How to Pass a Navy PFA

Physical fitness and the military have always gone hand in hand. The Navy does not require its sailors to take part in daily physical training, but they make up for it by requiring service members to perform the PFA, also known as the PRT. This is a physical fitness test that includes running, situps and pushups, among other things. This article will provide you with the tools you need to pass the PFA.

Things You'll Need

  • Time to exercise
  • A proper diet
  • Determination
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Instructions

  1. Where to Start

    • 1

      Get Your NumbersYour first step of preparation will be determining what time and numbers you will need to meet for your PFA. Find out what time you will need to hit for your 1.5-mile run. In most cases, this time is based on your age and weight. You will also need to decide the approximate amount of situps and pushups you will perform. If you need assistance, there are generally people within your command who can help you with your decision. Also weigh yourself or have someone weigh you in. This will help you find the target weight you need to meet by the time of the PFA.

    • 2

      Start ExercisingExercising isn't a part of everyone's daily routine, so you will want to make it so. Start slowly, devising a simple workout plan that won't tire you out too quickly. You will especially want to run. Running on a track or a treadmill will be fine, although a treadmill will provide you with a timing mechanism so you can be sure to reach your goal time. If you already work out on a daily basis, try timing yourself during your normal run. You may be surprised that you need improvement in some areas.

    • 3

      Watch What You EatExercising will not be enough to make sure you are in shape and meet your target weight. You will also want to restrict your diet. This doesn't mean that you have to go on an all-out diet; just watch what you consume and cut out certain items. Avoid excess items like soda pop, fatty foods and anything that contains sugar. Also try to control your portions when you eat meals. By just taking a few things out of your diet, you will already be on your way to your target weight.

    • 4

      Be PersistentIf you start preparing for the PFA six weeks before the actual run and fitness test, that doesn't mean you can drop off after a week or two. You need to remain active right up to the test. If you stay consistent with your workouts and continue to eat healthily, there won't be any surprises by the time of the run. Don't forget to work your situps and pushups into your daily routine as well, because they are an important part of the test.

    • 5

      During the RunFollowing all of the steps above should help you easily prepare for the PFA, although it won't help you when you are actually performing the test. While you are running, it will be best for you to choose a pace or technique and stick with it. Some people choose a steady pace and keep to it throughout the run, while others sprint or run short distances and then walk or jog for the others. Usually the steady pace is the one that wins in the end.