FITCO Injury Prevention and Recovery 2

Question 1

Which hydration strategy best supports injury prevention during FITCO preparation training sessions?

Accepted Answer

Maintaining consistent hydration before, during, and after training

Answer

Drinking large amounts of water only after exercise is complete

Answer

Avoiding fluids during exercise to avoid cramping

Answer

Relying solely on sports drinks and avoiding plain water

Question 2

A FITCO candidate notices persistent pain in the front of the knee during and after running. This is most likely:

Accepted Answer

Patellofemoral pain syndrome (runner's knee)

Answer

Achilles tendinopathy

Answer

Plantar fasciitis

Answer

Iliotibial band syndrome

Question 3

Which stretching approach should be used after the FITCO sit-and-reach test to improve long-term flexibility and reduce injury risk?

Accepted Answer

Static stretching held for 20–30 seconds while the muscles are warm

Answer

Ballistic stretching with rapid bouncing movements

Answer

No stretching — the test itself provides enough range of motion

Answer

PNF stretching performed before any warm-up

Question 4

What is the most appropriate initial response when a FITCO training participant reports sharp chest pain during the aerobic shuttle run?

Accepted Answer

Immediately stop the activity and seek medical evaluation

Answer

Encourage them to push through since it is likely a cramp

Answer

Have them slow to a walk and continue at a lower intensity

Answer

Apply ice to the chest and resume after 10 minutes

Question 5

To prevent overuse injuries, how often should a FITCO candidate incorporate full rest days or active recovery days per week?

Accepted Answer

Once or twice per week to allow tissue repair

Answer

Never — daily training produces the fastest results

Answer

Only after formal test day, not during preparation

Answer

Every other day regardless of how the body feels

Question 6

Which footwear characteristic is most important for injury prevention during the FITCO 20-metre aerobic shuttle run?

Accepted Answer

Proper fit with adequate cushioning and lateral support

Answer

Maximum heel elevation to reduce Achilles stress

Answer

Minimalist zero-drop soles to strengthen foot muscles

Answer

Open-toed sandals to allow natural toe splay

Question 7

Which of the following is the safest technique cue for the FITCO push-up component to prevent shoulder and wrist injuries?

Accepted Answer

Keep hands slightly wider than shoulders with elbows at 45 degrees to the torso

Answer

Place hands wider than shoulder-width and flare elbows 90 degrees

Answer

Place hands close together directly under the chin

Answer

Allow the lower back to arch maximally to engage more muscles