What fitness standards are expected at the Naval Academy?

I'm preparing to apply to the Naval Academy and want to ensure I'm up to par with the fitness requirements. What kind of personal fitness regimen should I follow to make sure I'm ready for the physical challenges?

The United States Naval Academy has a set of physical fitness standards aptly known as the Physical Fitness Assessment (PFA), which consists of two elements: the Body Composition Assessment (BCA) and the Physical Readiness Test (PRT). The BCA measures your body fat percentage based on your height and weight or circumference measurements.

The PRT tests your ability to perform push-ups, curl-ups (similar to sit-ups), and a 1.5 mile run. You should aim for the Good or Excellent categories in these events:

1. Curl-ups (2 minutes): To achieve a Good rating, you should be able to do 60+ (for males and females).

2. Push-ups (2 minutes): Aim for 45+ for males and 35+ for females.

3. 1.5-mile run: Aim for a time of 11-12:30 for males and 13:30-15 for females.

Creating a personal fitness regimen from these standards can involve concrete goals around these specific exercises. For instance, make a schedule that includes these exercises with progressive intensity. You might start with a certain number of push-ups in one day, then add more each week. Similarly, begin by running certain distances and time frames and gradually increase. It would be beneficial to also incorporate additional aerobic and strength training workouts into your regimen to further enhance your endurance, such as swimming or weightlifting.

Remember these assessments are standards and having scores above these numbers is beneficial. However, don't overdo it and risk injury - balance is key!

Good luck with your preparation!