ACFT Army Combat Fitness Test For Dummies : Book + Online Videos

The best standalone resource for the Army Combat Fitness Test As the Army prepares to shift to the new Army Combat Fitness Test (ACFT) from the Army Physical Fitness Test, hundreds of thousands of new and current servicemembers will have to pass a more rigorous and demanding set of physical events to prove they have what it takes to meet the physical demands of an army job. Utilizing the accessible and simple approach that has made the For Dummies series famous the world over, ACFT For Dummies is packed with everything you need to train for and ultimately crush the ACFT. Topics include: [list] [\*]An overview of the test, including how it fits into your army role [\*]How the test is administered (location, equipment, etc.) [\*]Instructions on how to perform each of the six events [\*]How the ACFT is scored [\*]Training for the ACFT on your own time [\*]The importance of recovery, including essential stretches [\*]How to build your own workout routine [\*]Videos for each of the six events with tips for how to train for them [/list] The ACFT For Dummies prepares readers to tackle the new, tougher Army fitness test with practical examples and concrete strategies that will push each servicemember to new heights. Title Page Copyright Page Table of Contents Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here Part 1 Getting to Know the ACFT Chapter 1 Army Physical Fitness: The Cornerstone of Combat Readiness Saying Goodbye to the Old APFT Sculpting a Fit and Lethal Force Picking Up Performance Basics Range of motion and flexibility Balance Agility Explosive power Muscular strength and endurance Aerobic exercise for cardiovascular endurance Anaerobic exercise for short-term muscle strength PRT: Love it or Hate it, It’s Here to Stay Understanding How the ACFT Fits into Your Army Role Making the grade Training on your own time — and helping your team The Army Performance Triad Chapter 2 Getting an Overview of the ACFT Reading Up on the Army’s Resources and Requirements for the ACFT Checking out Army regs and training resources Surveying site and equipment requirements Getting used to gender- and age-neutral scoring requirements Diagnostic ACFTs versus record ACFTs: Pinning down test frequency Breaking Down the Six Events and Their Scoring The Preparation Drill 3 Repetition Maximum Deadlift Standing Power Throw Hand Release Push-Up – Arm Extension Sprint-Drag-Carry Leg Tuck Two-Mile Run The Recovery Drill Biking, Rowing, or Swimming Your Way through the Alternate Events Bike Row Swim Chapter 3 Understanding How the Army Administers the ACFT Counting Down the Minutes Doing Your Homework before the Test Having the Right Tools for the Job: Required Equipment Looking at Helpful Test-Day Details Equipment on the lanes Soldier testing order Card-carrying ACFT-takers: Scorecards Stylin’ and profilin’: What you can’t use during the ACFT Making the Grade to Score the ACFT Level I ACFT graders Level II ACFT graders Level III ACFT grader-instructors Chapter 4 Breaking Down ACFT Instructions and Scoring Following the Rules: The Official ACFT Instructions Lifting with your legs: 3 Repetition Maximum Deadlift instructions Trying MDL tips and techniques Watching for trouble spots on the MDL Exercising explosive power: Standing Power Throw instructions Surveying SPT tips and techniques Watching for trouble spots on the SPT Letting it go: Hand Release Push-up – Arm Extension instructions Harping on HRP tips and techniques Watching for trouble spots on the HRP Showing your combat moves: Sprint- Drag-Carry instructions Sorting out SDC tips and techniques Watching for trouble spots on the SDC Considering core strength: Leg Tuck instructions Looking for LTK tips and techniques Watching for trouble spots on the LTK Welcoming an old friend: Two-Mile Run instructions Marking 2MR tips and techniques Watching for trouble spots on the 2MR Addressing the ACFT’s Scoring Scale Perusing Physical Demand Categories Weighing your score on the scale Tallying up your score on the new ACFT scorecard Accounting for the ACFT MOD Sailing through the 5,000-Meter Row Braking for the 15,000-Meter Bike Soaking up the 1,000-Meter Swim Taking Another Shot: Army Policy on ACFT Failures Part 2 Training for the ACFT on Your Own Time Chapter 5 Putting the (Mandatory) “Fun” in Functional Fitness Mastering the Science of Movement Training Distinguishing muscle training from movement training Playing with planar movement Sectioning off the 4Q model Finding Functional Fitness Basics Core strength Leg strength Back strength Chest strength Bicep, tricep, forearm, and shoulder strength Chapter 6 Stacking Up the Army’s Physical Fitness Components Tracing the Origins of PRT and the ACFT Counting on the Army’s Ten Fitness Components Muscular strength Muscular endurance Power Speed Agility Aerobic endurance Balance Flexibility Coordination Reaction time Getting Heart Smart for Aerobic Exercise Calculating your resting heart rate Finding your target heart rate for aerobic exercise Fitting FITT Principles into Your Workout Frequency Intensity Type Time Powering Your Way through Life with Anaerobic Exercise Chapter 7 Examining P3, PRT, H2F, and the ACFT Cornering the Army’s Performance Triad Sleep Activity Nutrition Reading Up on PRT Documentation Matching PRT Drills and ACFT Events Maximizing PRT for the 3 Repetition Maximum Deadlift The sumo squat Alternate staggered squat jump Forward lunge Stepping up PRT for the Standing Power Throw Power jump Overhead push-press Tuck jump Practicing PRT for the Hand Release Push-Up – Arm Extension Supine chest press 8-count T push-up Incline bench Surveying PRT for the Sprint-Drag-Carry Straight-leg deadlift Bent over row 300-meter shuttle run Looking at PRT for the Leg Tuck Bent-leg raise Leg tuck and twist Alternating grip pull-up Tackling PRT for the Two-Mile Run Sprint intervals (30:60s and 60:120s) Release run Hill repeats Taking a Closer Look at PRT and Its Drills Preparation Drill 4 for the Core Conditioning Drills 1, 2, and 3 Climbing Drills 1 and 2 The Guerilla Drill The Hip Stability Drill The Push-Up and Sit-Up Drill The Shoulder Stability Drill Running, Endurance and Mobility Activities: Military Movement Drills 1 and 2 The Strength Training Circuit Recovery Drill Using PRT to Train for the ACFT Chapter 8 Training to Standard on the ACFT Getting the Basics Down Before You Exercise Back and Legs: Maxing the 3 Repetition Maximum Deadlift Score Sumo squats Staggered squats Lunges Conventional deadlifts Bent over rows Grip work Explosive Power: Training for the Standing Power Throw Power jumps Overhead push presses Tuck jumps Romanian deadlifts Kettlebell swings Medicine ball power jumps Standing front shoulder raises with bands Practice Makes Perfect: Doing More Hand Release Arm–Extension Push-Ups Supine chest presses Incline bench presses Chest flys Renegade row push-ups Medicine Ball push-ups Training for the Sprint-Drag-Carry to Boost Your Battlefield Skills Shuttle runs Straight-leg deadlifts Zercher carries Planks Glute-hamstring raises Grip, Hips, Shoulders, and Elbows: Training for the Leg Tuck Bent-leg raises The leg tuck and twist Mixed-grip pull-ups Rope climbs Isometric hangs Side pillar holds The contralateral dead bug Is, Ys, and Ts Kettlebell pull-throughs Internal, external, and elevated shoulder rotations When My Granny Was 91: How to Improve Your Two-Mile Run Time Sprint interval training Hill repeats Walking lunge Barbell squats Calf raises Glute bridges Chapter 9 Stretching for Recovery and Peak Performance Bouncing Back Stronger through Recovery Getting back on your feet after training with active recovery Discovering delayed-onset muscle soreness Building in recovery days and taking care of injuries Avoiding overtraining syndrome Stretching Out Your Workout Recovery Attending to Army Stretches Overhead arm pull Rear lunge Extend and flex Thigh stretch Single-leg over Loosening up Your Legs and Hips Standing hamstring stretch Piriformis stretch Frog stretch Butterfly stretch Lunging hip flexor stretch Lying quad stretch Calf stretch Examining Essential Arm Stretches Triceps stretch Standing bicep stretch Seated bicep stretch Wrist extension and flexion Forearm flexor stretch Beefing up Your Neck, Shoulder, and Back Stretches Seated shoulder squeeze Upper back stretch Knee to chest stretch Seated back rotation Side-lying thoracic rotation Upper trap stretch Cross-body shoulder stretch Priming the Pecs: Chest Stretches Lying chest stretch Elbow-to-elbow grip Bent-arm wall stretch Stretching out Your Six-Pack Sphinx Child’s pose against a wall Doing Dynamic Stretches for Multiple Muscles Lunge with spinal twist 90/90s Side bends Extended child’s pose with sphinx stretch Standing figure 4 Quadruped rotation Dynamic shoulder stretch from child’s pose Cat/cow Chapter 10 Focusing on the ACFT for Females Factoring Female Physiology into Common ACFT Challenges Cycling your way through workouts Introducing the female athlete triad Balancing Pregnancy and Physical Training Profiling pregnant soldiers Perusing the P3T program Your (Kid’s) Mom Wears Combat Boots: Working Out Postpartum Chapter 11 Surveying ACFT Training for Seasoned Soldiers Safety First: Taking Workout Precautions Kicking around Exercises for Knee Issues Straight leg raises Hamstring curls with dumbbells Wall squats Step-ups Side leg raises Avoiding Certain Exercises for Back Issues Chapter 12 Dealing with Injuries An Ounce of Prevention: Avoiding Injury with P3 Sleep and injury prevention Actively preventing injury Fueling up for injury prevention Covering Common Injuries across the Army Rub Some Dirt on It? Knowing When to Go to Sick Call When RICE Isn’t a Carb: Treating Injuries at Home Rest as a home remedy Putting an injury on ice Keeping your injury under (compression) wraps Elevating an injured extremity Part 3 Structure, Form, and Functional Fitness Chapter 13 Wising Up to Workout Wisdom Following Eight Habits of Highly Successful Exercisers Make health a lifestyle Have fun with it Look at what you’re doing as training, not exercising Get back on track as soon as you can Ask for help when you need it Keep it simple Don’t use weight loss as an indicator of your workout’s effectiveness Mix endurance and strength training Optimizing Your Breathing for Your Activity Breathing while running Breathing during strength training Breathing to relax Resting between Workouts Chapter 14 Understanding Your Body’s Muscular Structure Putting Your Skeletal Muscles on the Map Getting to know your skeletal muscles Adding up antagonistic pairs Zeroing in on the Cardiovascular System Chapter 15 Strength Training to Get Army Strong Bulking up Your Weight-Training Vocab Following Safety Principles Testing Your Strength Checking out upper-body strength with push-ups Crunching the numbers on abdominal strength Muscling your way through a leg strength test Switching It up with Periodization Appreciating the Real Worth of Free Weights and Weight Machines Looking at Group Strength Training Chapter 16 Pumping Some Heart-Smart Aerobic Exercise Understanding the Cardiovascular System’s Role in Exercise Starting with resting heart rate Linking heart efficiency and exercise Identifying why the Army measures cardiorespiratory fitness Finding Your VO2 Max Astrand Treadmill Test 2.4-km Cooper Run Test Multistage Beep Test Queuing up the Cardio Hitting your target and max heart rates Going beyond minimum cardio recommendations Chapter 17 Trying Functional Fitness Concepts for Your Core Introducing Your Core Muscles Strengthening Your Core with Beginner Core Exercises Hip lifts Crunches Bicycle kicks The Superman Pulling Your Own Weight During Core Training V-ups Scissor kicks Side planks Trying Out the Army (Core) Ball — No ASUs Necessary Ab rolls Stability ball knee raises Stability ball hip thrusts Perusing Core Exercises for Pregnancy Profiles Cat/cow Modified side plank Side lunges Pregnancy core stretch Stretching and Toning Your Core with Pilates and Yoga Pilates Yoga Chapter 18 Personalizing Your Workout Routine Building Your Own Workout Routine Identifying your personal goals and resources Weight a minute: Figuring out your reps and intensity Supersetting Making time to stretch Marking training days on your calendar Scheduling recovery days into your routine Charting your progress Sneaking in Daytime Workouts You Can Do Anywhere Chair dips Calf raises Single-leg squats Bicep presses Seated hip thrusts Part 4 Nutrition and the “Whole Soldier” Concept Chapter 19 Surveying Army Standards for Height and Weight Taking Stock of Army Height and Weight Requirements Going into the Army Body Composition Program Distinguishing BMI from Body Fat Measurements Chapter 20 Becoming a Lean, Green, Fighting Machine: Principles of Nutrition Dishing on Hunger and Appetite Distinguishing hunger from appetite Hobnobbing with hunger hormones Eating Pre- and Post-Workout Fueling up before working out Getting the right foods after your workout Making ACFT-Smart Dietary Changes Promoting fitness by avoiding diets Incorporating healthier eating habits (without dieting) Chapter 21 Identifying the Building Blocks of Nutrition Choosing the Right Food Groups Setting the table with MyPlate Keeping less healthy options in check Taking Vitamins for a Spin Getting vitamins the old-fashioned way Gauging DRIs and ULs for vitamins Considering special conditions for vitamins Minerals: Mining for Your Body’s Essentials Eating your major minerals Moderating minerals: DRIs and ULs Recognizing who needs more minerals Chewing on Carbs Breaking down simple and complex carbs and dietary fiber Putting your carbs to work for you Addressing Amino Acids and Antioxidants Chapter 22 Drink Water: It’s More Than a Basic Training Chant Understanding How Your Body Uses Water Water Is a Necessity, Not a Crutch: Avoiding Dehydration Recognizing the warning signs of dehydration Looking at the effects of dehydration Eyeing Electrolytes Chapter 23 Making Sure Everything You Take In Counts Understanding Metabolic Equivalents Examining How Dietary Changes Can and Can’t Help You Drop Weight Safely slashing calories to lose weight Ignoring the crowd following popular diets Getting the Skinny on Cholesterol and Unhealthy Fats Cholesterol Are you a good fat or a bad fat? Taking a Drive through Fast Food Nutritional composition of fast foods Eating smart while dining out Considering Coffee, Energy Drinks, and Alcohol The best part of waking up (and the rest of the day): Savoring coffee’s benefits Loading up on caffeine through energy drinks Thinking before you drink: Alcohol’s effects on your system Cracking Down on Supplements Protein pow(d)er: Scrutinizing protein supplements Shunning pre-workout supplements Chapter 24 Eating Right Dishing up Basic Dietary Guidelines for Soldiers Helping Yourself to Healthy Eating Patterns Putting the brakes on sodium, saturated and trans fats, and added sugars Playing with portion control Treat yo’ self: Giving yourself a pass to indulge sometimes Part 5 The Part of Tens Chapter 25 Ten Surefire Ways to Fail the ACFT Choosing Not to Work Out Failing to Know How to Do Each Event Falling off the Fitness Wagon before the Test Practicing for the Wrong Events Drinking Alcohol the Night before the Test Forgetting to Hydrate Forgetting to Fuel Up Missing the Mark on Height and Weight Taking Pre-Workout or Other Potentially Unsafe Supplements Before the Test Committing Safety Violations or Faults Chapter 26 Ten Tips for Maxing Out Your Score on the ACFT Putting in Extra Effort and Committing to Getting a 600 Training As You Test Doing Cardio and Strength Training Leading Up to the Test Getting Hard-Core with Your Core Practicing at Least One Event Every Day Tracking Your Progress Using High-Quality Fuel Hydrating before and during the ACFT Getting Enough Sleep before the Test Using All the Info You Have to Your Advantage Chapter 27 Ten Ways to Change up Your Exercise Routine Using (Or Ditching) the Buddy System Mixing up Your Personal Speed Getting Creative with Exercises Playing Mood Music Going Backward Once in a While Switching Locations Dialing up the Intensity Trying Group Fitness Downloading an App Playing Games Chapter 28 Ten Ways to Cut Calories without Starving Don’t Drink Your Calories Fill Your Water Reserves Before You Eat Switch to Lowfat Versions of Your Favorite Foods Don’t Buy Junk Food Cook at Home Lighten up on the Condiments Set the Table with Smaller Plates Try Low-Cal Appetizers at Home Never Eat out of the Container Don’t Force Yourself to Clean Your Plate Appendix Fill-in-the-Blanks Workout Calendar Index EULA

The best standalone resource for the Army Combat Fitness Test

As the Army prepares to shift to the new Army Combat Fitness Test (ACFT) from the Army Physical Fitness Test, hundreds of thousands of new and current servicemembers will have to pass a more rigorous and demanding set of physical events to prove they have what it takes to meet the physical demands of an army job.

Utilizing the accessible and simple approach that has made the For Dummies series famous the world over, ACFT For Dummies is packed with everything you need to train for and ultimately crush the ACFT. Topics include:

• An overview of the test, including how it fits into your army role
• How the test is administered (location, equipment, etc.)
• Instructions on how to perform each of the six events
• How the ACFT is scored
• Training for the ACFT on your own time
• The importance of recovery, including essential stretches
• How to build your own workout routine
• Videos for each of the six events with tips for how to train for them

The ACFT For Dummies prepares readers to tackle the new, tougher Army fitness test with practical examples and concrete strategies that will push each servicemember to new heights.

“The best standalone resource for the Army Combat Fitness Test. As the Army prepares to shift to the new Army Combat Fitness Test (ACFT) from the Army Physical Fitness Test, hundreds of thousands of new and current servicemembers will have to pass a more rigorous and demanding set of physical events to prove they have what it takes to meet the physical demands of an army job. Utilizing the accessible and simple approach that has made the For Dummies series famous the world over, ACFT For Dummies is packed with everything you need to train for and ultimately crush the ACFT. Topics include: An overview of the test, including how it fits into your army role; How the test is administered (location, equipment, etc.); Instructions on how to perform each of the six events; How the ACFT is scored; Training for the ACFT on your own time; The importance of recovery, including essential stretches; How to build your own workout routine; and videos for each of the six events with tips for how to train for them. The ACFT For Dummies prepares readers to tackle the new, tougher Army fitness test with practical examples and concrete strategies that will push each servicemember to new heights.”-- Publisher’s description