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

24 sample cards from the The Candidate Fitness Assessment (CFA) deck

Sampled from the end of the deck, so these are different cards from the ones shown on the syllabus page.

1. 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.

2. How is the one-mile run scored?

   By elapsed time, recorded in minutes and seconds.

3. 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.

4. 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).

5. 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.

6. 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.

7. 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.

8. 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.

9. 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.

10. 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.

11. 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.

12. 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).

13. 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.

14. 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.

15. 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.

16. What training improves shuttle-run agility and speed?

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

17. 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.

18. 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.

19. 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.

20. 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.

21. 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.

22. 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.

23. 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.

24. 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.

What this deck covers

The Candidate Fitness Assessment (CFA) flashcards FAQ