HOLISTIC HEALTH AND FITNESS - United States Army

FM 7-22

HOLISTIC HEALTH AND FITNESS

OCTOBER 2020

DISTRIBUTION RESTRICTION:

Approved for public release; distribution is unlimited. This publication supersedes chapters 1?6 and appendix D of FM 7-22, dated 26 October 2012.

HEADQUARTERS, DEPARTMENT OF THE ARMY

This publication is available at the Army Publishing Directorate site () and the Central Army Registry site ().

Change No. 1

FM 7-22

Headquarters Department of the Army Washington, D.C., 8 October 2020

Holistic Health and Fitness

1. This publication changed to incorporate spiritual doctrine.

2. A plus sign (+) denotes changed material.

3. FM 7-22, 1 October 2020, is changed as follows:

Remove Old Pages

Insert New Pages

pages iii through vii

pages iii through vii

pages 1-3 through 1-6

pages 1-3 through 1-6

pages 3-5 through 3-6

pages 3-5 through 3-6

pages 10-1 through 10-10

pages 10-1 through 10-7

pages 13-5 through 13-7

pages 13-5 through 13-7

page Source Notes-1

page Source Notes-1

pages Glossary-7 through Glossary-8

pages Glossary-7 through Glossary-8

pages References-1 through References-5

pages References-1 through References-5

pages Index-1 through Index-5

pages Index-1 through Index-5

3. File this transmittal sheet in front of the publication for reference purposes. DISTRIBUTION RESTRICTION: Approved for public release; distribution is unlimited.

FM 7-22, C1

8 October20

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DISTRIBUTION:

Active Army, Army National Guard, and United States Army Reserve: 7R EH Gistributed in DFFRUGDQFHZLWKWKHLQLWLDOGLVWUXEXWLRQQXPEHU,'1110165UHTXLUHPHQWVIRUFM 7-22

Field Manual No. 7-22

*FM 7-22

Headquarters Department of the Army Washington, D.C., 1 October 2020

HOLISTIC HEALTH AND FITNESS

Chapter 1 Chapter 2 Chapter 3

Contents

Page

PREFACE.................................................................................................................... ix

INTRODUCTION ....................................................................................................... xiii

PART ONE SYSTEM

PRINCIPLES AND ELEMENTS ............................................................................... 1-1

Principles.................................................................................................................. 1-1 Optimization............................................................................................................... 1-1 Individualization ......................................................................................................... 1-2 Immersion .................................................................................................................. 1-2

Elements................................................................................................................... 1-2 Governance ............................................................................................................... 1-2 Program ..................................................................................................................... 1-4 Personnel................................................................................................................... 1-5 Equipment and Facilities ........................................................................................... 1-8 Leader Education .................................................................................................... 1-11

PHASES .................................................................................................................... 2-1

Initial Phase.............................................................................................................. 2-1 Future Soldier Program ............................................................................................. 2-1 Basic Combat Training .............................................................................................. 2-2 Advanced Individual Training .................................................................................... 2-2 One Station Unit Training .......................................................................................... 2-2 First Unit of Assignment ............................................................................................ 2-2

Sustaining Phase..................................................................................................... 2-3 Warrant Officer Candidate School............................................................................. 2-3 Warrant Officer Basic Course.................................................................................... 2-3 Basic Officer Leader Courses.................................................................................... 2-3 Active Component ..................................................................................................... 2-3 Reserve Component.................................................................................................. 2-4 Individual Training ..................................................................................................... 2-4 Condensed Training .................................................................................................. 2-5

DOMAINS.................................................................................................................. 3-1

Physical Readiness ................................................................................................. 3-1

Nutritional Readiness.............................................................................................. 3-3

DISTRIBUTION RESTRICTION: Approved for public release; distribution is unlimited. *This publication supersedes chapters 1-6 and appendix D of FM 7-22, dated 26 October 2012.

FM 7-22

i

Contents Chapter 4 Chapter 5 Chapter 6 Chapter 7

Mental Readiness.................................................................................................... 3-3 Character .................................................................................................................. 3-4 Behavior .................................................................................................................... 3-4 Resilience.................................................................................................................. 3-4 Cognitive Skill............................................................................................................ 3-4 Social Acuity.............................................................................................................. 3-5

+ Spiritual Readiness.............................................................................................. 3-5

Sleep Readiness...................................................................................................... 3-6

PART TWO DESIGN

PHYSIOLOGY .......................................................................................................... 4-1

Soldier Physiology.................................................................................................. 4-1 Energy Pathway ........................................................................................................ 4-2 Phosphagen Pathway ............................................................................................... 4-2 Glycolytic Pathway .................................................................................................... 4-2 Oxidative Phosphorylation ........................................................................................ 4-3 VO2 Max .................................................................................................................... 4-3

Anatomy ................................................................................................................... 4-3 Bone .......................................................................................................................... 4-3 Muscle ....................................................................................................................... 4-4 Nervous System ........................................................................................................ 4-6 Neuroendocrine System ........................................................................................... 4-8 Cardiorespiratory System ......................................................................................... 4-8

PERIODIZATION ...................................................................................................... 5-1

Fundamentals of Periodization.............................................................................. 5-1

Training Cycles ....................................................................................................... 5-2 Microcycle ................................................................................................................. 5-2 Mesocycle ................................................................................................................. 5-2 Macrocycle ................................................................................................................ 5-2

Integrated Periodization ......................................................................................... 5-3 Base .......................................................................................................................... 5-5 Build .......................................................................................................................... 5-5 Peak 1 ....................................................................................................................... 5-5 Combat and Peak 2 .................................................................................................. 5-5 Recovery ................................................................................................................... 5-5

PROGRAM DESIGN................................................................................................. 6-1

Soldier Assessment................................................................................................ 6-1 Components of Physical Fitness............................................................................... 6-1 Structural Requirements ........................................................................................... 6-1 Physiological Capacity .............................................................................................. 6-1 Physical Components ............................................................................................... 6-2

Training Sessions ................................................................................................... 6-3 Strategies .................................................................................................................. 6-3 Exercise Order .......................................................................................................... 6-4 Endurance Training Load.......................................................................................... 6-7

PART THREE BUILD

PHYSICAL READINESS .......................................................................................... 7-1

Principles of Physical Readiness .......................................................................... 7-1

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Contents

Chapter 8 Chapter 9 +Chapter 10

Chapter 11

Precision .................................................................................................................... 7-1 Progression ............................................................................................................... 7-1 Integration.................................................................................................................. 7-2

Ruck Marching ......................................................................................................... 7-4

Running Skill............................................................................................................ 7-5 The Running Paradigm.............................................................................................. 7-6 Running Measurement .............................................................................................. 7-8

Army Water Survival Training ................................................................................ 7-9 Safety......................................................................................................................... 7-9 Basic Survival Swimmer .......................................................................................... 7-10 Combat Survival Swimmer ...................................................................................... 7-11

NUTRITIONAL READINESS .................................................................................... 8-1

Foundational Nutrition ............................................................................................ 8-1 Health Promotion and Chronic Disease Prevention .................................................. 8-1 Body Composition ..................................................................................................... 8-5

Operational Nutrition............................................................................................... 8-7 Event Fueling and Post-Event Recovery................................................................... 8-7 Environment ............................................................................................................ 8-13

Therapeutic Nutrition ............................................................................................ 8-17 Injuries ..................................................................................................................... 8-17 Medical Conditions .................................................................................................. 8-17

MENTAL READINESS.............................................................................................. 9-1

Mental Readiness Concepts................................................................................... 9-1

Mental Readiness Capabilities ............................................................................... 9-2 Cognitive Capability................................................................................................... 9-3 Emotional Capability.................................................................................................. 9-4 Interpersonal Capability........................................................................................... 9-10

SPIRITUAL READINESS........................................................................................ 10-1

Introduction to Spiritual Readiness..................................................................... 10-1 Free Exercise and Religious Liberty Concerns ....................................................... 10-1 Establishment Clause and Pluralistic Concerns...................................................... 10-2 The Chaplain Corps Role in Spiritual Readiness .................................................... 10-2

Spiritual Readiness Development ....................................................................... 10-2 General Spiritual Readiness Practices.................................................................... 10-2 Religious Spiritual Readiness Practices .................................................................. 10-4 Dietary Practices ..................................................................................................... 10-5 Clothing and Apparel ............................................................................................... 10-5 Physical Appearance ............................................................................................... 10-5

Spiritual Readiness Assessment ......................................................................... 10-5

Resources .............................................................................................................. 10-6 Commanders and Leaders ...................................................................................... 10-6 Chaplain Section or Unit Ministry Team .................................................................. 10-6 Garrison Chaplain's Office....................................................................................... 10-6 Equal Opportunity Advisor or Office ........................................................................ 10-7 Army Fit Website ..................................................................................................... 10-7 Local Organizations ................................................................................................. 10-7 Internally Assigned Assets ...................................................................................... 10-7

SLEEP READINESS............................................................................................... 11-1

Principles................................................................................................................ 11-1

8 October 2020

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Contents

Chapter 12 Chapter 13 Chapter 14

Sleep Duration ........................................................................................................ 11-1 Sleep Timing ........................................................................................................... 11-1 Sleep Continuity ...................................................................................................... 11-2

Sleep Readiness Fundamentals .......................................................................... 11-2

Promoting Healthy Sleep ..................................................................................... 11-4 Sleep Environment.................................................................................................. 11-4 Pre-Sleep Routine................................................................................................... 11-4 Sleep Schedule ....................................................................................................... 11-4

Leadership's Role ................................................................................................. 11-5 Set Conditions ......................................................................................................... 11-5 Lead by Example .................................................................................................... 11-5 Educate and Encourage ......................................................................................... 11-6 Prioritize and Plan ................................................................................................... 11-6

Planning for Periods of Insufficient Sleep ......................................................... 11-6 Overall Strategy ...................................................................................................... 11-6 Interventions to Improve and Sustain Readiness ................................................. 11-10

Resources ............................................................................................................ 11-13 Sleep Problems..................................................................................................... 11-13 When to Seek Expert Help.................................................................................... 11-14

SPECIAL CONDITIONING ..................................................................................... 12-1

Rehabilitation and Reconditioning Program...................................................... 12-1 Rehabilitation .......................................................................................................... 12-1 Reconditioning ........................................................................................................ 12-2

Pregnancy and Postpartum Physical Training ................................................ 12-10 Pregnancy and Postpartum Physical Training Exercise Sessions ....................... 12-12 Pregnancy and Postpartum Physical Training Exercises ..................................... 12-14 Pregnancy and Postpartum Physical Training Education Sessions ..................... 12-15

PART FOUR DELIVER

HOLISTIC HEALTH AND FITNESS COACHING .................................................. 13-1

Building Soldier H2F Readiness.......................................................................... 13-1

Holistic Health ....................................................................................................... 13-2

Proactive Health .................................................................................................... 13-4 Physical Exercise .................................................................................................... 13-4 Surroundings ........................................................................................................... 13-5 Personal Development............................................................................................ 13-5 Nutrition ................................................................................................................... 13-5 Recharge................................................................................................................. 13-6 Family, Friends, and Colleagues ............................................................................ 13-6 + Spirit ..................................................................................................................... 13-6 Power of the Mind ................................................................................................... 13-7

HOLISTIC HEALTH AND FITNESS SCHEDULES ............................................... 14-1

Incorporating H2F Training .................................................................................. 14-1

Initial Phase ........................................................................................................... 14-1 Future Soldier Program........................................................................................... 14-1 Basic Combat Training............................................................................................ 14-7 Fitness Training Unit ACFT Improvement............................................................. 14-16 Advanced Individual Training and One Station Unit Training ............................... 14-19 First Unit of Assignment ........................................................................................ 14-37

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