FITCO Cardiovascular Fitness 2 — Questions and Answers
Question 1: The FITCO cardiovascular component requires candidates to complete a 20-meter shuttle run (beep test) to a minimum level. What does reaching a higher level on the beep test primarily indicate?
- Greater muscular strength in the legs
- Higher maximal aerobic capacity (VO2 max) (Correct answer)
- Faster reaction time
- Better flexibility
Correct answer: Higher maximal aerobic capacity (VO2 max)
The beep test is a validated measure of VO2 max, which reflects the body's maximum capacity to transport and use oxygen during exercise.
Question 2: During a shift, a correctional officer must chase and physically restrain an escaping inmate across a yard. Which energy system is MOST responsible for sustaining this effort over 60–90 seconds?
- Phosphocreatine (ATP-PC) system
- Anaerobic glycolysis (lactic acid system) (Correct answer)
- Aerobic oxidative system
- Creatine phosphate only
Correct answer: Anaerobic glycolysis (lactic acid system)
Efforts lasting roughly 30–120 seconds rely predominantly on anaerobic glycolysis, which rapidly produces ATP without oxygen.
Question 3: A candidate's resting heart rate drops from 78 bpm to 62 bpm after 12 weeks of aerobic training. This adaptation is BEST explained by:
- Reduced blood volume
- Increased stroke volume due to cardiac hypertrophy (Correct answer)
- Decreased lung capacity
- Higher blood lactate threshold
Correct answer: Increased stroke volume due to cardiac hypertrophy
Aerobic training increases the heart's stroke volume, meaning more blood is pumped per beat, so fewer beats per minute are needed at rest.
Question 4: Which training method most effectively improves an officer candidate's ability to recover quickly between repeated high-intensity sprints?
- Long slow distance running only
- Static stretching sessions
- High-intensity interval training (HIIT) (Correct answer)
- Isometric strength exercises
Correct answer: High-intensity interval training (HIIT)
HIIT alternates intense bouts with short recovery periods, training the body to clear lactate and restore energy faster between efforts.
Question 5: If a FITCO candidate must pass the shuttle run at Level 7, shuttle 5, approximately what VO2 max does this correspond to?
- 25–30 mL/kg/min
- 35–40 mL/kg/min (Correct answer)
- 45–50 mL/kg/min
- 55–60 mL/kg/min
Correct answer: 35–40 mL/kg/min
Beep test Level 7, shuttle 5 corresponds to an estimated VO2 max of approximately 35–40 mL/kg/min based on standard prediction tables.
Question 6: Which physiological sign indicates a candidate is approaching their anaerobic threshold during the shuttle run?
- Heart rate remains steady and breathing is comfortable
- Rapid accumulation of blood lactate and heavy labored breathing (Correct answer)
- Decreased core temperature
- Reduced muscle recruitment
Correct answer: Rapid accumulation of blood lactate and heavy labored breathing
At the anaerobic threshold, lactate accumulates faster than it can be cleared, causing a sharp rise in breathing rate and perceived exertion.
Question 7: A correctional officer candidate finishes the shuttle run one shuttle before the required level. The BEST 8-week strategy to close this gap is:
- Focus exclusively on heavy weight lifting
- Add three weekly aerobic sessions mixing steady-state and interval runs (Correct answer)
- Rest completely for 4 weeks then attempt again
- Only stretch and do yoga
Correct answer: Add three weekly aerobic sessions mixing steady-state and interval runs
Combining steady-state runs to build aerobic base with interval training to raise the lactate threshold is the most effective approach to improve beep test performance.
FITCO Cardiovascular Fitness 2
The FITCO cardiovascular component requires candidates to complete a 20-meter shuttle run (beep test) to a minimum level.
What does reaching a higher level on the beep test primarily indicate?