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

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

    Answer: Frequency, Intensity, Time, Type

    FITT stands for Frequency, Intensity, Time, and Type — the four key variables used to design an effective and progressive fitness training program.

  2. What is periodization in a FITCO preparation training plan?

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

    Periodization systematically varies training load, volume, and intensity across weeks or months to maximize peak fitness for a specific test date.

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

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

    A taper involves reducing training volume by 40–60% in the final 1–2 weeks while maintaining intensity, allowing the body to fully recover and perform at its peak.

  4. Why is adequate sleep critical during the FITCO preparation period?

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

    During sleep, growth hormone is released, muscle tissue repairs, and neural pathways consolidate new motor patterns developed during training.

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

    Answer: 48–72 hours

    High-intensity sessions cause muscle microtrauma that requires 48–72 hours of recovery before that muscle group can be safely trained at high intensity again.

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

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

    Progressive overload means systematically increasing resistance, duration, or intensity over weeks so the body continues adapting rather than plateauing.