How strict is the Naval Academy's fitness test for incoming students?

I'm aiming to apply to the Naval Academy and I'm a little concerned about the fitness test requirements. Can someone share details about the difficulty of the fitness test and any tips on how to prepare for it?

The U.S. Naval Academy has a test known as the Candidate Fitness Assessment (CFA). The test consists of six different exercises: Basketball Throw, Pull-Ups (or Push-Ups as an alternative for women), Shuttle Run, Crunches, Push-Ups, and a One-Mile Run.

Each event presents its own challenges. The basketball throw, for instance, is an uncommon activity that measures your coordination and upper body strength. Pull-ups, alternately, require intense upper body strength. The shuttle run emphasizes agility and speed, crunches and push-ups test your core and upper body strength, and the one-mile run gauges cardiovascular endurance.

In terms of preparation, I'd recommend incorporating exercises that mirror these specific events in your daily workout regimen.

For example, to improve your performance in the one-mile run, training could involve short sprints, long distance runs for endurance, and interval training to vary speeds and heart rate.

For the upper body and core strength exercises, consider implementing a program to increase your strength in these areas. This could include weightlifting, crunches, push-ups, and pull-ups.

Finally, maintain a healthy and balanced diet to support your workouts.

While the CFA is challenging, it's worth remembering that the aim is to gauge fitness levels for military readiness, rather than compete with other candidates. There's no required score, but obviously, the better you perform, the more positively it reflects on your application.

Start your training early, keep a consistent schedule, and aim to gradually increase your strength and endurance. Practice the specific exercises so you're comfortable on test day. Good luck with your training and your application!