How do I prepare for the US Naval Academy fitness test?

I'm planning to apply to the US Naval Academy and heard the fitness test is pretty intense. What exercises should I focus on to prepare? Any tips on passing the physical fitness test sections?

Absolutely, the Candidate Fitness Assessment (CFA) for the US Naval Academy is challenging and requires discipline and consistent effort in preparation. The CFA consists of six events: basketball throw, pull-ups/flexed arm hang, shuttle run, crunches, push-ups, and a one-mile run.

Here's what I would recommend:

Basketball Throw: This test measures upper body strength and coordination. Practice will help you improve your form and increase your distance. I would suggest strength exercises like shoulder presses and tricep pushdowns, and also practicing the actual throwing motion with a basketball.

Pull-Ups/Flexed Arm Hang: For pull-ups, you'll want to work on upper body strength exercises like lat pull-downs, bent-over rows, and bicep curls. The flexed arm hang involves holding your chin above a bar for as long as possible, which will require not only strength but also muscular endurance.

Shuttle Run: This test assesses your speed and agility. You'll want to concentrate on sprint agility drills and exercises that mimic the movements of this test, like ladder drills or shuttle runs with cones.

Crunches: You'll be scored on how many crunches you can do in two minutes. Abdominal strength exercises can help -- consider adding regular planks, leg raises, and bicycle crunches into your workouts.

Push-Ups: Similarly, you'll be doing as many push-ups as you can in two minutes. Begin by making sure your form is correct, then add push-up variations to your routine to work various muscle groups. You might practice standard push-ups, wide push-ups, and narrow push-ups.

One-Mile Run: This tests your cardiovascular endurance. Regular running with a mix of long runs for endurance and sprints for speed will be beneficial. Interval training could also enhance your performance.

Remember, consistent and gradual improvements over time tend to be more sustainable than trying to drastically increase your performance over a short time period. Regularly time yourself for each event to keep track of your progress! Good luck with your training!