FM 7-22 Holistic Health and Fitness (H2F) Questions With Complete Solutions

Описание: FM 7‑22 Holistic Health and Fitness (H2F) — Practice Questions with Solutions
1) The Pillars of Holistic Health

Q1: Which of the following is not one of the H2F Pillars?
A. Physical Readiness
B. Nutrition
C. Spiritual Warfare
D. Sleep & Recovery

Answer: C. Spiritual Warfare

Explanation: The H2F pillars focus on: Physical Readiness, Nutrition, Mental Readiness (resilience), Sleep & Recovery, and Lifestyle Behaviors. “Spiritual Warfare” is not a named H2F pillar.

2) Physical Readiness

Q2: Which component of fitness does the Army physical fitness training primarily target?
A. Aerobic endurance
B. Flexibility only
C. Bone density
D. Reaction time

Answer: A. Aerobic endurance

Explanation: Army Physical Readiness Training (PRT) develops aerobic endurance, muscular strength, and muscular endurance — essential for Soldier tasks.

3) Nutrition Fundamentals

Q3: A Soldier looking to optimize performance should aim to consume:
A. Mostly protein and no carbohydrates
B. Balanced macronutrients based on energy needs
C. Only high‑fat foods
D. Sugary energy drinks before workouts

Answer: B. Balanced macronutrients based on energy needs

Explanation: Nutrition in H2F emphasizes carbohydrates, proteins, and fats in appropriate proportions for activity levels, performance, and recovery.

4) Hydration

Q4: Before an extended field training exercise, a Soldier should:
A. Avoid drinking water to prevent frequent urination
B. Drink fluids routinely throughout the day
C. Only drink when thirsty
D. Replace all meals with fluids

Answer: B. Drink fluids routinely throughout the day

Explanation: Proper hydration before intense activity maintains performance and physiological function; waiting until thirsty is often too late.

5) Sleep & Recovery

Q5: What is the recommended amount of sleep for optimal recovery and performance for most adults?
A. 3–5 hours
B. 6–7 hours
C. 7–9 hours
D. 10–12 hours

Answer: C. 7–9 hours

Explanation: Most adults benefit from 7–9 hours of sleep for physical and cognitive recovery, reducing injury risk and improving readiness.

6) Injury Prevention

Q6: Dynamic warm‑ups before training are important because they:
A. Increase muscle temperature and mobility
B. Reduce the need for hydration
C. Decrease strength
D. Replace cooldowns after training

Answer: A. Increase muscle temperature and mobility

Explanation: Dynamic warm‑ups prepare muscles, joints, and the nervous system, lowering injury risk and improving performance.

7) Mental Readiness & Resilience

Q7: A core component of mental readiness includes:
A. Ignoring stress
B. Developing coping strategies
C. Avoiding all challenges
D. Only physical training

Answer: B. Developing coping strategies

Explanation: Mental readiness includes resilience skills like coping strategies, emotional regulation, and stress management.

8) Performance Nutrition Timing

Q8: Eating a combination of carbohydrates and protein within about 30–60 minutes after training helps to:
A. Reduce hunger only
B. Support muscle repair and glycogen replenishment
C. Prevent sweating
D. Increase dehydration

Answer: B. Support muscle repair and glycogen replenishment

Explanation: Post‑exercise nutrition helps the body recover by repairing tissue and restoring energy stores.

9) Movement Quality

Q9: Movement quality assessments help identify:
A. A Soldier’s favorite exercises
B. Compensations and mobility limitations
C. The most painful workouts
D. Soldier’s preferred diet

Answer: B. Compensations and mobility limitations

Explanation: Movement quality screening identifies pattern issues that could lead to injury or sub‑optimal performance.

10) Stress & Performance

Q10: Chronic stress can negatively affect performance by:
A. Enhancing focus indefinitely
B. Decreasing sleep quality and hormonal balance
C. Improving hydration
D. Increasing creativity only

Answer: B. Decreasing sleep quality and hormonal balance

Explanation: Long‑term stress impacts sleep, recovery, hormonal systems, and readiness; managing stress is part of H2F.

📘 Quick Concepts to Review
🧍‍♂️ Physical Readiness

Aerobic endurance, muscular strength, mobility, agility

Warm‑ups and cooldowns

🍎 Nutrition

Balanced intake of carbs, proteins, fats

Hydration before, during, after activity

🛌 Sleep & Recovery

7–9 hours recommended

Sleep hygiene matters

🧠 Mental Readiness

Stress management

Coping skills

Support systems

🚑 Injury Prevention

Movement quality screening

Proper training progressions

Warm‑ups


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