Canfitpro Practical Exam Questions With Verified Answers
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CHST
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CHST
Canfitpro Practical Exam Questions With Verified Answers
What are dynamic assessments useful for?
Helps us gain insight into patterns of postural weakness, level of mobility and overall fitness level. Also may isolate significant injuries or risk factors and helps us tailor an individualized prog...
canfitpro practical exam questions with verified a
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Canfitpro Practical Exam Questions With
Verified Answers
What are dynamic assessments useful for?
Helps us gain insight into patterns of postural weakness, level of mobility and overall fitness level. Also
may isolate significant injuries or risk factors and helps us tailor an individualized program for you (for
example, focusing on squat mechanics and hip and ankle mobility to improve overhead squat). Also
establishes a baseline to track your progress and see how much you improve
What is the purpose of a passive postural assessment?
A passive postural assessment determines whether you need to address any obvious postural
concerns. The benefit of a PPA is that you can passively observe the client at no risk to them because
they aren't exercising to determine whether muscle imbalances are present because of tightness or
weakness in certain areas of the body.
Common postural faults are the result of:
Long, weak muscles on one side of the joint and short, tight muscles on the other side. These
imbalances alter the function of the joint as well as passive and dynamic posture.
Upper Crossed Syndrome
Postural stress resulting primarily from imbalances displayed in the muscles that bridge and connect
the head, neck, shoulder girdle and thorax. Short and tight muscles: pectorals, upper trapezius,
levator scapulae and the suboccipitals and potentially gluteals and hamstrings
Muscles prone to becomming lengthened and weakened in upper crossed syndrome:
Cervical spine flexors and extensors, lower and middle trapezius, rhomboids and serratus anterior. A
lat pull down would be a good exercise to incorporate into your program to strengthen rhomboids
and trapezius, for example.
One of the greatest effects of upper crossed syndrome:
Weakening of the diaphragm which can alter optimal breathing patterns
Physical presentation of a person with upper crossed syndrome
Increased curvature of thoracic spine (kyphosis), decreased lumbar curvature aka flat back.
Common cause and consequences of upper crossed syndrome
Excessive sitting at a desk. Upper crossed syndrome creates a C-shaped curve that encourages
shearing forces throughout the cervical and lumbar spine, which can result in degenerative disk and
joint disease
Lower crossed syndrome is caused by a tightness of _______ and a weakness of _______
iliopsoas, rectus femoris, lumbar erector spinae.
- lower abdominals, gluteals, and hamstrings
Physical appearance of lower crossed syndrome
Rounded shoulders and significantly increased curve in lower back (lordosis)
, Causes and consequences of lower crossed syndrome
Lower crossed syndrome is caused by tightness in the iliopsoas, rectus femoris and lumbar portion of
the erector spinae. A consequence is a decreased ability of the lumbo-pelvic complex to stabilize and
support weight load placed on the spine which can result in harmful compression and torsion on the
low back region. This may be one of the causes of your back pain. To alleviate this, your program will
focus on stretching the tight muscles (iliopsoas, rectus femoris, lumbar erectors) and strengthening
the weak muscles such as the low abs, glutes and hamstrings
Importance of completing a warm-up prior to workout
A warm-up directs blood flow to your working muscles and prepares your body and nervous system
for increased activity. A general warm-up serves to elevate your body temperature, and warmer
muscles are more efficient muscles. A warm-up that is specific to the type of workout you'll be doing
is important to further prepare the body for what's to come. For example, dynamic stretches for
quads, hamstrings and hips would be beneficial for a workout that has a lot of hinging and squatting
movements
What is the importance of completing cardiorespiratory training to achieve Jerome's goals?
Jerome's goals are weight loss, decreased waist line and improved overall health. Cardiorespiratory
training is going to help with weight loss and decreased waist line because it will increase caloric
expenditure. Jerome's overall health will improve because cardiorespiratory training will increase his
energy levels and the ability of his body to take in oxygen so activity's of daily life will become easier.
Regular cardio training will also help decrease his resting heart rate, which is a bit high for his age
group. A decreased RHR means less wear and tear on the cardiovascular system, potentially resulting
is a reduced risk of heart problems
HR and intensity values for warm-up/workout
Warm-up: within-60% HRmax: 80-101 bpm (3-4 RPE)
Workout: within 55-60% HRmax: 93-101 bpm (4 RPE)
Upper Crossed Syndrome is caused by tight ________ and weak ___________.
- pectorals, upper trapezius
- weak spine extensors, middle traps, rhomboids
What is the importance of flexibility training?
Your level of flexibility can affect your ability to generate strong muscular contractions. Short and
tight muscles result in weakened opposing muscles. For example tight hip flexors can cause a
weakness in the glutes meaning they contract with less force when used. Stretching tight muscles
ensure their opposing muscle groups contracts efficiently when used. Other benefits include
improved range of motion, posture, and recovery from exercise.
Correct breathing for stretching
Deep inhale preparing for stretch, deep exhale going into stretch and deep breathing throughout
stretch
Spotting technique for squat
Stand behind client with hands at hips, watching for proper alignment and weight is in heels and
knees track over top of feet
Cues for squat
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