ACFT For Dummies

Cover
Title Page
Copyright
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
PRT: Love it or Hate it, It’s Here to Stay
Understanding How the ACFT Fits into Your Army Role
Chapter 2: Getting an Overview of the ACFT
Reading Up on the Army’s Resources and Requirements for the ACFT
Breaking Down the Six Events and Their Scoring
Biking, Rowing, or Swimming Your Way through the Alternate Events
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
Making the Grade to Score the ACFT
Chapter 4: Breaking Down ACFT Instructions and Scoring
Following the Rules: The Official ACFT Instructions
Addressing the ACFT’s Scoring Scale
Accounting for the ACFT MOD
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
Finding Functional Fitness Basics
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
Getting Heart Smart for Aerobic Exercise
Fitting FITT Principles into Your Workout
Powering Your Way through Life with Anaerobic Exercise
Chapter 7: Examining P3, PRT, H2F, and the ACFT
Cornering the Army’s Performance Triad
Reading Up on PRT Documentation
Matching PRT Drills and ACFT Events
Maximizing PRT for the 3 Repetition Maximum Deadlift
Stepping up PRT for the Standing Power Throw
Practicing PRT for the Hand Release Push-Up – Arm Extension
Surveying PRT for the Sprint-Drag-Carry
Looking at PRT for the Leg Tuck
Tackling PRT for the Two-Mile Run
Taking a Closer Look at PRT and Its Drills
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
Explosive Power: Training for the Standing Power Throw
Practice Makes Perfect: Doing More Hand Release Arm–Extension Push-Ups
Training for the Sprint-Drag-Carry to Boost Your Battlefield Skills
Grip, Hips, Shoulders, and Elbows: Training for the Leg Tuck
When My Granny Was 91: How to Improve Your Two-Mile Run Time
Chapter 9: Stretching for Recovery and Peak Performance
Bouncing Back Stronger through Recovery
Stretching Out Your Workout Recovery
Attending to Army Stretches
Loosening up Your Legs and Hips
Examining Essential Arm Stretches
Beefing up Your Neck, Shoulder, and Back Stretches
Priming the Pecs: Chest Stretches
Stretching out Your Six-Pack
Doing Dynamic Stretches for Multiple Muscles
Chapter 10: Focusing on the ACFT for Females
Factoring Female Physiology into Common ACFT Challenges
Balancing Pregnancy and Physical Training
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
Avoiding Certain Exercises for Back Issues
Chapter 12: Dealing with Injuries
An Ounce of Prevention: Avoiding Injury with P3
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
Part 3: Structure, Form, and Functional Fitness
Chapter 13: Wising Up to Workout Wisdom
Following Eight Habits of Highly Successful Exercisers
Optimizing Your Breathing for Your Activity
Resting between Workouts
Chapter 14: Understanding Your Body’s Muscular Structure
Putting Your Skeletal Muscles on the Map
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
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
Finding Your VO2 Max
Queuing up the Cardio
Chapter 17: Trying Functional Fitness Concepts for Your Core
Introducing Your Core Muscles
Strengthening Your Core with Beginner Core Exercises
Pulling Your Own Weight During Core Training
Trying Out the Army (Core) Ball — No ASUs Necessary
Perusing Core Exercises for Pregnancy Profiles
Stretching and Toning Your Core with Pilates and Yoga
Chapter 18: Personalizing Your Workout Routine
Building Your Own Workout Routine
Sneaking in Daytime Workouts You Can Do Anywhere
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
Eating Pre- and Post-Workout
Making ACFT-Smart Dietary Changes
Chapter 21: Identifying the Building Blocks of Nutrition
Choosing the Right Food Groups
Taking Vitamins for a Spin
Minerals: Mining for Your Body’s Essentials
Chewing on Carbs
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
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
Getting the Skinny on Cholesterol and Unhealthy Fats
Taking a Drive through Fast Food
Considering Coffee, Energy Drinks, and Alcohol
Cracking Down on Supplements
Chapter 24: Eating Right
Dishing up Basic Dietary Guidelines for Soldiers
Helping Yourself to Healthy Eating Patterns
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
About the Author
Connect with Dummies
End User License Agreement
List of Tables
Chapter 1
TABLE 1-1 Heart Rate Zones
Chapter 2
TABLE 2-1 Minimum ACFT Physical Demand Requirements
Chapter 4
TABLE 4-1 Enlisted Physical Demand Categories
TABLE 4-2 Officer Physical Demand Categories
TABLE 4-3 ACFT Scoring Scale
Chapter 5
TABLE 5-1 ACFT Events in 4Q Quadrants
TABLE 5-2 Core Muscles in Action
TABLE 5-3 Leg Muscles in Action
TABLE 5-4 Back Muscles and Movement
TABLE 5-5 Arm and Shoulder Muscles
Chapter 6
TABLE 6-1 Average Target and Maximum Heart Rate Zones
TABLE 6-2 The Borg RPE Scale
TABLE 6-3 The Modified Borg RPE Scale
Chapter 7
TABLE 7-1 Top PRT Exercises for the ACFT
TABLE 7-2 Top PRT Drills and Equipment for the ACFT
TABLE 7-3 Preparation Drill
TABLE 7-4 Focus Areas for the Preparation Drill
TABLE 7-5 The Army’s Condensed 14-Day PRT Schedule
Chapter 8
TABLE 8-1 Rep Ranges and Goals
Chapter 10
TABLE 10-1 General Physiological Differences between Biological Sexes
TABLE 10-2 Menstrual Phases
Chapter 12
TABLE 12-1 Musculoskeletal Injuries Common among Troops
Chapter 15
TABLE 15-1 Push-ups for Males
TABLE 15-2 Push-ups for Females
TABLE 15-3 Crunches for Males
TABLE 15-4 Crunches for Females
TABLE 15-5 Squats for Males
TABLE 15-6 Squats for Females
Chapter 16
TABLE 16-1 Astrand Treadmill Test Stages
TABLE 16-2 VO2 Max Cardiorespiratory Fitness Levels (Males)
TABLE 16-3 VO2 Max Cardiorespiratory Fitness Levels (Females)
TABLE 16-4 Average Target and Maximum Heart Rate Zones
Chapter 18
TABLE 18-1 Goals, Rep Ranges, and 1RM Percentages
TABLE 18-2 Sample One-Week Workout Calendar
TABLE 18-3 Sample Workout Log
Chapter 19
TABLE 19-1 Weight Requirements for Male Height
TABLE 19-2 Weight Requirements for Female Height
TABLE 19-3 Allowable Body Fat for Male and Female Soldiers
TABLE 19-4 Adult BMI Ranges
TABLE 19-5 Army’s Max BMI
Chapter 21
TABLE 21-1 Vitamins and What They Do for Your Body
TABLE 21-2 DRIs and ULs for Vitamins
TABLE 21-3 Minerals and What They Do for Your Body
Chapter 23
TABLE 23-1 MET Values for Common Exercises
TABLE 23-2 Calories and Fat Content of Popular Fast Foods
List of Illustrations
Chapter 2
FIGURE 2-1: Muscles used in the 3 Repetition Maximum Deadlift.
FIGURE 2-2: Muscles used in the Standing Power Throw.
FIGURE 2-3: The Standing Power Throw.
FIGURE 2-4: Muscles used in the Hand Release Push-Up – Arm Extension.
FIGURE 2-5: The Hand Release Push-Up – Arm Extension.
FIGURE 2-6: Muscles used in the Sprint-Drag-Carry.
FIGURE 2-7: Sled drag.
FIGURE 2-8: Muscles used in the Leg Tuck.
FIGURE 2-9: The Leg Tuck.
FIGURE 2-10: Muscles used in the Two-Mile Run.
Chapter 3
FIGURE 3-1: The ACFT work-rest cycle.
FIGURE 3-2: Climbing pods for the ACFT.
FIGURE 3-3: Required ACFT field.
FIGURE 3-4: Sample DD 2977 for an ACFT.
Chapter 4
FIGURE 4-1: Proper form for the MDL.
FIGURE 4-2: Proper form for the HRP.
FIGURE 4-3: Proper form for the Sled Drag.
FIGURE 4-4: Latissimus dorsi and deltoids.
FIGURE 4-5: The up position of the LTK.
FIGURE 4-6: The Army Combat Fitness Test scorecard.
Chapter 5
FIGURE 5-1: The 4Q model.
FIGURE 5-2: Muscles of the front of the body.
FIGURE 5-3: Muscles of the back of the body.
Chapter 7
FIGURE 7-1: The sumo squat.
FIGURE 7-2: The alternate staggered squat jump, step by step.
FIGURE 7-3: The forward lunge with weights.
FIGURE 7-4: The power jump.
FIGURE 7-5: The overhead push-press.
FIGURE 7-6: The tuck jump.
FIGURE 7-7: The supine chest press.
FIGURE 7-8: The 8-count T push-up.
FIGURE 7-9: The incline bench.
FIGURE 7-10: The straight-leg deadlift.
FIGURE 7-11: The bent over row.
FIGURE 7-12: The bent-leg raise.
FIGURE 7-13: The leg tuck and twist.
FIGURE 7-14: The alternating grip pull-up.
FIGURE 7-15: Side bridge, back bridge, and quadraplex.
FIGURE 7-16: The Army’s Strength Training Circuit.
Chapter 8
FIGURE 8-1: Spinal positions.
FIGURE 8-2: The weighted sumo squat.
FIGURE 8-3: The bodyweight-only staggered squat.
FIGURE 8-4: The bodyweight-only lunge.
FIGURE 8-5: The deadlift.
FIGURE 8-6: Bent over row.
FIGURE 8-7: Power jump.
FIGURE 8-8: Overhead push press.
FIGURE 8-9: Tuck jump.
FIGURE 8-10: Romanian deadlift.
FIGURE 8-11: Kettlebell swing.
FIGURE 8-12: Medicine ball power jump.
FIGURE 8-13: Standing front shoulder raise with bands.
FIGURE 8-14: Supine chest press.
FIGURE 8-15: Incline bench press.
FIGURE 8-16: Chest fly.
FIGURE 8-17: Renegade row push-ups.
FIGURE 8-18: Medicine ball push-ups.
FIGURE 8-19: Straight-leg deadlifts.
FIGURE 8-20: Zercher carry.
FIGURE 8-21: Plank.
FIGURE 8-22: Glute-hamstring raise.
FIGURE 8-23: Bent-leg raise.
FIGURE 8-24: Leg tuck and twist.
FIGURE 8-25: Mixed-grip pull-up.
FIGURE 8-26: Foot position for the rope climb.
FIGURE 8-27: Starting position of an isometric hang with underhand or overhand ...
FIGURE 8-28: Side pillar hold.
FIGURE 8-29: Contralateral dead bug.
FIGURE 8-30: Is, Ys, and Ts.
FIGURE 8-31: Kettlebell pull-through.
FIGURE 8-32: Internal shoulder rotation.
FIGURE 8-33: External shoulder rotation.
FIGURE 8-34: Elevated shoulder rotation.
FIGURE 8-35: Walking lunge.
FIGURE 8-36: Barbell squats.
FIGURE 8-37: Calf raise.
FIGURE 8-38: Glute bridge.
Chapter 9
FIGURE 9-1: The overhead arm pull.
FIGURE 9-2: The rear lunge.
FIGURE 9-3: The extend and flex.
FIGURE 9-4: The thigh stretch.
FIGURE 9-5: The single-leg over.
FIGURE 9-6: Standing hamstring stretch.
FIGURE 9-7: Piriformis stretch.
FIGURE 9-8: Frog stretch.
FIGURE 9-9: Butterfly stretch.
FIGURE 9-10: Lunging hip flexor stretch.
FIGURE 9-11: Lying quad stretch.
FIGURE 9-12: Calf stretch.
FIGURE 9-13: Triceps stretch.
FIGURE 9-14: Bicep stretch.
FIGURE 9-15: Seated bicep stretch.
FIGURE 9-16: Wrist extension and flexion.
FIGURE 9-17: Forearm flexor stretch.
FIGURE 9-18: Seated shoulder squeeze.
FIGURE 9-19: Upper back stretch.
FIGURE 9-20: Knee to chest stretch.
FIGURE 9-21: Seated back rotation.
FIGURE 9-22: Side-lying thoracic rotation.
FIGURE 9-23: Upper trap stretch.
FIGURE 9-24: Cross-body shoulder stretch.
FIGURE 9-25: Lying chest stretch.
FIGURE 9-26: Elbow-to-elbow grip.
FIGURE 9-27: Bent-arm wall stretch.
FIGURE 9-28: Sphinx stretch.
FIGURE 9-29: Child’s pose against a wall.
FIGURE 9-30: Lunge with spinal twist.
FIGURE 9-31: 90/90s.
FIGURE 9-32: Side bend stretch standing and sitting.
FIGURE 9-33: Extended child’s pose with sphinx stretch.
FIGURE 9-34: Standing figure 4.
FIGURE 9-35: Quadruped rotation.
FIGURE 9-36: Dynamic shoulder stretch from child’s pose.
FIGURE 9-37: Cat/cow.
Chapter 10
FIGURE 10-1: The female athlete triad.
FIGURE 10-2: Diastasis recti.
Chapter 11
FIGURE 11-1: Straight leg raises.
FIGURE 11-2: Hamstring curls with a dumbbell.
FIGURE 11-3: Wall squats.
FIGURE 11-4: Step-ups.
FIGURE 11-5: Side leg raises.
FIGURE 11-6: Sections of the spine.
Chapter 15
FIGURE 15-1: Dumbbells and a barbell.
Chapter 16
FIGURE 16-1: The heart.
Chapter 17
FIGURE 17-1: Muscles of the front core.
FIGURE 17-2: Muscles of the back core.
FIGURE 17-3: Hip lifts.
FIGURE 17-4: Crunches.
FIGURE 17-5: Bicycle kicks.
FIGURE 17-6: The Superman.
FIGURE 17-7: V-ups.
FIGURE 17-8: Scissor kicks.
FIGURE 17-9: Side plank.
FIGURE 17-10: Ab rolls.
FIGURE 17-11: Stability ball knee raises.
FIGURE 17-12: Stability ball hip thrusts.
FIGURE 17-13: Modified side plank.
FIGURE 17-14: Side lunge.
FIGURE 17-15: Pregnancy core stretch.
Chapter 18
FIGURE 18-1: Chair dips.
FIGURE 18-2: Calf raises.
FIGURE 18-3: Single-leg squats.
FIGURE 18-4: Seated hip thrusts.
Chapter 19
FIGURE 19-1: DA Form 5500, Body Fat Content Worksheet (Male).
Chapter 20
FIGURE 20-1: Hunger-controlling hormones.
Chapter 23
FIGURE 23-1: The digestive system.
FIGURE 23-2: Nutrition label from a popular candy.
FIGURE 23-3: Calories in common alcoholic drinks.
Chapter 24
FIGURE 24-1: Portion control in practice.