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Angela Papple Johnston. ACFT For Dummies
ACFT For Dummies® To view this book's Cheat Sheet, simply go to www.dummies.com and search for “ACFT For Dummies Cheat Sheet” in the Search box. Table of Contents
List of Tables
List of Illustrations
Guide
Pages
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Getting to Know the ACFT
Army Physical Fitness: The Cornerstone of Combat Readiness
Saying Goodbye to the Old APFT
Sculpting a Fit and Lethal Force
HOW MUCH HOMEWORK DID THE ARMY DO?
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
ARMY WELLNESS CENTERS: FREE (AND SMART) TO USE
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
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
WHAT ABOUT THE OPAT?
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
PREGNANCY VERSUS THE LEG TUCK
Two-Mile Run
The Recovery Drill
Biking, Rowing, or Swimming Your Way through the Alternate Events
Bike
Row
Swim
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
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
Training for the ACFT on Your Own Time
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
Unloaded training
LOADED MULTI-PLANAR (3D) TRAINING FOR THE ACFT
Loaded training
ACFT events in the 4Q model
Finding Functional Fitness Basics
Core strength
Leg strength
Back strength
Chest strength
Bicep, tricep, forearm, and shoulder strength
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
WHAT IS RUNNER’S HIGH, AND SHOULD YOU AIM FOR IT?
Fitting FITT Principles into Your Workout
Frequency
Intensity
Type
Time
Powering Your Way through Life with Anaerobic Exercise
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
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
HANG CLEANS AND POWER CLEANS
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
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
DOMS VERSUS INJURY
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
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
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
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
ABOUT THAT PROFILE
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
Structure, Form, and Functional Fitness
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
WHAT ABOUT POPULAR WORKOUT PROGRAMS?
Mix endurance and strength training
Optimizing Your Breathing for Your Activity
Breathing while running
Breathing during strength training
Breathing to relax
Resting between Workouts
Understanding Your Body’s Muscular Structure
Putting Your Skeletal Muscles on the Map
Getting to know your skeletal muscles
Adding up antagonistic pairs
Antagonistic pairs of skeletal muscles in the upper body
Antagonistic pairs of skeletal muscles in the lower body
Zeroing in on the Cardiovascular System
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
OVERTRAINING: IT’S JUST AS BAD AS POOR FORM
Appreciating the Real Worth of Free Weights and Weight Machines
Looking at Group Strength Training
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
USING THE ARMY WELLNESS CENTER FOR FITNESS TESTING
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
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
Personalizing Your Workout Routine
Building Your Own Workout Routine
Identifying your personal goals and resources
Weight a minute: Figuring out your reps and intensity
Finding your 1RM
Breaking down reps and weight levels for various goals
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
ADDING MORE STEPS TO YOUR DAY
Nutrition and the “Whole Soldier” Concept
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
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
Carbohydrates
Protein
WHAT ABOUT SUPERFOODS?
Fat
Getting the right foods after your workout
Making ACFT-Smart Dietary Changes
Promoting fitness by avoiding diets
Incorporating healthier eating habits (without dieting)
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
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
WHY IS THIRST SO LATE TO THE GAME?
Looking at the effects of dehydration
Eyeing Electrolytes
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
Eating Right
Dishing up Basic Dietary Guidelines for Soldiers
Helping Yourself to Healthy Eating Patterns
BARRIERS TO GOOD NUTRITION FOR TROOPS
Putting the brakes on sodium, saturated and trans fats, and added sugars
Sodium
Saturated and trans fats
Added sugar
Playing with portion control
Treat yo’ self: Giving yourself a pass to indulge sometimes
The Part of Tens
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
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
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
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
Fill-in-the-Blanks Workout Calendar
Index. A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
Q
R
S
T
U
V
W
Y
Z
About the Author
Dedication
Author’s Acknowledgments
WILEY END USER LICENSE AGREEMENT
