ACFT For Dummies. Angela Papple Johnston

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

      List of Tables

      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

      List of Illustrations

      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: