Strength and Power Flashcards

In the FITCO test, the shuttle run component indirectly requires lower-body power because it demands:

Answer: Rapid acceleration and deceleration with directional changes

The shuttle run requires explosive lower-body power to accelerate, decelerate, and change direction quickly.

Which physiological factor most limits maximal strength expression in an untrained correctional officer candidate?

Answer: Poor neuromuscular recruitment and motor unit activation

Untrained individuals cannot fully activate available motor units, limiting the force their muscles can generate.

A candidate preparing for FITCO wants to improve their push-related upper-body strength. Which exercise is most directly transferable?

Answer: Barbell bench press or push-up progressions

Bench press and push-up progressions develop the chest, shoulder, and tricep strength needed for push-related officer tasks.

Core strength is considered foundational to overall strength performance in FITCO because the core:

Answer: Transfers force between upper and lower body during dynamic tasks

The core acts as a force-transfer bridge between the lower and upper body during virtually all dynamic physical tasks.

Which energy system primarily fuels a maximal 5-second burst of strength and power, such as a physical takedown?

Answer: Phosphocreatine (ATP-PCr) system

The ATP-PCr system provides immediate energy for maximal efforts lasting fewer than 10 seconds.

If an officer must drag an incapacitated individual to safety, which muscle groups bear the primary load?

Answer: Glutes, quadriceps, back extensors, and shoulder girdle

Dragging involves the legs for locomotion and the back, glutes, and shoulder girdle to support and move the external load.

A 1-repetition maximum (1RM) test is used to measure what aspect of muscular performance?

Answer: Absolute maximum strength for a single effort

The 1RM test identifies the greatest load an individual can lift exactly once, representing maximal strength.