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What is the correct order for Four for the Core?
What is the correct order for Four for the Core?
What is the starting position of the bent leg raise?
What is the starting position of the bent leg raise?
On back, hands under small of back, legs bent, feet flat on floor
Should the head be off the floor for the bent leg raise?
Should the head be off the floor for the bent leg raise?
True
How long should you hold the exercises for Four for the Core?
How long should you hold the exercises for Four for the Core?
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What is the preparatory command for the bent leg raise?
What is the preparatory command for the bent leg raise?
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What is the command of execution for the bent leg raise?
What is the command of execution for the bent leg raise?
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What is the starting position for the side bridge?
What is the starting position for the side bridge?
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What is the preparatory command for the side bridge?
What is the preparatory command for the side bridge?
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What is the command of execution for the side bridge?
What is the command of execution for the side bridge?
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What is the change position command for the side bridge?
What is the change position command for the side bridge?
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When giving the command 'ready, exercise' for the bent leg raise, where should your legs be in 'ready'?
When giving the command 'ready, exercise' for the bent leg raise, where should your legs be in 'ready'?
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What is the starting position for the back bridge?
What is the starting position for the back bridge?
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What is the preparatory command for the back bridge?
What is the preparatory command for the back bridge?
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What is the command of execution for the back bridge?
What is the command of execution for the back bridge?
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When giving the command 'ready, exercise' for the back bridge, where should your butt be on 'ready'?
When giving the command 'ready, exercise' for the back bridge, where should your butt be on 'ready'?
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How long should you hold the leg up for each repetition of the back bridge?
How long should you hold the leg up for each repetition of the back bridge?
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What is the change position command for the back bridge?
What is the change position command for the back bridge?
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How do you signify the last repetition of the back bridge?
How do you signify the last repetition of the back bridge?
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What is the starting position for the quadraplex?
What is the starting position for the quadraplex?
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For the quadraplex, when the right arm is raised, what leg is raised?
For the quadraplex, when the right arm is raised, what leg is raised?
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What is the preparatory command for the quadraplex?
What is the preparatory command for the quadraplex?
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What is the command of execution for the quadraplex?
What is the command of execution for the quadraplex?
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What two exercises of 'Four for the core' are performed on the left and right side?
What two exercises of 'Four for the core' are performed on the left and right side?
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Do any of the 'Four for the core' exercises use the command 'in cadence'?
Do any of the 'Four for the core' exercises use the command 'in cadence'?
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What is the phrase to remember the order of Four for the core?
What is the phrase to remember the order of Four for the core?
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Study Notes
Overview of Four for the Core
- Four for the Core consists of four exercises: bent leg raise, side bridge, back bridge, and quadraplex.
- Each exercise is held for 45 seconds to build core strength.
Bent Leg Raise
- Starting position: on back, hands under lower back, legs bent, feet flat on the floor.
- Head should be off the floor during the exercise.
- Preparatory command: "Starting position, move."
- Command of execution: "Ready, exercise."
- During "ready," legs should be raised at a 90-degree angle.
Side Bridge
- Starting position: lying on your side, one arm at a 90-degree angle on the floor, one hand on the stomach, bottom foot crossed over the top foot.
- Preparatory command: "Starting position, move."
- Command of execution: "Ready, exercise."
- Change position command: "Change position, ready, exercise."
- Exercises are performed on both sides (left and right).
Back Bridge
- Starting position: lying on back, arms at a 45-degree angle to the sides, feet flat on the ground at a 90-degree angle.
- Preparatory command: "Starting position, move."
- Command of execution: "Ready, exercise."
- Butt should be off the ground during the "ready" position.
- Hold the leg up for five seconds during each repetition.
- Change position command is simply "change position."
- Last repetition is signified by raising the voice on the 5 during the countdown.
Quadraplex
- Starting position: on all fours (hands and knees).
- When the right arm is raised, the left leg is raised simultaneously.
- Preparatory command: "Starting position, move."
- Command of execution: "Ready, exercise."
- This exercise, along with the side bridge, requires performance on both sides.
General Notes
- No exercises utilize the command "in cadence."
- A mnemonic phrase to remember the order of exercises is "be silent, be quick."
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Description
Test your knowledge on the 'Four for the Core' exercises with these flashcards. Learn the correct order, starting positions, and more about these core-strengthening activities. This quiz is perfect for fitness enthusiasts and trainers looking to refresh their knowledge.
