FITCO Cardiovascular Fitness 2

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?

Accepted Answer

Higher maximal aerobic capacity (VO2 max)

Answer

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?

Accepted Answer

Anaerobic glycolysis (lactic acid system)

Answer

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:

Accepted Answer

Increased stroke volume due to cardiac hypertrophy

Answer

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?

Accepted Answer

High-intensity interval training (HIIT)

Answer

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?

Accepted Answer

35–40 mL/kg/min

Answer

Beep test Level 7, shuttle 5 corresponds to an estimated VO2 max of approximately 35–40 mL/kg/min based on standard prediction tables.

(FITCO) Fitness Test for Ontario Correctional Officer Applicants Practice Test

(FITCO) Fitness Test for Ontario Correctional Officer Applicants Practice Test

FITCO Cardiovascular Fitness 2