"NEW" EXPRES MANUAL
WWW.CFEXPRES.CA
PSP Exercise Prescriptions
The CF Expres Test , the 20 meter shuttle run, is a measured 20 meter course. Members shuttle to a pre-recorded CD between the 20 meter line to beep cadence. Each 'Stage'is a one minute interval. Each stage gets progressively faster each minute. The 20 meter shuttle run is followed by the muscular strength and endurance component of the test, the hand grip test, sit-ups and push ups.
Minimums for Expres Test
|
Minimums for Expres Test |
| 20 MSR |
MEN |
WOMEN |
| under35 |
6.0 |
4.0 |
| 35 and older |
5.0 |
3.0 |
| Hand Grip |
MEN |
WOMEN |
| under 35 |
75 |
50 |
| 35 and older |
73 |
48 |
| Push-up (continuous) |
MEN |
WOMEN |
| under 35 |
19 |
9 |
| 35 and older |
14 |
7 |
| Sit-ups (1Minute) |
MEN |
WOMEN |
| under 35 |
19 |
15 |
| 35 and older |
17 |
12 |
|
To Exempt Yourself From Testing for 1 Fiscal Year |
|
20 MSR Incentive Scores |
| MEN AGE |
17-19 |
20-29 |
30-39 |
40-49 |
50- 55 |
| Stage |
10 |
10.5 |
8.0 |
7.0 |
5.5 |
| Points |
169 |
174 |
162 |
149 |
132 |
| WOMEN AGE |
17-19 |
20-29 |
30-39 |
40-49 |
50-55 |
| Stage |
6.0 |
5.5 |
5.0 |
4.0 |
3.5 |
| Points |
112 |
107 |
99 |
90 |
75 |
All Military fitness classes must be booked through the Fitness Coordinator. Classes can be booked 4 Weeks in advance for the following 2 Week time slots. Remember in order to book a class you must have gym space allocated to your unit.
To book a class or test, please contact your Unit's Ops & Trg cell, and have your Ops and Trg contact Rebecca Olstad at ext 7129 or EMAIL.
Dundonald Front Desk and Information 687-4500, or 687-5511 ext 7114.
Points to keep in mind prior to testing:
- No smoking, large meals or beverages with caffeine 2 hours prior to testing
- No vigorous exercise or alcohol 6 hours prior to testing
- Wear PT dress with good running shoes
- Medical Chits
- Obtain a medical chit from your MO to indicate you are fit for testing if:
You have Asthma
Blood pressure over 140/90
Heart rate over 100 beats per minute
If you would answer yes to any of the health questions on the D 279.