{"product_id":"acft-army-combat-fitness-test-for-dummies-9781119704287","title":"ACFT Army Combat Fitness Test For Dummies","description":"\u003cb\u003eBook Synopsis\u003c\/b\u003e\u003cbr\u003e\u003cp\u003e\u003cb\u003eThe best standalone resource for the Army Combat Fitness Test\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAs 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.\u003c\/p\u003e \u003cp\u003eUtilizing the accessible and simple approach that has made the \u003ci\u003eFor Dummies\u003c\/i\u003e series famous the world over, \u003ci\u003eACFT For Dummies\u003c\/i\u003e is packed with everything you need to train for and ultimately crush the ACFT. Topics include:\u003c\/p\u003e \u003cul\u003e \u003cli\u003eAn overview of the test, including how it fits into your army role\u003c\/li\u003e \u003cli\u003eHow the test is administered (location, equipment, etc.)\u003c\/li\u003e \u003cli\u003eInstructions on how to perform each of the six events\u003c\/li\u003e \u003cli\u003eHow the ACFT is scored\u003c\/li\u003e \u003cli\u003eTraining for the ACFT on your own time\u003c\/li\u003e \u003cli\u003eThe importance of recovery, including essential stretches\u003c\/li\u003e \u003cli\u003eHow\u003cbr\u003e\u003cbr\u003e\u003cb\u003eTable of Contents\u003c\/b\u003e\u003cbr\u003e\u003cp\u003e\u003cb\u003eIntroduction\u003c\/b\u003e\u003cb\u003e 1\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAbout This Book 1\u003c\/p\u003e \u003cp\u003eFoolish Assumptions 2\u003c\/p\u003e \u003cp\u003eIcons Used in This Book 2\u003c\/p\u003e \u003cp\u003eBeyond the Book 3\u003c\/p\u003e \u003cp\u003eWhere to Go from Here 3\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 1: Getting to Know the ACFT 5\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 1: Army Physical Fitness: The Cornerstone of Combat Readiness \u003c\/b\u003e\u003cb\u003e7\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eSaying Goodbye to the Old APFT 8\u003c\/p\u003e \u003cp\u003eSculpting a Fit and Lethal Force 8\u003c\/p\u003e \u003cp\u003ePicking Up Performance Basics 10\u003c\/p\u003e \u003cp\u003eRange of motion and flexibility 11\u003c\/p\u003e \u003cp\u003eBalance 11\u003c\/p\u003e \u003cp\u003eAgility 12\u003c\/p\u003e \u003cp\u003eExplosive power 12\u003c\/p\u003e \u003cp\u003eMuscular strength and endurance 12\u003c\/p\u003e \u003cp\u003eAerobic exercise for cardiovascular endurance 13\u003c\/p\u003e \u003cp\u003eAnaerobic exercise for short-term muscle strength 14\u003c\/p\u003e \u003cp\u003ePRT: Love it or Hate it, It’s Here to Stay 14\u003c\/p\u003e \u003cp\u003eUnderstanding How the ACFT Fits into Your Army Role 15\u003c\/p\u003e \u003cp\u003eMaking the grade 15\u003c\/p\u003e \u003cp\u003eTraining on your own time — and helping your team 16\u003c\/p\u003e \u003cp\u003eThe Army Performance Triad 16\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 2: Getting an Overview of the ACFT\u003c\/b\u003e\u003cb\u003e 17\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eReading Up on the Army’s Resources and Requirements for the ACFT 18\u003c\/p\u003e \u003cp\u003eChecking out Army regs and training resources 18\u003c\/p\u003e \u003cp\u003eSurveying site and equipment requirements 18\u003c\/p\u003e \u003cp\u003eGetting used to gender- and age-neutral scoring requirements 19\u003c\/p\u003e \u003cp\u003eDiagnostic ACFTs versus record ACFTs: Pinning down test frequency 19\u003c\/p\u003e \u003cp\u003eBreaking Down the Six Events and Their Scoring 20\u003c\/p\u003e \u003cp\u003eThe Preparation Drill 22\u003c\/p\u003e \u003cp\u003e3 Repetition Maximum Deadlift 23\u003c\/p\u003e \u003cp\u003eStanding Power Throw 25\u003c\/p\u003e \u003cp\u003eHand Release Push-Up – Arm Extension 28\u003c\/p\u003e \u003cp\u003eSprint-Drag-Carry 30\u003c\/p\u003e \u003cp\u003eLeg Tuck 33\u003c\/p\u003e \u003cp\u003eTwo-Mile Run 36\u003c\/p\u003e \u003cp\u003eThe Recovery Drill 37\u003c\/p\u003e \u003cp\u003eBiking, Rowing, or Swimming Your Way through the Alternate Events 37\u003c\/p\u003e \u003cp\u003eBike 38\u003c\/p\u003e \u003cp\u003eRow 38\u003c\/p\u003e \u003cp\u003eSwim 39\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 3: Understanding How the Army Administers the ACFT\u003c\/b\u003e\u003cb\u003e 41\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eCounting Down the Minutes 42\u003c\/p\u003e \u003cp\u003eDoing Your Homework before the Test 43\u003c\/p\u003e \u003cp\u003eHaving the Right Tools for the Job: Required Equipment 43\u003c\/p\u003e \u003cp\u003eLooking at Helpful Test-Day Details 46\u003c\/p\u003e \u003cp\u003eEquipment on the lanes 47\u003c\/p\u003e \u003cp\u003eSoldier testing order 47\u003c\/p\u003e \u003cp\u003eCard-carrying ACFT-takers: Scorecards 47\u003c\/p\u003e \u003cp\u003eStylin’ and profilin’: What you can’t use during the ACFT 48\u003c\/p\u003e \u003cp\u003eMaking the Grade to Score the ACFT 48\u003c\/p\u003e \u003cp\u003eLevel I ACFT graders 48\u003c\/p\u003e \u003cp\u003eLevel II ACFT graders 49\u003c\/p\u003e \u003cp\u003eLevel III ACFT grader-instructors 49\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 4: Breaking Down ACFT Instructions and Scoring \u003c\/b\u003e\u003cb\u003e51\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eFollowing the Rules: The Official ACFT Instructions 52\u003c\/p\u003e \u003cp\u003eLifting with your legs: 3 Repetition Maximum Deadlift instructions 52\u003c\/p\u003e \u003cp\u003eTrying MDL tips and techniques 53\u003c\/p\u003e \u003cp\u003eWatching for trouble spots on the MDL 53\u003c\/p\u003e \u003cp\u003eExercising explosive power: Standing Power Throw instructions 55\u003c\/p\u003e \u003cp\u003eSurveying SPT tips and techniques 55\u003c\/p\u003e \u003cp\u003eWatching for trouble spots on the SPT 56\u003c\/p\u003e \u003cp\u003eLetting it go: Hand Release Push-up – Arm Extension instructions 56\u003c\/p\u003e \u003cp\u003eHarping on HRP tips and techniques 57\u003c\/p\u003e \u003cp\u003eWatching for trouble spots on the HRP 59\u003c\/p\u003e \u003cp\u003eShowing your combat moves: Sprint-Drag-Carry instructions 59\u003c\/p\u003e \u003cp\u003eSorting out SDC tips and techniques 60\u003c\/p\u003e \u003cp\u003eWatching for trouble spots on the SDC 61\u003c\/p\u003e \u003cp\u003eConsidering core strength: Leg Tuck instructions 62\u003c\/p\u003e \u003cp\u003eLooking for LTK tips and techniques 63\u003c\/p\u003e \u003cp\u003eWatching for trouble spots on the LTK 64\u003c\/p\u003e \u003cp\u003eWelcoming an old friend: Two-Mile Run instructions 65\u003c\/p\u003e \u003cp\u003eMarking 2MR tips and techniques 65\u003c\/p\u003e \u003cp\u003eWatching for trouble spots on the 2MR 66\u003c\/p\u003e \u003cp\u003eAddressing the ACFT’s Scoring Scale 66\u003c\/p\u003e \u003cp\u003ePerusing Physical Demand Categories 66\u003c\/p\u003e \u003cp\u003eWeighing your score on the scale 74\u003c\/p\u003e \u003cp\u003eTallying up your score on the new ACFT scorecard 75\u003c\/p\u003e \u003cp\u003eAccounting for the ACFT MOD 77\u003c\/p\u003e \u003cp\u003eSailing through the 5,000-Meter Row 77\u003c\/p\u003e \u003cp\u003eBraking for the 15,000-Meter Bike 77\u003c\/p\u003e \u003cp\u003eSoaking up the 1,000-Meter Swim 78\u003c\/p\u003e \u003cp\u003eTaking Another Shot: Army Policy on ACFT Failures 78\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 2: Training for the ACFT on Your Own Time 81\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 5: Putting the (Mandatory) “Fun” in Functional Fitness\u003c\/b\u003e\u003cb\u003e 83\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eMastering the Science of Movement Training 83\u003c\/p\u003e \u003cp\u003eDistinguishing muscle training from movement training 84\u003c\/p\u003e \u003cp\u003ePlaying with planar movement 85\u003c\/p\u003e \u003cp\u003eSectioning off the 4Q model 86\u003c\/p\u003e \u003cp\u003eFinding Functional Fitness Basics 88\u003c\/p\u003e \u003cp\u003eCore strength 91\u003c\/p\u003e \u003cp\u003eLeg strength 91\u003c\/p\u003e \u003cp\u003eBack strength 94\u003c\/p\u003e \u003cp\u003eChest strength 95\u003c\/p\u003e \u003cp\u003eBicep, tricep, forearm, and shoulder strength 95\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 6: Stacking Up the Army’s Physical Fitness Components\u003c\/b\u003e\u003cb\u003e 99\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eTracing the Origins of PRT and the ACFT 100\u003c\/p\u003e \u003cp\u003eCounting on the Army’s Ten Fitness Components 101\u003c\/p\u003e \u003cp\u003eMuscular strength 101\u003c\/p\u003e \u003cp\u003eMuscular endurance 102\u003c\/p\u003e \u003cp\u003ePower 102\u003c\/p\u003e \u003cp\u003eSpeed 102\u003c\/p\u003e \u003cp\u003eAgility 103\u003c\/p\u003e \u003cp\u003eAerobic endurance 103\u003c\/p\u003e \u003cp\u003eBalance 103\u003c\/p\u003e \u003cp\u003eFlexibility 104\u003c\/p\u003e \u003cp\u003eCoordination 104\u003c\/p\u003e \u003cp\u003eReaction time 104\u003c\/p\u003e \u003cp\u003eGetting Heart Smart for Aerobic Exercise 105\u003c\/p\u003e \u003cp\u003eCalculating your resting heart rate 105\u003c\/p\u003e \u003cp\u003eFinding your target heart rate for aerobic exercise 106\u003c\/p\u003e \u003cp\u003eFitting FITT Principles into Your Workout 108\u003c\/p\u003e \u003cp\u003eFrequency 108\u003c\/p\u003e \u003cp\u003eIntensity 108\u003c\/p\u003e \u003cp\u003eType 110\u003c\/p\u003e \u003cp\u003eTime 110\u003c\/p\u003e \u003cp\u003ePowering Your Way through Life with Anaerobic Exercise 110\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 7: Examining P3, PRT, H2F, and the ACFT\u003c\/b\u003e\u003cb\u003e 113\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eCornering the Army’s Performance Triad 113\u003c\/p\u003e \u003cp\u003eSleep 114\u003c\/p\u003e \u003cp\u003eActivity 114\u003c\/p\u003e \u003cp\u003eNutrition 115\u003c\/p\u003e \u003cp\u003eReading Up on PRT Documentation 115\u003c\/p\u003e \u003cp\u003eMatching PRT Drills and ACFT Events 116\u003c\/p\u003e \u003cp\u003eMaximizing PRT for the 3 Repetition Maximum Deadlift 118\u003c\/p\u003e \u003cp\u003eThe sumo squat 118\u003c\/p\u003e \u003cp\u003eAlternate staggered squat jump 119\u003c\/p\u003e \u003cp\u003eForward lunge 120\u003c\/p\u003e \u003cp\u003eStepping up PRT for the Standing Power Throw 122\u003c\/p\u003e \u003cp\u003ePower jump 122\u003c\/p\u003e \u003cp\u003eOverhead push-press 123\u003c\/p\u003e \u003cp\u003eTuck jump 125\u003c\/p\u003e \u003cp\u003ePracticing PRT for the Hand Release Push-Up – Arm Extension 126\u003c\/p\u003e \u003cp\u003eSupine chest press 127\u003c\/p\u003e \u003cp\u003e8-count T push-up 128\u003c\/p\u003e \u003cp\u003eIncline bench 130\u003c\/p\u003e \u003cp\u003eSurveying PRT for the Sprint-Drag-Carry 132\u003c\/p\u003e \u003cp\u003eStraight-leg deadlift 132\u003c\/p\u003e \u003cp\u003eBent over row 133\u003c\/p\u003e \u003cp\u003e300-meter shuttle run 135\u003c\/p\u003e \u003cp\u003eLooking at PRT for the Leg Tuck 135\u003c\/p\u003e \u003cp\u003eBent-leg raise 136\u003c\/p\u003e \u003cp\u003eLeg tuck and twist 137\u003c\/p\u003e \u003cp\u003eAlternating grip pull-up 139\u003c\/p\u003e \u003cp\u003eTackling PRT for the Two-Mile Run 141\u003c\/p\u003e \u003cp\u003eSprint intervals (30:60s and 60:120s) 141\u003c\/p\u003e \u003cp\u003eRelease run 141\u003c\/p\u003e \u003cp\u003eHill repeats 142\u003c\/p\u003e \u003cp\u003eTaking a Closer Look at PRT and Its Drills 143\u003c\/p\u003e \u003cp\u003ePreparation Drill 144\u003c\/p\u003e \u003cp\u003e4 for the Core 145\u003c\/p\u003e \u003cp\u003eConditioning Drills 1, 2, and 3 145\u003c\/p\u003e \u003cp\u003eClimbing Drills 1 and 2 147\u003c\/p\u003e \u003cp\u003eThe Guerilla Drill 147\u003c\/p\u003e \u003cp\u003eThe Hip Stability Drill 147\u003c\/p\u003e \u003cp\u003eThe Push-Up and Sit-Up Drill 147\u003c\/p\u003e \u003cp\u003eThe Shoulder Stability Drill 147\u003c\/p\u003e \u003cp\u003eRunning, Endurance and Mobility Activities: Military Movement Drills 1 and 2 148\u003c\/p\u003e \u003cp\u003eThe Strength Training Circuit 148\u003c\/p\u003e \u003cp\u003eRecovery Drill 149\u003c\/p\u003e \u003cp\u003eUsing PRT to Train for the ACFT 150\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 8: Training to Standard on the ACFT\u003c\/b\u003e\u003cb\u003e 151\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGetting the Basics Down Before You Exercise 152\u003c\/p\u003e \u003cp\u003eBack and Legs: Maxing the 3 Repetition Maximum Deadlift Score 154\u003c\/p\u003e \u003cp\u003eSumo squats 155\u003c\/p\u003e \u003cp\u003eStaggered squats 156\u003c\/p\u003e \u003cp\u003eLunges 157\u003c\/p\u003e \u003cp\u003eConventional deadlifts 157\u003c\/p\u003e \u003cp\u003eBent over rows 160\u003c\/p\u003e \u003cp\u003eGrip work 162\u003c\/p\u003e \u003cp\u003eExplosive Power: Training for the Standing Power Throw 162\u003c\/p\u003e \u003cp\u003ePower jumps 162\u003c\/p\u003e \u003cp\u003eOverhead push presses 163\u003c\/p\u003e \u003cp\u003eTuck jumps 166\u003c\/p\u003e \u003cp\u003eRomanian deadlifts 167\u003c\/p\u003e \u003cp\u003eKettlebell swings 168\u003c\/p\u003e \u003cp\u003eMedicine ball power jumps 169\u003c\/p\u003e \u003cp\u003eStanding front shoulder raises with bands 170\u003c\/p\u003e \u003cp\u003ePractice Makes Perfect: Doing More Hand Release Arm-Extension Push-Ups 171\u003c\/p\u003e \u003cp\u003eSupine chest presses 171\u003c\/p\u003e \u003cp\u003eIncline bench presses 172\u003c\/p\u003e \u003cp\u003eChest flys 174\u003c\/p\u003e \u003cp\u003eRenegade row push-ups 175\u003c\/p\u003e \u003cp\u003eMedicine Ball push-ups 177\u003c\/p\u003e \u003cp\u003eTraining for the Sprint-Drag-Carry to Boost Your Battlefield Skills 178\u003c\/p\u003e \u003cp\u003eShuttle runs 178\u003c\/p\u003e \u003cp\u003eStraight-leg deadlifts 179\u003c\/p\u003e \u003cp\u003eZercher carries 180\u003c\/p\u003e \u003cp\u003ePlanks 181\u003c\/p\u003e \u003cp\u003eGlute-hamstring raises 182\u003c\/p\u003e \u003cp\u003eGrip, Hips, Shoulders, and Elbows: Training for the Leg Tuck 184\u003c\/p\u003e \u003cp\u003eBent-leg raises 184\u003c\/p\u003e \u003cp\u003eThe leg tuck and twist 184\u003c\/p\u003e \u003cp\u003eMixed-grip pull-ups 186\u003c\/p\u003e \u003cp\u003eRope climbs 187\u003c\/p\u003e \u003cp\u003eIsometric hangs 189\u003c\/p\u003e \u003cp\u003eSide pillar holds 190\u003c\/p\u003e \u003cp\u003eThe contralateral dead bug 190\u003c\/p\u003e \u003cp\u003eIs, Ys, and Ts 192\u003c\/p\u003e \u003cp\u003eKettlebell pull-throughs 193\u003c\/p\u003e \u003cp\u003eInternal, external, and elevated shoulder rotations 194\u003c\/p\u003e \u003cp\u003eWhen My Granny Was 91: How to Improve Your Two-Mile Run Time 197\u003c\/p\u003e \u003cp\u003eSprint interval training 198\u003c\/p\u003e \u003cp\u003eHill repeats 198\u003c\/p\u003e \u003cp\u003eWalking lunge 199\u003c\/p\u003e \u003cp\u003eBarbell squats 200\u003c\/p\u003e \u003cp\u003eCalf raises 202\u003c\/p\u003e \u003cp\u003eGlute bridges 203\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 9: Stretching for Recovery and Peak Performance\u003c\/b\u003e\u003cb\u003e 205\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eBouncing Back Stronger through Recovery 206\u003c\/p\u003e \u003cp\u003eGetting back on your feet after training with active recovery 206\u003c\/p\u003e \u003cp\u003eDiscovering delayed-onset muscle soreness 207\u003c\/p\u003e \u003cp\u003eBuilding in recovery days and taking care of injuries 208\u003c\/p\u003e \u003cp\u003eAvoiding overtraining syndrome 209\u003c\/p\u003e \u003cp\u003eStretching Out Your Workout Recovery 209\u003c\/p\u003e \u003cp\u003eAttending to Army Stretches 211\u003c\/p\u003e \u003cp\u003eOverhead arm pull 211\u003c\/p\u003e \u003cp\u003eRear lunge 212\u003c\/p\u003e \u003cp\u003eExtend and flex 213\u003c\/p\u003e \u003cp\u003eThigh stretch 213\u003c\/p\u003e \u003cp\u003eSingle-leg over 215\u003c\/p\u003e \u003cp\u003eLoosening up Your Legs and Hips 216\u003c\/p\u003e \u003cp\u003eStanding hamstring stretch 216\u003c\/p\u003e \u003cp\u003ePiriformis stretch 217\u003c\/p\u003e \u003cp\u003eFrog stretch 217\u003c\/p\u003e \u003cp\u003eButterfly stretch 219\u003c\/p\u003e \u003cp\u003eLunging hip flexor stretch 220\u003c\/p\u003e \u003cp\u003eLying quad stretch 221\u003c\/p\u003e \u003cp\u003eCalf stretch 221\u003c\/p\u003e \u003cp\u003eExamining Essential Arm Stretches 222\u003c\/p\u003e \u003cp\u003eTriceps stretch 222\u003c\/p\u003e \u003cp\u003eStanding bicep stretch 224\u003c\/p\u003e \u003cp\u003eSeated bicep stretch 224\u003c\/p\u003e \u003cp\u003eWrist extension and flexion 225\u003c\/p\u003e \u003cp\u003eForearm flexor stretch 226\u003c\/p\u003e \u003cp\u003eBeefing up Your Neck, Shoulder, and Back Stretches 227\u003c\/p\u003e \u003cp\u003eSeated shoulder squeeze 227\u003c\/p\u003e \u003cp\u003eUpper back stretch 228\u003c\/p\u003e \u003cp\u003eKnee to chest stretch 229\u003c\/p\u003e \u003cp\u003eSeated back rotation 230\u003c\/p\u003e \u003cp\u003eSide-lying thoracic rotation 231\u003c\/p\u003e \u003cp\u003eUpper trap stretch 232\u003c\/p\u003e \u003cp\u003eCross-body shoulder stretch 233\u003c\/p\u003e \u003cp\u003ePriming the Pecs: Chest Stretches 234\u003c\/p\u003e \u003cp\u003eLying chest stretch 234\u003c\/p\u003e \u003cp\u003eElbow-to-elbow grip 235\u003c\/p\u003e \u003cp\u003eBent-arm wall stretch 236\u003c\/p\u003e \u003cp\u003eStretching out Your Six-Pack 237\u003c\/p\u003e \u003cp\u003eSphinx 237\u003c\/p\u003e \u003cp\u003eChild’s pose against a wall 238\u003c\/p\u003e \u003cp\u003eDoing Dynamic Stretches for Multiple Muscles 239\u003c\/p\u003e \u003cp\u003eLunge with spinal twist 239\u003c\/p\u003e \u003cp\u003e90\/90s 240\u003c\/p\u003e \u003cp\u003eSide bends 241\u003c\/p\u003e \u003cp\u003eExtended child’s pose with sphinx stretch 242\u003c\/p\u003e \u003cp\u003eStanding figure 4 244\u003c\/p\u003e \u003cp\u003eQuadruped rotation 245\u003c\/p\u003e \u003cp\u003eDynamic shoulder stretch from child’s pose 246\u003c\/p\u003e \u003cp\u003eCat\/cow 247\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 10: Focusing on the ACFT for Females\u003c\/b\u003e\u003cb\u003e 249\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eFactoring Female Physiology into Common ACFT Challenges 250\u003c\/p\u003e \u003cp\u003eCycling your way through workouts 251\u003c\/p\u003e \u003cp\u003eIntroducing the female athlete triad 252\u003c\/p\u003e \u003cp\u003eBalancing Pregnancy and Physical Training 253\u003c\/p\u003e \u003cp\u003eProfiling pregnant soldiers 253\u003c\/p\u003e \u003cp\u003ePerusing the P3T program 255\u003c\/p\u003e \u003cp\u003eYour (Kid’s) Mom Wears Combat Boots: Working Out Postpartum 256\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 11: Surveying ACFT Training for Seasoned Soldiers\u003c\/b\u003e\u003cb\u003e 259\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eSafety First: Taking Workout Precautions 260\u003c\/p\u003e \u003cp\u003eKicking around Exercises for Knee Issues 260\u003c\/p\u003e \u003cp\u003eStraight leg raises 261\u003c\/p\u003e \u003cp\u003eHamstring curls with dumbbells 262\u003c\/p\u003e \u003cp\u003eWall squats 262\u003c\/p\u003e \u003cp\u003eStep-ups 263\u003c\/p\u003e \u003cp\u003eSide leg raises 264\u003c\/p\u003e \u003cp\u003eAvoiding Certain Exercises for Back Issues 265\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 12: Dealing with Injuries\u003c\/b\u003e\u003cb\u003e 269\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAn Ounce of Prevention: Avoiding Injury with P3 269\u003c\/p\u003e \u003cp\u003eSleep and injury prevention 270\u003c\/p\u003e \u003cp\u003eActively preventing injury 271\u003c\/p\u003e \u003cp\u003eFueling up for injury prevention 272\u003c\/p\u003e \u003cp\u003eCovering Common Injuries across the Army 273\u003c\/p\u003e \u003cp\u003eRub Some Dirt on It? Knowing When to Go to Sick Call 275\u003c\/p\u003e \u003cp\u003eWhen RICE Isn’t a Carb: Treating Injuries at Home 276\u003c\/p\u003e \u003cp\u003eRest as a home remedy 277\u003c\/p\u003e \u003cp\u003ePutting an injury on ice 277\u003c\/p\u003e \u003cp\u003eKeeping your injury under (compression) wraps 277\u003c\/p\u003e \u003cp\u003eElevating an injured extremity 278\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 3: Structure, Form, and Functional Fitness 279\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 13: Wising Up to Workout Wisdom\u003c\/b\u003e\u003cb\u003e 281\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eFollowing Eight Habits of Highly Successful Exercisers 282\u003c\/p\u003e \u003cp\u003eMake health a lifestyle 282\u003c\/p\u003e \u003cp\u003eHave fun with it 282\u003c\/p\u003e \u003cp\u003eLook at what you’re doing as training, not exercising 282\u003c\/p\u003e \u003cp\u003eGet back on track as soon as you can 283\u003c\/p\u003e \u003cp\u003eAsk for help when you need it 283\u003c\/p\u003e \u003cp\u003eKeep it simple 283\u003c\/p\u003e \u003cp\u003eDon’t use weight loss as an indicator of your workout’s effectiveness 283\u003c\/p\u003e \u003cp\u003eMix endurance and strength training 284\u003c\/p\u003e \u003cp\u003eOptimizing Your Breathing for Your Activity 284\u003c\/p\u003e \u003cp\u003eBreathing while running 285\u003c\/p\u003e \u003cp\u003eBreathing during strength training 285\u003c\/p\u003e \u003cp\u003eBreathing to relax 285\u003c\/p\u003e \u003cp\u003eResting between Workouts 286\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 14: Understanding Your Body’s Muscular Structure\u003c\/b\u003e\u003cb\u003e 287\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003ePutting Your Skeletal Muscles on the Map 288\u003c\/p\u003e \u003cp\u003eGetting to know your skeletal muscles 288\u003c\/p\u003e \u003cp\u003eAdding up antagonistic pairs 289\u003c\/p\u003e \u003cp\u003eZeroing in on the Cardiovascular System 290\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 15: Strength Training to Get Army Strong\u003c\/b\u003e\u003cb\u003e 293\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eBulking up Your Weight-Training Vocab 293\u003c\/p\u003e \u003cp\u003eFollowing Safety Principles 296\u003c\/p\u003e \u003cp\u003eTesting Your Strength 298\u003c\/p\u003e \u003cp\u003eChecking out upper-body strength with push-ups 298\u003c\/p\u003e \u003cp\u003eCrunching the numbers on abdominal strength 299\u003c\/p\u003e \u003cp\u003eMuscling your way through a leg strength test 300\u003c\/p\u003e \u003cp\u003eSwitching It up with Periodization 301\u003c\/p\u003e \u003cp\u003eAppreciating the Real Worth of Free Weights and Weight Machines 302\u003c\/p\u003e \u003cp\u003eLooking at Group Strength Training 303\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 16: Pumping Some Heart-Smart Aerobic Exercise \u003c\/b\u003e\u003cb\u003e305\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding the Cardiovascular System’s Role in Exercise 305\u003c\/p\u003e \u003cp\u003eStarting with resting heart rate 307\u003c\/p\u003e \u003cp\u003eLinking heart efficiency and exercise 308\u003c\/p\u003e \u003cp\u003eIdentifying why the Army measures cardiorespiratory fitness 308\u003c\/p\u003e \u003cp\u003eFinding Your VO2 Max 309\u003c\/p\u003e \u003cp\u003eAstrand Treadmill Test 309\u003c\/p\u003e \u003cp\u003e2.4-km Cooper Run Test 312\u003c\/p\u003e \u003cp\u003eMultistage Beep Test 312\u003c\/p\u003e \u003cp\u003eQueuing up the Cardio 312\u003c\/p\u003e \u003cp\u003eHitting your target and max heart rates 313\u003c\/p\u003e \u003cp\u003eGoing beyond minimum cardio recommendations 314\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 17: Trying Functional Fitness Concepts for Your Core\u003c\/b\u003e\u003cb\u003e 315\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eIntroducing Your Core Muscles 315\u003c\/p\u003e \u003cp\u003eStrengthening Your Core with Beginner Core Exercises 318\u003c\/p\u003e \u003cp\u003eHip lifts 318\u003c\/p\u003e \u003cp\u003eCrunches 320\u003c\/p\u003e \u003cp\u003eBicycle kicks 321\u003c\/p\u003e \u003cp\u003eThe Superman 322\u003c\/p\u003e \u003cp\u003ePulling Your Own Weight During Core Training 323\u003c\/p\u003e \u003cp\u003eV-ups 323\u003c\/p\u003e \u003cp\u003eScissor kicks 324\u003c\/p\u003e \u003cp\u003eSide planks 325\u003c\/p\u003e \u003cp\u003eTrying Out the Army (Core) Ball — No ASUs Necessary 326\u003c\/p\u003e \u003cp\u003eAb rolls 326\u003c\/p\u003e \u003cp\u003eStability ball knee raises 327\u003c\/p\u003e \u003cp\u003eStability ball hip thrusts 328\u003c\/p\u003e \u003cp\u003ePerusing Core Exercises for Pregnancy Profiles 329\u003c\/p\u003e \u003cp\u003eCat\/cow 330\u003c\/p\u003e \u003cp\u003eModified side plank 330\u003c\/p\u003e \u003cp\u003eSide lunges 331\u003c\/p\u003e \u003cp\u003ePregnancy core stretch 332\u003c\/p\u003e \u003cp\u003eStretching and Toning Your Core with Pilates and Yoga 333\u003c\/p\u003e \u003cp\u003ePilates 333\u003c\/p\u003e \u003cp\u003eYoga 334\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 18: Personalizing Your Workout Routine\u003c\/b\u003e\u003cb\u003e 335\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eBuilding Your Own Workout Routine 335\u003c\/p\u003e \u003cp\u003eIdentifying your personal goals and resources 336\u003c\/p\u003e \u003cp\u003eWeight a minute: Figuring out your reps and intensity 337\u003c\/p\u003e \u003cp\u003eSupersetting 338\u003c\/p\u003e \u003cp\u003eMaking time to stretch 338\u003c\/p\u003e \u003cp\u003eMarking training days on your calendar 338\u003c\/p\u003e \u003cp\u003eScheduling recovery days into your routine 339\u003c\/p\u003e \u003cp\u003eCharting your progress 340\u003c\/p\u003e \u003cp\u003eSneaking in Daytime Workouts You Can Do Anywhere 340\u003c\/p\u003e \u003cp\u003eChair dips 341\u003c\/p\u003e \u003cp\u003eCalf raises 342\u003c\/p\u003e \u003cp\u003eSingle-leg squats 343\u003c\/p\u003e \u003cp\u003eBicep presses 344\u003c\/p\u003e \u003cp\u003eSeated hip thrusts 344\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 4: Nutrition and the “Whole Soldier” Concept 347\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 19: Surveying Army Standards for Height and Weight\u003c\/b\u003e\u003cb\u003e 349\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eTaking Stock of Army Height and Weight Requirements 350\u003c\/p\u003e \u003cp\u003eGoing into the Army Body Composition Program 353\u003c\/p\u003e \u003cp\u003eDistinguishing BMI from Body Fat Measurements 354\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 20: Becoming a Lean, Green, Fighting Machine: Principles of Nutrition\u003c\/b\u003e\u003cb\u003e 357\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eDishing on Hunger and Appetite 358\u003c\/p\u003e \u003cp\u003eDistinguishing hunger from appetite 358\u003c\/p\u003e \u003cp\u003eHobnobbing with hunger hormones 359\u003c\/p\u003e \u003cp\u003eEating Pre- and Post-Workout 360\u003c\/p\u003e \u003cp\u003eFueling up before working out 360\u003c\/p\u003e \u003cp\u003eGetting the right foods after your workout 362\u003c\/p\u003e \u003cp\u003eMaking ACFT-Smart Dietary Changes 363\u003c\/p\u003e \u003cp\u003ePromoting fitness by avoiding diets 363\u003c\/p\u003e \u003cp\u003eIncorporating healthier eating habits (without dieting) 363\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 21: Identifying the Building Blocks of Nutrition\u003c\/b\u003e\u003cb\u003e 365\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eChoosing the Right Food Groups 365\u003c\/p\u003e \u003cp\u003eSetting the table with MyPlate 366\u003c\/p\u003e \u003cp\u003eKeeping less healthy options in check 366\u003c\/p\u003e \u003cp\u003eTaking Vitamins for a Spin 367\u003c\/p\u003e \u003cp\u003eGetting vitamins the old-fashioned way 368\u003c\/p\u003e \u003cp\u003eGauging DRIs and ULs for vitamins 369\u003c\/p\u003e \u003cp\u003eConsidering special conditions for vitamins 371\u003c\/p\u003e \u003cp\u003eMinerals: Mining for Your Body’s Essentials 371\u003c\/p\u003e \u003cp\u003eEating your major minerals 372\u003c\/p\u003e \u003cp\u003eModerating minerals: DRIs and ULs 374\u003c\/p\u003e \u003cp\u003eRecognizing who needs more minerals 374\u003c\/p\u003e \u003cp\u003eChewing on Carbs 374\u003c\/p\u003e \u003cp\u003eBreaking down simple and complex carbs and dietary fiber 375\u003c\/p\u003e \u003cp\u003ePutting your carbs to work for you 375\u003c\/p\u003e \u003cp\u003eAddressing Amino Acids and Antioxidants 376\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 22: Drink Water: It’s More Than a Basic Training Chant\u003c\/b\u003e\u003cb\u003e 379\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding How Your Body Uses Water 379\u003c\/p\u003e \u003cp\u003eWater is a Necessity, Not a Crutch: Avoiding Dehydration 380\u003c\/p\u003e \u003cp\u003eRecognizing the warning signs of dehydration 381\u003c\/p\u003e \u003cp\u003eLooking at the effects of dehydration 382\u003c\/p\u003e \u003cp\u003eEyeing Electrolytes 383\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 23: Making Sure Everything You Take In Counts\u003c\/b\u003e\u003cb\u003e 385\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding Metabolic Equivalents 386\u003c\/p\u003e \u003cp\u003eExamining How Dietary Changes Can and Can’t Help You Drop Weight 387\u003c\/p\u003e \u003cp\u003eSafely slashing calories to lose weight 389\u003c\/p\u003e \u003cp\u003eIgnoring the crowd following popular diets 390\u003c\/p\u003e \u003cp\u003eGetting the Skinny on Cholesterol and Unhealthy Fats 391\u003c\/p\u003e \u003cp\u003eCholesterol 391\u003c\/p\u003e \u003cp\u003eAre you a good fat or a bad fat? 392\u003c\/p\u003e \u003cp\u003eTaking a Drive through Fast Food 393\u003c\/p\u003e \u003cp\u003eNutritional composition of fast foods 393\u003c\/p\u003e \u003cp\u003eEating smart while dining out 395\u003c\/p\u003e \u003cp\u003eConsidering Coffee, Energy Drinks, and Alcohol 396\u003c\/p\u003e \u003cp\u003eThe best part of waking up (and the rest of the day): Savoring coffee’s benefits 396\u003c\/p\u003e \u003cp\u003eLoading up on caffeine through energy drinks 397\u003c\/p\u003e \u003cp\u003eThinking before you drink: Alcohol’s effects on your system 397\u003c\/p\u003e \u003cp\u003eCracking Down on Supplements 399\u003c\/p\u003e \u003cp\u003eProtein pow(d)er: Scrutinizing protein supplements 399\u003c\/p\u003e \u003cp\u003eShunning pre-workout supplements 400\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 24: Eating Right\u003c\/b\u003e\u003cb\u003e 403\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eDishing up Basic Dietary Guidelines for Soldiers 404\u003c\/p\u003e \u003cp\u003eHelping Yourself to Healthy Eating Patterns 405\u003c\/p\u003e \u003cp\u003ePutting the brakes on sodium, saturated and trans fats, and added sugars 406\u003c\/p\u003e \u003cp\u003ePlaying with portion control 407\u003c\/p\u003e \u003cp\u003eTreat yo’ self: Giving yourself a pass to indulge sometimes 408\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 5: The Part of Tens 409\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 25: Ten Surefire Ways to Fail the ACFT\u003c\/b\u003e\u003cb\u003e 411\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eChoosing Not to Work Out 411\u003c\/p\u003e \u003cp\u003eFailing to Know How to Do Each Event 412\u003c\/p\u003e \u003cp\u003eFalling off the Fitness Wagon before the Test 412\u003c\/p\u003e \u003cp\u003ePracticing for the Wrong Events 412\u003c\/p\u003e \u003cp\u003eDrinking Alcohol the Night before the Test 413\u003c\/p\u003e \u003cp\u003eForgetting to Hydrate 413\u003c\/p\u003e \u003cp\u003eForgetting to Fuel Up 413\u003c\/p\u003e \u003cp\u003eMissing the Mark on Height and Weight 414\u003c\/p\u003e \u003cp\u003eTaking Pre-Workout or Other Potentially Unsafe Supplements Before the Test 414\u003c\/p\u003e \u003cp\u003eCommitting Safety Violations or Faults 414\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 26: Ten Tips for Maxing Out Your Score on the ACFT\u003c\/b\u003e\u003cb\u003e 415\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003ePutting in Extra Effort and Committing to Getting a 600 415\u003c\/p\u003e \u003cp\u003eTraining As You Test 416\u003c\/p\u003e \u003cp\u003eDoing Cardio and Strength Training Leading Up to the Test 416\u003c\/p\u003e \u003cp\u003eGetting Hard-Core with Your Core 416\u003c\/p\u003e \u003cp\u003ePracticing at Least One Event Every Day 417\u003c\/p\u003e \u003cp\u003eTracking Your Progress 417\u003c\/p\u003e \u003cp\u003eUsing High-Quality Fuel 417\u003c\/p\u003e \u003cp\u003eHydrating before and during the ACFT 417\u003c\/p\u003e \u003cp\u003eGetting Enough Sleep before the Test 418\u003c\/p\u003e \u003cp\u003eUsing All the Info You Have to Your Advantage 418\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 27: Ten Ways to Change up Your Exercise Routine \u003c\/b\u003e\u003cb\u003e419\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUsing (Or Ditching) the Buddy System 419\u003c\/p\u003e \u003cp\u003eMixing up Your Personal Speed 420\u003c\/p\u003e \u003cp\u003eGetting Creative with Exercises 420\u003c\/p\u003e \u003cp\u003ePlaying Mood Music 420\u003c\/p\u003e \u003cp\u003eGoing Backward Once in a While 420\u003c\/p\u003e \u003cp\u003eSwitching Locations 421\u003c\/p\u003e \u003cp\u003eDialing up the Intensity 421\u003c\/p\u003e \u003cp\u003eTrying Group Fitness 421\u003c\/p\u003e \u003cp\u003eDownloading an App 421\u003c\/p\u003e \u003cp\u003ePlaying Games 422\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 28: Ten Ways to Cut Calories without Starving\u003c\/b\u003e\u003cb\u003e 423\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eDon’t Drink Your Calories 423\u003c\/p\u003e \u003cp\u003eFill Your Water Reserves Before You Eat 424\u003c\/p\u003e \u003cp\u003eSwitch to Lowfat Versions of Your Favorite Foods 424\u003c\/p\u003e \u003cp\u003eDon’t Buy Junk Food 424\u003c\/p\u003e \u003cp\u003eCook at Home 424\u003c\/p\u003e \u003cp\u003eLighten up on the Condiments 425\u003c\/p\u003e \u003cp\u003eSet the Table with Smaller Plates 425\u003c\/p\u003e \u003cp\u003eTry Low-Cal Appetizers at Home 425\u003c\/p\u003e \u003cp\u003eNever Eat out of the Container 425\u003c\/p\u003e \u003cp\u003eDon’t Force Yourself to Clean Your Plate 426\u003c\/p\u003e \u003cp\u003eAppendix: Fill-In-The-Blanks Workout Calendar 427\u003c\/p\u003e \u003cp\u003eIndex 429\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"John Wiley \u0026 Sons Inc","offers":[{"title":"Default Title","offer_id":49407125717335,"sku":"9781119704287","price":16.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0817\/1739\/5799\/files\/9781119704287.jpg?v=1730498269","url":"https:\/\/bookcurl.com\/products\/acft-army-combat-fitness-test-for-dummies-9781119704287","provider":"Book Curl","version":"1.0","type":"link"}