Читать книгу ACFT For Dummies - Angela Papple Johnston - Страница 4

1 Chapter 1TABLE 1-1 Heart Rate Zones

2 Chapter 2TABLE 2-1 Minimum ACFT Physical Demand Requirements

3 Chapter 4TABLE 4-1 Enlisted Physical Demand CategoriesTABLE 4-2 Officer Physical Demand CategoriesTABLE 4-3 ACFT Scoring Scale

4 Chapter 5TABLE 5-1 ACFT Events in 4Q QuadrantsTABLE 5-2 Core Muscles in ActionTABLE 5-3 Leg Muscles in ActionTABLE 5-4 Back Muscles and MovementTABLE 5-5 Arm and Shoulder Muscles

5 Chapter 6TABLE 6-1 Average Target and Maximum Heart Rate ZonesTABLE 6-2 The Borg RPE ScaleTABLE 6-3 The Modified Borg RPE Scale

6 Chapter 7TABLE 7-1 Top PRT Exercises for the ACFTTABLE 7-2 Top PRT Drills and Equipment for the ACFTTABLE 7-3 Preparation DrillTABLE 7-4 Focus Areas for the Preparation DrillTABLE 7-5 The Army’s Condensed 14-Day PRT Schedule

7 Chapter 8TABLE 8-1 Rep Ranges and Goals

8 Chapter 10TABLE 10-1 General Physiological Differences between Biological SexesTABLE 10-2 Menstrual Phases

9 Chapter 12TABLE 12-1 Musculoskeletal Injuries Common among Troops

10 Chapter 15TABLE 15-1 Push-ups for MalesTABLE 15-2 Push-ups for FemalesTABLE 15-3 Crunches for MalesTABLE 15-4 Crunches for FemalesTABLE 15-5 Squats for MalesTABLE 15-6 Squats for Females

11 Chapter 16TABLE 16-1 Astrand Treadmill Test StagesTABLE 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

12 Chapter 18TABLE 18-1 Goals, Rep Ranges, and 1RM PercentagesTABLE 18-2 Sample One-Week Workout CalendarTABLE 18-3 Sample Workout Log

13 Chapter 19TABLE 19-1 Weight Requirements for Male HeightTABLE 19-2 Weight Requirements for Female HeightTABLE 19-3 Allowable Body Fat for Male and Female SoldiersTABLE 19-4 Adult BMI RangesTABLE 19-5 Army’s Max BMI

14 Chapter 21TABLE 21-1 Vitamins and What They Do for Your BodyTABLE 21-2 DRIs and ULs for VitaminsTABLE 21-3 Minerals and What They Do for Your Body

15 Chapter 23TABLE 23-1 MET Values for Common ExercisesTABLE 23-2 Calories and Fat Content of Popular Fast Foods