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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.

ACFT Army Combat Fitness Test For Dummies: Book + Online Videos

Introduction 1

Part 1: Getting to Know the ACFT 5

Chapter 1: Army Physical Fitness: The Cornerstone of Combat Readiness 7

Chapter 2: Getting an Overview of the ACFT 17

Chapter 3: Understanding How the Army Administers the ACFT 41

Chapter 4: Breaking Down ACFT Instructions and Scoring 51

Part 2: Training for the ACFT on Your Own Time 81

Chapter 5: Putting the (Mandatory) "Fun" in Functional Fitness 83

Chapter 6: Stacking Up the Army's Physical Fitness Components 99

Chapter 7: Examining P3, PRT, H2F, and the ACFT 113

Chapter 8: Training to Standard on the ACFT 151

Chapter 9: Stretching for Recovery and Peak Performance 205

Chapter 10: Focusing on the ACFT for Females 249

Chapter 11: Surveying ACFT Training for Seasoned Soldiers 259

Chapter 12: Dealing with Injuries 269

Part 3: Structure, Form, and Functional Fitness 279

Chapter 13: Wising Up to Workout Wisdom 281

Chapter 14: Understanding Your Body's Muscular Structure 287

Chapter 15: Strength Training to Get Army Strong 293

Chapter 16: Pumping Some Heart-Smart Aerobic Exercise 305

Chapter 17: Trying Functional Fitness Concepts for Your Core 315

Chapter 18: Personalizing Your Workout Routine 335

Part 4: Nutrition and the "Whole Soldier" Concept 347

Chapter 19: Surveying Army Standards for Height and Weight 349

Chapter 20: Becoming a Lean, Green, Fighting Machine: Principles of Nutrition 357

Chapter 21: Identifying the Building Blocks of Nutrition 365

Chapter 22: Drink Water: It's More Than a Basic Training Chant 379

Chapter 23: Making Sure Everything You Take In Counts 385

Chapter 24: Eating Right 403

Part 5: The Part of Tens 409

Chapter 25: Ten Surefire Ways to Fail the ACFT 411

Chapter 26: Ten Tips for Maxing Out Your Score on the ACFT 415

Chapter 27: Ten Ways to Change up Your Exercise Routine 419

Chapter 28: Ten Ways to Cut Calories without Starving 423

Appendix: Fill-in-the-Blanks Workout Calendar 427

Index 429