FITCO FITCO Flexibility and Mobility

Question 1

What does flexibility primarily refer to in a fitness assessment context like FITCO?

Accepted Answer

The ability to move a joint through its full range of motion

Answer

The maximum force a muscle can produce

Answer

The capacity to sustain prolonged physical activity

Answer

The speed at which a movement can be performed

Question 2

Which type of stretching involves holding a position for 15–60 seconds without movement?

Accepted Answer

Static stretching

Answer

Ballistic stretching

Answer

Dynamic stretching

Answer

PNF stretching

Question 3

What is the primary purpose of a warm-up before flexibility or mobility training?

Accepted Answer

To increase muscle temperature and reduce injury risk

Answer

To build maximum muscle strength

Answer

To measure baseline cardiovascular fitness

Answer

To improve reaction time

Question 4

What muscle group does the sit-and-reach test primarily assess for flexibility?

Accepted Answer

Hamstrings and lower back

Answer

Shoulder rotator cuff

Answer

Hip flexors and quadriceps

Answer

Chest and pectoral muscles

Question 5

Why is hip flexibility particularly important for correctional officers preparing for FITCO?

Accepted Answer

It allows efficient movement, restraint techniques, and reduces lower back strain

Answer

It improves grip strength for handcuffing

Answer

It increases lung capacity during long shifts

Answer

It helps maintain balance on uneven surfaces only

Question 6

How frequently should flexibility training be performed to achieve and maintain improvements?

Accepted Answer

At least 2–3 times per week

Answer

Once per month

Answer

Once per week

Answer

Only on rest days