Service Academy Admissions (USMA/USNA/USAFA) The Candidate Fitness Assessment (CFA) Syllabus

What is the correct body position for CFA modified sit-ups?

On the back, knees bent about 90 degrees, feet flat and held down, arms crossed over the chest with hands on the opposite shoulders.

What makes one modified sit-up repetition count?

The elbows touch the thighs/knees at the top, and the shoulder blades return to touch the floor at the bottom.

What defines a correct CFA push-up repetition?

From a straight-body plank, lowering until the upper arms are at least parallel to the floor (about a 90-degree elbow bend), then returning to full arm extension.

Which push-up faults invalidate a rep, and where is the only legal rest position?

Sagging or piking the hips, not lowering to about 90 degrees, or resting on the floor invalidate reps; the only legal rest is the 'up' (front-leaning rest) position.

How is the basketball throw scored?

The longest legal throw distance, measured to the nearest foot, from the candidate's attempts is recorded.

Describe the shuttle-run course setup and how it is timed.

Two parallel lines 30 feet apart; the candidate sprints back and forth between them, with total time recorded to the nearest tenth of a second.

How long are the push-up and sit-up events, and what is the goal?

Two minutes each, completing as many correctly executed repetitions as possible.

How is the one-mile run scored?

By elapsed time, recorded in minutes and seconds.

What is the flexed-arm hang and when is it used?

It is the alternative for candidates who cannot perform pull-ups: the candidate holds the chin above the bar and the time held is recorded.

What equipment and facility are needed for the basketball throw?

A standard basketball, a measuring tape, a clearly marked restraining line, and open flat space (gym or field).

What equipment is needed for the pull-ups and the one-mile run?

A horizontal pull-up bar high enough for a full dead hang; and a measured track or course with a stopwatch for the run.

What equipment/setup is needed for the sit-ups, push-ups, and shuttle run?

A flat surface or mat and a stopwatch; a partner to hold the feet for sit-ups; and two lines 30 feet apart for the shuttle run.

How are raw CFA results converted into a usable score?

Each event's raw result is converted using gender-specific norm/scoring tables into points or percentiles, which are combined into a composite physical-aptitude score.

Is there a single published pass/fail cutoff for the CFA?

No; the CFA yields a competitive composite score used within the whole-candidate evaluation rather than a strict pass/fail.

Why can a high raw number in an event still represent a weak performance?

Because scoring is relative to gender-specific norms/percentiles, not absolute counts; a high raw count can still fall in a low percentile.

How do you correctly identify your weakest CFA event?

Compare each event's percentile/point value against the norm tables; the lowest-scoring event relative to standards is the weakest, not simply the lowest raw number.

Why is identifying and improving the weakest event a smart strategy?

Balanced performance scores best, and the largest composite gains usually come from raising the event with the lowest percentile.

What three broad components make up an academy's whole-candidate evaluation?

Academics (test scores, GPA/class rank), leadership/extracurricular activities, and physical aptitude (the CFA).

Roughly how much does the CFA contribute to the whole-candidate score, and what role does it play?

About 10% (e.g., at West Point); smaller than academics and leadership, but a meaningful discriminator among otherwise similar applicants.

What is an effective way to improve pull-up performance from a low base?

Progressive work such as negatives (slow lowering), assisted/band pull-ups, and lat pulldowns, gradually increasing volume.

What training best builds basketball-throw power?

Explosive medicine-ball throws (chest pass and overhead) combined with power presses to develop upper-body and core power.

What training improves shuttle-run agility and speed?

Short sprint intervals plus agility, acceleration/deceleration, and change-of-direction drills.

How should you train for the two-minute push-up/sit-up events and for the one-mile run?

Use high-rep endurance sets near failure with short rest for the timed events; combine interval/speed work with steady tempo runs for the mile.

What are the typical phases of a periodized CFA prep plan?

A base/foundation phase, a build (strength and endurance) phase, a peak/intensity phase, and a taper before test day.

In a 6-to-12-week plan, what should the final week before the CFA look like?

A taper/deload: reduced training volume while maintaining some intensity, so the candidate arrives rested and recovered rather than fatigued.

What is the key progression principle that avoids plateaus and overtraining in a CFA plan?

Progressive overload, gradually increasing volume/intensity, balanced with planned rest/deload weeks.

What practices reduce injury risk during CFA training?

A dynamic warm-up before sessions, gradual load progression, mobility/flexibility work, adequate rest days, and proper technique.

What are the essentials of recovery during CFA preparation?

Adequate sleep (about 7-9 hours), good hydration, nutrition with protein and carbohydrates, and scheduled rest or active-recovery days.

How should a candidate manage energy across the six events on test day?

The fixed order ends with the mile run while already fatigued, so pace the two-minute push-ups and sit-ups to keep a reserve for the run, while going near-maximal on the explosive early events (throw, pull-ups) while fresh.

How should a candidate handle fueling and preparation on CFA test day?

Eat a light carbohydrate meal about 2-3 hours before, hydrate well, complete a thorough warm-up, and avoid trying new foods or gear.