Canadian Forces EXPRES Fitness Manual 2010

Acknowledgements
Director General Personal Family Support Services (DGPFSS), Directorate of Fitness (DFIT) has developed
the 4
th
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 Allard
Director of Physical Fitness
Natacha Tremblay
Physical Fitness Policy and Resources Manager (Previous)
Rick McKie (Present)
Marie Danais (Previous)
National Physical Fitness Manager
Daniel Bourgoin (Present)
Todd Stride (Previous)
National Physical Fitness Coordinator
Christine Charron
Fitness Program Coordinator

PSP Training Center
Howie Woodruff
Chief Instructor

Canadian Forces Bases/Wings
Connie Tetarenko
CFSU (O) Fitness Coordinator
Carolynn Derksen
CFB Shilo Regional Adapted Fitness Specialist
Joanne Morgan
CFB Kingston Fitness Coordinator
Penny Murphy
CFB Esquimalt Fitness and Sports Director

Graphic Design and Layout
Hlne Gareau
Directorate of Communication, DGPFSS
1
TABLE OF CONTENTS
Table of contents
CHAPTER 1 - INTRODUCTION ................................................................................. 5
General................................................................................................................................................................................................. 5
Scope ..................................................................................................................................................................................................... 5
Aim ........................................................................................................................................................................................................... 6
Rationale .............................................................................................................................................................................................. 6
Requirement and Responsibility .............................................................................................................................................. 6
Components of the CF EXPRES Program ................................................................................................................................ 7
CHAPTER 2 - ADMINISTRATION ............................................................................. 9
General................................................................................................................................................................................................. 9
Evaluation Schedule ....................................................................................................................................................................... 9
Medical Consideration ................................................................................................................................................................... 9
Pension Implications ....................................................................................................................................................................... 12
Reports and Returns ...................................................................................................................................................................... 12
Responsibilities ................................................................................................................................................................................. 12
Action on Posting of CF Personnel ........................................................................................................................................... 13
CHAPTER 3 - EVALUATION PROCEDURES ..............................................................15
PART I - GENERAL ..................................................................................................................................................................................... 15
Staff Organization and Pre-Evaluation Instructions for Evaluators ........................................................................... 15
Pre-Evaluation Instructions for CF Personnel ........................................................................................................................ 15
Emergency Procedures ................................................................................................................................................................. 16
Equipment for CF EXPRES Evaluation ..................................................................................................................................... 16
PART II - PRELIMINARY ADMINISTRATION ...................................................................................................................................... 17
Service Particulars ............................................................................................................................................................................ 18
PART III FITNESS ASSESSMENT ...................................................................................................................................................... 22
Cardiorespiratory Fitness (DND 279 Sections D 1, 2&3) ................................................................................................ 22
20 MSR Protocol (Section D1) .................................................................................................................................................... 22
Calculation of VO
2
max. (DND 279, Section D1-3) ......................................................................................................... 25
20 MSR References ...................................................................................................................................................................... 26
mCAFT Protocol (DND 279, Section D2) ............................................................................................................................... 26
Stepping Exercise Sequence ................................................................................................................................................... 30
Handgrip Protocol ......................................................................................................................................................................... 36
Muscular Endurance (DND 279 Sections F1, F2) .............................................................................................................. 37
Push-ups Protocol ............................................................................................................................................................................ 37
Sit-ups Protocol ................................................................................................................................................................................ 39
Safety .................................................................................................................................................................................................. 40
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TABLE OF CONTENTS
PART IV FITNESS SUMMARY ............................................................................................................................................................. 41
Section G Fitness Results ......................................................................................................................................................... 41
Section H Other ......................................................................................................................................................................... 42
Section J Exercise Prescription .............................................................................................................................................. 43
Section K Certification of Understanding ....................................................................................................................... 43
Section L Program Approval ................................................................................................................................................. 43
DISTRIBUTION OF DND 279 CF EXPRES Form ................................................................................................................. 43
CHAPTER 4 - EXERCISE PRESCRIPTION .............................................................. 45
General.............................................................................................................................................................................................. 45
Supervision of Exercise Programs ........................................................................................................................................... 45
Exercise Prescription ...................................................................................................................................................................... 45
Warm-up ............................................................................................................................................................................................. 45
Cool-down.......................................................................................................................................................................................... 46
Aerobic Fitness Programs ........................................................................................................................................................... 46
Muscular Strength and Endurance ........................................................................................................................................ 48
Heart Rate Monitoring ............................................................................................................................................................... 49
Rate of Progression - All Fitness Programs ......................................................................................................................... 50
Prescription Materials ................................................................................................................................................................... 50
Sport and Recreation Activities ................................................................................................................................................. 51
Feedback to CF Personnel .......................................................................................................................................................... 51
CHAPTER 5 - HEALTH RELATED FITNESS ............................................................ 53
General.............................................................................................................................................................................................. 53
Lifestyle Assessment ..................................................................................................................................................................... 53
Strengthening the Forces Health Promotion Program ................................................................................................. 53
ANNEX A ............................................................................................................... 55
History and Rationale ................................................................................................................................................................. 55
Tool 1 CF EXPRES Form (DND 279) ................................................................................................................................... 56
Tool 2 Medical Referral Form (DND 582) ..................................................................................................................... 57
Tool 3 List of Medications .................................................................................................................................................... 58
Tool 4 Ergometer Steps ........................................................................................................................................................ 60
Tool 5 Handgrip dynamometer adjustments .............................................................................................................. 61
Tool 6 Prediction of VO
2
max from the 20 MSR ........................................................................................................ 62
Tool 7 CF MPFS: UNTIL 31 MAR 2008 ............................................................................................................................. 63
Tool 8 Evaluation Room Set Up ....................................................................................................................................... 64
Tool 9 Aerobic prediction for 20 MSR using EXPRES Program Booklets ........................................................ 65
Tool 10 Percentiles for Prescription using EXPRES Program Guides ................................................................. 66
Tool 11 20 MSR Percentiles for Males: EFFECTIVE 01 APR 2009 .......................................................................... 67
Tool 12 20 MSR Percentiles for Females: EFFECTIVE 01 APR 2009 .................................................................... 68
Tool 13 Strength and Muscular Endurance Guidelines for Prescriptions ...................................................... 69
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TABLE OF CONTENTS
Tool 14 Protocol Percentiles: EFFECTIVE 01 APR 2009............................................................................................... 70
Tool 15 Aerobic prescription for mCAFT ............................................................................................................................ 71
Tool 16 Borg Scale ................................................................................................................................................................... 72
Tool 17 Acronyms ....................................................................................................................................................................... 73
List of Figures
Figure 1 20 MSR set up ................................................................................................................................................................ 23
Figure 2 Ceiling Post-Exercise Heart Rates ........................................................................................................................... 28
Figure 3 mCAFT starting stage ................................................................................................................................................... 29
Figure 4 Correct mCAFT Stepping Cadence (footplants.min-1) .................................................................................... 29
Figure 5 O
2
Cost in (ml-kg-1.min-1) for Different Stages of the mCAFT ...................................................................... 35
NOTE
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) who is authorized to practice with the CF.
4
FOREWORD
Foreword
1. The 4
th
Edition of this Operations Manual has been prepared to provide instruction and guidance
for the delivery of the CF EXPRES Program. The physical fitness evaluation is conducted to measure fitness
levels of Canadian Forces personnel in comparison to the Canadian Forces Minimum Physical Fitness
Standards (MPFS).
2. This manual is being updated to streamline current testing procedures. This has been done in
an attempt to free up both time and resources for fitness programming. Upon receipt, this manual will
supersede all previous CF EXPRES Ops Manual editions including the 1980/90s versions of the CF EXPRES
Ops Manual and the 1996 protocol manual for 20 MSR, 20 MSR PERIs Handbook-An Alternative Aerobic
Test, as well as the 3
rd
Edition of the Operations Manual 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 Allard
Director of Fitness
Director General Personnel Family Support Services
4
5
INTRODUCTION
Chapter 1
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. In recent years, increased
emphasis has been placed 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:
DAOD 5023-0, Universality of Service;
DAOD 5023-1, Minimum Operational Standards Related to Universality of Service:
DAOD 5023-2, Physical Fitness Program,
CFAO 50-2 Recreation;
CFAO 50-3 Sports;
Veterans Affairs Web site: http://www.vrab-tacra.gc.ca/VRABTACRA_contents.htm
CF Interim Aquatics and Water Safety Policy;
A-PD-050-15/PT-001/PT-002, Physical Fitness Training in the Canadian Forces:
DAOD 2007-0 and 2007-1 General Safety Program;
DAOD 5021-2 Heat Stress;
DAOD 5031-10 Adventure Training;
DAOD 7002-0 Boards of Inquiry and Summary Investigations;
CFAO 24-6, Investigations of Injuries and Death;
ADM (HR-Mil) Instruction 11/04 Medical Standards for the Canadian Forces;
CSEP Canadian Physical Activity Fitness and Lifestyle Approach 3rd edition; and
CSEP Certified Personal Trainer Study Guide.
6
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 CFs 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 14
th
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 programs 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
7
Chapter 1 - Introduction Chapter 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. Health Appraisal and 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:
met CF EXPRES Incentive program for the previous year;
medical excusal;
training excusal; and
release.

b. Exercise Prescription. Based on the health appraisal and 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).
ADMINISTRATION
Chapter 2
General
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, 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. Individuals 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 individuals well being.
5. Medical Action. The Medical Officer, based on his/her 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; or
II. With limitations noted; or
b. The individual is unfit for the evaluation and training:
I. Permanently; or
II. Temporarily.
9
10
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/prescriptions,
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. If the physiological difficulty is such that the evaluator determines that medical attention is
required, the medical referral route must be chosen.
Examples include but are not limited to:
a. an arm that cannot achieve full extension during a push-up due to scar tissue;

b. palms that cannot be placed flat on the floor due to limited range of motion at the wrist;

c. sway-back;

d. large girth; and

e. 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
Modified Protocol Advisory Committee (Paragraph 8).
8. Application for a Modified Protocol. In rare or unusual circumstances, CF personnel unable to
perform the standardized protocol of one or more components of the CF EXPRES program may request
permission to perform a modified protocol. CF personnel may apply to the DGPFSS/DFIT Modified
Protocol Advisory Committee for consideration of their case.
PROCEDURE TO FOLLOW TO REQUEST MODIFIED PROTOCOLS
CF personnel must request the modified protocol through their chain of command.
1. The request must include the following:
a. Memo from the individual;
b. Last 3 completed DND 279 (if applicable);
c. Last incomplete or medical DND 279; and
d. DND 582 with doctors recommendation for the modified protocol. The 582 should
highlight the capabilities and limitations of the applicant and comment as to why
normal protocols are considered inappropriate and/or unsafe (CF 2018 also accepted).
2. The individuals CO shall review and may provide comments before the documents are
forwarded to DGPFSS HQ.
3. Documentation must be sent to DGPFSS/PSP DFit Attention National Physical Fitness
Manager (NPFM) following Protected B procedures.
Chapter 2 - Administration
11
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 program
1
. 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 Surgeons 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 individuals 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/she 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 TO FOLLOW TO REQUEST 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
12
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 CFs 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 receive formal training and certification on the PSP Instructor course are authorized to evaluate,
provide exercise prescriptions, and sign evaluation forms.
17. Basic Fitness Training Assistants (BFTA) and PSP Fitness Leaders may assist with the
assessment process but may not complete the exercise prescription portion of the evaluation (Sections
G to J). Units or CF personnel located in remote locations where no PSP Fitness and Sports staff are
available may request testing assistance from their pre-determined support base or use pre-authorized
fitness evaluators to conduct and sign off the DND 279. If a non-PSP evaluators assistance is required,
units must contact DGPFSS/DFIT for approval prior to completing any of the evaluation procedures.
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.
13
18. 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.
19. 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.
15
EVALUATION PROCEDURES
Chapter 3
PART I - GENERAL
1. The CF EXPRES program is a fitness evaluation that predicts ones 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
(VO
2
max);
II. handgrip dynamometer to predict overall muscular strength;
III. push-ups to predict upper body muscular endurance; and
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 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:
exercise six hours prior to test;

consume alcohol for at least six hours prior to test; and

eat, smoke, or drink tea or coffee for at least two hours prior to test.
b. 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.
15
16
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; and

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:

DND 279 CF EXPRES form;

DND 582 - Medical Referral Form;

DND 1117 CF EXPRES envelope;

room thermometer;

emergency communications system (telephone, etc.);

clipboard, data sheet and pen;

chair with arm rests;

aneroid sphygmomanometer and stethoscope;

beam scale, weigh scale or stadiometer;

measuring tape (20 m);

20-metre distance on a flat surface indoors or outdoors;

line marker or pylons at the two 20-metre boundaries and the two 1 metre lines;

CD player;

compact disc (CD) titled 20-metre shuttle run;

numbered pinnies;

mCAFT steps / CD titled mCAFT;

calculator;

handgrip dynamometer;

mats;

stop watch; and

CF EXPRES program booklet.
Chapter 3 - Evaluation procedures
17
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 4;

c. weigh scales should be calibrated weekly with the use of known weights;

d. 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 manufacturers 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).
18
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
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 individuals resting vital signs. Individuals will also be referred when their vital signs do not meet the
19
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 individuals 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/she 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 which 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.
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 individuals 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 individuals 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 individuals t-shirt. Should it not be possible to utilize a
stethoscope, resting heart rate may be measured by palpating the radial artery. For this procedure, the
index and middle fingers should be used to gently apply pressure on the inside of the wrist just 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
20
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.
a. Effective April 1st, 2007 members whose resting 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 Fitness and Sports Instructor will advise the member that his blood pressure is slightly
above the normal range and will encourage him to consult with his MO. The member should
be verbally told that there is no cause for alarm and that consulting his physician serves as a
simple safety precaution.
c. PSP F&S Instr will check block C of the DND279 to indicate that the member has been
advised.
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 individuals left arm. Additional procedures are:

a. The cuff should be wrapped securely around the left arm with the lower margin two or three
centimetres above the antecubital space. The arm should be comfortably supported at an angle
of 10 to 45 from the trunk with the lower edge of the cuff at heart level;

b. Locate and note the brachial artery and the antecubital space by palpation;

c. Position the stethoscope in your ears with the earpiece pointing forward;

d. Locate 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 individuals arm.
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.
21
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 individuals 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. Effective April 1
st
, 2007 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/her to consult with his/her 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 individuals 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.
22
PART III FITNESS ASSESSMENT
Cardiorespiratory Fitness
2
(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
apply 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/her 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, 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 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; and
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 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 about the 20 MSR and mCAFT protocols
23
27. 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 metre from each end of the 20-metre course and place pylons/
markers and/or tape at the 1 metre 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
commencement of the evaluation. The briefing should include:

a. short description and demonstration of exercise protocols (full details to be given prior to each
activity);
b. an outline of safety aspects (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.
24
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 in 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 individuals 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 in a row 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/she 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 or BFTA qualified personnel will accompany the group through the first few stages of the
20 MSR so that proper pace and coordination can be established.
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.
25
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 fails to reach the 20-metre line twice in a row;
d. an individual demonstrates 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 VO
2
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 VO
2
max prediction using Tool 6 and insert result in Section D1 of DND 279; and
c. insert MPFS for VO
2
max in Section D3, using Tool 7.
26
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. & Lger, L. (1984). Unpublished Data.
Lger, L. & Gadoury, C. (1989). Validity of the 20 m shuttle run test with 1 min stages to predict VO
2
max in
adults. Canadian Journal of Sport Sciences. 14, 21-26.
Leone, M. & Lger, 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, Queens 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.
27
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 without footwear and in light clothing. Ensure the individual stands
erect and has both feet entirely on the scale.
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. Fitter (and younger) individuals may complete their
appraisal with a single step sequence 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 individuals 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.
28
Figure 2 Ceiling Post-Exercise Heart Rates
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 manufacturers 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.
29
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 52).
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.)
30
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!; and
UP - 2-3!, DOWN - 2-3!,
UP - 2-3!, DOWN - 2-3!.

(1) STEP.
Place your right foot up on
the first step.
Stand in front of the first
step, feet together.
(4) STEP.
Start down with your left
foot to the first step.
(2) STEP.
Place your left foot up on
the second step.
(5) STEP.
Place your right foot on
ground level.
(3) UP.
the second step, so feet
are together.
(6) DOWN.
Place your left foot on
ground level, feet are
together.
31

B. One-Step
Start:

Cadence
STEP UP!
STEP DOWN!
UP-2 DOWN-2!
UP-2 DOWN-2!
(1) STEP.
the first step.
Stand at the back or
side of the top step with
feet together.
(4) DOWN.
Place your left foot down
on ground level, so feet
are together.
(2) UP.
Place your left foot up
on the step, so feet are
together.
(3) STEP.
Place your right foot on
ground level.
32
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 (VO
2
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 individuals 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
individuals 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 individuals post-exercise HR is equal to or exceeds the ceiling limit as indicated in Figure. 2.

c. 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.
33
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 or her 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.
34
54. mCAFT VO
2
max Calculation. The calculation of VO
2
max for the mCAFT must be done prior to
providing feedback. The calculation of VO
2
max shall be done as follows:
a. confirm the final stepping stage then determine the O
2
cost for this level of exertion using
Figure 5 below;
35
Figure 5 O
2
Cost in (ml-kg
-1
.min
-1
) for Different Stages of the mCAFT
b. confirm the individuals body mass (weight) in kg and age in years as recorded in block
D2 and A respectively;
c. insert these three variables (O
2
cost, body mass, and age) into the VO
2
max formula in
block D2;
d. record the VO
2
max score.
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 VO
2
max in Section D3, using Tool 7.
36
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
0.1 kg under total.
The MPFS for this protocol are available in Tool 7. Record the MPFS score in Section E, DND 279.
37
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. Hands pointing forward are positioned underneath the shoulders. To establish
an acceptable hand position the evaluator may stand directly over the individual being tested.
If the evaluator can see the entire hand(s) (including fingers and thumb), then the position of
the hands is too wide. Conversely, if the hands are under the chest and the evaluator cannot see
any portion of the hand(s) then the position is too narrow. Elbows are comfortably back along
the sides;
b. Movement/Extension Phase. Using the toes as the 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 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
forwardsuch action is contraindicated. The individual descends to the down position;
38
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 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 individuals 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
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.
39
Sit-ups Protocol
3
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. Hold, or have someone else hold, the individuals ankles and
ensure that their heels are in constant contact with the mat. The hands must be placed on
the side of the head and remain in contact with the head at all times. Touching or cupping the
ears is acceptable, while 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, 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.
A members size and/or excessive hip flexor strength may result in the PSP Fitness and
Sports Instructor being physically unable to anchor an individuals feet to the mat. If
the instructor cannot consistently secure and stabilize an individuals lower limbs for the
duration of the test, the anchoring of the feet through the use of a foot brace or wall bar
may be permitted.
3
See Annex A for History and Rationale
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 is indicated if the individual met the MPFS standard for cardiorespiratory
fitness. A no is indicated if the individual did not meet the standard, as indicated at section D3 of
the DND 279 form.
b. Handgrip (HG). A yes is indicated 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 indicated 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 indicated 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 indicated if the individual attained a score equal to or greater than
the MPFS in all physical fitness components: section D (VO
2
max 20 MSR or mCAFT), section E
(muscular strength - hand grip), and section F (muscular endurance both push-ups and sit-ups).
A no is indicated if one or more scores in Section D, E, and F are below the MPFS.
f. Remedial Physical Fitness Training for MPFS. A yes is indicated 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 which 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 (V0
2
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 individuals
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.
42 42
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 individuals next annual evaluation.
Examples:

I. CF personnel has achieved MPFS FY 08/09 on September 1
st
, 2008. Next evaluation
September 1
st
, 2009.
II. CF personnel achieved incentive program FY 08/09 on September 1
st
, 2009. Next evaluation
September 1
st
, 2010.
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 (730 if the individual has achieved incentive exempt status)
from the date the test has been completed. However, the reporting period is April 1
st
to March 31
st
.

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 Other
60. Section H1. The PSP Fitness and Sport Instructor must record recommendations regarding the
CF personnel to the Commanding Officer.
COMMENTS TO BE INSERTED IN SECTION H1, DND 279:
met CF MPFS FY___/___
met incentive program FY ___/___, exempted FY ___/___
did not meet CF MPFS FY ___/___, next evaluation month ____
medically excused for PER purposes FY ___/___
UNTIL 31 Mar 2009 ONLY no MPFS for CF personnel 56-60 years of age
next evaluation date/month/year ___/___ / ____
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 Certication of Understanding
63. The individual signs and acknowledges the prescription and 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 individuals 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 individuals Orderly Room or Unit EXPRES Coordinator (for COs signature and filing
in individuals Unit pers file-UPR);
c. Copy 3 to PSP Fitness Section (Physical Fitness Envelope - DND 1117); and
d. Copy 4 to the CF member.
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 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 commencing 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 be gradual and be 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; and
g. keep warm while stretching.
EXERCISE PRESCRIPTION
Chapter 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, tuck chin to chest and exhale. Return to flat-back position.
Dont sag;
d. Pelvic tilt: On your back, knees bent, feet flat on floor. Tighten abdominal and buttocks and
press your 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. Dont arch your back;
h. Lunge: Shift weight forward and down over bent front leg, with your rear leg as straight as
possible and its heel off the floor; and
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 Programs
9. 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 individuals current
level of activity as well as his/her 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 individuals performance on the 20 MSR, which has been correlated to maximal
aerobic capacity;
c. Time: Normally 20 60 minutes of continuous activity. The time of exercise sessions will be
based on the individuals current level of activity and performance on the 20 MSR; and
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.
12. In concurrence with these guidelines, the following CF EXPRES (English) Program Guides
(series A-PD-050-062/PT-) may also be utilized:
a. Personal Training Record 007;
b. CF EXPRES Info Booklet;
c. Walking 012;
d. Swimming 014;
e. Stationary Cycle 016;
f. Rope Skipping 018;
g. Cycling 020;
CALCULATING TARGET HEART RATE: SECTION I, DND 279:
From 220, subtract the individuals age (Heart Rate Maximum = 220 age). Then multiply the
HRM by the desired intensity.
Examplea 38 year old individual, trying for a workout intensity of 60%-90%.
HRM = 220 38
HRM = 182
Multiply HRM x Desired Intensity (60%)
182 X 60% = 109
Multiply HRM x Desired Intensity (90%)
182 X 90% = 164
48
h. Jogging 022;
i. Cross-country Skiing 024;
j. Skating 026; and
k. Snowshoeing 028.
13. CF EXPRES Program Guides. The CF EXPRES Program Guides are comprised of 3 levels of 13 weeks in
duration. Following the completion of the CF EXPRES evaluation, an individuals results will be calculated
and percentiles will be assigned to each performance in accordance with the charts found in Tool 10-
16 of this manual. When prescribing the CF EXPRES Program Guides, the assigned percentile will then
determine the level of exercise and the starting week at which the individual should start his exercise
training. This would only require adjustment under special circumstances (e.g., individuals prescriptions
should be adjusted to start at a less advanced level if they are at the beginner level in a requisite skill
such as snowshoeing or swimming).
14. Additional Aerobic Activities. The CF EXPRES Program Guides include activities originally approved
as part of the CF EXPRES training program; they are recognized as justifiable exercises for the purposes
of ensuring safe and reliable training programs. This is not to suggest that physical training be necessarily
limited to these activities. Evaluators may prescribe alternate fitness activities such as rowing machines,
step machines, elliptical etc., but must exercise due diligence with respect to the safety of the selected
activities.
Muscular Strength and Endurance
15. 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.
16. In addition to developing a personalized muscular strength and endurance program for
CF personnel, the following CF EXPRES (English) Program Guides (Series A-PD-050-062/PT-) may be utilized:

a. Muscular Strength and Endurance 010; and
b. Nautilus 030.
17. Numerous variations in weight training equipment have occurred since the publication of the CF EXPRES
Program Guides. PSP Evaluators should aid individuals with the application of the Guide and current
information to the equipment available.
AND/OR
49
CF EXPRES Online Exercise Prescription
18. Direct the CF individual to the CF EXPRES Online Exercise Prescription tool via the provided flyers to,
www.CFEXPRES.ca. As phase two of WebEXPRES, the CF Online Exercise Prescription is a powerful and
interactive tool that provides fitness recommendations to individual that have recently completed the
CF EXPRES evaluation. The online prescription tool provides a comprehensive physical fitness training
program for all military personnel regardless of location.
Based on your EXPRES test results, the Online Exercise Prescription will:
Calculate and analyze your EXPRES test results.
Report on your Aerobic Fitness, Muscular Strength and Endurance Fitness results.
Display a table that shows your target heart rate zone.
Create a printable 12-week exercise prescription based on your age, gender, and
EXPRES test results.
Provide illustrated instructions on how to perform specific exercises.
Heart Rate Monitoring
19. 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.
20. Heart rate may be monitored by a number of methods:
a. Heart rate monitor; or
b. Palpation (Radial or carotid artery)
21. 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.
22. The Borg Scale (Tool 17) is another method of monitoring exercise intensity. The scale uses a
numbering system with descriptions of perceived effort to assess exercise intensity. All PSP Evaluators
should be familiar with the Borg Scale and its application.
23. 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.
50
Rate of Progression - All Fitness Programs
24. Progression rates will depend on the individuals 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
25. 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.
26. 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;
i. Self-Contract;
j. Goal-Setting Worksheet;
k. Relapse Planner;
l. Fantastic Lifestyle Checklist; and
m. Health Promotion Resources.
27. Tools 10-16 of this manual provide the VO
2
max and 20 MSR percentile ranks adjusted for age and
gender that can be used in the calculation of the Exercise Prescription Level information.

51
Sport and Recreation Activities
28. While certain sports like soccer and squash have a beneficial impact on conditioning ones body,
they are not to be prescribed under the CF EXPRES Program. The reason is that monitoring ones 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
29. 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/her 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.

53
HEALTH RELATED FITNESS
Chapter 5
General
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, Its 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

53
55
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 Lger, 1984). The reliability of the 20 MSR has been quoted
as 0.95 (Leone and Lger, 1983). Lger and Gadoury (1989) found the 20 MSR to be a significantly
more accurate predictor of VO
2
max than the CAFT and when compared to the treadmill VO
2
max direct
measure, is generally a more valid measure of VO
2
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 Lger
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 Physiologys 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.

56
Tool 1 CF EXPRES Form (DND 279)

I. Target heart rate calculation Calcul de la frquence cardiaque cible
J. Exercise prescription Prescription d'exercices G. Fitness results Rsultats de la condition physique
F. Muscular endurance Endurance musculaire E. Muscular strength Force musculaire
D. Cardiorespiratory fitness Capacit cardiorespiratoire
17.2 + ( ) ( ) ( )
B. Questionnaire
Score Rsultat MPFS NMCP
Left hand
Main gauche
PROTECTED B (When completed)
PROTG B (Une fois rempli)
CF EXPRES Program Programme EXPRES FC
Service particulars Dtails du service
A. Surname Nom SN NM
Rank Grade Military occupation Groupe professionnel militaire MOS ID ID SGPM DOB DDN (yyaa/mm/dj) Age ge
Tel. Tl. UIC CIU
Sex
Sexe
Init.
M F
Unit Unit
Health appraisal valuation de la sant
Fitness assessment valuation de la condition physique
Date
(yyaa/mm/dj)
Last stage completed Dernier palier excut
Predicted VO2 max Prdiction de la VO2 max (ml/kg/min)
Pre-evaluation heart rate
Frquence cardiaque avant l'valuation
Pre-evaluation blood pressure:
Tension artrielle avant l'valuation :
Signature of CF member
Signature du membre des FC
kg
years annes
Last stage completed Dernier palier excut
O2 cost Cot en O2
Age ge
Weight Poids
ml/kg/min
Score Rsultat Total
Predicted VO2 max Prdiction de la VO2 max =
Right hand
Main droite
MPFS NMCP
MPFS NMCP
1. Push-ups
Extensions des bras
2. Sit-ups
Redressements assis
17.2 + (1.29 x ) (0.09 x kg) (0.18 x years)
Predicted VO2 max Prdiction de la VO2 max
17.2 + (1.29 x O2 cost) (0.09 x Wt in kg) (0.18 x Age in years)
17,2 + (1,29 x cot en O2) (0,09 x poids en kg) (0,18 x ge en annes)
C. Vital signs
Signes vitaux
1. 20 MSR CN 20 M
MPFS - NMCP
3. VO2 max
This questionnaire is a screening device to identify personnel for whom fitness
evaluation and physical activity might be inappropriate at this time.
2. Y a-t-il d'autres raisons pour lesquelles vous devriez consulter un mdecin avant de
participer l'valuation de la condition physique ou d'entreprendre un programme de
conditionnement physique?
1. Au meilleur de votre connaissance souffrez-vous d'un trouble mdical ou avez-vous des
restrictions mdicales d'emploi qui vous empchent de participer une valuation maximale
de la condition physique ou un programme de conditionnement physique progressif?
1. To the best of your knowledge do you have a medical condition or
Medical Employment Limitation (MEL) which restricts you from participating
in a maximal fitness evaluation or a progressive training program?
2. Is there any other reason you would need to talk to a physician prior to
your fitness evaluation or training program?
Le prsent questionnaire est un outil visant identifier les personnes pour lesquelles une
valuation de la condition physique et l'exercice sont actuellement contre-indiqus.
Greater than 150/100 mm Hg
Au-del de 150/100 mm Hg
Your pre-evaluation blood pressure lies between 141/91 mm Hg and 150/100 mm Hg and is considered to be slightly above the normal range. It is recommended that you consult your MO.
Votre tension artrielle avant l'valuation se situe entre 141/91 mm Hg et 150/100 mm Hg. Cette valeur tant lgrement suprieure la normale, il est recommand de consulter votre mdecin.
Less and equal than 150/100 mm Hg
Moins et gal 150/100 mm Hg

Yes
Oui
No
Non
2. mCAFT (Alternative protocol) PACm (Protocole de remplacement)
BP TA: 2:00-2:30 SBP TAS DBP TAD mm Hg
HR FC: 4:00-4:30 BPM
BP TA: 3:30-4:00 SBP TAS DBP TAD mm Hg
Post exercise values Mesures post-exercice
L. Program approval Approbation du programme
K. Certification of understanding Attestation
Signature of CF member
Signature du membre des FC
I acknowledge the above fitness prescription and the requirement to maintain an up to date training record for aerobics and muscular strength and endurance.
J'atteste comprendre la prescription donne ci-dessus ainsi que la ncessit de tenir jour un carnet d'entranement pour les exercices d'arobie, de force et d'endurance musculaires.
Unit
Unit
Date
(yyaa/mm/dj)

Commanding officer
Commandant
The above fitness assessment and prescription have been reviewed and are approved.
L'valuation et la prescription d'exercices ont t examines et approuves.
DND 279 (09-2009)
7530-21-912-7242
COPY 1 B SURG
COPIE 1 MD C
Design: Forms Management 613-993-4050
Conception : Gestion des formulaires 613-993-4062
Date
(yyaa/mm/dj)

H. Other - Autres
1. Aerobic fitness
Condition arobique
5. Met MPFS
Satisfait aux NMCP
4. Sit-ups
Redressements assis
3. Push-ups
Extensions des bras
2. Hand grip
Prhension de la main
No
Non
Medically excused
Exemption mdicale
Yes
Oui
Walking Marche
Warm up as per EXPRES guides or WebEXPRES
chauffement selon les guides du programme EXPRES ou WebEXPRES
EXPRES programme guides Guides du programme EXPRES
Activity Activit Start level
Niveau de dpart
1 2 3
Week
Semaine
Next evaluation before
Prochaine valuation avant
Medically excused for PER purposes FY
Exemption mdicale aux fins du RAP AF
Did not meet CF MPFS FY Next evaluation month
N'a pas satisfait aux NMCP FC AF Prochaine valuation au mois de
Met incentive program FY exempted FY
Satisfait au programme d'encouragement AF exempt AF
1. Comments - Commentaires
2.
Met CF MPFS FY
Satisfait aux NMCP FC AF
6. Fitness development
for MPFS
Programme de
dveloppement de la
condition physique - NMCP
Direct Directe
Y - A M D -J Evaluator Signature de l'valuateur
7. Supervision:
Self Autonomie
WebEXPRES program Programme WebEXPRES
Training objectives
Objectifs d'entranement
Maintain
Maintenir
Improve
Amliorer
Aerobic fitness Capacit arobique
Muscular strength and endurance
Force et endurance musculaires
Training program
Programme d'entranement
Aerobic Arobie Muscular strength and endurance
Fitness summary Rsultats de la condition physique

Nautilus
Muscular strength and endurance
Cross-country skiing Ski de fond
Rope skipping Saut la corde
Swimming Natation
Snowshoeing Raquette
Skating Patinage
Cycling Bicyclette
Stationary cycling Ergomtre
Jogging Course pied
Target heart rate zone
Frquence cardiaque cible
220 Age = Maximum heart rate (MHR)
220 ge = Frquence cardiaque maximale (FCM)
MHR
FCM
MINIMUM Minimum
intensity
intensit % X =
MHR
FCM
MAXIMUM Maximum
intensity
intensit % X =
No
Non
Yes
Oui
Annex A
57
Tool 2 Medical Referral Form (DND 582)

57
NO STEP TEST
PAS DPREUVE DE LA MONTE DES MARCHES
National
Defence
Dfense
nationale
MEDICAL EXAMINATION / EXAMEN MDICAL
B SURG / MD C
MEDICAL REFERRAL --- CF EXPRES PROGRAM / DEMANDE DEXAMEN MDICAL --- PROGRAMME EXPRES FC
1. SERVICE PARTICULARS / DTAILS DU SERVICE
SERVICE NO. / N
O
MATRICULE RANK / GRADE NAME / NOM UNIT / UNIT
FILE / DOSSIER
DATE
2. The A/M member has been screened for evaluation and participation in
subject program(s) and is referred for the reasons noted on attached DND279.
Your assessment of the members condition with respect to participation in the
evaluation and program is requested.
2. Le militaire mentionn ci-dessus a t examin pour fins dvaluation et
de participation au(x) programme(s) en titre et vous est rfr pour la (les)
raison(s) mentionne(s) sur le formulaire DND 279 ci-joint. Votre valuation de
la condition du militaire est requise pour sa participation lvaluation et au
programme.
ENCLOSURE / PICE JOINTE F & S DIR / DIR CP ET S SIGNATURE
MINUTE
1. TheA/Mmember isfoundtobefit for evaluation and/or training asfollows: 1. Le militaire est jug apte subir lvaluation et suivre le programme de
conditionnement physique selon les conditions suivante :
EXERCISE / EXERCICE
WITHOUT LIMITATIONS
SANS RESTRICTIONS
WITH LIMITATIONS (SEE BELOW)
AVEC RESTRICTIONS (VOIR CI-DESSOUS)
NO PUSH-UPS
PAS DEXTENSION DES BRAS
NO SIT-UPS
PAS DE REDRESSEMENTS ASSIS
NO RUNNING OR JOGGING
PAS DE COURSE NI DE JOGGING
NO BICYCLE EXERCISE
PAS DE BICYCLETTE
NO STEP TRAINING
PAS DENTRANEMENT SUR ESCALIERS
NO SWIMMING
PAS DE NATATION
NO NECK EXERCISES
PAS DEXERCICES POUR LE COU
NO LOW BACK EXERCISES
PAS DEXERCICES POUR LE BAS DU DOS
NO HIP EXERCISES
PAS DEXERCICES POUR LES HANCHES
NO KNEE EXERCISES
PAS DEXERCICES POUR LES GENOUX
2. The subject member was found to be unfit for physical fitness
assessment and training as follows:
2. Le militaire examin nest pas apte subir lvaluation de la condition
physiqueni suivreleprogrammedeconditionnement physiquepour lunedes
raisons suivantes :
PERMANENTLY UNFIT
INAPTITUDE PERMANENTE
MEDICAL CATEGORY
CATGORIE MDICALE
TEMPORARY UNFIT
INAPTITUDE TEMPORAIRE
LENGTH OF TIME
DURE ________________________
MEDICAL OFFICERS COMMENTS / COMMENTAIRE DU MDECIN
DATE B SURGEON / MDECIN-CHEF DE LA BASE
ASSESSMENT / VALUATION AEROBIC TRAINING / EXERCICES DAROBIE MUSCULO SKELETAL TRAINING / EXERCICES MUSCULOSQUELETTIQUES
NO SHOULDER EXERCISES
PAS DEXERCICES POUR LES PAULES
DND 582 (03-2006)
7530-21-912-7209
REPLY / RPONSE
NO HAND GRIP
PAS DE PRHENSION DE LA MAIN
Design: Forms Management 613-993-4050
Conception : Gestion des formulaires 613-993-4062
NO CROSS COUNTRY SKIING
PAS DE SKI DE FOND
NO 20-METRE SHUTTLE RUN
PAS DE COURSE NAVETTE SUR 20 MTRES
INIT
F & S DIR / DIR CP ET S
LIMITATIONS / RESTRICTIONS
NO LAND FORCE COMMAND PHYSICAL FITNESS
STANDARDS
PAS DE NORMES DE LA CONDITION PHYSIQUE
DU COMMANDEMENT DE LA FORCE TERRESTRE
OTHER
AUTRES
OTHER
AUTRES
OTHERS
AUTRES
HEART RATE
FRQUENCE CARDIAQUE
HEALTH APPRAISAL QUESTIONNAIRE --- QUESTIONNAIRE DVALUATION DE LA SANT
OTHERS
AUTRES
BLOOD PRESSURE
TENSION ARTRIELLE
Annex A
58
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)
Indral (Propranolol hydrochloride)
Indral-LA (Propranolol hydrochloride)
Indride (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
59
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)
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
60
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:
Double 20.3 cm steps, cut to desired length.
Use 1.9 cm (3/4) inch plywood.
Supporting panels (F) every 0.9 to 1.2 m
Step Dimensions:

A 18.4 cm
B 25 cm

C 20.3 cm
by 1.2 m

D 45 cm

E 38.7 cm

F 70 cm
Hand rail Dimensions
G Approx. 100 cm
H Approx. 137.5 cm
Annex A
61
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;
5. 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 manufacturers instruction).

Example:
If you use a 30 kg weight for the calibration procedure, the handgrip dynamometer should read 28 kg.
Annex A
62
Annex A

Tool 6 Prediction of VO
2
max from the 20 MSR
63
Annex A
Tool 7 CF MPFS: UNTIL 31 MAR 2008
64
Annex A

Tool 8 Evaluation Room Set Up
A. Reception/Blood Pressure Heart Rate area
B. Grip strength/Push-up/Sit-up area
C. Step Test Station
D. Rest Station
E. Beam Scale, weigh scale or stadiometer, Wall tape/Set Square
65
Tool 9 Aerobic prediction for 20 MSR using
EXPRES Program Booklets
NOTE: These percentages of max heart rate describe the heart rate target zones at which persons of
different fitness levels could be expected to conduct much of their training. It does not preclude aspects
of their programs occurring anywhere within the 60-90% range.
Annex A
66
Tool 10 Percentiles for Prescription using
EXPRES Program Guides
Annex A
67
Tool 11 20 MSR Percentiles for Males:
EFFECTIVE 01 APR 2009
Annex A
68
Tool 12 20 MSR Percentiles for Females:
EFFECTIVE 01 APR 2009
Annex A
69
Tool 13 Strength and Muscular Endurance Guidelines
for Prescriptions
Annex A
70
Tool 14 Protocol Percentiles: EFFECTIVE 01 APR 2009
Annex A
71
Tool 15 Aerobic prescription for mCAFT
* 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.
Annex A
72
Tool 16 Borg Scale

Annex A
73
Tool 17 Acronyms
Annex A

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