I'm planning to apply to the Naval Academy and I know there's a physical fitness test involved. What are the main components of the test, and how should I start preparing to meet the requirements?
The physical fitness component of the Naval Academy's application is called the Candidate Fitness Assessment (CFA). The CFA contains six main events: a basketball throw, pull-ups or a flexed arm hang, a shuttle run, sit-ups, push-ups, and a one-mile run. All of these activities test your full-body strength, agility, speed, and endurance.
To prepare for the CFA, it's important to maintain a regular exercise routine that works on a variety of physical elements. Here are some tips for each of the main components:
1. Basketball Throw: It's about technique more than raw strength. Practice the throw using the kneeling position they require, focusing on the coordination between your arm, shoulder, and torso.
2. Pull-Ups/Flexed Arm Hang: Both of these depend on upper body strength. Pull-ups especially require developed back, shoulder, and arm muscles. If you're performing a flexed arm hang, work on endurance as well. Good ways to improve in this area is through weightlifting exercises that target the upper body and practicing the hang or pull-ups themselves.
3. Shuttle Run: This is all about speed and agility. Practice short sprinting drills and quick changes in direction. You could use an agility ladder to work on quick footwork.
4. Sit-Ups: This test is for core muscular endurance. Regularly doing sit-ups or ab-focused workouts like planks will help a lot.
5. Push-Ups: Very much like the sit-ups, do push-up sets regularly and consider other chest and arm strength exercises.
6. One Mile Run: Long-distance running requires both physical fitness and mental grit. Start with distances less than a mile and work your way up. Aim to run consistently, rather than sprinting and then feeling tired halfway through.
Remember, the goal isn't just to pass, but to excel—the higher your score, the more competitively your application will be viewed. And of course, remember to stretch before each workout to avoid injury. I would also recommend reading about the official CFA standards on the Naval Academy website, so you know what scores to aim for. Good luck!
CollegeVine’s Q&A seeks to offer informed perspectives on commonly asked admissions questions. Every answer is refined and validated by our team of admissions experts to ensure it resonates with trusted knowledge in the field.