CF EXPRES OPERATIONS MANUAL
CF EXPRES OPERATIONS MANUAL CF EXPRES OPERATIONS MANUAL
CANADIAN FORCES EXPRES OPERATIONS MANUAL 3 rd EDITION 2005 1
- Page 2 and 3: Acknowledgements Canadian Forces Pe
- Page 4 and 5: Section H - Exercise Prescription .
- Page 6 and 7: Foreword 1. The 3 rd Edition of thi
- Page 8 and 9: 7. In wartime, the CF might be enga
- Page 10 and 11: ADMINISTRATION General CHAPTER 2 1.
- Page 12 and 13: 10. List of Medications. The list a
- Page 14 and 15: EVALUATION PROCEDURES PART I - GENE
- Page 16 and 17: Equipment for CF EXPRES evaluation
- Page 18 and 19: are cleared for evaluation. Members
- Page 20 and 21: j. The diastolic blood pressure is
- Page 22 and 23: a. measure out a 20-metre distance
- Page 24 and 25: line, however, they must touch the
- Page 26 and 27: mCAFT Protocol (DND 279, Section D2
- Page 28 and 29: Figure 3 mCAFT starting stage Age 6
- Page 30 and 31: (4) “STEP”. Start down with you
- Page 32 and 33: (4) “DOWN”. Place your left foo
- Page 34 and 35: Measure and record post-exercise he
- Page 36 and 37: Muscular Strength and Endurance (DN
- Page 39 and 40: Sit-ups Protocol 61. The following
- Page 41 and 42: PART IV - FITNESS SUMMARY Section G
- Page 43 and 44: 67. Section J2. PSP Fitness and Spo
- Page 45 and 46: Cool-down a. Arm circles: full, slo
- Page 47 and 48: easily recognized as justifiable pr
- Page 49 and 50: Prescription Materials 31. All CF E
- Page 51 and 52: HEALTH RELATED FITNESS General CHAP
CANADIAN FORCES <strong>EXPRES</strong> <strong>OPERATIONS</strong> <strong>MANUAL</strong><br />
3 rd EDITION<br />
2005<br />
1
Acknowledgements<br />
Canadian Forces Personal Support Agency (<strong>CF</strong>PSA), Directorate of Physical Education<br />
has developed the 3 rd Edition of the <strong>CF</strong> <strong>EXPRES</strong> Operations Manual. In preparing this<br />
resource <strong>CF</strong>PSA DPE worked with a team of experienced and dedicated fitness<br />
professionals.<br />
<strong>CF</strong>PSA HQ<br />
Mike Taylor,<br />
<strong>CF</strong>PSA National Physical Fitness Manager<br />
Patrick Gagnon,<br />
<strong>CF</strong>PSA Research and Development Manager<br />
Marie Danais<br />
National Physical Fitness Coordinator<br />
Nicole Thomas,<br />
Canadian Forces Research and Development Coordinator<br />
<strong>CF</strong>PSA Training Center<br />
Isabelle Lalonde,<br />
Directing Staff<br />
Canadian Forces Bases/Wings<br />
Lori Watts<br />
4 Wing Cold PSP Manager<br />
Connie Tetarenko<br />
<strong>CF</strong>SU (O) Fitness Coordinator<br />
Joy McLaughlin<br />
15 Wing Moose Jaw Fitness Coordinator<br />
2
TABLE OF CONTENTS<br />
CANADIAN FORCES <strong>EXPRES</strong> <strong>OPERATIONS</strong> <strong>MANUAL</strong><br />
3 rd EDITION<br />
TABLE OF CONTENTS.......................................................................................................... 3<br />
List of Tools ........................................................................................................................ 5<br />
List of Figures ..................................................................................................................... 5<br />
Foreword................................................................................................................................. 6<br />
CHAPTER 1 .................................................................................................................................... 7<br />
INTRODUCTION......................................................................................................................... 7<br />
General ................................................................................................................................... 7<br />
Scope...................................................................................................................................... 7<br />
Aim .......................................................................................................................................... 7<br />
Rationale................................................................................................................................. 7<br />
Requirement and Responsibility ............................................................................................. 8<br />
Components of the <strong>CF</strong> <strong>EXPRES</strong> Program ............................................................................. 8<br />
CHAPTER 2 .................................................................................................................................. 10<br />
ADMINISTRATION.................................................................................................................... 10<br />
General ................................................................................................................................. 10<br />
Evaluation Schedule ............................................................................................................. 10<br />
Medical Consideration .......................................................................................................... 10<br />
Pension Implications ............................................................................................................. 12<br />
Reports and Returns............................................................................................................. 12<br />
Responsibilities ..................................................................................................................... 13<br />
Action on Posting of Members.............................................................................................. 13<br />
CHAPTER 3 .................................................................................................................................. 14<br />
EVALUATION PROCEDURES ................................................................................................. 14<br />
PART I - GENERAL .................................................................................................................. 14<br />
Staff Organization ................................................................................................................. 14<br />
Pre-evaluation Instructions for Evaluators............................................................................ 14<br />
Pre-evaluation Instructions for Members.............................................................................. 15<br />
Emergency Procedures ........................................................................................................ 15<br />
PART II - PRELIMINARY ADMINISTRATION .......................................................................... 17<br />
PART III – FITNESS ASSESSMENT........................................................................................ 21<br />
Cardiorespiratory Fitness (DND 279 Section D 1,2&3)............................................................. 21<br />
20 MSR Protocol (Section D1).............................................................................................. 21<br />
mCAFT Protocol (DND 279, Section D2) ............................................................................. 26<br />
Muscular Strength and Endurance (DND 279 Section E, F1-2) .............................................. 36<br />
Muscular Strength (DND 279 Section E) .............................................................................. 36<br />
Hand Grip Protocol ........................................................................................................... 36<br />
Muscular Endurance (DND 279 Section F1, F2) .................................................................. 37<br />
Push-ups Protocol ............................................................................................................ 37<br />
Sit-ups Protocol ................................................................................................................ 39<br />
PART IV – FITNESS SUMMARY.............................................................................................. 41<br />
Section G – Fitness Results.................................................................................................. 41<br />
3
Section H – Exercise Prescription ........................................................................................ 42<br />
Section J – Other .................................................................................................................. 42<br />
Section K – Certification of Understanding........................................................................... 43<br />
Section M – Program Approval............................................................................................. 43<br />
CHAPTER 4 .................................................................................................................................. 44<br />
EXERCISE PRESCRIPTION .................................................................................................... 44<br />
Supervision of Exercise Programs........................................................................................ 44<br />
Exercise Prescription ............................................................................................................ 44<br />
Warm-up ............................................................................................................................... 44<br />
Cool-down............................................................................................................................. 45<br />
Aerobic Fitness Program ...................................................................................................... 45<br />
Heart Rate Monitoring........................................................................................................... 47<br />
Muscular Strength and Endurance ....................................................................................... 47<br />
Rate of Progression- All Fitness Programs........................................................................... 48<br />
Sport and Recreation Activities............................................................................................. 49<br />
Debrief to the Member .......................................................................................................... 49<br />
CHAPTER 5 .................................................................................................................................. 51<br />
HEALTH RELATED FITNESS .................................................................................................. 51<br />
General ................................................................................................................................. 51<br />
Lifestyle Assessment ............................................................................................................ 51<br />
Strengthening the Forces Health Promotion Program.......................................................... 51<br />
NOTE<br />
1. The term “member” refers to a member of the Canadian Forces and includes Officers and<br />
non-Commissioned Members.<br />
4
List of Tools<br />
Tool 1 <strong>CF</strong> <strong>EXPRES</strong> Form (DND 279) ................................................................................ 52<br />
Tool 2 Medical Referral Form (DND 582) .......................................................................... 53<br />
Tool 3 List of Medications .................................................................................................. 54<br />
Tool 4 CPAFLA Healthy Physical Activity Participation Questionnaire.............................. 55<br />
Tool 5 Ergometer steps ...................................................................................................... 56<br />
Tool 6 Handgrip dynamometer adjustments ...................................................................... 57<br />
Tool 7 Prediction of VO2max from the 20 MSR.................................................................. 58<br />
Tool 8 <strong>CF</strong> MPFS................................................................................................................. 59<br />
Tool 9 Evaluation room set up ........................................................................................... 60<br />
Tool 10 Aerobic prediction for 20 MSR using <strong>EXPRES</strong> Programme Booklets.................... 61<br />
Tool 11 Percentiles for Prescription using <strong>EXPRES</strong> Programme Guides ........................... 62<br />
Tool 12 20 MSR Percentiles for Males ................................................................................ 63<br />
Tool 13 20 MSR Percentiles for Females ............................................................................ 64<br />
Tool 14 Strength and Muscular Endurance Guidelines for Prescriptions............................ 65<br />
Tool 15 Protocol Percentiles................................................................................................ 66<br />
Tool 16 Aerobic prescription for mCAFT ............................................................................. 67<br />
Tool 17 Borg Scale .............................................................................................................. 68<br />
List of Figures<br />
Figure 1 20 MSR set up ......................................................................................................... 22<br />
Figure 2 Ceiling Post-Exercise Heart Rates .......................................................................... 27<br />
Figure 3 mCAFT starting stage.............................................................................................. 28<br />
Figure 4 Correct mCAFT Stepping Cadence (footplants.min -1 )............................................. 28<br />
Figure 5 O2 Cost in (ml-kg -1. min -1 ) for Different Stages of the mCAFT .................................. 34<br />
5
Foreword<br />
1. The 3 rd Edition of this “Operations Manual” has been prepared to provide instruction and<br />
guidance for the delivery of the <strong>CF</strong> <strong>EXPRES</strong> Program. The physical fitness evaluation is<br />
conducted to measure fitness levels of the Canadian Forces members in comparison to the<br />
Canadian Forces Minimum Physical Fitness Standards (MPFS).<br />
2. This manual is being updated to include the 20 meter shuttle run (20 MSR) protocol, the<br />
modified Canadian Aerobic Fitness Test (mCAFT), the <strong>CF</strong> Push-ups protocol as well as changes<br />
or clarifications regarding <strong>CF</strong> fitness and medical policies. Upon receipt, this manual is to<br />
supersede the 1980/90s versions of the <strong>CF</strong> <strong>EXPRES</strong> Ops Manual and the 1996 protocol manual<br />
for 20 MSR, 20 MSR PERI’s Handbook-An alternative Aerobic Test in their entirety.<br />
Modifications to this manual may be made from time to time and will be forwarded to you<br />
accordingly.<br />
3. It is essential that the evaluation protocols and instructions provided in this manual be<br />
strictly adhered to, in order to ensure valid and reliable evaluation results that serve as the basis<br />
for the exercise prescription. Safety is paramount when administering this evaluation. You must<br />
ensure that the evaluation is conducted in the safest manner and environment possible.<br />
Gaétan Melançon<br />
Director Physical Education<br />
Canadian Forces Personnel Support Agency<br />
6
INTRODUCTION<br />
General<br />
CHAPTER 1<br />
1. This manual describes the Canadian Forces (<strong>CF</strong>) program for physical fitness training<br />
and evaluation, named the <strong>CF</strong> <strong>EXPRES</strong> program. <strong>CF</strong> <strong>EXPRES</strong> derives from the words “exercise”<br />
and “prescription”. The outcome of the evaluation described in this manual is to provide the <strong>CF</strong><br />
member with an exercise prescription.<br />
Scope<br />
2. The Canadian Forces recognizes the importance of physical fitness. In recent years,<br />
increased emphasis has been placed on physical education and health promotion. The <strong>CF</strong><br />
<strong>EXPRES</strong> program is the hallmark program in regards to <strong>CF</strong> physical fitness.<br />
3. To effectively deal with the many factors influencing physical fitness, the efforts of<br />
commanding officers, medical authorities, dieticians, health promoters, physical educators, and<br />
fitness, sports and recreation personnel at all levels must be coordinated. The fitness evaluation<br />
described in this manual should be considered an important tool in the development of an overall<br />
health and wellness strategy for each <strong>CF</strong> member.<br />
4. Since the <strong>CF</strong> <strong>EXPRES</strong> program is pertinent to a number of related areas in the <strong>CF</strong>,<br />
awareness of the following orders, directives and publications is important to the users of this<br />
manual:<br />
Aim<br />
• <strong>CF</strong>AO 50-1 Fitness;<br />
• <strong>CF</strong>AO 50-2 Recreation;<br />
• <strong>CF</strong>AO 50-3 Sports;<br />
• <strong>CF</strong>AO 50-4 <strong>CF</strong> Interim Aquatics and Water Safety Policy;<br />
• A-PD-050-15/PT-001/PT-002, Physical Fitness Training in the Canadian Forces;<br />
• DAODs 2007-0 and 2007-1 General Safety Program;<br />
• DAOD 5021-2 Heat Stress;<br />
• DAOD 5031-10 Adventure Training;<br />
• DAOD 7002-0 Boards of Inquiry and Summary Investigations;<br />
• <strong>CF</strong>AO 24-6, Investigations of Injuries and Death;<br />
• ADM (HR-Mil) Instruction 11/04 Medical Standards for the Canadian Forces; and<br />
• CSEP Canadian Physical Activity Fitness and Lifestyle Approach 3 rd edition.<br />
5. The aim of the <strong>CF</strong> <strong>EXPRES</strong> program is to provide physical fitness evaluations and<br />
exercise prescriptions and information in order to enhance the operational effectiveness of the<br />
Canadian Forces and the general health of its military personnel.<br />
Rationale<br />
6. The roles and objectives of the <strong>CF</strong> may require members to serve in a variety of<br />
geographic locations and environmental conditions in both peacetime and wartime. In peacetime,<br />
members of the <strong>CF</strong> have to deal effectively with the pressures of modern society, as they are not<br />
isolated from the many factors that influence the Canadian lifestyle. While Canadians enjoy a<br />
high standard of living, health problems that result from sedentary and stressful lifestyles are a<br />
major concern. These health problems have the potential to negatively impact on the <strong>CF</strong><br />
resulting in the possible loss of military effectiveness and efficiency.<br />
7
7. In wartime, the <strong>CF</strong> might be engaged in highly intense conflict against an enemy<br />
employing the most modern and sophisticated equipment. The battle could be fast moving, far<br />
ranging, unrelenting and conducted under a variety of environmental conditions. Since the pace<br />
of this type of conflict might be sustained around the clock for extended periods of time,<br />
personnel must be conditioned to cope with the physical and mental stresses imposed. Under<br />
these circumstances the physical fitness of the member is fundamental to the effectiveness of the<br />
<strong>CF</strong>.<br />
Requirement and Responsibility<br />
8. The Chief of Defence Staff (CDS) and the Defence Management Committee officially<br />
adopted the <strong>CF</strong> <strong>EXPRES</strong> Program 14 February 1983. As stated in <strong>CF</strong>AO 50-1, it is a mandatory<br />
military requirement that members participate in the <strong>CF</strong> <strong>EXPRES</strong> program. The physical fitness<br />
training prescribed under this program shall be conducted during normal working hours when<br />
circumstances permit. When this is not feasible, the member must maintain training outside<br />
normal working hours, in accordance with his or her <strong>CF</strong> <strong>EXPRES</strong> program prescription. This<br />
physical training shall be considered as fulfilling the military requirement for participation in the <strong>CF</strong><br />
<strong>EXPRES</strong> program even when conducted outside normal working hours.<br />
9. Leadership is fundamental to the program’s success and therefore the primary<br />
responsibility rests with the chain of command to ensure that all members actively participate in a<br />
regular exercise program. The Canadian Forces Personnel Support Agency’s Directorate of<br />
Physical Education (<strong>CF</strong>PSA DPE) acts as primary advisors on all matters pertaining to Canadian<br />
Forces physical fitness policy. The Directorate of Military Employment Policy (DMEP) is currently<br />
the Office of Primary Interest (OPI) for fitness policy covered under <strong>CF</strong>AO 50-1 Fitness.<br />
10. Commanding Officers (COs) are responsible for programs conducted in accordance with<br />
<strong>CF</strong> policy and Command direction. PSP Fitness and Sports Instructors are responsible to their<br />
PSP Fitness and Sports Directors, which are responsible to their Commanding Officers for<br />
planning, organizing, conducting, instructing and evaluating <strong>CF</strong> physical training programs.<br />
Where necessary, <strong>CF</strong> members who hold appropriate civilian fitness qualifications (<strong>CF</strong>C) or<br />
military qualifications such as Basic Fitness Training Assistant (BFTA) may assist in the<br />
evaluation and training of personnel under this program.<br />
11. At all levels there is a requirement for Medical Officers (MOs) to advise the chain of<br />
command on the medical aspects of physical training, including the capability of individuals to<br />
participate in each aspect of the <strong>CF</strong> <strong>EXPRES</strong> program. In particular, Medical Officers’ input will<br />
be required for:<br />
a. Medical Referral Form (DND 582) NSM 7530-21-897-6766; and<br />
b. Investigations related to reporting of injuries or death arising from programs conducted<br />
under the auspices of the <strong>CF</strong> <strong>EXPRES</strong> program (<strong>CF</strong> 98 – Report on Injuries).<br />
Components of the <strong>CF</strong> <strong>EXPRES</strong> Program<br />
12. The three components of the <strong>CF</strong> <strong>EXPRES</strong> program are as follows:<br />
a. Health Appraisal and Physical Fitness Evaluation. Each member shall<br />
complete annually the Health Appraisal Questionnaire (DND 279) and a physical fitness<br />
evaluation, except in the following circumstances:<br />
• met <strong>CF</strong> <strong>EXPRES</strong> Incentive program for the previous Fiscal Year;<br />
• medical excusal;<br />
• training excusal;<br />
8
• location excusal; and<br />
• release.<br />
NOTE: All <strong>CF</strong> members 40 years of age and older shall also be administered the<br />
Canadian Physical Activity, Fitness and Lifestyle Approach (CPAFLA), Healthy<br />
Physical Activity Participation Questionnaire.<br />
b. Exercise Prescription. Based on the health appraisal and physical fitness<br />
evaluation, each member shall be provided with an exercise program applied to them,<br />
including the frequency, intensity, time, and types of activities.<br />
c. Exercise Participation. Each member, when not participating regularly in a<br />
recognized unit physical fitness program, shall participate in a directly supervised, semisupervised<br />
or self-supervised exercise program as per definitions contained in Chapter 3<br />
paragraph G4 of this manual.<br />
13. The evaluation procedures listed in Chapter 3 of this operations manual recognize and<br />
comply with the regulatory policy of <strong>CF</strong>AO 50-1.<br />
9
ADMINISTRATION<br />
General<br />
CHAPTER 2<br />
1. The <strong>CF</strong> <strong>EXPRES</strong> program is demanding in terms of the resource requirements placed<br />
upon the Personnel Support Program (PSP). For this reason continual efforts are being made to<br />
reduce the administrative requirement of the <strong>CF</strong> <strong>EXPRES</strong> through the institution of new<br />
evaluation methods and advances in information technology. Electronic delivery of all<br />
administrative aspects of the program is envisioned.<br />
Evaluation Schedule<br />
2. All <strong>CF</strong> members must be evaluated annually unless excused or incentive exempt in<br />
accordance with current fitness policy. Evaluation schedules/booking procedures will vary from<br />
Base to Base depending on local needs and procedures.<br />
The <strong>CF</strong> <strong>EXPRES</strong> year of evaluation is from April 1 st to March 31 st .<br />
Medical Consideration<br />
3. Pre-screening for Fitness Evaluation and Training. Prior to attempting the evaluation<br />
described in Chapter 3 of this manual, all personnel will answer the Health Appraisal<br />
Questionnaire, as well as undergo resting heart rate and resting blood pressure screening to<br />
determine if medical issues have to be addressed prior to an evaluation. Refer to Section B and<br />
C of the <strong>CF</strong> <strong>EXPRES</strong> form: DND 279 (Tool 1)<br />
4. Referral to a Medical Officer. Personnel will be referred to a Medical Officer utilizing<br />
the Medical Referral Form, DND 582 (Tool 2), prior to the <strong>CF</strong> <strong>EXPRES</strong> evaluation when any of<br />
the following conditions become evident:<br />
a. Member answers YES to a question on the Health Appraisal Questionnaire; or<br />
b. Member’s resting heart rate exceeds 100 bpm, or blood pressure exceeds<br />
140/90 mmHg; or<br />
c. Member develops any symptoms, which in the experience of the PSP Fitness<br />
and Sports Instructor or the member, are outside of those normally encountered;<br />
or<br />
d. If there is any concern for the well being of the member.<br />
5. Medical Action. The Medical Officer, based on his assessment, will make one or<br />
more of the following recommendations on the DND 582:<br />
a. The member is fit for the fitness assessment and subsequent training:<br />
(1) Without limitations; or<br />
(2) With limitations noted; or<br />
b. The member is unfit for the assessment and training:<br />
(1) Permanently; or<br />
(2) Temporarily.<br />
10
6. Medical Chits/Medical Referral Form (DND 582). It is important that Medical Officer<br />
(MO) or Physician Assistants (PA) include appropriate dates and timelines for each medical<br />
prognosis/prescriptions, so that PSP Fitness and Sports Staff can properly plan future evaluations<br />
and programs.<br />
7. Assignment of Alternate Protocols. In rare special circumstances a member unable<br />
to adopt the precise protocols of an element of the <strong>CF</strong> <strong>EXPRES</strong> evaluation may request an<br />
alternate protocol. The approval of an alternate protocol will be granted through the contribution<br />
and cooperation of <strong>CF</strong> members, their supervisors, the Base medical authorities and the <strong>CF</strong>PSA<br />
Director of Physical Education. These situations will be handled on a case-by-case basis in<br />
accordance with the guidelines presented in paragraphs 8 and 9 below.<br />
8. Physiological Considerations. Some members may present physiological difficulties<br />
that make it impossible to perform precise protocol descriptions. If the physiological difficulty is<br />
such that the evaluator determines that medical attention is required, the medical referral route<br />
must be chosen.<br />
Examples are:<br />
• arm that cannot achieve full extension during a push-up due to scar tissue;<br />
• palms that cannot be placed flat on the floor due to limited range of motion at the wrist;<br />
• sway-back;<br />
• large girth; and<br />
• inability to turn or pivot properly during a 20 MSR evaluation, etc.<br />
NOTE: Props are not to be utilized to assist a physiological situation (i.e. placing a person up on<br />
aerobic steps so that their stomachs do not touch the ground on the down phase of the<br />
push-up) unless the case has been reviewed as per paragraph 9 below.<br />
9. Application for Modified or Alternate Protocol. Members may apply to <strong>CF</strong>PSA DPE<br />
for consideration of their case, through the local MO and/or Base Surgeon. This application<br />
should include written description of the circumstances prepared by the member and forwarded<br />
via their supervisors, as well as a report from the local MO in support of a suggested protocol<br />
variation change (i.e. knuckle push-ups to replace palm flat push-ups, mCAFT to replace 20<br />
MSR). MO feedback provided should include comment as to why normal protocols are<br />
considered inappropriate or unattainable. At the local level and at the higher headquarters level<br />
the determinant on approval of any variations would be to keep the overall health of the member<br />
as the paramount consideration, and then to determine if the protocol variation gives undue<br />
advantage to the member in trying to achieve the standard. MO chits/Medical Referral Form<br />
recommending alternate/ modified protocols (except in the case of heart rate and blood pressure)<br />
need to be supported by <strong>CF</strong>PSA headquarters for approval of the recommendations.<br />
PROCEDURE TO FOLLOW TO REQUEST MODIFIED OR ALTERNATE PROTOCOLS<br />
The member must request the alternate/modified protocol through his/her chain of<br />
command.<br />
1. Member must prepare the request including the following:<br />
a. Memo from member;<br />
b. Most recent DND 279; and<br />
c. DND 582 with doctor’s recommendation for alternate/modified protocol,<br />
stating the appropriate evaluation protocol.<br />
2. Member’s CO must assess demand and provide written recommendations if<br />
forwarded to <strong>CF</strong>PSA HQ.<br />
3. CO must send the request to <strong>CF</strong>PSA HQ, Attention Director of Physical<br />
Education in a Protected B envelope.<br />
11
10. List of Medications. The list at Tool 3, developed in conjunction with the Director<br />
General Health Services, includes medications that “may” affect a member's ability to undertake<br />
an evaluation. Therefore, when a member answers YES to question 8 on the DND 279 Health<br />
Appraisal Questionnaire and states what kind of drug he/she is taking, check Tool 3 for required<br />
direction.<br />
11. Medical Excusals. Those members excused portions of the <strong>CF</strong> <strong>EXPRES</strong> test as per<br />
authentic medical documentation should continue to do an annual test on those portions that they<br />
are capable of doing. Section G of DND 279 and the member’s Personal Evaluation Report<br />
(PER’s) must reflect that they are “Med Excused” as opposed to “Fail”, and section J1 of the DND<br />
279 will reflect “medically excused”.<br />
12. To assure this occurs, fitness evaluators must clearly indicate in the sections of the DND<br />
279 that the member cannot perform (i.e. push-ups sections F1, G3) and check, “medically<br />
excused”. Also, in Section J1-Comments, the fitness evaluator must check, “Medically excused<br />
for PER purposes.”<br />
13. It is conceivable that a member attempting the <strong>CF</strong> <strong>EXPRES</strong> could fail some or all of the<br />
items for which he/she was deemed fit. The inability to meet the standard on these items would<br />
be reflected in the specific fitness results of Section G. However, such failure would not change<br />
the text block “Medically excused for PER purposes.” The DND 279 results can still be used as a<br />
tool to assess the member’s actual fitness level.<br />
14. Medical Role with Chain of Command. At all levels there is a requirement for Medical<br />
Officers (MOs) to advise the chain of command on the medical aspects related to physical fitness.<br />
Specific medical attention may be necessary for those with significant problems regardless of<br />
responses on the DND 279 form.<br />
Pension Implications<br />
15. It is important to complete the DND 279 form conscientiously on behalf of the member.<br />
The completed form provides proof of <strong>CF</strong> direction and control of the <strong>CF</strong> program by approving<br />
the member to proceed with the assigned physical training, in the interest of the military. It may<br />
be an important document should the member be injured while conducting physical fitness<br />
training and want to apply for disability pension.<br />
16. It is understood that it is in the <strong>CF</strong>’s best interest that members participate in physical<br />
fitness activities that are conducted in accordance with this manual and other related policy and<br />
orders. However, due to the unique working conditions in the <strong>CF</strong>, it is not always possible for<br />
members to participate in physical fitness training programs during working hours. When<br />
engaged in the <strong>CF</strong> <strong>EXPRES</strong> program on their own time, it is understood that members will be<br />
doing so to meet a military requirement.<br />
17. It should be clearly understood by all personnel that in the event that a disability results<br />
from participation in the <strong>CF</strong> <strong>EXPRES</strong> program, no member has an automatic right to a pension.<br />
Veteran’s Affairs Canada (VAC), upon review of requests, reports and/or investigations, will<br />
award such disability pension. As participation in the <strong>CF</strong> <strong>EXPRES</strong> program is an occupational<br />
requirement, adjudicators under the Pension Act should view disability pension claims arising<br />
from this program in their most favourable light. To this end, it is essential that all supervisors<br />
and members support the concept and requirements of the <strong>CF</strong> <strong>EXPRES</strong> program. Demonstration<br />
of military control over physical fitness activities and adherence to the administrative<br />
requirements of this manual and <strong>CF</strong>AO 50-1 are essential.<br />
Reports and Returns<br />
12
18. The <strong>CF</strong> <strong>EXPRES</strong> Program form (DND 279) will be the only form used to record<br />
individual’s results and exercise prescription. In accordance with the Privacy Act, copies of a<br />
Protected B form are not to be widely circulated. Copy 1 will be distributed to the Base Surgeon,<br />
Copy 2 to the Unit Personnel Records (UPR) to go on the member’s Personal Files. UPR copies<br />
must be approved (signed) by Unit COs prior to filing. A third copy will be inserted in the PSP<br />
Fitness Files into the Physical Fitness Envelope (DND 1117) at the Fitness Centre and a fourth<br />
copy will be given to the member for his/her retention. Completed DND 279s and overall fitness<br />
records contained in the Physical Fitness Envelope (DND 1117) may be kept at the<br />
Gymnasium/Fitness Center in place of the UPR if acknowledged/registered as a satellite site of<br />
the UPR on any given Base. Current form distribution will be as follows:<br />
a. Copy 1 to Base Surgeon;<br />
b. Copy 2 for placement on member’s UPR (Pers files)<br />
c. Copy 3 to PSP Fitness Section (Physical Fitness Envelope - DND 1117); and<br />
d. Copy 4 to member.<br />
Responsibilities<br />
19. PSP Fitness and Sports Instructors/Fitness Coordinators are responsible for the<br />
completion and accuracy of each DND 279. Only personnel who are Certified Fitness Consultant<br />
(<strong>CF</strong>C) or Professional Fitness & Lifestyle Consultant (PFLC) qualified, as sanctioned by the<br />
Canadian Society for Exercise Physiology (CSEP), and who receive formal training and<br />
certification by <strong>CF</strong>PSA in the conduct, administration, training and delivery of the <strong>CF</strong> <strong>EXPRES</strong><br />
program are authorized to evaluate and prescribe exercises associated with this program.<br />
Secondary signatures by PSP Fitness and Sports Directors or by Fitness Coordinators are no<br />
longer required. Should a Unit Basic Fitness Training Assistant (BFTA) be utilized during<br />
evaluations, the individual must be trained by the <strong>CF</strong>PSA Training Center and may only be<br />
employed for the assessment process, not for the exercise prescription (Sections G to J). Only<br />
qualified PSP Fitness and Sports Instructors/Fitness Coordinators may sign the report (DND 279)<br />
as being the evaluator. Members in remote sites, where no PSP Fitness and Sports Instructors<br />
are available may utilize a network of pre-authorized fitness evaluators to conduct and sign-off on<br />
the <strong>CF</strong> <strong>EXPRES</strong> evaluation. Civilian evaluators must hold a current PFLC certification (for 20<br />
MSR testing and exercise prescription) and proof of personal insurance. If required, the unit must<br />
contact <strong>CF</strong>PSA Director of Physical Education to organize testing.<br />
20. PSP Fitness and Sports Directors are ultimately responsible for monitoring the quality of<br />
the <strong>CF</strong> <strong>EXPRES</strong> evaluation completion and exercise prescription so as to have uniformity<br />
throughout their Base/Wing.<br />
21. <strong>CF</strong>PSA HQ in conjunction with DMEP on behalf of ADM (HR Mil) is responsible for the<br />
ongoing development of the <strong>CF</strong> <strong>EXPRES</strong> policy and programs.<br />
Action on Posting of Members<br />
22. When a member is posted, all of his/her physical fitness records (DND 1117) held by the<br />
PSP Fitness and Sports Director will be forwarded to the Unit Records Section/Orderly Room and<br />
transmitted to the new unit via current means.<br />
13
EVALUATION PROCEDURES<br />
PART I - GENERAL<br />
CHAPTER 3<br />
1. The <strong>CF</strong> <strong>EXPRES</strong> evaluation is a fitness test, which predicts the member’s ability to meet<br />
the 5 common military tasks. The evaluation is administered to all <strong>CF</strong> members except those<br />
subject to special Command (Land Force Command Physical Fitness Standard – LFCPFS) or<br />
task specific unit evaluations (i.e. JTF2, SAR Tech, and Fire Fighter). The <strong>CF</strong> <strong>EXPRES</strong><br />
evaluation consists of 4 test items:<br />
• 20 Metre Shuttle Run (MSR) or modified CAFT (mCAFT) to predict maximum<br />
oxygen uptake (VO2max);<br />
• handgrip dynamometer to predict muscular strength;<br />
• push-ups to predict upper body muscular endurance; and<br />
• sit-ups to predict abdominal muscular endurance.<br />
2. The purpose of the evaluation is to assess the overall fitness level of the member in order<br />
to provide a personalized exercise program. Evaluation procedures are normally conducted en<br />
masse and time of completion is effected by group size. When testing a single member allow<br />
approximately 45 minutes for an evaluation.<br />
Staff Organization<br />
3. PSP Fitness and Sports Instructors should be organized in such a manner as to ensure<br />
that the required one-on-one contact is realized. In addition, dependent on local conditions,<br />
benefits can be gained by assigning each PSP Fitness and Sports Instructor with the<br />
responsibility of conducting the evaluations and/or programs for specific units/ sections. This<br />
method can improve client confidence because the PSP Fitness and Sports Instructor have an<br />
opportunity to know and be sensitive to respective clients.<br />
Pre-evaluation Instructions for Evaluators<br />
4. The evaluator must be open and sensitive to information about the member. Rapport<br />
with the member is important in order to gather information with respect to lifestyle habits, current<br />
levels of physical activity, activity preference, barriers to participation in training programs, job<br />
demands, etc. In order to create credibility and enhance the potential for cooperation, the PSP<br />
Fitness and Sports Instructor should be friendly, positive, physically fit and properly dressed. The<br />
required clothing attire for evaluators is PSP uniform with proper logo. The dignity of the member<br />
must be respected at all times.<br />
5. In order to ensure safety and consistent results, the evaluation procedures have been<br />
standardized. Common sense must nevertheless be exercised throughout all phases of the<br />
program.<br />
6. PSP Fitness sections should ensure that the Canadian Physical Activity Fitness and<br />
Lifestyle Approach (CPAFLA) Healthy Physical Activity Participation Questionnaire (Tool 4) is<br />
completed in advance of planned testing sessions by all <strong>CF</strong> members 40 years of age or older.<br />
Completion of a preview copy of this questionnaire can occur at the unit level so members are<br />
properly pre-booked for 20 MSR or mCAFT evaluations before arrival at the evaluation location.<br />
An official copy of the questionnaire will have to be completed and signed on site of the<br />
evaluation and attached to the DND 279 (Copy 3 - PSP). To be evaluated under the 20 MSR, <strong>CF</strong><br />
members 40-49 years of age will require a minimum of 6 points, and <strong>CF</strong> members 50 years of<br />
14
age and above will require a minimum of 9 points on the questionnaire. The mCAFT will remain<br />
as the alternate aerobic evaluation for all <strong>CF</strong> personnel and shall be administered to:<br />
a. <strong>CF</strong> personnel of all ages who consider themselves unfit to attempt the 20 MSR and<br />
who have answered YES to question #9 on the Health Appraisal Questionnaire (DND<br />
279). In such cases, the PSP Fitness and Sports Instructor will initiate a DND 582<br />
(Medical Referral Form) and will send the member to a MO. MO will annotate the<br />
DND 582 with proper test protocol. If the MO diagnoses the member unfit for 20 MSR<br />
but fit for mCAFT, PSP Fitness and Sports Staff will proceed with the mCAFT.<br />
b. <strong>CF</strong> personnel 40 years of age and older who do not score the required minimum<br />
number of points on the CPAFLA Healthy Physical Activity Participation<br />
Questionnaire; and<br />
c. <strong>CF</strong> personnel posted in locations where 20 MSR cannot be conducted for logistics<br />
reasons (i.e. no gymnasium/not suitable gymnasium, no 20 MSR qualified fitness<br />
instructors).<br />
7. Testing 56 + Members. <strong>CF</strong> members 56 to 60 years of age will attempt the <strong>CF</strong><br />
<strong>EXPRES</strong> program annually. However, there are currently no Minimum Physical Fitness<br />
Standards (MPFS) for members over 55 years of age. Nevertheless, fitness tests results will be<br />
used to provide adequate exercise prescription information and proper pension protection in case<br />
of injury sustained while doing their exercise prescription program.<br />
Pre-evaluation Instructions for Members<br />
8. A minimum of 48 hours prior to the <strong>CF</strong> <strong>EXPRES</strong> evaluation, members must be informed<br />
of the following guidelines.<br />
a. Members should not:<br />
• exercise six hours prior to test;<br />
• consume alcohol for at least six hours prior to test; and<br />
• eat, smoke, or drink tea or coffee for at least two hours prior to test.<br />
b. Members should be dressed in running shoes, t-shirt or sweatshirt and shorts.<br />
NOTE: This information should be posted in Routine Orders for the Base/Wing/Unit.<br />
Emergency Procedures<br />
9. When the <strong>CF</strong> <strong>EXPRES</strong> evaluation is properly administered, there is a minimum of risk to<br />
the member. Nevertheless, an appropriate emergency protocol shall be developed in conjunction<br />
with the Emergency Response Team as well as practice drills shall be conducted at least semiannually.<br />
a. Emergency procedures shall be posted in suitable locations;<br />
b. Emergency phone numbers are to be clearly posted at all telephones and should<br />
be written on the back of any evaluation clipboard;<br />
c. All evaluators shall be first aid and CPR trained; and<br />
d. PSP Fitness and Sports Instructors must brief all members on safety<br />
requirements and emergency procedures prior to the start of the fitness<br />
evaluation.<br />
15
Equipment for <strong>CF</strong> <strong>EXPRES</strong> evaluation (20MSR, mCAFT, handgrip, push-ups and sit-ups)<br />
10. List as follows:<br />
• DND 279 <strong>CF</strong> <strong>EXPRES</strong> form;<br />
• DND 582 - Medical Referral Form;<br />
• DND 1117 <strong>CF</strong> <strong>EXPRES</strong> envelope;<br />
• room thermometer;<br />
• emergency communications system (telephone etc);<br />
• clip board, data sheet and pen;<br />
• chair with arm rests;<br />
• aneroid sphygmomanometer and stethoscope;<br />
• beam scale, weight scale or stadiometer;<br />
• measuring tape (20 m);<br />
• 20-metre distance on a flat surface indoors or outdoors;<br />
• line marker or pylons at the two 20-metre boundaries and the two 1 metre lines;<br />
• CD player;<br />
• compact disc (CD) titled 20-metre shuttle run;<br />
• numbered pinnies;<br />
• mCAFT steps / CD titled mCAFT;<br />
• calculator;<br />
• handgrip dynamometer;<br />
• mats;<br />
• stop watch; and<br />
• <strong>CF</strong> <strong>EXPRES</strong> Programme booklets;<br />
11. Calibration of equipment is essential to assure accuracy of results. If results are<br />
inaccurate due to poorly calibrated equipment, credibility will immediately drop. Equipment<br />
should be calibrated as follows:<br />
• measuring tape should be verified from time to time against known standards;<br />
• ergometer steps will have the exact dimensions outlined in Tool 5;<br />
• weight scales should be calibrated weekly with the use of known weights;<br />
• Each month the handgrip dynamometer should be securely placed in a holding device<br />
such as a vice. Add known weights to the handle, i.e. 10Kg, 20Kg, 30Kg, etc and check<br />
the reading scale. If they do not correspond, one of the following two things can be done:<br />
(1) Make the appropriate adjustments as per the manufacturer’s instructions by adjusting<br />
recorded readings by the amount by which the readings were off (Tool 6); or<br />
(2) Send the dynamometer to the manufacturer for calibration.<br />
16
PART II - PRELIMINARY ADMINISTRATION<br />
12. DND 279 SECTION A - Service Particulars. All service particulars will be firmly printed<br />
in capital letters on the <strong>CF</strong> <strong>EXPRES</strong> Program form (DND 279). If a figure has fewer digits than<br />
the spaces allocated on the form, zeros are to be used, beginning at the left side, (i.e. DOB 7 Mar<br />
1960 would be recorded 1960/03/07).<br />
SERVICE PARTICULARS<br />
Surname<br />
Init SN Unit UIC Tel<br />
Rank Military Occupation MOS ID DOB (year /month/ day) Age Gender<br />
13. In addition to the self-evident information, the following codes are to be used in the<br />
appropriate blocks:<br />
a. Rank: abbreviations are to be used along with the appropriate codes:<br />
Rank and code<br />
Army/Air Force Code Navy<br />
sdt / Pte 01 mat 3 / OS<br />
b. Gender and code:<br />
cpl / Cpl 02 mat 1 / LS<br />
cplc / MCpl 03 matc / MS<br />
sgt / Sgt 04 M 2 / PO2<br />
adj / WO 05 M 1 / PO1<br />
adjm / MWO 06 pm 2 / CPO2<br />
Elof / Ocdt 07 aspm / NCdt<br />
slt / 2Lt 08 ens 2 / A/SLt<br />
lt / Lt 09 ens 1 / SLt<br />
capt / Capt 10 ltv(M) / Lt(N)<br />
maj / Maj 11 capc / LCdr<br />
lcol / LCol 12 capf / Cdr<br />
col / Col 13 capv(M) / Capt(N)<br />
bGen / Bgen 14 cmdre / Cmdre<br />
mgen / Mgen 15 cam / Radm<br />
lgen / Lgen 16 vam / Vadm<br />
gen / Gen 17 am / Adm<br />
adjuc / CWO 18 pm 1 / CPO1<br />
Male M<br />
Female F<br />
14. DND 279 SECTION B - Health Appraisal Questionnaire. The Health Appraisal<br />
Questionnaire consists of 9 questions as per Tool 1. Members must read the Health Appraisal<br />
Questionnaire carefully and answer all the questions honestly. Members with only NO responses<br />
17
are cleared for evaluation. Members with one or more YES responses shall be referred to the<br />
Medical Officer (MO) using a DND 582-Medical Referral Form (Tool 2). Section C Vital Signs on<br />
the DND 279 form is to be completed prior to the transfer of the file to the medical staff. Those<br />
members referred to the MO should be told that there is no cause for alarm, but that the Health<br />
Appraisal Questionnaire is designed to work as a simple safety precaution. DO NOT ATTEMPT<br />
to diagnose or discuss in detail why the member had a YES response. The 20 MSR is physically<br />
demanding and may be an inappropriate evaluation for some members.<br />
15. A yes response on question 8 of the Health Appraisal Questionnaire could be dealt with<br />
by the evaluator without the need for the medical referral. If the medication that the member is<br />
using is known not to effect test protocol, the member may reverse their answer to a NO<br />
response if they wish and initials are required beside the change. Evaluators providing such<br />
advice must be knowledgeable of the current <strong>CF</strong> medical policy and the medication list (see Tool<br />
3). If in doubt carry through with the referral.<br />
16. For medically fit members, the instructor will proceed with the evaluation after confirming<br />
that the pre-evaluation instructions (para 8 above) were followed. Non-compliance with the<br />
instructions does not necessarily mean postponement. However, one must be aware that it may<br />
have a negative effect on the results.<br />
NOTE: It is important to ensure that those members excused a portion or portions of the<br />
evaluation or who have other medical concerns are administered properly. Regardless<br />
of the type of <strong>CF</strong> <strong>EXPRES</strong> aerobic test (20 MSR or mCAFT) the medical referral<br />
procedures in chapter 2 “Medical Considerations” will apply.<br />
17. DND 279 SECTION C - Vital Signs. Resting Heart Rate and Resting Blood Pressure<br />
are influenced by many factors. Nervousness and anxiety in anticipation of the evaluation may<br />
elevate the member’s Heart Rate and Blood Pressure. A few minutes of informal chatting can do<br />
much to calm apprehensive members. Take the time to answer questions and to explain the<br />
evaluation procedures. This will help minimize the member’s anxiety.<br />
18. Prior to the PSP Fitness and Sports Instructor administering vital signs, have the member<br />
seated comfortably (preferably in a chair with arm rests) feet flat on the floor for approximately<br />
five minutes. During this time, complete Section A and B of the DND 279.<br />
19. Measuring Resting Heart Rate (RHR). The measurement of the resting heart rate is to<br />
be done by using a stethoscope. Position the stethoscope in your ears with the earpieces<br />
pointing forward. The diaphragm of the stethoscope should be placed either on the sternum or<br />
over the second intercostal space on the left hand side. It may be placed over the member’s tshirt.<br />
Should it not be possible to utilize a stethoscope, resting heart rate may be measured by<br />
palpating the radial artery. For this procedure, the index and middle fingers should be used to<br />
gently apply pressure on the inside of the wrist just above the thumb. The resting pulse is<br />
determined using a 15-second count and the first beat is counted as “zero”. The total number of<br />
beats in the 15-second count is then multiplied by 4, and recorded in beats/minute (bpm) on the<br />
DND 279.<br />
20. In the event that the RHR exceeds 100 beats/minute, wait an additional five minutes and<br />
repeat the procedure. Should the RHR still exceed 100 beats/minute on the second reading, the<br />
member shall be referred to a MO utilizing the DND 582. The member shall not perform the<br />
evaluation or receive an exercise program until appropriate medical clearance is received.<br />
The resting pulse is determined using a 15-second count.<br />
Count the first beat as “zero”<br />
RHR exceeds 100 bpm on the second reading: refer to MO<br />
18
21. Measuring Resting Blood Pressure (RBP). When conducting resting blood pressure<br />
(RBP) a stethoscope and sphygmomanometer shall be used. An appropriate size of blood<br />
pressure cuff should be chosen and applied to the member’s left arm. Additional procedures are:<br />
a. The cuff should be wrapped securely around the left arm with the lower margin<br />
two or three centimetres above the antecubital space. The arm should be<br />
comfortably supported at an angle of 10° to 45 ° from the trunk with the lower<br />
edge of the cuff at heart level;<br />
b. Locate and note the brachial artery and the antecubital space by palpation;<br />
c. Position the stethoscope in your ears with the earpiece pointing forward;<br />
d. Locate radial artery;<br />
e. Close the valve on the air pump by turning the thumbscrew in a clockwise<br />
direction until it is tight;<br />
f. Inflate the cuff quickly until the radial artery pulse can no longer be felt. Continue<br />
to inflate the cuff to a level 20 to 30 mm Hg above the level of the radial pulse<br />
(normally not above 180 mm Hg);<br />
g. Quickly position the diaphragm of the stethoscope over the brachial artery. Apply<br />
a minimum amount of pressure on the diaphragm of the stethoscope so as not to<br />
distort the artery. The diaphragm should be in complete contact with the skin.<br />
The stethoscope should not touch the cuff or it’s tubing;<br />
h. Release the cuff pressure at a rate of approximately 2 mm Hg per second;<br />
i. The systolic blood pressure is determined by the first perception of sound<br />
(Korotkoff sound). Note the exact numerical line on the scale where you hear<br />
this beat;<br />
19
j. The diastolic blood pressure is determined when the sounds cease to be tapping<br />
in quality and are fully muffled; and<br />
k. The cuff is then deflated to zero pressure and removed from the member’s arm.<br />
22. The resting systolic and diastolic pressures are recorded to the nearest 2 mm Hg in the<br />
appropriate space in section C of the DND 279 form.<br />
23. In the event that the resting systolic blood pressure is greater than 140 mm Hg and/or<br />
the resting diastolic blood pressure is greater than 90 mm Hg, have the member rest quietly for<br />
five minutes before repeating the measurement. If after two readings, the members resting<br />
systolic blood pressure and/or resting diastolic blood pressure are still greater, the member shall<br />
not be permitted to undertake the evaluation. Refer to the MO utilizing the DND 582.<br />
Resting Systolic Blood Pressure greater than 140 mm Hg and/or<br />
Resting Diastolic Blood Pressure greater than 90 mm Hg on the<br />
second reading: refer to MO<br />
24. Automated BP Monitors. When conducting the <strong>CF</strong> <strong>EXPRES</strong> evaluation, blood pressure<br />
should be measured using a sphygmomanometer and stethoscope. The use of automated BP<br />
monitors is a matter for review. Current <strong>CF</strong>PSA policy aligns with the Canadian Society for<br />
Exercise Physiology (CSEP), which permits the use of automated BP monitors by hearing<br />
impaired fitness appraisers only.<br />
20
PART III – FITNESS ASSESSMENT<br />
Cardiorespiratory Fitness (DND 279 Section D 1,2&3)<br />
• 20 Meter Shuttle Run (20 MSR)<br />
• Modified Canadian Aerobic Fitness Test (mCAFT)<br />
20 MSR Protocol (Section D1)<br />
25. General. Effective 1 January 1999, the 20 MSR was approved as the primary aerobic<br />
evaluation for <strong>CF</strong> personnel regardless of age. The 20 MSR is significantly more valid and<br />
reliable than the step test when compared to a directly measured maximal treadmill test. The 20<br />
MSR has a validity correlation coefficient of 0.97 when compared to the “gold standard” of direct<br />
measurement on a treadmill (Gadoury and Léger, 1984). The reliability of the 20 MSR has been<br />
quoted as 0.95 (Leone and Léger, 1983). Léger and Gadoury (1989) found the 20 MSR to be a<br />
significantly more accurate predictor of VO2max than the CAFT and when compared to the<br />
treadmill VO2 max direct measure, is generally a more valid measure of VO2max than other<br />
popular running tests. In comparison to the step-test, the 20 MSR can process up to 15 times<br />
more subjects per unit of time, and may be more specific to military field tasks due to its robust<br />
and dynamic nature. It is important to note that the Léger 20 MSR protocol has undergone some<br />
minor modifications to adapt to the requirements of the Canadian Forces. The original protocol<br />
mentions that the test is terminated when a member does not reach the 20-meter line within a few<br />
steps. In order to provide a specific guideline on the distance to be covered by the member a<br />
warning line, refer to as the 19-meter line, has been added to the original protocol. Details in<br />
para 33 below.<br />
26. The 20 MSR is a progressive intensity test, which means that the <strong>CF</strong> member cannot<br />
manipulate his/her pace to compensate for diminished physiological capacity (fatigue).<br />
Therefore, there is a far greater chance that the 20 MSR will be discontinued primarily for<br />
physical fitness reasons than it will for sudden physiologic trauma. The uniqueness of the shuttle<br />
run is its gradual, controlled build-up. This is different from a timed run on a track, such as the<br />
1.5 mile run, where for example, a member may start too quickly and slow down at the end,<br />
resulting in a lower score than what may have been attained.<br />
27. The 20 MSR has many positive features:<br />
• it is progressive and emphasizes safety;<br />
• gives a very accurate reading of aerobic fitness;<br />
• provides a personal challenge for all <strong>CF</strong> members;<br />
• permits a number of members to be evaluated at the same time; and<br />
• simulates the physical demands of <strong>CF</strong> work better than the mCAFT due to its dynamic and<br />
robust nature.<br />
28. Staff Organization. The ideal member to evaluator ratio is 5:1. This ratio should<br />
normally not exceed 15:1. To facilitate the evaluation procedure, BFTA qualified members may<br />
assist the PSP Fitness and Sports Staff with conducting the 20 MSR. They may assist by<br />
ensuring that the members being evaluated follow the specified protocol, and may assist with the<br />
recording of data. Under no circumstances will BFTA’s be permitted to sign off on forms or<br />
prescribe exercise based on the evaluation results. The PSP Fitness and Sports Instructor is<br />
responsible for the evaluation and accuracy of recorded information. Fitness and Sports Directors<br />
and their Fitness Coordinators are responsible for quality control and supervision.<br />
29. Set-up for 20 MSR. Prior to the 20 MSR test, the following set-up (Figure 1) must be<br />
completed:<br />
21
a. measure out a 20-metre distance and place pylons/markers and/or tape at<br />
each end of the 20-metre distance;<br />
b. measure in a distance of 1 metre from each end of the 20-metre course and<br />
place pylons/markers and/or tape at the 1 metre line, and<br />
c. make sure that the sound signals can be heard at both ends of the 20-metre<br />
shuttle run course;<br />
Figure 1 20 MSR set up<br />
▲ ▲ ▲ ▲<br />
1m<br />
▲ ▲<br />
20 meters<br />
▲ ▲<br />
1m<br />
22
30. Information Briefing. An information briefing will be given to all members prior to the<br />
commencement of the evaluation. The briefing should include:<br />
a. short description and demonstration of exercise protocols (full details to be given<br />
prior to each activity);<br />
b. an outline of safety aspects (ex. should personnel wish to leave the testing area<br />
after completing the 20 MSR, ensure that another member accompanies them,<br />
and that their whereabouts is known); and<br />
b. requirements to stop if unusual pains or difficulties are experienced.<br />
31. Warm-Up. Prior to the evaluation, all members should be given an instructed general<br />
warm-up session. Due to the nature of the evaluation, the general warm up should be thorough<br />
and concentrated on the lower extremities. Members should be provided a few minutes to<br />
conduct their own specific warm-up, stretching or pre-evaluation routine.<br />
32. Conducting 20 MSR. Groups of members will perform the test together, shuttling<br />
(running) back and forth across the course. A 20 MSR compact disc and a CD player are used to<br />
provide the proper cadence. The evaluation starts at a walk-jog pace of 8.5 km/hr and increases<br />
0.5 km/hr for each one-minute stage. The maximum length of the test is 20 minutes. However,<br />
on average, most male members will complete 8-10 minutes of shuttling while most female<br />
members will complete 6-8 minutes of shuttling.<br />
33. The following steps should be followed in conducting the 20 MSR:<br />
a. Have the members being evaluated line up on one of the 20-metre lines.<br />
Ensure that there is an adequate distance between members;<br />
b. Provide each member with a numbered pinnie;<br />
c. Record the member’s number beside their name on the data sheet;<br />
d. Explain and demonstrate the testing protocol to the members being evaluated.<br />
Emphasize that turns are executed using a pivot motion and that wide turns are<br />
not acceptable;<br />
e. Ensure to inform members not to leave the gym or evaluation area after<br />
completing the 20 MSR without permission of a staff member (e.g. water,<br />
washroom, etc);<br />
f. At the “The test starts in 30 seconds” warning, advise all members that the<br />
evaluation will begin in 30 seconds;<br />
g. Ensure at every sound signal that all members have reached one of the 20metre<br />
lines;<br />
h. If at any point the member does not reach the 19-metre line, have that member<br />
stop the evaluation immediately and record the last completed stage on the<br />
data sheet;<br />
i. Member reaching the 19 meter line but failing to reach the 20 meter line will<br />
receive a “warning”. The evaluator or their appointed assistant will yell out<br />
“WARNING” followed by the pinnie number of the member, in a voice clear<br />
enough for the member and the evaluator at the other 20-metre line to<br />
understand. Two warnings in a row will result in termination of the test.<br />
Have that member stop the evaluation immediately and record the last<br />
completed stage on the data sheet;<br />
j. It is accepted that members could accumulate a number of warnings provided<br />
that they did not receive two in a row. However, any recognition that a member<br />
is clearly trying to “play the system” by not attempting to reach the 20-metre<br />
line could be grounds for an evaluator to terminate the test for said member;<br />
k. Explain that any members receiving a “WARNING”, having reached the 19metre<br />
line but not the 20-metre line, must turn on the beep and shuttle back<br />
in the other direction. Therefore, it is not required that they touch that 20-metre<br />
23
line, however, they must touch the following 20 meter line. Failure to do so will<br />
result in termination of the test;and<br />
l. PSP/BFTA qualified personnel will accompany the group through the first few<br />
stages of the 20 MSR so that proper pace and coordination can be established;<br />
The tester will not give verbal encouragement during the<br />
performance of the aerobic exercises.<br />
The encouragement may result in member straining beyond<br />
their limits.<br />
34. Terminating a 20 MSR. The 20 MSR is terminated when any of the following occur:<br />
• if a member stops;<br />
• member fails to reach the 19 meter line;<br />
• member fails to reach the 20 meter line twice in a row;<br />
• if a member complains of or experiences dizziness, chest pain, tightness in the<br />
chest, nausea, severe pain or weakness in limbs, mental confusion or any<br />
other severe pain;<br />
• if an individual appears to be staggering, has marked dyspnea<br />
(breathlessness), or cyanosis (blue discoloration of the skin due to lack of<br />
oxygen); and<br />
• if at any time you, the evaluator, becomes concerned with the safety of a<br />
member.<br />
35. Cool-Down. A supervised cool-down should be conducted, concentrating on the lower<br />
extremities.<br />
Calculation of VO2 max. (DND 279, Section D2-3)<br />
36. Upon completion of 20 MSR:<br />
a. Insert last stage completed in Section D1 of DND 279;<br />
b. Determine VO2 max prediction using Tool 7 and insert result in Section D1 of<br />
DND 279; and<br />
c. Insert MPFS for VO2 max in Section D3, using Tool 8.<br />
D1. 20 MSR / CN 20 M<br />
LAST STAGE COMPLETED __________<br />
DERNIER PALIER EXÉCUTÉ<br />
PREDICTED VO2MAX __________ ml/kg/min<br />
VO2MAX PRÉDITE<br />
D3. VO2 MAX ____________<br />
MPFS / NMCP<br />
24
20 MSR REFERENCES<br />
Astrand, P.O. & Rhyming, I. (1954). A Nomogram for calculation of aerobic capacity (physical<br />
fitness) from pulse rate during submaximal work. Journal of Applied Physiology. 7, 218-221.<br />
Cooper, K.H. (1968). A means of assessing maximal oxygen intake. Journal of the American<br />
Medical Association. 203, 135-137.<br />
Fitness and Amateur Sport (1987). Canadian Standardized Test of Fitness (CSTF) Operations<br />
Manual. Third Edition.<br />
Gadoury, C. & Léger, L. (1984). Unpublished Data.<br />
Léger, L. & Gadoury, C. (1989). Validity of the 20 m shuttle run test with 1 min stages to predict<br />
VO 2 max in adults. Canadian Journal of Sport Sciences. 14, 21-26.<br />
Leone, M. & Léger, L. (1983). Unpublished data.<br />
Paliczka, V.J., Nichols, A.K. and Boreham, C.A.G. (1987). A multi-stage shuttle run as a predictor<br />
of running performance and maximal oxygen uptake in adults. British Journal of Sports<br />
Medicine. 21, 163-165.<br />
Stevenson, J.M., Andrew. G.M., Bryant, J.T., Thompson, J.M. Lee, S.W. & Swan, R.D. (1988).<br />
Development of Minimum Physical Fitness Standards for the Canadian Armed Forces: Phase<br />
II. School of Physical and Health Education, Department of Mechanical Engineering,<br />
Queen’s University, Kingston, ON.<br />
25
mCAFT Protocol (DND 279, Section D2)<br />
37. General. The mCAFT is the alternate aerobic fitness evaluation and will be the protocol<br />
for <strong>CF</strong> members who meet the criteria stated at para 6.<br />
38. Evaluation Site. The mCAFT should take place in a separate room from the main<br />
gymnasium, a room measuring at least 3.6m X 6.10m. This room should be fairly private, quiet<br />
and have adequate ventilation and a constant temperature around 20 degrees Celsius. See Tool<br />
9 for evaluation room set up. Shower and change room facilities should be located in close<br />
proximity. If the main gymnasium area has to be utilized, every effort should be made to screen<br />
off a corner to ensure some degree of privacy. In either case, a separate or private area must be<br />
available for debriefing the member at the conclusion of the evaluation.<br />
39. Weight Measurement. Weight is to be measured with a beam scale and recorded to the<br />
nearest 0.1Kg. Ensure the scale is on a flat surface. If it is placed on a rug, use a half-inch board<br />
under the scale. The member must be weighed without footwear and in light clothing. Ensure<br />
the member stands erect and has feet entirely on the scale.<br />
40. mCAFT. The mCAFT is a double step test where members complete one or more<br />
sessions of three minutes of stepping at predetermined speeds based on their age and gender.<br />
Everyone begins the stepping sequence on double 20.3 cm steps. More fit (and younger)<br />
members may complete their appraisal with a single step sequence using the single 40.6<br />
centimetre step by crossing to the other side of the steps apparatus. (Tool 5)<br />
41. The mCAFT is structured so that in most cases the member’s first three-minute stage is<br />
at a cadence intensity of 65 to 70 percent of the average aerobic power expected of a person ten<br />
years older. Instructions and time signals are given on the CD as to when to start and stop<br />
exercising and for the counting of the ten-second measurement of the post-exercise heart rate.<br />
Depending on the exercise heart rate response, the member will either proceed to the next<br />
stepping stage or have the test terminated. To determine exercise heart rate ceilings, refer to<br />
Figure 2. The second stage of three minutes of stepping is at 65 to 70 percent of the average<br />
aerobic power expected for their own age group. Again, if they do not attain or exceed the ceiling<br />
heart rate a further three minutes of stepping is performed at an intensity equivalent to 65 to 70<br />
percent of the average aerobic power for a person ten years younger. Members complete as<br />
many of these progressively more demanding three-minute bouts of exercise as necessary to<br />
equal or exceed the ceiling post-exercise heart rate. The ceiling is set at 85 percent of the<br />
predicted maximum heart rate for their age group. Having members exercise to this level of<br />
intensity helps in determining an accurate aerobic capacity.<br />
26
Figure 2 Ceiling Post-Exercise Heart Rates<br />
Age 10 Sec. Count Monitor Reading<br />
15<br />
16<br />
17<br />
18<br />
19<br />
20<br />
21<br />
22<br />
23<br />
24<br />
25<br />
26<br />
27<br />
28<br />
29<br />
30<br />
31<br />
32<br />
33<br />
34<br />
35<br />
36<br />
37<br />
38<br />
39<br />
40<br />
41<br />
42<br />
29<br />
28<br />
28<br />
28<br />
28<br />
28<br />
28<br />
28<br />
28<br />
28<br />
27<br />
27<br />
27<br />
27<br />
27<br />
27<br />
27<br />
26<br />
26<br />
26<br />
26<br />
26<br />
26<br />
26<br />
25<br />
25<br />
25<br />
25<br />
Ceiling Post-Exercise Heart Rates<br />
174<br />
173<br />
173<br />
172<br />
171<br />
170<br />
169<br />
168<br />
167<br />
167<br />
166<br />
165<br />
164<br />
163<br />
162<br />
162<br />
161<br />
160<br />
159<br />
158<br />
157<br />
156<br />
156<br />
155<br />
154<br />
153<br />
152<br />
151<br />
Age<br />
43<br />
44<br />
45<br />
46<br />
47<br />
48<br />
49<br />
50<br />
51<br />
52<br />
53<br />
54<br />
55<br />
56<br />
10 Sec. Count Monitor Reading<br />
42. Use of HR monitor. It is recommended that you use a valid and reliable heart rate<br />
monitor to determine heart rates during the mCAFT. Before beginning the mCAFT, the heart rate<br />
monitor should be put on according to manufacturer’s recommendations. Ensure that the heart<br />
rate monitor is working properly. If a heart rate monitor is unavailable, heart rate determination<br />
using a stethoscope is permitted. The reading of the heart rate monitor is made immediately<br />
upon completion of the stepping stage and not after the ten-seconds counts, as is the case in the<br />
radial palpation or auscultation.<br />
57<br />
58<br />
59<br />
60<br />
61<br />
62<br />
63<br />
64<br />
65<br />
66<br />
67<br />
68<br />
69<br />
25<br />
25<br />
25<br />
24<br />
24<br />
24<br />
24<br />
24<br />
24<br />
24<br />
23<br />
23<br />
23<br />
23<br />
23<br />
23<br />
23<br />
22<br />
22<br />
22<br />
22<br />
22<br />
22<br />
22<br />
21<br />
21<br />
21<br />
150<br />
150<br />
149<br />
148<br />
147<br />
146<br />
145<br />
145<br />
144<br />
143<br />
142<br />
141<br />
140<br />
139<br />
139<br />
138<br />
137<br />
136<br />
135<br />
134<br />
133<br />
133<br />
132<br />
131<br />
130<br />
129<br />
128<br />
43. Starting Stage. Determine the starting stage of stepping exercise based on age and<br />
gender, using Figure 3.<br />
27
Figure 3 mCAFT starting stage<br />
Age<br />
60-69<br />
50-59<br />
40-49<br />
30-39<br />
20-29<br />
15-19<br />
Starting stage<br />
for Males<br />
1<br />
2<br />
3<br />
3<br />
4<br />
4<br />
Starting stage<br />
for Females<br />
1<br />
1<br />
2<br />
3<br />
3<br />
3<br />
44. Information Briefing. The member should then be informed that the first stepping<br />
exercise is three minutes in duration. He/she will cease to step when the music stops, and<br />
remain motionless. You will administer a heart rate check upon completion of every stage.<br />
Depending on his/her heart rate response, you will inform the member if he/she is to stop or<br />
continue for another stage.<br />
45. mCAFT Conduct of the Stepping Sequence. Demonstrate and have members practice<br />
the stepping sequence, first without the music, and then with it, but not more than twice each<br />
time. Ensure that they place both feet completely on the top step and that the legs are fully<br />
extended and the back upright during this phase of the movement. Member must step up and<br />
down and not run. Also, ensure that proper cadence is maintained. Count and/or step a few<br />
steps with member who is experiencing difficulty. (See Figure 4 for proper stepping cadence)<br />
Figure 4 Correct mCAFT Stepping Cadence (footplants.min -1 )<br />
Stage Stepping cadence<br />
for Males<br />
1<br />
2<br />
3<br />
4<br />
5<br />
6<br />
7<br />
8<br />
66<br />
84<br />
102<br />
114<br />
132<br />
144<br />
118*<br />
132*<br />
Stepping cadence<br />
for Females<br />
66<br />
84<br />
102<br />
114<br />
120<br />
132<br />
144<br />
118*<br />
NOTE: Stages 1-6 for men and stages 1-7 for women are<br />
done using a two-step pattern on the double 20.3 cm steps.<br />
Stages 7 and 8 for men and stage 8 for women use a<br />
single-step pattern on a step 40.6 cm in height.<br />
(You can use the back-or side-of the top step for this)<br />
28
46. Stepping Exercise Sequence<br />
a. Two-Steps<br />
Start:<br />
Stand in front of the first step, feet together. Member can start with either foot. If he starts<br />
with the right foot the stepping is as follows:<br />
(1)“STEP”. Place your right foot up on the first step;<br />
(2) “STEP”. Place your left foot up to the second step;<br />
(3) “UP”. Place your right foot up on the second step, so feet are together.<br />
29
(4) “STEP”. Start down with your left foot to the first step;<br />
(5) “STEP”. Place your right foot on ground level.<br />
(6) “DOWN”. Place your left foot to the ground level, feet are together;<br />
Cadence<br />
STEP-STEP-UP,<br />
STEP-STEP-DOWN; and<br />
UP - 2-3, DOWN - 2-3,<br />
UP - 2-3, DOWN - 2-3.<br />
30
. One-Step<br />
Start:<br />
Stand at the back or side of the top step with feet together.<br />
(1) “STEP”. Place your right foot on the step;<br />
(2) “UP”. Place your left foot on the step so feet are together.<br />
(3) “STEP”. Place your right foot on ground level.<br />
31
(4) “DOWN”. Place your left foot down on ground level so feet are together.<br />
Cadence<br />
STEP UP!<br />
STEP DOWN!<br />
UP-2 DOWN-2!<br />
UP-2 DOWN-2!<br />
32
47. Post-exercise Heart Rate. Start the CD player and have the member perform the first<br />
stage of the test. When the music stops have the member remain standing and motionless.<br />
Determine the post-exercise heart rate with the stethoscope, heart rate monitor or radial artery.<br />
The carotid artery will not be used.<br />
48. When determining heart rate manually, start counting the pulse at the termination of the<br />
command word “COUNT” and continue counting until the first sound of the command word<br />
“STOP”. The first beat is counted as one. Do not count a heartbeat, which occurs during the<br />
command word “COUNT”. In such cases, the next heartbeat is counted as one. If you are using<br />
a heart rate monitor, get the heart rate reading immediately upon completion of the stage.<br />
49. DO NOT stop the CD during the test. Pulse counting pauses have been recorded on the<br />
CD. It is imperative that the CD continues operating for the duration of the test. Pulse counting<br />
and determination if the member will continue to the next stepping stage must be accomplished<br />
during the timed interval BETWEEN the musical stepping tempos.<br />
Count the first beat as “one” If the heart rate is equal to or exceeds the ceiling<br />
Post Exercise Heart Rates: stop the test.<br />
50. Determining an accurate post-exercise heart rate is the critical measurement for deciding<br />
if the member should continue to another stage and to predict maximum oxygen consumption<br />
(VO2 max). Quickly determine if the member is to continue. If the heart rate is equal to or exceeds<br />
the ceiling Post Exercise Heart Rates (10 second count) stop the test (Figure 2).<br />
51. Completing a Second or Third Stage. If the member’s heart rate is below the “Ceiling<br />
Post Exercise Heart Rate” shown in Figure 2 and there are no contraindications, have the<br />
member complete a second stepping stage. Repeat the same timing and counting procedure as<br />
for Stage One. Members do as many sessions as necessary to raise the heart rate to the ceiling<br />
shown in Figure 2.<br />
52. Discontinuation of the Test. The PSP Fitness and Sports Staff will discontinue the step<br />
test if the member begins to stagger, complains of dizziness, extreme leg pain, nausea, chest<br />
pain, or shows facial pallor. Have the member lie down; check heart rate and blood pressure.<br />
Request assistance from a nurse or physician if the member does not seem to recuperate after a<br />
few minutes. If necessary, have someone call an ambulance. Members need to be advised in<br />
the pre-briefing that they may stop on their own if experiencing discomfort but that where they<br />
stop will determine their result.<br />
NOTE: Cadence maintenance is essential for accurate determination of VO2 max.<br />
53. If it becomes obvious that the member is unable to maintain the proper cadence after the<br />
first minute of stepping; step with the member. If the difficulty in stepping is related to some<br />
physiological function, discontinue the test. Refer the member to the Medical Officer.<br />
54. Cardiorespiratory Test Recovery. After member completes his/her last session of<br />
exercise determined by the post-exercise heart rate, have him/her walk around slowly for two<br />
minutes and then sit down. Once seated, if they appear fatigued or light-headed, elevate the legs<br />
on the ergometer steps. If light-headedness persists, have them lie down and rest their legs<br />
(elevated) on the steps. Record values in section D2 of DND 279.<br />
55. Measure and record the post-exercise systolic and diastolic blood pressure reading:<br />
a. Between 2:00 and 2:30 minute; and<br />
b. Between 3:30 and 4:00 minutes.<br />
33
Measure and record post-exercise heart rate:<br />
a. Between 4:00 and 4:30 minutes.<br />
56. The post-exercise measures are taken after the last session is completed to ensure that<br />
heart rate and blood pressure drop below the resting ceilings levels before members continue<br />
with fitness evaluation. Thus heart rate must be less than 100 bpm, systolic blood pressure less<br />
than 140 mm Hg and diastolic blood pressure less than 90 mm Hg. Record values on DND 279<br />
Section D2.<br />
NOTES:<br />
(1) If HR/BP values are above the pre-exercise criteria wait approximately five<br />
minutes and take readings again. If the values are still above the criteria, the test<br />
will not continue. Members must be sent to the MO with a DND 582.<br />
(2) Member HR and/or BP must be below the criteria before you permit him/her to<br />
leave the test area.<br />
57. Cool-Down. Have the members walk around for two minutes, and then they can sit<br />
down. It is important that personnel do not leave the testing area after completing the mCAFT.<br />
Should personnel wish to have a drink of water, ensure that they are accompanied, and that their<br />
whereabouts is known.<br />
58. mCAFT VO2 max Calculation. The calculation of VO2 max for the mCAFT must be<br />
done prior to debrief. The calculation of VO2 max shall be done as follows:<br />
a. Confirm the final stepping stage then determine the O2 cost for this level of exertion<br />
using Figure 5 below;<br />
Figure 5 O2 Cost in (ml-kg -1. min -1 ) for Different Stages of the mCAFT<br />
Stage<br />
1<br />
2<br />
3<br />
4<br />
5<br />
6<br />
7<br />
8<br />
D2. POST-EXERCISE VALUES<br />
BP 2:00 – 2:30 SYS_______ DIAS ______mm Hg<br />
BP 3:30 – 4:00 SYS_______ DIAS ______ mm Hg<br />
HR 4: 00 – 4: 30 _________ BPM<br />
Males O2 Cost<br />
15.9<br />
18.0<br />
22.0<br />
24.5<br />
29.5<br />
33.6<br />
36.2<br />
40.1<br />
Females O2 Cost<br />
15.9<br />
18.0<br />
22.0<br />
24.5<br />
26.3<br />
29.5<br />
33.6<br />
36.2<br />
34
. Confirm member’s body mass (weight) in kg and age in years as recorded in block A<br />
& D2 respectively;<br />
c. Insert these three variables (O2 cost, body mass, and age) into the VO2 max formula<br />
in block D2;<br />
d. Record the VO2 max score.<br />
NOTE: final value may be rounded off to the nearest decimal<br />
ex. 34.34 = 34.3<br />
ex. 34.57 = 34.6<br />
ex. 34.98 = 35.0<br />
ex. 35.05 = 35.1<br />
e. Insert MPFS for VO2 max in Section D3, using Tool 8.<br />
D2. CARDIORESPIRATORY FITNESS (mCAFT)<br />
Last stage completed __________<br />
O2 Cost __________<br />
Weight __________ kg<br />
Age __________ years<br />
Predicted VO2 max<br />
17.2 + (1.29 X O2 cost) – (0.09 X wt in kg) – (0.18 X age in years)<br />
17,2 + (1,29 X ______) – (0,09 x ______) – (0,18 x __________)<br />
17.2 + (____________) – (___________) – (______________)_)<br />
Predicted VO2 max = _____________ ml/kg/min<br />
D3. VO2 MAX ____________<br />
MPFS / NMCP<br />
35
Muscular Strength and Endurance (DND 279 Section E, F1-2)<br />
Muscular Strength (DND 279 Section E)<br />
Hand Grip Protocol<br />
59. Once the aerobic component has been completed, the muscular strength test is carried<br />
out. The handgrip measurement is an indicator of overall muscular strength. The following<br />
procedure will be used for all members:<br />
a. Have the member grasp the dynamometer in the appropriate hand. The grip is<br />
taken between the fingers and the palm, at the base of the thumb. Adjust the<br />
grip of the dynamometer so the second joint of the fingers should fit snuggly<br />
under the handle and take the weight of the instrument. Lock the grip in place;<br />
b. The dynamometer is held in line with the forearm at the level of the thigh, away<br />
from the body (at no more then a 45 degree angle), and then squeezed<br />
vigorously so as to exert maximum force. Have the member exhale while<br />
squeezing (to avoid build up of intrathoracic pressure);<br />
c. During the test neither the hand nor the dynamometer should be allowed to<br />
touch the body or any other object. Measure both hands alternately allowing two<br />
trials per hand. Record scores for each hand to the nearest kilogram in Section<br />
E of DND 279;and<br />
d. Record the best score for each hand under score. Then, add the best score for<br />
each hand and record as a single score, to the nearest “0.1kg” under “total”.<br />
Insert MPFS score in space marked MPFS.<br />
36
Muscular Endurance (DND 279 Section F1, F2)<br />
Push-ups Protocol<br />
60. The following procedures will be used for push-ups:<br />
a. Start Position. In the start position the member lies flat on his/her stomach, legs<br />
and feet together. Hands pointing forward are positioned underneath the<br />
shoulders. To establish an acceptable hand position the evaluator may stand<br />
directly over the member being tested, if the evaluator can see the entire<br />
hand(s), then the position of the hands is too wide. Conversely, if the hands are<br />
under the chest and the evaluator cannot see any portion of the hand(s) then the<br />
position is too narrow. Elbows are comfortably back along the sides.<br />
b. Movement/Extension Phase. Using the toes as the pivotal point, the member<br />
pushes up from the floor/mat (if using a mat use only a very thin mat or a very<br />
firm mat so as not to effect the integrity of the push-up) by straightening the arms<br />
to full extension. During this extension movement the elbows may flare out to the<br />
side as long as the hands remain in position pointing forward (it is not required<br />
that the member maintain elbows close to the sides during the movement phase,<br />
thus performing more of a triceps push-up). The body must be kept in a straight<br />
line; including the head that should not normally be cocked to look forward as<br />
such action is contraindicated. The member descends to the down position.<br />
c. Down Position. The down position differs from the start position in that the<br />
member does not return to lying on their stomach. During the execution of their<br />
push-ups the member uses their muscular endurance to keep their body<br />
suspended off the floor/mat throughout the evaluation. The proper down position<br />
has the back of the upper arms (triceps area) parallel to the floor/mat. The chin,<br />
chest area, stomach, thighs, or knees should not touch the floor/mat in the down<br />
position. However, incidental contact of any body part should not be used as a<br />
reason to terminate the test, or not count push-ups, unless the member through<br />
such contact is gaining clear advantage. Once the member has attained the<br />
down phase they continue with the next push-up (extension phase).<br />
NOTE: If the member requires assistance in determining the correct down<br />
position, the evaluator may hold an object (such as a ruler) in the air under the<br />
member’s shoulder at the proper height of the down position. Each time the<br />
member descends to the down position he/she should touch the object. Using<br />
the hand in these instances is not recommended.<br />
d. Counting. Push-ups are to be performed continuously and without a time limit.<br />
Push-ups that do not conform to the described protocol will not be counted. The<br />
test shall be discontinued as soon as the member is seen to strain forcibly to<br />
complete a push-up or is unable to maintain proper push-up technique. In many<br />
cases, lack of compliance with protocol (i.e. arching back on a push-up, not going<br />
down far enough, moving hands farther apart) can be corrected verbally and<br />
simply results in push-ups that do not count. Such situations should not result in<br />
termination of the test unless it is evident that advantage is being gained. Count<br />
the initial movement up as one and then count each subsequent repetition to full<br />
extension. Record that total in section F1 of the DND 279 form. The MPFS for<br />
this protocol are available in Tool 8. Record the MPFS score in Section F1, DND<br />
279.<br />
37
Sit-ups Protocol<br />
61. The following procedure will be used for sit-ups:<br />
a. Start Position. The member lies in a supine position, knees bent at a right angle<br />
(90 degrees), and feet about 30cm apart. Hold, or have someone else hold, the<br />
ankles of the member and ensure that the heels are in constant contact with the<br />
mat. The hands are placed beside the head and must be maintained in this<br />
position for the duration of the test.<br />
b. Movement/Sit-up Phase. When ready, give the command begin. The member<br />
is required to sit-up, initially keeping the lower back flat against the ground and<br />
“curling” up to touch the knees with the elbows, and then lower themselves back<br />
to the start position. The key to determining that the member has returned to<br />
the start position is that the shoulder blades come in contact with the mat<br />
between each repetition.<br />
c. Counting. The initial touch of the elbows to the knees counts as one. Each<br />
subsequent touch of the knees, when the sit-up has been performed properly,<br />
counts as another repetition. The member will perform as many repetitions as<br />
possible within one minute. The member may pause whenever necessary.<br />
Improperly performed sit-ups (i.e. did not return to starting position, lifted buttocks<br />
to gain momentum), will not be counted but are not a reason to discontinue the<br />
test. The evaluator can make verbal corrections. The test shall be discontinued<br />
as soon as the member is seen to strain forcibly to complete a sit-up. Record the<br />
number of sit-ups completed in one minute, or the number completed when the<br />
test was discontinued, in section F2 of the DND 279 form. The MPFS for this<br />
protocol are available in Tool 8. Record the MPFS score in Section F2 of the<br />
DND 279.<br />
39
62. <strong>CF</strong>PSA Position on Curl-ups. The <strong>CF</strong> utilizes the full sit-up as part of its evaluation<br />
protocols because it was the full sit-up that was utilized to determine the predictive standard of<br />
the MPFS when it was established. The Canadian Society of Exercise Physiology’s preference to<br />
utilize partial curl-ups will not be used for <strong>CF</strong> evaluations unless future validation studies for<br />
MPFS occur utilizing the partial curl-up. Nevertheless, the utilization of the partial curl-up is highly<br />
recommended as a safe and effective training tool to prepare members for their full sit-up testing.<br />
Safety<br />
63. Member is to exhale when pushing or sitting up so as to minimize Valsalva Maneuvers<br />
(a forced expiration against a closed glottis, i.e. performing a strain while breath holding). For<br />
standardization and safety, the PSP Fitness and Sports Instructor will not give verbal<br />
encouragement during the performance of the above muscular exercises. The encouragement<br />
may result in a member straining to try to get an extra repetition.<br />
The tester will not give verbal encouragement during the<br />
performance of the muscular exercises.<br />
The encouragement may result in a member straining<br />
beyond their limits.<br />
40
PART IV – FITNESS SUMMARY<br />
Section G – Fitness Results<br />
64. Results are determined as follows:<br />
a. Aerobic Fitness. A yes is indicated if the member met the MPFS standard for<br />
cardiorespiratory fitness. A no is indicated if the member did not meet the<br />
standard as indicated at section D3 of the DND 279 form.<br />
b. Hand Grip (HG). A yes is indicated if the member met the MPFS standard for<br />
muscular strength (hand grip). A no is indicated if the member did not meet the<br />
standard, as indicated in section E of the DND 279 form.<br />
c. Push-ups (P-U). A yes is indicated if the member met the MPFS standard<br />
for muscular endurance (push-ups). A no is indicated if the member did not<br />
meet the standard, as indicated in section F1 of the DND 279 form.<br />
d. Sit-ups (S-U). A yes is indicated if the member met the MPFS standard for<br />
muscular endurance (sit-ups). A no is indicated if the member did not meet the<br />
standard, as indicated in section F2 of the DND 279 form.<br />
e. Met MPFS (yes/no). A yes is indicated if the member attained a score equal to<br />
or greater than the MPFS in all physical fitness components: section D (VO2 max<br />
– 20 MSR or mCAFT), section E (muscular strength - hand grip), and section F<br />
(muscular endurance – both push-ups and sit-ups). A no is indicated if one or<br />
more scores in Section D, E and F are below the MPFS.<br />
f. Physical Fitness Development Training for MPFS. A yes is indicated in<br />
Section G6 if the member has not met MPFS, and must be registered for the<br />
fitness development program. A no is indicated if member met the MPFS.<br />
g. Supervision for Fitness Development Program. The guidelines for the<br />
assignment of a member to a training program which involves direct supervision<br />
or self-supervised, are as follows (Section G7, DND 279):<br />
(1) Direct Supervision. Place a check mark after DIRECT if the member<br />
fails to meet the standard for any of the fitness evaluation items (V02<br />
Max, HG, P-U, S-U). The frequency of fitness development training shall<br />
be no less than three times per week, for a minimum of twelve weeks.<br />
However, the Fitness and Sports Director or his/her delegated<br />
representative can make exceptions to this guideline where it is clear<br />
that the member is ready to pass his/her evaluation. Direct supervision<br />
implies direct monitoring/reporting of a member’s exercise program by a<br />
certified PSP Fitness and Sports Instructor. Often this will occur through<br />
specialized classes led by the PSP Fitness and Sports Instructors. At<br />
Bases or locations where this is not possible, Commanding Officers<br />
should seek direct supervision through local civilian professional<br />
resources or through military personnel with proven fitness credentials,<br />
(e.g. Kinesiology/physical education degree holder, Certified Fitness<br />
Consultant - <strong>CF</strong>C, Advance Fitness Training Assistant- AFTA, etc.) Retest<br />
procedures must follow all the guidelines indicated in this manual.<br />
(2) Self-supervised. A check mark shall be placed after SELF if the<br />
member meets or exceeds all standards. In these cases the member is<br />
responsible for keeping up their own fitness in accordance with the<br />
41
coordinated programs issued on the DND 279 form, when not otherwise<br />
involved in unit controlled military fitness programs. <strong>CF</strong> members may<br />
always converse with PSP Fitness and Sports Instructors about all<br />
aspects of their assigned programs.<br />
h. Medically Excused. Members who have a valid medical excusal from some<br />
components of the MPFS are still subject to completing the other components of<br />
the evaluation. The PSP Fitness and Sports Instructor must check in Section G<br />
and Section J1-Comments: “Medically excused for PER purposes.”<br />
i. Next evaluation. PSP Fitness and Sports Instructor will indicate in Section G8<br />
and J1, DND 279 the Fiscal Year appropriate for their next annual evaluation.<br />
Examples.<br />
(1) Member has achieved MPFS FY 04/05. Next evaluation FY 05/06.<br />
(2) Member achieved incentive program FY 04/05. Exempt evaluation FY<br />
05/06. Next evaluation FY 06/07.<br />
(3) Member did not meet <strong>CF</strong> MPFS. Remedial training for a minimum of 3<br />
months. Indicate month of re-evaluation.<br />
NOTE: Fiscal Year calendar (April 1 st to March 31 st ) is utilized to determine<br />
evaluation period.<br />
j. Members failing to achieve <strong>CF</strong> MPFS will be advised by the chain of command if<br />
administrative procedures will apply in accordance with <strong>CF</strong>AO 50-1.<br />
Protocol when dealing with members 56-60 years old is to<br />
complete the <strong>CF</strong> <strong>EXPRES</strong> evaluation, mark a line through Section<br />
G of DND 279 and write “NO MPFS” on the line. In Section J1<br />
check, “There are no MPFS for <strong>CF</strong> members 56-60 years of age.”<br />
Use the protocol percentiles at Tool 15 of this chapter to<br />
determine percentile and then use the guidelines for prescription<br />
start levels for Section H of the DND 279.<br />
Section H – Exercise Prescription<br />
65. See Chapter 4 for exercise prescription.<br />
Section J – Other<br />
66. Section J1. The PSP Fitness and Sport Instructor must record recommendations<br />
regarding the member to the Commanding Officer.<br />
COMMENTS TO BE INSERTED IN SECTION J1, DND 279:<br />
� met <strong>CF</strong> MPFS FY___/___<br />
� met incentive program FY ___/___, exempted FY ___/___<br />
� did not meet <strong>CF</strong> MPFS FY ___/___, next evaluation month ____<br />
� medically excused for PER purposes FY ___/___<br />
� no MPFS for <strong>CF</strong> members 56-60 years of age<br />
� next evaluation FY ___/___<br />
42
67. Section J2. PSP Fitness and Sports Instructor signature is required in J2. PSP Fitness<br />
and Sports Directors or PSP Fitness Coordinators are not required to sign the DND 279 unless<br />
they conducted the actual evaluation. However, effective quality control of testing procedures<br />
and an effective monitoring system following each failure are required in order to achieve the<br />
delivery of the overall <strong>CF</strong> <strong>EXPRES</strong> program.<br />
Section K – Certification of Understanding<br />
68. The member acknowledges the prescription and recommendation to maintain a <strong>CF</strong><br />
<strong>EXPRES</strong> record book and signs his/her approval. In cases of refusal to sign, the evaluator may<br />
note in section K “member refused to sign” then distributes the required copies.<br />
Section M – Program Approval<br />
69. UPR copy (Copy 2) must be sent to member’s unit and signed by the Commanding<br />
Officer. Copy 2 to be inserted into member’s file.<br />
DND 279 <strong>CF</strong> <strong>EXPRES</strong> Form<br />
70. The institution of the Privacy Act has called for a reduction in the amount of Protected B<br />
material that is circulated even if following Protected B requirements. Completed DND 279 forms<br />
will be distributed in accordance with the following procedures:<br />
a. Copy 1 to Base Surgeon;<br />
b. Copy 2 for placement on member’s UPR (Pers files);<br />
c. Copy 3 to PSP Fitness and Sports Section (Physical Fitness Envelope -<br />
DND1117); and<br />
d. Copy 4 to member.<br />
NOTES:<br />
(1) Copy 2 must be approved and signed by the CO. It is not necessary for Copy 1,<br />
3 and 4.<br />
(2) If the member’s CO were to find fault with the initial prescription, the member<br />
would receive a corrected or updated copy if changes were applied to the DND<br />
279 form.<br />
3) Dependent on local procedures the UPR copy could be kept at the local fitness<br />
and sports center/gym if it was recognized as an official satellite site of the UPR<br />
in accordance with the Privacy Act.<br />
43
CHAPTER 4<br />
EXERCISE PRESCRIPTION<br />
General<br />
1. Measurement of physical fitness provides data that is helpful in the development of<br />
exercise prescriptions. Physical fitness evaluations permit the collection of baseline data that<br />
allows participants to follow their progress. A fundamental goal of exercise programs is to<br />
promote physical fitness. The underlying concept of performance related fitness is that better<br />
status in each of the constituent fitness components is associated with better performance or<br />
optimal work performance. In the <strong>CF</strong> <strong>EXPRES</strong> Program, exercise prescription information<br />
provides the building blocks of performance related fitness and overall health and wellness.<br />
Supervision of Exercise Programs<br />
2. The guidelines for the assignment of a member to a training program are listed in Part IV<br />
– Chap 3 of this manual. Members who failed any of the test items will be subject to direct<br />
supervision. Members who meet or exceed the Minimum Physical Fitness Standard will be selfsupervised.<br />
Exercise Prescription<br />
3. The exercise prescription information shall contain the following:<br />
Warm-up<br />
a. a warm-up and cool-down which includes a flexibility/stretching program;<br />
b. an aerobic program to include recommended quantity and quality of activity; and<br />
c. a muscular strength and endurance program to include recommended quantity<br />
and quality of activity.<br />
4. A series of warm-up exercises is appropriate prior to commencing physical fitness<br />
training. A proper warm-up will exercise all the major muscle groups of the body, increase body<br />
temperature, raise heart rate and respiration rates, and generally prepare the body for the<br />
physical fitness activities that are to follow. The warm-up should be a gradual process, and<br />
approximately 10 minutes in length. To increase the blood circulation, the member should begin<br />
with some easy jogging, brisk walking or other activities conducted in an easy manner. Then a<br />
series of dynamic and static flexibility exercises should be performed.<br />
5. Members pursuing a flexibility/stretching routine should be encouraged to:<br />
a. stretch slowly and smoothly without bouncing;<br />
b. use gentle, stretch-and-hold, or continuous movement, whichever is right for the<br />
exercise;<br />
c. avoid stretching injured muscles;<br />
d. avoid pain and avoid holding their breath during the stretch;<br />
e. hold each stretching exercise repetition for a minimum of 15 seconds;<br />
f. strive for a relaxed feeling; and<br />
g. keep warm while stretching.<br />
6. Some specific warm up exercises which may be prescribed are outlined below, however,<br />
others may be prescribed:<br />
44
Cool-down<br />
a. Arm circles: full, slow sweeping circles using both arms. Frontwards and then<br />
backwards;<br />
b. Side stretch: Reach one arm overhead and the other down by the side of the<br />
leg. Repeat, alternating from side to side;<br />
c. Cat-back: on all fours, arch, tucking chin to chest and exhaling. Return to flatback<br />
position. Don’t sag;<br />
d. Pelvic tilt: on your back, knees bent, feet flat, on floor. Tighten abdominal and<br />
buttocks and press your lower back firmly against the floor;<br />
e. Sit-and-reach: one leg straight, the other bent with sole of the foot near knee of<br />
straight leg. Reach out along the straight leg;<br />
f. Knee crossovers: seated, legs in front, knees bent, feet flat on the floor. Roll<br />
legs to one side toward the floor. Look over the other shoulder;<br />
g. Thigh stretch: bend one knee, grasp ankle behind, and pull foot gently toward<br />
seat. Repeat alternately with other leg. Don’t arch your back;<br />
h. Lunge: shift weight forward and down over bent front leg, with your rear leg as<br />
straight as possible and its heel off the floor;and<br />
i. Calf stretch: one foot in front of the other and feet pointing straight ahead, bend<br />
both legs (squatting) to stretch the soleus muscle in the rear leg. Repeat with<br />
legs further apart and back leg straight to stretch the calf muscle in the rear leg.<br />
7. Upon completion of physical fitness training, cool-downs assist the various body systems<br />
to return to their homeostatic states in a safe, gradual fashion. Following exercise, body<br />
temperature should be permitted to gradually return to normal. This process can be assisted by<br />
conducting an active recovery period followed by stretching exercises.<br />
8. The active recovery period will prevent blood pooling; and stretching exercises will not<br />
only improve flexibility, but also assist in reducing the degree of muscle soreness after exercise.<br />
Approximately 10 minutes of cool down activities is important at the end of the workout.<br />
Aerobic Fitness Program<br />
9. Aerobic fitness program will be given to each <strong>CF</strong> member. The aerobic fitness program<br />
shall include the recommended quantity and quality of activity to improve and/or maintain aerobic<br />
fitness.<br />
10. The following general guidelines for the prescription of aerobic exercise shall be utilized<br />
based on the FITT Principle:<br />
a. Frequency: 3-5 times per week. The frequency prescribed will depend on the<br />
member’s current level of activity as well as his/her performance on the <strong>CF</strong><br />
<strong>EXPRES</strong> Test.<br />
b. Intensity: Target heart rate zone (THRZ) for exercise prescription should be<br />
between 60-90% of predicted maximum heart rate. The exercise intensity<br />
prescribed will depend upon the member’s performance on the <strong>CF</strong> <strong>EXPRES</strong><br />
Test, which has been determined to be significantly correlated to their maximal<br />
aerobic capacity. (Maximum HR = 220 – age)<br />
c. Time: Normally 20 – 60 minutes of continuous activity. The time of exercise<br />
sessions will be based on the member’s current level of activity and performance<br />
on the <strong>CF</strong> <strong>EXPRES</strong> Test.<br />
45
d. Type: Activities that use large muscles groups and can be done in a continual<br />
and rhythmic manner. The type of aerobic activity prescribed should be based<br />
upon the activity preference of the member.<br />
11. In addition to the above general guidelines, for the <strong>CF</strong> member who does not meet or<br />
who barely meets the <strong>CF</strong> MPFS, the starting exercise intensity should probably be within the<br />
range of 60-75% of age-predicted maximum heart rate. For the <strong>CF</strong> members achieving the <strong>CF</strong><br />
Incentive program, the exercise intensity should probably be within the range of 75-90% of agepredicted<br />
maximum heart rate. In most cases varying exercise intensity anywhere within the 60-<br />
90% of age-predicted max heart rate can be an effective training tool. The evaluator must keep in<br />
mind that along with intensity, the frequency, time and type of activity must be considered for<br />
aerobic exercise prescription.<br />
12. It must be emphasized that these are general guidelines only. It is the responsibility of<br />
evaluators to assess the starting exercise intensity, frequency, time and type of exercise. Relying<br />
on their professional qualifications and experience, evaluators shall prescribe exercise based<br />
upon the above criteria as well as:<br />
a. their interaction with the member:<br />
b. the current physical activity/training level of the member; and<br />
c. any additional information which is gathered during the evaluation.<br />
13. <strong>CF</strong> <strong>EXPRES</strong> Principles. The original <strong>CF</strong> <strong>EXPRES</strong> Guides considered the FITT<br />
principle, as must all prescriptions of safe reliable exercise. The additional information provided<br />
below about progression and phases was also considered in the booklets. This information also<br />
provides good tips for the production of fitness development programs and other aerobic and<br />
muscular strength and endurance programs that may on occasion be prescribed by PSP Fitness<br />
and Sports Instructors.<br />
14. In concurrence with the guidelines, the following <strong>CF</strong> <strong>EXPRES</strong> (English) Programme<br />
Guides (series A-PD-050-062/PT-) may be utilized:<br />
a. Personal training record – 007;<br />
b. <strong>CF</strong> <strong>EXPRES</strong> Info Booklet;<br />
c. Walking – 012;<br />
d. Swimming – 014;<br />
e. Stationary cycle – 016;<br />
f. Rope skipping – 018;<br />
g. Cycling – 020;<br />
h. Jogging – 022;<br />
i. Cross-country skiing – 024;<br />
j. Skating – 026; and<br />
k. Snowshoeing – 028.<br />
15. <strong>CF</strong> <strong>EXPRES</strong> Programme Guides. If using the guides, each exercise program in the<br />
<strong>EXPRES</strong> Programme Guides comprises levels 1 to 3. Each level provides 13 weeks of fitness<br />
training. After completion of the <strong>CF</strong> <strong>EXPRES</strong> evaluation, an individual’s results will be calculated<br />
and percentiles will be assigned to each performance in accordance with the charts found in<br />
Tools 10-16 of this manual. When prescribing the <strong>EXPRES</strong> Programme Guides the assigned<br />
percentile will then determine the level of exercise and the starting week at which the member<br />
should start his/her exercise training. This would only require adjustment under special<br />
circumstances (e.g. member’s prescriptions should be adjusted to starting at a less advanced<br />
level if they are at the beginner level in a requisite skill such as snowshoeing or swimming).<br />
16. Additional Aerobic Activities. The <strong>EXPRES</strong> Programme Guides include those<br />
exercises originally approved as part of the <strong>CF</strong> <strong>EXPRES</strong> training program; therefore they are<br />
46
easily recognized as justifiable prescription exercises for the purposes of ensuring safe reliable<br />
training programs. This is not to suggest that one’s physical training be necessarily limited to this<br />
slate of activities. Other safe reliable fitness activities such as the rowing machines, step<br />
machines, elliptical etc. found in our <strong>CF</strong> Fitness Centers throughout the country also provide safe<br />
reliable training provided members are fully familiar with their use and they respect the principals<br />
of warm-up, heart rate target zones and cool down. If in doubt members may check with PSP<br />
Fitness and Sports Instructors before commencing a program on these machines.<br />
Heart Rate Monitoring<br />
17. <strong>CF</strong> members should be encouraged to monitor their heart rate prior to, during, and after<br />
their physical fitness training sessions. Monitoring heart rate prior to the exercise session will<br />
provide the member with a resting heart rate value, which may be used as a baseline for<br />
measuring progress. Resting heart rate values should decrease as the member becomes more<br />
aerobically fit. <strong>CF</strong> members should be encouraged to monitor their heart rate during the exercise<br />
session to ensure that they are working within their target heart rate zone as prescribed. This will<br />
ensure maximum benefits are obtained from the exercise session. Post-exercise heart rates<br />
should be taken to ensure that recovery from the exercise session is occurring.<br />
18. Heart rate may be monitored by a number of methods:<br />
a. Heart rate monitor; and<br />
b. Radial artery;<br />
19. <strong>CF</strong> members must be informed that their target heart rate zone is based on average<br />
heart rates for persons of similar age, and that their own maximum heart rate could be below or<br />
above the average. Therefore, they may have to adjust their level of activity so that they are<br />
comfortable.<br />
20. The “Borg Scale” (Tool 17) is another method of monitoring exercise intensity. The scale<br />
uses a numbering system with descriptions of perceived effort to assess exercise intensity. All<br />
PSP Fitness and Sports Instructors should be familiar with the Borg Scale and its application.<br />
21. The “Talk Test”, although not as scientific as heart rate monitoring or the Borg Scale, is<br />
useful. The principle of “Talk Test” is that a member should be able to carry on a conversation<br />
during exercise, and if they cannot, then the intensity is too high.<br />
Muscular Strength and Endurance<br />
22. Muscular strength and endurance program information shall be given to each <strong>CF</strong><br />
member. The programs will include the recommended quality and quantity to improve and<br />
maintain muscular strength and endurance. The FITT principle shall be used, detailing specific<br />
exercises as well as the number of sets and repetitions to be completed.<br />
23. In addition to developing a personalized muscular strength and endurance program for<br />
<strong>CF</strong> members, the following <strong>CF</strong> <strong>EXPRES</strong> (English) Programs Guides (Series A-PD-050-062/PT-)<br />
may be utilized:<br />
a. Muscular Strength and Endurance – 010; and<br />
b. Nautilus – 030.<br />
24. Numerous variations in weight training equipment have occurred since the publication of<br />
the <strong>CF</strong> <strong>EXPRES</strong> Guides. PSP Fitness and Sports Instructors should aid members with the<br />
application of the Guide and current information to the equipment available.<br />
47
Rate of Progression- All Fitness Programs<br />
25. Progression rates depend on many factors such as the member’s initial functional<br />
capacity, health status, age and needs or goals. Members who are in poor condition may<br />
experience relatively quick improvements (in 6 to 12 weeks) for some fitness parameters but as<br />
their physical condition improves, the increment or size of improvement will become smaller.<br />
The PSP Fitness and Sports Instructor must therefore impress upon the member to think in terms<br />
of a long-term concept. Words of encouragement are always useful as are methods of selfdiscovery<br />
and self-monitoring by the members (e.g. Resting HR will decrease overtime, weight<br />
may decrease or be redistributed, muscles will tone up, member should feel better etc.)<br />
26. It is useful to consider there would normally be different stages of progression: initial,<br />
improvements, and maintenance.<br />
27. Initial Phase. Usually four to six weeks (see note below) is important, especially for<br />
personnel who have not been exercising in the recent past. The objective is to make the<br />
preliminary physiological adaptations with a minimum of discomfort (e.g. muscle soreness, injury,<br />
etc) and discouragement of the member. Two or three extra, independent static stretching<br />
sessions could be applied daily to reduce muscle soreness.<br />
NOTES:<br />
(1) Some sedentary members may not be able to maintain 20 minutes of<br />
conditioning. It is recommended to inform the member that conditioning can be<br />
split into several daily segments without any great loss in its effectiveness.<br />
The member should not experience undue fatigue an hour after the exercise<br />
session is completed. If it does occur, the combination of intensity and duration<br />
was likely too high, assuming the member was not exercising in extreme heat,<br />
unusually hilly terrain etc. Confirm that the member’s HR target zone was not<br />
exceeded. Then reduce duration.<br />
The first two weeks of workouts for a sedentary, asymptomatic person who is<br />
reasonably fit should be of a moderate duration (approximately 20 minutes) and<br />
intensity (60 to 70 percent). If there are no complications, the duration may be<br />
increased as discussed under the principle of progression.<br />
(2) This is a guide. Two weeks is a minimum for non-exercising, asymptomatic<br />
members. Six to ten weeks may be appropriate for asymptomatic members<br />
while an initial phase will not likely be required for a fit person who is presently on<br />
an exercise program.<br />
28. Improvement Phase. During this phase, intensity level is nearer to the top end of the<br />
60-90 percent heart rate target zone. The duration of the activity is increased every two or three<br />
weeks. Symptom limited participants are to use discontinuous aerobic exercise and progress<br />
toward continuous aerobic exercise. Age is a factor when increasing the duration phase since<br />
adaptation to conditioning usually takes longer as one gets older (i.e. add an additional week of<br />
training for each decade in life after age 30).<br />
29. Maintenance Phase. It could take approximately six months of regular, progressive<br />
training to get to the point where the member will be at an all-round fitness level, which is<br />
acceptable for the military requirements. Before beginning this maintenance phase, it may be a<br />
good time for the member to re-examine goals and objectives.<br />
30. The maintenance program could be just to continue the same workout schedule or it<br />
could branch out to include a variety of activities. However, for military purposes, the <strong>CF</strong> must<br />
always be able to maintain control over what is prescribed. In this regard, the value of the activity<br />
must be clearly demonstrable and must be quantifiable in terms of the principles of the <strong>CF</strong><br />
<strong>EXPRES</strong> Program.<br />
48
Prescription Materials<br />
31. All <strong>CF</strong> <strong>EXPRES</strong> materials are available as resource materials. In addition, Canadian<br />
Physical Activity, Fitness and Lifestyle Approach (CPAFLA) resource materials may be utilized.<br />
32. The following tools found in the CPAFLA manual, although not compulsory to use, may<br />
assist you in developing an action plan and exercise prescription, particularly for those <strong>CF</strong><br />
members exhibiting borderline or failing fitness results.<br />
a. Healthy Physical Activity Participation Questionnaire;<br />
b. Stages of Change;<br />
c. Activity Inventory;<br />
d. Inventory of Lifestyle Needs and Activity Preferences;<br />
e. Choosing Alternatives for Action;<br />
f. Decision Balance Sheet;<br />
g. Motivation List;<br />
h. First-step planner;<br />
i. Self-Contract;<br />
j. Goal-Setting Worksheet;<br />
k. Relapse Planner;<br />
l. Fantastic Lifestyle Checklist; and<br />
m. Health Promotion Resources.<br />
33. Tools 10-16 of this manual provide the VO2 max and 20 MSR percentile ranks adjusted<br />
for age and gender that can be used in the calculation of the Exercise Prescription Level<br />
information.<br />
Sport and Recreation Activities<br />
34. While certain sports like soccer and squash have a beneficial effect on conditioning one’s<br />
body, they are not to be prescribed under the <strong>CF</strong> <strong>EXPRES</strong> program. The reason is that<br />
monitoring one’s intensity as well as quantifying frequency, duration and progression is difficult.<br />
Also, the competitive nature of most sports will often cause people to exceed their prescribed<br />
percentage of functional capacity. This is not to discourage members or to say that a member<br />
shall not participate in such activities. In fact, the <strong>CF</strong> Sports Order (<strong>CF</strong>AO 50-3) and the<br />
Recreation Order (<strong>CF</strong>AO 50-2) pertain to these activities.<br />
35. In terms of fitness, sports and recreation there is a significant distinction that should be<br />
clear to the member. Certain activities, because of the rationale by which they are performed, are<br />
in the <strong>CF</strong>’s interest, while the same activities, performed for other reasons, are in the member’s<br />
interests. A leisure pursuit, in which the member is able to choose how free time is used, is<br />
clearly part of the latter designation. Generally, the Recreation Order deals in this subject. <strong>CF</strong><br />
Sports are for the benefit of unit cohesion, morale, etc and are in the <strong>CF</strong>’s interest.<br />
Debrief to the Member<br />
36. PSP Fitness and Sports Instructors will meet briefly with all members after an evaluation<br />
to go over results and applicable prescription information. Those members unable to attain the<br />
MPFS or those members with specific fitness needs/injuries beyond the norm should be allocated<br />
additional time or be re-booked with a Fitness and Sports Instructor for an appointed counseling<br />
session. Debriefs will generally include:<br />
a. brief member on his/her <strong>CF</strong> <strong>EXPRES</strong> evaluation results;<br />
49
. give each member individual exercise prescription based on his/her <strong>CF</strong> <strong>EXPRES</strong><br />
evaluation results and preferred type of activities; and<br />
c. explain the use of <strong>CF</strong> <strong>EXPRES</strong> Program Guides if required;<br />
d. encourage cross training with the preferred type of activities if desired by the<br />
member;<br />
e. calculate target heart rate zone (THRZ) and explain to the member the methods<br />
and importance of monitoring heart rate before, during and after training<br />
sessions;<br />
f. description of proper warm-ups and cool-down; and<br />
g. explain the member’s personal program using the FITT formula/rate of<br />
progression.<br />
50
HEALTH RELATED FITNESS<br />
General<br />
CHAPTER 5<br />
1. Health related fitness comprises those components of fitness that exhibit a relationship<br />
with health status. Positive health is associated with a capacity to enjoy life, to withstand<br />
challenges, and the absence of disease. The underlying concept of health related fitness is that<br />
better status in each of the constituent components is associated with lower risk for development<br />
of disease and/or functional disability.<br />
2. Heart attack, stroke, and cancer are the major causes of death and disability among<br />
Canadian adults. Physical inactivity, cigarette smoking, improper dietary habits, and<br />
inappropriate responses to stress all contribute to the problem.<br />
Lifestyle Assessment<br />
3. The Canadian Society for Exercise Physiology has developed a FANTASTIC Lifestyle<br />
Checklist that covers a broad range of issues that have a powerful influence on health. This<br />
FANTASTIC Lifestyle Checklist is a tool that will permit the <strong>CF</strong> members to reflect on various<br />
habits and attitudes. This tool does not have to be used, however, it is available as a resource if<br />
required. Members may wish to discuss this questionnaire with PSP Fitness and Sport<br />
Instructors.<br />
Strengthening the Forces Health Promotion Program<br />
4. Strengthening the Forces is a campaign to promote health as a fundamental value in the<br />
<strong>CF</strong> and to ensure that the workplace supports healthy lifestyle choices. The campaign does not<br />
require members to take on extra tasks. Instead, it suggests some simple tips, which can easily<br />
be done during one’s normal routine. Strengthening the Forces provides information in respect to<br />
the following:<br />
• Active Living and Injury Prevention.<br />
• Addictions – alcohol and other drugs, smoking prevention and cessation, problem<br />
gambling.<br />
• Social Wellness – stress management, suicide intervention, family wellness, and anger<br />
management.<br />
• Nutritional Wellness – weight wellness, top fuel for top performance, “It’s your Choice”-<br />
nutritional awareness campaign for messes.<br />
5. The most current brochures and materials related to the above programs can be<br />
accessed through local health promotion professionals and/or ordering through the Canadian<br />
forces supply system. For more information on these programs, go to<br />
http://www.forces.gc.ca/health/Services/Engraph/health_promotion_home_e.asp<br />
51
Tool 1 <strong>CF</strong> <strong>EXPRES</strong> Form (DND 279)<br />
52
Tool 2 Medical Referral Form (DND 582)<br />
53
Tool 3 List of Medications<br />
Members reporting for evaluation with either the mCAFT/Step-test or the 20 MSR could be on a<br />
wide variety of medications. To complicate matters many medications are known by several<br />
different “Brand” names. The following list includes medications that are known to significantly<br />
hinder heart rate response to exercise and therefore make the interpretation of fitness testing<br />
results more difficult. The “Brand names” are in bold and listed in alphabetical order for ease of<br />
reference. The non-proprietary names are shown in brackets ( ) after each brand name. Anyone<br />
on the medications should be referred to his or her medical staff prior to any fitness assessment<br />
or exercise prescription.<br />
Apo-Acebutolol (Acebutolol hydrochloride)<br />
Apo-Atenolol (Atenolol)<br />
Apo-Metoprolol (Metoprolol tartate)<br />
Apo-Metoprolol -Type L (Metoprolol<br />
tartate)<br />
Apo-Nadol- Nadolol<br />
Apo-Pindol- (Pindolol)<br />
Apo-Propranolol- (Propranolol<br />
hydrochloride)<br />
Apo-Timol- (Timolol maleate)<br />
Apo-Tomop-(Timolol maleate)<br />
Betaloc- (Metoprolol tartate)<br />
Betaloc Durules – (Metoprolol tartate)<br />
Betapace – (Sotalol hydrochloride)<br />
Beta-Tim- (Timelol maleate)<br />
Blocadren- (Timelol maleate)<br />
Corgard – (Nadolol)<br />
Corzide- (Nadolol- Bendroflumethiazide)<br />
Dentosol- (Propranolol hydrochloride)<br />
Gen-Atenolol – (Atenolol)<br />
Gen-Pindolol - (Pindolol)<br />
Gen-Tomolol – (Timolol maleate)<br />
Indéral – (Propranolol hydrochloride)<br />
Indéral-LA – (Propranolol hydrochloride)<br />
Indéride – (Propranolol<br />
hydrochloride/hydrochlorothiazide)<br />
Lopresor – (Metoprolol tartate)<br />
Monitan – (Acebutolol hydrochloride)<br />
Novo-Atenolol – (Atenolol)<br />
Novo-Metoprol – (Metoprolol tartate)<br />
Novo-Nadolol – (Nadolol)<br />
Novo-Pindol – (Pindolol)<br />
Novo-Pranol – (Propranolol<br />
hydrochloride)<br />
Novo-Timol – Timolol maleate)<br />
Nu-Atenolol – (Atenolol)<br />
Nu-Metop – (Metoprolol tartate)<br />
Nu-Pindol – (Pindolol)<br />
Nu-Propranolol – (Propranolol<br />
hydrochloride)<br />
Nu-Timolol – (Timolol maleate)<br />
PMS-Metoprolol-B – (Metoprolol tartate)<br />
PMS-Propranolol (Propanolol<br />
hydrochloride)<br />
Rhotral – (Acebutolol hydrochloride)<br />
Sectral - (Acebutolol hydrochloride)<br />
Slow-Trasicor (Oxprenolol hydrochloride)<br />
Sotacor – (Sotalol hydrochloride)<br />
Syn-Nadolol – (Nadolol)<br />
Syn-Pindolol - (Pindolol)<br />
Taro-Atenolol – (Atenolol)<br />
Tenoretic – (Atenolol/hlorthalidone)<br />
Tenormin – (Atenolol)<br />
Tim-Ak - (Timolol maleate)<br />
Timolide – (Timolol<br />
maleate/hydrochlorothiazide)<br />
Trasicor – (Oxprenolol hydrochloride)<br />
Viskazide – (Pindolol/hydrochlorothiazide)<br />
Visken – (Pindolol)<br />
54
Tool 4 CPAFLA Healthy Physical Activity Participation Questionnaire<br />
Determining health benefits of your physical activity participation as easy as A, B, C<br />
A. Answer the following questions:<br />
1. Frequency: Over a typical seven-day period (one week), how many times do you engage in physical activity<br />
that is sufficiently prolonged and intense to cause sweating and a rapid heart rate?<br />
At least three times<br />
Normally once or twice<br />
Rarely or never<br />
2. Intensity: When you engage in physical activity, do you have the impression that you:<br />
Make an intense effort<br />
Make a moderate effort<br />
Make a light effort<br />
3. Perceived exertion: In a general fashion, would you say that your current physical fitness is:<br />
Very good<br />
Good<br />
Average<br />
Poor<br />
Very poor<br />
B. Circle your score for each answer and total your score below<br />
Scoring of Questionnaire Responses<br />
ITEM Male Female Male Female Male Female<br />
Frequency Rarely or never Normally once or twice At least three times<br />
0 0 2 3 5 5<br />
Intensity Light effort Moderate effort Intense effort<br />
0 0 1 2 3 3<br />
Perceived exertion Very poor or poor Average Good or very good<br />
0 0 3 1 5 3<br />
C. Determine your score from B.<br />
QUESTIONS Total score<br />
A1<br />
A2<br />
A3<br />
TOTAL<br />
I have read, understood, and completed this questionnaire. Any<br />
questions I had were answered to my satisfaction<br />
________________________ _______ _______________________<br />
Signature of the member Date<br />
55
Tool 5 Ergometer steps<br />
Construction Plan for mCAFT steps.<br />
It is advised that steps be constructed in 1.2 meter (4 foot) lengths in order to store and transport<br />
easily.<br />
Details:<br />
• Double 20.3 cm steps, cut to desired length.<br />
• Use 1.9 cm (3/4) inch plywood.<br />
• Supporting panels (F) every 0.9 to 1.2 m<br />
• Step Dimensions:<br />
A – 18.4 cm<br />
B – 25 cm<br />
C – 20.3 cm by 1.2 m<br />
D – 45 cm<br />
E – 38.7 cm<br />
F – 70 cm<br />
• Handrail Dimensions<br />
G – Approx. 100 cm<br />
H – Approx. 137.5 cm<br />
56
Tool 6 Handgrip dynamometer adjustments<br />
Dynamometer Reading (kg)<br />
100<br />
90<br />
80<br />
70<br />
60<br />
50<br />
40<br />
30<br />
20<br />
10<br />
10 20 30 40 50 60 70 80 90 100<br />
Actual Weight (kg)<br />
Keep the graph with the dynamometer. When a member pulls a 55 on the dynamometer for<br />
example, consult the curve and find the actual weight (which in the example above is 52 kg).<br />
57
Tool 7 Prediction of VO2max from the 20 MSR<br />
Stage Completed<br />
(min)<br />
1<br />
2<br />
3<br />
4<br />
5<br />
6<br />
7<br />
8<br />
9<br />
10<br />
11<br />
12<br />
13<br />
14<br />
15<br />
16<br />
17<br />
18<br />
19<br />
20<br />
Max Speed (km/hr)<br />
8.5<br />
9.0<br />
9.5<br />
10.0<br />
10.5<br />
11.0<br />
11.5<br />
12.0<br />
12.5<br />
13.0<br />
13.5<br />
14.0<br />
14.5<br />
15.0<br />
15.5<br />
16.0<br />
16.5<br />
17.0<br />
17.5<br />
18.0<br />
Predicted VO 2 max<br />
(ml/kg/min)<br />
23.5<br />
26.6<br />
29.8<br />
32.6<br />
35.7<br />
38.5<br />
41.7<br />
44.5<br />
47.6<br />
50.8<br />
53.6<br />
56.7<br />
59.5<br />
62.7<br />
65.5<br />
68.6<br />
71.8<br />
74.6<br />
77.7<br />
80.5<br />
58
Tool 8 <strong>CF</strong> MPFS<br />
<strong>CF</strong> <strong>EXPRES</strong> EVALUATION<br />
SCORES<br />
<strong>CF</strong> MINIMUM PHYSICAL FITNESS STANDARDS<br />
34 YEARS<br />
AND UNDER<br />
MALE FEMALE<br />
35 YEARS<br />
AND OVER<br />
34 YEARS<br />
AND UNDER<br />
35 YEARS<br />
AND OVER<br />
STEP TEST (ml/kg/min) 39 35 32 30<br />
20 MSR (stage completed) 6.0 5.0 4.0 3.0<br />
<strong>CF</strong> <strong>EXPRES</strong><br />
EVALUATION<br />
SCORES<br />
STEP TEST<br />
(ml/kg/min)<br />
20 MSR<br />
(stage completed)<br />
MUSCULAR<br />
STRENGTH AND<br />
ENDURANCE<br />
HAND GRIP 75 73 50 48<br />
SIT-UPS 19 17 15 12<br />
PUSH-UPS 19 14 9 7<br />
<strong>CF</strong> <strong>EXPRES</strong> INCENTIVE PROGRAM<br />
INCENTIVE SCORES<br />
MALE FEMALE<br />
AGE GROUP (YEARS) AGE GROUP (YEARS)<br />
17-19 20-29 30-39 40-49 50-55 17-19 20-29 30-39 40-49 50-55<br />
57 48 45 38 35 39 37 33 31 30<br />
10.0 10.5 8.0 7.0 5.5 6.0 5.5 5.0 4.0 3.5<br />
169 174 162 149 132 112 107 99 90 75<br />
59
Tool 9 Evaluation room set up<br />
A. Reception/Blood Pressure Heart Rate area<br />
B. Grip strength/push-up/ Sit-up area<br />
C. Step Test Station<br />
D. Rest Station<br />
E. Beam Scale, wall tape/ set square<br />
60
Tool 10 Aerobic prediction for 20 MSR using <strong>EXPRES</strong> Programme Booklets<br />
*Primary Exercise Intensity<br />
Guidelines for HR Tgt Zone/<br />
Intensité cardiaque pour<br />
l’exercice aérobic<br />
60%-75% of<br />
age<br />
predicted<br />
VO2 max<br />
70% - 85% of<br />
age predicted<br />
VO2 max<br />
Percentile/Centile 0-25 26 – 75<br />
(Level 1) (Level 2)<br />
Gender/Sexe Age Last Stage Completed<br />
Male/Hommes<br />
Female/Femmes<br />
17-19<br />
20-29<br />
30-39<br />
40-49<br />
50-55<br />
17-19<br />
20-29<br />
30-39<br />
40-49<br />
50-55<br />
< 8.0<br />
< 8.0<br />
< 6.0<br />
< 5.5<br />
< 4.0<br />
6.5<br />
>7.5<br />
>6.5<br />
>6.0<br />
>4.5<br />
>3.5<br />
* Note- These percentages of max heart rate describe the heart rate target zones that<br />
persons at different fitness levels could be expected to conduct much of their training at.<br />
It does not preclude aspects of their programs occurring anywhere within the 60-90%<br />
range.<br />
61
Tool 11 Percentiles for Prescription using <strong>EXPRES</strong> Programme Guides<br />
PERCENTILE LEVEL WEEK<br />
100 III 13<br />
95 10-12<br />
90 7-9<br />
85 4-6<br />
80 1-3<br />
75 II 13<br />
70 11-12<br />
65 10<br />
60 8-9<br />
55 7<br />
50 5-6<br />
45 4<br />
40 3<br />
35 2<br />
30 1<br />
25 I 11-13<br />
20 9-10<br />
15 6-8<br />
10 3-5<br />
5 1-2<br />
62
Tool 12 20 MSR Percentiles for Males<br />
0-25 percentile (Level 1) 26-75 percentile (Level 2) 76-100 percentile (Level 3)<br />
Male Stage Week Male Stage Week Male Stage Week<br />
17-19 7.5 11 - 13 17-19 11.0 13 17-19 13.5 13<br />
20-29 7.0 9 - 10 20-29 10.5 11 - 12 20-29 13.0 10 - 12<br />
6.5 6 - 8 10.0 9 - 10 12.5 7 - 9<br />
6.0 3 - 5 9.5 7 - 8 12.0 4 - 6<br />
5.5 1 - 2 9.0 5 - 6<br />
11.5 1 - 3<br />
30-39 5.5 11 - 13 8.5 3 - 4 30-39 11.5 13<br />
5.0 9 - 10<br />
8.0 1 - 2 11.0 10 - 12<br />
4.5 6 - 8 30-39 9.0 13 10.5 7 - 9<br />
4.0 3 - 5 8.5 11 - 12 10.0 4 - 6<br />
3.5 1 - 2 8.0 9 - 10<br />
9.5 1 - 3<br />
40-49 5.0 11 - 13 7.5 7 - 8 40-49 11.0 13<br />
4.5 9 - 10 7.0 5 - 6 10.5 10 - 12<br />
4.0 6 - 8 6.5 3 - 4 10.0 7 - 9<br />
3.5 3 - 5<br />
6.0 1 - 2 9.5 4 - 6<br />
3.0 1 - 2 40-49 8.5 13<br />
9.0 1 - 3<br />
50-59 3.5 11 - 13 8.0 11 - 12 50-59 9.0 13<br />
3.0 9 - 10 7.5 9 - 10 8.5 10 - 12<br />
2.5 6 - 8 7.0 7 - 8 8.0 7 - 9<br />
2.0 3 - 5 6.5 5 - 6 7.5 4 - 6<br />
1.5 1 - 2 6.0 3 - 4<br />
7.0 1 - 3<br />
5.5 1 - 2<br />
50-59 6.5 12 - 13<br />
6.0 10 - 11<br />
5.5 8 - 9<br />
5.0 6 - 7<br />
4.5 4 - 5<br />
4.0 1 - 3<br />
63
Tool 13 20 MSR Percentiles for Females<br />
0-25 percentile (Level 1) 26-75 percentile (Level 2) 76-100 percentile (Level 3)<br />
Female Stage Week Female Stage Week Female Stage Week<br />
17-19 4.5 11 - 13 17-19 7.5 12 - 13 17-19 10.0 13<br />
4.0 9 - 10 7.0 10 - 11 9.5 10 - 12<br />
3.5 6 - 8 6.5 8 - 9 9.0 7 - 9<br />
3.0 3 - 5 6.0 6 - 7 8.5 4 - 6<br />
2.5 1 - 2 5.5 4 - 5<br />
8.0 1 - 3<br />
20-29 4.0 11 - 13<br />
5.0 1 - 3 20-29 9.0 13<br />
3.5 9 - 10 20-29 6.5 11 - 13 8.5 10 - 12<br />
3.0 6 - 8 6.0 9 - 10 8.0 7 - 9<br />
2.5 3 - 5 5.5 6 - 8 7.5 4 - 6<br />
2.0 1 - 2 5.0 3 - 5<br />
7.0 1 - 3<br />
30-39 3.0 11 - 13<br />
4.5 1 - 2 30-39 8.5 13<br />
2.5 9 - 10 30-39 6.0 12 - 13 8.0 10 - 12<br />
2.0 6 - 8 5.5 10 - 11 7.5 7 - 9<br />
1.5 3 - 5 5.0 8 - 9 7.0 4 - 6<br />
1.0 1 - 2 4.5 6 - 7<br />
6.5 1 - 3<br />
40-49 2.0 10 - 13 4.0 4 - 5 40-49 7.0 13<br />
1.5 7 - 9<br />
3.5 1 - 3 6.5 10 - 12<br />
1.0 4 - 6 40-49 4.5 11 - 13 6.0 7 - 9<br />
0.5 1 - 3 4.0 9 - 10 5.5 4 - 6<br />
50-59 1.5 9 - 13 3.5 6 - 8<br />
5.0 1 - 3<br />
1.0 5 - 8 3.0 3 - 5 50-59 6.0 13<br />
0.5 1 - 4<br />
2.5 1 - 2 5.5 10 - 12<br />
50-59 3.5 11 - 13 5.0 7 - 9<br />
3.0 8 - 10 4.5 4 - 6<br />
2.5 5 - 7<br />
4.0 1 - 3<br />
2.0 1 - 4<br />
64
Tool 14 Strength and Muscular Endurance Guidelines for Prescriptions<br />
TEST FAMILIAR START<br />
SCORE WITH EQUIPMENT AT LEVEL<br />
25 % OR BETTER IN YES OR NO 1<br />
FEWER THAN 2 TESTS<br />
25 % OR BETTER NO 1<br />
IN 2 TESTS<br />
25 % OR BETTER YES 2<br />
IN 2 TESTS<br />
25 % OR BETTER YES OR NO 2<br />
IN 3 TESTS<br />
75 % OR BETTER NO 2<br />
IN 3 TESTS<br />
75 % OR BETTER YES 3<br />
IN 3 TESTS<br />
65
Tool 15 Protocol Percentiles<br />
V02 MAX PUSH UP<br />
AGE 15-19 20-29 30-39 40-49 50-59 AGE 15-19 20-29 30-39 40-49 50-59<br />
GENDER M F M F M F M F M F GENDER M F M F M F M F M F<br />
Percentile Percentile<br />
95 62 45 59 43 51 39 44 36 40 31 95 50 46 48 37 36 36 30 32 28 30<br />
90 61 43 58 41 50 38 43 35 39 30 90 43 38 41 32 32 31 25 28 24 23<br />
85 60 43 57 40 48 37 42 35 38 30 85 39 33 36 30 30 27 22 24 21 21<br />
80 59 42 56 39 47 37 42 34 38 29 80 35 31 34 26 27 24 21 22 17 17<br />
75 59 41 55 39 47 36 41 33 37 28 75 32 28 32 24 25 22 20 20 15 15<br />
70 58 40 54 38 46 35 40 33 36 28 70 31 26 30 22 24 21 19 18 14 13<br />
65 58 40 52 37 46 34 40 32 36 27 65 29 25 29 21 22 20 17 15 13 11<br />
60 57 39 48 37 45 33 39 31 35 27 60 27 23 27 20 21 17 16 14 11 10<br />
55 57 38 44 36 44 32 38 30 35 26 55 26 21 25 18 20 16 15 13 11 10<br />
50 56 38 43 35 43 32 38 28 34 26 50 24 20 24 16 19 14 13 12 10 9<br />
45 54 37 43 35 42 31 37 26 34 25 45 23 18 22 15 17 13 13 11 10 7<br />
40 52 37 42 34 41 31 37 25 33 25 40 22 16 21 14 16 12 12 10 9 5<br />
35 47 36 42 34 40 30 36 25 33 24 35 21 15 20 13 15 11 11 10 8 4<br />
30 46 35 41 33 39 30 35 24 32 23 30 20 14 18 11 14 10 10 7 7 3<br />
25 44 35 40 32 38 29 34 24 31 22 25 18 12 17 10 12 8 10 5 7 2<br />
20 43 34 40 31 37 29 32 23 28 21 20 16 11 16 9 11 7 8 4 5 1<br />
15 42 34 39 31 36 28 31 22 26 20 15 14 9 14 7 10 6 7 3 5 1<br />
10 41 33 38 30 34 28 30 22 25 19 10 11 6 11 5 8 4 5 2 4 -<br />
5 40 32 37 29 33 27 29 21 24 18 5 8 4 9 2 5 1 4 - 2 -<br />
HAND GRIP SIT UP<br />
AGE 15-19 20-29 30-39 40-49 50-59 AGE 15-19 20-29 30-39 40-49 50-59<br />
GENDER M F M F M F M F M F GENDER M F M F M F M F M F<br />
Percentile Percentile<br />
95 125 78 136 78 135 80 128 80 119 72 95 53 47 49 43 42 34 36 28 34 26<br />
90 119 74 127 74 127 76 123 76 114 69 90 50 43 45 39 38 31 33 26 28 22<br />
85 113 71 124 71 123 73 119 73 110 65 85 48 42 43 36 36 29 31 25 26 19<br />
80 110 69 120 70 120 71 117 71 108 63 80 46 40 41 34 34 27 30 23 25 17<br />
75 108 67 118 68 117 69 115 69 105 62 75 44 39 40 32 33 26 29 22 24 16<br />
70 105 65 115 67 115 68 112 67 103 60 70 43 37 38 31 32 25 27 21 23 14<br />
65 103 64 113 65 113 66 110 65 102 59 65 42 36 37 31 31 24 26 20 22 12<br />
60 101 63 111 64 111 65 108 64 100 58 60 41 35 36 29 30 23 25 18 21 11<br />
55 99 61 109 63 109 63 106 62 99 57 55 40 34 35 28 29 22 24 17 20 10<br />
50 97 60 107 62 107 62 104 61 97 56 50 39 33 34 27 28 21 23 16 20 7<br />
45 95 59 106 61 105 61 102 59 96 55 45 38 32 33 25 27 20 22 15 18 5<br />
40 93 58 104 59 104 60 100 58 94 54 40 36 31 32 24 26 18 21 13 17 4<br />
35 90 57 102 58 101 59 98 57 92 53 35 35 29 31 23 24 17 20 12 16 3<br />
30 87 56 100 56 99 58 96 56 90 53 30 34 28 30 22 23 16 19 10 15 -<br />
25 84 54 97 55 97 56 94 55 87 51 25 33 27 29 21 22 15 17 7 13 -<br />
20 81 53 95 53 94 55 91 53 85 50 20 32 25 27 19 21 13 16 5 11 -<br />
15 77 51 91 52 91 53 89 51 83 48 15 30 23 26 17 20 11 14 3 10 -<br />
10 73 49 87 50 87 51 84 49 80 46 10 28 21 24 15 17 7 11 - 8 -<br />
5 67 45 81 47 81 48 76 46 74 42 5 23 15 20 11 14 - 6 - - -<br />
Results from Canadian Public Health Association project, 1981<br />
Adapted from the Canadian Standardized Test of Fitness (CSTF) Third Edition 1986<br />
66
Tool 16 Aerobic prescription for mCAFT<br />
Stage(s) Completed *Primary Exercise Intensity Guidelines for HR Tgt Zone/<br />
1 60%-75% of age predicted VO2 max<br />
2 70%-85% of age predicted VO2 max<br />
3-4 75% - 90% of age predicted VO2 max<br />
* Note- These percentages of max heart rate describe the heart rate target zones that<br />
persons at different fitness levels could be expected to conduct much of their training<br />
at. It does not preclude aspects of their programs occurring anywhere within the 60-<br />
90% range.<br />
67
Tool 17 Borg Scale<br />
68