ACFT Army Combat Fitness Test For Dummies

Cover
Title Page
Copyright
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
        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
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