FITCO Strength and Power 3 — Questions and Answers
Question 1: In the FITCO test, the shuttle run component indirectly requires lower-body power because it demands:
- Slow sustained walking pace
- Rapid acceleration and deceleration with directional changes (Correct answer)
- Seated upper-body movement
- Static balance on one leg
Correct answer: Rapid acceleration and deceleration with directional changes
The shuttle run requires explosive lower-body power to accelerate, decelerate, and change direction quickly.
Question 2: Which physiological factor most limits maximal strength expression in an untrained correctional officer candidate?
- Excess mitochondrial density
- Poor neuromuscular recruitment and motor unit activation (Correct answer)
- High capillary density in muscle tissue
- Elevated slow-twitch fiber percentage only
Correct answer: Poor neuromuscular recruitment and motor unit activation
Untrained individuals cannot fully activate available motor units, limiting the force their muscles can generate.
Question 3: A candidate preparing for FITCO wants to improve their push-related upper-body strength. Which exercise is most directly transferable?
- Seated leg press
- Barbell bench press or push-up progressions (Correct answer)
- Calf raises
- Seated cable row
Correct answer: Barbell bench press or push-up progressions
Bench press and push-up progressions develop the chest, shoulder, and tricep strength needed for push-related officer tasks.
Question 4: Core strength is considered foundational to overall strength performance in FITCO because the core:
- Replaces the need for leg strength entirely
- Transfers force between upper and lower body during dynamic tasks (Correct answer)
- Only functions during seated activities
- Has no role in standing balance
Correct answer: Transfers force between upper and lower body during dynamic tasks
The core acts as a force-transfer bridge between the lower and upper body during virtually all dynamic physical tasks.
Question 5: Which energy system primarily fuels a maximal 5-second burst of strength and power, such as a physical takedown?
- Aerobic oxidative system
- Phosphocreatine (ATP-PCr) system (Correct answer)
- Glycolytic lactic acid system
- Beta-oxidation of fatty acids
Correct answer: Phosphocreatine (ATP-PCr) system
The ATP-PCr system provides immediate energy for maximal efforts lasting fewer than 10 seconds.
Question 6: If an officer must drag an incapacitated individual to safety, which muscle groups bear the primary load?
- Soleus and tibialis anterior only
- Glutes, quadriceps, back extensors, and shoulder girdle (Correct answer)
- Wrist flexors exclusively
- Neck extensors only
Correct answer: Glutes, quadriceps, back extensors, and shoulder girdle
Dragging involves the legs for locomotion and the back, glutes, and shoulder girdle to support and move the external load.
Question 7: A 1-repetition maximum (1RM) test is used to measure what aspect of muscular performance?
- Muscular endurance over many repetitions
- Absolute maximum strength for a single effort (Correct answer)
- Cardiovascular endurance capacity
- Speed of limb movement
Correct answer: Absolute maximum strength for a single effort
The 1RM test identifies the greatest load an individual can lift exactly once, representing maximal strength.
FITCO Strength and Power 3
In the FITCO test, the shuttle run component indirectly requires lower-body power because it demands: