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Fitness Programs
CF Online Excercise Prescription
One of the fundamental tenets of the CF Health and Physical Fitness Strategy (Ref A) is accountability of the chain of command for the health and fitness of its personnel. In order to provide fitness programming support to personnel who have limited access to PSP Fitness Staff but are required to meet CF EXPRES program requirements, DFIT has developed a CF EXPRES web-based exercise prescription tool.
Although accessible to all CF military personnel it specifically caters to members who might not have access to PSP staff such as OUTCAN, Reservists, and Officer Cadets attending civilian Universities. The tool provides enough guidance and information to maintain and/or exceed the annual physical CF EXPRES requirements (Ref B).
The PSP Online Exercise Prescription Tool provides individuals with exercise prescriptions based on their CF EXPRES fitness test results and will:
a. Calculate and analyze their physical fitness test results;
b. Report on their Aerobic Fitness and Muscular Strength and Endurance Fitness results;
c. Display a table that shows target heart rate training zones;
d. Create a printable 12-week exercise program based on age, gender and CF EXPRES test results;
e. Illustrated instructions on how to perform specific exercises.
The official launch for the application is April 1st, 2010. The PSP On-line Exercise Prescription Tool can now be accessed at: www.CFEXPRES.ca or via the DGPFSS site at http://www.cfpsa.ca/EXPRESprescription/
WebEXPRES
WebEXPRES represents the electronic version of the current CF EXPRES fitness evaluation form. The development of the CF WebEXPRES project will provide a central location for CFPSA Fitness Coordinators and their team of Unit EXPRES Coordinators (military members) across Canada to book fitness evaluations for CF personnel and record results of evaluations. Once the evaluation is complete, results will be stored in the central database, which will allow Commanding Officers, NPF Fitness and Sports personnel, Health Promotion personnel and all interested parties to analyze the state and progress of the fitness development of CF members. In addition, individual members will be able to link to their own fitness programs while having the potential to link to other web based CF fitness information.
To log on to WebEXPRES, click here.
CF Reserve Applicants Physical Fitness Program
Canadian Forces Recruiting Group (CFRG) thru Canadian Forces Personnel Support Agency (CFPSA) established a network of civilian fitness contractors in October 2000. The mission was to provide quality and reliable physical fitness evaluation for all Canadian Forces Regular and Primary Reserve Force Applicants across Canada.
On October 1st 2006, the CF Applicant Physical Fitness Program was cancelled. In order to recruit more members into the CF, the decision was made to provide the CF EXPRES evaluation on the first day of the Basic Military Qualification (BMQ). Recruits failing the CF EXPRES Evaluation are placed on the Recruit Fitness Training (RFT) program for a maximum duration of 90 days. After reaching the CF Minimum Physical Fitness Standard (MPFS), Recruits are able to return to BMQ.
Reserve Force do not follow the same BMQ training, the cancellation of the Applicants’ program left Reserve members without a CF EXPRES Evaluation on day 1 of their BMQ. As directed by the Chief of Military Personnel, the CF Reserve Applicants Physical Fitness Evaluation Program was re-established in the summer of 2007.
The CF Reserve Applicant Physical Fitness Evaluation Program requires partnerships between the CFRG, all Canadian Forces Recruiting Centres, PSP Bases/Wings Fitness and Sports personnel, contracted evaluators and the CFPSA Head Quarters.
If you are interested in providing physical fitness evaluations for CFPFSS, http://lfdts.kingston.mil.ca/DAD/ael/pubs/B-GL-382-003-PT-Z01.pdfLinks
Fight with the Canadian Forces;
www.recruiting.forces.gc.ca
Physical Education
CF Physical Education strives to encourage dedication to lifelong fitness and a healthy lifestyle. Physical, mental, social, psychological and spiritual fitness can all benefit from a balanced and informative physical education program. Focus on enhancing the quality of life of all CF members during the 1990's led to a more comprehensive approach to physical education. Physical education theory modules were designed and incorporated at different levels of recruit and leadership training. Resources such as the Army Fitness Manual and WebEXPRES were developed to promote self-sufficiency and self-responsibility for fitness on those occasions when group programs were impractical or unavailable. The current CF physical education model improves on past practical approaches wherein members received very little physical education theory material to support their fitness and sports endeavors.
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Canadian Forces Personnel Support Agency Training Center - CFPSATC
A large part of the physical education training in the CF takes place through the CFPSATC in Borden. Personnel Support Program (PSP) staff teach fitness and sports courses to civilian PSP staff and to the military. Currently the majority of their physical education training focuses on:
- PSP Fitness and Sports Instructors Courses
- Certified Personal Trainer
- BFTA- Basic Fitness Training Assistant
At the same time they are working closely with the Army on the development of "Train the Trainer" programs to compliment the Army Fitness Program.
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BMQ/IAP
Basic Military Qualification (BMQ) and Initial Assessment Period (IAP) fitness modules. These modules were designed to present up to five fitness theory lectures during recruit training for officers and other ranks. The initial lesson plans were based on the Fundamentals of Physical Training Handbook and covered basic anatomy and physiology, fitness training principals, nutrition, and treatment and prevention of fitness injury. In addition to theory the BMQ Curriculum includes numerous practical physical education training periods to increase recruit fitness levels.
The philosophy for this program is based on modern training principles and a variety of training activities, which will give a "graduate" the necessary basic skills and knowledge to exercise safely and wisely on equipment that they will find in CF Gymnasia and Fitness Centers. In addition, recruits will begin to develop a positive attitude towards physical fitness and training that will lead to a life-time of physical activity.Training intensities are specifically stated to reduce the risk of over-training and injury, while at the same time permitting each recruit to exercise at their own level of fitness and progress accordingly. **Note- The BMQ fitness module is currently undergoing review in conjunction with a move to increase the basic training course from 10 weeks to 13 weeks.
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PO203/PLQ
PO 203- Primary Leadership Qualification (PLQ) fitness module. This module takes the basic fitness teachings of the BMQ fitness module to the next level. Designed as a few days of practical and theory training in fitness, junior leadership candidates receive lessons in:
- Physical Fitness Leadership
- How the Body Works
- Components of Fitness and the FITT Principle
- Principles of Training
- Program Safety and Nutrition
- Aerobic and Anaerobic Training
- The Elements of a Proper Workout
In addition to the theory, 10 practical sessions are scheduled. It is designed to provide candidates with the tools to safely and effectively lead select.aspects of a small group physical fitness training session, including warm-up, workouts for selected components of fitness, and a cool-down. Not only are the knowledge (why) and skills (how) important, but equally so, the fitness leader must possess the appropriate and proper attitude to be truly effective.
The PO addresses the needs of primary fitness leaders who will be charged with leading activities such as: warm-ups, running, marching, and circuit training activities and cool-downs that take place in a variety of environments; namely: indoor and outdoor, garrison and field, and summer and winter.
Candidates will be presented the proper techniques for a variety of basic exercises and activities so that they can assess improper performance and offer corrective action.
Development and maintenance of the various components of physical fitness that contribute to work performance, good health, well-being and an active life-style, will be the primary focus of the PO.
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CAP (PO 109)
In accordance with Commandant of Canadian Land Forces Command and Staff College's direction dated 16 July 2004, PO 214 (A FIT) is no longer a part of Unit Directed Training, rather, it is offered as a Self-Study package during Phase One of the AOC. PO 214 is a more detailed physical education module for junior army officers then that received during Common Army Phase. The curriculum is similar to that received by the other ranks on PLQ during PO 203, but the emphasis is on officer fitness leadership planning. The curriculum covers a wide variety of information from basic physiology, to fitness principals, to nutrition, to fitness safety.
http://armyapp.forces.gc.ca/olc-cad
The Canadian Defence Academy (CDA) continues to seek opportunity to increase physical education within the ranks of the Canadian Forces. Further physical education modules for Intermediate Leadership Qualification and beyond are being considered.
CF Award of Aerobic Excellence (Annex F 50-1)
The Canadian Forces Physical Fitness Award for Aerobic Excellence was established in 1970 to promote an active and healthy lifestyle for all serving members. The activities to which points are assigned has evolved over the years.To qualify for the Award of Aerobic Excellence a member must accumulate 2000 units, by means of participation in aerobically oriented activities, in less that two years. Members who participate will receive a logbook with their entries being made on the honour system. Qualifying units may be earned as follows:
Example Chart
The primary level of this program involves the completion of the initial scroll and six seals. This signifies that 12,000 units of physical activity have been accumulated. For members who require a higher and continuing challenge, six additional levels can be achieved. Completion of all seven levels will signify the accumulation of 84,000 aerobic units.
Once the participant has completed the required number of units a scroll and seal will be presented to them on an appropriate date.
For further information on this program, contact your local PSP fitness and sports staff
Pregnancy Manual
Enjoying an active lifestyle plays an important part in developing and maintaining the operational readiness of all Canadian Forces personnel. The purpose of training during pregnancy is to maintain some of your fitness. It is not a time to try and increase your aerobic capacity or your muscular strength. While the Canadian Forces has developed a number of excellent fitness programs, none of them were designed to accommodate the special needs of the active pregnant woman. This booklet outlines a fitness maintenance program specifically for pregnant women and was designed with the health and safety of you and the baby in mind. Every pregnant CF member may use this Guide as the main source of information for training during pregnancy. It's an easy to follow format and it includes advice and guidance from world leaders in pregnancy and exercise.
Books are available from your local PSP fitness and sports staff.
Army Fitness Manual (AFM)
The introduction of the Army Fitness Manual and new policy and procedures which support their program are being introduced to reinforce a fitness culture in the Army and to produce a fitter, healthier Army.
This program builds on the CF EXPRES Program and takes you to a higher level of fitness than that required in the Canadian Forces Minimum Physical Fitness Standard (CFMPFS). It uses the task performance model to determine the fitness level of each soldier. Every soldier - young or old, male or female, small or large - must be able to meet the standards to be fit to fight. This manual provides the information you need to bring your personal fitness level up to the Army Fitness Standard (AFS). At its core is the 12 -week Army Fitness Program. It will prepare you for your annual assessment, for field exercises, for operational deployments. It will get you fit to fight! This manual should be read in conjunction with LFCO 24-2 Physical Fitness.
For a copy of the Army Fitness Manual (AFM), click here.
Combat Fitness Program
Soldiers need a high level of fitness. This includes a high aerobic capacity, muscular strength, endurance and power, flexibility, and a healthy body weight. Achieving these goals brings many benefits. Leaders responsible for organizing group fitness sessions where individuals will be working in Army Fitness Programme activities will find some helpful information in this package.
For more information, click here.
Self Preparation for the EXPRES test
Physical fitness is a core competency for PSP Fitness personnel. At the time of hiring PSP fitness candidates must successfully complete the CF EXPRES evaluation, at the incentive level.
This guide will assist you in preparing for the evaluation and answer questions you may have, please review it carefully.
For a complete copy of the manual and standardised exercise log sheet please click here.