Canfitpro Practical Exam Questions & Answers Already Graded A+

What are dynamic assessments useful for? - Answer-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? - Answer-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: - Answer-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 - Answer-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: - Answer-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: - Answer-Weakening of the diaphragm which can alter optimal breathing patterns Physical presentation of a person with upper crossed syndrome - Answer-Increased curvature of thoracic spine (kyphosis), decreased lumbar curvature aka flat back.Common cause and consequences of upper crossed syndrome - Answer-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 _______ - Answeriliopsoas, rectus femoris, lumbar erector spinae. - lower abdominals, gluteals, and hamstrings Physical appearance of lower crossed syndrome - Answer-Rounded shoulders and significantly increased curve in lower back (lordosis) Causes and consequences of lower crossed syndrome - Answer-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 - Answer-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? - AnswerJerome'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 - Answer-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 ___________. - Answer-- pectorals, upper trapezius - weak spine extensors, middle traps, rhomboids What is the importance of flexibility training? - Answer-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 - Answer-Deep inhale preparing for stretch, deep exhale going into stretch and deep breathing throughout stretch Spotting technique for squat - Answer-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 - Answer-Begin with feet a little more than shoulder width apart. Keeping your chest up and a neutral spine, push hips back as if you're going to sit in a chair. Weight should be in your heels and knees are tracking over the tops of your feet. Squat until thighs are parallel with floor, as long as spine maintains a neutral position and hips aren't flexing excessively. Maintaining that same neutral posture and looking forward, slowly rise, squeezing glutes at the top. Main muscles worked in squat - Answer-Gluteus maximus, hamstrings, hip adductors, quadriceps How to spot for lunge - Answer-Position yourself beside client, watch for proper alignment (Front knee doesn't track over top of foot, back knee hovers slightly above ground) Cues for teaching lunge - Answer-Starting in standing position with a neutral spine and chest upright, take a big step forward, coming onto the toes of the back foot and flexing at the knees until front knee is flexed at 90 degrees. Front knee is tracking right above the foot. Drive up from ball of front foot, keeping neutral spine and chest up until back to starting positionMuscles used in lunge - Answer-Quadriceps, hamstrings, gluteus maximus How to spot deadlift - Answer-Position yourself beside client, watching for proper alignment (flat, neutral spine, knees tracking over top of feet, weight in balls of feet) Muscles worked in a push-up - Answer-Pectoralis major, anterior deltoid, triceps brachii What is the purpose of a passive postural assessment? - Answer-To determine whether muscle imbalances are present because of tightness or weakness in certain areas of the body