I'm prepping for the Candidate Fitness Assessment for the Merchant Marine Academy. What are the specific physical requirements or tests included in the CFA? Any tips on how to best prepare would also be helpful!
The Candidate Fitness Assessment (CFA) for the U.S. Merchant Marine Academy is designed primarily to evaluate your endurance, agility, strength, and speed. It includes six events that are taken in the following order:
1. Basketball Throw: From a kneeling position at a line, throw a basketball as far as possible.
2. Pull-ups / Flexed Arm Hang: For men, it's pull-ups and for women, it's a flexed arm hang for as long as possible.
3. Shuttle Run: Run back and forth as fast as possible between two parallel lines 30 feet apart.
4. Modified Sit-ups: Maximum number in 2 minutes.
5. Push-ups: Maximum number in 2 minutes.
6. One Mile Run: Run this distance as fast as possible.
In terms of preparation, start by building a baseline for each event and work to improve gradually over time. Specific tips for each event are:
- Basketball Throw: Add upper body strength exercises (like push-ups, dumbbell bench press, overhead press) to your routine to help increase your throwing power.
- Pull-ups / Flexed Arm Hang: Consistently practicing pull-ups and flexed arm hang drills can significantly improve your performance.
- Shuttle Run: Agility ladder drills, plyometric exercises, and practicing the event itself - rapidly changing direction - can help decrease your time.
- Modified Sit-ups and Push-ups: Simply practicing these movements over time can improve your counts. Make sure you're using the proper form!
- One Mile Run: Incorporate different types of run training into your routine including speed runs, long endurance runs, and hill runs to improve cardio fitness.
Apart from these, maintain a healthy diet, get adequate rest, and consider cross-training activities such as swimming to build total body fitness. Aim to do the CFA training at least 3-4 times a week. Good luck!
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