Читать книгу ACFT For Dummies - Angela Papple Johnston - Страница 5

1 Chapter 2FIGURE 2-1: Muscles used in the 3 Repetition Maximum Deadlift. FIGURE 2-2: Muscles used in the Standing Power Throw. FIGURE 2-3: The Standing Power Throw. FIGURE 2-4: Muscles used in the Hand Release Push-Up – Arm Extension. FIGURE 2-5: The Hand Release Push-Up – Arm Extension. FIGURE 2-6: Muscles used in the Sprint-Drag-Carry. FIGURE 2-7: Sled drag. FIGURE 2-8: Muscles used in the Leg Tuck. FIGURE 2-9: The Leg Tuck. FIGURE 2-10: Muscles used in the Two-Mile Run.

2 Chapter 3FIGURE 3-1: The ACFT work-rest cycle. FIGURE 3-2: Climbing pods for the ACFT. FIGURE 3-3: Required ACFT field. FIGURE 3-4: Sample DD 2977 for an ACFT.

3 Chapter 4FIGURE 4-1: Proper form for the MDL. FIGURE 4-2: Proper form for the HRP. FIGURE 4-3: Proper form for the Sled Drag. FIGURE 4-4: Latissimus dorsi and deltoids. FIGURE 4-5: The up position of the LTK. FIGURE 4-6: The Army Combat Fitness Test scorecard.

4 Chapter 5FIGURE 5-1: The 4Q model. FIGURE 5-2: Muscles of the front of the body. FIGURE 5-3: Muscles of the back of the body.

5 Chapter 7FIGURE 7-1: The sumo squat. FIGURE 7-2: The alternate staggered squat jump, step by step. FIGURE 7-3: The forward lunge with weights. FIGURE 7-4: The power jump. FIGURE 7-5: The overhead push-press. FIGURE 7-6: The tuck jump. FIGURE 7-7: The supine chest press. FIGURE 7-8: The 8-count T push-up. FIGURE 7-9: The incline bench. FIGURE 7-10: The straight-leg deadlift. FIGURE 7-11: The bent over row. FIGURE 7-12: The bent-leg raise. FIGURE 7-13: The leg tuck and twist. FIGURE 7-14: The alternating grip pull-up. FIGURE 7-15: Side bridge, back bridge, and quadraplex. FIGURE 7-16: The Army’s Strength Training Circuit.

6 Chapter 8FIGURE 8-1: Spinal positions. FIGURE 8-2: The weighted sumo squat. FIGURE 8-3: The bodyweight-only staggered squat. FIGURE 8-4: The bodyweight-only lunge. FIGURE 8-5: The deadlift. FIGURE 8-6: Bent over row. FIGURE 8-7: Power jump. FIGURE 8-8: Overhead push press. FIGURE 8-9: Tuck jump. FIGURE 8-10: Romanian deadlift. FIGURE 8-11: Kettlebell swing. FIGURE 8-12: Medicine ball power jump. FIGURE 8-13: Standing front shoulder raise with bands. FIGURE 8-14: Supine chest press. FIGURE 8-15: Incline bench press. FIGURE 8-16: Chest fly. FIGURE 8-17: Renegade row push-ups. FIGURE 8-18: Medicine ball push-ups. FIGURE 8-19: Straight-leg deadlifts. FIGURE 8-20: Zercher carry. FIGURE 8-21: Plank. FIGURE 8-22: Glute-hamstring raise. FIGURE 8-23: Bent-leg raise. FIGURE 8-24: Leg tuck and twist. FIGURE 8-25: Mixed-grip pull-up. FIGURE 8-26: Foot position for the rope climb. FIGURE 8-27: Starting position of an isometric hang with underhand or overhand ...FIGURE 8-28: Side pillar hold. FIGURE 8-29: Contralateral dead bug. FIGURE 8-30: Is, Ys, and Ts. FIGURE 8-31: Kettlebell pull-through. FIGURE 8-32: Internal shoulder rotation. FIGURE 8-33: External shoulder rotation. FIGURE 8-34: Elevated shoulder rotation. FIGURE 8-35: Walking lunge. FIGURE 8-36: Barbell squats. FIGURE 8-37: Calf raise. FIGURE 8-38: Glute bridge.

7 Chapter 9FIGURE 9-1: The overhead arm pull. FIGURE 9-2: The rear lunge. FIGURE 9-3: The extend and flex. FIGURE 9-4: The thigh stretch. FIGURE 9-5: The single-leg over. FIGURE 9-6: Standing hamstring stretch. FIGURE 9-7: Piriformis stretch. FIGURE 9-8: Frog stretch. FIGURE 9-9: Butterfly stretch. FIGURE 9-10: Lunging hip flexor stretch. FIGURE 9-11: Lying quad stretch. FIGURE 9-12: Calf stretch. FIGURE 9-13: Triceps stretch. FIGURE 9-14: Bicep stretch. FIGURE 9-15: Seated bicep stretch. FIGURE 9-16: Wrist extension and flexion. FIGURE 9-17: Forearm flexor stretch. FIGURE 9-18: Seated shoulder squeeze. FIGURE 9-19: Upper back stretch. FIGURE 9-20: Knee to chest stretch. FIGURE 9-21: Seated back rotation. FIGURE 9-22: Side-lying thoracic rotation. FIGURE 9-23: Upper trap stretch. FIGURE 9-24: Cross-body shoulder stretch. FIGURE 9-25: Lying chest stretch. FIGURE 9-26: Elbow-to-elbow grip. FIGURE 9-27: Bent-arm wall stretch. FIGURE 9-28: Sphinx stretch. FIGURE 9-29: Child’s pose against a wall. FIGURE 9-30: Lunge with spinal twist. FIGURE 9-31: 90/90s. FIGURE 9-32: Side bend stretch standing and sitting. FIGURE 9-33: Extended child’s pose with sphinx stretch. FIGURE 9-34: Standing figure 4. FIGURE 9-35: Quadruped rotation. FIGURE 9-36: Dynamic shoulder stretch from child’s pose. FIGURE 9-37: Cat/cow.

8 Chapter 10FIGURE 10-1: The female athlete triad. FIGURE 10-2: Diastasis recti.

9 Chapter 11FIGURE 11-1: Straight leg raises. FIGURE 11-2: Hamstring curls with a dumbbell. FIGURE 11-3: Wall squats. FIGURE 11-4: Step-ups. FIGURE 11-5: Side leg raises. FIGURE 11-6: Sections of the spine.

10 Chapter 15FIGURE 15-1: Dumbbells and a barbell.

11 Chapter 16FIGURE 16-1: The heart.

12 Chapter 17FIGURE 17-1: Muscles of the front core. FIGURE 17-2: Muscles of the back core. FIGURE 17-3: Hip lifts. FIGURE 17-4: Crunches. FIGURE 17-5: Bicycle kicks. FIGURE 17-6: The Superman. FIGURE 17-7: V-ups. FIGURE 17-8: Scissor kicks. FIGURE 17-9: Side plank. FIGURE 17-10: Ab rolls. FIGURE 17-11: Stability ball knee raises. FIGURE 17-12: Stability ball hip thrusts. FIGURE 17-13: Modified side plank. FIGURE 17-14: Side lunge. FIGURE 17-15: Pregnancy core stretch.

13 Chapter 18FIGURE 18-1: Chair dips. FIGURE 18-2: Calf raises. FIGURE 18-3: Single-leg squats. FIGURE 18-4: Seated hip thrusts.

14 Chapter 19FIGURE 19-1: DA Form 5500, Body Fat Content Worksheet (Male).

15 Chapter 20FIGURE 20-1: Hunger-controlling hormones.

16 Chapter 23FIGURE 23-1: The digestive system. FIGURE 23-2: Nutrition label from a popular candy. FIGURE 23-3: Calories in common alcoholic drinks.

17 Chapter 24FIGURE 24-1: Portion control in practice.