PRT - Four for the Core Flashcards

Questions and Answers

What is the correct order for Four for the Core?

Back bridge, bent leg raise, quadraplex, side bridge

Side bridge, back bridge, quadraplex, bent leg raise

Quadraplex, side bridge, bent leg raise, back bridge

Bent leg raise, side bridge, back bridge, quadraplex (correct)

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?

True

How long should you hold the exercises for Four for the Core?

45 seconds Signup and view all the answers

What is the preparatory command for the bent leg raise?

Starting position, move Signup and view all the answers

What is the command of execution for the bent leg raise?

Ready, exercise Signup and view all the answers

What is the starting position for the side bridge?

On your side, one arm at a 90 degree angle on the floor, one hand on stomach, bottom foot crossed over top foot Signup and view all the answers

What is the preparatory command for the side bridge?

Starting position, move Signup and view all the answers

What is the command of execution for the side bridge?

Ready, exercise Signup and view all the answers

What is the change position command for the side bridge?

Change position, ready, exercise Signup and view all the answers

When giving the command 'ready, exercise' for the bent leg raise, where should your legs be in 'ready'?

Off the ground at a 90 degree angle Signup and view all the answers

What is the starting position for the back bridge?

Laying on back, arms at a 45 degree angle out to sides, feet on ground at a 90 degree angle Signup and view all the answers

What is the preparatory command for the back bridge?

Starting position, move Signup and view all the answers

What is the command of execution for the back bridge?

Ready, exercise Signup and view all the answers

When giving the command 'ready, exercise' for the back bridge, where should your butt be on 'ready'?

Off the ground Signup and view all the answers

How long should you hold the leg up for each repetition of the back bridge?

Five seconds Signup and view all the answers

What is the change position command for the back bridge?

Change position Signup and view all the answers

How do you signify the last repetition of the back bridge?

Raise voice on 5 of the countdown Signup and view all the answers

What is the starting position for the quadraplex?

All fours Signup and view all the answers

For the quadraplex, when the right arm is raised, what leg is raised?

Left Signup and view all the answers

What is the preparatory command for the quadraplex?

Starting position, move Signup and view all the answers

What is the command of execution for the quadraplex?

Ready, exercise Signup and view all the answers

What two exercises of 'Four for the core' are performed on the left and right side?

Side bridge, quadraplex Signup and view all the answers

Do any of the 'Four for the core' exercises use the command 'in cadence'?

False Signup and view all the answers

What is the phrase to remember the order of Four for the core?

Be silent, be quick Signup and view all the answers

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.