Practice Test Geeks(FITCO) Fitness Test for Ontario Correctional Officer Applicants Practice Test
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FITCO Flexibility and Mobility Flashcards

6 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 6 FITCO Flexibility and Mobility flashcards as text

  1. What is proprioceptive neuromuscular facilitation (PNF) stretching?

    Answer: A technique combining contraction and relaxation cycles to improve flexibility beyond static stretch limits

    PNF stretching alternates between muscle contraction and relaxation to trigger a deeper stretch response, often achieving greater flexibility gains than static methods alone.

  2. Which aspect of flexibility is most critical for preventing lower back injuries in physically demanding roles?

    Answer: Hamstring and hip flexor flexibility

    Tight hamstrings and hip flexors tilt the pelvis and increase lumbar spinal load, making hamstring and hip flexibility essential for lower back protection.

  3. What is the recommended minimum duration for holding a static stretch to gain flexibility benefits?

    Answer: 15–30 seconds

    Research supports holding static stretches for at least 15–30 seconds to allow the muscle and connective tissue to relax and lengthen effectively.

  4. How does aging typically affect flexibility, and what does this mean for older FITCO candidates?

    Answer: Flexibility generally decreases with age, requiring more consistent stretching

    Connective tissues stiffen and muscle elasticity decreases with age, meaning older candidates must prioritize consistent flexibility training to maintain test-ready mobility.

  5. What is the agonist muscle during a hamstring stretch in a seated forward-reach position?

    Answer: The hamstrings

    In a hamstring stretch, the hamstrings are the agonist — the primary muscle being lengthened — while the quadriceps may assist as the opposing group.

  6. Why is thoracic spine mobility important for correctional officer candidates?

    Answer: It allows proper posture, upper body rotation, and reduces compensatory lumbar strain

    Good thoracic mobility supports upright posture, effective upper-body movement during physical interventions, and reduces the risk of lumbar overload from compensation.