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
What does flexibility primarily refer to in a fitness assessment context like FITCO?
Answer: The ability to move a joint through its full range of motion
Flexibility refers to the ability of a joint and surrounding muscles to move through their full range of motion without pain or restriction.
Which type of stretching involves holding a position for 15–60 seconds without movement?
Answer: Static stretching
Static stretching involves holding a stretch position for 15–60 seconds to gradually lengthen the muscle and improve flexibility.
What is the primary purpose of a warm-up before flexibility or mobility training?
Answer: To increase muscle temperature and reduce injury risk
A warm-up increases core and muscle temperature, making tissues more pliable and significantly reducing the risk of strains during stretching.
What muscle group does the sit-and-reach test primarily assess for flexibility?
Answer: Hamstrings and lower back
The sit-and-reach test measures the flexibility of the hamstrings and lower back, which are critical for many physical job tasks.
Why is hip flexibility particularly important for correctional officers preparing for FITCO?
Answer: It allows efficient movement, restraint techniques, and reduces lower back strain
Hip flexibility enables correctional officers to perform restraint techniques, rapid direction changes, and prolonged physical tasks while reducing spinal stress.
How frequently should flexibility training be performed to achieve and maintain improvements?
Answer: At least 2–3 times per week
Performing flexibility training at least 2–3 times per week is recommended to consistently improve and maintain range of motion.