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The best standalone resource for the Army Combat Fitness Test
As the Army prepares to shift to the new Army Combat Fitness Test (ACFT) from the Army Physical Fitness Test, hundreds of thousands of new and current servicemembers will have to pass a more rigorous and demanding set of physical events to prove they have what it takes to meet the physical demands of an army job.
Utilizing the accessible and simple approach that has made the For Dummies series famous the world over, ACFT For Dummies is packed with everything you need to train for and ultimately crush the ACFT. Topics include:
* An overview of the test, including how it fits into your army role
* How the test is administered (location, equipment, etc.)
* Instructions on how to perform each of the six events
* How the ACFT is scored
* Training for the ACFT on your own time
* The importance of recovery, including essential stretches
* How to build your own workout routine
* Videos for each of the six events with tips for how to train for them
The ACFT For Dummies prepares readers to tackle the new, tougher Army fitness test with practical examples and concrete strategies that will push each servicemember to new heights.
Sommario
Introduction 1
Part 1: Getting to Know the ACFT 5
Chapter 1: Army Physical Fitness: The Cornerstone of Combat Readiness 7
Chapter 2: Getting an Overview of the ACFT 17
Chapter 3: Understanding How the Army Administers the ACFT 41
Chapter 4: Breaking Down ACFT Instructions and Scoring 51
Part 2: Training for the ACFT on Your Own Time 81
Chapter 5: Putting the (Mandatory) "Fun" in Functional Fitness 83
Chapter 6: Stacking Up the Army's Physical Fitness Components 99
Chapter 7: Examining P3, PRT, H2F, and the ACFT 113
Chapter 8: Training to Standard on the ACFT 151
Chapter 9: Stretching for Recovery and Peak Performance 205
Chapter 10: Focusing on the ACFT for Females 249
Chapter 11: Surveying ACFT Training for Seasoned Soldiers 259
Chapter 12: Dealing with Injuries 269
Part 3: Structure, Form, and Functional Fitness 279
Chapter 13: Wising Up to Workout Wisdom 281
Chapter 14: Understanding Your Body's Muscular Structure 287
Chapter 15: Strength Training to Get Army Strong 293
Chapter 16: Pumping Some Heart-Smart Aerobic Exercise 305
Chapter 17: Trying Functional Fitness Concepts for Your Core 315
Chapter 18: Personalizing Your Workout Routine 335
Part 4: Nutrition and the "Whole Soldier" Concept 347
Chapter 19: Surveying Army Standards for Height and Weight 349
Chapter 20: Becoming a Lean, Green, Fighting Machine: Principles of Nutrition 357
Chapter 21: Identifying the Building Blocks of Nutrition 365
Chapter 22: Drink Water: It's More Than a Basic Training Chant 379
Chapter 23: Making Sure Everything You Take In Counts 385
Chapter 24: Eating Right 403
Part 5: The Part of Tens 409
Chapter 25: Ten Surefire Ways to Fail the ACFT 411
Chapter 26: Ten Tips for Maxing Out Your Score on the ACFT 415
Chapter 27: Ten Ways to Change up Your Exercise Routine 419
Chapter 28: Ten Ways to Cut Calories without Starving 423
Appendix: Fill-in-the-Blanks Workout Calendar 427
Index 429
Info autore
Angie Papple Johnston joined the United States Army in 2006, preparing to tackle chemical weapons as a Chemical, Biological, Radiological, and Nuclear Specialist. She is also a certified group fitness trainer.
Riassunto
The best standalone resource for the Army Combat Fitness Test
As the Army prepares to shift to the new Army Combat Fitness Test (ACFT) from the Army Physical Fitness Test, hundreds of thousands of new and current servicemembers will have to pass a more rigorous and demanding set of physical events to prove they have what it takes to meet the physical demands of an army job.
Utilizing the accessible and simple approach that has made the For Dummies series famous the world over, ACFT For Dummies is packed with everything you need to train for and ultimately crush the ACFT. Topics include:
* An overview of the test, including how it fits into your army role
* How the test is administered (location, equipment, etc.)
* Instructions on how to perform each of the six events
* How the ACFT is scored
* Training for the ACFT on your own time
* The importance of recovery, including essential stretches
* How to build your own workout routine
* Videos for each of the six events with tips for how to train for them
The ACFT For Dummies prepares readers to tackle the new, tougher Army fitness test with practical examples and concrete strategies that will push each servicemember to new heights.
