ACFT For Dummies. Angela Papple Johnston

ACFT For Dummies - Angela Papple Johnston


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Guard/Reserve (AGR) Soldiers will take the APFT at least twice each calendar year. A minimum of 4 months will separate record tests if only two record tests are given. The intent is for the Active Army and the AGR Soldiers to take a record APFT every 6 months. Mission requirements often prevent the even spacing of record tests. Therefore, commanders are encouraged to test Soldiers for record as close to the record test window as possible.”

      The ACFT’s six events all count toward your score. And just like the APFT, if you fail one event, you fail the whole ACFT. (No pressure, though.) You have to complete all six events, in order, on the same day, and the test can’t take more than 120 minutes. That includes the Preparation Drill and the following:

       3 Repetition Maximum Deadlift, or MDL

       Standing Power Throw, or SPT

       Hand Release Push-Up – Arm Extension, or HRP

       Sprint-Drag-Carry, or SDC

       Leg Tuck, or LTK

       Two-Mile Run, or 2MR

Category MDL SPT HRP SDC LTK 2MR
Moderate (Gold) 140 pounds 4.5 meters 10 3:00 1 21:00
Significant (Gray) 180 pounds 6.5 meters 20 2:30 3 19:00
Heavy (Black) 200 pounds 8.0 meters 30 2:10 5 18:00

      

During fiscal year 2021, soldiers only need to meet the Gold standard, regardless of MOS. The normal standards will kick in when FY22 starts; that’s when you’ll have to pass the standards for your physical demand category.

      Before you dive into the test, you need to know the protocols and why the Army uses them. First, you have to attempt all six events unless you have a physical profile (I cover the alternate events for profiles later in this chapter). Soldiers rotate through each lane in groups of four, but groups of fewer than four are authorized. The test has only one programmed rest period, and it’s between the Leg Tuck event and the Two-Mile Run. If only one or two soldiers are testing, the Army requires the OIC and NCOIC — the commissioned and noncommissioned officers in charge — to provide those soldiers with a five-minute rest period between each event (which they’d get anyway if more soldiers were testing).

      You get no restarts on the ACFT. If you perform a repetition incorrectly, it doesn’t count — and your grader doesn’t send you to the back of the line to retest. You sign your scorecard at the test site, and your signature says you agree with the scores your grader recorded. The OIC or NCOIC resolve any discrepancies within the test’s 120-minute time limit. And although the Army allows video recording of the test, that video can only be used for training purposes. You can’t use it to argue that you performed a rep correctly or that your grader made a counting mistake.

      The Preparation Drill

      A soldier who isn’t taking the ACFT leads the Preparation Drill — the Army’s dynamic warm-up. The Preparation Drill leader reads these instructions aloud:

      You are about to take the Army Combat Fitness Test, or ACFT, a test that will measure your upper and lower body muscular endurance, muscular strength, aerobic endurance, anaerobic endurance, and explosive power. The results of this test will give you and your commanders an indication of your state of physical readiness and will act as a guide in determining your physical training needs. After selecting a lane with your preferred weight for the 3 Repetition Maximum Deadlift Event, you may be assigned to a different lane for the next events. You will rest and recover while other soldiers complete their turns. After the last soldier completes the Leg Tuck event, there will be a 10-minute recovery period for all tested soldiers before the start of the 2-Mile Run. Do the best you can on each of the events.

      The Preparation Drill lasts 10 minutes, and during that time, you’re encouraged to perform the whole drill while in formation. You can skip exercises if you believe they may exhaust you or hurt your ability to perform well on the test. These are the Preparation Drill exercises, which are part of Holistic Health and Fitness, or H2F (and you thought that whole new PT program wasn’t leading up to anything!):

       Bend and Reach

       Rear Lunge

       High Jumper

       Rower

       Squat Bender

       Windmill

       Forward Lunge

       Prone Row

       Bent Leg Body Twist

       Push-up

      

By the time you take the ACFT, you should know what MDL weight is right for you. The time to get familiar with what your body can handle is now, before you even show up for a record ACFT. You don’t necessarily have to expend your
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