Candidate Fitness Assessment for the Naval Academy

I've heard the Candidate Fitness Assessment is a key part of the Naval Academy application. Can anyone share what this involves and how tough it is? I'd love any advice on how to prepare effectively for it.

The Candidate Fitness Assessment (CFA) is indeed an important part of the application process at the United States Naval Academy. It's designed to measure your physical capacity in six different areas: basketball throw, pull-ups (alternatively, a flexed-arm hang for females), shuttle run, sit-ups, push-ups, and a one-mile run.

The CFA is scored on a total point system based on your performance in each event, and it does not have a minimum passing score. Your performances in each event are rated against the average scores of previous applicants to the Naval Academy. High performance in one event can balance out a weaker performance in another, and vice versa.

Don't underestimate the toughness of the CFA; your aim should be to be in as good physical condition as possible. You should begin training weeks, or even months, in advance for the best results.

First, make sure you understand the scoring system and know the requirements and the proper form for each event. This can help prevent any unnecessary losses of points because of incorrect form or misunderstanding of the instructions.

One effective way to train is to incorporate exercises similar to the ones used in the CFA into your regular workout routine. For example, running for stamina and speed can help with the one-mile run and the shuttle run events respectively. General strength training can benefit the push-ups, sit-ups, and pull-ups. Practicing throwing motions, even with lighter balls, can help with the basketball throw.

Remember that consistency is key when it comes to preparing for the CFA. Make sure to maintain a balanced diet and get enough rest, as these factors can significantly affect your performance. Don't forget to take some time to rest and do lighter training a couple of days before the actual test to avoid fatigue.

Good luck with your preparation and training! The work you put in now will be valuable not only for the CFA but also for your time at the Naval Academy and beyond.