Holistic Health and Fitness - Army Rank-Up - Study App for Army Promotion Board

What Army Field Manual and overarching program covers Holistic Health and Fitness (H2F)?
FM 7-22
What is the Army’s Soldier readiness system for physical and nonphysical training?
Holistic Health and Fitness
What is the main objective of H2F?
To ensure and sustain the high level of physical readiness and mental toughness of every Soldier
What is the main goal of H2F?
To improve each Soldier’s physical and nonphysical readiness to survive and win in any operational environment
What comprises a Soldier's lethality?
Physical readiness and mental toughness
What are the five critical elements of H2F?
  1. Governance
  2. Program
  3. Equipment and Facilities
  4. Personnel
  5. Leadership Education
How is a Soldier's readiness recoginzed in H2F?
Through proper combinations of physical fitness and foundational health
What are critical in the performance of physical and mental tasks?
Sleep and nutrition
What H2F training phase builds foundational and fundamental skill in Soldiering tasks: shoot, move communicate, survive and protect or treat?
Initial phase
What are examples of Initial phase training?
Future Soldier Program (FSP), BCT, advanced individual training (AIT), one station unit training (OSUT), Warrant Officer Candidate School (known as WOCS)
What H2F training phase creates mastery of the physical and mental attributes of occupational and combat tasks?
Sustaining phase
To meet H2F goals, what are the five domains need optimized?
  1. Physical readiness; movement lethality— strength, speed, endurance
  2. Nutritional readiness; recognize, select, and consume the requisite food and drink
  3. Mental readiness; character, behavior, resilience, cognitive skill, social acuity.
  4. Spiritual readiness; endure and overcome times of stress, hardship, and tragedy through a sense of connection
  5. Sleep readiness; tolerate repeated exposure to physical and mental stress
What is the systematic planning of long- and short-term readiness training and testing in preparation for combat?
Periodization
Physical readiness includes the following components:
  1. Muscular strength; amount of force a muscle(group) can generate
  2. Hypertrophy; increase in muscle size
  3. Muscular endurance; muscle work performance for an extended period
  4. Aerobic endurance; exercise large muscle groups for sustained durations
  5. Anaerobic endurance; tolerate short bursts of high-intensity activity
  6. Power; application of strength over time
How many drills and total number of excercises ar in H2F physical training domain?
38 Drills with a total of 201 exercises
What are examples of H2F drills?
  1. Preparation Drill
  2. Four for the Core
  3. Conditioning Drill
  4. Release Run
  5. 30:60s and 60:120s
  6. Recovery Drill
What are the principles of physical readiness?
  1. Precision
  2. Progression
  3. Integration
The Army’s comprehensive performance nutrition program concept and framework encompasses three components:
  1. Proactive; chronic disease prevention and immune system enhancement
  2. Active; event fueling and postevent recovery and arduous environment preparedness
  3. Reactive; treat (as opposed to prevent) an illness, injury, or condition
What does a healthy eating pattern include?
  1. A variety of vegetables
  2. Fruits, especially whole fruits
  3. Grains, at least half of which are whole grains
  4. Fat-free or low-fat (1 percent) diary
  5. A variety of protein foods
  6. Oils high in polyunsaturated and monounsaturated fats
What is Body mass index (BMI)?
A population screening measure commonly used to rapidly assess health and classify individuals as underweight, normal, overweight, or obese
To prevent lean muscle loss and nutrient deficiencies, how much calories should women/men consume per day?
No less than 1200 for women, and no less than 1500 for men
What four variables increase energy or calorie needs?
Increases in exercise frequency, intensity, time, and type (F.I.T.T.)
What is the ideal fluid intake before, during, and after excercise?
8 oz (1-2 cups) of fluid
What can cause excessive dilution of sodium in the blood, a potentially life-threatening condition called hyponatremia?
Overhydrating
What is the ideal energy intake during cold weather operations/training?
- 50-60% carbohydrates
- 30-35% fat
- 10-20% protein
What is preferred energy source for high altitude and flight missions?
- High carbohydrate foods
- 128 ounces of fluid per day
What is mental readiness?
An individual’s or team’s ability to think, feel, and act in a manner that optimizes performance in a demanding environment or with occupational and combat-specific tasks
What is the ability to expand and integrate knowledge into decisions?
Cognitive capability
What is is the ability to facilitate team cohesion and the development and sustainment of healthy, trusting relationships?
Interpersonal capability
How many hours of sleep every 24 hours is needed to sustain normal levels of brain function and health indefinitely?
7-8 hours
What basic sleep leadership practices does the acronym SLEEP represent?
- Set conditions
- Lead by example
- Educate and encourage
- Prioritize and plan
What beahavioral factors contribute to sleep readiness?
- Excercise
- Diet
- Alcohol
- Sleep environment
What program developed and overseen by medical providers that Soldiers begin soon after becoming ill or injured?
Rehabilitation
It is unit-driven and unit-run physical readiness training program for Soldiers who are deconditioned due to illness or injury, are new to the unit, or deconditioned due to deployment or other circumstances?
Reconditioning
What are the authorized forms for written profiles in the Army?
- DD Form 689 (Sick Slip)
- DA Form 3349 (Physical Profile)
What does P3T stand fore?
Pregnancy and Postpartum Physical Training
P3T sessions include three typical elements:
Preparation, activities, and recovery
The act of teaching Soldiers the techniques, tips, and procedures for improving and maintaining high levels of readiness?
H2F Coaching

Terms List

1: What Army Field Manual and overarching program covers Holistic Health and Fitness (H2F)?
2: What is the Army’s Soldier readiness system for physical and nonphysical training?
3: What is the main objective of H2F?
4: What is the main goal of H2F?
5: What comprises a Soldier's lethality?
6: What are the five critical elements of H2F?
7: How is a Soldier's readiness recoginzed in H2F?
8: What are critical in the performance of physical and mental tasks?
9: What H2F training phase builds foundational and fundamental skill in Soldiering tasks: shoot, move communicate, survive and protect or treat?
10: What are examples of Initial phase training?
11: What H2F training phase creates mastery of the physical and mental attributes of occupational and combat tasks?
12: To meet H2F goals, what are the five domains need optimized?
13: What is the systematic planning of long- and short-term readiness training and testing in preparation for combat?
14: Physical readiness includes the following components:
15: What are examples of H2F drills?
16: What are the principles of physical readiness?
17: The Army’s comprehensive performance nutrition program concept and framework encompasses three components:
18: What does a healthy eating pattern include?
19: What is Body mass index (BMI)?
20: To prevent lean muscle loss and nutrient deficiencies, how much calories should women/men consume per day?
21: What four variables increase energy or calorie needs?
22: What is the ideal fluid intake before, during, and after excercise?
23: What can cause excessive dilution of sodium in the blood, a potentially life-threatening condition called hyponatremia?
24: What is the ideal energy intake during cold weather operations/training?
25: What is preferred energy source for high altitude and flight missions?
26: What is mental readiness?
27: What is the ability to expand and integrate knowledge into decisions?
28: What is is the ability to facilitate team cohesion and the development and sustainment of healthy, trusting relationships?
29: How many hours of sleep every 24 hours is needed to sustain normal levels of brain function and health indefinitely?
30: What basic sleep leadership practices does the acronym SLEEP represent?
31: What beahavioral factors contribute to sleep readiness?
32: What program developed and overseen by medical providers that Soldiers begin soon after becoming ill or injured?
33: It is unit-driven and unit-run physical readiness training program for Soldiers who are deconditioned due to illness or injury, are new to the unit, or deconditioned due to deployment or other circumstances?
34: What are the authorized forms for written profiles in the Army?
35: What does P3T stand for?
36: P3T sessions include three typical elements:
37: The act of teaching Soldiers the techniques, tips, and procedures for improving and maintaining high levels of readiness?