Yes, the CFA is designed to really tax the whole body. As for what an ALO can do...that's up to the ALO. I tend to really get involved with my candidates if they're open to it.
I think what I'd do if I were you would be:
1. Review videos of little subtle techniques about the BB throw. I had a girl that threw in the low 20's...she reviewed a bunch of videos, practiced the motion, and when it came time...she hit the average.
2. Think about your sprint...all you must do is touch/cross the line with a toe and finger...you don't have to move "across" the line...are you losing any time there? When you start, are you sideways, straight on, or ? How you start is very important. You want to come out explosively!
3. Mile run...okay, straight up: you need your maximum "gut check" on this. Have someone timing and calling out times, have your music with you if you like that, pick fast-moving beats, and just force yourself...it'll HURT...a LOT...here's where I actually agree with my Marine brethren: PAIN is just WEAKNESS leaving the body!!! Your entire mental being must MUST be: pick it up...pick it up...keep moving...press...PRESS...all the way from start to finish.
If your JROTC instructor (AF, Army, Navy, USMC?) is administering it, remind them...if there are ANY extenuating circumstances (high winds, frigid temps, just rained, very slick track, etc...etc...) they can enter that on the bottom of the webpage that they're uploading the scores. I do it all the time if I think it might have ANY relevance.
You CAN do this!!! MIND OVER MATTER!!
Steve
USAFA ALO
USAFA '83