ACFT Army Combat Fitness Test For Dummies E-Book

Angie Papple Johnston

• Herausgeber: John Wiley & Sons
• Kategorie: Ratgeber
• Sprache: Englisch

Seitenzahl: 590

Veröffentlichungsjahr: 2020

Beschreibung

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.

Leseprobe

ACFT For Dummies®

Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2021 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Library of Congress Control Number: 2020949612

ISBN 978-1-119-70428-7 (pbk); ISBN 978-1-119-70429-4 (ebk); ISBN 978-1-119-70431-7 (ebk)

ACFT For Dummies®

To view this book's Cheat Sheet, simply go to www.dummies.com and search for “ACFT For Dummies Cheat Sheet” in the Search box.

Table of Contents

Cover

Title Page

Copyright

Introduction

About This Book

Foolish Assumptions

Icons Used in This Book

Beyond the Book

Where to Go from Here

Part 1: Getting to Know the ACFT

Chapter 1: Army Physical Fitness: The Cornerstone of Combat Readiness

Saying Goodbye to the Old APFT

Sculpting a Fit and Lethal Force

Picking Up Performance Basics

PRT: Love it or Hate it, It’s Here to Stay

Understanding How the ACFT Fits into Your Army Role

Chapter 2: Getting an Overview of the ACFT

Reading Up on the Army’s Resources and Requirements for the ACFT

Breaking Down the Six Events and Their Scoring

Biking, Rowing, or Swimming Your Way through the Alternate Events

Chapter 3: Understanding How the Army Administers the ACFT

Counting Down the Minutes

Doing Your Homework before the Test

Having the Right Tools for the Job: Required Equipment

Looking at Helpful Test-Day Details

Making the Grade to Score the ACFT

Chapter 4: Breaking Down ACFT Instructions and Scoring

Following the Rules: The Official ACFT Instructions

Addressing the ACFT’s Scoring Scale

Accounting for the ACFT MOD

Taking Another Shot: Army Policy on ACFT Failures

Part 2: Training for the ACFT on Your Own Time

Chapter 5: Putting the (Mandatory) “Fun” in Functional Fitness

Mastering the Science of Movement Training

Finding Functional Fitness Basics

Chapter 6: Stacking Up the Army’s Physical Fitness Components

Tracing the Origins of PRT and the ACFT

Counting on the Army’s Ten Fitness Components

Getting Heart Smart for Aerobic Exercise

Fitting FITT Principles into Your Workout

Powering Your Way through Life with Anaerobic Exercise

Chapter 7: Examining P3, PRT, H2F, and the ACFT

Cornering the Army’s Performance Triad

Reading Up on PRT Documentation

Matching PRT Drills and ACFT Events

Maximizing PRT for the 3 Repetition Maximum Deadlift

Stepping up PRT for the Standing Power Throw

Practicing PRT for the Hand Release Push-Up – Arm Extension

Surveying PRT for the Sprint-Drag-Carry

Looking at PRT for the Leg Tuck

Tackling PRT for the Two-Mile Run

Taking a Closer Look at PRT and Its Drills

Using PRT to Train for the ACFT

Chapter 8: Training to Standard on the ACFT

Getting the Basics Down Before You Exercise

Back and Legs: Maxing the 3 Repetition Maximum Deadlift Score

Explosive Power: Training for the Standing Power Throw

Practice Makes Perfect: Doing More Hand Release Arm–Extension Push-Ups

Training for the Sprint-Drag-Carry to Boost Your Battlefield Skills

Grip, Hips, Shoulders, and Elbows: Training for the Leg Tuck

When My Granny Was 91: How to Improve Your Two-Mile Run Time

Chapter 9: Stretching for Recovery and Peak Performance

Bouncing Back Stronger through Recovery

Stretching Out Your Workout Recovery

Attending to Army Stretches

Loosening up Your Legs and Hips

Examining Essential Arm Stretches

Beefing up Your Neck, Shoulder, and Back Stretches

Priming the Pecs: Chest Stretches

Stretching out Your Six-Pack

Doing Dynamic Stretches for Multiple Muscles

Chapter 10: Focusing on the ACFT for Females

Factoring Female Physiology into Common ACFT Challenges

Balancing Pregnancy and Physical Training

Your (Kid’s) Mom Wears Combat Boots: Working Out Postpartum

Chapter 11: Surveying ACFT Training for Seasoned Soldiers

Safety First: Taking Workout Precautions

Kicking around Exercises for Knee Issues

Avoiding Certain Exercises for Back Issues

Chapter 12: Dealing with Injuries

An Ounce of Prevention: Avoiding Injury with P3

Covering Common Injuries across the Army

Rub Some Dirt on It? Knowing When to Go to Sick Call

When RICE Isn’t a Carb: Treating Injuries at Home

Part 3: Structure, Form, and Functional Fitness

Chapter 13: Wising Up to Workout Wisdom

Following Eight Habits of Highly Successful Exercisers

Optimizing Your Breathing for Your Activity

Resting between Workouts

Chapter 14: Understanding Your Body’s Muscular Structure

Putting Your Skeletal Muscles on the Map

Zeroing in on the Cardiovascular System

Chapter 15: Strength Training to Get Army Strong

Bulking up Your Weight-Training Vocab

Following Safety Principles

Testing Your Strength

Switching It up with Periodization

Appreciating the Real Worth of Free Weights and Weight Machines

Looking at Group Strength Training

Chapter 16: Pumping Some Heart-Smart Aerobic Exercise

Understanding the Cardiovascular System’s Role in Exercise

Finding Your VO

2

Max

Queuing up the Cardio

Chapter 17: Trying Functional Fitness Concepts for Your Core

Introducing Your Core Muscles

Strengthening Your Core with Beginner Core Exercises

Pulling Your Own Weight During Core Training

Trying Out the Army (Core) Ball — No ASUs Necessary

Perusing Core Exercises for Pregnancy Profiles

Stretching and Toning Your Core with Pilates and Yoga

Chapter 18: Personalizing Your Workout Routine

Building Your Own Workout Routine

Sneaking in Daytime Workouts You Can Do Anywhere

Part 4: Nutrition and the “Whole Soldier” Concept

Chapter 19: Surveying Army Standards for Height and Weight

Taking Stock of Army Height and Weight Requirements

Going into the Army Body Composition Program

Distinguishing BMI from Body Fat Measurements

Chapter 20: Becoming a Lean, Green, Fighting Machine: Principles of Nutrition

Dishing on Hunger and Appetite

Eating Pre- and Post-Workout

Making ACFT-Smart Dietary Changes

Chapter 21: Identifying the Building Blocks of Nutrition

Choosing the Right Food Groups

Taking Vitamins for a Spin

Minerals: Mining for Your Body’s Essentials

Chewing on Carbs

Addressing Amino Acids and Antioxidants

Chapter 22: Drink Water: It’s More Than a Basic Training Chant

Understanding How Your Body Uses Water

Water Is a Necessity, Not a Crutch: Avoiding Dehydration

Eyeing Electrolytes

Chapter 23: Making Sure Everything You Take In Counts

Understanding Metabolic Equivalents

Examining How Dietary Changes Can and Can’t Help You Drop Weight

Getting the Skinny on Cholesterol and Unhealthy Fats

Taking a Drive through Fast Food

Considering Coffee, Energy Drinks, and Alcohol

Cracking Down on Supplements

Chapter 24: Eating Right

Dishing up Basic Dietary Guidelines for Soldiers

Helping Yourself to Healthy Eating Patterns

Part 5: The Part of Tens

Chapter 25: Ten Surefire Ways to Fail the ACFT

Choosing Not to Work Out

Failing to Know How to Do Each Event

Falling off the Fitness Wagon before the Test

Practicing for the Wrong Events

Drinking Alcohol the Night before the Test

Forgetting to Hydrate

Forgetting to Fuel Up

Missing the Mark on Height and Weight

Taking Pre-Workout or Other Potentially Unsafe Supplements Before the Test

Committing Safety Violations or Faults

Chapter 26: Ten Tips for Maxing Out Your Score on the ACFT

Putting in Extra Effort and Committing to Getting a 600

Training As You Test

Doing Cardio and Strength Training Leading Up to the Test

Getting Hard-Core with Your Core

Practicing at Least One Event Every Day

Tracking Your Progress

Using High-Quality Fuel

Hydrating before and during the ACFT

Getting Enough Sleep before the Test

Using All the Info You Have to Your Advantage

Chapter 27: Ten Ways to Change up Your Exercise Routine

Using (Or Ditching) the Buddy System

Mixing up Your Personal Speed

Getting Creative with Exercises

Playing Mood Music

Going Backward Once in a While

Switching Locations

Dialing up the Intensity

Trying Group Fitness

Downloading an App

Playing Games

Chapter 28: Ten Ways to Cut Calories without Starving

Don’t 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

Appendix: Fill-in-the-Blanks Workout Calendar

Index

About the Author

Connect with Dummies

End User License Agreement

List of Tables

Chapter 1

TABLE 1-1 Heart Rate Zones

Chapter 2

TABLE 2-1 Minimum ACFT Physical Demand Requirements

Chapter 4

TABLE 4-1 Enlisted Physical Demand Categories

TABLE 4-2 Officer Physical Demand Categories

TABLE 4-3 ACFT Scoring Scale

Chapter 5

TABLE 5-1 ACFT Events in 4Q Quadrants

TABLE 5-2 Core Muscles in Action

TABLE 5-3 Leg Muscles in Action

TABLE 5-4 Back Muscles and Movement

TABLE 5-5 Arm and Shoulder Muscles

Chapter 6

TABLE 6-1 Average Target and Maximum Heart Rate Zones

TABLE 6-2 The Borg RPE Scale

TABLE 6-3 The Modified Borg RPE Scale

Chapter 7

TABLE 7-1 Top PRT Exercises for the ACFT

TABLE 7-2 Top PRT Drills and Equipment for the ACFT

TABLE 7-3 Preparation Drill

TABLE 7-4 Focus Areas for the Preparation Drill

TABLE 7-5 The Army’s Condensed 14-Day PRT Schedule

Chapter 8

TABLE 8-1 Rep Ranges and Goals

Chapter 10

TABLE 10-1 General Physiological Differences between Biological Sexes

TABLE 10-2 Menstrual Phases

Chapter 12

TABLE 12-1 Musculoskeletal Injuries Common among Troops

Chapter 15

TABLE 15-1 Push-ups for Males

TABLE 15-2 Push-ups for Females

TABLE 15-3 Crunches for Males

TABLE 15-4 Crunches for Females

TABLE 15-5 Squats for Males

TABLE 15-6 Squats for Females

Chapter 16

TABLE 16-1 Astrand Treadmill Test Stages

TABLE 16-2 VO

2

Max Cardiorespiratory Fitness Levels (Males)

TABLE 16-3 VO

2

Max Cardiorespiratory Fitness Levels (Females)

TABLE 16-4 Average Target and Maximum Heart Rate Zones

Chapter 18

TABLE 18-1 Goals, Rep Ranges, and 1RM Percentages

TABLE 18-2 Sample One-Week Workout Calendar

TABLE 18-3 Sample Workout Log

Chapter 19

TABLE 19-1 Weight Requirements for Male Height

TABLE 19-2 Weight Requirements for Female Height

TABLE 19-3 Allowable Body Fat for Male and Female Soldiers

TABLE 19-4 Adult BMI Ranges

TABLE 19-5 Army’s Max BMI

Chapter 21

TABLE 21-1 Vitamins and What They Do for Your Body

TABLE 21-2 DRIs and ULs for Vitamins

TABLE 21-3 Minerals and What They Do for Your Body

Chapter 23

TABLE 23-1 MET Values for Common Exercises

TABLE 23-2 Calories and Fat Content of Popular Fast Foods

List of Illustrations

Chapter 2

FIGURE 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.

Chapter 3

FIGURE 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.

Chapter 4

FIGURE 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.

Chapter 5

FIGURE 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.

Chapter 7

FIGURE 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.

Chapter 8

FIGURE 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:

I

s,

Y

s, and

T

s.

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.

Chapter 9

FIGURE 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.

Chapter 10

FIGURE 10-1: The female athlete triad.

FIGURE 10-2: Diastasis recti.

Chapter 11

FIGURE 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.

Chapter 15

FIGURE 15-1: Dumbbells and a barbell.

Chapter 16

FIGURE 16-1: The heart.

Chapter 17

FIGURE 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.

Chapter 18

FIGURE 18-1: Chair dips.

FIGURE 18-2: Calf raises.

FIGURE 18-3: Single-leg squats.

FIGURE 18-4: Seated hip thrusts.

Chapter 19

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

Chapter 20

FIGURE 20-1: Hunger-controlling hormones.

Chapter 23

FIGURE 23-1: The digestive system.

FIGURE 23-2: Nutrition label from a popular candy.

FIGURE 23-3: Calories in common alcoholic drinks.

Chapter 24

FIGURE 24-1: Portion control in practice.

Guide

Cover

Table of Contents

Title Page

Copyright

Begin Reading

Fill-in-the-Blanks Workout Calendar

Index

About the Author

Dedication

Author’s Acknowledgments

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Introduction

The Army Combat Fitness Test (ACFT) is a hot topic in military circles right now, and if you’re reading this book, you probably want to do your best on this make-or-break assessment. Sure, physical fitness is the cornerstone of combat readiness, but the Army’s kept the same old physical training regimen for more than four decades. If it ain’t broke, why fix it?

The problem is that the old test — the Army Physical Fitness Test, or APFT — was broken. It wasn’t a good gauge of a soldier’s overall fitness. How much can you really measure with push-ups, sit-ups, and a two-mile run? Not much.

Enter the ACFT, the Army’s new and improved assessment that looks at a soldier’s functional fitness level. The days of calling three events a test are over, and so are the days of gender- and age-specific scoring. Now, the Army has a completely neutral test that every soldier must pass. Performance is divided into three Physical Demand Categories based on military occupational specialty, or MOS: Moderate, Significant, and Heavy.

You have to pass the ACFT. If you don’t, you may need to start looking for a new job — and that’s the last thing you want to do, whether you’re working toward retirement or you’re just ready to complete your first contract.

About This Book

ACFT For Dummies is the resource you need to improve your physical fitness, train for the ACFT, and make good choices between 1130 and 1300. I explain each test event in detail, discuss the test’s rules, show you exercises you can use to improve your performance on each event, and explain how to deal with injuries. I even give you guidance on maintaining a healthy diet.

This book also contains the answers to all your burning ACFT questions, such as

What exercises should I do to prepare for each event?

Is PRT really going to help me perform well on the ACFT?

How healthy are popular workouts, and will they help me pass the ACFT?

How important is recovery?

What happens if I’m on a profile?

Are there special exercises females should focus on? What about seasoned soldiers?

Are special diets worth the time and energy they require?

How can clean eating help me pass the test?

A final note about the ACFT: Its scoring is considered gender-neutral. As of this writing, the Army officially recognizes two genders — male and female — so when it says the test is gender-neutral, it’s indicating that the scoring doesn’t discriminate between biological males and biological females.

Foolish Assumptions

When I moved this book from my head to paper, I made a few assumptions about you. (Yes, I know what happens when you assume.) Mostly, I’ve taken a few things for granted about who you are and why you picked up this book:

You’re either in the U.S. Army or you’re about to join.

You understand the Army’s basic physical fitness regimen, but you’re not necessarily familiar with gym jargon or many exercises outside what you do for PT every morning.

You want to do your best on the ACFT, or you’re struggling with certain events that you can’t pass as of right now.

You want to continue your career in the Army without being involuntarily separated.

You’re ready, willing, and able to do what it takes to improve your physical fitness level.

Icons Used in This Book

Throughout this book, you find icons that help you use the material in this book. Here’s a rundown of what they mean:

This icon alerts you to helpful hints regarding the ACFT. Tips can help you save time and avoid frustration.

This icon reminds you of important information you should read carefully.

This icon flags actions that can cause injury or illness or points out mistakes you may make while you’re preparing for or taking the ACFT. Often, this icon accompanies common mistakes or misconceptions people have about the ACFT.

This icon points out information that is interesting, enlightening, or in-depth but that isn’t necessary for you to read.

This icon points out specific examples designed to help you prep for a record ACFT.

Beyond the Book

In addition to the material you’re reading right now, this product also comes with a free, access-anywhere Cheat Sheet. No, it isn’t something you can tape to the inside of your PT belt to help you perform better on the ACFT. Instead, this Cheat Sheet gives you quick pointers about what you need to know before taking the ACFT. It explains the events and exercises you can perform when you’re short on time and covers basic things you should avoid when you’re training. You can also find tips and techniques to max out your performance on each event. To get this Cheat Sheet, simply go to www.dummies.com and search for “ACFT For Dummies Cheat Sheet” in the Search box.

But wait! There’s more! This book also comes with some helpful online videos that cover the exercises I explain in the book. Check them out at www.dummies.com/go/acftfd.

Where to Go from Here

You don’t have to read this book from cover to cover to perform well on the ACFT. I suggest that you begin with Chapters 1 and 2 to pick up the basics, especially if you haven’t yet taken a diagnostic or record ACFT. That way, you can get a feel for how the test is organized and which events you need to pour your blood, sweat, and tears into. This plan of attack helps you set up logical and effective goals to maximize your efforts with the time you have left to prepare.

When you know your weak spots, you can dig into Chapters 8 and 9, which explain exercises and stretches you can focus on for peak performance. If you’re struggling with a certain event, flip directly to that event’s section and get to work. You may want to skip sections you don’t need (as long as you keep training the way you have been). For example, if you can run two miles in 12 minutes but you couldn’t do a leg tuck to save your life, you probably don’t need to learn much about sprint intervals and hill repeats. You need loaded isometric hangs and contralateral dead bugs.

If you’re battling the tape measure each time you take a physical fitness test, have a peek at Part 4 of this book. I give you the rundown on hitting the drive-through, eating your veggies, and pounding energy drinks (and how they all impact your physical performance).

Not sure where to start? Grab your last bag of chips (at least until after the test), kick back, and start at the beginning.

Part 1

Getting to Know the ACFT

IN THIS PART …

Take a look at the Army’s physical fitness requirements and how they’ve evolved over the past 250 years.

Test out the science behind the Army Combat Fitness Test and discover when and how the military evaluates physical performance.

Explore each ACFT event in detail and uncover how the Army scores soldiers.

Chapter 1

Army Physical Fitness: The Cornerstone of Combat Readiness

IN THIS CHAPTER

Ushering the old APFT out and the ACFT in

Flexing your range of motion on the new test

Accepting the necessity of PRT and H2F

Discovering how the ACFT impacts your career

The United States Army needs high-speed, low-drag soldiers manning its ranks, and until 2020, it measured physical fitness by using the Army Physical Fitness Test, or APFT. But change is inevitable in the Army, and the Army Combat Fitness Test (ACFT) is now the standard by which all soldiers, male and female, are judged. Your ACFT score can determine whether you qualify for continued service in the military, and, like the APFT, it’s administered at the unit level.

So why the change?

The Army recognized the need to measure overall fitness rather than a soldier’s ability to do push-ups, sit-ups, and a two-mile run. Although those exercises are good for measuring chest strength, arm strength, and cardiovascular endurance, they’re not necessarily indicators of how well a soldier can perform on the battlefield. (And don’t get your hopes up. That two-mile run didn’t go anywhere. It’s the last event on the ACFT.)

The ACFT uses six events to measure a soldier’s functional fitness. Each event is linked to common warfighting tasks, such as carrying other soldiers out of harm’s way and climbing out of sticky situations. The ACFT standards are outlined in a “living document,” which means they can (and most likely will) change as the Army identifies new challenges and comes up with better solutions.

Saying Goodbye to the Old APFT

Fitness training has been on the Army’s radar for years — but not from the very beginning. Seven decades after General Friedrich Von Steuben’s Blue Book laid out the drill and ceremony the Army uses today, West Point implemented the first physical fitness program for its cadets. The program included gymnastics, calisthenics, swimming, and fencing. Six years later, cadets were assessed for their performance on a 15-foot wall climb, a 5-foot horse vault, a 10-foot ditch leap, an 8-minute mile run (or an 18-minute two-mile run), a 4.5-mile walk that a cadet had to complete in an hour, and a 3-mile ruck with 20 pounds of gear, arms, and equipment in under an hour.

The Army scrapped the whole physical training (PT) program in 1861 when the Civil War started, but in 1885, the Army hired a new Master of the Sword, Lt. Col. Herman John Koehler. Koehler’s Manual of Calisthenic Exercises became the first Army-wide physical training manual. In 1920, the Army re-implemented its testing requirement. Soldiers had to successfully perform a 14-second 100-yard sprint, an 8-foot wall climb, a 12-foot running jump, and a 30-yard grenade throw as well as complete an obstacle course.

The test continued to evolve with the publication of Field Manual 21-20 in 1941. It’s the same FM in use today, but the events (and the test’s name) changed every few years until 1980, when the APFT you know and love became the standard.

Now that the creators of the last evolution have retired, the APFT has gone into retirement, too. (No word yet on whether it’s buying a red sports car, though.) Its replacement: the ACFT. Like many past evolutions of Army physical fitness testing, the ACFT includes multiple events designed to represent how well you can perform on the battlefield.

Sculpting a Fit and Lethal Force

The Army knows that military operations have become more complex. You’re not riding a horse into battle with your sword drawn. You’re up, they see you, you’re down. You’re wearing and carrying 80-plus pounds of gear through rugged mountain terrain, setting up OE-254s, performing HAZMAT operations in Level A, or emptying truck after truck full of supplies on a remote operating base.

Push-ups, sit-ups, and a two-mile run just couldn’t tell the military that you could perform under those rigorous conditions. In fact, all the APFT told the Army was that you could do push-ups, sit-ups, and a two-mile run. The APFT was designed to have 40 percent predictive power for performance in combat. But today, it’s all about functional fitness — and assessments indicate the ACFT has 80 percent predictive power for battlefield performance.

Training servicemembers for the ACFT (and requiring the test itself) is the Army’s way of improving soldiers’ physical fitness, reducing preventable injuries, enhancing stamina, and contributing to enhanced unit readiness.

The ACFT is required for every soldier. Age and gender don’t matter. Like my drill sergeant at “Relaxin’” Jackson told me, “You’re an infantryman first.” That means the Army wants assurance, whether you’re an 18-year-old male private or a 55-year-old female four-star, that you have muscular strength and endurance, power, speed, agility, cardiovascular endurance, balance, flexibility, coordination, and high-speed reaction time.

Is the ACFT harder to pass for some soldiers than it is for others? Yes. Does that mean you may need to work harder than your battle buddy? Absolutely. But that’s what this book is for. I can’t go to the gym with you, but I can show you what you need to do to meet the Army’s vision: “To deploy, fight, and win our nation’s wars by providing ready, prompt, and sustained land dominance by Army forces.”

The bottom line is that the Army is a standards-based institution, and those standards are in place to meet the requirements of combat operations.

HOW MUCH HOMEWORK DID THE ARMY DO?

The Army developed the ACFT over 20 years — it wasn’t a fly-by-night decision. After creating physical readiness requirements for all soldiers and conducting a specific study on physical demands, the Army zeroed in on ten components of physical fitness necessary for warfighting. The military brass consulted with military fitness leaders from the United Kingdom, Canada, Australia, France, and the Netherlands, as well as fitness experts from universities and reps from government agencies to put together its latest evolution of physical fitness testing.

Picking Up Performance Basics

The ACFT challenges you to complete six events, each designed to test one or more fitness components. You need to prepare for these events to max out your ACFT score; I go into details on the fitness components in the following sections:

3 Repetition Maximum Deadlift: The 3 Repetition Maximum Deadlift (MDL) represents your ability to safely and effectively lift heavy loads from the ground, bound, jump, and land. This event tests how well-conditioned your back and legs are; the better-conditioned those muscles are, the less likely you are to become injured when you have to move long distances under heavy load.

Fitness components: Muscular strength, balance, and flexibility

Standing Power Throw: The Standing Power Throw (SPT) represents your ability to throw equipment on or over obstacles, lift up your battle buddies, jump over obstacles, and employ progressive levels of force in hand-to-hand combat. It tests how well you can execute quick, explosive movements.

Fitness components: Explosive power, balance, range of motion, and flexibility

Hand Release Push-Up – Arm Extension: The Hand Release Push-Up – Arm Extension (HRP) represents your ability to withstand repetitive and sustained pushing that’s often necessary in combat tasks (like when your driver gets the HMMWV stuck in the mud and every vehicle in the convoy is mysteriously missing a tow bar). This modified push-up event tests your chest and core strength.

Fitness component: Muscular endurance

Sprint-Drag-Carry: The Sprint-Drag-Carry (SDC) represents your ability to accomplish high-intensity combat tasks that last between a few seconds and a few minutes, such as building a hasty fighting position, reacting quickly in a firefight, carrying ammo from one place to another, or extracting a casualty and carrying him or her to safety. The Sprint-Drag-Carry tests your strength, endurance, and anaerobic capacity.

Fitness components: Agility, anaerobic endurance, muscular endurance, and muscular strength

Leg Tuck: The Leg Tuck (LTK) represents your ability to carry heavy loads, climb over walls and other obstacles, and climb or descend ropes. The strength required for this event can help soldiers avoid back injuries. (Note: Throughout this book, I often refer to this event by its abbreviation, LTK, to help distinguish it from the plain old exercise known as the leg tuck.)

Fitness components: Muscular strength and endurance

Two-Mile Run: The Two-Mile Run (2MR) represents your ability to conduct continuous operations and ground movements on foot, as well as your ability to recover quickly in preparation for other physically demanding tasks, like reacting to enemy contact or carrying ammo from Point A to Point B.

Fitness component: Aerobic endurance

The ACFT doesn’t offer age brackets for scoring like the APFT did. That means whether you’re 18 and fresh out of Basic Combat Training or you’re a seasoned soldier with plenty of combat experience, you’re held to the same standard. The aim of this book is to get you to meet or exceed the standard so you can enjoy a full and illustrious (and injury-free) military career.

Range of motion and flexibility

The Army uses the ACFT to test soldiers’ range of motion and flexibility. Because both these things are an indicator of combat fitness — and because the Army needs combat-ready warriors on the battlefield — these test events can help determine a soldier’s overall fitness. The fitness gurus behind the scenes know that having a good range of motion also helps prevent injury, so the Army wins twice: It gets the combat-ready soldiers it needs and keeps servicemembers fit to fight.

The Army is quick to point out that training for the ACFT doesn’t put you at a higher risk for injury, provided that you train properly and don’t overdo it. New training resources, like the updated Field Manual 7-22, Holistic Health and Fitness, include guidance on minimizing a soldier’s risk for injury while preparing for the test. See Chapters 7 and 8 for exercises to help you improve your range of motion, and Chapter 9 for stretches that can improve your flexibility.

Balance

Balance is an important part of the ACFT, and you use it in the 3 Repetition Maximum Deadlift and Standing Power Throw. The Army wants to see how well you can resist forces that cause falls (like throwing a medicine ball behind your head). Your core plays a huge role in balance, so these events show the military brass how well-conditioned your back, abs, and legs really are. Strengthening your core is just good business anyway. A strong core contributes to healthy mobility later in life; just as importantly, it makes fitting into your uniform and falling into the right spot on the Army’s height and weight chart easier. Wobble over to Chapter 8 for ideas on improving your balance to max out your ACFT scores.

Agility

Slow is smooth, and smooth is fast. You’ve probably heard that at least a dozen times throughout your military career, and it applies to your mentality as well as your body. Modern combat situations require mobility and agility, and you see these two key abilities tested on the ACFT. Technically, mobility is the ability to move freely and easily, and agility is your ability to do so quickly. The Army needs to know that you’re able to move like a warrior. You don’t have to be a professional athlete, but you do have to meet Army standards.

Most notably, the ACFT checks out your mobility and agility in the Sprint-Drag-Carry event, where you have to perform three distinct exercises quick, fast, and in a hurry. I cover those in Chapter 2.

Explosive power

Movements that require maximum (or near-maximum) power output in a short amount of time tap into what fitness pros call explosive power. You see professional sports players use explosive power every time you watch a game; a quarterback uses it when he throws the ball, an outside hitter uses it when she spikes a volleyball, and wrestlers use it when they lift an opponent. The ACFT measures your explosive power in the Standing Power Throw, but that’s not the only event that requires it — you use explosive power during the Sprint-Drag-Carry, the Two-Mile Run (if you sprint to shave a few seconds off your time), and maybe even during the LTK.

Muscular strength and endurance

Remember the difference you and your family noticed in your physique after you graduated from Basic Combat Training (BCT)? When you joined the military, you may have already been strong — but you weren’t “Army Strong.” The ACFT measures your muscular strength and endurance in ways that you may not have trained for in BCT, and its demands are serious. It checks your muscular strength in four key areas: your legs, your core, your chest, and your upper back. You see muscular strength and endurance testing on the 3 Repetition Maximum Deadlift, Hand Release Push-Up – Arm Extension, Sprint-Drag-Carry, and LTK.

Muscular strength and endurance are related, but they’re not the same thing. You need endurance for tasks like lugging fuel cans around the motor pool, while strength ties into the maximum amount of weight you can lift one time. (In the gym, it’s called a one-rep max.)

Aerobic exercise for cardiovascular endurance

The Army measures your aerobic fitness through its old standby, the Two-Mile Run. Though you’re unlikely to have to run for two miles in a combat situation (and you’re even more unlikely to have to do it in your PT uniform), you are likely to engage in aerobic exercise — cardio — on the battlefield. The Army needs to know you can hack it, and it figures out what your endurance is like by making you run. Getting a good picture of a soldier’s aerobic fitness takes about 12 minutes of continuous exercise, and most people take longer than that to cover two miles. (Personally, I’d rather the Army just made me run for 12 minutes to see how far I get, but so far, they haven’t been very receptive to the idea.)

Aerobic exercise requires your heart to pump oxygenated blood to your muscles. Your heart has to beat faster to keep up with your movement, and your body has to figure out how to balance itself out until you stop the exercise. Check out Table 1-1, which gives you a ballpark range for where your heart rate should be in beats per minute (bpm) during moderate and vigorous aerobic exercise. The American Heart Association doesn’t distinguish between ages 20 and 30 (that’s why you don’t see a row in the table for 25-year-olds) because people in that age bracket typically fall into the same heart rate zones. Chapter 8 shows you how to take your cardio fitness up a notch or two, so if that’s an area you need to improve, you can find suggestions there.

TABLE 1-1 Heart Rate Zones

Age

Moderate Exercise

Vigorous Exercise

20

100 to 170 bpm

200 bpm

30

95 to 162 bpm

190 bpm

35

93 to 157 bpm

185 bpm

40

90 to 153 bpm

180 bpm

45

88 to 149 bpm

175 bpm

50

85 to 145 bpm

170 bpm

55

83 to 140 bpm

165 bpm

60

80 to 136 bpm

160 bpm

Anaerobic exercise for short-term muscle strength

Anaerobic exercise is high-intensity, high-power movement that requires your body to expend a lot of energy in a short period of time. Things like weightlifting, jumping rope, sprinting, and high-intensity interval training (HIIT) are examples of anaerobic exercise; if you take these movements to the battlefield, you’re looking at carrying a battle buddy to safety, running ammo cans between one truck and another, or throwing equipment over a wall so you can get cover from enemy fire. This kind of exercise pushes your body to demand more energy than you’d need for aerobic exercise, like running, and it relies on energy sources stored in your muscles.

Aerobic means “with oxygen,” and anaerobic means “without oxygen.” Sure, you still need oxygen to perform anaerobic exercises, but not in the same way that you do for aerobic exercises. Aerobic exercise uses oxygen to produce energy so your body can use fat and glucose for fuel, while anaerobic exercise can only use glucose for fuel. Glucose is available in your muscles for quick, short bursts of movement, and you get it through a process called glycolysis.

The Sprint-Drag-Carry is a prime example of how the Army tests your anaerobic fitness. Check out Chapter 8 for a wide range of exercises that can boost your anaerobic power.

PRT: Love it or Hate it, It’s Here to Stay

The Army’s Physical Readiness Training, or PRT, was designed to prepare soldiers for the ACFT. Many PRT drills have migrated into ATP 7-22.02, Holistic Health and Fitness Drills and Exercises. These drills, now called H2F (a complete revision of PRT), are all about functional fitness, which uses drills, exercises, and activities that are specific to performing certain tasks. Army Field Manual 7-22 and Chapter 7 of this book both contain all the info you need on H2F, but save it for 0630; to max out your ACFT, you probably need to go above and beyond the Army’s maintenance PT plan.

H2F covers preparation drills, core exercises, conditioning drills, and a whole host of movement training exercises that can help you perform well on the ACFT. But the best way to make sure you’re ready for all six events is to hit the gym for some serious training after work or on the weekends — and if you’re a little nervous about passing a certain event (I’m looking at you, LTK), that’s where you need to focus.

ARMY WELLNESS CENTERS: FREE (AND SMART) TO USE

If you live near or on an Army installation that has a Wellness Center, you’re in luck. These often underutilized facilities are designed to help soldiers, family members, retirees, and DA civilians zero in on the best possible health plans. They’re run by U.S. Army Medical Command, overseen by the Army Public Health Center, and staffed with health educators who can perform all kinds of evaluations to help you reach your fitness goals. From Bod Pods that measure your body fat content, VO2 max testing, and basal metabolic rate evaluation to individualized meal plans and smoking cessation programs, Army Wellness Centers are located at nearly every base in the United States and many overseas. The pros at these centers can help with stress management, good sleep habits, weight management, and workout plans, too. You don’t even need a referral — all you need to do is call and set up an appointment.

Understanding How the ACFT Fits into Your Army Role

You have to pass the ACFT. If you don’t, your career is in jeopardy. That’s not doomsday talk; if you fail, you pick up a flag, and a flag suspends favorable personnel actions, like promotions, awards, schools, and others. Even worse, Army Regulation 600-8-2 says that if you’re flagged for ACFT failure, your permanent change of station is at your commander’s discretion (and that’s really bad news if you’re excited about a PCS because you’re on orders to Schofield Barracks or Stuttgart). Finally, the Army can administratively separate you from service for ACFT failure.

If you have a physical training profile from your medical provider, you get a shot at alternate events on a modified ACFT (I cover those in Chapter 2). However, you still have to pass the 3 Repetition Maximum Deadlift, the Sprint-Drag-Carry, and your alternate aerobic event. If you don’t, you’re facing the same consequences as soldiers who fail the regular ACFT.

Making the grade

Every soldier is held to the same standards on the ACFT. The grading scale doesn’t distinguish between males and females, and you don’t get a break because you’re older than your battle buddy. The days of knocking out a couple of dozen push-ups and sit-ups before shuffling around the track for 18 minutes are gone — now, it’s all about whether you can keep up with your teammates.

Every job falls into one of three physical demand categories. For example, the infantry has the highest minimum standards. Other MOSs, like Chemical, Biological, Radiological and Nuclear Specialist have the lowest minimum standards. Some jobs, like Parachute Riggers and Water Treatment Specialists, are somewhere in the middle. See Chapter 4 to find out how the test is scored, as well as what physical demand category your MOS falls into.

Training on your own time — and helping your team

To improve your ACFT score, you have to put in the work. That means hitting the gym after COB and on weekends, or doing small-but-mighty exercises while you’re at work or in the field. But there’s an upside (other than passing the test, that is): Creating a PT plan for yourself and your team, squad, or platoon that results in a 100 percent pass rate makes a great counseling or evaluation report bullet. (I promise I won’t tell anyone that you lifted some ideas from this book.) Check out Chapter 26 for tips on maxing out your score, and head over to Appendix A for a blank workout calendar you can use to set yourself — and your team — up for success.

The Army Performance Triad

The Army’s Performance Triad, or P3 for short, includes sleep, activity, and nutrition. Your daily routine in these three areas can either increase or decrease your physical and mental performance, which ties into your unit’s performance. P3 is important to the ACFT, too, in these ways:

Sleep:

The Army recognizes that adequate sleep is critical to mission success, even if it’s tough to implement. Getting enough rest while you’re training for the ACFT and immediately prior to taking it is incredibly important — it determines how well you build strength and endurance, how quickly you recover, and even how you perform on short notice.

Activity:

The ACFT measures your physical fitness level and how well you’re likely to perform on the battlefield, and training for it is critical. Physical activity improves your mood, makes you live longer, and helps keep your mind clear so you can make good choices.

Nutrition:

The Army isn’t testing whether you’re vitamin D-fortified on the ACFT, but putting the right fuel in your body can help you perform your best. The right foods can increase your energy and endurance, shorten the recovery time you need between activities, improve your focus and concentration, and help you look and feel better, too.

Chapter 2

Getting an Overview of the ACFT

IN THIS CHAPTER

Navigating Army regs around the ACFT

Zeroing in on the ACFT’s six events

Discovering alternatives for profiles

The Army Combat Fitness Test (ACFT) is the official test of record for American soldiers all over the world, and like all the moving parts in the Army, it’s governed by its fair share of field manuals, technical manuals, and Army regulations. When you’re training for the ACFT, you need the right equipment, but don’t sweat it, because your on-post fitness centers and your unit are supposed to have it on hand. Your unit needs special equipment to administer the test, too, which I cover later in this chapter.

With gender- and age-neutral scoring requirements, every soldier is required to meet the same scoring standard. The six-event ACFT covers it all: muscular strength and endurance, balance, agility, cardiovascular endurance, anaerobic endurance, and range of motion. Unlike the old APFT, you can’t just show up on test day and expect to perform well. This one requires plenty of preparation because it’s about functional fitness — not just push-ups, sit-ups, and a two-mile run.

Your best bet? Start training early and often for the ACFT. Make it your primary focus for gym time and build in recovery periods so you get the most from your workouts. Fill in the blank workout calendar in Appendix A so you can carve out time to zero in on the training that will help you improve in your weakest events. And remember: Train as you fight. Don’t forget to work in the actual event exercises so you know what to expect (and even how well you’ll do) on test day.

Reading Up on the Army’s Resources and Requirements for the ACFT

The Army has a variety of rules for both you and the test site on the big day. The following sections break down some of these requirements.

Checking out Army regs and training resources

Soldiers are still subject to AR 40-501, Standards of Medical Fitness; AR 670-1, Wear and Appearance of Army Uniforms and Insignia (the APFU is the only authorized uniform for the ACFT, in case you were wondering whether you can wear yoga pants); AR 350-1, Army Training and Leader Development; and AR 600-9, The Army Weight Control Program.

Field Manual 7-22, Holistic Health and Fitness, is the Army’s newest training resource to prep soldiers for the ACFT. Additionally, CALL Publication 20-09 goes into detail about the test itself, ATP 7-22.01 regulates testing, ATP 7-22.02 covers conditioning and training drills, and the Army set up a special webpage to address ACFT basics at www.army.mil/acft.

Surveying site and equipment requirements

The Army is very specific about the type of PT field units can use to conduct the ACFT. It has to be a flat field space approximately 40 meters by 40 meters, and it should be well-maintained and cut grass or artificial turf that’s generally flat and free from debris. Check out Chapter 3 for more information on the ACFT field’s required setup. For the Two-Mile Run course, the start and finish point must be close to the Leg Tuck station. The Sprint-Drag-Carry can be performed on properly maintained grass or artificial turf with a standard 90-pound nylon sled, or it can be performed on wood, packed dirt, vinyl, or smooth concrete with a 180-pound nylon sled. You can’t perform the SDC on unimproved dirt, gravel, rubberized floors, ice, or snow.

When the field is sorted out, units can only administer the ACFT with specific equipment. In addition to a measuring pointer, cones for marking lanes and distance, stopwatches, and an outdoor timing clock, these are the major equipment components for the ACFT, which I cover in greater detail in Chapter 3:

Hex bars

Bumper plates

Sled with pull strap

10-pound medicine ball

40-pound kettlebells

Metric measuring tape

Climbing bars or a climbing pod

Each unit should have the right equipment for modified ACFTs, too, which I cover in the “Biking, Rowing, or Swimming Your Way through the Alternate Events” section of this chapter. The stationary bike must feature adjustable handlebars and an adjustable seat, as well as an accurate odometer. The rower must be stationary and feature a seat, handles, and rail that can accommodate soldiers of different sizes. It has to have an accurate odometer that measures time, distance, and resistance level.

Getting used to gender- and age-neutral scoring requirements

No matter who you are or where you are in your military career, you’re held to the same ACFT standards as every other soldier in your military occupational specialty. The ACFT has gender- and age-neutral scoring requirements, which means females and males must achieve the same minimum scores on the test (although the test does have three physical demand categories that apply to different MOSs, which I cover in Chapter 4). Whether you’re an enlisted soldier, a warrant officer, or a commissioned officer, you have to meet the same standards as your peers across the board, based on your job.