FITCO Test Preparation and Training Protocols 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 Test Preparation and Training Protocols flashcards as text
What does the SAID principle stand for, and how does it apply to FITCO training?
Answer: Specific Adaptation to Imposed Demands
SAID (Specific Adaptation to Imposed Demands) means the body adapts specifically to the type of stress placed on it, so FITCO preparation should closely mimic test movements and demands.
What is a training plateau, and what is the best strategy to overcome one during FITCO preparation?
Answer: A period where progress stalls due to adaptation; overcome by changing training variables like volume, intensity, or exercise selection
A plateau occurs when the body fully adapts to a training stimulus; introducing new challenges through varied exercises, higher intensity, or different rest intervals stimulates continued progress.
How should a candidate prepare the night before the FITCO test to optimize performance?
Answer: Get 7–9 hours of sleep, avoid heavy exercise, hydrate well, and prepare all test-day logistics
Adequate sleep, light hydration, a familiar meal, and organized logistics ensure candidates arrive rested, fueled, and stress-free for optimal performance.
Why is hydration critical during the FITCO preparation training period?
Answer: Proper hydration maintains muscle function, joint lubrication, body temperature regulation, and cognitive focus during training
Even mild dehydration (2% body weight loss) impairs strength, endurance, reaction time, and cognitive function — all essential for FITCO test performance.
What is the recommended warm-up duration and structure before performing the FITCO assessment?
Answer: A 10–15 minute progressive warm-up including light cardio and dynamic movements targeting test-specific muscle groups
A 10–15 minute warm-up combining low-intensity cardio with dynamic stretching prepares the cardiovascular system, elevates muscle temperature, and activates movement patterns used in the test.
What role does mental preparation play in FITCO test readiness?
Answer: Visualization, positive self-talk, and controlled breathing reduce anxiety and improve physical performance by enhancing focus and managing stress responses
Research consistently shows that mental skills like visualization and controlled breathing reduce performance anxiety and improve execution by optimizing arousal levels and focus.