Canadian Armed Forces (CAF) FORCE Evaluation: Understanding the 4 Core Exercises and Preparation

What are the 4 exercises of the CT fitness test?

While "CT fitness test" is not a universally recognized official acronym, it most commonly refers to the Canadian Armed Forces (CAF) FORCE Evaluation. This comprehensive assessment evaluates a service member's physical capabilities through four distinct, job-related tasks: the 20-Meter Shuttle Run, the Dyna Lift, the Manikin Drag, and the Intermittent Loaded Shuttles.

Understanding the CT Fitness Test (CAF FORCE Evaluation)

The Canadian Armed Forces (CAF) FORCE Evaluation is a standardized physical fitness test designed to assess the operational fitness of all CAF members. Its primary purpose is to ensure that military personnel possess the baseline physical capabilities required to perform common operational tasks safely and effectively. Unlike general fitness tests that might focus solely on cardiovascular endurance or muscular strength, the FORCE Evaluation integrates elements of power, strength, endurance, and agility, directly simulating the demands of military service.

The "CT" in "CT fitness test" is likely an informal or colloquial reference, perhaps standing for "Canadian Test" or "Canadian Forces Test," as there is no official test designated solely as the "CT fitness test" with a specific set of four exercises outside of this context. For clarity and accuracy, this article will refer to it as the CAF FORCE Evaluation.

The Four Core Exercises (Tasks) of the CAF FORCE Evaluation

The CAF FORCE Evaluation comprises four distinct tasks, each designed to measure specific physical attributes critical for military operations. Successfully completing these tasks within prescribed standards demonstrates a member's readiness for duty.

• 1. 20-Meter Shuttle Run

  • Purpose/What it Measures: This task assesses aerobic power and anaerobic capacity. It's a progressive, multi-stage shuttle run, similar to a "beep test," where participants run back and forth between two lines 20 meters apart, synchronizing their arrival with audio signals that get progressively faster.
  • Execution Overview: Participants run continuously, touching the 20-meter line with their foot at the sound of each beep. The pace accelerates every minute until the participant can no longer keep up with the required speed for two consecutive shuttles.
  • Relevance: Simulates the intermittent, high-intensity demands of patrolling, pursuit, and evasive maneuvers, requiring both sustained cardiovascular endurance and the ability to repeatedly accelerate.

• 2. Dyna Lift

  • Purpose/What it Measures: The Dyna Lift assesses muscular strength and endurance, specifically targeting the muscles of the back, legs, and core. It involves repeatedly lifting a weighted sandbag from the floor to a designated height.
  • Execution Overview: Participants perform continuous lifts of a 20 kg (44 lb) sandbag from the floor to a height of 1.48 meters (4 ft 10 in), over a barrier, for as many repetitions as possible within a set time limit (typically 3 minutes).
  • Relevance: Directly mimics the action of lifting heavy objects, equipment, or casualties, which are common and critical tasks in operational environments. It emphasizes safe lifting mechanics under fatigue.

• 3. Manikin Drag

  • Purpose/What it Measures: This task evaluates muscular strength, power, and anaerobic endurance, particularly in the lower body and core. It simulates dragging a person or heavy equipment over a short distance.
  • Execution Overview: Participants must drag a 95 kg (209 lb) manikin over a distance of 25 meters, without stopping, within a specified time. The drag is performed by grasping the manikin's handles and pulling it.
  • Relevance: Directly simulates the critical operational task of dragging a casualty to safety or moving heavy equipment in an emergency, requiring significant full-body strength and stamina.

• 4. Intermittent Loaded Shuttles

  • Purpose/What it Measures: This task assesses anaerobic power, muscular endurance, agility, and the ability to carry loads over varying distances. It combines shuttle running with carrying two 20 kg (44 lb) sandbags.
  • Execution Overview: Participants complete a series of shuttle runs over 20 meters, while carrying two 20 kg sandbags (one in each hand). They must drop the bags at the 20-meter mark, sprint back 20 meters, return to pick up the bags, and then carry them back to the start line. This sequence is repeated for a set number of rounds within a specific time limit.
  • Relevance: Reflects the demands of moving equipment or supplies over varying terrain, often under time pressure, and highlights the importance of grip strength, core stability, and the ability to maintain pace while loaded.

Preparing for the CT Fitness Test

Preparing for the CAF FORCE Evaluation requires a holistic approach that builds both general fitness and task-specific capabilities.

• Aerobic and Anaerobic Conditioning: Incorporate a mix of steady-state cardio (running, cycling) and high-intensity interval training (HIIT) to improve both endurance and the ability to sustain intense bursts of effort.
• Strength Training: Focus on compound movements that build functional strength across the entire body. Examples include squats, deadlifts (especially conventional or sumo deadlifts to mimic the Dyna Lift), rows, overhead presses, and lunges. Pay particular attention to grip strength, which is crucial for the Dyna Lift and Intermittent Loaded Shuttles.
• Core Stability: A strong core is fundamental for all tasks, especially the Manikin Drag and Dyna Lift, providing stability and preventing injury. Include exercises like planks, side planks, bird-dog, and rotational movements.
• Specific Skill Practice: While the test aims for functional movements, practicing each task as close to the test conditions as possible can improve efficiency and pacing. This includes practicing shuttle runs, lifting weighted objects from the floor, and simulating drags with heavy objects.
• Agility and Movement Efficiency: Incorporate drills that improve change-of-direction speed and body control, beneficial for the shuttle runs.
• Recovery and Nutrition: Adequate rest, sleep, and a balanced diet are critical for optimizing performance and facilitating recovery from intense training.

The Importance of Functional Fitness

The CAF FORCE Evaluation is an excellent example of a fitness test designed around the principles of functional fitness. Instead of isolated muscle group assessments, it evaluates how well the body works as an integrated unit to perform real-world, job-related movements. For anyone, whether a military member or a civilian fitness enthusiast, understanding and training for such a test can provide a robust framework for developing well-rounded physical capabilities that translate directly to improved quality of life and performance in various activities.

Conclusion

The "CT fitness test," understood as the Canadian Armed Forces (CAF) FORCE Evaluation, is a rigorous and well-designed assessment of operational fitness. Its four core exercises—the 20-Meter Shuttle Run, Dyna Lift, Manikin Drag, and Intermittent Loaded Shuttles—collectively challenge a wide range of physical attributes essential for demanding tasks. By understanding the purpose and execution of each component, individuals can develop targeted training strategies to not only meet the required standards but also to cultivate a high level of functional fitness that serves them in all aspects of life.