Please contact for more information:

Stadplex Fitness Coordinator: 721-8411
Fleet Fitness Coordinator: 427-1469
Shearwater Fitness Coordinator: 720-1073

About the EXPRES Program & Test

The aim of the CF EXPRES program is to provide physical fitness evaluations and exercise prescriptions and information in order to enhance the operational effectiveness of the Canadian Forces and the general health of its military personnel. CF members who fail to meet the MPFS using the EXPRES protocol may be required to perform the 5 common tasks.

The CF EXPRES evaluation is a fitness test, which predicts the member’s ability to meet the 5 common military tasks . The evaluation is administered to all CF members except those subject to special Command (Land Force Command Physical Fitness Standard – LFCPFS) or task specific unit evaluations (i.e. JTF2, SAR Tech, and Fire Fighter). The CF EXPRES evaluation consists of 4 test items:

• 20 Metre Shuttle Run (MSR) or modified CAFT (mCAFT) to predict maximum
  oxygen uptake (VO2max);
• handgrip dynamometer to predict muscular strength;
• push-ups to predict upper body muscular endurance; and
• sit-ups to predict abdominal muscular endurance.

The purpose of the evaluation is to assess the overall fitness level of the member in order to provide a personalized exercise program.

Minimum Physical Fitness Standards (MPFS)s:

CF Minimums	Male		Female
	34 years and under	35 years and over	34 years and under	35 years and over
VO2 Max 20 Metre Shuttle Run (20 MSR)	stage 6	stage 5	stage 4	stage 3
VO2 Max Step Test	39	35	32	30
Handgrip	75	73	50	48
Push-ups	19	14	9	7
Sit-ups	19	17	15	12

Incentive Requirements

CF Incentives	Incentive Requirements
	Male (Age Group)					Female (Age Group)
	17-19	20-29	30-39	40-49	50-59	17-19	20-29	30-39	40-49	50-59
VO2 Max 20 MSR	stage 10	stage 10.5	stage 8	stage 7	stage 5.5	stage 6	stage 5.5	stage 5.0	stage 4.0	stage 3.5
VO2 Max Step Test	57	48	45	39	35	39	37	33	31	30
Combined Hgrip, P-ups, S-ups	169	174	162	149	132	112	107	99	90	75

EXPRES Evaluation Schedule

EXPRES evaluations begin at 0830, Monday to Friday at Stadplex and Fleet, and at 0845 at Shearwater. To book a date for your EXPRES test, please contact your Unit EXPRES Coordinator.

For further questions about the EXPRES test or fitness requirements, please contact a Fitness Coordinator.

Stadplex Fitness Coordinator: 721-8411
Fleet Fitness Coordinator: 427-1469
Shearwater Fitness Coordinator: 720-1073

Admiral's Challenge

With the goal of promoting health and fitness throughout the Forces, Personal Support Program (PSP) Halifax, with support from the Admiral, has developed the Admiral's Challenge. The Admiral's Challenge is a health and wellness contest for all serving military members. This is a unit event. The benefit of competing as a unit provides an opportunity to work together toward a common goal and enhance esprit de corps and unit cohesion.

The competition is based on a unit’s results in the annual EXPRES evaluation. Points are awarded based on the unit’s performance in the following key categories:

1. Earn point for total %of individuals tested, per unit, by the end of the fiscal year. (31 Mar)
2. Earn points for total % of individuals tested , per unit, prior to 01 October.
3. Earn points for total % of individuals, per unit, that achieve the exemption level in the current year on the EXPRES test.
4. Lose points for total % of individuals, per unit, that fail to meet their annual EXPRES test.
5. Earn 10 points for the Highest score in the 20 meter shuttle / EXPRES totals. (MTF)

Fitness Coordinators will track annual EXPRES results IAW the a/m categories and post the results on the web site quarterly.
Units will compete within one of the following categories;

1. HMC Ships,
2. 1-24 Members,
3. 25-100 members,
4. 101 plus members.

Units that fall under each category, based on unit strength, will compete for the Admiral’s Cup and cash prices.
 

Justification behind the EXPRES Test

Please refer to  DAOD-5023-1 (MCAN access only)