How does the Naval Academy Candidate Fitness Test work?

I'm interested in applying to the Naval Academy and heard about the Candidate Fitness Test. What does the test involve, and how can someone prepare effectively for it?

The Candidate Fitness Assessment (CFA) is an important part of the admissions process for the United States Naval Academy. It is designed to measure your physical aptitude and endurance. It consists of six events conducted in a specific order: basketball throw from a kneeling position, cadence pull-ups, 120-foot shuttle run, sit-ups for two minutes, push-ups for two minutes, and a one-mile run.

Here's a quick gist on how you can prepare for each activity:

1. Basketball Throw: While it might seem a little unconventional, this test measures your upper body strength and shoulder flexibility. You can practice by throwing a basketball from a kneeling position and aiming for distance. Strengthening your shoulders and arms, and improving your technique can be beneficial.

2. Cadence pull-ups: This exercise tests your arm and shoulder strength. You're evaluated based on the number of proper-form pull-ups you can complete, with no time limit. Working on your upper body strength through pull-ups or even lat pulldowns at the gym can help.

3. 120-foot Shuttle Run: This activity measures your speed, explosive power, and leg strength. Practicing short, quick sprints can help you perform well in this section.

4. Sit-ups: Here, the number of correct sit-ups you can complete in two minutes is evaluated, testing your abdominal and hip flexor strength. Regular abdominal exercises can help improve this.

5. Push-ups: This tests your upper body endurance. The number of correct push-ups completed in two minutes is evaluated. Regular strength training involving push-ups can make a difference.

6. One-Mile Run: Finally, this event measures your cardio-respiratory endurance. Your score is based on the time it takes you to complete the run. Regular cardio training involving longer distances at paced intervals will help you build endurance and speed.

Remember that there isn't a "passing" score, but performing well on the CFA is important. The scores are evaluated alongside other assessment criteria to make a holistic decision about your candidacy. Begin practicing early and work to improve your overall physical fitness. It's not just about doing well on the CFA, but also about being prepared for the physical challenges you would face at the Naval Academy.

Best of luck in your preparation!