FITCO FITCO Test Preparation and Training Protocols

Question 1

What does the FITT principle stand for in exercise programming for test preparation?

Accepted Answer

Frequency, Intensity, Time, Type

Answer

FITT stands for Frequency, Intensity, Time, and Type — the four key variables used to design an effective and progressive fitness training program.

Question 2

What is periodization in a FITCO preparation training plan?

Accepted Answer

A structured plan that cycles training intensity and volume over time toward peak fitness

Answer

Periodization systematically varies training load, volume, and intensity across weeks or months to maximize peak fitness for a specific test date.

Question 3

What is a training taper, and when is it typically used before a fitness test?

Accepted Answer

A reduction in training volume in the 1–2 weeks before a test to allow full recovery

Answer

A taper involves reducing training volume by 40–60% in the final 1–2 weeks while maintaining intensity, allowing the body to fully recover and perform at its peak.

Question 4

Why is adequate sleep critical during the FITCO preparation period?

Accepted Answer

It is when most muscle repair, hormonal recovery, and motor learning consolidation occur

Answer

During sleep, growth hormone is released, muscle tissue repairs, and neural pathways consolidate new motor patterns developed during training.

Question 5

What is the recommended minimum rest between two high-intensity training sessions targeting the same muscle groups?

Accepted Answer

48–72 hours

Answer

High-intensity sessions cause muscle microtrauma that requires 48–72 hours of recovery before that muscle group can be safely trained at high intensity again.

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

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

FITCO FITCO Test Preparation and Training Protocols