Practice Test Geeks(FITCO) Fitness Test for Ontario Correctional Officer Applicants Practice Test
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Cardiovascular Fitness Flashcards

7 cards from real FITCO practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

Read the first 7 Cardiovascular Fitness flashcards as text

  1. The FITCO cardiovascular component requires candidates to complete a 20-meter shuttle run (beep test) to a minimum level. What does reaching a higher level on the beep test primarily indicate?

    Answer: Higher maximal aerobic capacity (VO2 max)

    The beep test is a validated measure of VO2 max, which reflects the body's maximum capacity to transport and use oxygen during exercise.

  2. During a shift, a correctional officer must chase and physically restrain an escaping inmate across a yard. Which energy system is MOST responsible for sustaining this effort over 60–90 seconds?

    Answer: Anaerobic glycolysis (lactic acid system)

    Efforts lasting roughly 30–120 seconds rely predominantly on anaerobic glycolysis, which rapidly produces ATP without oxygen.

  3. A candidate's resting heart rate drops from 78 bpm to 62 bpm after 12 weeks of aerobic training. This adaptation is BEST explained by:

    Answer: Increased stroke volume due to cardiac hypertrophy

    Aerobic training increases the heart's stroke volume, meaning more blood is pumped per beat, so fewer beats per minute are needed at rest.

  4. Which training method most effectively improves an officer candidate's ability to recover quickly between repeated high-intensity sprints?

    Answer: High-intensity interval training (HIIT)

    HIIT alternates intense bouts with short recovery periods, training the body to clear lactate and restore energy faster between efforts.

  5. If a FITCO candidate must pass the shuttle run at Level 7, shuttle 5, approximately what VO2 max does this correspond to?

    Answer: 35–40 mL/kg/min

    Beep test Level 7, shuttle 5 corresponds to an estimated VO2 max of approximately 35–40 mL/kg/min based on standard prediction tables.

  6. Which physiological sign indicates a candidate is approaching their anaerobic threshold during the shuttle run?

    Answer: Rapid accumulation of blood lactate and heavy labored breathing

    At the anaerobic threshold, lactate accumulates faster than it can be cleared, causing a sharp rise in breathing rate and perceived exertion.

  7. A correctional officer candidate finishes the shuttle run one shuttle before the required level. The BEST 8-week strategy to close this gap is:

    Answer: Add three weekly aerobic sessions mixing steady-state and interval runs

    Combining steady-state runs to build aerobic base with interval training to raise the lactate threshold is the most effective approach to improve beep test performance.