Podcast
Questions and Answers
What type of stretching is known as bounce stretching and not recommended for everyday people?
What type of stretching is known as bounce stretching and not recommended for everyday people?
Which body type is characterized by excess body fat distribution, lack of bony angularity, and floppy muscles?
Which body type is characterized by excess body fat distribution, lack of bony angularity, and floppy muscles?
What type of movement involves the ability to rotate and requires twisting at the core?
What type of movement involves the ability to rotate and requires twisting at the core?
Which basic movement in flexibility involves bending of a body segment?
Which basic movement in flexibility involves bending of a body segment?
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What does passive stretching involve?
What does passive stretching involve?
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Which type of stretching allows movement through the full range of motion with controlled action?
Which type of stretching allows movement through the full range of motion with controlled action?
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What was Jose Rizal's nickname?
What was Jose Rizal's nickname?
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Who did Jose Rizal live with?
Who did Jose Rizal live with?
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What was the name of Jose Rizal's son who died shortly after birth?
What was the name of Jose Rizal's son who died shortly after birth?
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Which of Rizal's sisters was known as 'Panggoy' and became a member of the Katipunan?
Which of Rizal's sisters was known as 'Panggoy' and became a member of the Katipunan?
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What was the real surname of the Rizal family?
What was the real surname of the Rizal family?
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What was Jose Rizal fond of doing at the age of 3?
What was Jose Rizal fond of doing at the age of 3?
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What was the main reason Rizal became a member of scientific societies in Berlin?
What was the main reason Rizal became a member of scientific societies in Berlin?
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What was Rizal's daily meal like during the darkest winter of 1886 in Berlin?
What was Rizal's daily meal like during the darkest winter of 1886 in Berlin?
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How did Rizal pay for the publication of his first novel, Noli Me Tangere?
How did Rizal pay for the publication of his first novel, Noli Me Tangere?
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Where did Rizal and Dr. Maximo Viola first arrive after leaving Berlin?
Where did Rizal and Dr. Maximo Viola first arrive after leaving Berlin?
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Who was waiting for Rizal and Dr. Maximo Viola when they arrived in Leitmeritz?
Who was waiting for Rizal and Dr. Maximo Viola when they arrived in Leitmeritz?
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What did Rizal and his companions do during their visit to the city of Prague?
What did Rizal and his companions do during their visit to the city of Prague?
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Which of the following statements about Rizal's childhood is true?
Which of the following statements about Rizal's childhood is true?
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What did Rizal's Uncle Gregorio influence him towards?
What did Rizal's Uncle Gregorio influence him towards?
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At what age did Rizal fulfill his mother's vow by joining a religious organization?
At what age did Rizal fulfill his mother's vow by joining a religious organization?
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Which of the following statements about Rizal's artistic talents is NOT true?
Which of the following statements about Rizal's artistic talents is NOT true?
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Which of Rizal's uncles had been educated in a British school in Calcutta, India for 11 years?
Which of Rizal's uncles had been educated in a British school in Calcutta, India for 11 years?
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What role did Rizal's Uncle Manuel play in his upbringing?
What role did Rizal's Uncle Manuel play in his upbringing?
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What was Leonor Rivera's nickname that she used when writing letters to Rizal?
What was Leonor Rivera's nickname that she used when writing letters to Rizal?
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Why did Rizal back out from pursuing Consuelo Ortiga y Perez?
Why did Rizal back out from pursuing Consuelo Ortiga y Perez?
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Where was Leonor Rivera born?
Where was Leonor Rivera born?
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What was the name of the poem Rizal composed for Consuelo Ortiga y Perez?
What was the name of the poem Rizal composed for Consuelo Ortiga y Perez?
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Where did Rizal meet Leonor Rivera?
Where did Rizal meet Leonor Rivera?
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What was the name of the house where Rizal lived when he met Leonor Rivera?
What was the name of the house where Rizal lived when he met Leonor Rivera?
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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.
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Description
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.
