ACFT For Dummies (2020)

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SbyAngiePappleJohnstondummies

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ACFTForDummies®Publishedby:JohnWiley&Sons,Inc.,111RiverStreet,Hoboken,NJ07030-5774,ww.wiley.comCopyright©2021byJohnWiley&Sons,Inc.,Hoboken,NewJerseyPublishedsimultaneouslyinCanadaNopartofthispublicationmaybereproduced,storedinaretrievalsystemortransmittedinanyformorbyany‘means,electronic,mechanical,photocopying,recording,scanningorotherwise,exceptaspermittedunderSections107or108ofthe1976UnitedStatesCopyrightAct,withoutthepriorwrittenpermissionofthePublisher.RequeststothePublisherforpermissionshouldbeaddressedtothePermissionsDepartment,JohnWiley&Sons,Inc.,111RiverStreet,Hoboken,NJ07030,(201)748-6011,fax(201)748-6008,oronlineathttp://www.wiley.com/go/permissions.Trademarks:Wiley,ForDummies,theDummiesManlogo,Dummies.com,MakingEverythingEasier,andrelatedtradedressaretrademarksorregisteredtrademarksofJohnWiley&Sons,Inc.,andmaynotbeusedwithoutwrittenpermission.Allothertrademarksarethepropertyoftheirrespectiveowners.JohnWiley&Sons,Inc.,isnotassociatedwithanyproductorvendormentionedinthisbook.LIMITOFLIABILITY/DISCLAIMEROFWARRANTY:WHILETHEPUBLISHERANDAUTHORHAVEUSEDTHEIRBESTEFFORTSINPREPARINGTHISBOOK,THEYMAKENOREPRESENTATIONSORWARRANTIESWITHRESPECTTOTHEACCURACYORCOMPLETENESSOFTHECONTENTSOFTHISBOOKANDSPECIFICALLYDISCLAIMANYIMPLIEDWARRANTIESOFMERCHANTABILITYORFITNESSFORAPARTICULARPURPOSE.NOWARRANTYMAYBECREATEDOREXTENDEDBYSALESREPRESENTATIVESORWRITTENSALESMATERIALS.THEADVICEANDSTRATEGIESCONTAINEDHEREINMAYNOTBESUITABLEFORYOURSITUATION.YOUSHOULDCONSULTWITH‘APROFESSIONALWHEREAPPROPRIATE.NEITHERTHEPUBLISHERNORTHEAUTHORSHALLBELIABLEFORDAMAGESARISINGHEREFROM.SOMEOFTHEEXERCISESANDDIETARYSUGGESTIONSCONTAINEDINTHIS‘WORKMAYNOTBEAPPROPRIATEFORALLINDIVIDUALS,ANDREADERSSHOULDCONSULTWITHAPHYSICIANBEFORECOMMENCINGANYEXERCISEORDIETARYPROGRAM.Forgeneralinformationonourotherproductsandservices,pleasecontactourCustomerCareDepartmentwithintheU.S.at877-762-2974,outsidetheU.S.at317-572-3993,orfax317-572-4002.Fortechnicalsupport,pleasevisithttps://hub.wiley.com/community/support/dummies.Wileypublishesinavarietyofprintandelectronicformatsandbyprint-on-demand.Somematerialincludedwithstandardprintversionsofthisbookmaynotbeincludedine-booksorinprint-on-demand.Ifthisbookrefersto‘mediasuchasaCDorDVDthatisnotincludedintheversionyoupurchased,youmaydownloadthismaterialathttp://booksupport.wiley.com.FormoreinformationaboutWileyproducts,visitwuw.wiley.com.LibraryofCongressControlNumber:2020949612ISBN978-1-119-70428-7(pbk);ISBN978-1-119-70429-4(ebk);ISBN978-1-119-70431-7(ebk)ManufacturedintheUnitedStatesofAmerica10987654321StudyXY

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ContentsataGlanceIntroduction...Part1:GettingtoKnowtheACFT...............................5cHapTer1:ArmyPhysicalFitness:TheCornerstoneofCombatReadiness........7chapter2:GettinganOverviewoftheACFT.................................17chapter3:UnderstandingHowtheArmyAdministerstheACFT...............41cHapTEr4:BreakingDownACFTInstructionsandScoring.....................51Part2:TrainingfortheACFTonYourOwnTime............81cHapTers:Puttingthe(Mandatory)“Fun”inFunctionalFitness.................83cuapers:StackingUptheArmy'sPhysicalFitnessComponents...............99chapter7:ExaminingP3,PRT,H2F,andtheACFT...........................113cuapTer8:TrainingtoStandardontheACFT...............................151cuapTer9:StretchingforRecoveryandPeakPerformance...................205cHaPTER10:FocusingontheACFTforFemales...............................249cHAPTER11:SurveyingACFTTrainingforSeasonedSoldiers...................259chapter12:DealingwithInjuries.....................Ll...269Part3:Structure,Form,andFunctionalFitness...........279chapter13:WisingUptoWorkoutWisdom.................................281chapter14:UnderstandingYourBody'sMuscularStructure...................287cHAPTER15:StrengthTrainingtoGetArmyStrong............................293cHAPTER16:PumpingSomeHeart-SmartAerobicExercise....................305cHapTER17:TryingFunctionalFitnessConceptsforYourCore.................315cHAPTER18:PersonalizingYourWorkoutRoutine............................335Part4:Nutritionandthe“WholeSoldier”Concept........347CHAPTER19:SurveyingArmyStandardsforHeightandWeight.................349cHAPTER20:BecomingaLean,Green,FightingMachine:PrinciplesofNutrition..........oooeiii0.357cHapTER21:IdentifyingtheBuildingBlocksofNutrition.......................365chapter22:DrinkWater:It'sMoreThanaBasicTrainingChant................379cHapTER23:MakingSureEverythingYouTakeInCounts......................385cHapTER24:EatingRight..................................................403

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Part5:ThePartofTens........................................409cHAPTER25:TenSurefireWaystoFailtheACFT..............................411cHapTER26:TenTipsforMaxingOutYourScoreontheACFT..................415cHapTER27:TenWaystoChangeupYourExerciseRoutine....................419cHAPTER28:TenWaystoCutCalorieswithoutStarving........................423Appendix:Fill-in-the-BlanksWorkoutCalendar............427Index.......................429+StudyXY

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INTRODUCTION.........ooiii1AboutThisBook........oooviiiiii1FoolishAssumptions...2IconsUsedinThisBook..........ooiiiiiiiiiiiiiiienn2BeyondtheBook...........................illlll3WheretoGofromHere..................ooiiiiii3PART1:GETTINGTOKNOWTHEACFT........................5carrer1:ArmyPhysicalFitness:TheCornerstoneofCombatReadiness....................................7SayingGoodbyetotheOldAPFT.................................8SculptingaFitandLethalForce..................................8PickingUpPerformanceBasics.................................10Rangeofmotionandflexibility..............................1Balance...Explosivepower.............co...12Muscularstrengthandendurance...........................12Aerobicexerciseforcardiovascularendurance................13Anaerobicexerciseforshort-termmusclestrength............14PRT:LoveitorHateit,It'sHeretoStay..........................14UnderstandingHowtheACFTFitsintoYourArmyRole............15Makingthegrade..........................................15Trainingonyourowntime—andhelpingyourteam...........16TheArmyPerformanceTriad................................16cuarrer2:GettinganOverviewoftheACFT.....................17ReadingUpontheArmy'sResourcesandRequirementsfortheACFT........oiiiiieen18CheckingoutArmyregsandtrainingresources................18Surveyingsiteandequipmentrequirements..................18Gettingusedtogender-andage-neutralscoringrequirements...............oiiiiiiiiiiiiiieee..219DiagnosticACFTsversusrecordACFTs:Pinningdowntestfrequency...19BreakingDowntheSixEventsandTheirScoring..................20ThePreparationDrill.......................................223RepetitionMaximumDeadlift.............................23StandingPowerThrow.....................................25HandReleasePush-Up-ArmExtension......................28

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Sprint-Drag-Carry...............ccooiiiiiiiiiiiaea.....30LegTuck.....ooiee...33Two-MileRun........oooiiii0136TheRecoveryDrill.........................................37Biking,Rowing,orSwimmingYourWaythroughtheAlternateEvents................ooiiiiiiiiiiiiiieae.37Bike.........38ROWLa.38auarerz:UnderstandingHowtheArmyAdministerstheACFT..............................4CountingDowntheMinutes...................................42DoingYourHomeworkbeforetheTest..........................43HavingtheRightToolsfortheJob:RequiredEquipment...........43LookingatHelpfulTest-DayDetails.............................46Equipmentonthelanes...................................47Soldiertestingorder...47Card-carryingACFT-takers:Scorecards.......................47Stylin"andprofilin:Whatyoucan'tuseduringtheACFT.........48MakingtheGradetoScoretheACFT............................48LevelIACFTgraders.................coiiiiiieno.......48LevelIACFTgraders...................ooooiiiiiiaon.....49LevelIllACFTgrader-instructors.............................49carers:BreakingDownACFTInstructionsandScoring....51FollowingtheRules:TheOfficialACFTInstructions................52Liftingwithyourlegs:3RepetitionMaximumDeadliftINStrUCtioNS...ootL52TryingMDLtipsandtechniques.............................53WatchingfortroublespotsontheMDL.......................53Exercisingexplosivepower:StandingPowerThrowinstructions..............oiii.55SurveyingSPTtipsandtechniques...........................55WatchingfortroublespotsontheSPT........................56Lettingitgo:HandReleasePush-up-ArmExtensionINSTrUCHONS.Lo.ooee156HarpingonHRPtipsandtechniques.........................57WatchingfortroublespotsontheHRP.......................59Showingyourcombatmoves:Sprint-Drag-Carryinstructions....59SortingoutSDCtipsandtechniques.........................60WatchingfortroublespotsontheSDC.......................61Consideringcorestrength:LegTuckinstructions..............62LookingforLTKtipsandtechniques.........................63V1 ACFTForDummies

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WatchingfortroublespotsontheLTK........................64Welcominganoldfriend:Two-MileRuninstructions...........65Marking2MRtipsandtechniques...........................65Watchingfortroublespotsonthe2MR.......................66AddressingtheACFT'sScoringScale............................66PerusingPhysicalDemandCategories........................66Weighingyourscoreonthescale............................74TallyingupyourscoreonthenewACFTscorecard.............75AccountingfortheACFTMOD..................................77Sailingthroughthe5,000-MeterRow.........................77Brakingforthe15,000-MeterBike...........................77Soakingupthe1,000-MeterSwim...........................78TakingAnotherShot:ArmyPolicyonACFTFailures................78PART2:TRAININGFORTHEACFTONYOUROWNTIME................8carrer:Puttingthe(Mandatory)“Fun”inFunctionalFitness..................................................83MasteringtheScienceofMovementTraining.....................83Distinguishingmuscletrainingfrommovementtraining........84Playingwithplanarmovement..............................85Sectioningoffthe4Qmodel................................86FindingFunctionalFitnessBasics...............................88Corestrength......................oil90Legstrength.............9Backstrength.................ll94Cheststrength........................................95Bicep,tricep,forearm,andshoulderstrength.................95cuarrers:StackingUptheArmy'sPhysicalFitnessComponents...99TracingtheOriginsofPRTandtheACFT........................100CountingontheArmy'sTenFitnessComponents................101Muscularstrength..........................000Muscularendurance...102POWeroo.102Speed...102AGI.«eee.103Aerobicendurance...............ooiiiiiiiieee.103Balance..................ocien00103Flexibility....................L104Coordination............ooiiiiiiiiiiiiiiiiiaee.......104Reactiontime...............cooiiiiiiiiiiiiiiiaie......104BR+studyxy|

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GettingHeartSmartforAerobicExercise.......................105Calculatingyourrestingheartrate..........................105Findingyourtargetheartrateforaerobicexercise............106FittingFITTPrinciplesintoYourWorkout........................108Frequency..................oiiiiiiiie......108Intensity...........oii...108JLLT[0]TIME...eee110PoweringYourWaythroughLifewithAnaerobicExercise.........110curren:ExaminingP3,PRT,H2F,andtheACFT..............113CorneringtheArmy'sPerformanceTriad.......................113Sleep«oo114Activity...114Nutrition..............o115ReadingUponPRTDocumentation............................115MatchingPRTDrillsandACFTEvents...........................116MaximizingPRTforthe3RepetitionMaximumDeadlift...........118Thesumosquat................coeviiiiieeienae.......118Alternatestaggeredsquatjump............................119Forwardlunge.....................lll120SteppingupPRTfortheStandingPowerThrow..................122Powerjump......oie122Overheadpush-press.....................................123Tuckjump.o.ooe125PracticingPRTfortheHandReleasePush-Up-ArmExtension.....126Supinechestpress.................oooiiiiL.1278-countTpush-up.....................iiial.....128Inclinebench......................o0130SurveyingPRTfortheSprint-Drag-Carry........................132Straight-legdeadlift......................................132Bentoverrow...............ooiiiiiiiiiiiiiaiiiiia......133300-metershuttlerun..................ooooiiiill.135LookingatPRTfortheLegTuck...............................135Bent-legraise..............o.oo...136Legtuckandtwist....................oll.137Alternatinggrippull-up...............oll139TacklingPRTfortheTwo-MileRun.............................141Sprintintervals(30:60sand60:120s)........................141Releaserun...............coooiiiiiiii14Hillrepeats...............ooooiiiii142TakingaCloserLookatPRTandItsDrills.......................143PreparationDrill..................000444fortheCore..........ooviiiiiiiiiiiiiiiiiiain....145ConditioningDrills1,2,and3..............................145viii~~ACFTForDummies

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ClimbingDrillstand2....................................147TheGuerillaDrill.............oooii147TheHipStabilityDrill..o.oo.147ThePush-UpandSit-UpDrill...............................147TheShoulderStabilityDrill.................................147Running,EnduranceandMobilityActivities:MilitaryMovementDrillsTand2..................cooiiinon...148TheStrengthTrainingCircuit...............................148RecoveryDrill..............o.oo149UsingPRTtoTrainfortheACFT...............................150cuarrers:TrainingtoStandardontheACFT...................151GettingtheBasicsDownBeforeYouExercise...................152BackandLegs:Maxingthe3RepetitionMaximumDeadliftScore...154Sumosquats..o.oo...ieee...155Staggeredsquats..................oiiiiiiiiiiieie......156LUNGES.ovine157Conventionaldeadlifts..........................o00157Bentoverrows............oovvieiiiiiiieiiiaeineen.....160GripworkLL...162ExplosivePower:TrainingfortheStandingPowerThrow.........162Powerjumps..........oi162Overheadpushpresses...................................163Tuckjumps.............a166Romaniandeadlifts.....................coolLL167Kettlebellswings.........................................168Medicineballpowerjumps................................169Standingfrontshoulderraiseswithbands...................170PracticeMakesPerfect:DoingMoreHandReleaseArm-ExtensionPush-Ups.................................07Supinechestpresses..................ccoiiiieee..L71Inclinebenchpresses.....................................172Chestflys.............o174Renegaderowpush-ups...................................175MedicineBallpush-ups....................................177TrainingfortheSprint-Drag-CarrytoBoostYourBattlefieldSkills...178Shuttleruns...........ooii178Straight-legdeadlifts......................................179Zerchercarries............cooiiiiiiiiiiiiieee...180Planks.........ooiii18Glute-hamstringraises....................................182Grip,Hips,Shoulders,andElbows:TrainingfortheLegTuck......184Bent-legraises.....................oo...184Thelegtuckandtwist.....................................184BR+studyxy|

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Mixed-grippull-ups...................ol...186Ropeclimbs.................ll...187Isometrichangs...........................ol...189Sidepillarholds........................oo...190Thecontralateraldeadbug................................190Is,¥s,andTs.o.oo192Kettlebellpull-throughs...................................193Internal,external,andelevatedshoulderrotations............194WhenMyGrannyWas91:HowtoImproveYourTwo-MileRUNTIME.ooo197Sprintintervaltraining....................................198Hillrepeats......................oiiiiiio.....198Walkinglunge...199Barbellsquats.......................ool...0.200Calfraises............oooiiiiiiiiiiiiiiie..0202Glutebridges.......................oiil...0.203carters:StretchingforRecoveryandPeakPerformance...205BouncingBackStrongerthroughRecovery......................206Gettingbackonyourfeetaftertrainingwithactiverecovery....206Discoveringdelayed-onsetmusclesoreness.................207Buildinginrecoverydaysandtakingcareofinjuries...........208Avoidingovertrainingsyndrome............................209StretchingOutYourWorkoutRecovery.........................209AttendingtoArmyStretches.....................L021Overheadarmpull......................................21Rearlunge...............oii212Extendandflex...213Thighstretch.............0.213Single-legover.......................iel.l215LooseningupYourLegsandHips..............................216Standinghamstringstretch................................216Piriformisstretch...217Frogstretch.................217Butterflystretch....................0219Lunginghipflexorstretch.................................220Lyingquadstretch.........................220Calfstretch...........oooii220ExaminingEssentialArmStretches............................222Tricepsstretch...............222Standingbicepstretch....................................224Seatedbicepstretch..............................l.....224Wristextensionandflexion................................225Forearmflexorstretch.......................ooiiiil.....226X ACFTForDummies

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BeefingupYourNeck,Shoulder,andBackStretches.............227Seatedshouldersqueeze..................................227Upperbackstretch.......................................228Kneetocheststretch.....................oill..0229Seatedbackrotation...230Side-lyingthoracicrotation................................231Uppertrapstretch....................ol....0232Cross-bodyshoulderstretch...............................233PrimingthePecs:ChestStretches.............................234Lyingcheststretch........................................234Elbow-to-elbowgrip...............................0.0235Bent-armwallstretch........................ol.0236StretchingoutYourSix-Pack..................................237Sphinx...237Child'sposeagainstawall.................................238DoingDynamicStretchesforMultipleMuscles..................239Lungewithspinaltwist....................................23990/90Soie.280Sidebends.............oi280Extendedchild'sposewithsphinxstretch....................242Standingfigure4......................l.lL.0244Quadrupedrotation..................o.oo...245Dynamicshoulderstretchfromchild'spose..................246L0517co22cuarrer10:FocusingontheACFTforFemales...................249FactoringFemalePhysiologyintoCommonACFTChallenges......250Cyclingyourwaythroughworkouts.........................251Introducingthefemaleathletetriad.........................252BalancingPregnancyandPhysicalTraining.....................253Profilingpregnantsoldiers.................................253PerusingtheP3Tprogram.................................255Your(Kid's)MomWearsCombatBoots:WorkingOutPostpartum......oivtiiiiiaeens.2256cuarrer11:SUrveyingACFTTrainingforSeasonedSoldiers...259SafetyFirst:TakingWorkoutPrecautions.......................260KickingaroundExercisesforKneeIssues.......................260Straightlegraises........................................260Hamstringcurlswithdumbbells............................262Wallsquats..........ooooiiiiiie.1262SEEP-UPS«ooteee...263Sidelegraises..............oo...264AvoidingCertainExercisesforBackIssues......................265BR+studyxy|

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cuarrer12DealingwithInjuries...269AnOunceofPrevention:AvoidingInjurywithP3.................269Sleepandinjuryprevention................................270Activelypreventinginjury...................oll271Fuelingupforinjuryprevention............................272CoveringCommonInjuriesacrosstheArmy.....................273RubSomeDirtonIt?KnowingWhentoGotoSickCall............275WhenRICEIsn'taCarb:TreatingInjuriesatHome................276Restasahomeremedy...................................277Puttinganinjuryonice.................lll277Keepingyourinjuryunder(compression)wraps..............277Elevatinganinjuredextremity..............................278PART3:STRUCTURE,FORM,ANDFUNCTIONALFITNESS...279carrer13:WisingUptoWorkoutWisdom.......................281FollowingEightHabitsofHighlySuccessfulExercisers............282Makehealthalifestyle....................................282Havefunwithit....................oilL..282Lookatwhatyou'redoingastraining,notexercising..........282Getbackontrackassoonasyoucan.......................283Askforhelpwhenyouneedit..............................283Keepitsimple............................................283Don'tuseweightlossasanindicatorofyourworkout'seffectiveness...283Mixenduranceandstrengthtraining........................284OptimizingYourBreathingforYourActivity.....................284Breathingwhilerunning...................................285Breathingduringstrengthtraining..........................285Breathingtorelax........................................285RestingbetweenWorkouts...................................286cuarrer1s:UnderstandingYourBody'sMuscularStructure...287PuttingYourSkeletalMusclesontheMap......................288Gettingtoknowyourskeletalmuscles.......................288Addingupantagonisticpairs...............................289ZeroinginontheCardiovascularSystem.......................290cuarrer1s:StrengthTrainingtoGetArmyStrong..............293BulkingupYourWeight-TrainingVocab.........................293FollowingSafetyPrinciples....................................296TestingYourStrength........................................298Checkingoutupper-bodystrengthwithpush-ups.............298Crunchingthenumbersonabdominalstrength..............299Musclingyourwaythroughalegstrengthtest................300Xil ACFTForDummies

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SwitchingItupwithPeriodization..............................301AppreciatingtheRealWorthofFreeWeightsandWeightMachines............................................302LookingatGroupStrengthTraining............................303cuarter16:PUMPINGSomeHeart-SmartAerobicExercise....305UnderstandingtheCardiovascularSystem'sRoleinExercise......305Startingwithrestingheartrate.............................307Linkingheartefficiencyandexercise........................308IdentifyingwhytheArmymeasurescardiorespiratoryfitness...308FindingYourVO,Max.........ooviiiiiiiniiiiaiinaeennn....309AstrandTreadmillTest...................ooiiiiinn.nn...3092.4-kmCooperRunTest.............ccovvvinennn........312MultistageBeepTest.....................ooiviiniin.......312QueuinguptheCardio.......................oilllll0312Hittingyourtargetandmaxheartrates.....................313Goingbeyondminimumcardiorecommendations............314euarrer17:TryingFunctionalFitnessConceptsforYourCore..........................................315IntroducingYourCoreMuscles................................315StrengtheningYourCorewithBeginnerCoreExercises...........318HIDIFESeeeeeeee...318Crunches...20.320Bicyclekicks.............32TheSuperman........322PullingYourOwnWeightDuringCoreTraining..................323Scissorkicks...324Sideplanks.....................oiiiel....325TryingOuttheArmy(Core)Ball—NoASUsNecessary...........326Abrollso.oo.326Stabilityballkneeraises...................................327Stabilityballhipthrusts...................................328PerusingCoreExercisesforPregnancyProfiles..................329Cat/COW.eeveeieeeieee20.330Modifiedsideplank.......................................330Sidelunges................lll330Pregnancycorestretch....................................332StretchingandToningYourCorewithPilatesandYoga...........333Pilates...100333YOga.ee...334BR|study|

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cuarter13:PersonalizingYourWorkoutRoutine...............335BuildingYourOwnWorkoutRoutine...........................335Identifyingyourpersonalgoalsandresources................336Weightaminute:Figuringoutyourrepsandintensity.........337Supersetting.................oie...338Makingtimetostretch....................................338Markingtrainingdaysonyourcalendar.....................338Schedulingrecoverydaysintoyourroutine..................339Chartingyourprogress...............oooeveenaeen........340SneakinginDaytimeWorkoutsYouCanDoAnywhere............340Chairdips..........oooii3Calfraises...........oooiiiiiiiiiiiiiiii0342Single-legsquats......................iiel.....343BicepPresses..........ovuiiiiiiiiiiieee...344Seatedhipthrusts........................................344PART4:NUTRITIONANDTHE“WHOLESOLDIER"CONCEPT...347carter19:SUrVeyingArmyStandardsforHeightandWeight.................................349TakingStockofArmyHeightandWeightRequirements...........350GoingintotheArmyBodyCompositionProgram................353DistinguishingBMIfromBodyFatMeasurements................354cuarter20.BecomingaLean,Green,FightingMachine:PrinciplesofNutrition.................................357DishingonHungerandAppetite...............................358Distinguishinghungerfromappetite........................358Hobnobbingwithhungerhormones........................359EatingPre-andPost-Workout.................................360Fuelingupbeforeworkingout.............................360Gettingtherightfoodsafteryourworkout...................362MakingACFT-SmartDietaryChanges...........................363Promotingfitnessbyavoidingdiets.........................363Incorporatinghealthiereatinghabits(withoutdieting).........363cuaerer21:IdentifyingtheBuildingBlocksofNutrition.......365ChoosingtheRightFoodGroups..............................365SettingthetablewithMyPlate..............................366Keepinglesshealthyoptionsincheck.......................366TakingVitaminsforaSpin....................................367Gettingvitaminstheold-fashionedway.....................368GaugingDRIsandULsforvitamins..........................369Consideringspecialconditionsforvitamins..................371XIVACFTForDummies

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Minerals:MiningforYourBody'sEssentials.....................371Eatingyourmajorminerals................................372Moderatingminerals:DRIsandULs.........................374Recognizingwhoneedsmoreminerals......................374ChewingonCarbs....................LL.374Breakingdownsimpleandcomplexcarbsanddietaryfiber....375Puttingyourcarbstoworkforyou..........................375AddressingAminoAcidsandAntioxidants......................376cuarrer22:DrinkWater:It’sMoreThanaBasicTrainingChant.............................................379UnderstandingHowYourBodyUsesWater.....................379WaterIsaNecessity,NotaCrutch:AvoidingDehydration..........380Recognizingthewarningsignsofdehydration................381Lookingattheeffectsofdehydration.......................382EyeingElectrolytes...........................................383cuarrer2:MakingSureEverythingYouTakeInCounts......385UnderstandingMetabolicEquivalents..........................386ExaminingHowDietaryChangesCanandCan'tHelpYouDropWeight...i...387Safelyslashingcaloriestoloseweight.......................389Ignoringthecrowdfollowingpopulardiets...................390GettingtheSkinnyonCholesterolandUnhealthyFats............391Cholesterol.............ooiiiiiiiiiieee..391Areyouagoodfatorabadfat?............................392TakingaDrivethroughFastFood..............................393Nutritionalcompositionoffastfoods.......................393Eatingsmartwhilediningout..............................395ConsideringCoffee,EnergyDrinks,andAlcohol..................396Thebestpartofwakingup(andtherestoftheday):Savoringcoffee’sbenefits..................................396Loadinguponcaffeinethroughenergydrinks................397Thinkingbeforeyoudrink:Alcoholseffectsonyoursystem....397CrackingDownonSupplements...............................399Proteinpow(d)er:Scrutinizingproteinsupplements...........399Shunningpre-workoutsupplements........................400earrerze:EatingRight...403DishingupBasicDietaryGuidelinesforSoldiers.................404HelpingYourselftoHealthyEatingPatterns.....................405Puttingthebrakesonsodium,saturatedandtransfats,andaddedsugars...406Playingwithportioncontrol................................407Treatyo'self:Givingyourselfapasstoindulgesometimes.....408TableofBl+studyxy

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PART5:THEPARTOFTENS....................................409cuarter25:TenSurefireWaystoFailtheACFT..................411ChoosingNottoWorkOut....................oooooa.410FailingtoKnowHowtoDoEachEvent..........................412FallingofftheFitnessWagonbeforetheTest....................412PracticingfortheWrongEvents...............................412DrinkingAlcoholtheNightbeforetheTest......................413ForgettingtoHydrate........................................413ForgettingtoFuelUp........................................413MissingtheMarkonHeightandWeight........................414TakingPre-WorkoutorOtherPotentiallyUnsafeSupplementsBeforetheTest.............coooiiiiiiiiiiiinnn...414CommittingSafetyViolationsorFaults.........................414cuarter26:TENTipsforMaxingOutYourScoreontheACFT...............................................45PuttinginExtraEffortandCommittingtoGettinga600...........415TrainingAsYouTest...............ooiiiiiiiiienen.......416DoingCardioandStrengthTrainingLeadingUptotheTest.......416GettingHard-CorewithYourCore.............................416PracticingatLeastOneEventEveryDay........................417TrackingYourProgress.................ooiviiniiiin....L417UsingHigh-QualityFuel......................................47HydratingbeforeandduringtheACFT.........................417GettingEnoughSleepbeforetheTest..........................418UsingAlltheInfoYouHavetoYourAdvantage..................418cuarter27:TenWaystoChangeupYourExerciseRoutine...419Using(OrDitching)theBuddySystem..........................419MixingupYourPersonalSpeed...............................420GettingCreativewithExercises................................420PlayingMoodMusic..................coooiiio...420GoingBackwardOnceinaWhile..............................420SwitchingLocations...421DialinguptheIntensity....................co...421TryingGroupFitness...421DownloadinganApp............cooiiiiiiiiA210PlayingGames...422cuarter28:TenWaystoCutCalorieswithoutStarving........423Don'tDrinkYourCalories...............ooviiniiiiiiin.......423FillYourWaterReservesBeforeYouEat........................424SwitchtoLowfatVersionsofYourFavoriteFoods................424XVl ACFTForDummies

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Don'tBuyJunkFood................coo.424CookatHome..........cooiiiiiiiiiiiiiiiiiiiiiaa..424LightenupontheCondiments................................425SettheTablewithSmallerPlates..............................425TryLow-CalAppetizersatHome...............................425NeverEatoutoftheContainer................................425Don'tForceYourselftoCleanYourPlate........................426APPENDIX:FILL-IN-THE-BLANKSWORKOUTCALENDAR...427INDEX...429TableofConteStudy

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IntroductionheArmyCombatFitnessTest(ACFT)isahottopicinmilitarycirclesrightnow,andifyou'rereadingthisbook,youprobablywanttodoyourbestonthismake-or-breakassessment.Sure,physicalfitnessisthecornerstoneofcombatreadiness,buttheArmy’skeptthesameoldphysicaltrainingregimenformorethanfourdecades.Ifitain'tbroke,whyfixit?Theproblemisthattheoldtest—theArmyPhysicalFitnessTest,orAPFT—wasbroken.Itwasn’tagoodgaugeofasoldier’soverallfitness.Howmuchcanyoureallymeasurewithpush-ups,sit-ups,andatwo-milerun?Notmuch.EntertheACFT,theArmy’snewandimprovedassessmentthatlooksatasoldier’sfunctionalfitnesslevel.Thedaysofcallingthreeeventsatestareover,andsoarethedaysofgender-andage-specificscoring.Now,theArmyhasacompletelyneutraltestthateverysoldiermustpass.PerformanceisdividedintothreePhysi-calDemandCategoriesbasedonmilitaryoccupationalspecialty,orMOS:Moder-ate,Significant,andHeavy.YouhavetopasstheACFT.Ifyoudon’t,youmayneedtostartlookingforanewjob—andthat’sthelastthingyouwanttodo,whetheryou’reworkingtowardretirementoryou'rejustreadytocompleteyourfirstcontract.ACFTForDummiesistheresourceyouneedtoimproveyourphysicalfitness,trainfortheACFT,andmakegoodchoicesbetween1130and1300.Iexplaineachtesteventindetail,discussthetestsrules,showyouexercisesyoucanusetoimproveyourperformanceoneachevent,andexplainhowtodealwithinjuries.Ievengiveyouguidanceonmaintainingahealthydiet.ThisbookalsocontainstheanswerstoallyourburningACFTquestions,suchas3Whatexercisesshould|dotoprepareforeachevent?3IsPRTreallygoingtohelpmeperformwellontheACFT?Introd~StudyXY

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3Howhealthyarepopularworkouts,andwilltheyhelpmepasstheACFT?3Howimportantisrecovery?3WhathappensifI'monaprofile?3Aretherespecialexercisesfemalesshouldfocuson?Whataboutseasonedsoldiers?3Arespecialdietsworththetimeandenergytheyrequire?3Howcancleaneatinghelpmepassthetest?AfinalnoteabouttheACFT:Itsscoringisconsideredgender-neutral.Asofthiswriting,theArmyofficiallyrecognizestwogenders—maleandfemale—sowhenitsaysthetestisgender-neutral,it’sindicatingthatthescoringdoesn’tdiscriminatebetweenbiologicalmalesandbiologicalfemales.WhenImovedthisbookfrommyheadtopaper,Imadeafewassumptionsaboutyou.(Yes,Iknowwhathappenswhenyouassume.)Mostly,I'vetakenafewthingsforgrantedaboutwhoyouareandwhyyoupickedupthisbook:3You'reeitherintheU.S.Armyoryou'reabouttojoin.3YouunderstandtheArmy'sbasicphysicalfitnessregimen,butyou'renotnecessarilyfamiliarwithgymjargonormanyexercisesoutsidewhatyoudoforPTeverymorning.3YouwanttodoyourbestontheACFT,oryou'restrugglingwithcertaineventsthatyoucan'tpassasofrightnow.3YouwanttocontinueyourcareerintheArmywithoutbeinginvoluntarilyseparated.3You'reready,willing,andabletodowhatittakestoimproveyourphysicalfitnesslevel.Throughoutthisbook,youfindiconsthathelpyouusethematerialinthisbook.Here'sarundownofwhattheymean:2ACFTForDummiesoNStudyXY

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ThisiconalertsyoutohelpfulhintsregardingtheACFT.Tipscanhelpyousavetimeandavoidfrustration.Tp®Thisiconremindsyouofimportantinformationyoushouldreadcarefully.REMEMBERThisiconflagsactionsthatcancauseinjuryorillnessorpointsoutmistakesyoumaymakewhileyou'repreparingforortakingtheACFT.Often,thisiconaccom-paniescommonmistakesormisconceptionspeoplehaveabouttheACFT.WARNINGThisiconpointsoutinformationthatisinteresting,enlightening,orin-depthbutthatisn’tnecessaryforyoutoread.TECHNICALSTUFFThisiconpointsoutspecificexamplesdesignedtohelpyouprepforarecordACFT.EXAMPLEInadditiontothematerialyou'rereadingrightnow,thisproductalsocomeswithafree,access-anywhereCheatSheet.No,itisn’tsomethingyoucantapetotheinsideofyourPTbelttohelpyouperformbetterontheACFT.Instead,thisCheatSheetgivesyouquickpointersaboutwhatyouneedtoknowbeforetakingtheACFT.Itexplainstheeventsandexercisesyoucanperformwhenyou'reshortontimeandcoversbasicthingsyoushouldavoidwhenyou'retraining.Youcanalsofindtipsandtechniquestomaxoutyourperformanceoneachevent.TogetthisCheatSheet,simplygotowww.dummies.comandsearchfor“ACFTForDummiesCheatSheet”intheSearchbox.Butwait!There’smore!ThisbookalsocomeswithsomehelpfulonlinevideosthatcovertheexercisesIexplaininthebook.Checkthemoutatwww.dummies.com/go/acftfd.‘Youdon’thavetoreadthisbookfromcovertocovertoperformwellontheACFT.IsuggestthatyoubeginwithChapters1and2topickupthebasics,especiallyifyouhaven'tyettakenadiagnosticorrecordACFT.Thatway,youcangetafeelforhowIntrodI~StudyXY

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thetestisorganizedandwhicheventsyouneedtopouryourblood,sweat,andtearsinto.Thisplanofattackhelpsyousetuplogicalandeffectivegoalstomax-imizeyoureffortswiththetimeyouhavelefttoprepare.Whenyouknowyourweakspots,youcandigintoChapters8and9,whichexplainexercisesandstretchesyoucanfocusonforpeakperformance.Ifyou'restrug-glingwithacertainevent,flipdirectlytothatevent’ssectionandgettowork.Youmaywanttoskipsectionsyoudon’tneed(aslongasyoukeeptrainingthewayyouhavebeen).Forexample,ifyoucanruntwomilesin12minutesbutyoucouldn’tdoalegtucktosaveyourlife,youprobablydon’tneedtolearnmuchaboutsprintintervalsandhillrepeats.Youneedloadedisometrichangsandcon-tralateraldeadbugs.Ifyou'rebattlingthetapemeasureeachtimeyoutakeaphysicalfitnesstest,haveapeekatPart4ofthisbook.Igiveyoutherundownonhittingthedrive-through,eatingyourveggies,andpoundingenergydrinks(andhowtheyallimpactyourphysicalperformance).Notsurewheretostart?Grabyourlastbagofchips(atleastuntilafterthetest),kickback,andstartatthebeginning.4ACFTForDummies

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GettingtoKnowtheACFT

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TakealookattheArmy'sphysicalfitnessrequirementsandhowthey'veevolvedoverthepast250years.TestoutthesciencebehindtheArmyCombatFitnessTestanddiscoverwhenandhowthemilitaryevaluatesphysicalperformance.ExploreeachACFTeventindetailanduncoverhowtheArmyscoressoldiers.+Studyxy

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INTHISCHAPTER»UsheringtheoldAPFToutandtheACFTin»Flexingyourrangeofmotiononthenewtest»AcceptingthenecessityofPRTandH2F»DiscoveringhowtheACFTimpactsyourcareer°°ArmyPhysicalFitness:yy®CombatReadinessheUnitedStatesArmyneedshigh-speed,low-dragsoldiersmanningitsranks,anduntil2020,itmeasuredphysicalfitnessbyusingtheArmyPhysicalFitnessTest,orAPFT.ButchangeisinevitableintheArmy,andtheArmyCombatFitnessTest(ACFT)isnowthestandardbywhichallsoldiers,maleandfemale,arejudged.YourACFTscorecandeterminewhetheryouqualifyforcontinuedserviceinthemilitary,and,liketheAPFT,it'sadministeredattheunitlevel.Sowhythechange?TheArmyrecognizedtheneedtomeasureoverallfitnessratherthanasoldier’sabilitytodopush-ups,sit-ups,andatwo-milerun.Althoughthoseexercisesaregoodformeasuringcheststrength,armstrength,andcardiovascularendurance,they’renotnecessarilyindicatorsofhowwellasoldiercanperformonthebattle-field.(Anddon’tgetyourhopesup.Thattwo-milerundidn’tgoanywhere.It’sthelasteventontheACFT.)CHAPTER1ArmyPhysicalFitness:TheCornerstoneofCombatRead+Studyxy

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TheACFTusessixeventstomeasureasoldier’sfunctionalfitness.Eacheventislinkedtocommonwarfightingtasks,suchascarryingothersoldiersoutofharm’swayandclimbingoutofstickysituations.TheACFTstandardsareoutlinedina“livingdocument,”whichmeanstheycan(andmostlikelywill)changeastheArmyidentifiesnewchallengesandcomesupwithbettersolutions.SayingGoodbyetotheOldAPFTFitnesstraininghasbeenontheArmy’sradarforyears—butnotfromtheverybeginning.SevendecadesafterGeneralFriedrichVonSteuben’sBlueBooklaidoutthedrillandceremonytheArmyusestoday,WestPointimplementedthefirstphysicalfitnessprogramforitscadets.Theprogramincludedgymnastics,calis-thenics,swimming,andfencing.Sixyearslater,cadetswereassessedfortheirperformanceona15-footwallclimb,a5-foothorsevault,a10-footditchleap,an8-minutemilerun(oran18-minutetwo-milerun),a4.5-milewalkthatacadethadtocompleteinanhour,anda3-mileruckwith20poundsofgear,arms,andequipmentinunderanhour.TheArmyscrappedthewholephysicaltraining(PT)programin1861whentheCivilWarstarted,butin1885,theArmyhiredanewMasteroftheSword,Lt.Col.HermanJohnKoehler.Koehler’sManualofCalisthenicExercisesbecamethefirstArmy-widephysicaltrainingmanual.In1920,theArmyre-implementeditstest-ingrequirement.Soldiershadtosuccessfullyperforma14-second100-yardsprint,an8-footwallclimb,a12-footrunningjump,anda30-yardgrenadethrowaswellascompleteanobstaclecourse.ThetestcontinuedtoevolvewiththepublicationofFieldManual21-20in1941.It’sthesameFMinusetoday,buttheevents(andthetest’sname)changedeveryfewyearsuntil1980,whentheAPFTyouknowandlovebecamethestandard.Nowthatthecreatorsofthelastevolutionhaveretired,theAPFThasgoneintoretirement,too.(Nowordyetonwhetherit’sbuyingaredsportscar,though.)Itsreplacement:theACFT.LikemanypastevolutionsofArmyphysicalfitnesstest-ing,theACFTincludesmultipleeventsdesignedtorepresenthowwellyoucanperformonthebattlefield.SculptingaFitandLethalForceTheArmyknowsthatmilitaryoperationshavebecomemorecomplex.You'renotridingahorseintobattlewithyoursworddrawn.You’reup,theyseeyou,you’redown.You'rewearingandcarrying80-pluspoundsofgearthroughrugged8PART1GettingtoKnowtheACFT

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mountainterrain,settingupOE-254s,performingHAZMAToperationsinLevelA,oremptyingtruckaftertruckfullofsuppliesonaremoteoperatingbase.Push-ups,sit-ups,andatwo-milerunjustcouldn’ttellthemilitarythatyoucouldperformunderthoserigorousconditions.Infact,alltheAPFTtoldtheArmywasthatyoucoulddopush-ups,sit-ups,andatwo-milerun.TheAPFTwasdesignedtohave40percentpredictivepowerforperformanceincombat.Buttoday,it’sallaboutfunctionalfitness—andassessmentsindicatetheACFThas80percentpredictivepowerforbattlefieldperformance.TrainingservicemembersfortheACFT(andrequiringthetestitself)istheArmy’swayofimprovingsoldiers’physicalfitness,reducingpreventableinjuries,enhancingstamina,andcontributingtoenhancedunitreadiness.TheACFTisrequiredforeverysoldier.Ageandgenderdon’tmatter.Likemydrillsergeantat“Relaxin’”Jacksontoldme,“You'reaninfantrymanfirst.”ThatmeanstheArmywantsassurance,whetheryou'rean18-year-oldmaleprivateora55-year-oldfemalefour-star,thatyouhavemuscularstrengthandendurance,power,speed,agility,cardiovascularendurance,balance,flexibility,coordination,andhigh-speedreactiontime.IstheACFThardertopassforsomesoldiersthanitisforothers?Yes.Doesthatmeanyoumayneedtoworkharderthanyourbattlebuddy?Absolutely.Butthat’swhatthisbookisfor.Ican’tgotothegymwithyou,butIcanshowyouwhatyouneedtodotomeettheArmy’svision:“Todeploy,fight,andwinournation’swarsbyprovidingready,prompt,andsustainedlanddominancebyArmyforces.”ThebottomlineisthattheArmyisastandards-basedinstitution,andthosestan-dardsareinplacetomeettherequirementsofcombatoperations.HOWMUCHHOMEWORKDIDTHEARMYDO?TheArmydevelopedtheACFTover20years—itwasn'tafly-by-nightdecision.Aftercreatingphysicalreadinessrequirementsforallsoldiersandconductingaspecificstudyonphysicaldemands,theArmyzeroedinontencomponentsofphysicalfitnessneces-saryforwarfighting.ThemilitarybrassconsultedwithmilitaryfitnessleadersfromtheUnitedKingdom,Canada,Australia,France,andtheNetherlands,aswellasfitnessexpertsfromuniversitiesandrepsfromgovernmentagenciestoputtogetheritslatestevolutionofphysicalfitnesstesting.CHAPTER1ArmyPhysicalFitness:TheCornerstoneofCombatReadny

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TheACFTchallengesyoutocompletesixevents,eachdesignedtotestoneormorefitnesscomponents.YouneedtopreparefortheseeventstomaxoutyourACFTscore;Igointodetailsonthefitnesscomponentsinthefollowingsections:33RepetitionMaximumDeadlift:The3RepetitionMaximumDeadlift(MDL)representsyourabilitytosafelyandeffectivelyliftheavyloadsfromtheground,bound,jump,andland.Thiseventtestshowwell-conditionedyourbackandlegsare;thebetter-conditionedthosemusclesare,thelesslikelyyouaretobecomeinjuredwhenyouhavetomovelongdistancesunderheavyload.Fitnesscomponents:Muscularstrength,balance,andflexibility3»StandingPowerThrow:TheStandingPowerThrow(SPT)representsyourabilitytothrowequipmentonoroverobstacles,liftupyourbattlebuddies,jumpoverobstacles,andemployprogressivelevelsofforceinhand-to-handcombat.Ittestshowwellyoucanexecutequick,explosivemovements.Fitnesscomponents:Explosivepower,balance,rangeofmotion,andflexibility3HandReleasePush-Up-ArmExtension:TheHandReleasePush-Up-ArmExtension(HRP)representsyourabilitytowithstandrepetitiveandsustainedpushingthat'softennecessaryincombattasks(likewhenyourdrivergetstheHMMWVstuckinthemudandeveryvehicleintheconvoyismysteriouslymissingatowbar).Thismodifiedpush-upeventtestsyourchestandcorestrength.Fitnesscomponent:Muscularendurance3Sprint-Drag-Carry:TheSprint-Drag-Carry(SDC)representsyourabilitytoaccomplishhigh-intensitycombattasksthatlastbetweenafewsecondsandafewminutes,suchasbuildingahastyfightingposition,reactingquicklyinafirefight,carryingammofromoneplacetoanother,orextractingacasualtyandcarryinghimorhertosafety.TheSprint-Drag-Carrytestsyourstrength,endurance,andanaerobiccapacity.Fitnesscomponents:Agility,anaerobicendurance,muscularendurance,andmuscularstrength3LegTuck:TheLegTuck(LTK)representsyourabilitytocarryheavyloads,climboverwallsandotherobstacles,andclimbordescendropes.Thestrengthrequiredforthiseventcanhelpsoldiersavoidbackinjuries.(Note:Throughoutthisbook,|oftenrefertothiseventbyitsabbreviation,LTK,tohelpdistinguishitfromtheplainoldexerciseknownasthelegtuck.)Fitnesscomponents:Muscularstrengthandendurance10PART1GettingtoKnowtheACFTosStudy)

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