What can I do to prepare for the Candidate Fitness Assessment?

Discussion in 'Air Force Academy - USAFA' started by BlackSnowMarine, Aug 17, 2014.

  1. BlackSnowMarine

    BlackSnowMarine The catch? Catch-22.

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    I don't know if it's too late to start exercising, since summer is almost over, but how can I prepare myself athletically for the Fitness Assessment? I'm a person who seldom works out and exercises, but I plan to change that habit very soon.

    My plan consists of jogging around the neighborhood a few times a week just to start things off, push-ups, sit-ups, dumbbells, finish my swimming classes so I can reach Level 10, and join the Civil Air Patrol. After I've adapted to basic exercise routines, I'll begin training on the six events of the Fitness Test. Though I'm not sure where to practice for the Shuttle Run and the Basketball Throw, and this issue worries me.

    Anything I should add to the list? Any tips? I'm hoping this schedule could mix in with my upcoming school year with ease. Six AP classes with athletic training and community service all at once will kill me in the end.
     
  2. fencersmother

    fencersmother Founding Member

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    Black,

    Are you a rising high school senior?

    If you have never participated in any sports, I'd say NOW is too late if you plan to take the CFA this fall. And frankly, "jogging around the neighborhood" and "finishing swimming classes" really won't cut it.

    How about supplying more info if you want better advice?
     
  3. BlackSnowMarine

    BlackSnowMarine The catch? Catch-22.

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    I was in Track & Field during my Sophomore year, but that's pretty much it. I'm not much for competitive sports, as I prefer individual-based sports -- where I can concentrate on my own progress. And yes, I'm a rising high school Senior.

    The deadline being January 31st, is it possible to take the Fitness Test in December or early January?
     
    Last edited: Aug 17, 2014
  4. raimius

    raimius USAFA Alumnus

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    As far as I know, the deadline is the deadline. That said, boards do meet before the deadline and send out appointments to strong candidates prior to the deadline.

    Would you mind posting your gender and current scores? It would help us to better advise you on what to focus on. As I found out the hard way, being just barely good enough to get in does not mean you are prepared for staying at the academy. You do NOT want to be on athletic probation as soon as you arrive...trust me, I know!
    (Generally, I recommend doing the tested exercises and being able to run at least 3-5 miles at a good pace, as having some cardio endurance makes everything easier!)
     
  5. BlackSnowMarine

    BlackSnowMarine The catch? Catch-22.

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    Definitely! I am a 17 year old male with a 3.8 GPA, consisting of A's and B's. I had one C during Freshman year and one D+ during Junior year, along with a 1500 on the SAT. I am terribly ashamed of the bad scores, and they continue to hinder my self-esteem to the point where I believe my chances for the USAFA are destroyed.

    I am taking the SAT again in October, along with the ACT. My biggest plans are to join the Civil Air Patrol and to excel in community service, hoping that my community service/leadership transcript would "hide" my terrible C and D+.
     
  6. Pima

    Pima Parent

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    Are you saying you have a 1500 out of 2400?

    IOWS you avg 500 on each section.
     
  7. BlackSnowMarine

    BlackSnowMarine The catch? Catch-22.

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    Really? Trying to remember from memory, I got around 530 for the Reading, around 530 for the Math, and around 410 for the Writing.

    I have to admit I didn't study as much as I was supposed to, but it was still highly embarrassing for me. That 1500 on the SAT, and my 'C' and 'D+' grade ruined my image of being a straight A student.
     
  8. Pima

    Pima Parent

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    Have you researched the avg SAT for the SAs?

    If so, this would not be a shocker to you when I say that their mean is close to 1350 superscore out of 1600. Nor would it surprise you when I say the admittance rate is 16%

    Do you know what they call USAFA in the ADAF? The Little Engineering College in the Rockies.
    ~ Have you taken the time to research the mandated classes even if you want to be a History major? Can you say aero-engineering classe for 4 year?

    Not trying to be mean or harsh. You have 0% of a chance if you don't apply. However, a 530 M supersore scares me from the fact that you are going to play catch up academically that 1st year

    If I was to be brutally honest, I would say for AFROTC scholarship the median is 1280 best sitting out of 1600 and a 1060 means take both the SAT and ACT until January.
     
    Last edited: Aug 17, 2014
  9. hornetguy

    hornetguy USAFA Cadet

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    The chances of USAFA taking you with those SAT scores are pretty low unless you're a super recruited athlete or fall under the diversity recruiting program (low income types usually). Given you would certainly not be a recruited athlete, you REALLY need to fix those scores or they alone will sink you.

    Moving on, we really wanted your fitness test score. I'm taking a guess you haven't done a practice test. Do a practice test and get a friend to help proctor. If you can't do the b-ball throw, save it for another day when you can. Have a friend time you on the shuttle run. Do every push-up and sit-up to the standard described. Cheating on it does nothing to help learn how you would do in the real test. Figure out where you stand and come back and let us know and we can give you a much better idea of how you are doing and where you need the most work/how to work out for the test.

    Basely solely on what you have posted, you are not preparing well. Here's my recommendations on improving:

    Situps- Practice getting your form right and then just do them. All the time. Get up and do a max set. Do another a couple hours later. And another a few hours later after that. Do them often and correctly.

    Push-ups - same as sit-ups.

    Pull-ups - since this is a low rep activity, max sets aren't as useful (in my experience). If you can do at least 8, do pyramids. For example, do sets of 1,2,3,4,4,3,2,1. Scale it to the highest pyramid you can do. If you are struggling to do more than 5 pull ups at all, find an assisted pull up bar and build your strength up until you can do around 8 without help. In the absence of an assisted pull up machine, have someone hold your legs and gradually reduce the assist.

    Run: Figure out your max speed. Alternate doing days of speed work and distance work. Distance days, aim for 3 miles at a speed equal to 80% of your max 1.5 run. On speed days, Google fartlek running and practice that method.

    There are threads with advice on the shuttle run and the b-ball throw techniques. Look those up to help.

    That's all I can think of at the moment.
     
  10. Pima

    Pima Parent

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    Let's also remember to even vie for an appointment you need a nom.Are you eligible for a Pres., Vet or ROTC? Or are we talkng MOC and VP only?
     
  11. BlackSnowMarine

    BlackSnowMarine The catch? Catch-22.

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    I have my Nomination process planned out. I will be contacting my state's congressman as soon as I create space in my schedule. But is there more to the process?

    I do not know what MOC or VP (vice president?) stands for, but I don't believe I'm eligible for Pres., Vet, nor ROTC. However, I just contacted the Air Force ROTC, and I am highly interested in their scholarship.
     
  12. Pima

    Pima Parent

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    Not to be mean, but I am thinking you are a troll at this point.

    Huh?

    Huh?

    I mean seriously by this point you should have an ALO and working on your MOC essay, editing and re-editing. Most MOCs close out their applications between Sept 15th and Oct 15th. The idea that you will contact them as soon as YOU create space in your schedule is unfathomable to me.

    The idea you are asking about more to the process after being on this site for 5+ months leaves me with :confused:

    AFROTC is different. It is best sitting, not superscore. 80%+ go to Tech degrees, and the avg Type 7, is 1280+

    If you are not trolling and are an applicant, I highly suggest you find time in your schedule to meet with your ALO, as in yesterday, because anyone that believes their schedule takes priority when it comes to meeting the MOC deadline does not have a true understanding of how the process works when it comes to being appointed to any SA

    Have you even done the PCQ?
     
    Last edited: Aug 18, 2014
  13. raimius

    raimius USAFA Alumnus

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    UHHHH....
    So, you are not in good shape for the PT test, about 100-150 points below average on the most looked at sections of the SAT, plan to join CAP, do some community service, and eventually contact your Congressman when it's convenient to you...that about sum things up?

    Well, at this point, I'd say you should start making back-up plans to better your chances next year.
    http://www.academyadmissions.com/admissions/advice-to-applicants/all-applicants/

    OR....
    https://www.youtube.com/watch?v=AjUmULa0R-8
     
  14. Pima

    Pima Parent

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    Raimius,

    LMAO over your you tube clip. I now have to watch it on hulu because that is a classic.
     
  15. BlackSnowMarine

    BlackSnowMarine The catch? Catch-22.

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    I can assure you that I'm not a troll. But I do apologize that I'm extremely naive and clueless on the entire application progress.

    However, I want to thank all of you for your time. This is a good wake-up call for me, and the information you've shared will go into consideration.



    Sent using the Service Academy Forums® mobile app
     
  16. hannahcanales2

    hannahcanales2 Member

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    Hey I'm also hoping to be accepted the USAFA, I just wanted to wish you good luck, don't let this thread bring your down, just work your butt off and hopefully it'll pay off. Again, best of luck and who knows maybe we both might get an appointment.
     
  17. 6KDogwhistle

    6KDogwhistle Member

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    I don't think the OP is a troll; perhaps a little naïve, as stated.

    To the OP... I'd recommend contacting an ALO ASAP and getting the latest from him/her. I'd give you some technical info but my days of playing ALO are long gone and I don't have the latest info. Just by looking at the info that you've provided, you probably won't cut the mustard. It doesn't mean that you should quit and give up either. You do need to work on your weak areas and get things in high gear. The competition is very stiff, as you already know.

    Welcome to the world of hazing and sarcasm.:smile: If you ever want to fly, that world is much more "in your face" so develop some thick skin!
     
    Last edited: Aug 18, 2014
  18. BlackSnowMarine

    BlackSnowMarine The catch? Catch-22.

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    I actually have contacted my ALO recently. He has shared information regarding the AFROTC scholarship, as well as providing information about a possible nomination. My Congressman's deadline is November 15th, which is odd because most deadlines, as stated somewhere above, are around Sept-Oct.

    My ALO did say he traveled frequently, so arranging a meeting may be tough. I have yet to send him a second e-mail about scheduling a meeting.

    And yeah, I hate to admit it but thinking about USAFA makes me nervous. Afraid, even. It makes me ambitious, yet anxious. I have to deal with my procrastination issues to get through the application process, and sadly it won't be easy.


    Sent using the Service Academy Forums® mobile app
     
    Last edited: Aug 18, 2014
  19. vamom

    vamom Member

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    HornetGuy...good response. Some "reality checking" for the OP and then some sage advice and suggestions. It's nice to see adults on this forum treating people with respect, regardless of the naive nature of the question or the seemingly unpreparedness/lack of research or info on the part of the posters. Some of the responses I've read on this site make me think "wow, would that adult have answered that student in that same way if answering the student in person , in front of their parents?". Being honest does not have to be degrading, rude or sarcastic. So HornetGuy and Pima, thanks for allowing folks to maintain some dignity when you reply on the site. \
     
  20. Pima

    Pima Parent

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    BlackSnow,

    You do realize that just because your Congressman's deadline is Nov. 15th that doesn't mean your Senator's deadline is too.

    Our DS's Congress. Was 9/30 along with one of his Sens. but his other Sen. was 10/15.
     

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