CANADIAN FORCES EXPRES OPERATIONS MANUAL
3rd EDITION
2005
1
Acknowledgements
Canadian Forces Personal Support Agency (CFPSA), Directorate of Physical Education
has developed the 3rd Edition of the CF EXPRES Operations Manual. In preparing this
resource CFPSA DPE worked with a team of experienced and dedicated fitness
professionals.
CFPSA HQ
Mike Taylor,
CFPSA National Physical Fitness Manager
Patrick Gagnon,
CFPSA Research and Development Manager
Marie Danais
National Physical Fitness Coordinator
Nicole Thomas,
Canadian Forces Research and Development Coordinator
CFPSA Training Center
Isabelle Lalonde,
Directing Staff
Canadian Forces Bases/Wings
Lori Watts
4 Wing Cold PSP Manager
Connie Tetarenko
CFSU (O) Fitness Coordinator
Joy McLaughlin
15 Wing Moose Jaw Fitness Coordinator
2
CANADIAN FORCES EXPRES OPERATIONS MANUAL
3rd EDITION
TABLE OF CONTENTS
TABLE OF CONTENTS.......................................................................................................... 3
List of Tools ........................................................................................................................ 5
List of Figures ..................................................................................................................... 5
Foreword ................................................................................................................................. 6
CHAPTER 1 .................................................................................................................................... 7
INTRODUCTION......................................................................................................................... 7
General ................................................................................................................................... 7
Scope ...................................................................................................................................... 7
Aim .......................................................................................................................................... 7
Rationale ................................................................................................................................. 7
Requirement and Responsibility ............................................................................................. 8
Components of the CF EXPRES Program ............................................................................. 8
CHAPTER 2 .................................................................................................................................. 10
ADMINISTRATION.................................................................................................................... 10
General ................................................................................................................................. 10
Evaluation Schedule ............................................................................................................. 10
Medical Consideration .......................................................................................................... 10
Pension Implications ............................................................................................................. 12
Reports and Returns............................................................................................................. 12
Responsibilities ..................................................................................................................... 13
Action on Posting of Members .............................................................................................. 13
CHAPTER 3 .................................................................................................................................. 14
EVALUATION PROCEDURES ................................................................................................. 14
PART I - GENERAL .................................................................................................................. 14
Staff Organization ................................................................................................................. 14
Pre-evaluation Instructions for Evaluators ............................................................................ 14
Pre-evaluation Instructions for Members .............................................................................. 15
Emergency Procedures ........................................................................................................ 15
PART II - PRELIMINARY ADMINISTRATION .......................................................................... 17
PART III – FITNESS ASSESSMENT........................................................................................ 21
Cardiorespiratory Fitness (DND 279 Section D 1,2&3)............................................................. 21
20 MSR Protocol (Section D1).............................................................................................. 21
mCAFT Protocol (DND 279, Section D2) ............................................................................. 26
Muscular Strength and Endurance (DND 279 Section E, F1-2) .............................................. 36
Muscular Strength (DND 279 Section E) .............................................................................. 36
Hand Grip Protocol ........................................................................................................... 36
Muscular Endurance (DND 279 Section F1, F2) .................................................................. 37
Push-ups Protocol ............................................................................................................ 37
Sit-ups Protocol ................................................................................................................ 39
PART IV – FITNESS SUMMARY.............................................................................................. 41
Section G – Fitness Results.................................................................................................. 41
3
Section H – Exercise Prescription ........................................................................................ 42
Section J – Other .................................................................................................................. 42
Section K – Certification of Understanding ........................................................................... 43
Section M – Program Approval............................................................................................. 43
CHAPTER 4 .................................................................................................................................. 44
EXERCISE PRESCRIPTION .................................................................................................... 44
Supervision of Exercise Programs........................................................................................ 44
Exercise Prescription ............................................................................................................ 44
Warm-up ............................................................................................................................... 44
Cool-down............................................................................................................................. 45
Aerobic Fitness Program ...................................................................................................... 45
Heart Rate Monitoring........................................................................................................... 47
Muscular Strength and Endurance ....................................................................................... 47
Rate of Progression- All Fitness Programs........................................................................... 48
Sport and Recreation Activities............................................................................................. 49
Debrief to the Member .......................................................................................................... 49
CHAPTER 5 .................................................................................................................................. 51
HEALTH RELATED FITNESS .................................................................................................. 51
General ................................................................................................................................. 51
Lifestyle Assessment ............................................................................................................ 51
Strengthening the Forces Health Promotion Program.......................................................... 51
NOTE
1.
The term “member” refers to a member of the Canadian Forces and includes Officers and
non-Commissioned Members.
4
List of Tools
Tool 1
Tool 2
Tool 3
Tool 4
Tool 5
Tool 6
Tool 7
Tool 8
Tool 9
Tool 10
Tool 11
Tool 12
Tool 13
Tool 14
Tool 15
Tool 16
Tool 17
CF EXPRES Form (DND 279) ................................................................................ 52
Medical Referral Form (DND 582) .......................................................................... 53
List of Medications .................................................................................................. 54
CPAFLA Healthy Physical Activity Participation Questionnaire.............................. 55
Ergometer steps ...................................................................................................... 56
Handgrip dynamometer adjustments ...................................................................... 57
Prediction of VO2max from the 20 MSR.................................................................. 58
CF MPFS................................................................................................................. 59
Evaluation room set up ........................................................................................... 60
Aerobic prediction for 20 MSR using EXPRES Programme Booklets.................... 61
Percentiles for Prescription using EXPRES Programme Guides ........................... 62
20 MSR Percentiles for Males ................................................................................ 63
20 MSR Percentiles for Females ............................................................................ 64
Strength and Muscular Endurance Guidelines for Prescriptions............................ 65
Protocol Percentiles ................................................................................................ 66
Aerobic prescription for mCAFT ............................................................................. 67
Borg Scale .............................................................................................................. 68
List of Figures
Figure 1
Figure 2
Figure 3
Figure 4
Figure 5
20 MSR set up ......................................................................................................... 22
Ceiling Post-Exercise Heart Rates .......................................................................... 27
mCAFT starting stage .............................................................................................. 28
Correct mCAFT Stepping Cadence (footplants.min-1) ............................................. 28
O2 Cost in (ml-kg-1.min-1) for Different Stages of the mCAFT .................................. 34
5
Foreword
1.
The 3rd Edition of this “Operations Manual” has been prepared to provide instruction and
guidance for the delivery of the CF EXPRES Program. The physical fitness evaluation is
conducted to measure fitness levels of the Canadian Forces members in comparison to the
Canadian Forces Minimum Physical Fitness Standards (MPFS).
2.
This manual is being updated to include the 20 meter shuttle run (20 MSR) protocol, the
modified Canadian Aerobic Fitness Test (mCAFT), the CF Push-ups protocol as well as changes
or clarifications regarding CF fitness and medical policies. Upon receipt, this manual is to
supersede the 1980/90s versions of the CF EXPRES Ops Manual and the 1996 protocol manual
for 20 MSR, 20 MSR PERI’s Handbook-An alternative Aerobic Test in their entirety.
Modifications to this manual may be made from time to time and will be forwarded to you
accordingly.
3.
It is essential that the evaluation protocols and instructions provided in this manual be
strictly adhered to, in order to ensure valid and reliable evaluation results that serve as the basis
for the exercise prescription. Safety is paramount when administering this evaluation. You must
ensure that the evaluation is conducted in the safest manner and environment possible.
Gaétan Melançon
Director Physical Education
Canadian Forces Personnel Support Agency
6
CHAPTER 1
INTRODUCTION
General
1.
This manual describes the Canadian Forces (CF) program for physical fitness training
and evaluation, named the CF EXPRES program. CF EXPRES derives from the words “exercise”
and “prescription”. The outcome of the evaluation described in this manual is to provide the CF
member with an exercise prescription.
Scope
2.
The Canadian Forces recognizes the importance of physical fitness. In recent years,
increased emphasis has been placed on physical education and health promotion. The CF
EXPRES program is the hallmark program in regards to CF physical fitness.
3.
To effectively deal with the many factors influencing physical fitness, the efforts of
commanding officers, medical authorities, dieticians, health promoters, physical educators, and
fitness, sports and recreation personnel at all levels must be coordinated. The fitness evaluation
described in this manual should be considered an important tool in the development of an overall
health and wellness strategy for each CF member.
4.
Since the CF EXPRES program is pertinent to a number of related areas in the CF,
awareness of the following orders, directives and publications is important to the users of this
manual:
•
•
•
•
•
•
•
•
•
•
•
•
CFAO 50-1 Fitness;
CFAO 50-2 Recreation;
CFAO 50-3 Sports;
CFAO 50-4 CF Interim Aquatics and Water Safety Policy;
A-PD-050-15/PT-001/PT-002, Physical Fitness Training in the Canadian Forces;
DAODs 2007-0 and 2007-1 General Safety Program;
DAOD 5021-2 Heat Stress;
DAOD 5031-10 Adventure Training;
DAOD 7002-0 Boards of Inquiry and Summary Investigations;
CFAO 24-6, Investigations of Injuries and Death;
ADM (HR-Mil) Instruction 11/04 Medical Standards for the Canadian Forces; and
CSEP Canadian Physical Activity Fitness and Lifestyle Approach 3rd edition.
Aim
5.
The aim of the CF EXPRES program is to provide physical fitness evaluations and
exercise prescriptions and information in order to enhance the operational effectiveness of the
Canadian Forces and the general health of its military personnel.
Rationale
6.
The roles and objectives of the CF may require members to serve in a variety of
geographic locations and environmental conditions in both peacetime and wartime. In peacetime,
members of the CF have to deal effectively with the pressures of modern society, as they are not
isolated from the many factors that influence the Canadian lifestyle. While Canadians enjoy a
high standard of living, health problems that result from sedentary and stressful lifestyles are a
major concern. These health problems have the potential to negatively impact on the CF
resulting in the possible loss of military effectiveness and efficiency.
7
7.
In wartime, the CF might be engaged in highly intense conflict against an enemy
employing the most modern and sophisticated equipment. The battle could be fast moving, far
ranging, unrelenting and conducted under a variety of environmental conditions. Since the pace
of this type of conflict might be sustained around the clock for extended periods of time,
personnel must be conditioned to cope with the physical and mental stresses imposed. Under
these circumstances the physical fitness of the member is fundamental to the effectiveness of the
CF.
Requirement and Responsibility
8.
The Chief of Defence Staff (CDS) and the Defence Management Committee officially
adopted the CF EXPRES Program 14 February 1983. As stated in CFAO 50-1, it is a mandatory
military requirement that members participate in the CF EXPRES program. The physical fitness
training prescribed under this program shall be conducted during normal working hours when
circumstances permit. When this is not feasible, the member must maintain training outside
normal working hours, in accordance with his or her CF EXPRES program prescription. This
physical training shall be considered as fulfilling the military requirement for participation in the CF
EXPRES program even when conducted outside normal working hours.
9.
Leadership is fundamental to the program’s success and therefore the primary
responsibility rests with the chain of command to ensure that all members actively participate in a
regular exercise program. The Canadian Forces Personnel Support Agency’s Directorate of
Physical Education (CFPSA DPE) acts as primary advisors on all matters pertaining to Canadian
Forces physical fitness policy. The Directorate of Military Employment Policy (DMEP) is currently
the Office of Primary Interest (OPI) for fitness policy covered under CFAO 50-1 Fitness.
10.
Commanding Officers (COs) are responsible for programs conducted in accordance with
CF policy and Command direction. PSP Fitness and Sports Instructors are responsible to their
PSP Fitness and Sports Directors, which are responsible to their Commanding Officers for
planning, organizing, conducting, instructing and evaluating CF physical training programs.
Where necessary, CF members who hold appropriate civilian fitness qualifications (CFC) or
military qualifications such as Basic Fitness Training Assistant (BFTA) may assist in the
evaluation and training of personnel under this program.
11.
At all levels there is a requirement for Medical Officers (MOs) to advise the chain of
command on the medical aspects of physical training, including the capability of individuals to
participate in each aspect of the CF EXPRES program. In particular, Medical Officers’ input will
be required for:
a. Medical Referral Form (DND 582) NSM 7530-21-897-6766; and
b. Investigations related to reporting of injuries or death arising from programs conducted
under the auspices of the CF EXPRES program (CF 98 – Report on Injuries).
Components of the CF EXPRES Program
12.
The three components of the CF EXPRES program are as follows:
a.
Health Appraisal and Physical Fitness Evaluation. Each member shall
complete annually the Health Appraisal Questionnaire (DND 279) and a physical fitness
evaluation, except in the following circumstances:
•
•
•
met CF EXPRES Incentive program for the previous Fiscal Year;
medical excusal;
training excusal;
8
•
•
location excusal; and
release.
NOTE: All CF members 40 years of age and older shall also be administered the
Canadian Physical Activity, Fitness and Lifestyle Approach (CPAFLA), Healthy
Physical Activity Participation Questionnaire.
b. Exercise Prescription. Based on the health appraisal and physical fitness
evaluation, each member shall be provided with an exercise program applied to them,
including the frequency, intensity, time, and types of activities.
c. Exercise Participation. Each member, when not participating regularly in a
recognized unit physical fitness program, shall participate in a directly supervised, semisupervised or self-supervised exercise program as per definitions contained in Chapter 3
paragraph G4 of this manual.
13.
The evaluation procedures listed in Chapter 3 of this operations manual recognize and
comply with the regulatory policy of CFAO 50-1.
9
CHAPTER 2
ADMINISTRATION
General
1.
The CF EXPRES program is demanding in terms of the resource requirements placed
upon the Personnel Support Program (PSP). For this reason continual efforts are being made to
reduce the administrative requirement of the CF EXPRES through the institution of new
evaluation methods and advances in information technology. Electronic delivery of all
administrative aspects of the program is envisioned.
Evaluation Schedule
2.
All CF members must be evaluated annually unless excused or incentive exempt in
accordance with current fitness policy. Evaluation schedules/booking procedures will vary from
Base to Base depending on local needs and procedures.
The CF EXPRES year of evaluation is from April 1st to March 31st.
Medical Consideration
3.
Pre-screening for Fitness Evaluation and Training. Prior to attempting the evaluation
described in Chapter 3 of this manual, all personnel will answer the Health Appraisal
Questionnaire, as well as undergo resting heart rate and resting blood pressure screening to
determine if medical issues have to be addressed prior to an evaluation. Refer to Section B and
C of the CF EXPRES form: DND 279 (Tool 1)
4.
Referral to a Medical Officer. Personnel will be referred to a Medical Officer utilizing
the Medical Referral Form, DND 582 (Tool 2), prior to the CF EXPRES evaluation when any of
the following conditions become evident:
a. Member answers YES to a question on the Health Appraisal Questionnaire; or
b. Member’s resting heart rate exceeds 100 bpm, or blood pressure exceeds
140/90 mmHg; or
c. Member develops any symptoms, which in the experience of the PSP Fitness
and Sports Instructor or the member, are outside of those normally encountered;
or
d. If there is any concern for the well being of the member.
5.
Medical Action. The Medical Officer, based on his assessment, will make one or
more of the following recommendations on the DND 582:
a. The member is fit for the fitness assessment and subsequent training:
(1)
(2)
Without limitations; or
With limitations noted; or
b. The member is unfit for the assessment and training:
(1)
(2)
Permanently; or
Temporarily.
10
6.
Medical Chits/Medical Referral Form (DND 582). It is important that Medical Officer
(MO) or Physician Assistants (PA) include appropriate dates and timelines for each medical
prognosis/prescriptions, so that PSP Fitness and Sports Staff can properly plan future evaluations
and programs.
7.
Assignment of Alternate Protocols. In rare special circumstances a member unable
to adopt the precise protocols of an element of the CF EXPRES evaluation may request an
alternate protocol. The approval of an alternate protocol will be granted through the contribution
and cooperation of CF members, their supervisors, the Base medical authorities and the CFPSA
Director of Physical Education. These situations will be handled on a case-by-case basis in
accordance with the guidelines presented in paragraphs 8 and 9 below.
8.
Physiological Considerations. Some members may present physiological difficulties
that make it impossible to perform precise protocol descriptions. If the physiological difficulty is
such that the evaluator determines that medical attention is required, the medical referral route
must be chosen.
Examples are:
•
•
•
•
•
arm that cannot achieve full extension during a push-up due to scar tissue;
palms that cannot be placed flat on the floor due to limited range of motion at the wrist;
sway-back;
large girth; and
inability to turn or pivot properly during a 20 MSR evaluation, etc.
NOTE: Props are not to be utilized to assist a physiological situation (i.e. placing a person up on
aerobic steps so that their stomachs do not touch the ground on the down phase of the
push-up) unless the case has been reviewed as per paragraph 9 below.
9.
Application for Modified or Alternate Protocol. Members may apply to CFPSA DPE
for consideration of their case, through the local MO and/or Base Surgeon. This application
should include written description of the circumstances prepared by the member and forwarded
via their supervisors, as well as a report from the local MO in support of a suggested protocol
variation change (i.e. knuckle push-ups to replace palm flat push-ups, mCAFT to replace 20
MSR). MO feedback provided should include comment as to why normal protocols are
considered inappropriate or unattainable. At the local level and at the higher headquarters level
the determinant on approval of any variations would be to keep the overall health of the member
as the paramount consideration, and then to determine if the protocol variation gives undue
advantage to the member in trying to achieve the standard. MO chits/Medical Referral Form
recommending alternate/ modified protocols (except in the case of heart rate and blood pressure)
need to be supported by CFPSA headquarters for approval of the recommendations.
PROCEDURE TO FOLLOW TO REQUEST MODIFIED OR ALTERNATE PROTOCOLS
The member must request the alternate/modified protocol through his/her chain of
command.
1. Member must prepare the request including the following:
a. Memo from member;
b. Most recent DND 279; and
c. DND 582 with doctor’s recommendation for alternate/modified protocol,
stating the appropriate evaluation protocol.
2. Member’s CO must assess demand and provide written recommendations if
forwarded to CFPSA HQ.
3. CO must send the request to CFPSA HQ, Attention Director of Physical
Education in a Protected B envelope.
11
10.
List of Medications. The list at Tool 3, developed in conjunction with the Director
General Health Services, includes medications that “may” affect a member's ability to undertake
an evaluation. Therefore, when a member answers YES to question 8 on the DND 279 Health
Appraisal Questionnaire and states what kind of drug he/she is taking, check Tool 3 for required
direction.
11.
Medical Excusals. Those members excused portions of the CF EXPRES test as per
authentic medical documentation should continue to do an annual test on those portions that they
are capable of doing. Section G of DND 279 and the member’s Personal Evaluation Report
(PER’s) must reflect that they are “Med Excused” as opposed to “Fail”, and section J1 of the DND
279 will reflect “medically excused”.
12.
To assure this occurs, fitness evaluators must clearly indicate in the sections of the DND
279 that the member cannot perform (i.e. push-ups sections F1, G3) and check, “medically
excused”. Also, in Section J1-Comments, the fitness evaluator must check, “Medically excused
for PER purposes.”
13.
It is conceivable that a member attempting the CF EXPRES could fail some or all of the
items for which he/she was deemed fit. The inability to meet the standard on these items would
be reflected in the specific fitness results of Section G. However, such failure would not change
the text block “Medically excused for PER purposes.” The DND 279 results can still be used as a
tool to assess the member’s actual fitness level.
14.
Medical Role with Chain of Command. At all levels there is a requirement for Medical
Officers (MOs) to advise the chain of command on the medical aspects related to physical fitness.
Specific medical attention may be necessary for those with significant problems regardless of
responses on the DND 279 form.
Pension Implications
15.
It is important to complete the DND 279 form conscientiously on behalf of the member.
The completed form provides proof of CF direction and control of the CF program by approving
the member to proceed with the assigned physical training, in the interest of the military. It may
be an important document should the member be injured while conducting physical fitness
training and want to apply for disability pension.
16.
It is understood that it is in the CF’s best interest that members participate in physical
fitness activities that are conducted in accordance with this manual and other related policy and
orders. However, due to the unique working conditions in the CF, it is not always possible for
members to participate in physical fitness training programs during working hours. When
engaged in the CF EXPRES program on their own time, it is understood that members will be
doing so to meet a military requirement.
17.
It should be clearly understood by all personnel that in the event that a disability results
from participation in the CF EXPRES program, no member has an automatic right to a pension.
Veteran’s Affairs Canada (VAC), upon review of requests, reports and/or investigations, will
award such disability pension. As participation in the CF EXPRES program is an occupational
requirement, adjudicators under the Pension Act should view disability pension claims arising
from this program in their most favourable light. To this end, it is essential that all supervisors
and members support the concept and requirements of the CF EXPRES program. Demonstration
of military control over physical fitness activities and adherence to the administrative
requirements of this manual and CFAO 50-1 are essential.
Reports and Returns
12
18.
The CF EXPRES Program form (DND 279) will be the only form used to record
individual’s results and exercise prescription. In accordance with the Privacy Act, copies of a
Protected B form are not to be widely circulated. Copy 1 will be distributed to the Base Surgeon,
Copy 2 to the Unit Personnel Records (UPR) to go on the member’s Personal Files. UPR copies
must be approved (signed) by Unit COs prior to filing. A third copy will be inserted in the PSP
Fitness Files into the Physical Fitness Envelope (DND 1117) at the Fitness Centre and a fourth
copy will be given to the member for his/her retention. Completed DND 279s and overall fitness
records contained in the Physical Fitness Envelope (DND 1117) may be kept at the
Gymnasium/Fitness Center in place of the UPR if acknowledged/registered as a satellite site of
the UPR on any given Base. Current form distribution will be as follows:
a.
b.
c.
d.
Copy 1 to Base Surgeon;
Copy 2 for placement on member’s UPR (Pers files)
Copy 3 to PSP Fitness Section (Physical Fitness Envelope - DND 1117); and
Copy 4 to member.
Responsibilities
19.
PSP Fitness and Sports Instructors/Fitness Coordinators are responsible for the
completion and accuracy of each DND 279. Only personnel who are Certified Fitness Consultant
(CFC) or Professional Fitness & Lifestyle Consultant (PFLC) qualified, as sanctioned by the
Canadian Society for Exercise Physiology (CSEP), and who receive formal training and
certification by CFPSA in the conduct, administration, training and delivery of the CF EXPRES
program are authorized to evaluate and prescribe exercises associated with this program.
Secondary signatures by PSP Fitness and Sports Directors or by Fitness Coordinators are no
longer required. Should a Unit Basic Fitness Training Assistant (BFTA) be utilized during
evaluations, the individual must be trained by the CFPSA Training Center and may only be
employed for the assessment process, not for the exercise prescription (Sections G to J). Only
qualified PSP Fitness and Sports Instructors/Fitness Coordinators may sign the report (DND 279)
as being the evaluator. Members in remote sites, where no PSP Fitness and Sports Instructors
are available may utilize a network of pre-authorized fitness evaluators to conduct and sign-off on
the CF EXPRES evaluation. Civilian evaluators must hold a current PFLC certification (for 20
MSR testing and exercise prescription) and proof of personal insurance. If required, the unit must
contact CFPSA Director of Physical Education to organize testing.
20.
PSP Fitness and Sports Directors are ultimately responsible for monitoring the quality of
the CF EXPRES evaluation completion and exercise prescription so as to have uniformity
throughout their Base/Wing.
21.
CFPSA HQ in conjunction with DMEP on behalf of ADM (HR Mil) is responsible for the
ongoing development of the CF EXPRES policy and programs.
Action on Posting of Members
22.
When a member is posted, all of his/her physical fitness records (DND 1117) held by the
PSP Fitness and Sports Director will be forwarded to the Unit Records Section/Orderly Room and
transmitted to the new unit via current means.
13
CHAPTER 3
EVALUATION PROCEDURES
PART I - GENERAL
1.
The CF EXPRES evaluation is a fitness test, which predicts the member’s ability to meet
the 5 common military tasks. The evaluation is administered to all CF members except those
subject to special Command (Land Force Command Physical Fitness Standard – LFCPFS) or
task specific unit evaluations (i.e. JTF2, SAR Tech, and Fire Fighter). The CF EXPRES
evaluation consists of 4 test items:
•
•
•
•
20 Metre Shuttle Run (MSR) or modified CAFT (mCAFT) to predict maximum
oxygen uptake (VO2max);
handgrip dynamometer to predict muscular strength;
push-ups to predict upper body muscular endurance; and
sit-ups to predict abdominal muscular endurance.
2.
The purpose of the evaluation is to assess the overall fitness level of the member in order
to provide a personalized exercise program. Evaluation procedures are normally conducted en
masse and time of completion is effected by group size. When testing a single member allow
approximately 45 minutes for an evaluation.
Staff Organization
3.
PSP Fitness and Sports Instructors should be organized in such a manner as to ensure
that the required one-on-one contact is realized. In addition, dependent on local conditions,
benefits can be gained by assigning each PSP Fitness and Sports Instructor with the
responsibility of conducting the evaluations and/or programs for specific units/ sections. This
method can improve client confidence because the PSP Fitness and Sports Instructor have an
opportunity to know and be sensitive to respective clients.
Pre-evaluation Instructions for Evaluators
4.
The evaluator must be open and sensitive to information about the member. Rapport
with the member is important in order to gather information with respect to lifestyle habits, current
levels of physical activity, activity preference, barriers to participation in training programs, job
demands, etc. In order to create credibility and enhance the potential for cooperation, the PSP
Fitness and Sports Instructor should be friendly, positive, physically fit and properly dressed. The
required clothing attire for evaluators is PSP uniform with proper logo. The dignity of the member
must be respected at all times.
5.
In order to ensure safety and consistent results, the evaluation procedures have been
standardized. Common sense must nevertheless be exercised throughout all phases of the
program.
6.
PSP Fitness sections should ensure that the Canadian Physical Activity Fitness and
Lifestyle Approach (CPAFLA) Healthy Physical Activity Participation Questionnaire (Tool 4) is
completed in advance of planned testing sessions by all CF members 40 years of age or older.
Completion of a preview copy of this questionnaire can occur at the unit level so members are
properly pre-booked for 20 MSR or mCAFT evaluations before arrival at the evaluation location.
An official copy of the questionnaire will have to be completed and signed on site of the
evaluation and attached to the DND 279 (Copy 3 - PSP). To be evaluated under the 20 MSR, CF
members 40-49 years of age will require a minimum of 6 points, and CF members 50 years of
14
age and above will require a minimum of 9 points on the questionnaire. The mCAFT will remain
as the alternate aerobic evaluation for all CF personnel and shall be administered to:
a. CF personnel of all ages who consider themselves unfit to attempt the 20 MSR and
who have answered YES to question #9 on the Health Appraisal Questionnaire (DND
279). In such cases, the PSP Fitness and Sports Instructor will initiate a DND 582
(Medical Referral Form) and will send the member to a MO. MO will annotate the
DND 582 with proper test protocol. If the MO diagnoses the member unfit for 20 MSR
but fit for mCAFT, PSP Fitness and Sports Staff will proceed with the mCAFT.
b. CF personnel 40 years of age and older who do not score the required minimum
number of points on the CPAFLA Healthy Physical Activity Participation
Questionnaire; and
c.
CF personnel posted in locations where 20 MSR cannot be conducted for logistics
reasons (i.e. no gymnasium/not suitable gymnasium, no 20 MSR qualified fitness
instructors).
7.
Testing 56 + Members. CF members 56 to 60 years of age will attempt the CF
EXPRES program annually. However, there are currently no Minimum Physical Fitness
Standards (MPFS) for members over 55 years of age. Nevertheless, fitness tests results will be
used to provide adequate exercise prescription information and proper pension protection in case
of injury sustained while doing their exercise prescription program.
Pre-evaluation Instructions for Members
8.
A minimum of 48 hours prior to the CF EXPRES evaluation, members must be informed
of the following guidelines.
a. Members should not:
•
•
•
exercise six hours prior to test;
consume alcohol for at least six hours prior to test; and
eat, smoke, or drink tea or coffee for at least two hours prior to test.
b. Members should be dressed in running shoes, t-shirt or sweatshirt and shorts.
NOTE: This information should be posted in Routine Orders for the Base/Wing/Unit.
Emergency Procedures
9.
When the CF EXPRES evaluation is properly administered, there is a minimum of risk to
the member. Nevertheless, an appropriate emergency protocol shall be developed in conjunction
with the Emergency Response Team as well as practice drills shall be conducted at least semiannually.
a.
b.
c.
d.
Emergency procedures shall be posted in suitable locations;
Emergency phone numbers are to be clearly posted at all telephones and should
be written on the back of any evaluation clipboard;
All evaluators shall be first aid and CPR trained; and
PSP Fitness and Sports Instructors must brief all members on safety
requirements and emergency procedures prior to the start of the fitness
evaluation.
15
Equipment for CF EXPRES evaluation (20MSR, mCAFT, handgrip, push-ups and sit-ups)
10.
List as follows:
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
DND 279 CF EXPRES form;
DND 582 - Medical Referral Form;
DND 1117 CF EXPRES envelope;
room thermometer;
emergency communications system (telephone etc);
clip board, data sheet and pen;
chair with arm rests;
aneroid sphygmomanometer and stethoscope;
beam scale, weight scale or stadiometer;
measuring tape (20 m);
20-metre distance on a flat surface indoors or outdoors;
line marker or pylons at the two 20-metre boundaries and the two 1 metre lines;
CD player;
compact disc (CD) titled 20-metre shuttle run;
numbered pinnies;
mCAFT steps / CD titled mCAFT;
calculator;
handgrip dynamometer;
mats;
stop watch; and
CF EXPRES Programme booklets;
11.
Calibration of equipment is essential to assure accuracy of results. If results are
inaccurate due to poorly calibrated equipment, credibility will immediately drop. Equipment
should be calibrated as follows:
•
•
•
•
measuring tape should be verified from time to time against known standards;
ergometer steps will have the exact dimensions outlined in Tool 5;
weight scales should be calibrated weekly with the use of known weights;
Each month the handgrip dynamometer should be securely placed in a holding device
such as a vice. Add known weights to the handle, i.e. 10Kg, 20Kg, 30Kg, etc and check
the reading scale. If they do not correspond, one of the following two things can be done:
(1) Make the appropriate adjustments as per the manufacturer’s instructions by adjusting
recorded readings by the amount by which the readings were off (Tool 6); or
(2) Send the dynamometer to the manufacturer for calibration.
16
PART II - PRELIMINARY ADMINISTRATION
12.
DND 279 SECTION A - Service Particulars. All service particulars will be firmly printed
in capital letters on the CF EXPRES Program form (DND 279). If a figure has fewer digits than
the spaces allocated on the form, zeros are to be used, beginning at the left side, (i.e. DOB 7 Mar
1960 would be recorded 1960/03/07).
SERVICE PARTICULARS
Surname
Rank
Init
SN
Military Occupation
MOS ID
Unit
DOB (year /month/ day)
UIC
Tel
Age
Gender
13.
In addition to the self-evident information, the following codes are to be used in the
appropriate blocks:
a.
Rank: abbreviations are to be used along with the appropriate codes:
Rank and code
Army/Air Force
sdt / Pte
cpl / Cpl
cplc / MCpl
Navy
Code
01
02
03
mat 3 / OS
mat 1 / LS
matc / MS
sgt / Sgt
04
M 2 / PO2
adj / WO
05
M 1 / PO1
adjm / MWO
06
pm 2 / CPO2
Elof / Ocdt
07
aspm / NCdt
slt / 2Lt
08
ens 2 / A/SLt
lt / Lt
09
ens 1 / SLt
capt / Capt
10
ltv(M) / Lt(N)
maj / Maj
11
capc / LCdr
lcol / LCol
12
capf / Cdr
col / Col
13
capv(M) / Capt(N)
bGen / Bgen
14
cmdre / Cmdre
mgen / Mgen
15
cam / Radm
lgen / Lgen
16
vam / Vadm
gen / Gen
adjuc / CWO
17
18
am / Adm
pm 1 / CPO1
b. Gender and code:
Male
M
Female
F
14.
DND 279 SECTION B - Health Appraisal Questionnaire. The Health Appraisal
Questionnaire consists of 9 questions as per Tool 1. Members must read the Health Appraisal
Questionnaire carefully and answer all the questions honestly. Members with only NO responses
17
are cleared for evaluation. Members with one or more YES responses shall be referred to the
Medical Officer (MO) using a DND 582-Medical Referral Form (Tool 2). Section C Vital Signs on
the DND 279 form is to be completed prior to the transfer of the file to the medical staff. Those
members referred to the MO should be told that there is no cause for alarm, but that the Health
Appraisal Questionnaire is designed to work as a simple safety precaution. DO NOT ATTEMPT
to diagnose or discuss in detail why the member had a YES response. The 20 MSR is physically
demanding and may be an inappropriate evaluation for some members.
15.
A yes response on question 8 of the Health Appraisal Questionnaire could be dealt with
by the evaluator without the need for the medical referral. If the medication that the member is
using is known not to effect test protocol, the member may reverse their answer to a NO
response if they wish and initials are required beside the change. Evaluators providing such
advice must be knowledgeable of the current CF medical policy and the medication list (see Tool
3). If in doubt carry through with the referral.
16.
For medically fit members, the instructor will proceed with the evaluation after confirming
that the pre-evaluation instructions (para 8 above) were followed. Non-compliance with the
instructions does not necessarily mean postponement. However, one must be aware that it may
have a negative effect on the results.
NOTE:
It is important to ensure that those members excused a portion or portions of the
evaluation or who have other medical concerns are administered properly. Regardless
of the type of CF EXPRES aerobic test (20 MSR or mCAFT) the medical referral
procedures in chapter 2 “Medical Considerations” will apply.
17.
DND 279 SECTION C - Vital Signs. Resting Heart Rate and Resting Blood Pressure
are influenced by many factors. Nervousness and anxiety in anticipation of the evaluation may
elevate the member’s Heart Rate and Blood Pressure. A few minutes of informal chatting can do
much to calm apprehensive members. Take the time to answer questions and to explain the
evaluation procedures. This will help minimize the member’s anxiety.
18.
Prior to the PSP Fitness and Sports Instructor administering vital signs, have the member
seated comfortably (preferably in a chair with arm rests) feet flat on the floor for approximately
five minutes. During this time, complete Section A and B of the DND 279.
19.
Measuring Resting Heart Rate (RHR). The measurement of the resting heart rate is to
be done by using a stethoscope. Position the stethoscope in your ears with the earpieces
pointing forward. The diaphragm of the stethoscope should be placed either on the sternum or
over the second intercostal space on the left hand side. It may be placed over the member’s tshirt. Should it not be possible to utilize a stethoscope, resting heart rate may be measured by
palpating the radial artery. For this procedure, the index and middle fingers should be used to
gently apply pressure on the inside of the wrist just above the thumb. The resting pulse is
determined using a 15-second count and the first beat is counted as “zero”. The total number of
beats in the 15-second count is then multiplied by 4, and recorded in beats/minute (bpm) on the
DND 279.
20.
In the event that the RHR exceeds 100 beats/minute, wait an additional five minutes and
repeat the procedure. Should the RHR still exceed 100 beats/minute on the second reading, the
member shall be referred to a MO utilizing the DND 582. The member shall not perform the
evaluation or receive an exercise program until appropriate medical clearance is received.
The resting pulse is determined using a 15-second count.
Count the first beat as “zero”
RHR exceeds 100 bpm on the second reading: refer to MO
18
21.
Measuring Resting Blood Pressure (RBP). When conducting resting blood pressure
(RBP) a stethoscope and sphygmomanometer shall be used. An appropriate size of blood
pressure cuff should be chosen and applied to the member’s left arm. Additional procedures are:
a. The cuff should be wrapped securely around the left arm with the lower margin
two or three centimetres above the antecubital space. The arm should be
comfortably supported at an angle of 10° to 45° from the trunk with the lower
edge of the cuff at heart level;
b. Locate and note the brachial artery and the antecubital space by palpation;
c. Position the stethoscope in your ears with the earpiece pointing forward;
d. Locate radial artery;
e. Close the valve on the air pump by turning the thumbscrew in a clockwise
direction until it is tight;
f. Inflate the cuff quickly until the radial artery pulse can no longer be felt. Continue
to inflate the cuff to a level 20 to 30 mm Hg above the level of the radial pulse
(normally not above 180 mm Hg);
g. Quickly position the diaphragm of the stethoscope over the brachial artery. Apply
a minimum amount of pressure on the diaphragm of the stethoscope so as not to
distort the artery. The diaphragm should be in complete contact with the skin.
The stethoscope should not touch the cuff or it’s tubing;
h. Release the cuff pressure at a rate of approximately 2 mm Hg per second;
i. The systolic blood pressure is determined by the first perception of sound
(Korotkoff sound). Note the exact numerical line on the scale where you hear
this beat;
19
j.
k.
The diastolic blood pressure is determined when the sounds cease to be tapping
in quality and are fully muffled; and
The cuff is then deflated to zero pressure and removed from the member’s arm.
22.
The resting systolic and diastolic pressures are recorded to the nearest 2 mm Hg in the
appropriate space in section C of the DND 279 form.
23.
In the event that the resting systolic blood pressure is greater than 140 mm Hg and/or
the resting diastolic blood pressure is greater than 90 mm Hg, have the member rest quietly for
five minutes before repeating the measurement. If after two readings, the members resting
systolic blood pressure and/or resting diastolic blood pressure are still greater, the member shall
not be permitted to undertake the evaluation. Refer to the MO utilizing the DND 582.
Resting Systolic Blood Pressure greater than 140 mm Hg and/or
Resting Diastolic Blood Pressure greater than 90 mm Hg on the
second reading: refer to MO
24.
Automated BP Monitors. When conducting the CF EXPRES evaluation, blood pressure
should be measured using a sphygmomanometer and stethoscope. The use of automated BP
monitors is a matter for review. Current CFPSA policy aligns with the Canadian Society for
Exercise Physiology (CSEP), which permits the use of automated BP monitors by hearing
impaired fitness appraisers only.
20
PART III – FITNESS ASSESSMENT
Cardiorespiratory Fitness (DND 279 Section D 1,2&3)
•
•
20 Meter Shuttle Run (20 MSR)
Modified Canadian Aerobic Fitness Test (mCAFT)
20 MSR Protocol (Section D1)
25.
General. Effective 1 January 1999, the 20 MSR was approved as the primary aerobic
evaluation for CF personnel regardless of age. The 20 MSR is significantly more valid and
reliable than the step test when compared to a directly measured maximal treadmill test. The 20
MSR has a validity correlation coefficient of 0.97 when compared to the “gold standard” of direct
measurement on a treadmill (Gadoury and Léger, 1984). The reliability of the 20 MSR has been
quoted as 0.95 (Leone and Léger, 1983). Léger and Gadoury (1989) found the 20 MSR to be a
significantly more accurate predictor of VO2max than the CAFT and when compared to the
treadmill VO2 max direct measure, is generally a more valid measure of VO2max than other
popular running tests. In comparison to the step-test, the 20 MSR can process up to 15 times
more subjects per unit of time, and may be more specific to military field tasks due to its robust
and dynamic nature. It is important to note that the Léger 20 MSR protocol has undergone some
minor modifications to adapt to the requirements of the Canadian Forces. The original protocol
mentions that the test is terminated when a member does not reach the 20-meter line within a few
steps. In order to provide a specific guideline on the distance to be covered by the member a
warning line, refer to as the 19-meter line, has been added to the original protocol. Details in
para 33 below.
26.
The 20 MSR is a progressive intensity test, which means that the CF member cannot
manipulate his/her pace to compensate for diminished physiological capacity (fatigue).
Therefore, there is a far greater chance that the 20 MSR will be discontinued primarily for
physical fitness reasons than it will for sudden physiologic trauma. The uniqueness of the shuttle
run is its gradual, controlled build-up. This is different from a timed run on a track, such as the
1.5 mile run, where for example, a member may start too quickly and slow down at the end,
resulting in a lower score than what may have been attained.
27.
•
•
•
•
•
The 20 MSR has many positive features:
it is progressive and emphasizes safety;
gives a very accurate reading of aerobic fitness;
provides a personal challenge for all CF members;
permits a number of members to be evaluated at the same time; and
simulates the physical demands of CF work better than the mCAFT due to its dynamic and
robust nature.
28.
Staff Organization. The ideal member to evaluator ratio is 5:1. This ratio should
normally not exceed 15:1. To facilitate the evaluation procedure, BFTA qualified members may
assist the PSP Fitness and Sports Staff with conducting the 20 MSR. They may assist by
ensuring that the members being evaluated follow the specified protocol, and may assist with the
recording of data. Under no circumstances will BFTA’s be permitted to sign off on forms or
prescribe exercise based on the evaluation results. The PSP Fitness and Sports Instructor is
responsible for the evaluation and accuracy of recorded information. Fitness and Sports Directors
and their Fitness Coordinators are responsible for quality control and supervision.
29.
Set-up for 20 MSR. Prior to the 20 MSR test, the following set-up (Figure 1) must be
completed:
21
a. measure out a 20-metre distance and place pylons/markers and/or tape at
each end of the 20-metre distance;
b. measure in a distance of 1 metre from each end of the 20-metre course and
place pylons/markers and/or tape at the 1 metre line, and
c. make sure that the sound signals can be heard at both ends of the 20-metre
shuttle run course;
Figure 1
▲
20 MSR set up
▲
▲
1m
1m
▲
▲
▲
▲
▲
20 meters
22
30.
Information Briefing. An information briefing will be given to all members prior to the
commencement of the evaluation. The briefing should include:
a. short description and demonstration of exercise protocols (full details to be given
prior to each activity);
b. an outline of safety aspects (ex. should personnel wish to leave the testing area
after completing the 20 MSR, ensure that another member accompanies them,
and that their whereabouts is known); and
b. requirements to stop if unusual pains or difficulties are experienced.
31.
Warm-Up. Prior to the evaluation, all members should be given an instructed general
warm-up session. Due to the nature of the evaluation, the general warm up should be thorough
and concentrated on the lower extremities. Members should be provided a few minutes to
conduct their own specific warm-up, stretching or pre-evaluation routine.
32.
Conducting 20 MSR. Groups of members will perform the test together, shuttling
(running) back and forth across the course. A 20 MSR compact disc and a CD player are used to
provide the proper cadence. The evaluation starts at a walk-jog pace of 8.5 km/hr and increases
0.5 km/hr for each one-minute stage. The maximum length of the test is 20 minutes. However,
on average, most male members will complete 8-10 minutes of shuttling while most female
members will complete 6-8 minutes of shuttling.
33.
The following steps should be followed in conducting the 20 MSR:
a.
b.
c.
d.
e.
f.
g.
h.
i.
j.
k.
Have the members being evaluated line up on one of the 20-metre lines.
Ensure that there is an adequate distance between members;
Provide each member with a numbered pinnie;
Record the member’s number beside their name on the data sheet;
Explain and demonstrate the testing protocol to the members being evaluated.
Emphasize that turns are executed using a pivot motion and that wide turns are
not acceptable;
Ensure to inform members not to leave the gym or evaluation area after
completing the 20 MSR without permission of a staff member (e.g. water,
washroom, etc);
At the “The test starts in 30 seconds” warning, advise all members that the
evaluation will begin in 30 seconds;
Ensure at every sound signal that all members have reached one of the 20metre lines;
If at any point the member does not reach the 19-metre line, have that member
stop the evaluation immediately and record the last completed stage on the
data sheet;
Member reaching the 19 meter line but failing to reach the 20 meter line will
receive a “warning”. The evaluator or their appointed assistant will yell out
“WARNING” followed by the pinnie number of the member, in a voice clear
enough for the member and the evaluator at the other 20-metre line to
understand. Two warnings in a row will result in termination of the test.
Have that member stop the evaluation immediately and record the last
completed stage on the data sheet;
It is accepted that members could accumulate a number of warnings provided
that they did not receive two in a row. However, any recognition that a member
is clearly trying to “play the system” by not attempting to reach the 20-metre
line could be grounds for an evaluator to terminate the test for said member;
Explain that any members receiving a “WARNING”, having reached the 19metre line but not the 20-metre line, must turn on the beep and shuttle back
in the other direction. Therefore, it is not required that they touch that 20-metre
23
line, however, they must touch the following 20 meter line. Failure to do so will
result in termination of the test;and
PSP/BFTA qualified personnel will accompany the group through the first few
stages of the 20 MSR so that proper pace and coordination can be established;
l.
The tester will not give verbal encouragement during the
performance of the aerobic exercises.
The encouragement may result in member straining beyond
their limits.
Terminating a 20 MSR. The 20 MSR is terminated when any of the following occur:
34.
•
•
•
•
•
•
if a member stops;
member fails to reach the 19 meter line;
member fails to reach the 20 meter line twice in a row;
if a member complains of or experiences dizziness, chest pain, tightness in the
chest, nausea, severe pain or weakness in limbs, mental confusion or any
other severe pain;
if an individual appears to be staggering, has marked dyspnea
(breathlessness), or cyanosis (blue discoloration of the skin due to lack of
oxygen); and
if at any time you, the evaluator, becomes concerned with the safety of a
member.
35.
Cool-Down. A supervised cool-down should be conducted, concentrating on the lower
extremities.
Calculation of VO2 max. (DND 279, Section D2-3)
36.
Upon completion of 20 MSR:
a.
b.
c.
Insert last stage completed in Section D1 of DND 279;
Determine VO2 max prediction using Tool 7 and insert result in Section D1 of
DND 279; and
Insert MPFS for VO2 max in Section D3, using Tool 8.
D1. 20 MSR / CN 20 M
LAST STAGE COMPLETED
DERNIER PALIER EXÉCUTÉ
__________
PREDICTED VO2MAX
VO2MAX PRÉDITE
__________ ml/kg/min
D3. VO2 MAX
____________
MPFS / NMCP
24
20 MSR REFERENCES
Astrand, P.O. & Rhyming, I. (1954). A Nomogram for calculation of aerobic capacity (physical
fitness) from pulse rate during submaximal work. Journal of Applied Physiology. 7, 218-221.
Cooper, K.H. (1968). A means of assessing maximal oxygen intake. Journal of the American
Medical Association. 203, 135-137.
Fitness and Amateur Sport (1987). Canadian Standardized Test of Fitness (CSTF) Operations
Manual. Third Edition.
Gadoury, C. & Léger, L. (1984). Unpublished Data.
Léger, L. & Gadoury, C. (1989). Validity of the 20 m shuttle run test with 1 min stages to predict
VO2 max in adults. Canadian Journal of Sport Sciences. 14, 21-26.
Leone, M. & Léger, L. (1983). Unpublished data.
Paliczka, V.J., Nichols, A.K. and Boreham, C.A.G. (1987). A multi-stage shuttle run as a predictor
of running performance and maximal oxygen uptake in adults. British Journal of Sports
Medicine. 21, 163-165.
Stevenson, J.M., Andrew. G.M., Bryant, J.T., Thompson, J.M. Lee, S.W. & Swan, R.D. (1988).
Development of Minimum Physical Fitness Standards for the Canadian Armed Forces: Phase
II. School of Physical and Health Education, Department of Mechanical Engineering,
Queen’s University, Kingston, ON.
25
mCAFT Protocol (DND 279, Section D2)
37.
General. The mCAFT is the alternate aerobic fitness evaluation and will be the protocol
for CF members who meet the criteria stated at para 6.
38.
Evaluation Site. The mCAFT should take place in a separate room from the main
gymnasium, a room measuring at least 3.6m X 6.10m. This room should be fairly private, quiet
and have adequate ventilation and a constant temperature around 20 degrees Celsius. See Tool
9 for evaluation room set up. Shower and change room facilities should be located in close
proximity. If the main gymnasium area has to be utilized, every effort should be made to screen
off a corner to ensure some degree of privacy. In either case, a separate or private area must be
available for debriefing the member at the conclusion of the evaluation.
39.
Weight Measurement. Weight is to be measured with a beam scale and recorded to the
nearest 0.1Kg. Ensure the scale is on a flat surface. If it is placed on a rug, use a half-inch board
under the scale. The member must be weighed without footwear and in light clothing. Ensure
the member stands erect and has feet entirely on the scale.
40.
mCAFT. The mCAFT is a double step test where members complete one or more
sessions of three minutes of stepping at predetermined speeds based on their age and gender.
Everyone begins the stepping sequence on double 20.3 cm steps. More fit (and younger)
members may complete their appraisal with a single step sequence using the single 40.6
centimetre step by crossing to the other side of the steps apparatus. (Tool 5)
41.
The mCAFT is structured so that in most cases the member’s first three-minute stage is
at a cadence intensity of 65 to 70 percent of the average aerobic power expected of a person ten
years older. Instructions and time signals are given on the CD as to when to start and stop
exercising and for the counting of the ten-second measurement of the post-exercise heart rate.
Depending on the exercise heart rate response, the member will either proceed to the next
stepping stage or have the test terminated. To determine exercise heart rate ceilings, refer to
Figure 2. The second stage of three minutes of stepping is at 65 to 70 percent of the average
aerobic power expected for their own age group. Again, if they do not attain or exceed the ceiling
heart rate a further three minutes of stepping is performed at an intensity equivalent to 65 to 70
percent of the average aerobic power for a person ten years younger. Members complete as
many of these progressively more demanding three-minute bouts of exercise as necessary to
equal or exceed the ceiling post-exercise heart rate. The ceiling is set at 85 percent of the
predicted maximum heart rate for their age group. Having members exercise to this level of
intensity helps in determining an accurate aerobic capacity.
26
Figure 2
Ceiling Post-Exercise Heart Rates
Ceiling Post-Exercise Heart Rates
Age
10 Sec. Count
Monitor Reading
Age
10 Sec. Count
Monitor Reading
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
29
28
28
28
28
28
28
28
28
28
27
27
27
27
27
27
27
26
26
26
26
26
26
26
25
25
25
25
174
173
173
172
171
170
169
168
167
167
166
165
164
163
162
162
161
160
159
158
157
156
156
155
154
153
152
151
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
25
25
25
24
24
24
24
24
24
24
23
23
23
23
23
23
23
22
22
22
22
22
22
22
21
21
21
150
150
149
148
147
146
145
145
144
143
142
141
140
139
139
138
137
136
135
134
133
133
132
131
130
129
128
42.
Use of HR monitor. It is recommended that you use a valid and reliable heart rate
monitor to determine heart rates during the mCAFT. Before beginning the mCAFT, the heart rate
monitor should be put on according to manufacturer’s recommendations. Ensure that the heart
rate monitor is working properly. If a heart rate monitor is unavailable, heart rate determination
using a stethoscope is permitted. The reading of the heart rate monitor is made immediately
upon completion of the stepping stage and not after the ten-seconds counts, as is the case in the
radial palpation or auscultation.
43.
Starting Stage. Determine the starting stage of stepping exercise based on age and
gender, using Figure 3.
27
Figure 3
mCAFT starting stage
Age
Starting stage
for Males
Starting stage
for Females
60-69
50-59
40-49
30-39
20-29
15-19
1
2
3
3
4
4
1
1
2
3
3
3
44.
Information Briefing. The member should then be informed that the first stepping
exercise is three minutes in duration. He/she will cease to step when the music stops, and
remain motionless. You will administer a heart rate check upon completion of every stage.
Depending on his/her heart rate response, you will inform the member if he/she is to stop or
continue for another stage.
45.
mCAFT Conduct of the Stepping Sequence. Demonstrate and have members practice
the stepping sequence, first without the music, and then with it, but not more than twice each
time. Ensure that they place both feet completely on the top step and that the legs are fully
extended and the back upright during this phase of the movement. Member must step up and
down and not run. Also, ensure that proper cadence is maintained. Count and/or step a few
steps with member who is experiencing difficulty. (See Figure 4 for proper stepping cadence)
Figure 4
Correct mCAFT Stepping Cadence (footplants.min-1)
Stage
Stepping cadence
for Males
Stepping cadence
for Females
1
2
3
4
5
6
7
8
66
84
102
114
132
144
118*
132*
66
84
102
114
120
132
144
118*
NOTE: Stages 1-6 for men and stages 1-7 for women are
done using a two-step pattern on the double 20.3 cm steps.
Stages 7 and 8 for men and stage 8 for women use a
single-step pattern on a step 40.6 cm in height.
(You can use the back-or side-of the top step for this)
28
46.
Stepping Exercise Sequence
a.
Two-Steps
Start:
Stand in front of the first step, feet together. Member can start with either foot. If he starts
with the right foot the stepping is as follows:
(1)“STEP”. Place your right foot up on the first step;
(2) “STEP”. Place your left foot up to the second step;
(3) “UP”. Place your right foot up on the second step, so feet are together.
29
(4) “STEP”. Start down with your left foot to the first step;
(5) “STEP”. Place your right foot on ground level.
(6) “DOWN”. Place your left foot to the ground level, feet are together;
Cadence
STEP-STEP-UP,
STEP-STEP-DOWN; and
UP - 2-3, DOWN - 2-3,
UP - 2-3, DOWN - 2-3.
30
b.
One-Step
Start:
Stand at the back or side of the top step with feet together.
(1) “STEP”. Place your right foot on the step;
(2) “UP”. Place your left foot on the step so feet are together.
(3) “STEP”. Place your right foot on ground level.
31
(4) “DOWN”. Place your left foot down on ground level so feet are together.
Cadence
STEP UP!
STEP DOWN!
UP-2 DOWN-2!
UP-2 DOWN-2!
32
47.
Post-exercise Heart Rate. Start the CD player and have the member perform the first
stage of the test. When the music stops have the member remain standing and motionless.
Determine the post-exercise heart rate with the stethoscope, heart rate monitor or radial artery.
The carotid artery will not be used.
48.
When determining heart rate manually, start counting the pulse at the termination of the
command word “COUNT” and continue counting until the first sound of the command word
“STOP”. The first beat is counted as one. Do not count a heartbeat, which occurs during the
command word “COUNT”. In such cases, the next heartbeat is counted as one. If you are using
a heart rate monitor, get the heart rate reading immediately upon completion of the stage.
49.
DO NOT stop the CD during the test. Pulse counting pauses have been recorded on the
CD. It is imperative that the CD continues operating for the duration of the test. Pulse counting
and determination if the member will continue to the next stepping stage must be accomplished
during the timed interval BETWEEN the musical stepping tempos.
Count the first beat as “one”
If the heart rate is equal to or exceeds the ceiling
Post Exercise Heart Rates: stop the test.
50.
Determining an accurate post-exercise heart rate is the critical measurement for deciding
if the member should continue to another stage and to predict maximum oxygen consumption
(VO2 max). Quickly determine if the member is to continue. If the heart rate is equal to or exceeds
the ceiling Post Exercise Heart Rates (10 second count) stop the test (Figure 2).
51.
Completing a Second or Third Stage. If the member’s heart rate is below the “Ceiling
Post Exercise Heart Rate” shown in Figure 2 and there are no contraindications, have the
member complete a second stepping stage. Repeat the same timing and counting procedure as
for Stage One. Members do as many sessions as necessary to raise the heart rate to the ceiling
shown in Figure 2.
52.
Discontinuation of the Test. The PSP Fitness and Sports Staff will discontinue the step
test if the member begins to stagger, complains of dizziness, extreme leg pain, nausea, chest
pain, or shows facial pallor. Have the member lie down; check heart rate and blood pressure.
Request assistance from a nurse or physician if the member does not seem to recuperate after a
few minutes. If necessary, have someone call an ambulance. Members need to be advised in
the pre-briefing that they may stop on their own if experiencing discomfort but that where they
stop will determine their result.
NOTE: Cadence maintenance is essential for accurate determination of VO2 max.
53.
If it becomes obvious that the member is unable to maintain the proper cadence after the
first minute of stepping; step with the member. If the difficulty in stepping is related to some
physiological function, discontinue the test. Refer the member to the Medical Officer.
54.
Cardiorespiratory Test Recovery. After member completes his/her last session of
exercise determined by the post-exercise heart rate, have him/her walk around slowly for two
minutes and then sit down. Once seated, if they appear fatigued or light-headed, elevate the legs
on the ergometer steps. If light-headedness persists, have them lie down and rest their legs
(elevated) on the steps. Record values in section D2 of DND 279.
55.
Measure and record the post-exercise systolic and diastolic blood pressure reading:
a.
Between 2:00 and 2:30 minute; and
b.
Between 3:30 and 4:00 minutes.
33
Measure and record post-exercise heart rate:
a.
Between 4:00 and 4:30 minutes.
D2. POST-EXERCISE VALUES
BP
2:00 – 2:30 SYS_______ DIAS ______mm Hg
BP
3:30 – 4:00 SYS_______ DIAS ______ mm Hg
HR
4: 00 – 4: 30 _________ BPM
56.
The post-exercise measures are taken after the last session is completed to ensure that
heart rate and blood pressure drop below the resting ceilings levels before members continue
with fitness evaluation. Thus heart rate must be less than 100 bpm, systolic blood pressure less
than 140 mm Hg and diastolic blood pressure less than 90 mm Hg. Record values on DND 279
Section D2.
NOTES:
(1)
(2)
If HR/BP values are above the pre-exercise criteria wait approximately five
minutes and take readings again. If the values are still above the criteria, the test
will not continue. Members must be sent to the MO with a DND 582.
Member HR and/or BP must be below the criteria before you permit him/her to
leave the test area.
57.
Cool-Down. Have the members walk around for two minutes, and then they can sit
down. It is important that personnel do not leave the testing area after completing the mCAFT.
Should personnel wish to have a drink of water, ensure that they are accompanied, and that their
whereabouts is known.
58.
mCAFT VO2 max Calculation. The calculation of VO2 max for the mCAFT must be
done prior to debrief. The calculation of VO2 max shall be done as follows:
a. Confirm the final stepping stage then determine the O2 cost for this level of exertion
using Figure 5 below;
Figure 5
Stage
1
2
3
4
5
6
7
8
O2 Cost in (ml-kg-1.min-1) for Different Stages of the mCAFT
Males O2 Cost
15.9
18.0
22.0
24.5
29.5
33.6
36.2
40.1
Females O2 Cost
15.9
18.0
22.0
24.5
26.3
29.5
33.6
36.2
34
b. Confirm member’s body mass (weight) in kg and age in years as recorded in block A
& D2 respectively;
c. Insert these three variables (O2 cost, body mass, and age) into the VO2 max formula
in block D2;
d. Record the VO2 max score.
NOTE: final value may be rounded off to the nearest decimal
ex. 34.34 = 34.3
ex. 34.57 = 34.6
ex. 34.98 = 35.0
ex. 35.05 = 35.1
e. Insert MPFS for VO2 max in Section D3, using Tool 8.
D2. CARDIORESPIRATORY FITNESS (mCAFT)
Last stage completed
__________
O2 Cost
__________
Weight
__________ kg
Age
__________ years
Predicted VO2 max
17.2 + (1.29 X O2 cost) – (0.09 X wt in kg) – (0.18 X age in years)
17,2 + (1,29 X ______) – (0,09 x ______) – (0,18 x __________)
17.2 + (____________) – (___________) – (______________)_)
Predicted VO2 max = _____________ ml/kg/min
D3. VO2 MAX
____________
MPFS / NMCP
35
Muscular Strength and Endurance (DND 279 Section E, F1-2)
Muscular Strength (DND 279 Section E)
Hand Grip Protocol
59.
Once the aerobic component has been completed, the muscular strength test is carried
out. The handgrip measurement is an indicator of overall muscular strength. The following
procedure will be used for all members:
a.
Have the member grasp the dynamometer in the appropriate hand. The grip is
taken between the fingers and the palm, at the base of the thumb. Adjust the
grip of the dynamometer so the second joint of the fingers should fit snuggly
under the handle and take the weight of the instrument. Lock the grip in place;
b.
The dynamometer is held in line with the forearm at the level of the thigh, away
from the body (at no more then a 45 degree angle), and then squeezed
vigorously so as to exert maximum force. Have the member exhale while
squeezing (to avoid build up of intrathoracic pressure);
c.
During the test neither the hand nor the dynamometer should be allowed to
touch the body or any other object. Measure both hands alternately allowing two
trials per hand. Record scores for each hand to the nearest kilogram in Section
E of DND 279;and
d.
Record the best score for each hand under score. Then, add the best score for
each hand and record as a single score, to the nearest “0.1kg” under “total”.
Insert MPFS score in space marked MPFS.
36
Muscular Endurance (DND 279 Section F1, F2)
Push-ups Protocol
60.
The following procedures will be used for push-ups:
a.
Start Position. In the start position the member lies flat on his/her stomach, legs
and feet together. Hands pointing forward are positioned underneath the
shoulders. To establish an acceptable hand position the evaluator may stand
directly over the member being tested, if the evaluator can see the entire
hand(s), then the position of the hands is too wide. Conversely, if the hands are
under the chest and the evaluator cannot see any portion of the hand(s) then the
position is too narrow. Elbows are comfortably back along the sides.
b.
Movement/Extension Phase. Using the toes as the pivotal point, the member
pushes up from the floor/mat (if using a mat use only a very thin mat or a very
firm mat so as not to effect the integrity of the push-up) by straightening the arms
to full extension. During this extension movement the elbows may flare out to the
side as long as the hands remain in position pointing forward (it is not required
that the member maintain elbows close to the sides during the movement phase,
thus performing more of a triceps push-up). The body must be kept in a straight
line; including the head that should not normally be cocked to look forward as
such action is contraindicated. The member descends to the down position.
c.
Down Position. The down position differs from the start position in that the
member does not return to lying on their stomach. During the execution of their
push-ups the member uses their muscular endurance to keep their body
suspended off the floor/mat throughout the evaluation. The proper down position
has the back of the upper arms (triceps area) parallel to the floor/mat. The chin,
chest area, stomach, thighs, or knees should not touch the floor/mat in the down
position. However, incidental contact of any body part should not be used as a
reason to terminate the test, or not count push-ups, unless the member through
such contact is gaining clear advantage. Once the member has attained the
down phase they continue with the next push-up (extension phase).
NOTE: If the member requires assistance in determining the correct down
position, the evaluator may hold an object (such as a ruler) in the air under the
member’s shoulder at the proper height of the down position. Each time the
member descends to the down position he/she should touch the object. Using
the hand in these instances is not recommended.
d.
Counting. Push-ups are to be performed continuously and without a time limit.
Push-ups that do not conform to the described protocol will not be counted. The
test shall be discontinued as soon as the member is seen to strain forcibly to
complete a push-up or is unable to maintain proper push-up technique. In many
cases, lack of compliance with protocol (i.e. arching back on a push-up, not going
down far enough, moving hands farther apart) can be corrected verbally and
simply results in push-ups that do not count. Such situations should not result in
termination of the test unless it is evident that advantage is being gained. Count
the initial movement up as one and then count each subsequent repetition to full
extension. Record that total in section F1 of the DND 279 form. The MPFS for
this protocol are available in Tool 8. Record the MPFS score in Section F1, DND
279.
37
38
Sit-ups Protocol
61.
The following procedure will be used for sit-ups:
a.
Start Position. The member lies in a supine position, knees bent at a right angle
(90 degrees), and feet about 30cm apart. Hold, or have someone else hold, the
ankles of the member and ensure that the heels are in constant contact with the
mat. The hands are placed beside the head and must be maintained in this
position for the duration of the test.
b.
Movement/Sit-up Phase. When ready, give the command begin. The member
is required to sit-up, initially keeping the lower back flat against the ground and
“curling” up to touch the knees with the elbows, and then lower themselves back
to the start position. The key to determining that the member has returned to
the start position is that the shoulder blades come in contact with the mat
between each repetition.
c.
Counting. The initial touch of the elbows to the knees counts as one. Each
subsequent touch of the knees, when the sit-up has been performed properly,
counts as another repetition. The member will perform as many repetitions as
possible within one minute. The member may pause whenever necessary.
Improperly performed sit-ups (i.e. did not return to starting position, lifted buttocks
to gain momentum), will not be counted but are not a reason to discontinue the
test. The evaluator can make verbal corrections. The test shall be discontinued
as soon as the member is seen to strain forcibly to complete a sit-up. Record the
number of sit-ups completed in one minute, or the number completed when the
test was discontinued, in section F2 of the DND 279 form. The MPFS for this
protocol are available in Tool 8. Record the MPFS score in Section F2 of the
DND 279.
39
62.
CFPSA Position on Curl-ups. The CF utilizes the full sit-up as part of its evaluation
protocols because it was the full sit-up that was utilized to determine the predictive standard of
the MPFS when it was established. The Canadian Society of Exercise Physiology’s preference to
utilize partial curl-ups will not be used for CF evaluations unless future validation studies for
MPFS occur utilizing the partial curl-up. Nevertheless, the utilization of the partial curl-up is highly
recommended as a safe and effective training tool to prepare members for their full sit-up testing.
Safety
63.
Member is to exhale when pushing or sitting up so as to minimize Valsalva Maneuvers
(a forced expiration against a closed glottis, i.e. performing a strain while breath holding). For
standardization and safety, the PSP Fitness and Sports Instructor will not give verbal
encouragement during the performance of the above muscular exercises. The encouragement
may result in a member straining to try to get an extra repetition.
The tester will not give verbal encouragement during the
performance of the muscular exercises.
The encouragement may result in a member straining
beyond their limits.
40
PART IV – FITNESS SUMMARY
Section G – Fitness Results
64.
Results are determined as follows:
a.
Aerobic Fitness. A yes is indicated if the member met the MPFS standard for
cardiorespiratory fitness. A no is indicated if the member did not meet the
standard as indicated at section D3 of the DND 279 form.
b.
Hand Grip (HG). A yes is indicated if the member met the MPFS standard for
muscular strength (hand grip). A no is indicated if the member did not meet the
standard, as indicated in section E of the DND 279 form.
c.
Push-ups (P-U). A yes is indicated if the member met the MPFS standard
for muscular endurance (push-ups). A no is indicated if the member did not
meet the standard, as indicated in section F1 of the DND 279 form.
d.
Sit-ups (S-U). A yes is indicated if the member met the MPFS standard for
muscular endurance (sit-ups). A no is indicated if the member did not meet the
standard, as indicated in section F2 of the DND 279 form.
e.
Met MPFS (yes/no). A yes is indicated if the member attained a score equal to
or greater than the MPFS in all physical fitness components: section D (VO2 max
– 20 MSR or mCAFT), section E (muscular strength - hand grip), and section F
(muscular endurance – both push-ups and sit-ups). A no is indicated if one or
more scores in Section D, E and F are below the MPFS.
f.
Physical Fitness Development Training for MPFS. A yes is indicated in
Section G6 if the member has not met MPFS, and must be registered for the
fitness development program. A no is indicated if member met the MPFS.
g.
Supervision for Fitness Development Program. The guidelines for the
assignment of a member to a training program which involves direct supervision
or self-supervised, are as follows (Section G7, DND 279):
(1)
Direct Supervision. Place a check mark after DIRECT if the member
fails to meet the standard for any of the fitness evaluation items (V02
Max, HG, P-U, S-U). The frequency of fitness development training shall
be no less than three times per week, for a minimum of twelve weeks.
However, the Fitness and Sports Director or his/her delegated
representative can make exceptions to this guideline where it is clear
that the member is ready to pass his/her evaluation. Direct supervision
implies direct monitoring/reporting of a member’s exercise program by a
certified PSP Fitness and Sports Instructor. Often this will occur through
specialized classes led by the PSP Fitness and Sports Instructors. At
Bases or locations where this is not possible, Commanding Officers
should seek direct supervision through local civilian professional
resources or through military personnel with proven fitness credentials,
(e.g. Kinesiology/physical education degree holder, Certified Fitness
Consultant - CFC, Advance Fitness Training Assistant- AFTA, etc.) Retest procedures must follow all the guidelines indicated in this manual.
(2)
Self-supervised. A check mark shall be placed after SELF if the
member meets or exceeds all standards. In these cases the member is
responsible for keeping up their own fitness in accordance with the
41
coordinated programs issued on the DND 279 form, when not otherwise
involved in unit controlled military fitness programs. CF members may
always converse with PSP Fitness and Sports Instructors about all
aspects of their assigned programs.
h.
Medically Excused. Members who have a valid medical excusal from some
components of the MPFS are still subject to completing the other components of
the evaluation. The PSP Fitness and Sports Instructor must check in Section G
and Section J1-Comments: “Medically excused for PER purposes.”
i.
Next evaluation. PSP Fitness and Sports Instructor will indicate in Section G8
and J1, DND 279 the Fiscal Year appropriate for their next annual evaluation.
Examples.
(1)
Member has achieved MPFS FY 04/05. Next evaluation FY 05/06.
(2)
Member achieved incentive program FY 04/05. Exempt evaluation FY
05/06. Next evaluation FY 06/07.
(3)
Member did not meet CF MPFS. Remedial training for a minimum of 3
months. Indicate month of re-evaluation.
NOTE: Fiscal Year calendar (April 1st to March 31st) is utilized to determine
evaluation period.
j.
Members failing to achieve CF MPFS will be advised by the chain of command if
administrative procedures will apply in accordance with CFAO 50-1.
Protocol when dealing with members 56-60 years old is to
complete the CF EXPRES evaluation, mark a line through Section
G of DND 279 and write “NO MPFS” on the line. In Section J1
check, “There are no MPFS for CF members 56-60 years of age.”
Use the protocol percentiles at Tool 15 of this chapter to
determine percentile and then use the guidelines for prescription
start levels for Section H of the DND 279.
Section H – Exercise Prescription
65.
See Chapter 4 for exercise prescription.
Section J – Other
66.
Section J1. The PSP Fitness and Sport Instructor must record recommendations
regarding the member to the Commanding Officer.
COMMENTS TO BE INSERTED IN SECTION J1, DND 279:
met CF MPFS FY___/___
met incentive program FY ___/___, exempted FY ___/___
did not meet CF MPFS FY ___/___, next evaluation month ____
medically excused for PER purposes FY ___/___
no MPFS for CF members 56-60 years of age
next evaluation FY ___/___
42
67.
Section J2. PSP Fitness and Sports Instructor signature is required in J2. PSP Fitness
and Sports Directors or PSP Fitness Coordinators are not required to sign the DND 279 unless
they conducted the actual evaluation. However, effective quality control of testing procedures
and an effective monitoring system following each failure are required in order to achieve the
delivery of the overall CF EXPRES program.
Section K – Certification of Understanding
68.
The member acknowledges the prescription and recommendation to maintain a CF
EXPRES record book and signs his/her approval. In cases of refusal to sign, the evaluator may
note in section K “member refused to sign” then distributes the required copies.
Section M – Program Approval
69.
UPR copy (Copy 2) must be sent to member’s unit and signed by the Commanding
Officer. Copy 2 to be inserted into member’s file.
DND 279 CF EXPRES Form
70.
The institution of the Privacy Act has called for a reduction in the amount of Protected B
material that is circulated even if following Protected B requirements. Completed DND 279 forms
will be distributed in accordance with the following procedures:
a.
b.
c.
d.
NOTES:
(1)
(2)
3)
Copy 1 to Base Surgeon;
Copy 2 for placement on member’s UPR (Pers files);
Copy 3 to PSP Fitness and Sports Section (Physical Fitness Envelope DND1117); and
Copy 4 to member.
Copy 2 must be approved and signed by the CO. It is not necessary for Copy 1,
3 and 4.
If the member’s CO were to find fault with the initial prescription, the member
would receive a corrected or updated copy if changes were applied to the DND
279 form.
Dependent on local procedures the UPR copy could be kept at the local fitness
and sports center/gym if it was recognized as an official satellite site of the UPR
in accordance with the Privacy Act.
43
CHAPTER 4
EXERCISE PRESCRIPTION
General
1.
Measurement of physical fitness provides data that is helpful in the development of
exercise prescriptions. Physical fitness evaluations permit the collection of baseline data that
allows participants to follow their progress. A fundamental goal of exercise programs is to
promote physical fitness. The underlying concept of performance related fitness is that better
status in each of the constituent fitness components is associated with better performance or
optimal work performance. In the CF EXPRES Program, exercise prescription information
provides the building blocks of performance related fitness and overall health and wellness.
Supervision of Exercise Programs
2.
The guidelines for the assignment of a member to a training program are listed in Part IV
– Chap 3 of this manual. Members who failed any of the test items will be subject to direct
supervision. Members who meet or exceed the Minimum Physical Fitness Standard will be selfsupervised.
Exercise Prescription
3.
The exercise prescription information shall contain the following:
a.
b.
c.
a warm-up and cool-down which includes a flexibility/stretching program;
an aerobic program to include recommended quantity and quality of activity; and
a muscular strength and endurance program to include recommended quantity
and quality of activity.
Warm-up
4.
A series of warm-up exercises is appropriate prior to commencing physical fitness
training. A proper warm-up will exercise all the major muscle groups of the body, increase body
temperature, raise heart rate and respiration rates, and generally prepare the body for the
physical fitness activities that are to follow. The warm-up should be a gradual process, and
approximately 10 minutes in length. To increase the blood circulation, the member should begin
with some easy jogging, brisk walking or other activities conducted in an easy manner. Then a
series of dynamic and static flexibility exercises should be performed.
5.
Members pursuing a flexibility/stretching routine should be encouraged to:
a. stretch slowly and smoothly without bouncing;
b. use gentle, stretch-and-hold, or continuous movement, whichever is right for the
exercise;
c. avoid stretching injured muscles;
d. avoid pain and avoid holding their breath during the stretch;
e. hold each stretching exercise repetition for a minimum of 15 seconds;
f. strive for a relaxed feeling; and
g. keep warm while stretching.
6.
Some specific warm up exercises which may be prescribed are outlined below, however,
others may be prescribed:
44
a.
b.
c.
d.
e.
f.
g.
h.
i.
Arm circles: full, slow sweeping circles using both arms. Frontwards and then
backwards;
Side stretch: Reach one arm overhead and the other down by the side of the
leg. Repeat, alternating from side to side;
Cat-back: on all fours, arch, tucking chin to chest and exhaling. Return to flatback position. Don’t sag;
Pelvic tilt: on your back, knees bent, feet flat, on floor. Tighten abdominal and
buttocks and press your lower back firmly against the floor;
Sit-and-reach: one leg straight, the other bent with sole of the foot near knee of
straight leg. Reach out along the straight leg;
Knee crossovers: seated, legs in front, knees bent, feet flat on the floor. Roll
legs to one side toward the floor. Look over the other shoulder;
Thigh stretch: bend one knee, grasp ankle behind, and pull foot gently toward
seat. Repeat alternately with other leg. Don’t arch your back;
Lunge: shift weight forward and down over bent front leg, with your rear leg as
straight as possible and its heel off the floor;and
Calf stretch: one foot in front of the other and feet pointing straight ahead, bend
both legs (squatting) to stretch the soleus muscle in the rear leg. Repeat with
legs further apart and back leg straight to stretch the calf muscle in the rear leg.
Cool-down
7.
Upon completion of physical fitness training, cool-downs assist the various body systems
to return to their homeostatic states in a safe, gradual fashion. Following exercise, body
temperature should be permitted to gradually return to normal. This process can be assisted by
conducting an active recovery period followed by stretching exercises.
8.
The active recovery period will prevent blood pooling; and stretching exercises will not
only improve flexibility, but also assist in reducing the degree of muscle soreness after exercise.
Approximately 10 minutes of cool down activities is important at the end of the workout.
Aerobic Fitness Program
9.
Aerobic fitness program will be given to each CF member. The aerobic fitness program
shall include the recommended quantity and quality of activity to improve and/or maintain aerobic
fitness.
10.
The following general guidelines for the prescription of aerobic exercise shall be utilized
based on the FITT Principle:
a.
Frequency: 3-5 times per week. The frequency prescribed will depend on the
member’s current level of activity as well as his/her performance on the CF
EXPRES Test.
b.
Intensity: Target heart rate zone (THRZ) for exercise prescription should be
between 60-90% of predicted maximum heart rate. The exercise intensity
prescribed will depend upon the member’s performance on the CF EXPRES
Test, which has been determined to be significantly correlated to their maximal
aerobic capacity. (Maximum HR = 220 – age)
c.
Time: Normally 20 – 60 minutes of continuous activity. The time of exercise
sessions will be based on the member’s current level of activity and performance
on the CF EXPRES Test.
45
d.
Type: Activities that use large muscles groups and can be done in a continual
and rhythmic manner. The type of aerobic activity prescribed should be based
upon the activity preference of the member.
11.
In addition to the above general guidelines, for the CF member who does not meet or
who barely meets the CF MPFS, the starting exercise intensity should probably be within the
range of 60-75% of age-predicted maximum heart rate. For the CF members achieving the CF
Incentive program, the exercise intensity should probably be within the range of 75-90% of agepredicted maximum heart rate. In most cases varying exercise intensity anywhere within the 6090% of age-predicted max heart rate can be an effective training tool. The evaluator must keep in
mind that along with intensity, the frequency, time and type of activity must be considered for
aerobic exercise prescription.
12.
It must be emphasized that these are general guidelines only. It is the responsibility of
evaluators to assess the starting exercise intensity, frequency, time and type of exercise. Relying
on their professional qualifications and experience, evaluators shall prescribe exercise based
upon the above criteria as well as:
a. their interaction with the member:
b. the current physical activity/training level of the member; and
c. any additional information which is gathered during the evaluation.
13.
CF EXPRES Principles. The original CF EXPRES Guides considered the FITT
principle, as must all prescriptions of safe reliable exercise. The additional information provided
below about progression and phases was also considered in the booklets. This information also
provides good tips for the production of fitness development programs and other aerobic and
muscular strength and endurance programs that may on occasion be prescribed by PSP Fitness
and Sports Instructors.
14.
In concurrence with the guidelines, the following CF EXPRES (English) Programme
Guides (series A-PD-050-062/PT-) may be utilized:
a.
b.
c.
d.
e.
f.
g.
h.
i.
j.
k.
Personal training record – 007;
CF EXPRES Info Booklet;
Walking – 012;
Swimming – 014;
Stationary cycle – 016;
Rope skipping – 018;
Cycling – 020;
Jogging – 022;
Cross-country skiing – 024;
Skating – 026; and
Snowshoeing – 028.
15.
CF EXPRES Programme Guides. If using the guides, each exercise program in the
EXPRES Programme Guides comprises levels 1 to 3. Each level provides 13 weeks of fitness
training. After completion of the CF EXPRES evaluation, an individual’s results will be calculated
and percentiles will be assigned to each performance in accordance with the charts found in
Tools 10-16 of this manual. When prescribing the EXPRES Programme Guides the assigned
percentile will then determine the level of exercise and the starting week at which the member
should start his/her exercise training. This would only require adjustment under special
circumstances (e.g. member’s prescriptions should be adjusted to starting at a less advanced
level if they are at the beginner level in a requisite skill such as snowshoeing or swimming).
16.
Additional Aerobic Activities. The EXPRES Programme Guides include those
exercises originally approved as part of the CF EXPRES training program; therefore they are
46
easily recognized as justifiable prescription exercises for the purposes of ensuring safe reliable
training programs. This is not to suggest that one’s physical training be necessarily limited to this
slate of activities. Other safe reliable fitness activities such as the rowing machines, step
machines, elliptical etc. found in our CF Fitness Centers throughout the country also provide safe
reliable training provided members are fully familiar with their use and they respect the principals
of warm-up, heart rate target zones and cool down. If in doubt members may check with PSP
Fitness and Sports Instructors before commencing a program on these machines.
Heart Rate Monitoring
17.
CF members should be encouraged to monitor their heart rate prior to, during, and after
their physical fitness training sessions. Monitoring heart rate prior to the exercise session will
provide the member with a resting heart rate value, which may be used as a baseline for
measuring progress. Resting heart rate values should decrease as the member becomes more
aerobically fit. CF members should be encouraged to monitor their heart rate during the exercise
session to ensure that they are working within their target heart rate zone as prescribed. This will
ensure maximum benefits are obtained from the exercise session. Post-exercise heart rates
should be taken to ensure that recovery from the exercise session is occurring.
18.
Heart rate may be monitored by a number of methods:
a. Heart rate monitor; and
b. Radial artery;
19.
CF members must be informed that their target heart rate zone is based on average
heart rates for persons of similar age, and that their own maximum heart rate could be below or
above the average. Therefore, they may have to adjust their level of activity so that they are
comfortable.
20.
The “Borg Scale” (Tool 17) is another method of monitoring exercise intensity. The scale
uses a numbering system with descriptions of perceived effort to assess exercise intensity. All
PSP Fitness and Sports Instructors should be familiar with the Borg Scale and its application.
21.
The “Talk Test”, although not as scientific as heart rate monitoring or the Borg Scale, is
useful. The principle of “Talk Test” is that a member should be able to carry on a conversation
during exercise, and if they cannot, then the intensity is too high.
Muscular Strength and Endurance
22.
Muscular strength and endurance program information shall be given to each CF
member. The programs will include the recommended quality and quantity to improve and
maintain muscular strength and endurance. The FITT principle shall be used, detailing specific
exercises as well as the number of sets and repetitions to be completed.
23.
In addition to developing a personalized muscular strength and endurance program for
CF members, the following CF EXPRES (English) Programs Guides (Series A-PD-050-062/PT-)
may be utilized:
a. Muscular Strength and Endurance – 010; and
b. Nautilus – 030.
24.
Numerous variations in weight training equipment have occurred since the publication of
the CF EXPRES Guides. PSP Fitness and Sports Instructors should aid members with the
application of the Guide and current information to the equipment available.
47
Rate of Progression- All Fitness Programs
25.
Progression rates depend on many factors such as the member’s initial functional
capacity, health status, age and needs or goals. Members who are in poor condition may
experience relatively quick improvements (in 6 to 12 weeks) for some fitness parameters but as
their physical condition improves, the increment or size of improvement will become smaller.
The PSP Fitness and Sports Instructor must therefore impress upon the member to think in terms
of a long-term concept. Words of encouragement are always useful as are methods of selfdiscovery and self-monitoring by the members (e.g. Resting HR will decrease overtime, weight
may decrease or be redistributed, muscles will tone up, member should feel better etc.)
26.
It is useful to consider there would normally be different stages of progression: initial,
improvements, and maintenance.
27.
Initial Phase. Usually four to six weeks (see note below) is important, especially for
personnel who have not been exercising in the recent past. The objective is to make the
preliminary physiological adaptations with a minimum of discomfort (e.g. muscle soreness, injury,
etc) and discouragement of the member. Two or three extra, independent static stretching
sessions could be applied daily to reduce muscle soreness.
NOTES:
(1)
(2)
Some sedentary members may not be able to maintain 20 minutes of
conditioning. It is recommended to inform the member that conditioning can be
split into several daily segments without any great loss in its effectiveness.
The member should not experience undue fatigue an hour after the exercise
session is completed. If it does occur, the combination of intensity and duration
was likely too high, assuming the member was not exercising in extreme heat,
unusually hilly terrain etc. Confirm that the member’s HR target zone was not
exceeded. Then reduce duration.
The first two weeks of workouts for a sedentary, asymptomatic person who is
reasonably fit should be of a moderate duration (approximately 20 minutes) and
intensity (60 to 70 percent). If there are no complications, the duration may be
increased as discussed under the principle of progression.
This is a guide. Two weeks is a minimum for non-exercising, asymptomatic
members. Six to ten weeks may be appropriate for asymptomatic members
while an initial phase will not likely be required for a fit person who is presently on
an exercise program.
28.
Improvement Phase. During this phase, intensity level is nearer to the top end of the
60-90 percent heart rate target zone. The duration of the activity is increased every two or three
weeks. Symptom limited participants are to use discontinuous aerobic exercise and progress
toward continuous aerobic exercise. Age is a factor when increasing the duration phase since
adaptation to conditioning usually takes longer as one gets older (i.e. add an additional week of
training for each decade in life after age 30).
29.
Maintenance Phase. It could take approximately six months of regular, progressive
training to get to the point where the member will be at an all-round fitness level, which is
acceptable for the military requirements. Before beginning this maintenance phase, it may be a
good time for the member to re-examine goals and objectives.
30.
The maintenance program could be just to continue the same workout schedule or it
could branch out to include a variety of activities. However, for military purposes, the CF must
always be able to maintain control over what is prescribed. In this regard, the value of the activity
must be clearly demonstrable and must be quantifiable in terms of the principles of the CF
EXPRES Program.
48
Prescription Materials
31.
All CF EXPRES materials are available as resource materials. In addition, Canadian
Physical Activity, Fitness and Lifestyle Approach (CPAFLA) resource materials may be utilized.
32.
The following tools found in the CPAFLA manual, although not compulsory to use, may
assist you in developing an action plan and exercise prescription, particularly for those CF
members exhibiting borderline or failing fitness results.
a.
b.
c.
d.
e.
f.
g.
h.
i.
j.
k.
l.
m.
Healthy Physical Activity Participation Questionnaire;
Stages of Change;
Activity Inventory;
Inventory of Lifestyle Needs and Activity Preferences;
Choosing Alternatives for Action;
Decision Balance Sheet;
Motivation List;
First-step planner;
Self-Contract;
Goal-Setting Worksheet;
Relapse Planner;
Fantastic Lifestyle Checklist; and
Health Promotion Resources.
33.
Tools 10-16 of this manual provide the VO2 max and 20 MSR percentile ranks adjusted
for age and gender that can be used in the calculation of the Exercise Prescription Level
information.
Sport and Recreation Activities
34.
While certain sports like soccer and squash have a beneficial effect on conditioning one’s
body, they are not to be prescribed under the CF EXPRES program. The reason is that
monitoring one’s intensity as well as quantifying frequency, duration and progression is difficult.
Also, the competitive nature of most sports will often cause people to exceed their prescribed
percentage of functional capacity. This is not to discourage members or to say that a member
shall not participate in such activities. In fact, the CF Sports Order (CFAO 50-3) and the
Recreation Order (CFAO 50-2) pertain to these activities.
35.
In terms of fitness, sports and recreation there is a significant distinction that should be
clear to the member. Certain activities, because of the rationale by which they are performed, are
in the CF’s interest, while the same activities, performed for other reasons, are in the member’s
interests. A leisure pursuit, in which the member is able to choose how free time is used, is
clearly part of the latter designation. Generally, the Recreation Order deals in this subject. CF
Sports are for the benefit of unit cohesion, morale, etc and are in the CF’s interest.
Debrief to the Member
36.
PSP Fitness and Sports Instructors will meet briefly with all members after an evaluation
to go over results and applicable prescription information. Those members unable to attain the
MPFS or those members with specific fitness needs/injuries beyond the norm should be allocated
additional time or be re-booked with a Fitness and Sports Instructor for an appointed counseling
session. Debriefs will generally include:
a.
brief member on his/her CF EXPRES evaluation results;
49
b.
give each member individual exercise prescription based on his/her CF EXPRES
evaluation results and preferred type of activities; and
c.
explain the use of CF EXPRES Program Guides if required;
d.
encourage cross training with the preferred type of activities if desired by the
member;
e.
calculate target heart rate zone (THRZ) and explain to the member the methods
and importance of monitoring heart rate before, during and after training
sessions;
f.
description of proper warm-ups and cool-down; and
g.
explain the member’s personal program using the FITT formula/rate of
progression.
50
CHAPTER 5
HEALTH RELATED FITNESS
General
1.
Health related fitness comprises those components of fitness that exhibit a relationship
with health status. Positive health is associated with a capacity to enjoy life, to withstand
challenges, and the absence of disease. The underlying concept of health related fitness is that
better status in each of the constituent components is associated with lower risk for development
of disease and/or functional disability.
2.
Heart attack, stroke, and cancer are the major causes of death and disability among
Canadian adults. Physical inactivity, cigarette smoking, improper dietary habits, and
inappropriate responses to stress all contribute to the problem.
Lifestyle Assessment
3.
The Canadian Society for Exercise Physiology has developed a FANTASTIC Lifestyle
Checklist that covers a broad range of issues that have a powerful influence on health. This
FANTASTIC Lifestyle Checklist is a tool that will permit the CF members to reflect on various
habits and attitudes. This tool does not have to be used, however, it is available as a resource if
required. Members may wish to discuss this questionnaire with PSP Fitness and Sport
Instructors.
Strengthening the Forces Health Promotion Program
4.
Strengthening the Forces is a campaign to promote health as a fundamental value in the
CF and to ensure that the workplace supports healthy lifestyle choices. The campaign does not
require members to take on extra tasks. Instead, it suggests some simple tips, which can easily
be done during one’s normal routine. Strengthening the Forces provides information in respect to
the following:
•
•
•
•
Active Living and Injury Prevention.
Addictions – alcohol and other drugs, smoking prevention and cessation, problem
gambling.
Social Wellness – stress management, suicide intervention, family wellness, and anger
management.
Nutritional Wellness – weight wellness, top fuel for top performance, “It’s your Choice”nutritional awareness campaign for messes.
5.
The most current brochures and materials related to the above programs can be
accessed through local health promotion professionals and/or ordering through the Canadian
forces supply system. For more information on these programs, go to
http://www.forces.gc.ca/health/Services/Engraph/health_promotion_home_e.asp
51
Tool 1
CF EXPRES Form (DND 279)
52
Tool 2
Medical Referral Form (DND 582)
53
Tool 3
List of Medications
Members reporting for evaluation with either the mCAFT/Step-test or the 20 MSR could be on a
wide variety of medications. To complicate matters many medications are known by several
different “Brand” names. The following list includes medications that are known to significantly
hinder heart rate response to exercise and therefore make the interpretation of fitness testing
results more difficult. The “Brand names” are in bold and listed in alphabetical order for ease of
reference. The non-proprietary names are shown in brackets ( ) after each brand name. Anyone
on the medications should be referred to his or her medical staff prior to any fitness assessment
or exercise prescription.
Apo-Acebutolol (Acebutolol hydrochloride)
Apo-Atenolol (Atenolol)
Apo-Metoprolol (Metoprolol tartate)
Apo-Metoprolol -Type L (Metoprolol
tartate)
Apo-Nadol- Nadolol
Apo-Pindol- (Pindolol)
Apo-Propranolol- (Propranolol
hydrochloride)
Apo-Timol- (Timolol maleate)
Apo-Tomop-(Timolol maleate)
Betaloc- (Metoprolol tartate)
Betaloc Durules – (Metoprolol tartate)
Betapace – (Sotalol hydrochloride)
Beta-Tim- (Timelol maleate)
Blocadren- (Timelol maleate)
Corgard – (Nadolol)
Corzide- (Nadolol- Bendroflumethiazide)
Dentosol- (Propranolol hydrochloride)
Gen-Atenolol – (Atenolol)
Gen-Pindolol - (Pindolol)
Gen-Tomolol – (Timolol maleate)
Indéral – (Propranolol hydrochloride)
Indéral-LA – (Propranolol hydrochloride)
Indéride – (Propranolol
hydrochloride/hydrochlorothiazide)
Lopresor – (Metoprolol tartate)
Monitan – (Acebutolol hydrochloride)
Novo-Atenolol – (Atenolol)
Novo-Metoprol – (Metoprolol tartate)
Novo-Nadolol – (Nadolol)
Novo-Pindol – (Pindolol)
Novo-Pranol – (Propranolol
hydrochloride)
Novo-Timol – Timolol maleate)
Nu-Atenolol – (Atenolol)
Nu-Metop – (Metoprolol tartate)
Nu-Pindol – (Pindolol)
Nu-Propranolol – (Propranolol
hydrochloride)
Nu-Timolol – (Timolol maleate)
PMS-Metoprolol-B – (Metoprolol tartate)
PMS-Propranolol (Propanolol
hydrochloride)
Rhotral – (Acebutolol hydrochloride)
Sectral - (Acebutolol hydrochloride)
Slow-Trasicor (Oxprenolol hydrochloride)
Sotacor – (Sotalol hydrochloride)
Syn-Nadolol – (Nadolol)
Syn-Pindolol - (Pindolol)
Taro-Atenolol – (Atenolol)
Tenoretic – (Atenolol/hlorthalidone)
Tenormin – (Atenolol)
Tim-Ak - (Timolol maleate)
Timolide – (Timolol
maleate/hydrochlorothiazide)
Trasicor – (Oxprenolol hydrochloride)
Viskazide – (Pindolol/hydrochlorothiazide)
Visken – (Pindolol)
54
Tool 4
CPAFLA Healthy Physical Activity Participation Questionnaire
Determining health benefits of your physical activity participation as easy as A, B, C
A.
Answer the following questions:
1.
Frequency: Over a typical seven-day period (one week), how many times do you engage in physical activity
that is sufficiently prolonged and intense to cause sweating and a rapid heart rate?
At least three times
Normally once or twice
Rarely or never
Intensity: When you engage in physical activity, do you have the impression that you:
2.
Make an intense effort
Make a moderate effort
Make a light effort
Perceived exertion: In a general fashion, would you say that your current physical fitness is:
3.
Very good
Good
Average
Poor
Very poor
B.
Circle your score for each answer and total your score below
Scoring of Questionnaire Responses
ITEM
Frequency
Intensity
Perceived exertion
C.
Male
Female
Rarely or never
0
0
Light effort
0
0
Very poor or poor
0
0
Male
Female
Normally once or twice
2
3
Moderate effort
1
2
Average
3
1
Male
Female
At least three times
5
5
Intense effort
3
3
Good or very good
5
3
Determine your score from B.
QUESTIONS
A1
A2
A3
TOTAL
Total score
I have read, understood, and completed this questionnaire. Any
questions I had were answered to my satisfaction
________________________ _______
Signature of the member
_______________________
Date
55
Tool 5
Ergometer steps
Construction Plan for mCAFT steps.
It is advised that steps be constructed in 1.2 meter (4 foot) lengths in order to store and transport
easily.
Details:
•
•
•
•
Double 20.3 cm steps, cut to desired length.
Use 1.9 cm (3/4) inch plywood.
Supporting panels (F) every 0.9 to 1.2 m
Step Dimensions:
A – 18.4 cm
B – 25 cm
C – 20.3 cm
D – 45 cm
E – 38.7 cm
F – 70 cm
•
by 1.2 m
Handrail Dimensions
G – Approx. 100 cm
H – Approx. 137.5 cm
56
Tool 6
Handgrip dynamometer adjustments
100
90
Dynamometer Reading (kg)
80
70
60
50
40
30
20
10
10
20
30
40
50
60
70
80
90
100
Actual Weight (kg)
Keep the graph with the dynamometer. When a member pulls a 55 on the dynamometer for
example, consult the curve and find the actual weight (which in the example above is 52 kg).
57
Tool 7
Prediction of VO2max from the 20 MSR
Stage Completed
(min)
Max Speed (km/hr)
Predicted VO2 max
(ml/kg/min)
1
8.5
23.5
2
9.0
26.6
3
9.5
29.8
4
10.0
32.6
5
10.5
35.7
6
11.0
38.5
7
11.5
41.7
8
12.0
44.5
9
12.5
47.6
10
13.0
50.8
11
13.5
53.6
12
14.0
56.7
13
14.5
59.5
14
15.0
62.7
15
15.5
65.5
16
16.0
68.6
17
16.5
71.8
18
17.0
74.6
19
17.5
77.7
20
18.0
80.5
58
Tool 8
CF MPFS
CF MINIMUM PHYSICAL FITNESS STANDARDS
MALE
CF EXPRES EVALUATION
SCORES
FEMALE
34 YEARS
AND UNDER
35 YEARS
AND OVER
34 YEARS
AND UNDER
35 YEARS
AND OVER
STEP TEST (ml/kg/min)
39
35
32
30
20 MSR (stage completed)
6.0
5.0
4.0
3.0
HAND GRIP
75
73
50
48
SIT-UPS
19
17
15
12
PUSH-UPS
19
14
9
7
CF EXPRES INCENTIVE PROGRAM
INCENTIVE SCORES
CF EXPRES
EVALUATION
SCORES
STEP TEST
(ml/kg/min)
20 MSR
(stage completed)
MUSCULAR
STRENGTH AND
ENDURANCE
MALE
FEMALE
AGE GROUP (YEARS)
AGE GROUP (YEARS)
17-19 20-29 30-39 40-49 50-55 17-19 20-29 30-39 40-49 50-55
57
48
45
38
35
39
37
33
31
30
10.0
10.5
8.0
7.0
5.5
6.0
5.5
5.0
4.0
3.5
169
174
162
149
132
112
107
99
90
75
59
Tool 9
Evaluation room set up
A.
Reception/Blood Pressure Heart Rate area
B.
Grip strength/push-up/ Sit-up area
C.
Step Test Station
D.
Rest Station
E.
Beam Scale, wall tape/ set square
60
Tool 10
Aerobic prediction for 20 MSR using EXPRES Programme Booklets
*Primary Exercise Intensity
Guidelines for HR Tgt Zone/
Intensité cardiaque pour
l’exercice aérobic
Percentile/Centile
Gender/Sexe
Age
60%-75% of 70% - 85% of 75% - 90% of
age
age predicted age predicted
predicted
VO2 max
VO2 max
VO2 max
0-25
26 – 75
76 – 100
(Level 1)
(Level 2)
(Level 3)
Last Stage Completed
Male/Hommes
17-19
20-29
30-39
40-49
50-55
< 8.0
< 8.0
< 6.0
< 5.5
< 4.0
8.0-11.0
8.0-11.0
6.0-9.0
5.5-8.5
4.0-6.5
>11.0
>11.0
>9.0
>8.5
>6.5
Female/Femmes
17-19
20-29
30-39
40-49
50-55
<5.0
<4.5
<3.5
<2.5
<2.0
5.0-7.5
4.5-6.5
3.5-6.0
2.5-4.5
2.0-3.5
>7.5
>6.5
>6.0
>4.5
>3.5
* Note- These percentages of max heart rate describe the heart rate target zones that
persons at different fitness levels could be expected to conduct much of their training at.
It does not preclude aspects of their programs occurring anywhere within the 60-90%
range.
61
Tool 11
Percentiles for Prescription using EXPRES Programme Guides
PERCENTILE
100
95
90
85
80
75
70
65
60
55
50
45
40
35
30
25
20
15
10
5
LEVEL
III
II
I
WEEK
13
10-12
7-9
4-6
1-3
13
11-12
10
8-9
7
5-6
4
3
2
1
11-13
9-10
6-8
3-5
1-2
62
Tool 12
20 MSR Percentiles for Males
0-25 percentile (Level 1)
Male
Stage
Week
7.5
11 - 13
17-19
20-29
7.0
9 - 10
6.5
6-8
6.0
3-5
5.5
1-2
5.5
11 - 13
30-39
5.0
9 - 10
4.5
6-8
4.0
3-5
3.5
1-2
5.0
11 - 13
40-49
4.5
9 - 10
4.0
6-8
3.5
3-5
3.0
1-2
3.5
11 - 13
50-59
3.0
9 - 10
2.5
6-8
2.0
3-5
1.5
1-2
26-75 percentile (Level 2)
Male
Stage
Week
11.0
13
17-19
20-29
10.5
11 - 12
10.0
9 - 10
9.5
7-8
9.0
5-6
8.5
3-4
8.0
1-2
9.0
13
30-39
8.5
11 - 12
8.0
9 - 10
7.5
7-8
7.0
5-6
6.5
3-4
6.0
1-2
8.5
13
40-49
8.0
11 - 12
7.5
9 - 10
7.0
7-8
6.5
5-6
6.0
3-4
5.5
1-2
6.5
12 - 13
50-59
6.0
10 - 11
5.5
8-9
5.0
6-7
4.5
4-5
4.0
1-3
76-100 percentile (Level 3)
Male
Stage
Week
13.5
13
17-19
20-29
13.0
10 - 12
12.5
7-9
12.0
4-6
11.5
1-3
11.5
13
30-39
11.0
10 - 12
10.5
7-9
10.0
4-6
9.5
1-3
11.0
13
40-49
10.5
10 - 12
10.0
7-9
9.5
4-6
9.0
1-3
9.0
13
50-59
8.5
10 - 12
8.0
7-9
7.5
4-6
7.0
1-3
63
Tool 13
20 MSR Percentiles for Females
0-25 percentile (Level 1)
Female
Stage
Week
4.5
11 - 13
17-19
4.0
9 - 10
3.5
6-8
3.0
3-5
2.5
1-2
4.0
11 - 13
20-29
3.5
9 - 10
3.0
6-8
2.5
3-5
2.0
1-2
3.0
11 - 13
30-39
2.5
9 - 10
2.0
6-8
1.5
3-5
1.0
1-2
2.0
10 - 13
40-49
1.5
7-9
1.0
4-6
0.5
1-3
1.5
9 - 13
50-59
1.0
5-8
0.5
1-4
26-75 percentile (Level 2)
Female
Stage
Week
7.5
12 - 13
17-19
7.0
10 - 11
6.5
8-9
6.0
6-7
5.5
4-5
5.0
1-3
6.5
11 - 13
20-29
6.0
9 - 10
5.5
6-8
5.0
3-5
4.5
1-2
6.0
12 - 13
30-39
5.5
10 - 11
5.0
8-9
4.5
6-7
4.0
4-5
3.5
1-3
4.5
11 - 13
40-49
4.0
9 - 10
3.5
6-8
3.0
3-5
2.5
1-2
3.5
11 - 13
50-59
3.0
8 - 10
2.5
5-7
2.0
1-4
76-100 percentile (Level 3)
Female
Stage
Week
10.0
13
17-19
9.5
10 - 12
9.0
7-9
8.5
4-6
8.0
1-3
9.0
13
20-29
8.5
10 - 12
8.0
7-9
7.5
4-6
7.0
1-3
8.5
13
30-39
8.0
10 - 12
7.5
7-9
7.0
4-6
6.5
1-3
7.0
13
40-49
6.5
10 - 12
6.0
7-9
5.5
4-6
5.0
1-3
6.0
13
50-59
5.5
10 - 12
5.0
7-9
4.5
4-6
4.0
1-3
64
Tool 14
Strength and Muscular Endurance Guidelines for Prescriptions
TEST
SCORE
FAMILIAR
WITH EQUIPMENT
START
AT LEVEL
25 % OR BETTER IN
FEWER THAN 2 TESTS
YES OR NO
1
25 % OR BETTER
IN 2 TESTS
NO
1
25 % OR BETTER
IN 2 TESTS
YES
2
25 % OR BETTER
IN 3 TESTS
YES OR NO
2
75 % OR BETTER
IN 3 TESTS
NO
2
75 % OR BETTER
IN 3 TESTS
YES
3
65
Tool 15
Protocol Percentiles
V02 MAX
AGE
15-19 20-29 30-39 40-49 50-59
GENDER M F M F M F M F M F
PUSH UP
AGE
15-19 20-29 30-39 40-49 50-59
GENDER M F M F M F M F M F
Percentile
95
90
85
80
75
70
65
60
55
50
45
40
35
30
25
20
15
10
5
Percentile
95
90
85
80
75
70
65
60
55
50
45
40
35
30
25
20
15
10
5
62
61
60
59
59
58
58
57
57
56
54
52
47
46
44
43
42
41
40
59 43 51 39
58 41 50 38
57 40 48 37
56 39 47 37
55 39 47 36
54 38 46 35
52 37 46 34
48 37 45 33
44 36 44 32
43 35 43 32
43 35 42 31
42 34 41 31
42 34 40 30
41 33 39 30
40 32 38 29
40 31 37 29
39 31 36 28
38 30 34 28
37 29 33 27
HAND GRIP
AGE
15-19 20-29 30-39
GENDER M F M F M F
Percentile
95
90
85
80
75
70
65
60
55
50
45
40
35
30
25
20
15
10
5
125
119
113
110
108
105
103
101
99
97
95
93
90
87
84
81
77
73
67
45
43
43
42
41
40
40
39
38
38
37
37
36
35
35
34
34
33
32
78
74
71
69
67
65
64
63
61
60
59
58
57
56
54
53
51
49
45
136
127
124
120
118
115
113
111
109
107
106
104
102
100
97
95
91
87
81
78
74
71
70
68
67
65
64
63
62
61
59
58
56
55
53
52
50
47
135
127
123
120
117
115
113
111
109
107
105
104
101
99
97
94
91
87
81
80
76
73
71
69
68
66
65
63
62
61
60
59
58
56
55
53
51
48
44
43
42
42
41
40
40
39
38
38
37
37
36
35
34
32
31
30
29
36
35
35
34
33
33
32
31
30
28
26
25
25
24
24
23
22
22
21
40-49 50-59
M F M F
37 36 36 30
32 32 31 25
30 30 27 22
26 27 24 21
24 25 22 20
22 24 21 19
21 22 20 17
20 21 17 16
18 20 16 15
16 19 14 13
15 17 13 13
14 16 12 12
13 15 11 11
11 14 10 10
10 12 8 10
9 11 7 8
7 10 6 7
5 8 4 5
2 5 1 4
SIT UP
AGE
15-19 20-29 30-39
GENDER M F M F M F
40-49 50-59
M F M F
128
123
119
117
115
112
110
108
106
104
102
100
98
96
94
91
89
84
76
Percentile
95
90
85
80
75
70
65
60
55
50
45
40
35
30
25
20
15
10
5
36
33
31
30
29
27
26
25
24
23
22
21
20
19
17
16
14
11
6
80
76
73
71
69
67
65
64
62
61
59
58
57
56
55
53
51
49
46
40
39
38
38
37
36
36
35
35
34
34
33
33
32
31
28
26
25
24
119
114
110
108
105
103
102
100
99
97
96
94
92
90
87
85
83
80
74
31
30
30
29
28
28
27
27
26
26
25
25
24
23
22
21
20
19
18
72
69
65
63
62
60
59
58
57
56
55
54
53
53
51
50
48
46
42
50
43
39
35
32
31
29
27
26
24
23
22
21
20
18
16
14
11
8
46
38
33
31
28
26
25
23
21
20
18
16
15
14
12
11
9
6
4
53
50
48
46
44
43
42
41
40
39
38
36
35
34
33
32
30
28
23
48
41
36
34
32
30
29
27
25
24
22
21
20
18
17
16
14
11
9
47
43
42
40
39
37
36
35
34
33
32
31
29
28
27
25
23
21
15
49
45
43
41
40
38
37
36
35
34
33
32
31
30
29
27
26
24
20
43
39
36
34
32
31
31
29
28
27
25
24
23
22
21
19
17
15
11
42
38
36
34
33
32
31
30
29
28
27
26
24
23
22
21
20
17
14
34
31
29
27
26
25
24
23
22
21
20
18
17
16
15
13
11
7
-
32
28
24
22
20
18
15
14
13
12
11
10
10
7
5
4
3
2
-
Results from Canadian Public Health Association project, 1981
Adapted from the Canadian Standardized Test of Fitness (CSTF) Third Edition 1986
66
28
24
21
17
15
14
13
11
11
10
10
9
8
7
7
5
5
4
2
28
26
25
23
22
21
20
18
17
16
15
13
12
10
7
5
3
-
30
23
21
17
15
13
11
10
10
9
7
5
4
3
2
1
1
-
34
28
26
25
24
23
22
21
20
20
18
17
16
15
13
11
10
8
-
26
22
19
17
16
14
12
11
10
7
5
4
3
-
Tool 16
Aerobic prescription for mCAFT
Stage(s) Completed
1
2
3-4
*Primary Exercise Intensity Guidelines for HR Tgt Zone/
60%-75% of age predicted VO2 max
70%-85% of age predicted VO2 max
75% - 90% of age predicted VO2 max
* Note- These percentages of max heart rate describe the heart rate target zones that
persons at different fitness levels could be expected to conduct much of their training
at. It does not preclude aspects of their programs occurring anywhere within the 6090% range.
67
Tool 17
Borg Scale
68