Angela Papple Johnston - ACFT For Dummies

8 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

9 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

10 Appendix: Fill-in-the-Blanks Workout Calendar

11 Index

12 About the Author

13 Connect with Dummies

14 End User License Agreement

1 Chapter 1 TABLE 1-1 Heart Rate Zones

2 Chapter 2 TABLE 2-1 Minimum ACFT Physical Demand Requirements

3 Chapter 4 TABLE 4-1 Enlisted Physical Demand CategoriesTABLE 4-2 Officer Physical Demand CategoriesTABLE 4-3 ACFT Scoring Scale

4 Chapter 5TABLE 5-1 ACFT Events in 4Q QuadrantsTABLE 5-2 Core Muscles in ActionTABLE 5-3 Leg Muscles in ActionTABLE 5-4 Back Muscles and MovementTABLE 5-5 Arm and Shoulder Muscles

5 Chapter 6TABLE 6-1 Average Target and Maximum Heart Rate ZonesTABLE 6-2 The Borg RPE ScaleTABLE 6-3 The Modified Borg RPE Scale

6 Chapter 7TABLE 7-1 Top PRT Exercises for the ACFTTABLE 7-2 Top PRT Drills and Equipment for the ACFTTABLE 7-3 Preparation DrillTABLE 7-4 Focus Areas for the Preparation DrillTABLE 7-5 The Army’s Condensed 14-Day PRT Schedule

7 Chapter 8TABLE 8-1 Rep Ranges and Goals

8 Chapter 10TABLE 10-1 General Physiological Differences between Biological SexesTABLE 10-2 Menstrual Phases

9 Chapter 12TABLE 12-1 Musculoskeletal Injuries Common among Troops

10 Chapter 15TABLE 15-1 Push-ups for MalesTABLE 15-2 Push-ups for FemalesTABLE 15-3 Crunches for MalesTABLE 15-4 Crunches for FemalesTABLE 15-5 Squats for MalesTABLE 15-6 Squats for Females

11 Chapter 16TABLE 16-1 Astrand Treadmill Test StagesTABLE 16-2 VO 2Max Cardiorespiratory Fitness Levels (Males)TABLE 16-3 VO 2Max Cardiorespiratory Fitness Levels (Females)TABLE 16-4 Average Target and Maximum Heart Rate Zones

12 Chapter 18TABLE 18-1 Goals, Rep Ranges, and 1RM PercentagesTABLE 18-2 Sample One-Week Workout CalendarTABLE 18-3 Sample Workout Log

13 Chapter 19TABLE 19-1 Weight Requirements for Male HeightTABLE 19-2 Weight Requirements for Female HeightTABLE 19-3 Allowable Body Fat for Male and Female SoldiersTABLE 19-4 Adult BMI RangesTABLE 19-5 Army’s Max BMI

14 Chapter 21TABLE 21-1 Vitamins and What They Do for Your BodyTABLE 21-2 DRIs and ULs for VitaminsTABLE 21-3 Minerals and What They Do for Your Body

15 Chapter 23TABLE 23-1 MET Values for Common ExercisesTABLE 23-2 Calories and Fat Content of Popular Fast Foods

1 Chapter 2FIGURE 2-1: Muscles used in the 3 Repetition Maximum Deadlift. FIGURE 2-2: Muscles used in the Standing Power Throw. FIGURE 2-3: The Standing Power Throw. FIGURE 2-4: Muscles used in the Hand Release Push-Up – Arm Extension. FIGURE 2-5: The Hand Release Push-Up – Arm Extension. FIGURE 2-6: Muscles used in the Sprint-Drag-Carry. FIGURE 2-7: Sled drag. FIGURE 2-8: Muscles used in the Leg Tuck. FIGURE 2-9: The Leg Tuck. FIGURE 2-10: Muscles used in the Two-Mile Run.

2 Chapter 3FIGURE 3-1: The ACFT work-rest cycle. FIGURE 3-2: Climbing pods for the ACFT. FIGURE 3-3: Required ACFT field. FIGURE 3-4: Sample DD 2977 for an ACFT.

3 Chapter 4FIGURE 4-1: Proper form for the MDL. FIGURE 4-2: Proper form for the HRP. FIGURE 4-3: Proper form for the Sled Drag. FIGURE 4-4: Latissimus dorsi and deltoids. FIGURE 4-5: The up position of the LTK. FIGURE 4-6: The Army Combat Fitness Test scorecard.

4 Chapter 5FIGURE 5-1: The 4Q model. FIGURE 5-2: Muscles of the front of the body. FIGURE 5-3: Muscles of the back of the body.

5 Chapter 7FIGURE 7-1: The sumo squat. FIGURE 7-2: The alternate staggered squat jump, step by step. FIGURE 7-3: The forward lunge with weights. FIGURE 7-4: The power jump. FIGURE 7-5: The overhead push-press. FIGURE 7-6: The tuck jump. FIGURE 7-7: The supine chest press. FIGURE 7-8: The 8-count T push-up. FIGURE 7-9: The incline bench. FIGURE 7-10: The straight-leg deadlift. FIGURE 7-11: The bent over row. FIGURE 7-12: The bent-leg raise. FIGURE 7-13: The leg tuck and twist. FIGURE 7-14: The alternating grip pull-up. FIGURE 7-15: Side bridge, back bridge, and quadraplex. FIGURE 7-16: The Army’s Strength Training Circuit.

6 Chapter 8FIGURE 8-1: Spinal positions. FIGURE 8-2: The weighted sumo squat. FIGURE 8-3: The bodyweight-only staggered squat. FIGURE 8-4: The bodyweight-only lunge. FIGURE 8-5: The deadlift. FIGURE 8-6: Bent over row. FIGURE 8-7: Power jump. FIGURE 8-8: Overhead push press. FIGURE 8-9: Tuck jump. FIGURE 8-10: Romanian deadlift. FIGURE 8-11: Kettlebell swing. FIGURE 8-12: Medicine ball power jump. FIGURE 8-13: Standing front shoulder raise with bands. FIGURE 8-14: Supine chest press. FIGURE 8-15: Incline bench press. FIGURE 8-16: Chest fly. FIGURE 8-17: Renegade row push-ups. FIGURE 8-18: Medicine ball push-ups. FIGURE 8-19: Straight-leg deadlifts. FIGURE 8-20: Zercher carry. FIGURE 8-21: Plank. FIGURE 8-22: Glute-hamstring raise. FIGURE 8-23: Bent-leg raise. FIGURE 8-24: Leg tuck and twist. FIGURE 8-25: Mixed-grip pull-up. FIGURE 8-26: Foot position for the rope climb. FIGURE 8-27: Starting position of an isometric hang with underhand or overhand ...FIGURE 8-28: Side pillar hold. FIGURE 8-29: Contralateral dead bug. FIGURE 8-30: 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.