Kitten, practice by running 3 miles as quickly as you can. The test is for 2 miles, so if you do 3, a 2 mile test will be easier. Then, do push-ups for 4 minutes straight, as quickly as you can. The test is for 2 minutes, again, by doing more for longer, you make the test easier. Finally, do 4 minutes of sit-ups. Once again, the test is for 2 minutes, making it a bit harder on yourself makes things easier on you. Do this every 4 days. Burn yourself out. Now, you can do shoulder shrugs, curls and squats if you want. Don't exceed 100 lbs. They never will ask more than that. If you want, you could practice sleep deprivation. Every so often go 24 hours no sleep. Keep active while you do it. Just don't sit and read or play video games. Walk, work on a car etc... Now, your cardiovascular health is the best thing you can go for. Basic can and push you to your limits. The best thing you can do is make yourself unsmokable.