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After a year and a half...
1) If you haven't chased down the answers to your original questions, you likely never will.
2) If you're "still lacking some physical fitness", you're likely not SF material.
People who achieve this kind of goal are relentless in that pursuit. All the preparatory information you might need is widely available in the public domain (books, guides, videos, official school standards, memoirs, interviews, discussion forums, etc.). And every bit of that insider knowledge is worthless unless you are actually putting it into daily practice.
By now, you should be a PT monster and an effortless endurance athlete (with a good college GPA.) Able to knock out the officially published minimal physical standards on your worst day (drunk, hungover, sick, pregnant, meningitis, whatever...). Minimum standards shouldn't even be in your vocabulary. You should already be far past minimums.
Many of us went into the SF recruiting pipeline with 99% less advice and guidance than you'll find searching just this board. Never mind today's readily available physical prep guides for SF Selection. Like lab rats placed in a maze, we were expected to figure out our own path in an unclear endeavor... and gut our way through. And to arrive self-prepped for meeting all challenges on Day 1.
Your very next post should be a brutally honest & detailed breakdown of what your current PT program looks like. What you actually accomplish on a daily/weekly basis. Somebody might give you some pointers or suggestions for improvement weighed against that data. Absent that, you're just wasting your time and ours.
Attempting SF Selection & the SFQC is about walking the walk, not talking the talk. Yoda's admonishment applies here: "Do or Do Not. There is no Try."
Or, as my brother QP Pete already asked: "You going to shit and get of the pot or just sit there?"
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