FITCO FITCO Test Preparation and Training Protocols 1 — Questions and Answers
Question 1: What does the FITT principle stand for in exercise programming for test preparation?
- Force, Intensity, Time, Technique
- Frequency, Intensity, Time, Type (Correct answer)
- Flexibility, Intervals, Timing, Training
- Frequency, Intervals, Tension, Technique
Correct answer: Frequency, Intensity, Time, Type
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?
- Exercising only during certain times of the day
- A structured plan that cycles training intensity and volume over time toward peak fitness (Correct answer)
- Resting every other day regardless of training goals
- Performing the same workout routine every day
Correct answer: A structured plan that cycles training intensity and volume over time toward peak fitness
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?
- A gradual increase in training intensity in the final week
- A reduction in training volume in the 1–2 weeks before a test to allow full recovery (Correct answer)
- Eliminating all exercise for one month before the test
- Focusing only on stretching during the final week
Correct answer: A reduction in training volume in the 1–2 weeks before a test to allow full recovery
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?
- It reduces the need for warm-up before training
- It is when most muscle repair, hormonal recovery, and motor learning consolidation occur (Correct answer)
- It lowers resting heart rate permanently
- It improves grip strength without additional training
Correct answer: It is when most muscle repair, hormonal recovery, and motor learning consolidation occur
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?
- 6–8 hours
- 12 hours
- 48–72 hours (Correct answer)
- One week
Correct answer: 48–72 hours
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.
Question 6: What is the principle of progressive overload, and how does it apply to FITCO preparation?
- Performing the same workout at the same intensity every session
- Gradually increasing training demands over time to continuously challenge the body and drive adaptation (Correct answer)
- Only increasing training load after the fitness test
- Reducing rest periods while keeping all other variables constant
Correct answer: Gradually increasing training demands over time to continuously challenge the body and drive adaptation
Progressive overload means systematically increasing resistance, duration, or intensity over weeks so the body continues adapting rather than plateauing.
FITCO FITCO Test Preparation and Training Protocols 1
What does the FITT principle stand for in exercise programming for test preparation?