FITCO FITCO Test Preparation and Training Protocols

Question 1

What does the FITT principle stand for in exercise programming for test preparation?

Accepted Answer

Frequency, Intensity, Time, Type

Answer

Force, Intensity, Time, Technique

Answer

Flexibility, Intervals, Timing, Training

Answer

Frequency, Intervals, Tension, Technique

Question 2

What is periodization in a FITCO preparation training plan?

Accepted Answer

A structured plan that cycles training intensity and volume over time toward peak fitness

Answer

Exercising only during certain times of the day

Answer

Resting every other day regardless of training goals

Answer

Performing the same workout routine every day

Question 3

What is a training taper, and when is it typically used before a fitness test?

Accepted Answer

A reduction in training volume in the 1–2 weeks before a test to allow full recovery

Answer

A gradual increase in training intensity in the final week

Answer

Eliminating all exercise for one month before the test

Answer

Focusing only on stretching during the final week

Question 4

Why is adequate sleep critical during the FITCO preparation period?

Accepted Answer

It is when most muscle repair, hormonal recovery, and motor learning consolidation occur

Answer

It reduces the need for warm-up before training

Answer

It lowers resting heart rate permanently

Answer

It improves grip strength without additional training

Question 5

What is the recommended minimum rest between two high-intensity training sessions targeting the same muscle groups?

Accepted Answer

48–72 hours

Answer

6–8 hours

Answer

12 hours

Answer

One week

Question 6

What is the principle of progressive overload, and how does it apply to FITCO preparation?

Accepted Answer

Gradually increasing training demands over time to continuously challenge the body and drive adaptation

Answer

Performing the same workout at the same intensity every session

Answer

Only increasing training load after the fitness test

Answer

Reducing rest periods while keeping all other variables constant