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Fitness is an essential component of operational effectiveness in the military. PSP Esquimalt implements mandated EXPRES training and assessment to ensure that military personnel maintain peak physical conditioning – in a manner strictly required by the Chief of Defence Staff (CDS) and the Defence Management Committee.
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The EXPRES evaluation tests a member's ability to meet five common military tasks, and is required of all Canadian Forces members (except those subject to special Command [LFCPFS] or task specific unit evaluations [i.e. JTF2, SAR Tech, and Fire Fighter]). |
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EXPRES assessments require completion of a health appraisal questionnaire, along with a physical fitness evaluation in order to determine:
- maximum oxygen uptake (VO2max), through a 20 meter shuttle run (MSR) or modified CAFT (mCAFT) step test;
- muscular strength, through a handgrip dynamometer test; and
- muscular endurance, by way of push-ups and sit-ups tests.
Learn More About EXPRES: A detailed description of the CF EXPRES test is available in the CF EXPRES Operation Manual. Refer to the manual to find out about: test protocols and preparation, Minimum Physical Fitness Standards (MPFS), and modified/alternate evaluation protocol.
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[ Prescription For Success ]
To maintain operational effectiveness, each member who does not meet MPFS must participate in a directed or supervised exercise program. Based on your health and fitness evaluation, you will be prescribed a program that recommends frequency, intensity, time, and types of activities to improve your fitness level. | |
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[ EXPRES Training Resources ]
Being prepared for your EXPRES test is crucial. Effective physical training maintains your ability to work successfully and het the most out of life! |
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Join a group remedial class to have fun getting fit with others. |
Get a personalized exercise prescription right now with the Canadian Forces interactive online tool, including:
- reports on your aerobic, muscular, and endurance abilities.
- your target heart rate zone.
- a printable 12-week exercise program based on your age, gender and EXPRES test results.
- illustrated instructions to perform specific exercises.
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| Schedule one-on-one or group training to tackle your individual challenges. |
| Download a Training Guide for each EXPRES test component: 20-metre shuttle run, or step; hand grip; push ups; sit ups. |
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[ EXPRES Training Tips ]
Physical injuries can happen when you least expect, and can be quite serious. Don't compromise your ability to stay active. Use the PSP Fitness Team's tips to sensible training and you will be equipped to avoid injury, and maintain your fitness regime. |
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Warm-up your body.
Ease into each workout with gentle, specific movements. Preparing your muscles for the hard work ahead can reduce your risk of injury.
Example | Start your run with a slow jog, then pause breifly to stretch your legs. |
Vary your training and be challenged by interesting workouts by trying:
Aerobic (cardiovascular) exercise that engages your lungs, heart, and blood vessels to move oxygen and create energy. Try out the FITT Principle: three to five days of weekly exercise (frequency); increasing exertion level (intensity); workout for at least 20 minutes (time) plus warm-up and cool-down; vary your mode of activity (type).
Anaerobic training (without oxygen) that shocks your muscles in intense physical activities, like sprinting or weight training.
Flexibility movements that move your muscles and joints through their full range.
Muscular strength and endurance Focus on generating force in a particular movement. Try incorporating the overload principle to see improvement! Use your last repetition to guide your overload weight. Your last of 12 repetitions should be difficult to perform with correct posture. Progression should be seen after 3-6 weeks of consistent training. Increase weight or number of reps as needed. |
Cool-down to finish each workout.
Use slow movements, like walking or light jogging to return your heart rate to a resting level. Immeadiately follow with specific stretches for the muscles you used. Your cool-down is essential to avoiding unnecessary soreness. |
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Dress for success.
Don't let you workout gear get you down.
- Choose comfortable clothing that will breathe and allow movement.
- Experiment with layering your gear for your warm-up and cool-down.
- Footwear is key! Sneakers that are designed specifically for the activities you participate in (and are in good condition) provide the right cushioning, heel, and arch support to prevent injury.
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Take note of your pre-EXPRES-test protocol and responsibilities: |
Location/Timing
Members are responsible to report on time on test day to the Naden Athletic Centre Gymnasium. Testing starts at 0800 hrs. Your Unit Coordinator will inform you of your timing for the evaluation. Cancellations must be directed through your Coordinator; who will be notified if you fail to report for your scheduled appointment.
Dress
Comfortable exercise apparel should be worn for the evaluation (e.g. shorts and T-shirt, or tracksuit). Running shoes or cross trainers are the recommended footwear and should be clean and in serviceable condition. Outdoor hiking style shoes/boots are not acceptable footwear for testing and individuals wearing these will not be evaluated.
Food and Beverages
For best results, avoid a heavy meal in the two-hour period before the evaluation. Refrain from drinking coffee for two hours before the evaluation and alcoholic beverages for six hours before the evaluation. Consumption of water before, during and after the fitness evaluation is encouraged.
Smoking:
Do not smoke in the two-hour period before your fitness evaluation.
Physical Activity
Avoid any strenuous physical activity for six hours before your evaluation. |
NOTE: Failure to adhere to any of the above conditions may have a negative effect on your test results or prevent you from being evaluated at this time. |
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[ EXPRES TEST REQUEST - Two Easy Steps ]
1. Members: Request your EXPRES test with your Unit Coordinator.
2. Unit EXPRES Coordinators: Make and manage bookings for your members online through WebEXPRES.
Please note:
It is not necessary to contact the Fitness Instructor Supervisor to do bookings, unless
a) you are having trouble with WebEXPRES, or
b) you are booking a Step Test for a member - in which case, notify the PSP EXPRES Coordinator before booking the test to ensure paperwork is completed.
c) All tests must be pre-booked by unit coordinators, drop-ins are not permitted.
d) When possible, please allow more than 24 hours notice for cancellations and changes to EXPRES bookings. |
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