Overview of the ACFT Test
The Army Combat Fitness Test (ACFT) is a physical fitness test that measures a soldier’s strength, endurance, and mobility. It was implemented to replace the old Army Physical Fitness Test (APFT) in 2020.
The ACFT consists of six events: the three repetition maximum deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tuck, and two-mile run. Each event is designed to assess different aspects of a soldier’s physical fitness.
The deadlift measures a soldier’s lower body and grip strength. The standing power throw assesses explosive power and upper body strength. The hand-release push-ups measure muscular endurance in the chest, shoulders, and triceps. The sprint-drag-carry assesses a soldier’s ability to move quickly while carrying heavy objects. The leg tuck measures grip strength and core muscle endurance. Finally, the two-mile run assesses a soldier’s cardiovascular endurance.
The ACFT is scored on a point system, with soldiers needing to achieve a minimum score in each event to pass. The test is also age and gender-neutral, ensuring that all soldiers are held to the same physical fitness standards.
Overall, the ACFT is a comprehensive physical fitness test that provides a more accurate assessment of a soldier’s physical readiness for combat.
Preparing for the ACFT Test
Instructions for Preparing for the ACFT Test
If you’re going to take the ACFT test, it’s crucial to prepare both mentally and physically to perform your best on exam day. Here are some tips to help you prepare for the ACFT:
1. Train for the test: The ACFT is intended to test your overall fitness, so it’s important to exercise your body for the test. Focus on exercises that aim each of the six events in the test, including the deadlift, standing power throw, hand-release push-up, sprint-drag-carry, leg tuck, and two-mile run.
2. Set a training schedule: Establish a training schedule that includes various strength and cardio exercises. Add rest days to help your body recover and prevent injury.
3. Practice proper form: Ensure you’re using proper form when executing each exercise. This will not only help you perform better on the test but also prevent injury.
4. Follow a healthy diet: Eating a healthy diet is vital to your overall fitness. Make sure to eat plenty of fruits, vegetables, lean protein, and whole grains. Avoid processed foods and sugary drinks.
5. Stay hydrated: Drinking enough water is important to your physical performance. Make sure to drink plenty of water before, during, and after your workouts.
6. Get enough sleep: Getting enough sleep is essential for your physical and mental health. Aim to get at least seven hours of sleep each night.
7. Visualize success: Visualize yourself completing each event in the test successfully. This will help you build confidence and mentally prepare for the test.
By following these instructions, you can prepare for the ACFT test and perform your best on exam day. Remember to stay focused, motivated, and committed to your training routine. Good luck!
ACFT Test Events and Scoring
Acft Instructions Events and Scoring
The Acft consists of six test events that evaluate different aspects of a soldier’s physical fitness. The test events are:
1. Three-Repetition Maximum Deadlift
2. Standing Power Throw
3. Hand-Release Push-Up
4. Sprint-Drag-Carry
5. Leg Tuck
6. Two-Mile Run
Each event is scored on a scale of 0-100, with a minimum passing score of 60 for each event. The maximum possible score for the entire test is 600.
The scoring for each event is as follows:
1. Three-Repetition Maximum Deadlift: This event measures lower-body strength. Soldiers are required to lift a weight from the ground to waist level for three repetitions. The weight used is based on the soldier’s body weight and ranges from 140 to 340 pounds. The score is based on the closest weight lifted to 25% of the soldier’s body weight.
2. Standing Power Throw: This event measures upper-body power. Soldiers are required to throw a 10-pound medicine ball as far as possible from a standing position. The score is based on the closest distance thrown to 25%.
3. Hand-Release Push-Up: This event measures upper-body endurance. Soldiers are required to perform as many push-ups as possible in two minutes. The score is based on the closest number of push-ups completed to 25%.
4. Sprint-Drag-Carry: This event measures total-body fitness. Soldiers are required to complete a series of exercises, including a 50-meter sprint, a 50-meter drag of a 90-pound sled, a lateral shuffle, a 50-meter carry of two 40-pound kettlebells, and a final 50-meter sprint. The score is based on the closest total time to complete the event to 25%.
5. Leg Tuck: This event measures core strength. Soldiers are required to hang from a pull-up bar and bring their knees up to their elbows as many times as possible. The score is based on the closest number of repetitions completed to 25%.
6. Two-Mile Run: This event measures aerobic endurance. Soldiers are required to run two miles as fast as possible. The score is based on the closest time to complete the run to 25%.
It is important for soldiers to train for all six events in order to achieve the best possible score on the Acft. By focusing on all aspects of physical fitness, soldiers can improve their overall health and readiness for military service.
ACFT Test Standards and Requirements
Acft Test Standards and Requirements
The Acft is a complete test that evaluates an individual’s physical fitness across six events: the three-repetition maximum deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tuck, and two-mile run. The test is projected to measure an individual’s strength, power, speed, agility, and endurance.
To pass the Acft, soldiers must score an inferior of 60 points in each event, with a total score of 360 or higher. However, to be considered for certain job roles, soldiers will need to score higher than the minimum requirements.
The Acft is a gender- and age-neutral test, with all soldiers completing the same events and standards regardless of their sex or age. The test is aimed to be more challenging than the previous Army Physical Fitness Test (APFT) and reflects the physical demands of modern combat.
To prepare for the Acft, soldiers should engage in regular physical training that focuses on the six events of the test. Training should be progressive, with soldiers gradually increasing the weight they lift, the distance they run, and the digit of repetitions they complete. Soldiers should also focus on improving their overall fitness, including their cardiovascular endurance, muscular strength, and flexibility.
In conclusion, the Acft is a rigorous test that evaluates soldiers’ physical fitness across six events. To pass the test, soldiers must meet minimum standards in all events, and to qualify for certain job roles, they will need to score higher than the minimum requirements. Regular physical training that focuses on the six events of the test is necessary for preparing for the Acft and improving overall fitness.
Resources for ACFT Test Training
If you want to prepare for the ACFT test, there are diverse resources nearby to assist you. Here are some of the top resources:
1. ACFT Training Guide: This book provides information on the test events, training programs, and resources for soldiers and units to prepare for the ACFT. It includes videos, diagrams, and explanations of each event to help you understand what is required.
2. Army Training Network: This website offers a variety of training resources for soldiers, including ACFT training programs and videos. The site also includes helpful tips and techniques for improving your performance on the test.
3. Army Physical Fitness School: The Army Physical Fitness School provides instruction and training for soldiers to improve their physical fitness and meet the requirements of the ACFT. They offer courses for soldiers at all levels, from beginner to advanced.
4. Fitness Apps: There are several fitness apps available that can help you prepare for the ACFT. These apps offer workouts designed specifically for the test events, as well as tracking and progress monitoring features.
5. Personal Trainers: If you need more personalized training, consider hiring a personal trainer who specializes in military fitness. They can design a workout program tailored to your specific needs and help you improve your performance on the ACFT test.
Remember, the key to success on the ACFT test is consistent training and preparation. Use these resources to help you stay motivated and focused as you work towards achieving your goals.