FITCO Injury Prevention and Recovery 3

Question 1

Which nutrient timing strategy most supports muscle repair between FITCO training sessions?

Accepted Answer

Consuming protein within 30–60 minutes after training to support muscle recovery

Answer

Consuming 20–40 g of protein within the post-exercise window maximizes muscle protein synthesis and accelerates repair of exercise-induced micro-damage.

Question 2

What condition results from training too hard without adequate recovery, causing performance to decline rather than improve?

Accepted Answer

Overtraining syndrome

Answer

Overtraining syndrome occurs when training volume and intensity exceed the body's capacity to recover, leading to fatigue, performance decrements, and elevated injury risk.

Question 3

Which of the following correctly describes the role of foam rolling in a FITCO training recovery plan?

Accepted Answer

It reduces muscle tension and may improve range of motion as a recovery tool

Answer

Foam rolling (self-myofascial release) helps reduce muscle tightness and improve tissue mobility, supporting recovery without replacing other warm-up or stretching practices.

Question 4

An applicant complains of pain in the heel and arch of the foot that is worst with the first steps in the morning. This symptom pattern suggests:

Accepted Answer

Plantar fasciitis

Answer

Morning heel pain that eases after a few steps is the hallmark presentation of plantar fasciitis, caused by inflammation of the plantar fascia at its calcaneal insertion.

Question 5

Which training modification best reduces cumulative stress on the joints while maintaining cardiovascular fitness for FITCO preparation?

Accepted Answer

Incorporating low-impact cross-training such as cycling or swimming

Answer

Low-impact cross-training maintains aerobic fitness while reducing repetitive ground-reaction forces on joints, lowering 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 3