Injury Prevention and Recovery 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 Injury Prevention and Recovery flashcards as text
Which warm-up activity is most effective at reducing the risk of muscle strains before the FITCO push-up and grip strength components?
Answer: Dynamic warm-up movements targeting the upper body
Dynamic warm-up movements increase blood flow and muscle temperature, reducing injury risk before high-intensity efforts like push-ups and grip testing.
What is the primary purpose of a cool-down period after completing the FITCO aerobic shuttle run?
Answer: To gradually reduce heart rate and prevent blood pooling in the legs
A gradual cool-down allows the cardiovascular system to return to baseline safely and prevents blood from pooling in the lower extremities.
During the prone bridge (plank) component of the FITCO, which technique error most commonly leads to lower back injury?
Answer: Allowing the hips to sag toward the floor
Allowing the hips to sag places excessive compressive and shear forces on the lumbar spine, increasing the risk of lower back strain.
An applicant experiences acute muscle soreness 24–48 hours after a FITCO training session. This is most accurately described as:
Answer: Delayed onset muscle soreness (DOMS), a normal response to training
DOMS typically peaks 24–48 hours post-exercise and is caused by micro-damage to muscle fibers, which is a normal and expected adaptation response.
Which RICE principle step should be applied immediately after a minor ankle sprain sustained during FITCO agility drills?
Answer: Apply compression and elevate the limb
Compression and elevation help reduce swelling and inflammation in the acute phase of a minor sprain.
Adequate sleep is important for FITCO candidates in training primarily because sleep is when the body:
Answer: Primarily repairs muscle tissue and consolidates motor learning
During sleep, growth hormone is released and muscle protein synthesis peaks, making sleep essential for recovery and physical adaptation.
Which of the following best describes the concept of progressive overload as it relates to injury prevention in FITCO preparation?
Answer: Gradually increasing training stress to allow adaptation without overuse injury
Progressive overload means incrementally increasing training demands, giving the body time to adapt and reducing the likelihood of overuse injuries.