What's Included in the Naval Academy Candidate Fitness Assessment?

I'm preparing for the Naval Academy Candidate Fitness Assessment and trying to understand what it involves. Can someone break down the different components and any recommended preparation tips?

The Candidate Fitness Assessment (CFA) is a tool used by the Naval Academy to evaluate a candidate’s physical fitness level. It comprises of six components:

1. Basketball Throw: From a kneeling position, candidates throw a basketball as far as possible. This test measures upper body strength and overall power.

2. Pull-ups (men) / Flexed-Arm Hang (women): For men, it counts how many pull-ups a candidate can complete without letting go of the bar. For women, it times how long a candidate can hold themselves up with their chin above a horizontal bar.

3. Shuttle Run: A rapid, back-and-forth sprinting test that measures speed and agility.

4. Modified Sit-ups (Crunches): Candidates will lie on their back and then sit up to a 90-degree angle and back down again as many times as possible within 2 minutes.

5. Push-ups: Candidates have two minutes to perform as many proper military push-ups as possible. This routine tests strength and endurance in the chest, shoulders, and triceps.

6. One Mile Run: A timed one-mile run is used to evaluate aerobic fitness.

Preparation Tips:

- Consistency is key in preparing for the CFA. Regular workouts that focus on the components in the assessment will help improve overall fitness levels.

- For the basketball throw, you might practice throwing a baseball or football to increase your range of motion.

- For the Shuttle Run, practice the start of your sprint and work on your change of direction speed.

- Both push-ups and sit-ups should be practiced with a timer to simulate the test conditions.

- Cardiovascular exercise, like running or biking, can help you prepare for the mile run. Interval training can also be beneficial.

Remember, the goal isn't just to pass, but to perform each exercise as well as possible. The scores are cumulative, so a low score in one exercise can be balanced by a high score in another.