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 hydration strategy best supports injury prevention during FITCO preparation training sessions?
Answer: Maintaining consistent hydration before, during, and after training
Consistent hydration keeps muscles and connective tissues pliable, supports neuromuscular function, and reduces the risk of cramps and heat-related injuries.
A FITCO candidate notices persistent pain in the front of the knee during and after running. This is most likely:
Answer: Patellofemoral pain syndrome (runner's knee)
Patellofemoral pain syndrome is characterized by pain around or behind the kneecap that worsens with running, squatting, and stair climbing.
Which stretching approach should be used after the FITCO sit-and-reach test to improve long-term flexibility and reduce injury risk?
Answer: Static stretching held for 20–30 seconds while the muscles are warm
Static stretching after exercise, when muscles are warm, is safe and effective for improving flexibility and reducing post-exercise tightness.
What is the most appropriate initial response when a FITCO training participant reports sharp chest pain during the aerobic shuttle run?
Answer: Immediately stop the activity and seek medical evaluation
Sharp chest pain during exercise can indicate a cardiac event and must be treated as a medical emergency requiring immediate cessation of activity and medical assessment.
To prevent overuse injuries, how often should a FITCO candidate incorporate full rest days or active recovery days per week?
Answer: Once or twice per week to allow tissue repair
One to two rest or active recovery days per week allows musculoskeletal tissues to repair micro-damage, reducing cumulative overuse injury risk.
Which footwear characteristic is most important for injury prevention during the FITCO 20-metre aerobic shuttle run?
Answer: Proper fit with adequate cushioning and lateral support
Well-fitted shoes with cushioning and lateral support absorb impact and stabilize the foot during rapid direction changes, reducing the risk of ankle and knee injuries.
Which of the following is the safest technique cue for the FITCO push-up component to prevent shoulder and wrist injuries?
Answer: Keep hands slightly wider than shoulders with elbows at 45 degrees to the torso
A 45-degree elbow angle reduces rotator cuff impingement and wrist torque, making the push-up both safer and more mechanically efficient.