FITCO Injury Prevention and Recovery 2

Question 1

Which hydration strategy best supports injury prevention during FITCO preparation training sessions?

Accepted Answer

Maintaining consistent hydration before, during, and after training

Answer

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:

Accepted Answer

Patellofemoral pain syndrome (runner's knee)

Answer

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?

Accepted Answer

Static stretching held for 20–30 seconds while the muscles are warm

Answer

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?

Accepted Answer

Immediately stop the activity and seek medical evaluation

Answer

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?

Accepted Answer

Once or twice per week to allow tissue repair

Answer

One to two rest or active recovery days per week allows musculoskeletal tissues to repair micro-damage, reducing cumulative overuse injury risk.

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

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

FITCO Injury Prevention and Recovery 2