Читать книгу ACFT For Dummies - Angela Papple Johnston - Страница 3

1  Cover

2  Title Page

3  Copyright

4  Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here

5  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

6  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

7  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

8  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

9  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

10  Appendix: Fill-in-the-Blanks Workout Calendar

11  Index

12  About the Author

13  Connect with Dummies

14  End User License Agreement