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Everything you Need to Know About The Army Combat Fitness Test

 

The age and gender-neutral Army Combat Fitness Test will prepare Utah National Guard Soldiers for the occupational demands of combat.
 
Total Army ACFT implementation begins on or about 01 Oct, 2019, when all Soldiers will be required to take a "not-for-record test" twice within the following year. The Army will replace the current Army Physical Fitness Test (APFT) with the new ACFT across the entire Force no later than October 2020.
 
It is a result of a scientifically validated study that identified physical fitness exercises that test the 10 components of fitness and are most predictive of performance on high physical demands common Soldier tasks.
The ACFT is the physical component of the Army's Holistic Health and Fitness (H2F) System to train Soldiers through physical readiness, appropriate nutrition, quality sleep, and other preventive care, to reduce injuries, be combat ready and live a healthier lifestyle.

 

The ACFT consists of the following six events:

  • Repetition Strength Deadlift;
  • Standing Power Throw;
  • Arm Extension Push-Up;
  • 250-Meter Sprint, Drag, Carry;
  • Leg Tuck; and
  • The 2-mile Run.

Learn more about each of these events in the videos below.

 
The Army aims to increase readiness by training and assessing the physical capacity of Soldiers to perform common warfighting tasks.  Let's lean forward on this effort. 
 
The Army Combat Fitness Test will better connect fitness with combat readiness for all Soldiers by
 
  • Improving Soldier and unit readiness;
  • Transforming the Army's fitness culture;
  • Reducing preventable injuries and attrition;
  • Enhancing mental toughness and stamina.

Prepare for the ACFT

The Incline Bench is a free-weight exercise performed throughout a Soldier’s career to improve upper body muscular strength and endurance. This lift requires trunk and shoulder stability and strength. It can be used to improve training and testing performance that supports a wide range of combat and occupational physical tasks. There are a wide range of modifications in position and equipment for the Incline Bench. Here is a breakdown of the exercise as it would be conducted by an individual Soldier using three types of free weights – straight bar or barbell, kettle bells and dumbbells. #ArmyFit
The Shuttle Sprint is the third exercise in Military Movement Drill 1. This exercise prepares the Soldier for more vigorous anaerobic endurance, leg speed and agility activities. Here is a breakdown of the exercise as it would be conducted by an individual Soldier. #ArmyFit
The Straight Leg Dead Lift is a free-weight exercise performed throughout a Soldier’s career to improve lower body muscular strength and endurance. It is a modification of the deadlift that further challenges the muscles in the lower back, hips and legs. Here is a breakdown of the exercise as it would be conducted by an individual Soldier using a straight bar and dumbbells. #ArmyFit
This exercise develops explosive strength in the legs. Here is the breakdown of the exercise conducted at formation at a slow cadence. #ACFT #ArmyFit
Here is a breakdown of the exercise as it would be conducted for one minute. #ArmyFit #ACFT
This exercise strengthens the muscles of the upper back, the shoulder girdle and the biceps. Hevier weight also challenge the muscles in the lower back, gluteal region and hamstrings. Here is a breakdown of the exercise as it would be conducted for one minute. #ArmyFit #ACFT
This exercise strengthens the chest, shoulder and triceps' muscles. It develops the Soldier's ability to push during more vigorous combatives, testing and combat tasks. Here is a breakdown of the exercise as it would be conducted for one minute. #ArmyFit #ACFT
This exercise strengthens the Soldier's triceps and shoulder muscles endurance. This improves the Soldier's skill in moving heavier weight overhead to build muscular power and strength. Here is a breakdown of the exercise as it would be conducted for one minute. #ArmyFit #ACFT
This exercise improves balance, coordination and strength of core muscles in the posterior chain. Here is a breakdown of the movement, which is performed for a count 60 seconds. #ACFT #ArmyFit
This exercise reinforces correct jumping and landing skills. Requires good balance and coordination and develops explosive strength to move off the ground. Here is the breakdown of the movement, which is conducted at a moderate cadence. #ACFT #ArmyFit
This exercise strengthens the trunk and hip muscle coordination while promoting control of trunk rotation. It is an advanced body weight exercise that prepares for more vigorous training, testing and combat tasks. Here is the breakdown of the movement, which is conducted at a moderate cadence. #ACFT #ArmyFit
This exercise requires advanced levels of movements skill and aerobic endurance. Here is break down of this exercise as it would be conducted in a formation at sloow cadence. #ACFT #ArmyFit
The sumo dead lift is a free weight exercise performed throughout the Soldier's career to improve lower body muscular strength and endurance. It is a modification of the deadlift that further challenges a Soldier's coordination, balance and hip mobility. Here's a breakdown of the exercise as it would be conducted by an individual Soldier using three types of weights: straight bar, kettle bells and dumb bells. #ACFT #ArmyFit
This exercise develops the Soldier's ability to pull up and hook the legs unto a ledge, rope or rail. Here is the breakdown of the exercise as it would be conducted in a formation with two spotters to assist.
This exercise develops total body strength, endurance and mobility. Releasing the hands from the ground in addition to moving the arms to the "T" position emphasizes full push and reach motions. Here is the breakdown of the movement as it would be conducted in a formation at a moderate cadence. #ACFT #ArmyFit
The bent-leg raise is the first exercise for "Four for the CORE." This exercise improves awareness for spinal control while moving the legs. The hand position under the back and not the pelvis places heavy emphasis on the strength of the core muscles of the abdomen, not the hip flexor muscles. Here's the breakdown of the movements performed for a count of 60 seconds. #ACFT #ArmyFit The core of the body consists of the abdomen, the pelvis and lower or lumbar spine. The muscles that originate in the core provides stability and motion for the limbs and trunk. Regular performance of "Four for the Core" provides a foundation of good stability for all physical readiness exercises. Returning to the position of attention between exercises provides a moment to reset posture and check the improvements these exercises provide from moving to and from the ground.

ACFT Events

The 3 Repetition Maximum Deadlift is the first event. The three repetition maximum deadlift is a muscular strength test that represents movements required to safely and effectively lift heavy loads from the ground, jump, bound and tolerate landing.
The Standing Power Throw is the second event. The standing power throw measures upper and lower body explosive power, total body flexibility, and dynamic balance.
The Hand-Release Push-Up is the third event. The Hand-Release Push-Up is a 2-minute timed event that measures upper body push strength, push endurance, core strength and coordination.
The Sprint-Drag-Carry is the fourth event. This event tests a Soldier’s anaerobic endurance, muscular power, agility, and coordination.
The Leg Tuck is the fifth event. This event tests a Soldier’s grip, shoulder, trunk and hip muscle strength.
The 2 Mile Run is the sixth event. This event tests a Soldier’s muscular and aerobic endurance.
The test OIC or NCOIC is responsible to inspect and validate the testing site and determine the number of testing lanes or graders based on the number of Soldiers to be tested and time available to test.

Alternate ACFT Assessments

Army senior leaders have approved a modification of the ACFT that included three aerobic test events for selected Soldiers with permanent profiles that prevent full participation in the 6-event test. #ACFT #ArmyFit For more information, visit https://www.army.mil/acft/. About U.S. Army: The Army Mission – our purpose – remains constant: To deploy, fight and win our nation’s wars by providing ready, prompt and sustained land dominance by Army forces across the full spectrum of conflict as part of the joint force. Connect with U.S. Army online: Web: https://www.army.mil Facebook: https://www.facebook.com/USarmy/ Twitter: https://twitter.com/USArmy Instagram: https://www.instagram.com/usarmy/ Flickr: https://www.flickr.com/photos/soldiersmediacenter
The alternate assessment will include all ACFT events within the limits of the Soldier’s profile, and must include at a minimum: three-Repetition Maximum Deadlift, Sprint-Drag-Carry, one of the four aerobic events: two-mile run, 15,000 meter stationary bike, 5,000 meter row, or 1,000 meter swim The time standard for each aerobic event is 25 minutes. Soldiers with permanent profiles must at a minimum achieve the GOLD level for the 3-Repetition Maximum Deadlift, the Sprint-Drag-Carry and the aerobic event. #ACFT #ArmyFit For more information, visit https://www.army.mil/acft/. About U.S. Army: The Army Mission – our purpose – remains constant: To deploy, fight and win our nation’s wars by providing ready, prompt and sustained land dominance by Army forces across the full spectrum of conflict as part of the joint force. Connect with U.S. Army online: Web: https://www.army.mil Facebook: https://www.facebook.com/USarmy/ Twitter: https://twitter.com/USArmy Instagram: https://www.instagram.com/usarmy/ Flickr: https://www.flickr.com/photos/soldiersmediacenter
The alternate assessment will include all ACFT events within the limits of the Soldier’s profile, and must include at a minimum: three-Repetition Maximum Deadlift, Sprint-Drag-Carry, one of the four aerobic events: two-mile run, 15,000 meter stationary bike, 5,000 meter row, or 1,000 meter swim The time standard for each aerobic event is 25 minutes. Soldiers with permanent profiles must at a minimum achieve the GOLD level for the 3-Repetition Maximum Deadlift, the Sprint-Drag-Carry and the aerobic event. #ACFT #ArmyFit For more information, visit https://www.army.mil/acft/. About U.S. Army: The Army Mission – our purpose – remains constant: To deploy, fight and win our nation’s wars by providing ready, prompt and sustained land dominance by Army forces across the full spectrum of conflict as part of the joint force. Connect with U.S. Army online: Web: https://www.army.mil Facebook: https://www.facebook.com/USarmy/ Twitter: https://twitter.com/USArmy Instagram: https://www.instagram.com/usarmy/ Flickr: https://www.flickr.com/photos/soldiersmediacenter
The alternate assessment will include all ACFT events within the limits of the Soldier’s profile, and must include at a minimum: three-Repetition Maximum Deadlift, Sprint-Drag-Carry, one of the four aerobic events: two-mile run, 15,000 meter stationary bike, 5,000 meter row, or 1,000 meter swim The time standard for each aerobic event is 25 minutes. Soldiers with permanent profiles must at a minimum achieve the GOLD level for the 3-Repetition Maximum Deadlift, the Sprint-Drag-Carry and the aerobic event. #ACFT #ArmyFit For more information, visit https://www.army.mil/acft/. About U.S. Army: The Army Mission – our purpose – remains constant: To deploy, fight and win our nation’s wars by providing ready, prompt and sustained land dominance by Army forces across the full spectrum of conflict as part of the joint force. Connect with U.S. Army online: Web: https://www.army.mil Facebook: https://www.facebook.com/USarmy/ Twitter: https://twitter.com/USArmy Instagram: https://www.instagram.com/usarmy/ Flickr: https://www.flickr.com/photos/soldiersmediacenter