30 Questions
What type of stretching is known as bounce stretching and not recommended for everyday people?
Ballistic Dynamic Stretching
Which body type is characterized by excess body fat distribution, lack of bony angularity, and floppy muscles?
Endomorph Person
What type of movement involves the ability to rotate and requires twisting at the core?
Rotation
Which basic movement in flexibility involves bending of a body segment?
Flexion
What does passive stretching involve?
Applying force to the muscle to change range of motion
Which type of stretching allows movement through the full range of motion with controlled action?
Active Dynamic Stretching
What was Jose Rizal's nickname?
Pepe
Who did Jose Rizal live with?
An Irish girl from Hong Kong
What was the name of Jose Rizal's son who died shortly after birth?
Francisco
Which of Rizal's sisters was known as 'Panggoy' and became a member of the Katipunan?
Josefa
What was the real surname of the Rizal family?
Mercado
What was Jose Rizal fond of doing at the age of 3?
Birdwatching
What was the main reason Rizal became a member of scientific societies in Berlin?
He was recommended by his colleagues Dr. Jagor and Dr. Meyer
What was Rizal's daily meal like during the darkest winter of 1886 in Berlin?
Bread and water or cheap vegetable soup
How did Rizal pay for the publication of his first novel, Noli Me Tangere?
He received financial assistance from his friend Dr. Maximo Viola
Where did Rizal and Dr. Maximo Viola first arrive after leaving Berlin?
Dresden
Who was waiting for Rizal and Dr. Maximo Viola when they arrived in Leitmeritz?
Professor Blumentritt
What did Rizal and his companions do during their visit to the city of Prague?
They visited the tomb of Copernicus and the natural history museum
Which of the following statements about Rizal's childhood is true?
He had a beloved pet dog named Usman that he loved to play with.
What did Rizal's Uncle Gregorio influence him towards?
Developing a love for books and observing life keenly.
At what age did Rizal fulfill his mother's vow by joining a religious organization?
5 years old
Which of the following statements about Rizal's artistic talents is NOT true?
He displayed a talent for writing poetry before his talent for visual arts.
Which of Rizal's uncles had been educated in a British school in Calcutta, India for 11 years?
Tio Jose Alberto
What role did Rizal's Uncle Manuel play in his upbringing?
He trained Rizal in physical exercise and outdoor activities like horse riding and fencing.
What was Leonor Rivera's nickname that she used when writing letters to Rizal?
Taimis
Why did Rizal back out from pursuing Consuelo Ortiga y Perez?
Both A and B
Where was Leonor Rivera born?
Camiling, Tarlac
What was the name of the poem Rizal composed for Consuelo Ortiga y Perez?
A La Señorita C.O y P.
Where did Rizal meet Leonor Rivera?
At the beginning of his junior year at the university in 1879
What was the name of the house where Rizal lived when he met Leonor Rivera?
Casa Tomasina
Study Notes
Movement and Flexibility
- A lunge is a long, linear stride that involves lowering the back knee to just above the ground with a completely upright torso.
- A hinge is a movement that can be performed bodyweight or in various variations, including deadlifts, and works on the glutes and hamstrings.
- Rotation involves twisting at the core and is an important aspect of movement.
- Gait refers to the technique of walking.
Flexibility Training
- Flexibility is the ability to bend or move a body segment.
- Four basic movements in flexibility are:
- Flexion: bending of a body segment.
- Extension: straightening of a body segment.
- Abduction: movement away from the body.
- Adduction: movement towards the body.
Types of Stretching
- Dynamic stretching: performed throughout the fullest range of motion.
- Categories of dynamic stretching:
- Ballistic dynamic stretching: known as bounce stretching, not recommended for everyday people.
- Active dynamic stretching: allows movement through full range motion with controlled action.
- Active stretching: involves contracting an opposing muscle group to increase the stretch.
- Passive stretching: involves applying an outside force to change the range of motion.
- Static stretching: holding a stretch for a desired time period.
Human Body Types
- Ectomorph: characterized by slender bodies, short trunks, and long arms and legs.
- Mesomorph: characterized by a solid muscular physique, strong, with a large chest.
- Endomorph: characterized by excess body fat distribution, lack of bony angularity, and floppy muscles.
Jose Rizal's Life
- Jose Rizal was born in 1861 and died in 1896.
- He was a Filipino hero and peerless genius.
- He lived with Josephine Bracken, an Irish girl from Hong Kong, and had a son named Francisco.
- Rizal's siblings included:
- Conception (1862-1865)
- Josefa (1865-1945)
- Trinidad (1868-1951)
- Soledad (1870-1929)
Rizal's Family and Ancestors
- Rizal's family's real surname was Mercado Domingo Lam-co, which was Chinese.
- Rizal's paternal great-great-grandfather was Domingo Lam-co, who married Ines dela Rosa.
- Rizal's sisters were members of the Katipunan, and one of them, Trinidad, became the custodian of Rizal's elegy, "Mi Ultimo Adios".
Early Childhood and Education
- Rizal was a playful child who loved birdwatching.
- He had an Aya (nurse maid) who was a kind old lady.
- Rizal studied in Ateneo de Manila in 1876 at the age of 15.
- He wrote his first poem at the age of 8, entitled "Sa Aking Mga Kabata" (To My Fellow Children).
Kinship Influences on Character Development
- Rizal had three uncles who influenced his life:
- Tio Gregorio, who inculcated in Rizal a love for books.
- Tio Manuel, who trained Rizal in physical exercise.
- Tio Jose Alberto, who was educated in a British School in Calcutta, India for 11 years.
Leonor Rivera and Consuelo Ortiga y Perez
- Leonor Rivera was Rizal's cousin from Camiling, Tarlac, and was born in 1867.
- Rizal met her in 1879 and described her as a frail, pretty girl.
- She signed her letters to Rizal as "Taimis" to camouflage their intimate relationship.
- Rizal received a letter from her informing him of her coming marriage to an Englishman, which broke his heart.
- Consuelo Ortiga y Perez was a fine young woman in Madrid, Spain, who Rizal met in 1882.
- He composed a poem dedicated to her, entitled "A La Señorita C.O y P." in 1883.
- Rizal backed out of his relationship with Consuelo due to his engagement to Leonor Rivera and his friendship with Eduardo de Lete.
Test your knowledge on the four basic movements in flexibility, including flexion, extension, abduction, and adduction. Learn about lunges, hinges, bending to extend movements, rotations, and gait techniques.
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