ACFT For Dummies. Angela Papple Johnston
Чтение книги онлайн.
Читать онлайн книгу ACFT For Dummies - Angela Papple Johnston страница 18
![ACFT For Dummies - Angela Papple Johnston ACFT For Dummies - Angela Papple Johnston](/cover_pre853150.jpg)
These are the four movements for the HRP:
Movement 1: On the command of “Go,” push your body up from the ground as a single unit by fully extending your elbows. If you don’t maintain a generally straight body alignment from your head to your ankles, your reps don’t count. You end this movement in the front leaning rest.
Movement 2: From the front leaning rest position, bend your elbows to lower your body back to the ground. Your chest, hips, and thighs should touch the ground at the same time. You don’t have to touch your face or head to the ground.
Movement 3: Move both arms out to the side, straightening your elbows until you’re in the T position. After you extend your arms completely, bring your hands back beneath your shoulders. This is an immediate movement.
Movement 4: Place your hands flat on the ground with your index fingers inside the outer edges of your shoulders, returning to position to execute movement 1 again. When your hands are back under your shoulders, you’ve completed one repetition.
Sprint-Drag-Carry
The Sprint-Drag-Carry measures four big fitness components: agility, anaerobic endurance, muscular strength, and muscular endurance. In combat, you use these skills to build a hasty fighting position, pull a casualty out of a vehicle and carry him or her to safety, react to fire, and carry ammo from Point A to Point B. Figure 2-6 shows which muscles need to spring into action to ace this event (in addition to your heart and lungs, because this one is pretty much a full-body test).
© John Wiley & Sons, Inc.
FIGURE 2-6: Muscles used in the Sprint-Drag-Carry.
The Sprint-Drag-Carry is about more than sprinting, dragging, and carrying. The SDC even has a little more sprinting than it has dragging and carrying. Here are the five parts of this event, which you start in the prone position with the top of your head behind the start line:
Sprint: On the command of “Go,” jump up and sprint 25 meters in your lane. Touch the 25-meter line with your foot and hand, bust a U-turn, and sprint back to the start line.
Drag: Grab each strap handle on the sled. Pull the sled backward until you have the whole thing over the 25-meter line and then turn it around and pull it back. The entire sled has to cross the start line. Figure 2-7 shows the sled drag.Don’t jerk the straps — use a steady pull to move the sled. Remember not to sling the sled to turn it around, too.
Lateral: Face one side and perform a lateral run for 25 meters, touch the line with your foot and hand, and head back to the start line. Face the same direction on the way back. Don’t cross your feet during laterals.Zack McCroryFIGURE 2-7: Sled drag.
Carry: Pick up your pair of 40-pound kettlebells and run to the 25-meter line. Step on or over the line with one foot, turn around, and run back to the start line.Be careful when you turn around with the kettlebells — maintain control of your feet and the kettlebells the whole time. If you drop the kettlebells, just pick them up and keep moving.
Sprint: Put your kettlebells on the ground, turn around, and sprint to the 25-meter line. Touch the line with a hand and foot and then return to the start line as fast as you can.
Your time stops when you cross the start line after your final sprint.
Leg Tuck
The Leg Tuck — maybe the most infamous event on the ACFT — is how the Army measures your muscular strength and endurance. Check out Figure 2-8 for an inside look at which muscles need to work during this event. They’re the same muscles that help you get over walls and obstacles as well as climb and descend ropes.
© John Wiley & Sons, Inc.
FIGURE 2-8: Muscles used in the Leg Tuck.
The LTK requires you to use your grip, shoulders, arm and chest muscles, abs, and even your front leg muscles. It’s notoriously tough because it requires you to hang from a pull-up bar with an alternating grip, curl your body (like a shrimp) so that your knees or thighs touch your elbows or the backs of your upper arms, and return under control to the straight-arm hang — all while your body is perpendicular to the bar. Figure 2-9 shows you what the Leg Tuck looks like.
Zack McCrory
FIGURE 2-9: The Leg Tuck.
The starting position for the LTK is a straight-arm hang from the pull-up bar with an alternating grip. Ideally, your dominant hand is supposed to be closer to your head than your other hand is; for most people, that’s the strategy