A high standard of physical fitness is a requirement for many advanced training courses and exchanges.  To safely and effectively complete training, it is important that cadets at 5 Cyclone Squadron be fit and healthy.  Before applying for certain courses and exchanges, cadets may be required to achieve a certain level on the Cadet Fitness Assessment.  Awards like the The Lord Strathcona Medal are also based on personal fitness, and requiring Gold or Excellence in the Cadet Fitness Assessment (as outlined in CATO 14-18).

Cadet Fitness Assessment

​The CFA is composed of five evaluations, which are designed to evaluate cardiovascular fitness, muscular strength, and flexibility. These tests include:
             Note: the backsaver and shoulder reaches are per side (left vs right)
             Note: the above are links to youtube videos showing each exercise

​Five levels may be achieved. The base minimum is Participated. The incentive levels include Bronze, Silver, Gold, and Excellence. Criteria for each level differs according to age and gender. See the tables below for the base minimums for each incentive level.
Cardiovascular endurance
Leger 20m Shuttle Run (Beep Test).mp3
File Size: 40679 kb
File Type: mp3
Download File
Individual Score Sheet for the 20-m Shuttle Run Test
File Size: 12 kb
File Type: pdf
Download File
The 20-m Shuttle Run Test 

1. The 20-m Shuttle Run Test is progressive, in that it begins with an easy pace and gradually becomes more challenging as time passes.  The 20-m Shuttle Run Test is an individual assessment and is based on personal ability.

2. The 20-m Shuttle Run Test consists of running a distance of 20 m repeatedly, at a specified pace that increases each minute.  Each cadet will be expected to run until they can no longer keep up the required pace.

Setting up the 20-m Shuttle Run Test
3. Equipment required:  Leger 20-m Shuttle Run Audio File above, measuring tape; and pylons.

4. The 20-m Shuttle Run Test will be set up to include:

two lines (pylons) a distance of 20-m apart;
  • a number of 1–1.5-m lanes (depending on the number of cadets), as illustrated in Figure 1; and
  • a speaker system that is close by and can be heard by all cadets.
  • Figure 1 - Layout for the 20 m shuttle race test. Participants and scorekeepers stand upright. Participants must cross a corridor of 20 meters to the race. A supervisor stands at the end of the 20m corridor. 

Conducting the 20-m Shuttle Run Test
5. Have the cadets who are running the 20-m Shuttle Run Test line up in their respective lanes at the starting line and wait for instructions from the CD.

6. Play the Audio File.  The scorekeeper will record the number of laps that are successfully completed on the score sheet. The supervisors at each line will inform the scorekeeper when a cadet does not cross the line before the beep.

7. The 20-m Shuttle Run Test is complete when all the cadets have not reached the line before the beep for the second time.

Scoring the 20-m Shuttle Run Test
8. The 20-m Shuttle Run Test will be scored using the Individual Score Sheet for the 20-m Shuttle Run Test located at page A1-4/4.

9. Each box on the score sheet represents a lap (a 20-m length). When the cadet completes a lap they receive a check mark. If they are unsuccessful they receive an X.  The cadet has completed the 20-m Shuttle Run Test when they are unable to successfully complete a lap a second time. The second incomplete lap does not count toward the cadet’s score.

10. Results are to be recorded on the Cadet Fitness Assessment and Incentive Level Results located at CATO 14-18, Annex B, Appendix 3.
Muscular strength

Curl-Ups

Push-Ups
​Objective of the Curl-Up
1. The curl-up with knees bent and feet unanchored was chosen because it is a safe method for assessing abdominal strength and endurance.

2. This assessment is conducted by curling up repeatedly at a pace of one curl-up every three seconds until a second form correction is made (the first form correction does not count), the cadet can no longer continue, or the cadet has completed 75 curl-ups.

Setting up the Curl-Up
3. Equipment required for the curl-up includes:
  • Leger’s Partial Curl-Ups Sit-Ups Cadence (20 reps/min);
  • audio player;
  • gym mat;
  • 12-cm measuring strip; and
  • paper.

4. Each curl-up station will be set up with:
  • a gym mat;
  • 12-cm measuring strip;
  • a piece of paper; and
  • a speaker that is close by and can be heard by all cadets.

Conducting the Curl-Up
5. Conduct the curl-up through the following steps:
  • have the cadet lay on the gym mat with their back and head down;
  • have the cadet place their feet flat and legs slightly apart.  Their feet should be extended as far as possible from their buttocks while still allowing feet to remain flat on the mat;
  • have the cadet rest their palms on the mat with their arms straight, parallel to their trunk, and fingers stretched out (as illustrated in Figure A2-1)
  • place the 12-cm measuring strip on the mat under the cadet’s knees so their fingertips are resting on the nearest edge of the measuring strip (as illustrated in Figure A2-1);
  • place a piece of paper under the cadet’s head to assist in judging if the head touches down on each repetition.  The paper should crinkle each time the cadet touches it with their head;
  • have the cadet curl up slowly, keeping their heels in contact with the mat (as illustrated in Figure A2-2) and sliding their fingers across the 12-cm measuring strip until fingertips reach the other side of the measuring strip (as illustrated in Figure A2-3);
  • have the cadet continue to do curl-ups at a cadence of one curl every three seconds (the Leger’s 20-m Shuttle Run Test CD: Partial Curl-ups Sit-Ups Cadence may be used) until a second form correction is made (the first form correction does not count), they can no longer continue, or they have completed 75 curl-ups; and
  • have the scorekeeper count how many times the cadet can complete a curl-up (which is the curl-up score).

Scoring the Curl-Up
6. Scoring the curl-up is based on the number of curl-ups completed; until a second form correction is made (the first form correction does not count), the cadet can no longer continue, or the cadet has completed 75 curl-ups.

7. Form corrections include:
  • heels must remain in contact with the mat;
  • head must return to the mat on each repetition;
  • pauses and rest periods are not allowed.  The movement should be continuous and with the cadence; and
  • fingertips must touch the far side of the measuring strip.

8. Results are to be recorded on the Cadet Fitness Assessment and Incentive Level Results located at CATO 14-18, Annex B, Appendix 3.
Muscular flexibility

Criteria for Fitness Levels

​The overall incentive level is based on the level achieved in each section. The lowest incentive level of the push-ups, sit-ups, back saver sit and reach, and the shoulder stretch is dropped.

The overall incentive level is based on the lowest of the remaining four.

The levels are based on age and gender, and are rated as Participated, Bronze, Silver, Gold, and Excellence.  All cadets must participate in order to receive their next promotion. (as Per CATO 13-02 linked here)

Each exercise must be done in accordance with the annexes to CATO 14-18.  Each annexe can be found below.
Picture
Bronze
Picture
Silver
Picture
Gold
Picture
Excellence
These physical fitness badges are to be worn centered on the left sleeve.  The bottom of the badge to be positioned immediately above the top of the cuff.  Only the badge for the highest level attained shall be worn.

Annexes

Contact Us

This cadet squadron conducts its activities in English only. Limited service in French is available. You will find general information on the  Cadet Program  in both official languages on the national cadet site.  // Cet escadron de cadets dirige ses activités en anglais seulement. Des services limités en français sont disponibles. Vous trouverez des renseignements généraux à propos du programme des cadets dans les deux langues officielles sur le site national des cadets.
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