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ACFT Army Combat Fitness Test For Dummies


ACFT Army Combat Fitness Test For Dummies

Book + Online Videos
1. Aufl.

von: Angie Papple Johnston

17,99 €

Verlag: Wiley
Format: PDF
Veröffentl.: 17.12.2020
ISBN/EAN: 9781119704294
Sprache: englisch
Anzahl Seiten: 464

DRM-geschütztes eBook, Sie benötigen z.B. Adobe Digital Editions und eine Adobe ID zum Lesen.

Beschreibungen

<p><b>The best standalone resource for the Army Combat Fitness Test</b></p> <p>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.</p> <p>Utilizing the accessible and simple approach that has made the <i>For Dummies</i> series famous the world over, <i>ACFT For Dummies</i> is packed with everything you need to train for and ultimately crush the ACFT. Topics include:</p> <ul> <li>An overview of the test, including how it fits into your army role</li> <li>How the test is administered (location, equipment, etc.)</li> <li>Instructions on how to perform each of the six events</li> <li>How the ACFT is scored</li> <li>Training for the ACFT on your own time</li> <li>The importance of recovery, including essential stretches</li> <li>How to build your own workout routine</li> <li>Videos for each of the six events with tips for how to train for them</li> </ul> <p>The <i>ACFT For Dummies</i> prepares readers to tackle the new, tougher Army fitness test with practical examples and concrete strategies that will push each servicemember to new heights.</p>
<p><b>Introduction</b><b> 1</b></p> <p>About This Book 1</p> <p>Foolish Assumptions 2</p> <p>Icons Used in This Book 2</p> <p>Beyond the Book 3</p> <p>Where to Go from Here 3</p> <p><b>Part 1: Getting to Know the ACFT 5</b></p> <p><b>Chapter 1: Army Physical Fitness: The Cornerstone of Combat Readiness </b><b>7</b></p> <p>Saying Goodbye to the Old APFT 8</p> <p>Sculpting a Fit and Lethal Force 8</p> <p>Picking Up Performance Basics 10</p> <p>Range of motion and flexibility 11</p> <p>Balance 11</p> <p>Agility 12</p> <p>Explosive power 12</p> <p>Muscular strength and endurance 12</p> <p>Aerobic exercise for cardiovascular endurance 13</p> <p>Anaerobic exercise for short-term muscle strength 14</p> <p>PRT: Love it or Hate it, It’s Here to Stay 14</p> <p>Understanding How the ACFT Fits into Your Army Role 15</p> <p>Making the grade 15</p> <p>Training on your own time — and helping your team 16</p> <p>The Army Performance Triad 16</p> <p><b>Chapter 2: Getting an Overview of the ACFT</b><b> 17</b></p> <p>Reading Up on the Army’s Resources and Requirements for the ACFT 18</p> <p>Checking out Army regs and training resources 18</p> <p>Surveying site and equipment requirements 18</p> <p>Getting used to gender- and age-neutral scoring requirements 19</p> <p>Diagnostic ACFTs versus record ACFTs: Pinning down test frequency 19</p> <p>Breaking Down the Six Events and Their Scoring 20</p> <p>The Preparation Drill 22</p> <p>3 Repetition Maximum Deadlift 23</p> <p>Standing Power Throw 25</p> <p>Hand Release Push-Up – Arm Extension 28</p> <p>Sprint-Drag-Carry 30</p> <p>Leg Tuck 33</p> <p>Two-Mile Run 36</p> <p>The Recovery Drill 37</p> <p>Biking, Rowing, or Swimming Your Way through the Alternate Events 37</p> <p>Bike 38</p> <p>Row 38</p> <p>Swim 39</p> <p><b>Chapter 3: Understanding How the Army Administers the ACFT</b><b> 41</b></p> <p>Counting Down the Minutes 42</p> <p>Doing Your Homework before the Test 43</p> <p>Having the Right Tools for the Job: Required Equipment 43</p> <p>Looking at Helpful Test-Day Details 46</p> <p>Equipment on the lanes 47</p> <p>Soldier testing order 47</p> <p>Card-carrying ACFT-takers: Scorecards 47</p> <p>Stylin’ and profilin’: What you can’t use during the ACFT 48</p> <p>Making the Grade to Score the ACFT 48</p> <p>Level I ACFT graders 48</p> <p>Level II ACFT graders 49</p> <p>Level III ACFT grader-instructors 49</p> <p><b>Chapter 4: Breaking Down ACFT Instructions and Scoring </b><b>51</b></p> <p>Following the Rules: The Official ACFT Instructions 52</p> <p>Lifting with your legs: 3 Repetition Maximum Deadlift instructions 52</p> <p>Trying MDL tips and techniques 53</p> <p>Watching for trouble spots on the MDL 53</p> <p>Exercising explosive power: Standing Power Throw instructions 55</p> <p>Surveying SPT tips and techniques 55</p> <p>Watching for trouble spots on the SPT 56</p> <p>Letting it go: Hand Release Push-up – Arm Extension instructions 56</p> <p>Harping on HRP tips and techniques 57</p> <p>Watching for trouble spots on the HRP 59</p> <p>Showing your combat moves: Sprint-Drag-Carry instructions 59</p> <p>Sorting out SDC tips and techniques 60</p> <p>Watching for trouble spots on the SDC 61</p> <p>Considering core strength: Leg Tuck instructions 62</p> <p>Looking for LTK tips and techniques 63</p> <p>Watching for trouble spots on the LTK 64</p> <p>Welcoming an old friend: Two-Mile Run instructions 65</p> <p>Marking 2MR tips and techniques 65</p> <p>Watching for trouble spots on the 2MR 66</p> <p>Addressing the ACFT’s Scoring Scale 66</p> <p>Perusing Physical Demand Categories 66</p> <p>Weighing your score on the scale 74</p> <p>Tallying up your score on the new ACFT scorecard 75</p> <p>Accounting for the ACFT MOD 77</p> <p>Sailing through the 5,000-Meter Row 77</p> <p>Braking for the 15,000-Meter Bike 77</p> <p>Soaking up the 1,000-Meter Swim 78</p> <p>Taking Another Shot: Army Policy on ACFT Failures 78</p> <p><b>Part 2: Training for the ACFT on Your Own Time 81</b></p> <p><b>Chapter 5: Putting the (Mandatory) “Fun” in Functional Fitness</b><b> 83</b></p> <p>Mastering the Science of Movement Training 83</p> <p>Distinguishing muscle training from movement training 84</p> <p>Playing with planar movement 85</p> <p>Sectioning off the 4Q model 86</p> <p>Finding Functional Fitness Basics 88</p> <p>Core strength 91</p> <p>Leg strength 91</p> <p>Back strength 94</p> <p>Chest strength 95</p> <p>Bicep, tricep, forearm, and shoulder strength 95</p> <p><b>Chapter 6: Stacking Up the Army’s Physical Fitness Components</b><b> 99</b></p> <p>Tracing the Origins of PRT and the ACFT 100</p> <p>Counting on the Army’s Ten Fitness Components 101</p> <p>Muscular strength 101</p> <p>Muscular endurance 102</p> <p>Power 102</p> <p>Speed 102</p> <p>Agility 103</p> <p>Aerobic endurance 103</p> <p>Balance 103</p> <p>Flexibility 104</p> <p>Coordination 104</p> <p>Reaction time 104</p> <p>Getting Heart Smart for Aerobic Exercise 105</p> <p>Calculating your resting heart rate 105</p> <p>Finding your target heart rate for aerobic exercise 106</p> <p>Fitting FITT Principles into Your Workout 108</p> <p>Frequency 108</p> <p>Intensity 108</p> <p>Type 110</p> <p>Time 110</p> <p>Powering Your Way through Life with Anaerobic Exercise 110</p> <p><b>Chapter 7: Examining P3, PRT, H2F, and the ACFT</b><b> 113</b></p> <p>Cornering the Army’s Performance Triad 113</p> <p>Sleep 114</p> <p>Activity 114</p> <p>Nutrition 115</p> <p>Reading Up on PRT Documentation 115</p> <p>Matching PRT Drills and ACFT Events 116</p> <p>Maximizing PRT for the 3 Repetition Maximum Deadlift 118</p> <p>The sumo squat 118</p> <p>Alternate staggered squat jump 119</p> <p>Forward lunge 120</p> <p>Stepping up PRT for the Standing Power Throw 122</p> <p>Power jump 122</p> <p>Overhead push-press 123</p> <p>Tuck jump 125</p> <p>Practicing PRT for the Hand Release Push-Up – Arm Extension 126</p> <p>Supine chest press 127</p> <p>8-count T push-up 128</p> <p>Incline bench 130</p> <p>Surveying PRT for the Sprint-Drag-Carry 132</p> <p>Straight-leg deadlift 132</p> <p>Bent over row 133</p> <p>300-meter shuttle run 135</p> <p>Looking at PRT for the Leg Tuck 135</p> <p>Bent-leg raise 136</p> <p>Leg tuck and twist 137</p> <p>Alternating grip pull-up 139</p> <p>Tackling PRT for the Two-Mile Run 141</p> <p>Sprint intervals (30:60s and 60:120s) 141</p> <p>Release run 141</p> <p>Hill repeats 142</p> <p>Taking a Closer Look at PRT and Its Drills 143</p> <p>Preparation Drill 144</p> <p>4 for the Core 145</p> <p>Conditioning Drills 1, 2, and 3 145</p> <p>Climbing Drills 1 and 2 147</p> <p>The Guerilla Drill 147</p> <p>The Hip Stability Drill 147</p> <p>The Push-Up and Sit-Up Drill 147</p> <p>The Shoulder Stability Drill 147</p> <p>Running, Endurance and Mobility Activities: Military Movement Drills 1 and 2 148</p> <p>The Strength Training Circuit 148</p> <p>Recovery Drill 149</p> <p>Using PRT to Train for the ACFT 150</p> <p><b>Chapter 8: Training to Standard on the ACFT</b><b> 151</b></p> <p>Getting the Basics Down Before You Exercise 152</p> <p>Back and Legs: Maxing the 3 Repetition Maximum Deadlift Score 154</p> <p>Sumo squats 155</p> <p>Staggered squats 156</p> <p>Lunges 157</p> <p>Conventional deadlifts 157</p> <p>Bent over rows 160</p> <p>Grip work 162</p> <p>Explosive Power: Training for the Standing Power Throw 162</p> <p>Power jumps 162</p> <p>Overhead push presses 163</p> <p>Tuck jumps 166</p> <p>Romanian deadlifts 167</p> <p>Kettlebell swings 168</p> <p>Medicine ball power jumps 169</p> <p>Standing front shoulder raises with bands 170</p> <p>Practice Makes Perfect: Doing More Hand Release Arm-Extension Push-Ups 171</p> <p>Supine chest presses 171</p> <p>Incline bench presses 172</p> <p>Chest flys 174</p> <p>Renegade row push-ups 175</p> <p>Medicine Ball push-ups 177</p> <p>Training for the Sprint-Drag-Carry to Boost Your Battlefield Skills 178</p> <p>Shuttle runs 178</p> <p>Straight-leg deadlifts 179</p> <p>Zercher carries 180</p> <p>Planks 181</p> <p>Glute-hamstring raises 182</p> <p>Grip, Hips, Shoulders, and Elbows: Training for the Leg Tuck 184</p> <p>Bent-leg raises 184</p> <p>The leg tuck and twist 184</p> <p>Mixed-grip pull-ups 186</p> <p>Rope climbs 187</p> <p>Isometric hangs 189</p> <p>Side pillar holds 190</p> <p>The contralateral dead bug 190</p> <p>Is, Ys, and Ts 192</p> <p>Kettlebell pull-throughs 193</p> <p>Internal, external, and elevated shoulder rotations 194</p> <p>When My Granny Was 91: How to Improve Your Two-Mile Run Time 197</p> <p>Sprint interval training 198</p> <p>Hill repeats 198</p> <p>Walking lunge 199</p> <p>Barbell squats 200</p> <p>Calf raises 202</p> <p>Glute bridges 203</p> <p><b>Chapter 9: Stretching for Recovery and Peak Performance</b><b> 205</b></p> <p>Bouncing Back Stronger through Recovery 206</p> <p>Getting back on your feet after training with active recovery 206</p> <p>Discovering delayed-onset muscle soreness 207</p> <p>Building in recovery days and taking care of injuries 208</p> <p>Avoiding overtraining syndrome 209</p> <p>Stretching Out Your Workout Recovery 209</p> <p>Attending to Army Stretches 211</p> <p>Overhead arm pull 211</p> <p>Rear lunge 212</p> <p>Extend and flex 213</p> <p>Thigh stretch 213</p> <p>Single-leg over 215</p> <p>Loosening up Your Legs and Hips 216</p> <p>Standing hamstring stretch 216</p> <p>Piriformis stretch 217</p> <p>Frog stretch 217</p> <p>Butterfly stretch 219</p> <p>Lunging hip flexor stretch 220</p> <p>Lying quad stretch 221</p> <p>Calf stretch 221</p> <p>Examining Essential Arm Stretches 222</p> <p>Triceps stretch 222</p> <p>Standing bicep stretch 224</p> <p>Seated bicep stretch 224</p> <p>Wrist extension and flexion 225</p> <p>Forearm flexor stretch 226</p> <p>Beefing up Your Neck, Shoulder, and Back Stretches 227</p> <p>Seated shoulder squeeze 227</p> <p>Upper back stretch 228</p> <p>Knee to chest stretch 229</p> <p>Seated back rotation 230</p> <p>Side-lying thoracic rotation 231</p> <p>Upper trap stretch 232</p> <p>Cross-body shoulder stretch 233</p> <p>Priming the Pecs: Chest Stretches 234</p> <p>Lying chest stretch 234</p> <p>Elbow-to-elbow grip 235</p> <p>Bent-arm wall stretch 236</p> <p>Stretching out Your Six-Pack 237</p> <p>Sphinx 237</p> <p>Child’s pose against a wall 238</p> <p>Doing Dynamic Stretches for Multiple Muscles 239</p> <p>Lunge with spinal twist 239</p> <p>90/90s 240</p> <p>Side bends 241</p> <p>Extended child’s pose with sphinx stretch 242</p> <p>Standing figure 4 244</p> <p>Quadruped rotation 245</p> <p>Dynamic shoulder stretch from child’s pose 246</p> <p>Cat/cow 247</p> <p><b>Chapter 10: Focusing on the ACFT for Females</b><b> 249</b></p> <p>Factoring Female Physiology into Common ACFT Challenges 250</p> <p>Cycling your way through workouts 251</p> <p>Introducing the female athlete triad 252</p> <p>Balancing Pregnancy and Physical Training 253</p> <p>Profiling pregnant soldiers 253</p> <p>Perusing the P3T program 255</p> <p>Your (Kid’s) Mom Wears Combat Boots: Working Out Postpartum 256</p> <p><b>Chapter 11: Surveying ACFT Training for Seasoned Soldiers</b><b> 259</b></p> <p>Safety First: Taking Workout Precautions 260</p> <p>Kicking around Exercises for Knee Issues 260</p> <p>Straight leg raises 261</p> <p>Hamstring curls with dumbbells 262</p> <p>Wall squats 262</p> <p>Step-ups 263</p> <p>Side leg raises 264</p> <p>Avoiding Certain Exercises for Back Issues 265</p> <p><b>Chapter 12: Dealing with Injuries</b><b> 269</b></p> <p>An Ounce of Prevention: Avoiding Injury with P3 269</p> <p>Sleep and injury prevention 270</p> <p>Actively preventing injury 271</p> <p>Fueling up for injury prevention 272</p> <p>Covering Common Injuries across the Army 273</p> <p>Rub Some Dirt on It? Knowing When to Go to Sick Call 275</p> <p>When RICE Isn’t a Carb: Treating Injuries at Home 276</p> <p>Rest as a home remedy 277</p> <p>Putting an injury on ice 277</p> <p>Keeping your injury under (compression) wraps 277</p> <p>Elevating an injured extremity 278</p> <p><b>Part 3: Structure, Form, and Functional Fitness 279</b></p> <p><b>Chapter 13: Wising Up to Workout Wisdom</b><b> 281</b></p> <p>Following Eight Habits of Highly Successful Exercisers 282</p> <p>Make health a lifestyle 282</p> <p>Have fun with it 282</p> <p>Look at what you’re doing as training, not exercising 282</p> <p>Get back on track as soon as you can 283</p> <p>Ask for help when you need it 283</p> <p>Keep it simple 283</p> <p>Don’t use weight loss as an indicator of your workout’s effectiveness 283</p> <p>Mix endurance and strength training 284</p> <p>Optimizing Your Breathing for Your Activity 284</p> <p>Breathing while running 285</p> <p>Breathing during strength training 285</p> <p>Breathing to relax 285</p> <p>Resting between Workouts 286</p> <p><b>Chapter 14: Understanding Your Body’s Muscular Structure</b><b> 287</b></p> <p>Putting Your Skeletal Muscles on the Map 288</p> <p>Getting to know your skeletal muscles 288</p> <p>Adding up antagonistic pairs 289</p> <p>Zeroing in on the Cardiovascular System 290</p> <p><b>Chapter 15: Strength Training to Get Army Strong</b><b> 293</b></p> <p>Bulking up Your Weight-Training Vocab 293</p> <p>Following Safety Principles 296</p> <p>Testing Your Strength 298</p> <p>Checking out upper-body strength with push-ups 298</p> <p>Crunching the numbers on abdominal strength 299</p> <p>Muscling your way through a leg strength test 300</p> <p>Switching It up with Periodization 301</p> <p>Appreciating the Real Worth of Free Weights and Weight Machines 302</p> <p>Looking at Group Strength Training 303</p> <p><b>Chapter 16: Pumping Some Heart-Smart Aerobic Exercise </b><b>305</b></p> <p>Understanding the Cardiovascular System’s Role in Exercise 305</p> <p>Starting with resting heart rate 307</p> <p>Linking heart efficiency and exercise 308</p> <p>Identifying why the Army measures cardiorespiratory fitness 308</p> <p>Finding Your VO2 Max 309</p> <p>Astrand Treadmill Test 309</p> <p>2.4-km Cooper Run Test 312</p> <p>Multistage Beep Test 312</p> <p>Queuing up the Cardio 312</p> <p>Hitting your target and max heart rates 313</p> <p>Going beyond minimum cardio recommendations 314</p> <p><b>Chapter 17: Trying Functional Fitness Concepts for Your Core</b><b> 315</b></p> <p>Introducing Your Core Muscles 315</p> <p>Strengthening Your Core with Beginner Core Exercises 318</p> <p>Hip lifts 318</p> <p>Crunches 320</p> <p>Bicycle kicks 321</p> <p>The Superman 322</p> <p>Pulling Your Own Weight During Core Training 323</p> <p>V-ups 323</p> <p>Scissor kicks 324</p> <p>Side planks 325</p> <p>Trying Out the Army (Core) Ball — No ASUs Necessary 326</p> <p>Ab rolls 326</p> <p>Stability ball knee raises 327</p> <p>Stability ball hip thrusts 328</p> <p>Perusing Core Exercises for Pregnancy Profiles 329</p> <p>Cat/cow 330</p> <p>Modified side plank 330</p> <p>Side lunges 331</p> <p>Pregnancy core stretch 332</p> <p>Stretching and Toning Your Core with Pilates and Yoga 333</p> <p>Pilates 333</p> <p>Yoga 334</p> <p><b>Chapter 18: Personalizing Your Workout Routine</b><b> 335</b></p> <p>Building Your Own Workout Routine 335</p> <p>Identifying your personal goals and resources 336</p> <p>Weight a minute: Figuring out your reps and intensity 337</p> <p>Supersetting 338</p> <p>Making time to stretch 338</p> <p>Marking training days on your calendar 338</p> <p>Scheduling recovery days into your routine 339</p> <p>Charting your progress 340</p> <p>Sneaking in Daytime Workouts You Can Do Anywhere 340</p> <p>Chair dips 341</p> <p>Calf raises 342</p> <p>Single-leg squats 343</p> <p>Bicep presses 344</p> <p>Seated hip thrusts 344</p> <p><b>Part 4: Nutrition and the “Whole Soldier” Concept 347</b></p> <p><b>Chapter 19: Surveying Army Standards for Height and Weight</b><b> 349</b></p> <p>Taking Stock of Army Height and Weight Requirements 350</p> <p>Going into the Army Body Composition Program 353</p> <p>Distinguishing BMI from Body Fat Measurements 354</p> <p><b>Chapter 20: Becoming a Lean, Green, Fighting Machine: Principles of Nutrition</b><b> 357</b></p> <p>Dishing on Hunger and Appetite 358</p> <p>Distinguishing hunger from appetite 358</p> <p>Hobnobbing with hunger hormones 359</p> <p>Eating Pre- and Post-Workout 360</p> <p>Fueling up before working out 360</p> <p>Getting the right foods after your workout 362</p> <p>Making ACFT-Smart Dietary Changes 363</p> <p>Promoting fitness by avoiding diets 363</p> <p>Incorporating healthier eating habits (without dieting) 363</p> <p><b>Chapter 21: Identifying the Building Blocks of Nutrition</b><b> 365</b></p> <p>Choosing the Right Food Groups 365</p> <p>Setting the table with MyPlate 366</p> <p>Keeping less healthy options in check 366</p> <p>Taking Vitamins for a Spin 367</p> <p>Getting vitamins the old-fashioned way 368</p> <p>Gauging DRIs and ULs for vitamins 369</p> <p>Considering special conditions for vitamins 371</p> <p>Minerals: Mining for Your Body’s Essentials 371</p> <p>Eating your major minerals 372</p> <p>Moderating minerals: DRIs and ULs 374</p> <p>Recognizing who needs more minerals 374</p> <p>Chewing on Carbs 374</p> <p>Breaking down simple and complex carbs and dietary fiber 375</p> <p>Putting your carbs to work for you 375</p> <p>Addressing Amino Acids and Antioxidants 376</p> <p><b>Chapter 22: Drink Water: It’s More Than a Basic Training Chant</b><b> 379</b></p> <p>Understanding How Your Body Uses Water 379</p> <p>Water is a Necessity, Not a Crutch: Avoiding Dehydration 380</p> <p>Recognizing the warning signs of dehydration 381</p> <p>Looking at the effects of dehydration 382</p> <p>Eyeing Electrolytes 383</p> <p><b>Chapter 23: Making Sure Everything You Take In Counts</b><b> 385</b></p> <p>Understanding Metabolic Equivalents 386</p> <p>Examining How Dietary Changes Can and Can’t Help You Drop Weight 387</p> <p>Safely slashing calories to lose weight 389</p> <p>Ignoring the crowd following popular diets 390</p> <p>Getting the Skinny on Cholesterol and Unhealthy Fats 391</p> <p>Cholesterol 391</p> <p>Are you a good fat or a bad fat? 392</p> <p>Taking a Drive through Fast Food 393</p> <p>Nutritional composition of fast foods 393</p> <p>Eating smart while dining out 395</p> <p>Considering Coffee, Energy Drinks, and Alcohol 396</p> <p>The best part of waking up (and the rest of the day): Savoring coffee’s benefits 396</p> <p>Loading up on caffeine through energy drinks 397</p> <p>Thinking before you drink: Alcohol’s effects on your system 397</p> <p>Cracking Down on Supplements 399</p> <p>Protein pow(d)er: Scrutinizing protein supplements 399</p> <p>Shunning pre-workout supplements 400</p> <p><b>Chapter 24: Eating Right</b><b> 403</b></p> <p>Dishing up Basic Dietary Guidelines for Soldiers 404</p> <p>Helping Yourself to Healthy Eating Patterns 405</p> <p>Putting the brakes on sodium, saturated and trans fats, and added sugars 406</p> <p>Playing with portion control 407</p> <p>Treat yo’ self: Giving yourself a pass to indulge sometimes 408</p> <p><b>Part 5: The Part of Tens 409</b></p> <p><b>Chapter 25: Ten Surefire Ways to Fail the ACFT</b><b> 411</b></p> <p>Choosing Not to Work Out 411</p> <p>Failing to Know How to Do Each Event 412</p> <p>Falling off the Fitness Wagon before the Test 412</p> <p>Practicing for the Wrong Events 412</p> <p>Drinking Alcohol the Night before the Test 413</p> <p>Forgetting to Hydrate 413</p> <p>Forgetting to Fuel Up 413</p> <p>Missing the Mark on Height and Weight 414</p> <p>Taking Pre-Workout or Other Potentially Unsafe Supplements Before the Test 414</p> <p>Committing Safety Violations or Faults 414</p> <p><b>Chapter 26: Ten Tips for Maxing Out Your Score on the ACFT</b><b> 415</b></p> <p>Putting in Extra Effort and Committing to Getting a 600 415</p> <p>Training As You Test 416</p> <p>Doing Cardio and Strength Training Leading Up to the Test 416</p> <p>Getting Hard-Core with Your Core 416</p> <p>Practicing at Least One Event Every Day 417</p> <p>Tracking Your Progress 417</p> <p>Using High-Quality Fuel 417</p> <p>Hydrating before and during the ACFT 417</p> <p>Getting Enough Sleep before the Test 418</p> <p>Using All the Info You Have to Your Advantage 418</p> <p><b>Chapter 27: Ten Ways to Change up Your Exercise Routine </b><b>419</b></p> <p>Using (Or Ditching) the Buddy System 419</p> <p>Mixing up Your Personal Speed 420</p> <p>Getting Creative with Exercises 420</p> <p>Playing Mood Music 420</p> <p>Going Backward Once in a While 420</p> <p>Switching Locations 421</p> <p>Dialing up the Intensity 421</p> <p>Trying Group Fitness 421</p> <p>Downloading an App 421</p> <p>Playing Games 422</p> <p><b>Chapter 28: Ten Ways to Cut Calories without Starving</b><b> 423</b></p> <p>Don’t Drink Your Calories 423</p> <p>Fill Your Water Reserves Before You Eat 424</p> <p>Switch to Lowfat Versions of Your Favorite Foods 424</p> <p>Don’t Buy Junk Food 424</p> <p>Cook at Home 424</p> <p>Lighten up on the Condiments 425</p> <p>Set the Table with Smaller Plates 425</p> <p>Try Low-Cal Appetizers at Home 425</p> <p>Never Eat out of the Container 425</p> <p>Don’t Force Yourself to Clean Your Plate 426</p> <p>Appendix: Fill-In-The-Blanks Workout Calendar 427</p> <p>Index 429</p>
<p><b>Angie Papple Johnston</b> joined the United States Army in 2006, preparing to tackle chemical weapons as a Chemical, Biological, Radiological, and Nuclear Specialist. She is also a certified group fitness trainer.
<ul> <li>Get ready for the Army Combat Fitness Test</li> <li>Create a training plan that works</li> <li>Conquer the dreaded Leg Tuck event</li> </ul> <p><b>Conquer the Army Combat Fitness Test!</b> <p>You've heard that it's tough—and it is. Based on typical physical tasks that soldiers may encounter on duty, the rigorous new ACFT is proving to be a difficult hurdle for new recruits and seasoned soldiers alike. But with this book on your side, you have a personal coach and trainer to prepare you. Practical examples, basic strategies, and a training regimen, along with essential advice on nutrition, stretching, and avoiding injuries, plus free videos online, all work together to help you get in shape physically and mentally. Hey, you've got this! <p><b>Inside...</b> <ul> <li>An overview of the test</li> <li>How the ACFT is scored</li> <li>Specific exercises to boost your performance</li> <li>How to perform each event</li> <li>Setting up a training regimen</li> <li>Taking care of your body</li> <li>The importance of recovery</li> <li>Nutrition solutions</li> </ul>

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