Canadian Forces EXPRES Operations Manual - CFMWS · 1. The 5th Edition of this CF EXPRES Operations Manual has been prepared to provide instruction and guidance for the delivery of

(5th Edition)2012

Canadian ForcesEXPRES Operations

Manual

Acknowledgements

Director General Personal Family Support Services (DGPFSS), Directorate of Fitness (DFIT) has developed the 5th Edition of the CF EXPRES Operations Manual. In preparing this resource DGPFSS DFIT worked with a team of experienced and dedicated fitness professionals. DGPFSS

Daryl AllardDirector of Fitness

Ben OuelletteSenior Fitness Manager

Rick McKie National Physical Fitness Manager

Daniel Bourgoin National Physical Fitness Coordinator

Christine CharronFitness Program Coordinator PSP Training Center

Howie WoodruffChief Instructor Graphic Design and Layout

Hélène Gareau / Patt DevineDirectorate of Communication, DGPFSS

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TABLE OF CONTENTS

ChAPtER 1 - IntROduCtIOn .................................................................................... 5

General..................................................................................................................................................................................................... 5Scope ......................................................................................................................................................................................................... 5Aim ............................................................................................................................................................................................................... 6Rationale .................................................................................................................................................................................................. 6Requirement and Responsibility .................................................................................................................................................. 6Components of the CF EXPRES Program .................................................................................................................................... 7

ChAPtER 2 - AdMInIStRAtIOn ................................................................................ 9

General..................................................................................................................................................................................................... 9Evaluation Schedule ........................................................................................................................................................................... 9Medical Consideration ..................................................................................................................................................................... 9Pension Implications ........................................................................................................................................................................... 12Reports and Returns .......................................................................................................................................................................... 12Responsibilities ..................................................................................................................................................................................... 12Action on Posting of CF Personnel ............................................................................................................................................... 13

ChAPtER 3 - EvAluAtIOn PROCEduRES ................................................................ 15

PART I - GENERAL ......................................................................................................................................................................................... 15Staff Organization and Pre-Evaluation Instructions for Evaluators ............................................................................... 15Pre-Evaluation Instructions for CF Personnel ............................................................................................................................ 15Emergency Procedures ..................................................................................................................................................................... 16Equipment for CF EXPRES Evaluation (20MSR, mCAFT, handgrip, push-ups and sit-ups) ................................................................................................................ 16

PART II - PRELIMINARY ADMINISTRATION .......................................................................................................................................... 17Service Particulars ................................................................................................................................................................................ 18

PART III – FITNESS ASSESSMENT .......................................................................................................................................................... 23Cardiorespiratory Fitness2 (DND 279 Sections D 1, 2, & 3)............................................................................................. 2320 MSR Protocol (Section D1) ........................................................................................................................................................ 23Calculation of VO2 max (DND 279, Section D1 and 3) ..................................................................................................... 26mCAFT Protocol (DND 279, Section D2) ....................................................................................................................................27Stepping Exercise Sequence ...................................................................................................................................................... 30Handgrip Protocol .......................................................................................................................................................................... 36Muscular Endurance (DND 279 Sections F1, F2) ...................................................................................................................37Push-ups Protocol ................................................................................................................................................................................. 37Sit-ups Protocol3 ................................................................................................................................................................................... 39Safety .................................................................................................................................................................................................... 40

PART IV – FITNESS SUMMARY ................................................................................................................................................................. 41Section G – Fitness Results ............................................................................................................................................................. 41Section H – Other ............................................................................................................................................................................. 42Section J – Exercise Prescription .................................................................................................................................................. 43Section K – Certification of Understanding ........................................................................................................................... 43

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TABLE OF CONTENTS

Section L – Program Approval ..................................................................................................................................................... 43DISTRIBUTION OF DND 279 CF EXPRES Form ..................................................................................................................... 43General.................................................................................................................................................................................................. 45Supervision of Exercise Programs ............................................................................................................................................... 45Exercise Prescription .......................................................................................................................................................................... 45Warm-up ................................................................................................................................................................................................. 45

ChAPtER 4 - EXERCISE PRESCRIPIOn....................................................................45

Cool-down.............................................................................................................................................................................................. 46Aerobic Fitness Programs ............................................................................................................................................................... 46Muscular Strength and Endurance ...........................................................................................................................................47CF EXPRES Online Exercise Prescription ....................................................................................................................................47Procedure in identifying the aerobic and muscular and endurance programs ........................................................................................................................................ 48Aerobic Fitness Program ................................................................................................................................................................. 48Muscular Strength and Endurance ............................................................................................................................... 49Prescription Tools ............................................................................................................................................................................... 49Test Data ................................................................................................................................................................................................ 49Using the Data.................................................................................................................................................................................... 50Heart Rate Monitoring .................................................................................................................................................................. 53Rate of Progression – All Fitness Programs .......................................................................................................................... 54Prescription Materials ....................................................................................................................................................................... 54Sport and Recreation Activities ................................................................................................................................................... 55Feedback to CF Personnel ............................................................................................................................................................ 55

ChAPtER 5 - hEAlth RElAtEd FItnESS ............................................................... 57

General...................................................................................................................................................................................................57Lifestyle Assessment ..........................................................................................................................................................................57Strengthening the Forces Health Promotion Program ......................................................................................................57History and Rationale ................................................................................................................................................................... 59Cardiorespiratory Fitness protocols ........................................................................................................................................... 59Curl-up protocol used to evaluate CF personnel ............................................................................................................... 59

AnnEX A ..................................................................................................................59

Tool 1 CF EXPRES Form (DND 279).......................................................................................................................................... 60Tool 2 Medical Referral Form (DND 582) .............................................................................................................................. 61Tool 3 List of Medications .......................................................................................................................................................... 62Tool 4 Ergometer Steps ............................................................................................................................................................... 64Tool 5 Handgrip dynamometer adjustments ................................................................................................................... 65Tool 6 Prediction of VO2

max from the 20 MSR ............................................................................................................... 66Tool 7 CF MPFS ................................................................................................................................................................................. 67Tool 8 Evaluation Room Set Up .............................................................................................................................................. 68Tool 9 Aerobic Scoring Table for meeting or exceeding Aerobic MPFS ............................................................. 69

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TABLE OF CONTENTS

Prescription chart – for aerobic levels meeting or exceeding MPFS ........................................................................ 69Tool 10 MSE scoring table for meeting or exceeding MSE MPFS ......................................................................... 70Prescription chart – for MSE levels meeting or exceeding MPFS ................................................................................. 71MSE remedial programs for did not meet MPFS ................................................................................................................. 71Tool 11 20 MSR Percentiles for Males: EFFECTIVE 01 APR 2009 ................................................................................. 72Tool 12 20 MSR Percentiles for Females: EFFECTIVE 01 APR 2009 ............................................................................ 73Tool 13 Strength and Muscular Endurance Guidelines for Prescriptions ................................................................ 74Tool 14 Protocol Percentiles: EFFECTIVE 01 APR 2009 ...................................................................................................... 75Tool 15 Aerobic prescription for mCAFT ................................................................................................................................... 76Tool 16 Borg Scale ............................................................................................................................................................................77Tool 17 Acronyms............................................................................................................................................................................... 78Tool 18 Site Visit Checklist for External Evaluators .............................................................................................................. 79

lISt OF FIguRES

Figure 1 20 MSR set up ..................................................................................................................................................................... 24Figure 2 Ceiling Post-Exercise Heart Rates ............................................................................................................................... 28Figure 3 mCAFT starting stage ....................................................................................................................................................... 29Figure 4 Correct mCAFT Stepping Cadence (footplants.min-1) ......................................................................................... 29Figure 5 O2 Cost in (mL-kg-1.min-1) for Different Stages of the mCAFT .............................................................................34

nOtES:

1. The term “CF Personnel” refers to a member of the Canadian Forces and includes Officers and non-Commissioned Members; 2. The masculine is employed throughout the manual to refer to both genders; and 3. The term ‘’Medical Care Provider’’ represents a military medical officer and/or civilian physician and/or approved physician assistant (PA).

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Foreword

1. The 5th Edition of this CF EXPRES Operations Manual has been prepared to provide instruction and guidance for the delivery of the CF EXPRES Program. Significant changes from the previous edition includes: the process in requesting an alternate or modified protocol and the addition of the Knuckle/Close Fist Push-ups to the previous push-ups standard.

2. Upon receipt, this manual will supersede all previous CF EXPRES Ops Manual editions in their entirety. Modifications to this manual may be made by DFit 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. Safety is paramount when administering this evaluation. You must ensure that the evaluation is conducted in the safest manner and environment possible.

Daryl AllardDirector of FitnessDirector General Personnel Family Support Services

FOREWORD

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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”. It provides guidance and direction on how to administer the CF EXPRES Program for CF personnel. The program is in line with DAOD 5023-2, and shall be adhered to by all DGPFSS Staff involved in the CF EXPRES Program.

Scope

2. The Canadian Forces recognizes the importance of physical fitness. With the publication of the Canadian Forces Health and Fitness Strategy, this has increased the emphasis on physical education and health promotion. The CF EXPRES Program is the trademark program in regards to CF physical fitness.

3. To effectively deal with the many factors that influence 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 must be considered an important tool in the development of an overall health and wellness strategy for CF personnel.

4. Since the CF EXPRES Program is pertinent to a number of related areas, awareness of the following orders, directives and publications is important to the users of this manual:

• DAOD5023-0,UniversalityofService• DAOD5023-1,MinimumOperationalStandardsRelatedtoUniversalityofService• DAOD5023-2,PhysicalFitnessProgram• CFAO50-2Recreation• CFAO50-3Sports• VeteransAffairsWebsite:http://www.vrab-tacra.gc.ca/VRABTACRA_contents.htm• CFInterimAquaticsandWaterSafetyPolicy• A-PD-050-15/PT-001/PT-002,PhysicalFitnessTrainingintheCanadianForces• DAOD2007-0and2007-1GeneralSafetyProgram• DAOD5021-2HeatStress• DAOD5031-10AdventureTraining• DAOD7002-0BoardsofInquiryandSummaryInvestigations• CFAO24-6,InvestigationsofInjuriesandDeath• ADM(HR-Mil)Instruction11/04MedicalStandardsfortheCanadianForces• CSEPCanadianPhysicalActivityFitnessandLifestyleApproach3rd edition• CSEPCertifiedPersonalTrainerStudyGuide

INTRODUCTIONChapter 1

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Chapter 1 - Introduction

Aim

5. The aim of the CF EXPRES Program is to assess the physical fitness level of Canadian Forces personnel and to provide exercise prescriptions in order to enhance the operational effectiveness and general health of Canadian Forces personnel.

Rationale

6. The roles and objectives of the CF may require personnel to serve in a variety of geographic locations and environmental conditions in both peacetime and wartime. In peacetime, CF personnel must 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 which, over time, can negatively impact the CF’s operational effectiveness.

7. In wartime, the CF might be engaged in highly intense conflict, where battles could be fast-moving, far-ranging, unrelenting, and conducted under a variety of environmental conditions. Since the pace of this type of conflict may be sustained for extended periods of time, CF personnel must be conditioned to cope with many physical and mental stresses. Under these circumstances, the physical fitness of the individual 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 on the 14th of February 1983. As directed in DAOD 5023-2 (Physical Fitness Evaluation Table), CF personnel of the Regular and Primary Reserve are required, unless exempt or excused from evaluation (see the Exemptions and Excusals from Physical Fitness map), to meet the mandatory physical fitness standard on an annual basis. The physical fitness training prescribed under the CF EXPRES program should be conducted during normal working hours. 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 CF personnel actively participate in a regular exercise program. DGPFSS/DFit acts as primary advisors on all matters pertaining to Canadian Forces physical fitness policy. Directorate Military Career Policy and Grievance (DMCPG) is currently the Office of Primary Interest (OPI) for fitness policy covered under DAOD 5023-2 Physical Fitness Program.

Chapter 1 - Introduction

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Chapter 1 - IntroductionChapter 1 - Introduction

10. Commanding Officers (COs) are responsible for programs conducted in accordance with CF policy and Command direction. PSP Evaluators are responsible to their PSP Fitness and Sports Directors and PSP managers, who are responsible to their Commanding Officers for planning, organizing, conducting, instructing, and evaluating CF physical training programs. Where necessary, CF personnel who hold appropriate civilian fitness qualifications (CSEP-CPT/CEP) or military qualifications such as Basic Fitness Training Assistant (BFTA) and have been authorized through DFit 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. Request for CF EXPRES Modified/Alternate protocols on the various test items; b. Medical Referral Form (DND 582) NSM 7530-21-897-6766; and c. 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 or Exposure to Toxic Material).

Components of the CF EXPRES Program

12. The three components of the CF EXPRES Program are as follows:

a. Physical Fitness Evaluation. All CF personnel shall complete annually the Health Appraisal Questionnaire (DND 279) and a physical fitness evaluation, except in the following circumstances:

•metCFEXPRESIncentiveprogramforthepreviousyear •medicalexcusal •trainingexcusal •release

b. Exercise Prescription. Based on the physical fitness evaluation results, all CF personnel shall be provided with an individual exercise program that includes frequency, intensity, time, and types of activities.

c. Exercise Participation. All CF personnel, when not participating regularly in a recognized unit physical fitness program, shall participate in a directly supervised or self-supervised exercise program (Section G para 59 G2 of this manual).

ADMINISTRATIONChapter 2general

1. The CF EXPRES Program is the primary evaluation program administered by the Personnel Support Program (PSP) staff. For this reason, continual efforts are being made to reduce the administrative requirement through the integration 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 personnel must be evaluated annually unless “excused” or have achieved the incentive level the previous year and are exempt from testing in accordance with current fitness policy. Evaluation schedules/booking procedures will vary from Base to Base depending on local needs and procedures.

Medical Consideration

3. Pre-screening for Fitness Evaluation and Training. Prior to attempting the evaluation described in Chapter 3 of this manual, all CF personnel must complete the Health Appraisal Questionnaire (two health-related questions in section B of the DND 279), as well as undergo pre-evaluation heart rate and blood pressure screening. These procedures are necessary to determine potential issues requiring a Medical Officer consultation prior to an evaluation. Refer to Sections B and C of the CF EXPRES form: DND 279 (Tool 1).

4. Referral to a Medical Officer. CF personnel must 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 are met:

a. Individual answers YES to one of the two Health Appraisal questions on the DND 279 (Section B); or b. Individual’s resting heart rate exceeds 100 bpm, and/or blood pressure exceeds 150/100 mmHg; or c. Individual develops any symptoms, which in the experience of the PSP Evaluator or the individual, are outside of those normally encountered; or d. If there is a concern for the individual’s well being.

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 individual is fit for the fitness evaluation and subsequent training: I. Without limitations II. With limitations noted b. The individual is unfit for the evaluation and training: I. Permanently II. Temporarily

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6. Medical Chits/Medical Referral Form (DND 582). It is important that Medical Officers (MO) or Physician Assistants (PA) include appropriate dates and timelines for each medical diagnosis/prescription, so that PSP Evaluators can properly plan future evaluations and programs.

7. Physiological Considerations. For physiological reasons, it may be impossible for some CF personnel to perform one or more of the evaluation components as prescribed by the testing protocols. In such cases, the evaluator may determine that medical attention is required and send the member to the MO with a DND 582.

Examples include but are not limited to:

a. an arm that cannot achieve full extension during a push-up due to scar tissue b. sway-back c. large girth d. inability to turn or pivot properly during a 20 MSR evaluation, etc.

NOTE: Props are not to be utilized during testing protocols (e.g., placing a person up on aerobic steps so that their stomach does not touch the ground on the down phase of the push-up) unless approved by the Physical Fitness Evaluation Review Committee (PFERC).

8. Application for an Alternate/Modified Protocol. In exceptional circumstances, CF personnel unable to perform the standardized protocol of one or more components of the CF EXPRES program may begin the process to perform a modified protocol through their local medical chain of command. Common Military Task Fitness Evaluation (CMTFE) is the first step for an alternative/modification and true measure of Universality of Service (U of S). DFit tracks CMTFE tests, recommendations, and final decisions for an alternate/modified protocol to PFERC.

PROCEduRE FOR REQuEStIng An AltERnAtE/MOdIFIEd PROtOCOl

CF personnel must request the modified protocol through their medical chain of command.

The procedure involves the following steps:

1. CF personnel cannot perform CF EXPRES for medical reasons

2. CF Personnel reports to Base MO to assess limitation

3. Base MO recommends permanent MELs as appropriate and forwards file to D Med Pol for review IAW existing policy

4. D Med Pol reviews file and assigns permanent MELs as indicated:

5. D Med Pol forwards MELs to DMCA for AR MEL

6. DMCA verifies that member meets other requirements for U of S, recommends for CMTFE

7. Member performs CMTFE

8. DFit recommends an alternate/modified test if warranted

Chapter 2 - Administration

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9. Application for Alternative Aerobic Protocol (mCAFT). In some instances, due to orthopedic or physiological difficulties, it may not be possible for an individual to perform the 20 MSR, which is the standard aerobic protocol for the CF EXPRES program1. CF personnel may apply to their local MO and/or Base Surgeon to perform the mCAFT as a permanent alternative aerobic testing protocol. As such, the mCAFT will only be offered to individuals in possession of a DND 582 or other medical documentation that includes the MO and/or Base Surgeon’s comments supporting and recommending the alternative protocol.

10. Medical Excusals. The CF personnel medically excused from portions of the CF EXPRES program should continue with the evaluation and complete the protocols that they are physically capable of performing. Section G of DND 279 and the individual’s Personal Evaluation Report (PER) must reflect that they are “Med Excused” as opposed to “Did not meet CF MPFS”, and section H1 of the DND 279 will reflect “medically excused”.

11. To ensure that the proper procedures are followed, fitness evaluators must clearly indicate in the appropriate sections of the DND 279 that the individual cannot perform specific evaluation items (e.g., push-ups: sections F1, G3) and check, “medically excused for PER purposes” (Section H1).

12. It is conceivable that an individual attempting the CF EXPRES program fails some or all of the items for which he was deemed fit to test. 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.” Results of the completed components shall be used to provide a personalized exercise prescription.

PROCEduRE FOR REQuEStIng An AltERnAtIvE PROtOCOl (mCAFt only)

CF Personnel must request a permanent alternative protocol through their MO and/or Base Surgeon.

The request must include the following: a. Last completed DND 279; b. Last incomplete or medical DND 279; and c. DND 582 (CF 2018 also accepted).

The Medical Care Provider, based on his/her assessment, may make comments on the DND 582 supporting and recommending the alternative protocol. It is important that the medical chit includes both a start and end date (if applicable). DFit approval is not required for alternative protocol requests.

1 See Annex A for History and Rationale about the 20 MSR and mCAFT protocols

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Pension Implications

13. It is important that PSP evaluators complete the DND 279 in accordance with proper procedures. The completed form provides proof of CF direction and control of the CF program by approving the individual to proceed with the assigned exercise prescription. The DND 279 is often considered a key document for determining a disability pension for injuries sustained while conducting physical fitness training.

14. It is in the CF’s best interest that its personnel participate in physical fitness activities that are conducted in accordance with this manual and other related policy and orders. Due to the unique nature of the CF work environment, it is not always possible for its personnel to participate in a physical fitness training program during normal working hours. When engaged in the CF EXPRES Program on their own time, it is understood that CF personnel will be doing so to meet military operational requirements.

Reports and Returns

15. The CF EXPRES Program form (DND 279) will be the only form used to record individual evaluation results and exercise prescription. In accordance with the Privacy Act, the DND 279 is a “Protected B” document and must be treated as such.

Responsibilities

16. PSP Fitness and Sports Instructors/Fitness Coordinators are responsible for the completion and accuracy of each DND 279. Only personnel who are Certified Personal Trainer (CPT) or Certified Exercise Physiologist (CEP) qualified, as sanctioned by the Canadian Society for Exercise Physiology (CSEP), and who have successfully completed the PSP Instructor course are authorized to evaluate, provide exercise prescriptions, and sign evaluation forms.

17. Basic Fitness Training Assistants (BFTA), Advance Fitness Training Assistants (AFTA) and PSP Fitness Leaders (who have successfully completed the PSP Instructor course) may assist with the assessment process but may not complete the exercise prescription portion of the evaluation (Sections G to J).


nOtE: The 20 MSR of the CF EXPRES Program remains a maximal aerobic test that is administered after resting vital signs have been checked and a health questionnaire has been administered. From a risk management perspective, fitness and sports staff will not provide the 20 MSR CD or a copy of the 20 MSR CD to anyone for use. The Unit or Squadron is always free to book a supervised practice or familiarization session with trained PSP staff. If a practice or familiarization 20 MSR is requested, the members will fill out sections A, B, and C of the DND 279. Sections D - L do not need to be filled out.

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18. Units or CF personnel located in remote locations where there is no access to PSP Fitness and Sports staff may request testing assistance from their pre-determined support base or use pre-authorized non-PSP fitness evaluators to conduct and sign off the DND 279. If a non-PSP evaluator’s assistance is required, units must contact DGPFSS/DFit for approval prior to completing any of the evaluation procedures. The following steps are required to receive approval for non-PSP evaluators:

a) Present a business case as to the reasoning for requirement of a non-PSP evaluatorb) Obtain unit CO’s approvalc) Obtain approval from local or supporting base Fitness and Sports Directord) Forward file to be approved by DFit

19. Non-PSP evaluators must possess the following certifications and training, to be kept on file at DGPFSS HQ, prior to signing evaluation forms:

a) CEP or CPT obtained through CSEP (or equivalent in exceptional circumstances that must obtain prior approval)

b) Current First Aid and CPRc) Proof of successful completion of the PSP instructor course

20. PSP Fitness and Sports Directors are ultimately responsible for monitoring the quality control of the CF EXPRES program and exercise prescription so as to have uniformity throughout their Base or Wing. This includes ensuring that non-PSP evaluators remain current on any protocol changes or upgrade workshops. PSP Fitness and Sports Directors must also perform an annual site visit to non-PSP evaluators, using the Site Visit Checklist for External Evaluators (Tool 18).

21. DGPFSS HQ in conjunction with DMCPG on behalf of CMP is responsible for the ongoing development of the CF EXPRES policy and program.

Action on Posting of CF Personnel

20. When CF personnel are posted, their physical fitness records (DND 1117) held by the PSP Fitness and Sports Director must be forwarded to the Unit Records Section/Orderly Room for onward transmission to the new unit.

NOTE: It is strongly suggested that each location contact their Records Section/Orderly Room to set up a local out-clearance process.

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EVALUATION PROCEDURESChapter 3PARt I - gEnERAl

1. The CF EXPRES program is a fitness evaluation that predicts one’s ability to meet the five common military tasks as described in the Universality of Service (DAOD 5023-0). The evaluation is administered to all CF personnel except those subject to special Command (Land Force Command Physical Fitness Standard) or task-specific unit evaluations (e.g., JTF2, SAR Tech, Fire Fighter, Divers, and CSOR). The CF EXPRES evaluation is comprised of 4 components:

I. 20 Metre Shuttle Run (MSR) or modified CAFT (mCAFT) to predict maximum oxygen uptake (VO2

max) II. handgrip dynamometer to predict overall muscular strength III. push-ups to predict upper body muscular endurance IV. sit-ups to predict abdominal muscular endurance

2. Optimally, evaluation procedures are conducted en masse and duration will vary depending on group size. When testing a single individual, allow approximately 45 minutes for an evaluation.

Staff Organization and Pre-Evaluation Instructions for Evaluators

3. PSP Evaluators must organize the evaluation site and procedures to maximize CF personnel confidentiality. Where possible, a PSP Evaluator should be designated as a specific unit/section representative (PSP Unit Rep). This organization and the procedures enhance the cooperation between PSP, CF personnel, and the unit.

4. A respectful and professional rapport between CF personnel and the evaluator is imperative. The evaluator must be open and sensitive to information provided by CF personnel including but not limited to job demands, lifestyle habits, current levels of physical activity, activity preference, and barriers to participating in a fitness training program.

5. For safety and consistency of results, the evaluation procedures have been standardized. Judgment must nevertheless be exercised throughout all phases of the program.

Pre-Evaluation Instructions for CF Personnel

6. A minimum of 48 hours prior to the CF EXPRES Program evaluation, CF personnel must be informed of the following guidelines:

a. CF personnel should not: • exercisesixhourspriortotest • consumealcoholforatleastsixhourspriortotest • eat,smoke,ordrinkteaorcoffeeforatleasttwohourspriortotest b. CF personnel should wear running shoes and fitness/sports appropriate clothing.

NOTE: Posting the pre-evaluation instructions in the Base Routine Orders could be an efficient alternative.

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Emergency Procedures

7. When the CF EXPRES program is properly administered, there are minimal risks to the individual. Nevertheless, an appropriate emergency protocol shall be developed in conjunction with the Emergency Response Team. Practice drills shall also be conducted semi-annually:

a. Emergency procedures shall be posted in suitable locations b. Emergency phone numbers are to be clearly posted at all telephones and should be written on

the back of any evaluation clipboard c. All evaluators shall be First Aid and CPR trained

d. PSP evaluators must brief all CF personnel on safety requirements and emergency procedures prior to the start of the fitness evaluation

Equipment for CF EXPRES Evaluation (20MSR, mCAFt, handgrip, push-ups and sit-ups)

8. List as follows: • DND279CFEXPRESform

• DND582-MedicalReferralForm

• DND1117CFEXPRESenvelope

• roomthermometer

• emergencycommunicationssystem(telephone,etc.)

• clipboard,datasheet,andpen

• chairwitharmrests

• aneroidsphygmomanometerandstethoscope

• beamscale,weighscale,orstadiometer

• measuringtape(20m)

• 20-metredistanceonaflatsurfaceindoorsoroutdoors

• linemarkerorpylonsatthetwo20-metreboundariesandthetwo1metrelines

• CDplayer

• compactdisc(CD)titled“20-metreshuttlerun”

• numberedpinnies

• mCAFTsteps/CDtitledmCAFT

• calculator

• handgripdynamometer

• mats

• stopwatch

Chapter 3 - Evaluation procedures

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9. Calibration of equipment is essential to ensure accuracy of results. Equipment should be calibrated as follows:

a. measuring tape should be verified from time to time against known standards; b. ergometer steps will have the exact dimensions outlined in Tool 4c. weigh scales should be calibrated weekly with the use of known weightsd. each month the handgrip dynamometer should be securely placed in a holding device such as

a vice. Add known weights to the handle, (for example, 10 kg, 20 kg, 30 kg, etc.) and check the reading scale. If they do not correspond, one of the following procedures should be done:

I. Make the appropriate adjustments as per the manufacturer’s instructions by adjusting

recorded readings by the amount by which the readings were off (Tool 5); or II . Send the dynamometer to the manufacturer for calibration.

PARt II - PRElIMInARY AdMInIStRAtIOn

10. 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 (for example, DOB 7 Mar 1960 would be recorded 1960/03/07).

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Service Particulars

11. The following codes are to be used in the appropriate blocks:

a. Rank: abbreviations are to be used along with the appropriate codes:

b. Gender and code: Male M Female F


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12. DND 279 SECTION B - Health Appraisal.

The Health Appraisal consists of two questions as per Tool 1. Instruct individuals to carefully read and honestly answer the first two questions of the Health Appraisal Questionnaire. Only individuals who answered NO to all questions are cleared for evaluation. Individuals who answer YES to one or both questions shall be referred to their Medical Care Provider using a DND 582-Medical Referral Form (Tool 2). PSP evaluators will complete Section C once they have verified the individual’s resting vital signs. Individuals will also be referred when their vital signs do not meet the pre-screening criteria of the CF EXPRES evaluation. Section C - Vital Signs on the DND 279 form is to be completed prior to the transfer of the file to the medical staff. The individuals referred to the Medical Care Provider should be told that there is no cause for alarm, but that the Health Appraisal Questionnaire and resting vitals are designed to work as a simple safety precaution.

NOTE: DO NOT ATTEMPT to diagnose or discuss in detail why the individual had a YES response or vitals above the criteria for pre-screening. The CF EXPRES evaluation is physically demanding and may be an inappropriate evaluation for some CF personnel.

13. List of Medications. Tool 3, developed in conjunction with the Director General Health Services, includes medications that may impact an individual’s ability to undertake an evaluation. Should an individual answer YES to question 2 on the DND 279 Health Appraisal Questionnaire and provide information or documentation to the kind of medication he is taking, a review of Tool 3 is advised. It is important to note that the tool serves as a reference list and that other medications that are not listed may also influence fitness evaluation results. If in doubt, refer the individual to their Medical Care Provider.

14. For medically fit individuals, the instructor will proceed with the evaluation after confirming that the pre-evaluation instructions (para 6 above) were followed. Non-compliance with the instructions does not necessarily mean postponement; however, individuals must be informed that it may have a negative effect on the results.

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15. DND 279 SECTION C - Vital Signs.

Pre-evaluation Heart Rate (HR) and pre-evaluation Blood Pressure (BP) are influenced by many factors. Nervousness and anxiety in anticipation of the evaluation may elevate the individual’s HR and BP. A few minutes of informal chatting can do much to calm apprehensive individuals. Take the time to answer questions and to explain the evaluation procedures. This may help minimize the individual’s anxiety.

16. Prior to evaluating the vital signs, ensure the individual is seated comfortably (preferably in a chair with arm rests) with both feet flat on the floor for approximately five minutes. During this time, complete DND 279 Section A and B.

17. Measuring Pre-evaluation HR. The measurement of the pre-evaluation HR is to be done 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 individual’s t-shirt. Should it not be possible to use 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 below 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 to give a value in “beats per minute” (bpm).

18. In the event that the pre-evaluation HR exceeds 100 beats/minute, wait an additional five minutes and repeat the procedure. Should the pre-evaluation HR still exceed 100 beats/minute on the second reading, the individual shall be referred to a Medical Care Provider utilizing the DND 582. The individual shall not perform the evaluation or receive an exercise program until appropriate medical clearance is received.

PRE-EVALUATION HEART RATE

The pre-evaluation HR is determined using a 15-second count. Count the first beat as “zero”.

If, on the first reading, pre-evaluation HR exceeds 100 bpm: Wait five minutes and retake the reading.

If, on the second reading, pre-evaluation HR exceeds 100 bpm: The individual cannot complete the evaluation. Refer to Medical Care Provider using DND 582.


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19. Measuring pre-evaluation BP. When conducting pre-evaluation BP a stethoscope and sphygmomanometer shall be used. An appropriate size of blood pressure cuff should be chosen and applied to the individual’s left arm. Additional procedures are:

a. The cuff should be wrapped securely around the left arm with the lower margin two or three centimeters 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 the 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 its 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;

j. The diastolic BP is determined when the sounds cease to be tapping in quality and are fully muffled; and

k. The cuff is then deflated to zero pressure and removed from the individual’s arm.

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20. In the event that the pre-evaluation systolic blood pressure is greater than 150 mm Hg and/or the pre-evaluation diastolic blood pressure is greater than 100 mm Hg, have the individual rest quietly for five minutes before repeating the measurement. If after two readings (total) the individual’s pre-evaluation systolic BP and/or pre-evaluation diastolic BP are still greater, the individual is not permitted to undertake the evaluation. Refer to the Medical Care Provider utilizing the DND 582.

a. An individual whose pre-evaluation blood pressure lies between 141/91 mm Hg and 150/100 mm Hg will be permitted to perform their CF EXPRES evaluation without restrictions.

b. PSP evaluator will advise the individual their BP reading is slightly above the normal range and will encourage him to consult with his Medical Care Provider. The individual should be verbally told that there is no cause for alarm and that consulting a Medical Care Provider serves as a simple safety precaution (see the box below for instructions).

c. PSP evaluator will check block C of the DND 279 to indicate that the individual has been advised.

21. Automated BP Monitors. When conducting the CF EXPRES evaluation, blood pressure should be measured using a sphygmomanometer and stethoscope. Current DGPFSS/DFit policy mirrors Canadian Society for Exercise Physiology (CSEP) policy, which permits the use of automated BP monitors by hearing impaired fitness appraisers. DGPFSS/DFit also accepts the use of automated blood pressure devices if approved by the Directorate of Medical Policy.

22. PSP evaluators will record the numerical values for the pre-evaluation HR and select the appropriate BP box corresponding with the individual’s results on the DND 279 Section C.

PRE-EvAluAtIOn BlOOd PRESSuRE

If, on the first reading, the pre-evaluation BP exceeds 150/100 mm Hg: Wait five minutes and retake the reading.

If, on the second reading, the pre-evaluation BP exceeds 150/100 mm Hg: The individual cannot complete the evaluation. Refer to Medical Care Provider using DND 582.

If pre-evaluation BP is between 141/91 mm Hg and 150/100 mm Hg: The individual is permitted to perform their CF EXPRES evaluation without restrictions. BUT, the PSP Fitness and Sports Instructor will check the appropriate box in Section C of the DND 279 indicating that the individual has been advised to consult with their Medical Care Provider.

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PARt III – FItnESS ASSESSMEnt

Cardiorespiratory Fitness2 (dnd 279 Sections d 1, 2, & 3)

a. 20 Metre Shuttle Run (20 MSR) b. Modified Canadian Aerobic Fitness Test (mCAFT)

20 MSR Protocol (Section d1)

23 General. Effective 1 January 1999, the 20 MSR was approved as the primary aerobic evaluation for CF personnel regardless of age. In 2007, the 20 MSR became the only aerobic testing protocol permitted for CF personnel. The individuals who, for medical reasons, cannot perform the 20 MSR, may request to perform the mCAFT as an alternative protocol as per Chapter 2 para 9 of this document.

24. The 20 MSR is a progressive evaluation, in which the individual cannot manipulate his pace to compensate for diminished physiological capacity (fatigue). Therefore, there is a far greater chance that the 20 MSR will be discontinued due to physical fitness than for a sudden physiological trauma. The uniqueness of the shuttle run is its gradual and controlled build-up. This is different from a timed run on a track, such as the 1.5 mile run where, for example, an individual may start too quickly and slow down at the end, resulting in a lower score than what may have otherwise been attained.

25. The 20 MSR has many positive features:

a. is progressive and emphasizes safety

b. gives a very accurate reading of aerobic fitness

c. provides a personal challenge for all CF personnel

d. permits a number of individuals to be evaluated at the same time

e. simulates the physical demands of CF work better than the mCAFT due to its dynamic and robust nature

26. Staff Organization. The ideal individual to evaluator ratio is 5:1. This ratio should normally not exceed 15:1. To facilitate the evaluation procedure, BFTA. AFTA qualified members and Fitness Leaders may assist the PSP Fitness and Sports Staff with conducting the 20 MSR as per evaluation protocols.

2 See Annex A for History and Rationale

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27. 20 MSR Set-up. Prior to the 20 MSR test, the following set-up (Figure 1) must be completed:

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 meter from each end of the 20-metre course and place pylons/markers and/or tape at the 1 meter line; and

c. ensure that the sound signals can be heard at both ends of the 20-metre shuttle run course.

Figure 1 20 MSR set up

28. Information Briefing. An information briefing will be given to all individuals prior to the start 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 (e.g., should individuals wish to leave the testing area after completing the 20 MSR, ensure that another individual accompanies them, and that their whereabouts are known); and c. requirement to stop if unusual pain or difficulty is experienced.

29. Warm-Up. Prior to the evaluation, all individuals will 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. individuals will be provided a few minutes to conduct their own specific warm-up, stretching, or pre-evaluation routine.

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30. Conducting 20 MSR. individuals should perform the 20 MSR component in a group setting. Groups of individuals will perform the test together, shuttling (running) back and forth across the course. 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. On average, most male individuals will complete 8-10 minutes of shuttling while most female individuals will complete 6-8 minutes of shuttling.

31. The following steps should be followed when conducting the 20 MSR:

a. have the individuals line up on one of the 20-metre lines. Ensure that there is adequate distance between individuals;

b. provide each member with a numbered pinnie;c. record the individual’s number beside their name on the data sheet;d. explain and demonstrate the testing protocol to the individuals being evaluated. Emphasize that

turns are executed using a pivot motion and that wide turns are not acceptable; e. advise individuals not to leave the gym or evaluation area after completing the 20 MSR without

permission of a staff member (e.g., water, washroom, etc.);f. Start the 20 MSR CD ensuring that the volume is adequate;g. At the “The test starts in 30 seconds” warning, advise all individuals that the evaluation will begin

in 30 seconds;h. Ensure at every sound signal that all individuals have reached one of the 20-metre lines;i. If at any point the individual does not reach the 19-metre line, have that individual stop the

evaluation immediately and record the last completed stage on the data sheet;j. Individuals reaching the 19-metre line but failing to reach the 20-metre line will receive a “warning”.

The evaluator or their appointed assistant will call out “WARNING” followed by the pinnie number of the individual in a voice clear enough for the individual and the evaluator at the other 20-metre line to hear. Two warnings consecutively will result in termination of the test e.g., (one warning, then on the next warning the test is terminated). Have that individual stop the evaluation immediately and record the last completed stage on the data sheet;

k. Individuals can accumulate a number of warnings provided that they do not receive two in a row. If it becomes evident that the individual is clearly trying to “play the system” by not attempting to reach the 20-metre line, the evaluator has grounds to terminate the test for the individual;

l. Explain that an individual receiving a “WARNING”, having reached the 19-metre line but not the 20-metre line, must turn on the beep and shuttle back in the other direction. It is not necessary to touch that 20-metre line; however, he must touch the 20-metre line at the other end of the course. Failure to do so will result in termination of the test; and

m. PSP, BFTA, and AFTA qualified personnel will accompany the group through the first few stages of the 20 MSR so that proper pace and coordination can be established.

thE EvAluAtOR

The evaluator will not give verbal encouragement during the performance of the 20 MSR.Encouragement may result in individuals straining beyond their limits.

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32. Discontinuation of the 20 MSR. The PSP Evaluator shall discontinue the test if:

a. an individual stops

b. an individual fails to reach the 19-metre line

c. an individual reaches the 19-metre line but fails to reach the 20-metre line twice in a row (two consecutive warnings)

d. an individual demonstrate signs and symptoms of discomfort (for example, staggering, complains of dizziness, extreme leg pain, nausea, chest pain, shows facial pallor, or mental confusion)

e. at any time, the evaluator becomes concerned with the safety of an individual

33. Cool-Down. A supervised walk within the testing area should take place allowing the individuals’ HR to slow down. If requested by the individuals, time and guidance should be provided to perform stretching concentrating on lower extremities musculature. The cool-down should concentrate on the lower extremities.

Calculation of vO2 max (dnd 279, Section d1 and 3)

34. Upon completion of the 20 MSR:

a. insert last stage completed in Section D1 of DND 279; b. determine VO2 max prediction using Tool 6 and insert result in Section D1 of DND 279; and c. insert MPFS for VO2 max in Section D3, using Tool 7.

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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.

mCAFt Protocol (dnd 279, Section d2)

35. General. The Modified Canadian Aerobic Fitness Test (mCAFT) will only be used as an alternative protocol for individuals with medical restrictions that prevent them from performing the 20 MSR. As per Chapter 2 para 8, CF personnel may apply to their chain of command, through the local Medical Care Provider and/or Base Surgeon, to be evaluated using this alternative protocol. This modification would normally be granted for orthopedic reasons.

36. Evaluation Site. The mCAFT should take place in a room measuring at least 3.60 m x 6.10 m that is separate from the main gymnasium This room should be fairly private, quiet, and have adequate ventilation and a constant temperature around 20 degrees Celsius. See Tool 8 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 individual at the conclusion of the evaluation.

37. Weight Measurement. Preferably, weight is to be measured with a beam scale, but a weight scale or stadiometer can also be used. All weight measurements are recorded to the nearest 0.1 kg in block D2. Ensure the scale is on a flat surface. If it is placed on a rug, use a half-inch board under the scale. The individual must be weighed in light clothing but without footwear. Ensure that the individual stands erect and has both feet entirely on the scale.

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38. mCAFT. The mCAFT is a double-step test where the individual completes one or more sessions of three minutes of stepping at predetermined speeds based on their age and gender. Everyone begins the stepping sequence on the double 20.3 cm step. During some evaluations, individuals may complete their appraisal with a single-step sequence, in the later stepping stages, using the single 40.6 cm step by crossing to the other side of the stepping apparatus (Tool 5).

39. The mCAFT is structured so that in most cases the individual’s first three-minute stage is at an 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 individual will either proceed to the next stepping stage or have the test terminated. 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. 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. The individual completes 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. To determine the ceiling post-exercise heart rate, refer to Figure 2. Having the individual exercise to this level of intensity helps in determining an accurate aerobic capacity.

Figure 2 Ceiling Post-Exercise Heart Rates

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40. 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 fitted according to the 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-second count, as is the case when using the radial palpation or auscultation.

41. Starting Stage. Determine the starting stage of stepping exercise based on age and gender, using Figure 3.

Figure 3 mCAFT starting stage

42. Information Briefing. The evaluator must inform individuals;

a. that all stepping stages are three minutes in duration; b. to stop stepping and maintain a motionless position as soon as the music stops; c. that a HR check is done at the end of each stepping stage; d. that they will proceed through the evaluation (continue to the next stepping stage) until their HR reaches the post exercise HR ceiling; and e. of the reasons why the test shall be discontinued (see para 49).

43. mCAFT - Conduct of the Stepping Sequence. Demonstrate and have the individual practice the stepping sequence, first without the music, and then with, 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 is upright during this phase of the movement. Running or hopping is not permitted, individuals must step up and down while maintaining proper cadence. Count and/or step a few steps with an individual who is experiencing difficulty. See Figure 4 for proper stepping cadence.

Figure 4 Correct mCAFT Stepping Cadence (footplants.min-1)

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. (Use the back or side of the top step for this.)

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Stepping Exercise Sequence

A. Two-Steps

Start: Individuals can start with either foot. If they start with the right foot the stepping is as follows:

Cadence STEP-STEP-UP! STEP-STEP-DOWN! UP - 2-3!, DOWN - 2-3! UP - 2-3!, DOWN - 2-3!

(1) “STEP”. Place right foot up on the

first step.

Stand in front of the first step, feet together.

(4) “STEP”.Start down with left foot to

the first step.

(2) “STEP”.Place left foot up on the

second step.

(5) “STEP”.Place right foot on ground

level.

(3) “UP”.Place right foot up on the second step, so feet are

together.

(6) “DOWN”.Place left foot on ground level, feet are together.

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B. One-Step

Start:

CadenceSTEP UP!STEP DOWN!UP-2 DOWN-2!UP-2 DOWN-2!

(1) “STEP”. Place right foot up on the

first step.

Stand at the back or side of the top step with

feet together.

(4) “DOWN”. Place left foot down on ground level, so feet are

together.

(2) “UP”.Place left foot up on the step, so feet are

together.

(3) “STEP”. Place right foot on

ground level.

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44. Post-exercise Heart Rate. Start the CD player and have the individual perform the first stage of the test. When the music stops have the individual remain standing and motionless. Determine the post-exercise heart rate with the stethoscope, heart rate monitor or radial artery. Do not use the carotid artery.

45. When determining the 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 that 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.

46. DO NOT stop the CD during the test. A 10 sec HR check is included on the CD track. Each stepping stage post-exercise HR is used to determine if the individual can continue to the next stepping stage. HR reading and decision must be accomplished during the timed interval BETWEEN the musical stepping tempos.

47. Determining an accurate post-exercise heart rate is critical for deciding if the individual should continue to another stage to predict maximum oxygen consumption (VO2 max). At the end of each stepping stage, quickly position yourself and the individual to take a 10 sec post-exercise HR check to determine if the individual can continue. If the heart rate is equal to or exceeds the ceiling post-exercise heart rate (10 second count), stop the test (Figure 2). If not, advise the individual to get ready for the following stage.

48. Completion of Subsequent Stages. If the individual’s heart rate is below the ceiling post-exercise heart rate shown in Figure 2 and there are no contraindications, have the individual complete another stepping stage. Repeat the same stepping, timing, and counting procedure as for stage one until the individual’s HR reaches the ceiling post-exercise heart rate shown in Figure 2.

49. Discontinuation of the mCAFT. The PSP Fitness and Sports evaluator shall discontinue the step test if:

a. an individual stops b. an individual’s post-exercise HR is equal to or exceeds the ceiling limit as shown in Figure. 2c. an individual cannot maintain the proper cadence after the first minute of stepping (for

physiological reasons or not)d. an individual demonstrates signs and symptoms of pain or discomfort, (for example, staggering,

complains of dizziness, extreme leg pain, nausea, chest pain, shows facial pallor or mental confusion)

e. at any time, the evaluator becomes concerned with the safety of an individual

Count the first beat as “one”. If the heart rate is equal to or exceeds the ceiling Post Exercise Heart Rates: stop the test.

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50. If it becomes obvious that the individual is unable to maintain the proper cadence after the first minute of stepping; step with the individual. If the difficulty in stepping is related to some physiological function, discontinue the test and refer the individual to the Medical Care Provider.

51. Cardiorespiratory Test Recovery and Cool-Down. After the individual completes their last stepping stage, keep the individual in sight and have him walk slowly for two minutes before sitting down. During this time, record values in section D2 of DND 279. It is important that the individual does not leave the testing area after completing the mCAFT. Should the individual wish to leave the testing area, ensure that they are accompanied, and that their whereabouts are known. After two minutes, ask the individual to sit down to measure their post-exercise HR and BP.

NOTE: If the individual appears fatigued or light-headed, elevate their legs on the ergometer steps. If light-headedness persists, have them lie down and rest their legs (elevated) on the steps.

52. Measure and record the post-exercise systolic and diastolic BP reading:

a. Between 2:00 and 2:30 minutes; and b. Between 3:30 and 4:00 minutes.

Measure and record post-exercise HR: a. Between 4:00 and 4:30 minutes.

53. The post-exercise measures are taken after the last stepping stage is completed to ensure that HR and BP drop below the resting ceilings levels before individuals continue with the fitness evaluation. Thus, HR must be less than 100 bpm, systolic BP less than 150 mm Hg, and diastolic BP less than 100 mm Hg. Record values on DND 279 Section D2.

NOTES: I. Individual HR and/or BP must be below the criteria before you can continue the evaluation; and II. 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 is discontinued and the individual must be sent to the Medical Care Provider with a DND 582 explaining the situation.

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54. mCAFT VO2 max Calculation. The calculation of VO2 max for the mCAFT must be done prior to providing feedback. The calculation of VO2 max shall be done as follows:

Figure 5 O2 Cost in (mL-kg-1.min-1) for Different Stages of the mCAFT

a. confirm the final stepping stage then determine the O2 cost for this level of exertion using Figure 5 above;

b. confirm the individual’s body mass (weight) in kg and age in years as recorded in block D2 and A 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.

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NOTE: Final value may be rounded off to the nearest decimal at the end of the entire calculation: 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 block D3, using Tool 7.

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handgrip Protocol

55. Once the aerobic component has been completed and the individual is cleared to continue, the muscular strength test is carried out. The handgrip measurement is an indicator of overall muscular strength. The following procedure will be used: a. Have the individual 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 that the second joint of the fingers fit snuggly under the handle and take the weight of the instrument. b. Lock the grip in place; c. The dynamometer is held in line with the forearm at thigh level, away from the body (at no more than a 45 degree angle), and then squeezed vigorously so as to exert maximum force. Have the individual exhale while squeezing (to avoid build up of intrathoracic pressure); d. As the individual squeezes the dynamometer, their arm must remain motionless. As such, 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. Add the best score for each hand and record it as a single score, to the nearest “0.1kg” under “total”.

The MPFS for this protocol are available in Tool 7. Record the MPFS score in Section E, DND 279.

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Muscular Endurance (dnd 279 Sections F1, F2)

Push-ups Protocol

56. The following procedures will be used for push-ups: a. Start Position. In the start position the individual lies flat on their stomach with their legs and feet

together, and their hands positioned underneath the shoulder area. The individual can either be in a position with their palms down with fingers pointed forward or on the knuckles with palms facing

toward the feet. To establish an acceptable hand/fist position, the evaluator can stand directly over the individual being tested. If the evaluator can see the entire hand(s)/fist(s) (including fingers and thumb), then the position of the hands/fists is too wide. Conversely, if the hands/fists are under the chest and the evaluator cannot see any portion of the hand(s)/fist(s) then the position is too narrow. Elbows are comfortably back along the sides;

b. Movement/Extension Phase. Using the toes as the pivot point, the individual pushes up from the floor/mat (if using a mat use only a very thin or a very firm mat so as not to affect 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/fist remain in position pointing forward (it is not required that the individual maintains his or her 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. The head should not normally be cocked to look forward—such action is contraindicated. The individual descends to the down position;

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c. Down Position. The down position differs from the start position in that the individual does not return to lying on their stomach. During the execution of their push-ups the individual must 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. Incidental contact of any body part should not be used as a reason to terminate the test, or not count push-ups, unless the individual through such contact gains a clear advantage. Once the individual has attained the down phase they are to continue with the next push-up (extension phase);

NOTE: If the individual requires assistance in determining the correct down position, the evaluator may hold an object (such as a ruler) in the air under the individual’s shoulder at the proper height of the down position. Each time the individual descends to the down position he 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 individual 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 (e.g., 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 an advantage is being gained. Count the initial movement up as one and then count each subsequent repetition to full extension and record in Section F1, DND 279.

e. Discontinuation of the test. The evaluator shall discontinue the test:

I. If the individual voluntarily terminates the test. II. If the individual is seen to strain forcibly to complete a push-up. III. If the individual demonstrates alarming physiological signs and symptoms that could impede on his safety or health.

The MPFS for this protocol are available in Tool 7. Record the MPFS score in Section F1, DND 279.

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Sit-ups Protocol3

57. The following procedure will be used for sit-ups:

a. Start Position. The individual lies in a supine position, knees bent at a right angle (90 degrees), and feet about 30 cm apart. You or someone else can hold the individual’s ankles to ensure that their heels are in constant contact with the mat. Their hands must be placed on the side of their head and remain in contact with their head at all times. Touching or cupping the ears is acceptable, but pulling on the ears is not. The elbows must remain pointed towards the knees throughout the duration of the test so as to prevent the flapping of the elbows;

b. Movement/Sit-up Phase. When ready, give the command to begin. The individual is required to sit up, initially keeping the lower back flat against the ground and “curling” up to touch the top of the knees (patella) with the elbows (olecranon process), and then lower themselves back to the start position. The key to determining that the individual has returned to the start position is when the shoulder blades (inferior angle of the scapula) come in contact with the mat between each repetition;

c. Counting. The initial touch of the elbows (olecranon process) to the top of the knees (patella) counts as one. Each subsequent touch of the knees, when the sit-up has been performed properly, counts as another repetition. The individual will perform as many repetitions as possible within one minute. The individual may pause whenever necessary. Improperly performed sit-ups (for example: did not return to starting position or lifted buttocks to gain momentum), will not be counted but are not reasons to discontinue the test. The evaluator can make verbal corrections. Count the number of sit-ups completed in one minute, or the number completed when the test was discontinued, and record in Section F1, DND 279.

d. Discontinuation of the test. The evaluator shall discontinue the test: I. If the individual voluntary terminates the test. II. At the end of the minute allocated for the test. III. If the individual is seen to strain forcibly to complete a sit-up. IV. If the individual demonstrates alarming physiological signs and symptoms that could impede on his/her safety or health.

The MPFS for this protocol are available in Tool 7. Record the MPFS score in Section F2, DND 279.

3 See Annex A for History and Rationale

A member’s size and/or excessive hip flexor strength may result in the PSP Fitness andSports Instructor being physically unable to anchor an individual’s feet to the mat. Ifthe instructor cannot consistently secure and stabilize an individual’s lower limbs for theduration of the test, the anchoring of the feet through the use of a foot brace or wall barmay be permitted.

40


Safety

58. The individual is to exhale when pushing or sitting up so as to minimize Valsalva Maneuvers (a forced expiration against a closed glottis, (for example, performing a strain while breath holding). For standardization and safety, the PSP evaluator will not give verbal encouragement during the performance of the above muscular exercises. The encouragement may result in an individual straining to try to get an extra repetition. If an individual shows signs and symptoms of serious discomfort (evaluator judgment prevails), the evaluator will have the individual lie down and check heart rate and blood pressure if appropriate. If the individual does not seem to recuperate after a few minutes, request assistance from a Medical Care Provider.

The evaluator will not give verbal encouragement during the performance of the muscular exercises. The encouragement may result in an individual straining beyond their limits.

41


PARt Iv – FItnESS SuMMARY

Section g – Fitness Results

59. Results are determined as follows:

a. Aerobic Fitness. A yes selected if the individual met the MPFS standard for cardiorespiratory fitness. A no is indicated if the individual did not meet the standard, as indicated in section D3 of the DND 279 form.

b. Handgrip (HG). A yes is selected if the individual met the MPFS standard for muscular strength (handgrip). A no is indicated if the individual did not meet the standard, as indicated in section E of the DND 279 form. c. Push-ups (P-U). A yes is selected if the individual met the MPFS standard for muscular endurance (push-ups). A no is indicated if the individual did not meet the standard, as indicated in section F1 of the DND 279 form.

d. Sit-ups (S-U). A yes is selected if the individual met the MPFS standard for muscular endurance (sit-ups). A no is indicated if the individual did not meet the standard, as indicated in section F2 of the DND 279 form. e. Met MPFS (yes/no). A yes is selected if the individual 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 - handgrip), 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. Remedial Physical Fitness Training for MPFS. A yes is selected in Section G6 if the individual has not met MPFS and must be registered for remedial physical fitness training. A no is indicated if the individual met the MPFS. g. Supervision for Remedial Physical Fitness Training. The guidelines for the assignment of an individual to a training program that involves direct supervision or self-supervision are as follows (Section G7, DND 279): I. Direct Supervision. Place a check mark after DIRECT if the individual fails to meet the standard for any of the fitness evaluation items (V02

Max, HG, P-U, S-U). The frequency of remedial physical fitness training shall be no less than three times per week, for a minimum of twelve weeks. However, the Fitness and Sports Director or his delegated representative can make exceptions to this guideline when it is clear that the individual is ready to pass their evaluation. Direct supervision implies direct monitoring/reporting of an individual’s exercise program by a certified PSP Fitness and Sports staff. Often this will occur through group or individual physical fitness sessions. 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 Personal Trainer-CPT, Advanced Fitness Training Assistant-AFTA, etc). Re-test procedures must follow all DAOD 5023-2 directives and guidelines set out in this manual.

4242


II. Self-supervision. A check mark shall be placed after SELF if the individual meets or exceeds all standards. In this case, the individual is responsible for their own fitness in accordance with the programs issued on the DND 279 form or provided during his or her unit military fitness program.

III. Medically Excused. CF personnel who have a valid medical excusal from some components of the MPFS are still subject to completing the other components of the evaluation. The evaluator must select Section G and Section H1-Comments: “Medically excused for PER purposes.” IV. Next evaluation. The evaluator will indicate in Section H1, DND 279 the appropriate date for the individual’s next annual evaluation.

Examples:

I. CF personnel has achieved MPFS FY 10/11 on September 1, 2010. Next evaluation September 1, 2011.

II. CF personnel achieved incentive program FY 10/11 on September 1, 2010. Next evaluation September 1, 2012.

III. CF personnel did not meet CF MPFS. Remedial training for a minimum of 3 months. Indicate suggested re-evaluation date.

NOTE: The CF EXPRES is valid for 365 days or 730 if the individual has achieved incentive exempt status from the date the test has been completed. However, the reporting period is April 1st to March 31st. I. CF personnel failing to achieve CF MPFS will be advised by the chain of command if administrative procedures will apply in accordance with DAOD 5023-2.

Section h – Other60. Section H1. The PSP Fitness and Sport Instructor must record recommendations regarding the CF personnel to the Commanding Officer.

43


61. Section H2. PSP Evaluator signature is required in section H2. PSP Fitness and Sports Directors or PSP Fitness Coordinators are not required to sign the DND 279 unless they conducted the evaluation.

Section J – Exercise Prescription

62. See Chapter 4 for exercise prescription.

Section K – Certification of understanding

63. The individual signs and acknowledges the prescription and the recommendation to maintain a CF EXPRES record book. In cases of refusal to sign, the evaluator may note in section K “member refused to sign” then distributes the required copies.

Section l – Program Approval

64. Copy 2 must be sent to the individual’s unit and signed by the Commanding Officer.

dIStRIButIOn OF dnd 279 CF EXPRES Form

65. Completed DND 279 forms will be distributed in accordance with the following procedures:

a. Copy 1 to the Base Surgeon;

b. Copy 2 to the individual’s Orderly Room or Unit EXPRES Coordinator (for CO’s signature and filing in individual’s Unit pers file-UPR);

c. Copy 3 to PSP Fitness Section (Physical Fitness Envelope - DND 1117); and

d. Copy 4 to the CF member.

44


NOTES:

I. Copy 2 must be approved and signed by the CO. It is not necessary for Copy 1, 3, and 4 to be signed by the CO.

II. Dependent on local procedures, completed DND 279 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 it is acknowledged/registered as a satellite site of the UPR on any given base in accordance with the Privacy Act.

45

general

1. The goal of the exercise program is to promote and enhance physical fitness. The underlying concept of performance-related fitness is that increased status in each of the constituent fitness components is associated with better performance or optimal work performance. The CF EXPRES 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 prescription of an individual training program are listed in Chapter 3, Part IV of this manual. CF personnel who fail any of the test items will be subject to direct supervision. CF personnel who meet or exceed the Minimum Physical Fitness Standard will be self-supervised.

Exercise Prescription

3. The exercise prescription information shall contain the following:

a. a warm-up and cool-down that includes a flexibility/stretching program; b. an aerobic program to include recommended quantity and quality of activity; and c. a muscular strength and endurance program to include recommended quantity and quality of activity.

Warm-up

4. A series of warm-up exercises are appropriate prior to starting physical fitness training. A proper warm-up will move all major muscle groups, 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 last approximately 10 minutes in duration. To increase blood flow, the individual should begin with easy jogging, brisk walking, or other activities conducted in an easy manner. A series of dynamic and static flexibility exercises should then be performed.

5. CF personnel 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 holding their breath during the stretch

e. hold each stretching exercise repetition for a minimum of 15 seconds

f. strive for a relaxed feeling

g. keep warm while stretching

EXERCISE PRESCRIPTIONChapter 4

45

46

6. Specific warm-up exercises and stretches that may be prescribed are outlined below:

a. Arm circles: Full, slow sweeping circles using both arms. Frontwards and then backwards.

b. Side stretch: Reach one arm overhead and the other down by the side of the leg. Repeat, alternating from side to side.

c. Cat-back: On all fours, arch, tucking chin to chest, and exhaling. Return to flat-back position. Don’t sag.

d. Pelvic tilt: On the back, knees bent, and feet flat on floor. Tighten abdominal and buttocks and press the lower back firmly against the floor.

e. 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.

f. 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.

g. Thigh stretch: Bend one knee, grasp ankle behind, and pull foot gently toward seat. Repeat alternately with other leg. Don’t arch the back.

h. Lunge: Shift weight forward and down over bent front leg, with the rear leg as straight as possible, and the heel off the floor.

i. 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 are important at the end of the workout. Aerobic Fitness Programs9. An aerobic fitness program will be given to each individual. 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 individual’s current level of activity as well as his performance on the CF EXPRES Test.

46

Chapter 4 - Exercise prescription

47

b. Intensity: Target heart rate zone (THRZ) for exercise prescription should be between 60-90% of predicted heart rate max (HRM). (See formula below). The exercise intensity prescribed will depend upon the individual’s performance on the 20 MSR, which has been correlated to maximal aerobic capacity.

CAlCulAtIng tARgEt hEARt RAtE: SECtIOn I, dnd 279

c. Duration: Normally 20 – 60 minutes of continuous activity. The duration of exercise sessions will be based on the individual’s current level of activity and performance on the 20 MSR.

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 individual.

11. It should be emphasized that these are general guidelines. It is the responsibility of the evaluator to determine the starting exercise intensity, frequency, time, and type of exercise. Relying on their professional qualifications and experience, evaluators shall prescribe exercise based on the following criteria:

a. their interaction with the member; b. the current physical activity/training level of the individual; and c. any additional information that is gathered during the evaluation.

Muscular Strength and Endurance

12. A muscular strength and endurance program shall be provided to each individual. The program will be tailored to improve or maintain muscular strength and endurance, and be based on the FITT principle.

CF EXPRES Online Exercise Prescription

13. Direct the CF personnel to the CF EXPRES Online Exercise Prescription tool by providing the flyers for the www.CFEXPRES.ca site. As phase two of WebEXPRES, the CF EXPRES Online Exercise Prescription is a powerful and interactive tool that provides fitness recommendations to individuals that have recently completed the CF EXPRES evaluation. The online prescription tool provides a comprehensive physical fitness training program for all CF personnel regardless of location.


48


Based on the EXPRES test results, the Online Exercise Prescription will:

• CalculateandanalyzeEXPREStestresults.• ReportonAerobicFitness,MuscularStrengthandEndurance(MSE)Fitnessresults.• Displayatablethatshowstargetheartratezone.• Createaprintable12-weekexerciseprescriptionbasedonage,gender,andEXPREStestresults.• Provideillustratedinstructionsonhowtoperformspecificexercises.

Procedure in identifying the aerobic and muscular and endurance programs

WebEXPRES program on the dnd 279

Aerobic Fitness Program

14. CF personnel will be assigned one of 14 different aerobic training programs:

Aerobic Programs training Objective

2 Improve the fitness level of CF Personnel who have not met Aerobic MPFS.3-14 Improve or maintain the fitness level of CF Personnel who have met or

exceeded Aerobic MPFS.

49


Muscular Strength and Endurance

15. The CF Personnel will be assigned one of 26 different MSE training programs:

Prescription tools

test data

16 CF Personnel‘s results will fall into one of four scenarios: a. CF Personnel has met or exceeded both the aerobic and the muscular strength and endurance

(MSE) MPFS. b. CF Personnel has met or exceeded the Aerobic MPFS and has not met one of the MSE MPFS (PU,

SU, or HG). c. CF Personnel has not met Aerobic MPFS, but has met all the muscular strength and endurance

standards (PU, SU, or HG). d. CF Personnel has not met Aerobic MPFS or has not met one or more of the MSE MPFS (PU, SU, or

HG).

Improve or Maintain?

17. To determine a CF Personnel’s CF EXPRES exercise prescription, input the member’s CF EXPRES result and their training objective (either to improve or maintain their Aerobic fitness and MSE). Training volume and intensity are therefore tailored to the CF Personnel’s personal objectives.

18. CF Personnel who have met MPFS. The exercise prescription will be determined by their desire to either maintain or improve one or both of elements of his own personal level of fitness.

19. CF Personnel who have not met MPFS. The CF Personnel will automatically be assigned a remedial program to improve their fitness level to meet MPFS. Therefore, they will always default to improve, regardless of their indicated personal objective. These CF Personnel will receive remedial programs that will specifically target the CF Personnel’s particular area of difficulty and will help in meeting MPFS.

MSE Programs training Objective

1-7 Improve the fitness level of CF Personnel who have not met MSE MPFS.15-26 Improve or maintain the fitness level of CF Personnel who have met or

exceeded MSE MPFS.

50


using the data

20. The exercise prescription application will use both the scoring tables(s) and Prescription charts(s) to determine the Aerobic and MSE programs that a CF Personnel will receive.

Tool 9 – Aerobic Scoring Table for meeting or exceeding Aerobic MPFS

VO2 max mL/min/kg MPFS F ≤34 MPFS F ≥35 MPFS M ≤34 MPFS M ≥35

23.5

25.1

26.6

28.2

29.8 LEVEL 1

31.2

32.6 LEVEL 1

34.2 LEVEL 2

35.7 LEVEL 1

37.1 LEVEL 3

38.5 LEVEL 2 LEVEL 1

40.1

41.7 LEVEL 3

43.1 LEVEL 4



47.6 LEVEL 3


50.8 LEVEL 5

52.2 LEVEL 3

53.6 LEVEL 5

55.2 LEVEL 6

56.7 LEVEL 4

58.1 LEVEL 6

59.5

61.1 LEVEL 5

62.7

64.1 LEVEL 6

65.5

67.1

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21. The level (1-6) is dependent on the CF Personnel’s gender, age and predicted VO2 max in mL/min/kg.

Examples:

a. A 36 year-old male has a predicted VO2 max of 47.7 mL/min/kg. He would be a level 3.

b. A 28 year-old female has a predicted VO2 max of 46.1 mL/min/kg. She would be a level 4.

Tool 10 MSE Scoring Table for meeting or exceeding MSE MPFS

Total Push Ups + Sit Ups

F<34 F >35 M<34 M>35

19 LEVEL 1

20

21

22

24 LEVEL 1 LEVEL 2

25

27 LEVEL2

28

29

30

31 LEVEL 1

32 LEVEL 3

35

38 LEVEL 1 LEVEL 2

40

42 LEVEL 3 LEVEL 445485051 LEVEL 2 LEVEL 35558 LEVEL 4 LEVEL 56065 LEVEL 3 LEVEL 47075 LEVEL 5 LEVEL 6 LEVEL 480 LEVEL 58595 LEVEL 6100 LEVEL 5 LEVEL 6105115 LEVEL 6120125130140145150175

52


22. To determine the level (1-6), the exercise prescription application will total the number of repetitions a CF Personnel has achieved in both push-ups and sit-ups.

Examples:

a. A 40 year-old male has performed 23 push-ups and 40 sit-ups. His total score would be 63, which would assign him a combined MSE level 3.

b. A 38 year-old female has performed 12 push-ups and 30 sit-ups. Her total score would be 42, which would assign her a combined MSE level 4.

Prescription Chart – For aerobic and MSE levels meeting or exceeding MPFS

AEROBIC

MSE

Level Maintain Improve1 AEROBIC 3 AEROBIC 92 AEROBIC 4 AEROBIC 103 AEROBIC 5 AEROBIC 114 AEROBIC 6 AEROBIC 125 AEROBIC 7 AEROBIC 136 AEROBIC 8 AEROBIC 14

Level Maintain Improve1 STRENGTH 15 STRENGTH 212 STRENGTH 16 STRENGTH 223 STRENGTH 17 STRENGTH 234 STRENGTH 18 STRENGTH 245 STRENGTH 19 STRENGTH 256 STRENGTH 20 STRENGTH 26

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MSE remedial programs for MSE levels not meeting MPFS

Level ImproveFailed push-ups

Failed sit-ups Failed handgrip

STRENGTH 1

Failed push-ups Passed sit-ups

Failed handgrip

STRENGTH 2

Passed push-ups Failed sit-ups

Failed handgrip

STRENGTH 3

Failed push-ups Failed sit-ups

Passed handgrip

STRENGTH 4

Passed push-ups Passed sit-ups

Failed handgrip

STRENGTH 5


Passed handgrip

STRENGTH 6


Passed handgrip

STRENGTH 7

heart Rate Monitoring

23. CF personnel 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 individual with a pre-exercise heart rate value, which may be used as a baseline for measuring progress. CF personnel should also monitor their heart rate during exercise sessions to ensure that they are working within their target heart rate zone, while post-exercise heart rates should be taken to ensure that appropriate recovery has occurred.

24. Heart rate may be monitored by a number of methods:

a. Heart rate monitor; or b. Palpation (Radial or carotid artery)

54


25. CF personnel must be informed that their target heart rate zone is based on average heart rates for persons of similar age, and that their own heart rate max could be below or above the average. Therefore, they may have to adjust their level of activity so that they are comfortable.

26. The “Borg Scale” (Tool 16) is another method of monitoring exercise intensity. The scale uses a numbering system with descriptions of perceived effort to assess exercise intensity. All PSP Evaluators should be familiar with the Borg Scale and its application.

27. The “Talk Test”, although not as scientific as heart rate monitoring or the Borg Scale, is useful. The principle of the “Talk Test” is that an individual should be able to carry on a conversation in short sentences during exercise, and if they cannot, then the intensity is too high.

Rate of Progression – All Fitness Programs

28. Progression rates will depend on the individual’s initial functional capacity, health status, age, and needs or goals. CF personnel who are in poor fitness 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 Evaluator must therefore impress upon the individual to think in terms of a long-term concept. Words of encouragement are always useful as are methods of self-discovery and self-monitoring (e.g., Resting HR will decrease over time, weight may decrease or be redistributed, muscles will tone up, individual should feel better, etc.).

Prescription Materials

29. All CF EXPRES materials are available as resource materials. In addition, the Canadian Physical Activity, Fitness and Lifestyle Approach (CPAFLA) resource materials may also be utilized.

30. The tools found in the CPAFLA manual may be effective in the development of an action plan for CF personnel with lower levels of physical fitness.

a. Healthy Physical Activity Participation Questionnaire

b. Stages of Change

c. Activity Inventory

d. Inventory of Lifestyle Needs and Activity Preferences

e. Choosing Alternatives for Action

f. Decision Balance Sheet

g. Motivation List

h. First-step Planner

55


i. Self-Contract

j. Goal-Setting Worksheet

k. Relapse Planner

l. Fantastic Lifestyle Checklist

m. Health Promotion Resources

31. 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

32. While certain sports like soccer and squash have a beneficial impact on conditioning one’s body, they are not to be prescribed under the CF EXPRES Program. The reason for this is that monitoring one’s intensity as well as quantifying frequency, duration, and progression is difficult. Nonetheless, CF personnel should be encouraged to participate in sports activities. The CF Sports Order (CFAO 50-3) and the Recreation Order (CFAO 50-2) pertain to these activities.

Feedback to CF Personnel

33. Evaluators must meet briefly with all individuals after an evaluation to go over test results and applicable prescription information. CF personnel unable to attain the MPFS or those with specific fitness needs/injuries beyond the norm should be allocated additional time or be re-booked with a Fitness and Sports Instructor or a Physical Exercise Specialist as applicable. Feedback will generally include:

a. an overview of the CF EXPRES evaluation results

b. a personalized exercise prescription based on his CF EXPRES evaluation results and preferred type of activities

c. an explanation on the use of CF EXPRES Program Guides (if required)

d. a calculation of the target heart rate zone (THRZ)

e. a description of proper warm-ups and cool-downs

57

HEALTH RELATED FITNESSChapter 5general

1. Health-related fitness includes 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 CF personnel to reflect on their various habits and attitudes. This tool is an available resource if required. CF personnel may wish to discuss this questionnaire with their evaluator.

Strengthening the Forces health Promotion Program

4. Strengthening the Forces is the CF Health Promotion program that promotes health as a fundamental value while ensuring that the workplace supports healthy lifestyle choices. Strengthening the Forces provides information and programming in the following core components:

a. Active Living and Injury Prevention.

b. Addictions – alcohol and other drugs, smoking prevention and cessation, problem gambling.

c. Social Wellness – stress management, suicide intervention, family wellness, and anger management.

d. 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 by ordering through the Canadian Forces supply system. For more information on these programs, go to: http://www.forces.gc.ca/health-sante/ps/hpp-pps/default-eng.asp

57

59

Annex A Annex A

history and Rationale

Cardiorespiratory Fitness protocols

Effective 1 January 1999, the 20 MSR was approved as the primary aerobic evaluation for CF personnel regardless of age. In 2007, the 20 MSR became the only aerobic testing protocol permitted for CF personnel with the mCAFT used as an alternative protocol. 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 VO2 max than the mCAFT and when compared to the treadmill VO2 max direct measure, is generally a more valid measure of VO2 max 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 an individual does not reach the 20-metre line within a few steps. In order to provide a specific guideline on the distance to be covered by the individual, a warning line, referred to as the 19-metre line, has been added to the original protocol.

Curl-up protocol used to evaluate CF personnel

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 protocol. Nevertheless, the utilization of the partial curl-up is highly recommended as a safe and effective training tool to prepare individuals for their full sit-up testing.

60

tool 1 CF EXPRES Form (dnd 279)

Annex A

61

tool 2 Medical Referral Form (dnd 582)

61

NO STEP TESTPAS D’ÉPREUVE DE LA MONTÉE DES MARCHES

NationalDefence

Défensenationale

MEDICAL EXAMINATION / EXAMEN MÉDICAL

B SURG / MÉD CMEDICAL REFERRAL --- CF EXPRES PROGRAM / DEMANDE D’EXAMEN MÉDICAL --- PROGRAMME EXPRES FC

1. SERVICE PARTICULARS / DÉTAILS DU SERVICESERVICE NO. / NO MATRICULE RANK / GRADE NAME / NOM UNIT / UNITÉ

PROTECTED B (When completed)PROTÉGÉ B (Une fois rempli)

FILE / DOSSIER

DATE

2. The A/M member has been screened for evaluation and participation insubject program(s) and is referred for the reasons noted on attached DND279.Your assessment of the member’s condition with respect to participation in theevaluation and program is requested.

2. Le militaire mentionné ci-dessus a été examiné pour fins d’évaluation etde participation au(x) programme(s) en titre et vous est référé pour la (les)raison(s) mentionnée(s) sur le formulaire DND 279 ci-joint. Votre évaluation dela condition du militaire est requise pour sa participation à l’évaluation et auprogramme.

ENCLOSURE / PIÈCE JOINTE F & S DIR / DIR CP ET S SIGNATURE

MINUTE

1. TheA/Mmember is found tobe fit for evaluation and/or training as follows: 1. Le militaire est jugé apte à subir l’évaluation et à suivre le programmedeconditionnement physique selon les conditions suivante :

EXERCISE / EXERCICEWITHOUT LIMITATIONSSANS RESTRICTIONS

WITH LIMITATIONS (SEE BELOW)AVEC RESTRICTIONS (VOIR CI-DESSOUS)

NO PUSH-UPSPAS D’EXTENSION DES BRAS

NO SIT-UPSPAS DE REDRESSEMENTS ASSIS

NO RUNNING OR JOGGINGPAS DE COURSE NI DE JOGGING

NO BICYCLE EXERCISEPAS DE BICYCLETTE

NO STEP TRAININGPAS D’ENTRAÎNEMENT SUR ESCALIERS

NO SWIMMINGPAS DE NATATION

NO NECK EXERCISESPAS D’EXERCICES POUR LE COU

NO LOW BACK EXERCISESPAS D’EXERCICES POUR LE BAS DU DOS

NO HIP EXERCISESPAS D’EXERCICES POUR LES HANCHES

NO KNEE EXERCISESPAS D’EXERCICES POUR LES GENOUX

2. The subject member was found to be unfit for physical fitnessassessment and training as follows:

2. Le militaire examiné n’est pas apte à subir l’évaluation de la conditionphysiqueni à suivre leprogrammedeconditionnementphysiquepour l’unedesraisons suivantes :

PERMANENTLY UNFITINAPTITUDE PERMANENTE

MEDICAL CATEGORYCATÉGORIE MÉDICALE

TEMPORARY UNFITINAPTITUDE TEMPORAIRE

LENGTH OF TIMEDURÉE ________________________

MEDICAL OFFICER’S COMMENTS / COMMENTAIRE DU MÉDECIN

DATE B SURGEON / MÉDECIN-CHEF DE LA BASE

ASSESSMENT / ÉVALUATION AEROBIC TRAINING / EXERCICES D’AÉROBIE MUSCULO SKELETAL TRAINING / EXERCICES MUSCULOSQUELETTIQUES

NO SHOULDER EXERCISESPAS D’EXERCICES POUR LES ÉPAULES

DND 582 (03-2006)7530-21-912-7209

PROTECTED B (When completed)PROTÉGÉ B (Une fois rempli)

REPLY / RÉPONSE

NO HAND GRIPPAS DE PRÉHENSION DE LA MAIN

Design: Forms Management 613-993-4050Conception : Gestion des formulaires 613-993-4062

NO CROSS COUNTRY SKIINGPAS DE SKI DE FOND

NO 20-METRE SHUTTLE RUNPAS DE COURSE NAVETTE SUR 20 MÈTRES

INIT

F & S DIR / DIR CP ET S

LIMITATIONS / RESTRICTIONS

NO LAND FORCE COMMAND PHYSICAL FITNESSSTANDARDSPAS DE NORMES DE LA CONDITION PHYSIQUEDU COMMANDEMENT DE LA FORCE TERRESTRE

OTHERAUTRES

OTHERAUTRES

OTHERSAUTRES

HEART RATEFRÉQUENCE CARDIAQUE

HEALTH APPRAISAL QUESTIONNAIRE --- QUESTIONNAIRE D’ÉVALUATION DE LA SANTÉ

OTHERSAUTRES

BLOOD PRESSURETENSION ARTÉRIELLE

Annex A

62

tool 3 list of Medications

CF personnel 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 these 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)

Annex A

63

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)

Annex A

64

tool 4 Ergometer Steps

Construction Plan for mCAFT steps.

It is advised that steps be constructed in 1.2 metre (4 foot) lengths in order to store and transport easily.

Details:• Double20.3cmsteps,cuttodesiredlength• Use1.9cm(3/4)inchplywood• Supportingpanels(F)every0.9to1.2m• StepDimensions: A – 18.4 cm B – 25 cm C – 20.3 cm by 1.2 m D – 45 cm E – 38.7 cm F – 70 cm

• HandrailDimensions:

G – Approx. 100 cm H – Approx. 137.5 cm

Annex A

65

tool 5 handgrip dynamometer adjustments

1. Hang a free weight to the finger portion of the handle;2. Read and record the result; 3. Compare with the chart to confirm the calibration of the handgrip dynamometer;4. Reading of the handgrip dynamometer must be within +/- 1 kg from the chart corresponding measure; and5. If the handgrip dynamometer measurement does not correlate to the appropriate chart measure, the instrument cannot be used and must be calibrated (according to the manufacturer’s instruction). Example:

If you use a 30 kg weight for the calibration procedure, the handgrip dynamometer should read 28 kg.

Annex A

66

Annex A tool 6 Prediction of vO2 max from the 20 MSR

Stage Completed (min) Max Speed (km/hr) Predicted VO2 max (mL/kg/min)

1 8.5 23.5

1.5 25.1

2 9.0 26.6

2.5 28.2

3 9.5 29.8

3.5 31.2

4 10.0 32.6

4.5 34.2

5 10.5 35.7

5.5 37.1

6 11.0 38.5

6.5 40.1

7 11.5 41.7

7.5 43.1

8 12.0 44.5

8.5 46.1

9 12.5 47.6

9.5 49.2

10 13.0 50.8

10.5 52.2

11 13.5 53.6

11.5 55.2

12 14.0 56.7

12.5 58.1

13 14.5 59.5

13.5 61.1

14 15.0 62.7

14.5 64.1

15 15.5 65.5

15.5 67.1

16 16.0 68.6

16.5 70.2

17 16.5 71.8

17.5 73.2

18 17.0 74.6

18.5 76.2

19 17.5 77.7

19.5 79.1

20 18.0 80.5

67

Annex A

tool 7 CF MPFS

CANADIAN FORCES MINIMAL PHYSICAL FITNESS STANDARD

CF EXPRES EVALUATION SCORES

MALE FEMALE34 YEARS

AND UNDER35 TO 60

YEARS34 YEARS

AND UNDER35 TO 60

YEARSSTEP TEST (mL/kg/min) 39 35 32 30

20 MSR (stage completed) 6.0 5.0 4.0 3.0HANDGRIP 75 73 50 48PUSH-UPS 19 14 9 7

SIT-UPS 19 17 15 12* Does not include members 60 years of age and over

CF EXPRES INCENTIVE PROGRAM

CF EXPRES EVALUATION SCORES

INCENTIVE SCORESMALE FEMALE

AGE GROUP (YEARS) AGE GROUP (YEARS)17-19 20-29 30-39 40-49 50-60 17-19 20-29 30-39 40-49 50-60

STEP TEST (mL/kg/min)

57 48 45 39 35 39 37 33 31 30

20 MSR (stage completed)

10.0 10.5 8.0 7.0 5.5 6.0 5.5 5.0 4.0 3.5

MUSCULAR STRENGTH

AND ENDURANCE169 174 162 149 132 112 107 99 90 75

* Does not include members 60 years of age and over

68

Annex A tool 8 Evaluation Room Set up

A. Reception/Blood Pressure Heart Rate areaB. Grip strength/Push-up/Sit-up area C. Step Test stationD. Rest stationE. Beam scale, weigh scale or stadiometer, wall tape/set square

69

tool 9 Aerobic Scoring table for meeting or exceeding Aerobic MPFS

Annex A

Prescription chart – for aerobic levels meeting or exceeding MPFS

AEROBIC

VO2 max mL/min/kg MPFS F ≤34 MPFS F ≥35 MPFS M ≤34 MPFS M ≥35

23.5

25.1

26.6

28.2

29.8 LEVEL 1

31.2

32.6 LEVEL 1

34.2 LEVEL 2

35.7 LEVEL 1

37.1 LEVEL 3


40.1

41.7 LEVEL 3

43.1 LEVEL 4



47.6 LEVEL 3


50.8 LEVEL 5

52.2 LEVEL 3

53.6 LEVEL 5

55.2 LEVEL 6

56.7 LEVEL 4

58.1 LEVEL 6

59.5

61.1 LEVEL 5

62.7

64.1 LEVEL 6

65.5

67.1

Level Maintain Improve1 AEROBIC 3 AEROBIC 92 AEROBIC 4 AEROBIC 103 AEROBIC 5 AEROBIC 114 AEROBIC 6 AEROBIC 125 AEROBIC 7 AEROBIC 136 AEROBIC 8 AEROBIC 14

70

tool 10 MSE scoring table for meeting or exceeding MSE MPFS

Annex A

Total Push-ups + Sit-ups

F<34 F >35 M<34 M>35

19 LEVEL 1

20

21

22

24 LEVEL 1 LEVEL 2

25

27 LEVEL 2

28

29

30

31 LEVEL 1

32 LEVEL 3

35

38 LEVEL 1 LEVEL 2

40

42 LEVEL 3 LEVEL 4

45

48

50

51 LEVEL 2 LEVEL 3

55

58 LEVEL 4 LEVEL 5

60

65 LEVEL 3 LEVEL 4

70

75 LEVEL 5 LEVEL 6 LEVEL 4

80 LEVEL 5

85

95 LEVEL 6

100 LEVEL 5 LEVEL 6

105

115 LEVEL 6

120

125

130

140

145

150

175

71

Annex A

Prescription chart – for MSE levels meeting or exceeding MPFS

MSE

Level Maintain Improve1 STRENGTH 15 STRENGTH 212 STRENGTH 16 STRENGTH 223 STRENGTH 17 STRENGTH 234 STRENGTH 18 STRENGTH 245 STRENGTH 19 STRENGTH 256 STRENGTH 20 STRENGTH 26

Level ImproveFailed push-ups

Failed sit-ups Failed handgrip

STRENGTH 1


Failed handgripSTRENGTH 2



Failed push-ups Failed sit-ups

Passed handgripSTRENGTH 4

Passed push-ups Passed sit-ups






MSE remedial programs for MSE levels did not meeting MPFS

72

tool 11 20 MSR Percentiles for Males: EFFECtIvE 01 APR 2009

Annex A

0-25 percentile (Level 1) 26-75 percentile (Level 2) 76-100 percentile (Level 3)

Male Stage Week Male Stage Week Male Stage Week

17-1920-29

7.5 11 - 13 17-1920-29

11.0 13 17-1920-29

13.5 13

7.0 9 - 10 10.5 11 - 12 20-29 10 - 12

6.5 6 - 8 10.0 9 - 10 12.5 7 - 9

6.0 3 - 5 9.5 7 - 8 12.0 4 - 6

5.5 1 - 2 9.0 5 - 6 11.5 1 - 3

30-39 5.5 11 - 13 8.5 3 - 4 30-39 11.5 13

5.0 9 - 10 8.0 1 - 2 30-39 10 - 12

4.5 6 - 8 30-39 9.0 13 10.5 7 - 9

4,0 3 - 5 8.5 11 - 12 10.0 4 - 6

3.5 1 - 2 8.0 9 - 10 9.5 1 - 3

40-49 5.0 11 - 13 7.5 7 - 8 40-49 11.0 13

4,5 9 - 10 7.0 5 - 6 40-49 10 - 12

4.0 6 - 8 6.5 3 - 4 10.0 7 - 9

3.5 3 - 5 6.0 1 - 2 9.5 4 - 6

3.0 1 - 2 8,5 13 9.0 1 - 3

50-59 3.5 11 - 13 40-49 8.0 11 - 12 50-59 9.0 13

3.0 9 - 10 7.5 9 - 10 50-59 10 - 12

2.5 6 - 8 7.0 7 - 8 8.0 7 - 9

2.0 3 - 5 6.5 5 - 6 7.5 4 - 6

1.5 1 - 2 6.0 3 - 4 7.0 1 - 3

2.5 6 - 8 5.5 1 - 2

2.0 3 - 5 50-59 6.5 12 - 13

1.5 1 - 2 6.0 10 - 11

5.5 8 - 9

5.0 6 - 7

4.5 4 - 5

4.0 1 - 3

5.0 6 - 7

4.5 4 - 5

4.0 1 - 3

73

Annex A

tool 12 20 MSR Percentiles for Females: EFFECtIvE 01 APR 2009

0-25 percentile (Level 1) 26-75 percentile (Level 2) 76-100 percentile (Level 3)

Female Stage Week Female Stage Week Female Stage Week

17-19 4.5 11 - 13 17-19 7.5 12 - 13 17-19 10.0 13

4.0 9 - 10 7.0 10 - 11 9.5 10 - 12

3.5 6 - 8 6.5 8 - 9 9.0 7 - 9

3.0 3 - 5 6.0 6 - 7 8.5 4 - 6

2.5 1 - 2 5.5 4 - 5 8.0 1 - 3

20-29 4.0 11 - 13 5.0 1 - 3 20-29 9.0 13

3.5 9 - 10 20-29 6.5 11 - 13 8.5 10 - 12

3.0 6 - 8 6.0 9 - 10 8.0 7 - 9

2.5 3 - 5 5.5 6 - 8 7.5 4 - 6

2.0 1 - 2 5.0 3 - 5 7.0 1 - 3

30-39 3.0 11 - 13 4.5 1 - 2 30-39 8.5 13

2.5 9 - 10 30-39 6.0 12 - 13 8.0 10 - 12

2.0 6 - 8 5.5 10 - 11 7.5 7 - 9

1.5 3 - 5 5.0 8 - 9 7.0 4 - 6

1.0 1 - 2 4.5 6 - 7 6.5 1 - 3

40-49 2.0 10 - 13 4.0 4 - 5 40-49 7.0 13

1.5 7 - 9 3.5 1 - 3 6.5 10 - 12

1.0 4 - 6 40-49 4.5 11 - 13 6.0 7 - 9

0.5 1 - 3 4.0 9 - 10 5.5 4 - 6

50-59 1.5 9 - 13 3.5 6 - 8 5.0 1 - 3

1.0 5 - 8 3.0 3 - 5 50-59 6.0 13

0.5 1 - 4 2.5 1 - 2 5.5 10 - 12

50-59 3.5 11 - 13 5.0 7 - 9

3.0 8 - 10 4.5 4 - 6

2.5 5 - 7 4.0 1 - 3

2.0 1 - 4

74

tool 13 Strength and Muscular Endurance guidelines for Prescriptions

Annex A

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

75

tool 14 Protocol Percentiles: EFFECtIvE 01 APR 2009

Annex A

V02 MAX PUSH-UPAGE 15-19 20-29 30-39 40-49 50-59 AGE 15-19 20-29 30-39 40-49 50-59SEX M F M F M F M F M F SEX M F M F M F M F M F

Percentile Percentile 95 62 45 59 43 51 39 44 36 40 31 95 50 46 48 37 36 36 30 32 28 3090 61 43 58 41 50 38 43 35 39 30 90 43 38 41 32 32 31 25 28 24 2385 60 43 57 40 48 37 42 35 38 30 85 39 33 36 30 30 27 22 24 21 2180 59 42 56 39 47 37 42 34 38 29 80 35 31 34 26 27 24 21 22 17 1775 59 41 55 39 47 36 41 33 37 28 75 32 28 32 24 25 22 20 20 15 1570 58 40 54 38 46 35 40 33 36 28 70 31 26 30 22 24 21 19 18 14 1365 58 40 52 37 46 34 40 32 36 27 65 29 25 29 21 22 20 17 15 13 1160 57 39 48 37 45 33 39 31 35 27 60 27 23 27 20 21 17 16 14 11 1055 57 38 44 36 44 32 38 30 35 26 55 26 21 25 18 20 16 15 13 11 1050 56 38 43 35 43 32 38 28 34 26 50 24 20 24 16 19 14 13 12 10 945 54 37 43 35 42 31 37 26 34 25 45 23 18 22 15 17 13 13 11 10 740 52 37 42 34 41 31 37 25 33 25 40 22 16 21 14 16 12 12 10 9 535 47 36 42 34 40 30 36 25 33 24 35 21 15 20 13 15 11 11 10 8 430 46 35 41 33 39 30 35 24 32 23 30 20 14 18 11 14 10 10 7 7 325 44 35 40 32 38 29 34 24 31 22 25 18 12 17 10 12 8 10 5 7 220 43 34 40 31 37 29 32 23 28 21 20 16 11 16 9 11 7 8 4 5 115 42 34 39 31 36 28 31 22 26 20 15 14 9 14 7 10 6 7 3 5 110 41 33 38 30 34 28 30 22 25 19 10 11 6 11 5 8 4 5 2 4 -5 40 32 37 29 33 27 29 21 24 18 5 8 4 9 2 5 1 4 - 2 -

HANDGRIP SIT-UP AGE 15-19 20-29 30-39 40-49 50-59 AGE 15-19 20-29 30-39 40-49 50-59SEX M F M F M F M F M F SEX M F M F M F M F M F

Percentile Percentile95 125 78 136 78 135 80 128 80 119 72 95 53 47 49 43 42 34 36 28 34 2690 119 74 127 74 127 76 123 76 114 69 90 50 43 45 39 38 31 33 26 28 2285 113 71 124 71 123 73 119 73 110 65 85 48 42 43 36 36 29 31 25 26 1980 110 69 120 70 120 71 117 71 108 63 80 46 40 41 34 34 27 30 23 25 1775 108 67 118 68 117 69 115 69 105 62 75 44 39 40 32 33 26 29 22 24 1670 105 65 115 67 115 68 112 67 103 60 70 43 37 38 31 32 25 27 21 23 1465 103 64 113 65 113 66 110 65 102 59 65 42 36 37 31 31 24 26 20 22 1260 101 63 111 64 111 65 108 64 100 58 60 41 35 36 29 30 23 25 18 21 1155 99 61 109 63 109 63 106 62 99 57 55 40 34 35 28 29 22 24 17 20 1050 97 60 107 62 107 62 104 61 97 56 50 39 33 34 27 28 21 23 16 20 745 95 59 106 61 105 61 102 59 96 55 45 38 32 33 25 27 20 22 15 18 540 93 58 104 59 104 60 100 58 94 54 40 36 31 32 24 26 18 21 13 17 435 90 57 102 58 101 59 98 57 92 53 35 35 29 31 23 24 17 20 12 16 330 87 56 100 56 99 58 96 56 90 53 30 34 28 30 22 23 16 19 10 15 -25 84 54 97 55 97 56 94 55 87 51 25 33 27 29 21 22 15 17 7 13 -20 81 53 95 53 94 55 91 53 85 50 20 32 25 27 19 21 13 16 5 11 -15 77 51 91 52 91 53 89 51 83 48 15 30 23 26 17 20 11 14 3 10 -10 73 49 87 50 87 51 84 49 80 46 10 28 21 24 15 17 7 11 - 8 -5 67 45 81 47 81 48 76 46 74 42 5 23 15 20 11 14 - 6 - - -

Results from Canadian Public Health Association project, 1981, p. 78Adapted from the Canadian Standardized Test of Fitness (CSTF) Third Edition 1986, p. 78

76

tool 15 Aerobic prescription for mCAFt

Annex A

* 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.

Stage(s) Completed *Primary Exercise Intensity Guidelines for HR Tgt Zone1 60%-75% of age predicted VO2 max2 70%-85% of age predicted VO2 max

3-4 75%-90% of age predicted VO2 max

77

tool 16 Borg Scale

Annex A

78

tool 17 Acronyms

Annex A

AR Administrative Review

BFTA Basic Fitness Training Assistant

BP Blood pressure

CFPFSS Canadian Forces Personnel and Family Support Services

CDS Chief Defense Staff

CEP Certified exercise physiologist

CF Canadian Forces

CMP Chief Military Personnel

CMTFE Common Military Tasks Fitness Evaluation

CO Commanding officer

CPT Certified Personal Trainer

CSEP Canadian Society for Exercise Physiology

DFit Director Fitness

DMed Pol Director Military Personnel Policy

DMCA Director Military Careers Administration

HR Heart rate

HRMS Human Resources Management System

mCAFT Modified Canadian Aerobic Fitness Test

MEL Medical Employment Limitation

MPFS Minimal Physical Fitness Standards

NPFM National Physical Fitness Manager

OPI Office of primary interest

PFERC Physical Fitness Evaluation Review Committee

PSP Personnel Support Programs

20 MSR 20 Metre Shuttle Run

VO2 max Maximum Volume Uptake

79

tool 18 Site visit Checklist for External Evaluators

Annex A

Evaluator Name: ___________________ SN: __________________

Location: ________________________ Date: ______________

Facilities

√ Item Notes

Appropriate running surface

Sufficient space to conduct shuttle run

Evaluation layout according to ops manual

Proper testing equipment

Safe location, washrooms, change facilities

Preliminary Administration

Proper paperwork administration

Proper measure of pre-evaluation heart rate

Proper measure of pre-evaluation blood pressure

Accurate explanation of test components

Explanation of MPFS for each component of evaluation

Demonstrated test according to protocol

Emergency procedure explained

Medical Referral procedure followed (if necessary)

mCAFT

Evaluation site according to protocol

Demonstration of evaluation

Correct starting stage

Post-exercise HR check

Discontinuation of mCAFT

Post-evaluation BP & HR check

Correct VO2 max calculation

20 MSR

Proper set up of equipment (distance, markers, volume, etc.)

Staff organization (5:1 tester ratio, not exceeding 15:1)

Proper warm-up

Explanation of warnings/termination

Administered evaluation according to protocol

Evaluation termination according to protocol

Cool-down offered

Sufficient recovery time given

80

Annex A

tool 18 Site visit Checklist for External Evaluators (Continued)

Handgrip

Proper demonstration given


Termination criteria followed (if applicable)

Recorded score to nearest kg

Push-ups

Push-ups

Proper measure of pre-evaluation heart rate

Proper measure of pre-evaluation blood pressure

Accurate explanation of test components

Explanation of MPFS for each component of evaluation

Sit-ups

Proper demonstration given

Proper body positioning


Proper warnings given (as required)

Termination criteria followed (if applicable)

Time limit applied (1 minute)

Evaluation Summary

Properly filled out DND 279

Debriefed member on results

Exercise prescription filled out with member

Exercise heart rate range explained

Other Comments:

CF Evaluator Signature F&S Director Signature

Documents

Canadian Forces EXPRES Operations Manual - CFMWS · 1. The 5th Edition of this CF EXPRES Operations Manual has been prepared to provide instruction and guidance for the delivery of