Cfa

<p>I took the CFA last fall. My scores were:
BB Throw: 51’
Pull-Ups: 15
Shuttle Run: 9.4
Sit-Ups: 92
Push-Ups: 70
1-Mile Run: 8:08</p>

<p>I felt that I did marginally well overall, except for my 1-mile run, but was hoping that the other events might compensate for that. Part of the reason for the bad run, I realized after the fact, was that I only had 5 minutes instead of 8 minutes to rest between the push-ups and the run.</p>

<p>I got a letter in December saying: We have received your Candidate Fitness Assessment (CFA). Although there are no minimum scores, your performance suggests you may have significant difficulty in our physical fitness program if appointed to the Class of 2011. In that regard, we are offering you the opportunity to retake the CFA. …"</p>

<p>Because I heard back from my nomination sources and was only nomiated to the Naval Academy and not Air Force, I decided to put this on the “back-burner” of sorts and concentrated on my other back-up school choices. Today, however, I heard that I am receiving a nomination to USAFAfrom my Congressman. Hence, I am again concerned about the CFA.</p>

<p>Does anyone know if I am disqualified with my current scores? The letter seemed to not say anything (“there are no minimum scores”). Is that another way of saying “you failed”? My academics are good (SAT M:800, CR:680, W:760), so that might help compensate for any lapse in CFA scores. Does anyone have any insight on this? USAFA seems to be pretty cryptic on the subject.</p>

<p>I will probably end up retaking it, but I am confused because USNA said I passed while USAFA is hinting that I didn’t.</p>

<p>Thanks!</p>

<p>To be on the safe side, retake it. If you've been working out and progressively getting into better shape, what do you have to lose?</p>

<p>Did you send the same test scores to USNA? If so, I am truly surprised that they gave you a pass (unless you are female). Literature from USNA and USMA implies that they are very strict about exceeding their minimums on the CFA. Your scores are below their minimums. Take the CFA over again and be sure your BB throw is over 54 and your mile run is under 7 minutes. That should meet or exceed USAFA standards.</p>

<p>grant, I did it with a 7:15 mile, worse scores, and Im doing just fine now. If you want to talk more, pm me.</p>

<p>Take the CFA again, especially if they affer you another shot at it, and ask your ALO to help you. I just recieved an appointment to the USAFA, and here are the scores that I got when I ran through it with my ALO as well as some tips so can know what to work on.</p>

<p>BB throw: 63 feet
Throw it as strait as possible, release at a 45 degree angle, throw it like a baseball, and put your body into it while staying on the ground (going over the line is fine as long as you don't touch the ground in front).
Pull ups: 12
Just keep doing whatever your doing
Shuttle run: 8.9
Stay tight and keep your weight on your toes. If possible, do this event on a track or artificial turf, it makes the turns a lot quicker.
Sit-ups: 68
Send me some tips, this is a very weak point for me.
Push-ups: 72
We're both close to the max here, just don't think about it and take your first break as late as you possibly can, it's hard to get started again after the first break. Also, try to have a conversation with someone as you do this, push-ups and the mile are more mental than physical.
Mile: 7:01
Bight the bullet and run. It will hurt, but the faster you finish the you'll feel better. While running, do something to take your mind off it. I counted my steps, lost track, then restarted. Oh, sprint the first 75-100 yards and the last 150.</p>

<p>Take it again and don't think about how well you do until the day after.</p>

<p>001Beast here has some good advice, but you probably don't want to sprint the beginning of the mile. Because it's the last event, you're going to be a little tired, which is all the more reason you should try to run an even pace. Decide what kind of splits you would like before you start and have your proctor call them out as you run, if possible (assuming a 400m track, for example, four 1:15 laps would equal a 6:00 mile). Obviously though, in all likelihood your splits will get slightly slower, at least until the last lap. The middle laps, believe it or not, are the most important, and, not coincidentally, are also the toughest. At this point, you'll have already done the pull-ups, push-ups, et al., so you're arms and shoulders will be tired. This will cause them to come up. It will feel natural, but fight it. Keep your arms down around your hips and keep them pumping. Keep your shoulders back, run tall, keep your mouth open wide for max oxygen intake, and definitely try to keep the jaw area relaxed. This will almost force the rest of the body to relax, and you will run much faster and have an easier time of it than if you are tight. Most importantly, make a strong conscious effort the whole time to keep your legs turning over as quickly as possible. A longer stride is not going to help you much in a mile; a fast turnover will help you tremendously.</p>

<p>That's quite a bit to digest. In short, just remember to run relaxed, focus on good running form, and give it all you've got during that last lap.</p>

<p>Ya you probaly wouldnt want to sprint the beginning, you still have quite a ways 2 go. And actually a 1:15 pace would be really good, b/c thats a 5 minute mile, so if you could get it, then go for it, realalistically though your probably going to want to aim more for a 1:20 to 1:30 pace. The staying relaxed is very important, b/c if you tense up then your muscles are going to be working harder and you'll tire out sooner, also dont leave anything in the tank on the final lap, start sprinting it as early as you can. good luck</p>

<p>Great tips guys :D</p>

<p>When it comes to the sprinting, its up to you Grant. I said to sprint at those times because being a wrestler, I am used to having to crawl off of any thing when I'm done, and the sprinting worked best for me. Remember that the mile is the last event of the test, so don't hold back.</p>

<p>"a 1:15 pace would be really good, b/c thats a 5 minute mile"</p>

<p>Probably just a typo cdk, but 1:15 works out to a 6 minute mile.</p>

<p>1:20 - 6:20
1:25 - 6:40
1:30 - 7:00</p>

<p>Shaving off a little time per lap adds up quickly. Good luck out there.</p>

<p>Lol, actually it is a 5 minute mile. :) Probably just a typo. ;) 1:30 laps give you a 6 minute mile...</p>

<p>Just to clear all this up here are the split times for a whole range of times, if people want to know them.</p>

<p>1:15-2:30-3:45-5:00
1:20-2:40-4:00-5:20(the lowest you can get on the mile run of the cfa)
1:30-3:00-4:30-6:00
1:35-3:10-4:45-6:20</p>

<p>1:38-6:30 mile, 1:40-6:40 mile, 1:45-7:00 mile</p>

<p>I run about a 5:40 mile and my splits for each 400 are usually around 1:25. A 1:15 400 m. just when I am practicing is actually pretty fast and hard to run 4 times in a row. Best thing I think to do, and what I do when I run a race, is start to pick it up a little bit more in the last quarter or third of the race and then once the last 100 meters hits just go into an all out sprint.</p>

<p>Ya I'm a little worried b/c down here(outside San Diego) its only like 500-1000ft. I was able to pull off a 5:32(1:23 pace), but everyone says the air change is pretty big. Guess I'm just going to have run a whole lot b4 improcessing to give myself a better chance. :)</p>

<p>Ha ha! Wow, my math skills clearly aren't what they used to be. Please ignore my previous post, which seems uneditable for some reason.</p>

<p>I was happy with my mile time when I was up at the academy, at a 6:08. Granted, I felt like I was going to throw up, but coming from about 0 ft above sea level (florida) I didn't think it was too bad.</p>

<p>cdk, lol, I'm sorry, but please, don't worry. I got 8:41 on the CFA, had it down to a 7 min mile before I came (at 50ft being in Houston). I took the AFT friday (1.5 mile run) indoors and got 11:03 (min is 11:15) also considering everyone loses about 1 minute when we are forced to do it inside. </p>

<p>I'm surprised they asked you to retake it. My scores were worse except the throw. Take it again and I'm sure you'll be fine.</p>

<p>I agree with what hornet had to say. I think that as long as you don't let the altitude affect you mentally, you'll be fine. Your scores overall are good, definitly above average. A couple more feet on the throw and you'll probably be golden.</p>

<p>Running inside is a killer. I reccomend that you keep running when you get here. 1. You will simply score better. 2. If you run inside, you won't have to worry.</p>