The Functional Fitness Assessment Test (FFAT) measures the applicant’s level of fitness and physical preparedness for the Academy. This test is a high intensity fitness evaluation. It is designed to test your aerobic and anaerobic fitness. For this reason, there are no rest breaks between the exercises.
You will be evaluated based on a standardized set of criteria. The standards are as follows:
How do I prepare for the FFAT?
How to prepare for the Functional Fitness Assessment Test:
PREPARING FOR THE PUSH-UPS TEST - To increase muscular endurance, do as many standard push-ups as possible in one minute. At least three times per week, perform three sets of the total number of repetitions you did in one minute.
PREPARING FOR THE SIT-UP TEST - To increase your muscular endurance, do as many bent leg sit-ups (hands cupped behind the ears with someone holding your feet) as possible in one minute. At least three times per week, perform three sets of the total number of repetitions you did in one minute.
PREPARING FOR THE FLEXIBILITY TEST - Performing the following exercises daily will increase flexibility. a. Sit and Reach - Do five repetitions of the exercise. Sit on the ground with your legs straight. Slowly bend forward at the waist and extend your fingertips toward your toes while keeping your legs straight and hold for ten seconds. b. Towel Stretch - Sit on the ground with your legs straight. Wrap a towel around the bottom of your feet holding the ends of the towel extending your torso toward your toes and hold for ten seconds.
PREPARING FOR THE 1.5 MILE RUN (Cardiovascular Capacity) TEST - Below is a gradual schedule that would enable you to perform a maximum effort for the 1.5 mile run. If you can complete the distance in less time, you are encouraged to do so.
In addition, the below listed exercises are being provided to assist the applicant with the push-up and sit-up phase of the Functional Fitness Assessment Test. The applicant should consult with their personal physician prior to commencing any physical exercise routine.
There are no repercussions to missing an FFAT, however, the sooner the FFAT is passed the sooner you can continue in the process.
In order to reschedule your FFAT complete a formal request either via use of this website or via fax to 410-653-4498.
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