Table of Contents
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CONTENTS
- Preface
- Acknowledgments
- Introduction
Chapter 1 PRINCIPLES AND ELEMENTS
- Principles
- Optimization
- Individualization
- Immersion
- Elements
- Governance
- Program
- Personnel
- Equipment and Facilities
- Leader Education
Chapter 2 PHASES
- Initial Phase
- Future Soldier Program
- Basic Combat Training
- Advanced Individual Training
- One Station Unit Training
- First Unit of Assignment
- Sustaining Phase
- Warrant Officer Candidate School
- Warrant Officer Basic Course
- Basic Officer Leader Courses
- Active Component
- Reserve Component
- Individual Training
- Condensed Training
Chapter 3 DOMAINS
- Physical Readiness
- Nutritional Readiness
- Mental Readiness
- Character
- Behavior
- Resilience
- Cognitive Skill
- Social Acuity
- Spiritual Readiness
- Sleep Readiness
Chapter 4 PHYSIOLOGY
- Soldier Physiology
- Energy Pathway
- Phosphagen Pathway
- Glycolytic Pathway
- Oxidative Phosphorylation
- VO2 Max
- Anatomy
- Bone
- Muscle
- Nervous System
- Neuroendocrine System
- Cardiorespiratory System
Chapter 5 PERIODIZATION
- Fundamentals of Periodization
- Training Cycles
- Microcycle
- Mesocycle
- Macrocycle
- Integrated Periodization
- Base
- Build
- Peak 1
- Combat and Peak 2
- Recovery
Chapter 6 PROGRAM DESIGN
- Soldier Assessment
- Components of Physical Fitness
- Structural Requirements
- Physiological Capacity
- Physical Components
- Training Sessions
- Strategies
- Exercise Order
- Endurance Training Load
Chapter 7 PHYSICAL READINESS
- Principles of Physical Readiness
- Precision
- Progression
- Integration
- Ruck Marching
- Army Water Survival Training
- Safety
- Basic Survival Swimmer
- Combat Survival Swimmer
Chapter 8 NUTRITIONAL READINESS
- Foundational Nutrition
- Health Promotion and Chronic Disease Prevention
- Body Composition
- Operational Nutrition
- Event Fueling and Post-Event Recovery
- Environment
- Therapeutic Nutrition
- Injuries
- Medical Conditions
Chapter 9 MENTAL READINESS
- Mental Readiness Concepts
- Mental Readiness Capabilities
- Cognitive Capability
- Emotional Capability
- Interpersonal Capability
Chapter 10 SPIRITUAL READINESS
- Introduction to Spiritual Readiness
- Free Exercise and Religious Liberty Concerns
- Establishment Clause and Pluralistic Concerns
- The Chaplain Corps Role in Spiritual Readiness
- Spiritual Readiness Development
- General Spiritual Readiness Practices
- Religious Spiritual Readiness Practices
- Dietary Practices
- Clothing and Apparel
- Physical Appearance
- Spiritual Readiness Assessment
- Resources
- Commanders and Leaders
- Chaplain Section or Unit Ministry Team
- Garrison Chaplain’s Office
- Equal Opportunity Advisor or Office
- Army Fit Website
- Local Organizations
- Internally Assigned Assets
Chapter 11 SLEEP READINESS
- Principles
- Sleep Duration
- Sleep Timing
- Sleep Continuity
- Sleep Readiness Fundamentals
- Promoting Healthy Sleep
- Sleep Environment
- Pre-Sleep Routine
- Sleep Schedule
- Leadership’s Role
- Set Conditions
- Lead by Example
- Educate and Encourage
- Prioritize and Plan
- Planning for Periods of Insufficient Sleep
- Overall Strategy
- Interventions to Improve and Sustain Readiness
- Resources
- Sleep Problems
- When to Seek Expert Help
Chapter 12 SPECIAL CONDITIONING
- Rehabilitation and Reconditioning Program
- Rehabilitation
- Reconditioning
- Pregnancy and Postpartum Physical Training
- Pregnancy and Postpartum Physical Training Exercise Sessions
- Pregnancy and Postpartum Physical Training Exercises
- Pregnancy and Postpartum Physical Training Education Sessions
Chapter 13 HOLISTIC HEALTH AND FITNESS COACHING
- Building Soldier H2F Readiness
- Holistic Health
- Proactive Health
- Physical Exercise
- Surroundings
- Personal Development
- Nutrition
- Recharge
- Family, Friends, and Colleagues
- Spirit
- Power of the Mind
Chapter 14 HOLISTIC HEALTH AND FITNESS SCHEDULES
- Incorporating H2F Training
- Initial Phase
- Future Soldier Program
- Basic Combat Training
- Fitness Training Unit ACFT Improvement
- Advanced Individual Training and One Station Unit Training
- First Unit of Assignment
- Sustaining Phase
- Build 1
- Build 2
- Peak 1
- Peak 2
- Combat
- Transition
- Reserve Component
- Remotely Located Soldiers
- SOURCE NOTES
- GLOSSARY
- REFERENCE
- INDEX