Hi there. When I requested FOSS notes (I'm the one being sponsored) I sent one by fax and the other one by email. I received both almost at the same time (a month after).
I used the same form from the link you provided:
(if your the one being sponsored)
SECTION A
*You don't have to write anyting on the "Requester's Reference Number"
*Provide your family name, given name & date of birth and check the consent included
*Check the Privacy Act (not the access to info act)
*I wish to examine the info (cehck as is)
*In what form would you like the info (check whatever your preference is, it wont slow down your application if you request for a hard copy)
SECTION B
*check FOSS (information in Canada)". (Normally, it is not recommended to order "IN CANADA FILE (FOSS included)" since this requires that the paper file is taken out of storage and may affect processing times of your application.
*Provide your client ID number on the opposite side
*Fill out SECTION D and sign it
Requests for FOSS notes for in Canada applications can be sent either to CPC Vegreville, or to the nearest local CIC office, since FOSS is computerised and all CIC offices have access to the system.
And fill out this form for the sponsor: http://www.cic.gc.ca/english/pdf/kits/forms/IMM5475E.pdf
Forms may be emailed to atip-aiprp @ cic.gc.ca
or fax to 780-603-2693
Somebody correct me if I provided wrong info here