Injury Prevention and Recovery Flashcards

Which nutrient timing strategy most supports muscle repair between FITCO training sessions?

Answer: Consuming protein within 30–60 minutes after training to support muscle recovery

Consuming 20–40 g of protein within the post-exercise window maximizes muscle protein synthesis and accelerates repair of exercise-induced micro-damage.

What condition results from training too hard without adequate recovery, causing performance to decline rather than improve?

Answer: Overtraining syndrome

Overtraining syndrome occurs when training volume and intensity exceed the body's capacity to recover, leading to fatigue, performance decrements, and elevated injury risk.

Which of the following correctly describes the role of foam rolling in a FITCO training recovery plan?

Answer: It reduces muscle tension and may improve range of motion as a recovery tool

Foam rolling (self-myofascial release) helps reduce muscle tightness and improve tissue mobility, supporting recovery without replacing other warm-up or stretching practices.

An applicant complains of pain in the heel and arch of the foot that is worst with the first steps in the morning. This symptom pattern suggests:

Answer: Plantar fasciitis

Morning heel pain that eases after a few steps is the hallmark presentation of plantar fasciitis, caused by inflammation of the plantar fascia at its calcaneal insertion.

Which training modification best reduces cumulative stress on the joints while maintaining cardiovascular fitness for FITCO preparation?

Answer: Incorporating low-impact cross-training such as cycling or swimming

Low-impact cross-training maintains aerobic fitness while reducing repetitive ground-reaction forces on joints, lowering overuse injury risk.

During the FITCO grip strength test, which wrist position produces the greatest force output while minimizing injury risk?

Answer: Neutral or very slight wrist extension

A neutral or mildly extended wrist places the finger flexor tendons at optimal length-tension, maximizing grip force while reducing tendon shear stress.

Which of the following best explains why strength training is recommended as part of injury-prevention preparation for the FITCO test?

Answer: It strengthens muscles and connective tissues, improving joint stability and resilience

Strength training increases muscle, tendon, and ligament resilience, improving joint stability and reducing vulnerability to acute and overuse injuries during high-demand activities.