Canfitpro TEST GUIDE 2025/2026 GRADE A
CORRECT 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
CORRECT 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
