Understanding the Army Combat Fitness Test (ACFT)
The Army Combat Fitness Test (ACFT) is the novel standard fitness test for all soldiers and is contrived to enhance their preparation for the physical demands of combat. The ACFT substitutes the previous Army Physical Fitness Test (APFT) and includes six events that prioritize total body strength, power, and endurance.
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The six events in the ACFT are as follows:
1. Deadlift: This event measures lower-body strength and encompasses hoisting a weighted barbell from the ground to a standing position. Soldiers have three endeavors to hoist as much weight as achievable.
2. Standing Power Throw: This event measures upper-body power and encompasses throwing a 10-pound medicine ball as far as attainable over the head and behind the body.
3. Hand-Release Push-up: This event measures upper-body endurance and encompasses performing push-ups with a hand-release at the bottom of each repetition. Soldiers must complete as numerous reps as feasible within two minutes.
4. Sprint-Drag-Carry: This event measures total body strength and endurance and encompasses a sequence of sprints, drags, and carries. Soldiers must complete the event as promptly as feasible.
5. Leg Tuck: This event measures core and grip strength and encompasses hanging from a bar and bringing the knees to the elbows for as numerous repetitions as feasible.
6. Two-Mile Run: This event measures cardiovascular endurance and encompasses running two miles as expeditiously as feasible.
The ACFT is contrived to be more strenuous than the APFT and better epitomize the physical demands of combat. Soldiers must score at least a 60 in each event to pass the ACFT, and their overall score determines their level of fitness.
It is salient for soldiers to train particularly for the ACFT and work on ameliorating their performance in each event. This may entail incorporating exercises that target specific muscle groups, such as deadlifts or push-ups, and concentrating on ameliorating speed and endurance through running and other cardio exercises. By understanding the ACFT and training for each event, soldiers can better prepare themselves for the physical demands of combat and maintain their readiness to serve.
Preparing for the ACFT
The Army Combat Fitness Test (ACFT) is a challenging physical fitness test that requires preparation and training. Here are some tips for preparing for the ACFT:
1. Know the test: Familiarize yourself with the six events of the ACFT and the scoring system. You can find resources online or through your unit’s fitness program.
2. Train regularly: Develop a workout plan that includes strength training, cardio, and endurance exercises. Incorporate exercises that specifically target the ACFT events, such as deadlifts, squats, and leg tucks.
3. Practice proper technique: Proper form is crucial for maximizing your performance and reducing the risk of injury. Ensure you are using correct technique during training and seek guidance from a fitness professional if necessary.
4. Set reasonable goals: Set achievable goals for each event and work towards improving your scores over time.
5. Monitor progress: Regularly assess your progress by tracking your scores and recording your workout sessions. This will help you identify areas for improvement and adjust your workout plan accordingly.
6. Nourish your body: Appropriate nutrition is vital for optimal performance. Ensure you are consuming a balanced diet that includes enough protein, carbohydrates, and healthy fats.
7. Rest and recover: Adequate rest and recovery are essential for preventing injury and allowing your body to adapt to the physical demands of the ACFT. Ensure you are getting enough sleep and taking rest days when necessary.
By following these tips, you can prepare yourself for the ACFT and enhance your overall physical fitness.
ACFT Scoring
The ACFT is scored based on six events, each of which has an optimal score of 100 points. The six events are:
1. Three-repetition maximum deadlift
2. Standing power throw
3. Hand-release push-ups
4. Sprint-drag-carry
5. Leg tuck
6. Two-mile run
To pass the ACFT, soldiers must score a minimum of 60 points in each event. Furthermore, soldiers must score a cumulative minimum of 360 points across all six events.
The scoring for each event is as follows:
1. Three-repetition maximum deadlift: Scores are based on the maximum weight lifted in three attempts. The score is calculated based on a soldier’s body weight and the weight lifted. The optimal score is 100 points.
2. Standing power throw: Scores are based on the distance of the throw. The optimal score is 100 points.
3. Hand-release push-ups: Scores are based on the number of push-ups completed in two minutes. The optimal score is 25 points.
4. Sprint-drag-carry: Scores are based on the time taken to complete the event. The optimal score is 25 points.
5. Leg tuck: Scores are based on the number of leg tucks completed. The optimal score is 25 points.
6. Two-mile run: Scores are based on the time taken to complete the run. The optimal score is 25 points.
In addition to the individual event scores, soldiers will also receive a total score, which is the sum of their scores in all six events. This total score will determine whether they pass or fail the ACFT.
The ACFT is a challenging test that requires soldiers to be in good physical condition. However, with proper training and preparation, soldiers can improve their scores and pass the test.
Overcoming Common Challenges in the ACFT
The Army Acft is a rigorous physical fitness test that is designed to assess soldiers’ ability to perform physically demanding tasks in combat. While the Acft is an excellent tool for measuring soldiers’ fitness levels, it can also present several challenges. In this section, we will discuss some of the common challenges that soldiers may face during the Acft and how to overcome them.
Challenge #1: Lack of Preparation
One of the most common challenges that soldiers face during the Acft is a lack of preparation. The Acft is a demanding test that requires a high level of physical fitness, and soldiers who do not prepare adequately may struggle to meet the required standards.
Solution: To overcome this challenge, soldiers should begin preparing for the Acft well in advance. They should follow a structured training program that focuses on improving their strength, endurance, and agility. Soldiers should also familiarize themselves with the test’s requirements and practice the various exercises regularly.
Challenge #2: Injury or Illness
Another common challenge that soldiers may face during the Acft is an injury or illness. Soldiers who are injured or ill may struggle to perform the required exercises and may not be able to meet the required standards.
Solution: To overcome this challenge, soldiers should prioritize their health and well-being. They should seek medical attention if they are injured or ill and follow their healthcare provider’s recommendations for recovery. Soldiers should also work with their unit’s physical therapist to develop a rehabilitation and training plan that will help them recover and prepare for the Acft.
Challenge #3: Mental Toughness
The Acft is not only a physical challenge but also a mental one. Soldiers who lack mental toughness may struggle to push themselves to their limits and perform at their best during the test.
Solution: To overcome this challenge, soldiers should focus on developing their mental toughness. They should practice visualization techniques, positive self-talk, and goal-setting to help them stay motivated and focused during the test. Soldiers should also work on building mental resilience through activities such as meditation, mindfulness, and breathing exercises.
In conclusion, the Acft can be a challenging test, but soldiers can overcome these challenges by preparing adequately, prioritizing their health and well-being, and developing their mental toughness. By doing so, soldiers can meet the required standards and excel in their military careers.
Benefits of the ACFT
The Army Combat Fitness Test (ACFT) is a thorough physical fitness assessment that has substituted the previous Army Physical Fitness Test (APFT). The ACFT has multiple advantages compared to the APFT, involving:
1. Better evaluation of overall physical fitness: The ACFT assesses different aspects of physical fitness, including muscular strength, endurance, and power, as well as aerobic and anaerobic capacity. This gives a more comprehensive picture of a soldier’s complete physical fitness.
2. Improved readiness: The ACFT is created to better prepare soldiers for the physical demands of combat. By testing a broader range of physical abilities, the ACFT can help recognize areas where soldiers may need to improve to better prepare for combat situations.
3. Reduced risk of injury: The ACFT includes exercises that are less likely to cause injuries, such as the leg tuck, as well as exercises that can help prevent injuries, such as the deadlift. By improving general physical fitness and decreasing the risk of injury, the ACFT can help soldiers stay healthier and more ready for combat.
4. Increased job-specific performance: The ACFT includes exercises that are more job-specific, such as the standing power throw and the two-mile run. By testing these skills, the ACFT can better evaluate a soldier’s ability to perform specific tasks needed in their job.
5. Greater emphasis on strength: The ACFT places a greater emphasis on muscular strength compared to the APFT. This is important for soldiers who may need to perform physically demanding tasks, such as carrying heavy equipment or engaging in hand-to-hand combat.
Overall, the ACFT provides a more comprehensive and job-specific evaluation of physical fitness, which can help improve readiness and reduce the risk of injury for soldiers.
