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H2F 2-12 7-22 > Ch 3 > Flashcards

Ch 3 Flashcards

1
Q

What are the 5 domains of H2F

A

Physical readiness
Spiritual readiness
Mental
Sleep
Nutritional

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2
Q

What is the overarching training goal

A

Movement lethality

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3
Q

What is movement lethality

A

Ability to physically engage with and destroy the enemy

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4
Q

What is the physical goal supported by?

A

Optimal menatal function

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5
Q

What are the physical components

A

Muscular strength
Muscular endurance
Aerobic endurance
Anaerobic endurance
Power

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6
Q

What occupational tasks are associated with strength

A

Lift
Drag
Carry heavy loads

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7
Q

What occupational tasks are associated with muscular endurance

A

Execute sustained bouts of low intensity resistance

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8
Q

What occupational tasks are associated with aerobic endurance

A

Execute sustained bouts of low intensity movement

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9
Q

What occupational tasks are associated with anaerobic endurance

A

Execute short-duration, high intensity movement

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10
Q

What occupational tasks are associated with power

A

Complete short-duration, explosive movements with heavy loads

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11
Q

What are structural capabilities

A

Intrinsic capabilities that allow a soldier to perform physically

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12
Q

What are the 5 structural capabilities

A

Load tolerance
Flexibility
Static balance
Body composition
Bone density

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13
Q

Load tolerance

A

The ability of the skeletal system to bear weight

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14
Q

Flexibility

A

Range of motion across single or multiple joints that allows the body to be positioned for optimal movement

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15
Q

Static balance

A

The ablilty to maintain a stable position over a base of support

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16
Q

Body composition

A

The percentage of lean muscle and other body tissues

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17
Q

Bone density

A

The thickness and quality of the bone that provides its strength

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18
Q

Aerobic speed and endurance exercises

A

Loaded foot movement
2 mile run
Interval aerobic run

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19
Q

AnAerobic speed and endurance exercises

A

Move under fire
400 meter sprint
300 meter shuttle run

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20
Q

Anaerobic “explosive power” speed and strength exercises

A

Move over/under/around obastacles
Power throw
Long jump
Vertical jump

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21
Q

Anaerobic “anaerobic power” speed and strength exercises

A

Casualty extraction
Sled drag/push

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22
Q

aerobic “high intensity short duration work” endurance and strength exercises

A

Casualty extraction
Deadlift
Bench press

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23
Q

aerobic “low intensity long duration work” endurance and strength exercises

A

Build a fighting position
Push-up
Pull-up
Legtuck

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24
Q

Movement skills

A

Agility
Coordination
Dynamic balance
Kinesthesia
Pace
Perception
Reaction time

25
Agility
Ability to bend rotate and twist on the frontal transverse and sagittal planes and use that ability to change direction
26
Coootdination
Ability to synchronize limb, torso and head movements at varying speeds of motion
27
Dynamic balance
Ability to move under control at speed and under load
28
Kinesthesia
Perception of the body’s position in space during movement
29
Pace
Ability to set the correct speed of an activity to manage fatigue
30
Perception
Understanding of correct technique and effort that builds skill
31
Reaction time
Interval between an external stimuli and the soldiers response
32
What is physical readiness
Ability to meet the physical demands of any duty or combat position
33
What is the goal of nutritional readiness
Promote optimal performance readiness
34
A comprehensive performance nutrition program is what?
Proactive Active Reactive
35
Proactive nutrition
Provides the foundation for baseline health and homeostasis
36
RPE scale
Soldiers estimate of how hard he or she is working
37
Active nutrition
Fuels the arduous activities and events soldiers perform as part of their occupations and covers fueling before during and after these events
38
Reactive nutrition
Centers on specific dietary interventions to treat illness, injury, or medical conditions
39
Nutritional readiness
Ability to recognize the right food and drink to meet physical and nonphysical demands of any duty
40
Mental readiness
Capacity to adapt successfully in the presence of risk and adversity
41
Mental readiness depends on what factors?
Character Behavior Resilience Cognitive skill Social acuity
42
What is character
Soldiers true nature including identity, ends of purpose, values, virtues, morals and conscience
43
What is behavior?
Outward expression of character…verbal nonverbal actions that inform the world about the soldier
44
What is resilence
Ability to face and cope with adversity
45
What is a cognitive skill
Ability to expand and integrate knowledge into decisions
46
What is social acuity
Awareness of, control over, and ability to manage interactions with others
47
Social acuity 3 measures
Task cohesiveness Army identification Social cohesiveness
48
Task cohesiveness
Motivation to achieve the army’s goals and objectives
49
Army identification
Is the extent to which a soldier feels that he or she is similar to and can relate to the army
50
Social cohesiveness
Motivation to develop and maintain social relationships within the unit
51
What is spiritual readiness
Ability to endure and overcome times of stress by making meaning of life experiences
52
Religious philosophical human values fall under what domain
Spiritual readiness
53
What is spiritual dimension
Their purpose, core values, beliefs, identity, and life vision
54
Sleep readiness consists of what 3 components?
Duration Timing countinuity
55
What does the sleep component “duration” do?
Helps health and functioning in the brain depending on amount of sleep obtained
56
What does the sleep component “timing” do?
Ability to initiate and maintain sleep influenced by brains internal clock
57
What does the sleep component “continuity” do?
Keep a deeper sleep longer…more restorative
58
What is the goal of sleep readiness
Ensure soldiers brain and body have adequately recovered so that he or she can tolerate repeated exposure to physical and mental stress

H2F 2-12 7-22 (15 decks)

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