Take note of your pre-FORCE 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 0800hrs or 0930hrs. Your Unit Coordinator will inform you of your timing for the evaluation. Cancellations must be directed through your CAF Unit Coordinator. 

 

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

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY
0630-0715 Strength + Conditioning	0630-0715 Cardio	0630-0715 Strength + Mobility	0630-0715 Practice FORCE test	0630-0715 Cardio

FORCE PT Schedule:

Monday and Wednesday 0630-0715 - Strength + Conditioning
Join us for a workout designed to increase your strength and muscle endurance in the muscles you need for your FORCE test. Everyone in the group completes the assigned exercises at their own pace, and every move can be modified to give you the right amount of challenge. These classes end with a core set and 5-10 minutes of mobility work and stretching.

Tuesday and Friday 0630-0715 Cardio
Get your heart rate up with a group workout session designed to increase your cardio fitness and help prepare you for your test. Each class is different, and may include circuits, cardio machines, interval running, medicine balls, FORCE technique drills, and more!

Thursday 0630-0715 Practice FORCE Evaluation
After a group warm up at 0630, work through the 4 components of the FORCE test at your own pace. PSP staff are on hand to give you technique tips and answer any questions you may have about the test.
 

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. 

 

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 incorporate dynamic stretches to actively warm up the muscles (try to avoid long hold/static stretches before your workout).  

 

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. 

 

For 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. Immediately follow with specific stretches for the muscles you used. Your cool-down is essential to avoiding unnecessary soreness. 

 

Dress for success. 

Don't let your 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 designed specifically for the activities you participate in provide the right cushioning, heel, and arch support to prevent injury.