ACFT For Dummies. Angela Papple Johnston

Your Core with Beginner Core Exercises Pulling Your Own Weight During Core Training Trying Out the Army (Core) Ball — No ASUs Necessary Perusing Core Exercises for Pregnancy Profiles Stretching and Toning Your Core with Pilates and Yoga Chapter 18: Personalizing Your Workout Routine Building Your Own Workout Routine Sneaking in Daytime Workouts You Can Do Anywhere

      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