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Angela Papple Johnston - ACFT For Dummies

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Angela Papple Johnston ACFT For Dummies
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The best standalone resource for the Army Combat Fitness TestAs 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 themThe 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.

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ACFT For Dummies Published by John Wiley Sons Inc 111 River Street - photo 1

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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

No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions .

Trademarks: Wiley, For Dummies, the Dummies Man logo, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc., and may not be used without written permission. All other trademarks are the property of their respective owners. John Wiley & Sons, Inc., is not associated with any product or vendor mentioned in this book.

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Wiley publishes in a variety of print and electronic formats and by print-on-demand. Some material included with standard print versions of this book may not be included in e-books or in print-on-demand. If this book refers to media such as a CD or DVD that is not included in the version you purchased, you may download this material at http://booksupport.wiley.com . For more information about Wiley products, visit www.wiley.com .

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
List of Tables
  1. Chapter 1
  2. Chapter 2
  3. Chapter 4
  4. Chapter 5
  5. Chapter 6
  6. Chapter 7
  7. Chapter 8
  8. Chapter 10
  9. Chapter 12
  10. Chapter 15
  11. Chapter 16
  12. Chapter 18
  13. Chapter 19
  14. Chapter 21
  15. Chapter 23
List of Illustrations
  1. Chapter 2
  2. Chapter 3
  3. Chapter 4
  4. Chapter 5
  5. Chapter 7
  6. Chapter 8
  7. Chapter 9
  8. Chapter 10
  9. Chapter 11
  10. Chapter 15
  11. Chapter 16
  12. Chapter 17
  13. Chapter 18
  14. Chapter 19
  15. Chapter 20
  16. Chapter 23
  17. Chapter 24
Guide
Pages
Introduction

The Army Combat Fitness Test (ACFT) is a hot topic in military circles right now, and if youre 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 Armys kept the same old physical training regimen for more than four decades. If it aint broke, why fix it?

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

Enter the ACFT, the Armys new and improved assessment that looks at a soldiers 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 dont, you may need to start looking for a new job and thats the last thing you want to do, whether youre working toward retirement or youre 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 tests 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 Im 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, its indicating that the scoring doesnt 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, Ive taken a few things for granted about who you are and why you picked up this book:

  • Youre either in the U.S. Army or youre about to join.
  • You understand the Armys basic physical fitness regimen, but youre 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 youre struggling with certain events that you cant pass as of right now.
  • You want to continue your career in the Army without being involuntarily separated.
  • Youre ready, willing, and able to do what it takes to improve your physical fitness level.
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