Preparing for the physical fitness test
From: Canada Border Services Agency
Candidate for the Canada Border Services Agency's Officer Induction Training Program? Learn how to train and condition yourself for the physical fitness test.
Note: This evaluation is not required for the current CBSA officer trainee selection process (2024-EA-OIM-FB-02-009). Information on this page is helpful to consider when preparing for the physically demanding use of force training at the Canada Border Services College.
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About the test
Adapted from material developed by the Royal Canadian Mounted Police, with their written consent.
The Physical Abilities Requirement Evaluation (PARE) ensures candidates meet the required fitness levels for the Canada Border Services Agency's Officer Induction Training Program. The test assesses your:
- cardiovascular system
- muscular strength
- endurance
We recommend that you train and condition yourself before taking the PARE. The safety tips and training information outlined below is designed to help anyone who wants to prepare for the PARE. However it does not guarantee success and results will vary from person to person.
Please note that before starting any fitness program, it is advisable to consult with a medical professional. This document is not a substitute for professional medical advice.
Types of fitness
Since the PARE tests all of the following types of fitness, you should include all of them when training for the PARE.
- Cardiovascular fitness
- Cardiovascular fitness, which involves all the large muscle groups, improves the efficiency of the heart and lungs in delivering oxygen to the working muscles and stimulates the metabolism. It relies on aerobic power (the maximum rate of oxygen that the body uses to fuel its exercise) and aerobic capacity (the ability to sustain a high level of work over an extended period of time).
- Muscular strength
- Muscular strength is the ability of a muscle or muscle groups to exert force during specific movements. It is important for lifting, carrying, pushing, pulling, climbing, running, jumping, and changing directions quickly. It helps guard against injuries and forms a base for the development of speed and power. Significant muscle strength is required to effectively exert control and use defence tactics in full uniform.
- Muscular endurance
- Muscular endurance is the ability to sustain a series of muscle contractions and postures for a long period of time. This component can be enhanced through resistance training, using moderate loads and high repetitions. Wearing a fully loaded duty belt throughout a shift requires good muscular endurance.
- Flexibility
- Flexibility is the range of motion in a joint or group of joints or the ability to move joints effectively. Exercises to improve your flexibility feature moves that stretch your muscles, tendons and ligaments. While stretching does not increase your muscle strength, it is an important part of reducing injury risk and soreness that result from activity.
- Skill-related fitness
- Skill-related fitness includes accuracy, speed, balance, agility and coordination. These abilities can be developed and improved through physical activity, especially resistance training. Since this type of training places a heavy demand on the neuromuscular system, reduce the intensity of sessions periodically to help with recovery.
Exercise safety tips to prevent injuries
These tips are provided as information only and do not replace professional advice.
The best way to preventing injuries is to use common sense. Be aware of the environment you're exercising in and how your body is responding during a workout. The following is a list of precautions/behaviours that will enhance your training experience and provide a safer environment:
- Shoes and clothing
-
Select shoes that fit properly and are designed for the intended activity. Wear comfortable clothing that doesn't restrict movement and is appropriate for the exercise environment.
Clothes that wick moisture away are great for keeping you cool in hot environments. Wear layers when exercising outdoors in the cold and be mindful of frostbite and the potential for hypothermia.
- Equipment
- Before starting an exercise program, check the equipment to make sure it is safe to use, that is, properly installed, adequately maintained, and ready to use. The floor surface should be free of clutter, and there should be adequate space to perform the exercises.
- Exercise technique
-
It is important to know how to safely perform each exercise. Improper execution of an exercise is often one of the major culprits leading to injury.
If ever in doubt, please consult a local health or fitness professional for guidance.
- Warm-up and cool-down
- Start each session with a 5 to 10-minute warm-up of light exercise that warms up the muscles. Then, end each session with 5 to 10 minutes of cool-down accompanied by some stretching.
- Spotter
- When training with heavy resistance, using a spotter is very important. Make sure that the spotter understands how many repetitions are being attempted and how they can be of assistance during the exercise.
- Hydration
- During exercise, the body loses water through sweat. Failure to replace this fluid can result in fatigue, decrease work capacity, and increase susceptibility to infections and injury. At a minimum, you should replace all fluid lost during a workout.
- Overtraining
-
When the body does not have adequate time to recuperate from training, it can experience a plateau or drop in performance. This is usually a result of not following the recommended guidelines for proper recovery. Symptoms of overtraining include:
- prolonged muscle aches
- unexplained weight loss
- chronic fatigue
- loss of appetite
- inability to maintain performance
- decreased resistance to illness
- constipation or diarrhea
- an increase in resting heart rate (8 to 10 beats per minute or greater) and training heart rate
If two or more of the symptoms listed above develop, it is recommended that you reduce the intensity, frequency, or duration of training sessions until they dissipate.
- Injuries
-
Treat minor injuries such as abrasions, bruises, strains, and cuts right away to minimize damage and speed up the healing process. When dealing with a muscle injury, use the RICE strategy:
- Rest the injured body part
- Ice the injured area for 10 to 20 minutes every 2 to 3 hours
- Compress the injured area with an elastic bandage or towel (if swelling occurs)
- Elevate the injured area above the level of the heart
- seek medical attention as soon as possible after an injury or if a minor injury persists
Prior to starting this program, make sure you:
- are in good health
- have no current injury or duty restriction
- are accustomed to exercise
- have discussed your suitability to start this program with your health and fitness professional
Sample preparation training program
Those who want to meet the 4:45 minutes PARE pass standard should follow the FITT principle (frequency, intensity, time, type) as outlined below.
Note: Start into the program slowly, build-up intensity and duration over time.
The 12-week program has 4 components:
Warm-up: 5 to 10 minutes
- Frequency: At the beginning of any workout
- Intensity: Low
- Time: 5-10 minutes
- Type: Low-intensity aerobic activity such as brisk walking, slow jogging, or stationary cycling.
- Options: Individuals could use one or two of the exercises below or combine them into a single warm-up session.
Prior to any workout, it is important to warm up your muscles. A warm-up is designed to prepare the body for the efficient and safe functioning of the heart, blood vessels, lungs and muscles for vigorous exercise. A good warm-up will reduce any joint soreness in the early stages of an exercise program and reduce the risk of injury.
Cardiovascular training: 20 to 60 minutes
- Frequency: 3-4 times per week including one day of interval training
- Intensity: Heart rate recommended in the target heart rate zone for individual's age group
- Time: 30-60 minutes
- Type: Aerobic activity such as jogging, cycling, swimming, stair climbing, paddling, etc.
To be successful in the PARE, training should include both aerobic (low intensity activities completed over a longer period of time) and anaerobic (high intensity activities completed over a shorter period of time or interval training) activities.
To improve the chances of success, candidates should include the following aerobic and anaerobic sessions into their training program:
- Week 1: Include two to three exercise sessions per week at a 65-85 percent intensity that allows for conversation and is undertaken for at least 30-45 minutes.
- Week 5: Start including longer (45-60 minutes) and easier intensity (60-70 percent) exercise sessions.
- Week 7: Start incorporating 1-2 interval sessions lasting between 30-120 seconds each at 80-90 percent intensity. As you progress, your work to rest ratio should vary and the rest phase should include active rest or slow, easy activities.
Some examples of cardiovascular activities include speed-walking, cycling, jogging, skipping rope or using a stair climber, stationary bike or elliptical machine. At least one of the cardiovascular training activities should involve supporting your own body weight (e.g. running instead of cycling, climbing stairs/hills, instead of swimming).
Example of a 12-week cardiovascular training program
The following is an example of a 12-week cardiovascular training program that could be used to help train for the PARE or improve one's overall fitness. It does not guarantee success and results will vary from person to person.
For a program that will meet one's specific needs or goals, please consult a fitness specialist in your community.
| Week | Monday | Wednesday | Friday | Saturday-Sunday |
|---|---|---|---|---|
| 1 | 65 – 75% / 15 min | 65 – 75% / 15 min | 65 – 75% / 15 min | N/A |
| 2 | 65 – 75% / 16 min | 65 – 75% / 16 min | 65 – 75% / 16 min | N/A |
| 3 | 65 – 75% / 18 min | 65 – 75% / 18 min | 65 – 75% / 18 min | N/A |
| 4 | 70 – 80% / 20 min | 70 – 80% / 20 min | 70 – 80% / 20 min | N/A |
| 5 | 70 – 80% / 20 min | 70 – 80% / 20 min | 70 – 80% / 20 min | 60 – 70% / 25 min |
| 6 | 70 – 80% / 22 min | 70 – 80% / 22 min | 70 – 80% / 22 min | 60 – 70% / 28 min |
| 7 | 75 – 85% / 18 min | Interval 1 | 75 – 85% / 18 min | 60 – 70% / 30 min |
| 8 | 75 – 85% / 20 min | Interval 2 | 75 – 85% / 20 min | 60 – 70% / 33 min |
| 9 | 75 – 85% / 22 min | Interval 3 | 75 – 85% / 22 min | 60 – 70% / 35 min |
| 10 | 70 – 80% / 24 min | Interval 4 | 75 – 85% / 24 min | 60 – 70% / 40 min |
| 11 | 70 – 80% / 25 min | Interval 5 | 75 – 85% / 25 min | 60 – 70% / 45 min |
| 12 | 70 – 80% / 25 min | Interval 6 | 75 – 85% / 25 min | 60 – 70% / 50 min |
Interval training
As with any training session, begin with a 5-10 minute warm-up at a moderate pace (60-70 percent intensity). After the warm-up, increase the intensity level to 80-90 percent and maintain it for about 30 seconds. Next, continue this activity at a slower pace (60-70 percent intensity) for one minute and 30 seconds to lower you heart rate. Repeat this combination four more times. Once you have completed five repetitions, end your session with 5-10 minutes of the same activity at a moderate pace to slowly lower your heart rate to a resting level.
The following is an example of an interval training plan that could be used to help train for the PARE or improve one's overall fitness. It does not guarantee success and results will vary from person to person.
For a program that will meet one's specific needs or goals, please consult a fitness specialist in your community.
| Interval | Set | Repetition | Work to active rest (minute:second) |
|---|---|---|---|
| 1 | 1 | 5 | 0:30 – 1:30 |
| 2 | 1 | 5 | 0:45 – 1:30 |
| 3 | 1 | 5 | 1:00 – 2:00 |
| 4 | 1 | 4 | 1:30 – 2:00 |
| 5 | 1 | 4 | 1:45 – 2:00 |
| 6 | 1 | 4 | 2:00 – 2:00 |
Resistance and strength training: 15 to 40 minutes
- Frequency: 2-4 times per week
- Intensity: 2-4 sets per session. Repetitions vary with each exercise.
- Time: Rest interval between sets should be between 45-90 seconds.
- Type: Exercise with free weights or an individual's own body weight.
This program includes a "total body" workout using major muscle groups.
12-week program – option 1
Frequency of this routine: 2-4 times per week
Tempo refers to the speed at which an individual is moving during exercise. For example a 2-1-1 tempo would translate to a two-second movement (as in lowering the load), followed by a 1-second pause, then 1-second movement (as in a lifting of the load.) A number "0", in a 1-0-1 tempo would suggest no pause, while an "X" in a 1-1-X tempo would suggest an explosive movement.
After completing any of these 12-week programs, a fitness consultant could advise which components may need to be changed to continue to get results.
Exercise 1: Dumbbell swing
- Objective: Power
- Description: Keep your head up with your eyes forward, back straight and abs engaged (tight). Hold a dumbbell with both hands between your legs to start. Using your legs and your torso to lift while keeping your arms straight, swing the weight up above your head. Allow the dumbbell to return to the initial position in a controlled manner and repeat.
- Number of sets: 2-3
- Number of repetitions: 10 (increase weight when exceeding 10 repetitions)
- Tempo: (1-0-X)
Exercise 2: One-leg split squat with dumbbell or walking lunge
- Objective: Single leg work
- Description: Perform a squat with one foot on the floor and the other on a bench while holding a dumbbell in each hand. Keep head neutral, eyes looking forward, back straight and abs engaged (tight). Hold a dumbbell in each hand.
- Number of sets: 2-3
- Number of repetitions: 10 on each side (increase weight when exceeding 10 repetitions)
- Tempo: (2-1-1)
Exercise 3: Pull-ups/chin-ups
- Objective: Upper body vertical pull
- Description: Using a suspended bar, pull-up your body weight until your chin goes slightly above the bar. Keep abdominals engaged (tight) and torso straight.
- Number of sets: 2-3
- Number of repetitions: 5+ (use assistance when required, e.g. elastic, partner assistance, jumping chin-up, a pull-up assistance device like a Gravitron. Additionally, an individual could step up from a bench and lower themselves in a controlled manner.
- Tempo: (2-1-1)
Exercise 4: Dumbbell bench press
- Objective: Upper body horizontal push
- Description: Keep abdominals engaged (tight), and back flat on the bench. Hold a dumbbell in each hand and keeping your forearms perpendicular to the ground, lower the dumbbell until your elbows reach a 90-degree angle. Return to the starting position and repeat.
- Number of sets: 2-3
- Number of repetitions: 10 (increase weight when exceeding 10 repetitions)
- Tempo: (2-1-1)
Exercise 5: Dumbbell row
- Objective: Upper body horizontal pull
- Description: Keep back straight with your head in a neutral position aligned with the back. Pull the dumbbell up to chest height, keeping the elbows close to your body.
- Number of sets: 2-3
- Number of repetitions: 10 on each side (increase weight when exceeding 10 repetitions)
- Tempo: (2-1-1)
Exercise 6: Dumbbell hammer curl and shoulder overhead press
- Objective: Upper pull and vertical push
- Description: Keep your back straight, abdominals engaged (tight), knees bent and feet shoulder-width apart. Using a neutral/hammer grip (palms in towards the body), raise the dumbbells into a biceps hammer curl and then move up into an overhead shoulder press. Lower the dumbbells to the starting position and repeat.
- Number of sets: 2-3
- Number of repetitions: 10 (increase weight when exceeding 10 repetitions)
- Tempo: (2-1-1)
Exercise 7: Ball roll out
- Objective: Core-bracing
- Description: Keep your abdominals engaged (tight), your knees on the floor, and your forearms and hands in contact with the exercise ball throughout the entire movement. From the extended starting position shown above, roll the ball towards your knees until your shoulders and torso make a 90-degree angle. Hold the position for one second. Return to the starting position in one second, and pause for five seconds. Repeat.
- Number of sets: 2-3
- Number of repetitions: 10 (increase range of motion or transition to your feet when exceeding 10 repetitions)
- Tempo: (1-1-5)
Exercise 8: Bird dog
- Objective: Core
- Description: On a mat, get down onto your hands and knees with your back straight, abs engaged (tight), and head aligned with your back. Extend one arm forward while extending your opposite leg backwards until both are parallel with the ground. Keep the foot neutral and the knee facing the floor.
- Number of sets: 2-3
- Number of repetitions: 10 on each side
- Tempo: (1-2-1)
12-week program – option 2
Frequency of this routine: 2-4 times per week
Tempo refers to the speed at which you are moving during the exercise. For example, a 2-1-1 tempo would translate to a two-second movement (as in lowering the load), followed by a 1-second pause, then a 1-second movement (as in a lifting of the load.) A number "0" in a 1-0-1 tempo would suggest no pause, while an "X" in a 1-1-X would suggest an explosive movement during a rapid contraction.
Exercise 1: Jump squat
- Objective: Power
- Description: Keep your back straight, head neutral with eyes forward, with your feet shoulder-width apart. Jump as high as possible by pushing yourself up with your legs. Repeat.
- Number of sets: 2-3
- Number of repetitions: 10 (increase weight when exceeding 10 repetitions)
- Tempo: (1-0-X)
Exercise 2: Push-up
- Objective: Vertical push
- Description: Keep your back straight, abs tight (engaged) with the ankles, knees, hips, shoulders and head aligned. Raise your body up with your arms and then lower yourself down until your elbows are in a 90-degree angle and repeat.
- Number of sets: 2-3
- Number of repetitions: 10 or more
- Tempo: (2-1-1)
Exercise 3: Burpees
- Objective: Conditioning/speed
- Description: Keep your back straight, abs tight (engaged), hips shoulder-width apart, and head aligned with shoulders/back. Start from a standing position and go to a crouching position. Quickly follow this with a push-up, back to a crouching position and then a vertical jump. Return to the starting position and repeat.
- Number of sets: 2-3
- Number of repetitions: 10
Exercise 4: One-foot hip raise
- Objective: Hip dominant
- Description: Start by lying on your back on the floor, bend one knee to a 90-degree angle with the foot flat on the floor. Raise the other leg up with the foot flexed. Lift your hips off the floor, keeping abdominals engaged and you back straight. Return to the starting position and repeat with other leg.
- Number of sets: 2-3
- Number of repetitions: 10 on each side
- Tempo: (2-1-1)
Exercise 5: Inverted row
- Objective: Upper body vertical pull
- Description: Grip a low-hanging bar while keeping your feet on the floor and your body straight so that your body forms an incline angle of 20-45 degrees with the floor. Pull the body up to the chest, keeping your elbows in. Lower yourself back to the starting position and repeat.
- Number of sets: 2-3
- Number of repetitions: 10
- Tempo: (2-1-1)
Exercise 6: Plank
- Objective: Core
- Description: Facing the mat, raise yourself up on you forearms so your arms are in a 90-degree angle and your feet are resting on the tips of your shoes. Keep your abs tight (engaged) and your back straight. Hold this pose for 30-60 seconds.
- Number of sets: 2-3
Exercise 7: Shuffle (between two cones)
- Objective: Conditioning/agility
- Description: Shuffle from side-to-side in a straight line between two cones set 15-20 feet apart from each other. At each end, lean down and touch the cone with your hand before standing up and shuffling to the other side. Complete as many lengths as possible in 20-30 seconds.
- Number of sets: 2-3
Exercise 8: Walking lunges
- Objective: Single leg work
- Description: Start in a standing position and step forward with one leg while simultaneously lifting up onto the ball of the back foot. While keeping your back straight and shoulders back, bend the knees and drop your hips down towards the ground without letting your back knee touch the ground or your front knee go past the tip of your toe. Press up while bringing your back foot forward to standing position and repeat.
- Number of sets: 2-3
- Number of repetitions: 10 on each side
- Tempo: (1-2-1)
Exercise 9: Mountain climber
- Objective: Conditioning/core/speed
- Description: Keep your back straight, head in a neutral position with your eyes forward and abs tight (engaged). Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back, raise your right knee toward your chest. Pause then alternate legs until all of the repetitions have been completed.
- Number of sets: 2-3
- Number of repetitions: 10 on each side
Exercise 10: Side jumps (using a bench)
- Objective: Conditioning/power
- Description: Start with your hands on a bench and your feet together on one side of the bench. Bend your knees and jump over the bench to the other side then back to the side you started on. Continue until the repetitions are complete without pausing between jumps.
- Number of sets: 2-3
- Number of repetitions: 10 on each side
Cool down/stretch: 5 to 10 minutes
- Frequency: At the end of every workout
- Intensity: Low
- Time: 5-10 minutes, followed by stretching to help prevent injury. Each stretch should be held for 20-30 seconds.
- Type: At the end of a workout, slowly reduce the intensity of the exercise. For example, after running, slow down to a jog or walk for 5-10 minutes. Follow the cool-down with stretching exercises to help prevent injury.
All training and conditioning sessions should conclude with a cool-down. During the last several minutes of the workout, individuals should slowly reduce the intensity of their exercises for their cool down. For example, after running, slow down to a jog or a walk for 5-10 minutes. Follow the cool-down with stretching exercises to help prevent injury.
When stretching remember:
- hold each stretch 20-30 seconds
- stretch slowly and with control
- do not bounce or jerk your muscles
- go to the point of tension, but never to pain
- breathe normally
The tension you feel at the beginning of the stretch should ease gradually. If it doesn't, you are overstretching and you could injure yourself. Ease off the stretch a little.
Know your heart rate
During structured cardiovascular workouts, individuals should monitor their heart rate. To help determine one's heart rate, here are two simple ways to take one's pulse at rest and during exercise:
-
Radial pulse
Using the index and middle fingers, apply gentle pressure at the radial artery on the wrist, it is located just below the base of your thumb. -
Carotid pulse
Place the index and middle fingers of the right hand on the Adam's apple. Slide those fingers to the right, approximately one inch. You should feel a pulse when applying gentle pressure with the tips of your fingers.Note: Do not apply too much pressure on the carotid artery as this may cause a "reflex" which could slow the heart rate.
To obtain one's heart rate, count the number of beats during a 15-second period and then multiply this number by four for a one-minute count. For example, 35 beats in 15 seconds × four equals 140 beats per minute.
Target heart rate zone
The intensity at which you should train is determined by the percentage of your maximal heart rate, which varies according to age and gender. The most commonly used method for calculating maximum heart rate is 220 minus your age for males; and 226 minus your age for females.
Any activity that raises the heart rate to 60-70 percent of an individual's maximum is considered moderate intensity and offers many health benefits. To have an effect on cardiovascular fitness, activity must raise the heart rate to the 60-90 percent range.
| Age | 60% | 65% | 70% | 75% | 80% | 85% | 90% | 100% |
|---|---|---|---|---|---|---|---|---|
| 20 | 120 | 130 | 140 | 150 | 160 | 170 | 180 | 200 |
| 25 | 117 | 127 | 137 | 146 | 156 | 166 | 176 | 195 |
| 30 | 114 | 124 | 133 | 143 | 152 | 162 | 171 | 190 |
| 35 | 111 | 120 | 130 | 139 | 148 | 157 | 167 | 185 |
| 40 | 108 | 117 | 126 | 135 | 144 | 153 | 162 | 180 |
| 45 | 105 | 114 | 123 | 131 | 140 | 149 | 158 | 175 |
| 50 | 102 | 111 | 119 | 128 | 136 | 145 | 153 | 170 |
| 55 | 99 | 107 | 116 | 124 | 132 | 140 | 149 | 165 |
| Age | 60% | 65% | 70% | 75% | 80% | 85% | 90% | 100% |
|---|---|---|---|---|---|---|---|---|
| 20 | 124 | 134 | 144 | 155 | 165 | 175 | 185 | 206 |
| 25 | 121 | 131 | 141 | 151 | 161 | 171 | 181 | 201 |
| 30 | 118 | 127 | 137 | 147 | 157 | 167 | 176 | 196 |
| 35 | 115 | 124 | 134 | 143 | 153 | 162 | 172 | 191 |
| 40 | 112 | 121 | 130 | 140 | 149 | 158 | 167 | 186 |
| 45 | 109 | 118 | 127 | 136 | 145 | 154 | 163 | 181 |
| 50 | 106 | 114 | 123 | 132 | 141 | 150 | 158 | 176 |
| 55 | 103 | 111 | 120 | 128 | 137 | 145 | 154 | 171 |
Rate of perceived exertion
If an individual has difficulty taking their pulse at the wrist or the neck, and they wish to determine whether their intensity level is adequate, they should use the rate of perceived exertion (RPE) scale. This is a well-known scale (the Borg Scale) used in the fitness industry.
| RPE (0-10 scale) | % of maximum heart rate (MHR) | Classification | Talk test |
|---|---|---|---|
| 2 | N/A | Very, very light | Regular conversation |
| 3 | < 35 | Very light | Regular conversation |
| 4 | 35-50 | Fairly light | Regular conversation |
| 5-6 | 55-65 | Moderate | Some pauses in conversation |
| 7-8 | 70-85 | Hard | Short phrases |
| 9 | ≤ 90 | Very hard | Short yes/no answers |
| 10 | 100 | Maximal | Can't talk |
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