FITCO Injury Prevention and Recovery 2 — Questions and Answers
Question 1: Which hydration strategy best supports injury prevention during FITCO preparation training sessions?
- Drinking large amounts of water only after exercise is complete
- Maintaining consistent hydration before, during, and after training (Correct answer)
- Avoiding fluids during exercise to avoid cramping
- Relying solely on sports drinks and avoiding plain water
Correct 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.
Question 2: A FITCO candidate notices persistent pain in the front of the knee during and after running. This is most likely:
- Achilles tendinopathy
- Patellofemoral pain syndrome (runner's knee) (Correct answer)
- Plantar fasciitis
- Iliotibial band syndrome
Correct 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.
Question 3: Which stretching approach should be used after the FITCO sit-and-reach test to improve long-term flexibility and reduce injury risk?
- Ballistic stretching with rapid bouncing movements
- Static stretching held for 20–30 seconds while the muscles are warm (Correct answer)
- No stretching — the test itself provides enough range of motion
- PNF stretching performed before any warm-up
Correct 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.
Question 4: What is the most appropriate initial response when a FITCO training participant reports sharp chest pain during the aerobic shuttle run?
- Encourage them to push through since it is likely a cramp
- Immediately stop the activity and seek medical evaluation (Correct answer)
- Have them slow to a walk and continue at a lower intensity
- Apply ice to the chest and resume after 10 minutes
Correct 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.
Question 5: To prevent overuse injuries, how often should a FITCO candidate incorporate full rest days or active recovery days per week?
- Never — daily training produces the fastest results
- Once or twice per week to allow tissue repair (Correct answer)
- Only after formal test day, not during preparation
- Every other day regardless of how the body feels
Correct 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.
Question 6: Which footwear characteristic is most important for injury prevention during the FITCO 20-metre aerobic shuttle run?
- Maximum heel elevation to reduce Achilles stress
- Proper fit with adequate cushioning and lateral support (Correct answer)
- Minimalist zero-drop soles to strengthen foot muscles
- Open-toed sandals to allow natural toe splay
Correct 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.
Question 7: Which of the following is the safest technique cue for the FITCO push-up component to prevent shoulder and wrist injuries?
- Place hands wider than shoulder-width and flare elbows 90 degrees
- Keep hands slightly wider than shoulders with elbows at 45 degrees to the torso (Correct answer)
- Place hands close together directly under the chin
- Allow the lower back to arch maximally to engage more muscles
Correct 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.
FITCO Injury Prevention and Recovery 2
Which hydration strategy best supports injury prevention during FITCO preparation training sessions?