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Angela Papple Johnston
ACFT For Dummies
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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
Страница 8
Страница 9
Страница 10
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
Страница 29
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
Страница 51
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
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