FITCO Injury Prevention and Recovery

Question 1

Which warm-up activity is most effective at reducing the risk of muscle strains before the FITCO push-up and grip strength components?

Accepted Answer

Dynamic warm-up movements targeting the upper body

Answer

Dynamic warm-up movements increase blood flow and muscle temperature, reducing injury risk before high-intensity efforts like push-ups and grip testing.

Question 2

What is the primary purpose of a cool-down period after completing the FITCO aerobic shuttle run?

Accepted Answer

To gradually reduce heart rate and prevent blood pooling in the legs

Answer

A gradual cool-down allows the cardiovascular system to return to baseline safely and prevents blood from pooling in the lower extremities.

Question 3

During the prone bridge (plank) component of the FITCO, which technique error most commonly leads to lower back injury?

Accepted Answer

Allowing the hips to sag toward the floor

Answer

Allowing the hips to sag places excessive compressive and shear forces on the lumbar spine, increasing the risk of lower back strain.

Question 4

An applicant experiences acute muscle soreness 24–48 hours after a FITCO training session. This is most accurately described as:

Accepted Answer

Delayed onset muscle soreness (DOMS), a normal response to training

Answer

DOMS typically peaks 24–48 hours post-exercise and is caused by micro-damage to muscle fibers, which is a normal and expected adaptation response.

Question 5

Which RICE principle step should be applied immediately after a minor ankle sprain sustained during FITCO agility drills?

Accepted Answer

Apply compression and elevate the limb

Answer

Compression and elevation help reduce swelling and inflammation in the acute phase of a minor sprain.

(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