ACFT For Dummies. Angela Papple Johnston
Tracing the Origins of PRT and the ACFT Counting on the Army’s Ten Fitness Components Getting Heart Smart for Aerobic Exercise Fitting FITT Principles into Your Workout Powering Your Way through Life with Anaerobic Exercise Chapter 7: Examining P3, PRT, H2F, and the ACFT Cornering the Army’s Performance Triad Reading Up on PRT Documentation Matching PRT Drills and ACFT Events Maximizing PRT for the 3 Repetition Maximum Deadlift Stepping up PRT for the Standing Power Throw Practicing PRT for the Hand Release Push-Up – Arm Extension Surveying PRT for the Sprint-Drag-Carry Looking at PRT for the Leg Tuck Tackling PRT for the Two-Mile Run Taking a Closer Look at PRT and Its Drills Using PRT to Train for the ACFT Chapter 8: Training to Standard on the ACFT Getting the Basics Down Before You Exercise Back and Legs: Maxing the 3 Repetition Maximum Deadlift Score Explosive Power: Training for the Standing Power Throw Practice Makes Perfect: Doing More Hand Release Arm–Extension Push-Ups Training for the Sprint-Drag-Carry to Boost Your Battlefield Skills Grip, Hips, Shoulders, and Elbows: Training for the Leg Tuck When My Granny Was 91: How to Improve Your Two-Mile Run Time Chapter 9: Stretching for Recovery and Peak Performance Bouncing Back Stronger through Recovery Stretching Out Your Workout Recovery Attending to Army Stretches Loosening up Your Legs and Hips Examining Essential Arm Stretches Beefing up Your Neck, Shoulder, and Back Stretches Priming the Pecs: Chest Stretches Stretching out Your Six-Pack Doing Dynamic Stretches for Multiple Muscles Chapter 10: Focusing on the ACFT for Females Factoring Female Physiology into Common ACFT Challenges Balancing Pregnancy and Physical Training Your (Kid’s) Mom Wears Combat Boots: Working Out Postpartum Chapter 11: Surveying ACFT Training for Seasoned Soldiers Safety First: Taking Workout Precautions Kicking around Exercises for Knee Issues Avoiding Certain Exercises for Back Issues Chapter 12: Dealing with Injuries An Ounce of Prevention: Avoiding Injury with P3 Covering Common Injuries across the Army Rub Some Dirt on It? Knowing When to Go to Sick Call When RICE Isn’t a Carb: Treating Injuries at Home
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Part 3: Structure, Form, and Functional Fitness
Chapter 13: Wising Up to Workout Wisdom
Following Eight Habits of Highly Successful Exercisers
Optimizing Your Breathing for Your Activity
Resting between Workouts
Chapter 14: Understanding Your Body’s Muscular Structure
Putting Your Skeletal Muscles on the Map
Zeroing in on the Cardiovascular System
Chapter 15: Strength Training to Get Army Strong
Bulking up Your Weight-Training Vocab
Following Safety Principles
Testing Your Strength
Switching It up with Periodization
Appreciating the Real Worth of Free Weights and Weight Machines
Looking at Group Strength Training
Chapter 16: Pumping Some Heart-Smart Aerobic Exercise
Understanding the Cardiovascular System’s Role in Exercise
Finding Your VO2 Max
Queuing up the Cardio
Chapter 17: Trying Functional Fitness Concepts for Your Core
Introducing Your Core Muscles
Strengthening