CPFT - Help!

Discussion in 'Air Force Academy - USAFA' started by LordWillO, Dec 19, 2012.

  1. LordWillO

    LordWillO VMI '17 Appointee

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    I took the CPFT for the Air Force and Naval Academies today(they're the same test) and this what I got:

    Basketball throw: 40 feet Pull-Ups: 3 Shuttle Run: 10.7 Sit-Ups: 60
    Push-Ups: 33 Mile Run: 8:04

    I have been told by my B&G Officer and my ALO that my extracurriculars are very competitive, and that my test scores and GPA are average, taking into account the difficulty of my classes, and that I am competitive for a nomination.

    Should I retake the CPFT(the earliest I can take it again is the week of January 1st), or should I just submit those scores and hope for the best?

    Thanks,

    William Schaffer
    (Candidate for USAFA and USNA Class of 2017)
     
  2. Knittle

    Knittle Member

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    These are not good numbers. I don't think sumbitting a low score at an earlier date would be benificial. If you think you can get better scores, you should take it again.
     
    Last edited: Dec 19, 2012
  3. Invisibility

    Invisibility Member

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    To put it bluntly: I think you need to take it again. I wouldn't be thrilled with those numbers, and I'm female. I assume that as a candidate you have the averages? In the Candidate letter? Work toward those. Run and run and run. Do lots of pushups--when you get up, at every meal, before you go to bed. Work the sit-ups. Remember, the CFA doesn't count as a huge part for the % (I think it's PART of one of the 20% sections) but every point counts. More importantly, a fail on any part of the CFA = disqualification from consideration, even if you're the best thing since sliced bread everywhere else. You still have a month; you can do this!
     
  4. LFry94

    LFry94 USAFA C1C '17

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    Definitely give it some more work before you submit it. 3 pullups is right on the edge of failing (I know from personal experience), and your pushups are very low too. Work on basketball throw technique and RUN, RUN, RUN. If you have a competitive file, you don't want a low CFA to hold you back!
     
  5. Matthewmillr94

    Matthewmillr94 Member

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    I agree with the other posters. I highly recommend taking the CFA again.....
    Set a date that's far enough ahead where you think you can improve but not too far that the weather will inhibit your scores. Be weary that there is only so much that you'll be able to improve in a short amount of time (less than a month)

    I recommend this:
    Start running every day. You're definitely going to want to get that mile under 8. I would be shooting for 7:00 - 7:30. Go to your nearest track and run 400m and 800m repeats. (Ex. 4x 800m then 4x 400m) After your running workout do as many push ups and pull ups as you can, then do two more sets (Basically, just keep going until failure). Then do 100 sit ups, regardless of how long it takes you. I would shoot for at least 50 push ups, 5 pull ups, 70-80 crunches. Work on the technique for your BB throw. Make sure you're using your whole body to "slingshot" it. Use your abbs for more torque.

    It's not fun, but over time it'll definitely improve your scores.

    Just for a comparison my scores for this year are as follows:
    BB throw: 69ft
    Pull ups: 9
    Shuttle: 9.0
    Sit ups: 95
    Push ups: 75
    Mile: 6:47

    I've been told that my scores are about average, or just above, for an incoming class.

    Work really hard... At this point in the year the CFA is one of the only things that can influence your appointment. Make sure you give yourself a day or two of rest to let your muscles repair before you take the CFA for real. Good luck! I hope to see you in June!
     
  6. LFry94

    LFry94 USAFA C1C '17

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    Excellent post and I couldn't agree more.

    If the OP would like some more comparison, my scores when I applied last year were:
    BB throw: 69 ft.
    Pull ups: 3
    Shuttle: 8.7
    Sit ups: 85
    Push ups: 40
    Mile: 6:45

    And with these scores, I could only score a 180/500 on the Physical Fitness Test here at the Prep School. (Which was a failing score by the way.) I've come a long way since then, but that's only through a lot of work. I can tell you that if you run a mile a day and do pullups until you literally can't anymore, you can improve those areas a lot in a month!

    Good luck! I wish you the best. :smile:
     
  7. Knittle

    Knittle Member

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    Put a pull-up bar in the doorway to your room. Do pull-ups every time you go through the door. I did this and I maxed the pull-up portion. Mix interval workouts into your running routine. Every three days you should run 10 800s (two laps around a standard track) with a minute rest between as fast as you can maintain. Time yourself to make sure they are consistent. I had longer than you do, but I ran a 5:35 on the test.
     

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