D-1 HANDOUTS FOR LESSON 1: T224 version 1 This appendix

Transcription

HANDOUTS FOR LESSON 1: T224 version 1
This appendix contains the items listed in this table-Title/Synopsis
SH-1, Advance Sheet
Pages
SH-1-1 thru SH-1-4
SH-2, TC 3-22.20, Physical Readiness Training
SH-2-1
SH-3, Extracted Material from FM 3-25.150, Combatives
SH-3-1 thru SH-3-5
SH-4, Extracted Material from FM 21-10, Field Hygiene
and Sanitation
SH-4-1 thru SH-4-41
SH-5, Extracted Material from Hooah 4 Health Web Site
SH-5-1 thru SH-5-24
SH-6, Extracted Material from AR 600-9, The Army
Weight Control Program
SH-6-1 thru SH-6-38
SH-7, Extracted Material from Army Wounded Warrior
Web Site
SH-7-1 thru SH-7-4
SH-8, Extracted Material from AR 600-85, The Army
Substance Abuse Program
SH-8-1 thru SH-8-6
IH-1, Extracted Material from Hooah 4 Health, Spiritual
Fitness Transcript
IH-1-1 thru IH -1-5
D-1
Student Handout 1
Advance Sheet
Lesson Hours
This lesson consists of a total of 15 hours--six hours Conference/Discussion; one hour
of Demonstration; four hours of Practical Exercise (Performance); and four hours of
Test.
Overview
This lesson will provide you with the knowledge and ability to conduct Physical
Readiness Training (PRT). You will also learn some concepts that will enable you to
improve you and your Soldiers overall well-being (body, mind, and spirit). Lastly, the
lesson provides an overview of the Army Wounded Warrior Program (AW2) and the
Army Substance Abuse Program (ASAP) and how these programs can assist you as a
leader.
Learning
Objective
Terminal Learning Objective (TLO).
Action:
Conduct team/squad/section physical readiness training.
Conditions:
As a leader of a squad/team, in the classroom and given
TC 3-22.20, AR 600-9, AR 600-85, FM 3-25.150, FM 21-10, student
handouts and the instruction in this lesson.
Standards:
Conduct team/squad/section physical readiness training by:
 Achieving a GO on the end of module examination by scoring a
minimum of 70 percent,
 Achieving a GO on the Conduct Physical Readiness Training
evaluation by scoring a minimum of 70 percent,
 Applying components of the Army Physical Readiness Training
(PRT) Program,
 Identifying elements that promote health and wellness, and
 Identifying how the Wounded Warrior Program and the Army
Substance Abuse Program support health and wellness.
ELO A Apply components of the Army Physical Readiness Training (PRT) Program.
ELO B Identify elements that promote health and wellness.
ELO C Identify how the Wounded Warrior Program and the Army Substance Abuse
Program support health and wellness.
Assignment
The student assignment for this lesson is to:
 Review Student Handouts 2 through 8 and
 Review the Conduct Physical Readiness score sheet on page SH-1-3.
SH-1-1
Additional
Subject Area
Resources
NOTE: These resources are available for viewing and download on the Warrior
Leader Course webpage in AKO. You must have an active AKO account to access
these documents. They are additional subject area resources and not required for
instruction.
 GTA 05-08-012, Individual Safety Card
 GTA 08-05-062, Staying Healthy
 Performance, Power, Nutrition Connection (PPNC) Weight Management
Brochure
 Eat 5 a Day Savor the Spectrum poster
 National Cancer Society “Eat 5 a Day” PowerPoint Presentation
 Dietary Supplements
 Fluid Intake
 Nutrition and Your Health
 Sleep Disorders
 Volunteering
 Wellness Overview
 U.S. Army Center for Health Promotion and Preventive Medicine
(http://usachppm.apgea.army.mil)
 Unit Leaders' and Instructors' Risk Management Steps for Preventing Cold
Casualties
(http://chppm-www.apgea.army.mil/documents/coldinjury/ColdRiskManual9-22-08-3jr.pdf)
 Nutrition.Gov (http://www.nutrition.gov)
 United States Department of Agriculture Food and Nutrition Information Center
(http://fnic.nal.usda.gov)
 Physical Fitness School Homepage
(https://www.us.army.mil/suite/page/346316)
Bring to Class
You must bring the following materials to class:
 All reference material received,
 Pen or pencil and writing paper, and
 Any materials required by the NCOA’s SOP.
SH-1-2
CONDUCT PHYSICAL READINESS TRAINING
STUDENT
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
(Rank, Last, First, MI)
SGL
(Rank, Last, First MI)
PERFORMANCE STEPS
GO
FORM SQUAD
Briefs Composite Risk Assessment
Squad, ATTENTION
Extend to the left, MARCH
Arms downward, MOVE
Left, FACE
Extend to the left, MARCH
Arms downward, MOVE
Right, FACE
From front to rear, count OFF
Even numbers to the left, UNCOVER
PREPARATION
(TC 3-22.20, pages 8-2 thru 8-15)
Identifies each preparation exercise
Leads group in execution of preparation exercises
Performs five repetitions for each of the 10 preparation exercises
Conducts preparation for approximately 15 minutes
CONDITIONING DRILL 1, or 2, or MILITARY MOVEMENT DRILL 1, or 2
(SUSTAINMENT PHASE)
(TC 3-22.20, pages 9-3 thru 9-19 and 10-6 thru 10-14)
Conducts activity (CD1, or CD2, or MMD1, or MMD2) in proper sequence
Performs a correct amount of repetitions for each exercise
Uses correct cadence to allow precise execution
Conducts drill with minimum pauses
RECOVERY
(TC 3-22.20, pages 8-16 thru 8-22)
Conducts walking until heart rates return to less than 100 beats per minute
and heavy sweating stops
Identifies and leads group in execution of each recovery exercise
Executes each of the five recovery exercises for 20 seconds (silent count)
Conducts recovery for approximately 15 minutes
END SESSION
Squad, Attention
Assemble to the right, March
Conducts AAR
DATE
NO GO
Evaluation Guidance
Deduct four points for each performance measure student executes incorrectly. Subtract points deducted from 100 to determine the
student’s final score. If the student fails any step, show the student what was done wrong and how to do it correctly. Student must
score 70 or above to pass. Students who fail the evaluation must retrain and retest. (Maximum score for retest is 70.)
FINAL SCORE: 100 - ________ = _________
SGL SIGNATURE and DATE:
STUDENT SIGNATURE and DATE:
NOTE: If a performance step does not present itself during the evaluation, through no fault of the student, score that
performance step a “GO.” SGLs may direct the student to perform the next performance step in the sequence in
order to facilitate time requirements.
SH-1-3
PEER ASSESSMENT
Student Assessed:
Class:
Group:
Purpose: This form is for use by the assessed student as a tool to further develop his or her leadership ability.
This form will be given to the assessed student as part of the Developmental Action Plan (DAP) in the student’s
end of course counseling package and is not part of the permanent student record.
Instructions: Provide a legible and honest, written assessment of the Soldier’s strengths, weaknesses, and any
additional comments concerning the indicated performance below. Providing your AKO e-mail address is optional.
Submit the assessment to your SGL after each performance evaluation.
Drill and Ceremonies
Date
Oral History Brief
Date
Physical Readiness Training
Date
Conduct Individual Training
Date
Strengths:
Weaknesses:
Comments:
Assessed by:
AKO e-mail address (optional)
Strengths:
Weaknesses:
Comments:
Assessed by:
Strengths:
Weaknesses:
Comments:
Assessed by:
Strengths:
Weaknesses:
Comments:
Assessed by:
SH-1-4
Student Handout 2
Extracted Material from TC 3-22.20, Army Physical Readiness Training
This student handout consists of TC 3-22.20, Army Physical Readiness Training, 20
Aug 2010 in its entirety. Due to the large amount of material in the publication, TC
3-22.20 is no longer provided here a student handout. TC 3-22.20 may be
downloaded from the Army Publishing Directorate (APD) website at
http://www.apd.army.mil.
RECOVERABLE PUBLICATIONS
YOU RECEIVED THIS DOCUMENT IN A DAMAGE-FREE CONDITION. DAMAGE IN ANY WAY, TO
INCLUDE HIGHLIGHTING, PENCIL MARKS, OR MISSING PAGES, WILL SUBJECT YOU TO
PECUNIARY LIABILITY (STATEMENT OF CHARGES, CASH COLLECTIONS, ETC.) TO RECOVER
THE PRINTING COSTS.
SH-2-1
Student Handout 3
Extracted Material from FM 3-25.150, Combatives
This student handout contains two pages of extracted material from the following
publication:
FM 3-25.150, Combatives, 1 Apr 2009
Chapter 1
pages 1-1 and 1-2
Disclaimer: The training developer downloaded the extracted material from the
Army Publishing Directorate (USAPA) web site by request. The text may contain
passive voice, misspellings, grammatical errors, etc., and may not be in compliance
with the Army Writing Style Program.
YOU RECEIVED THIS DOCUMENT IN A DAMAGE-FREE CONDITION. DAMAGE IN ANY WAY, TO
INCLUDE HIGHLIGHTING, PENCIL MARKS, OR MISSING PAGES, WILL SUBJECT YOU TO
PECUNIARY LIABILITY (STATEMENT OF CHARGES, CASH COLLECTIONS, ETC.) TO RECOVER
THE PRINTING COSTS.
SH-3-1
FM 3-25.150(FM 21-150)
CHAPTER 1
INTRODUCTION
Very few people have ever been killed with the bayonet or saber, but
the fear of having their guts explored with cold steel in the hands of
battle-maddened men has won many a fight.
-PATTON
1-1. DEFINITION OF COMBATIVES
Hand-to-hand combat is an engagement between two or more persons in an
empty-handed struggle or with hand-held weapons such as knives, sticks, or projectile
weapons that cannot be fired. Proficiency in hand-to-hand combat is one of the
fundamental building blocks for training the modern soldier.
1-2. PURPOSES OF COMBATIVES TRAINING
Soldiers must be prepared to use different levels of force in an environment where
conflict may change from low intensity to high intensity over a matter of hours. Many
military operations, such as peacekeeping missions or noncombatant evacuation, may
restrict the use of deadly weapons. Hand-to-hand combatives training will save lives
when an unexpected confrontation occurs.
More importantly, combatives training helps to instill courage and self-confidence.
With competence comes the understanding of controlled aggression and the ability to
remain focused while under duress. Training in combatives includes hard and arduous
physical training that is, at the same time, mentally demanding and carries over to other
military pursuits. The overall effect of combatives training is—
• The culmination of a successful physical fitness program, enhancing
individual and unit strength, flexibility, balance, and cardiorespiratory fitness.
• Building personal courage, self confidence, self-discipline, and esprit de
corps.
1-3. BASIC PRINCIPLES
Underlying all combatives techniques are principles the hand-to-hand fighter must apply
to successfully defeat an opponent. The natural progression of techniques, as presented in
this manual, will instill these principles into the soldier.
a. Mental Calm. During a fight a soldier must keep his ability to think. He must not
allow fear or anger to control his actions.
b. Situational Awareness. Things are often going on around the fighters that could
have a direct impact on the outcome of the fight such as opportunity weapons or other
personnel joining the fight.
c. Suppleness. A soldier cannot always count on being bigger and stronger than the
enemy. He should, therefore, never try to oppose the enemy in a direct test of strength.
Supple misdirection of the enemy’s strength allows superior technique and fight strategy
to overcome superior strength.
d. Base. Base refers to the posture that allows a soldier to gain leverage from the
ground. Generally, a soldier must keep his center of gravity low and his base wide—
much like a pyramid.
SH-3-2
1-1
FM 3-25.150
e. Dominant Body Position. Position refers to the location of the fighter’s body in
relation to his opponent’s. A vital principle when fighting is to gain control of the enemy
by controlling this relationship. Before any killing or disabling technique can be applied,
the soldier must first gain and maintain one of the dominant body positions (Chapter 3,
Section I).
f. Distance. Each technique has a window of effectiveness based upon the amount
of space between the two combatants. The fighter must control the distance between
himself and the enemy in order to control the fight.
g. Physical Balance. Balance refers to the ability to maintain equilibrium and to
remain in a stable upright position.
h. Leverage. A fighter uses the parts of his body to create a natural mechanical
advantage over the parts of the enemy’s body. By using leverage, a fighter can have a
greater effect on a much larger enemy.
1-4. SAFETY
The Army’s combatives program has been specifically designed to train the most
competent fighters in the shortest possible time in the safest possible manner.
a. General Safety Precautions. The techniques of Army combatives should be
taught in the order presented in this manual. They are arranged to not only give the
natural progression of techniques, but to present the more dangerous techniques after the
soldiers have established a familiarity with the dynamics of combative techniques in
general. This will result in fewer serious injuries from the more dynamic moves.
b. Supervision. The most important safety consideration is proper supervision.
Because of the potentially dangerous nature of the techniques involved, combatives
training must always be conducted under the supervision of qualified leaders.
c. Training Areas. Most training should be conducted in an area with soft footing
such as a grassy or sandy area. If training mats are available, they should be used. A hard
surface area is not appropriate for combatives training.
d. Chokes. Chokes are the best way to end a fight. They are the most effective way
to incapacitate an enemy and, with supervision, are also safe enough to apply in training
exactly as on the battlefield.
e. Joint Locks. In order to incapacitate an enemy, attacks should be directed against
large joints such as the elbow, shoulder, or knee. Attacks on most of these joints are very
painful long before causing any injury, which allows full-force training to be conducted
without significant risk of injury. The exceptions are wrist attacks and twisting knee
attacks. The wrist is very easily damaged, and twisting the knee does not become painful
until it is too late. Therefore, these attacks should be taught with great care and should not
be allowed in sparring or competitions.
f. Striking. Striking is an inefficient way to incapacitate an enemy. Strikes are,
however, an important part of an overall fight strategy and can be very effective in
manipulating the opponent into unfavorable positions. Striking can be practiced with
various types of protective padding such as boxing gloves. Defense can be practiced
using reduced force blows. Training should be continuously focused on the realities of
fighting.
1-2
SH-3-3
Student Handout 4
Extracted Material from FM 21-10
This student handout contains 40 pages of extracted material from the following
publication:
FM 21-10, Field Hygiene and Sanitation, 21 Jun 2000
Chapter 1
pages 1-1 thru 1-4
Chapter 3
pages 3-1 thru 3-35
SH-4-41
Material Safety Data Sheet
Army Publishing Directorate (USAPA) web site. The text may contain passive
voice, misspellings, grammatical errors, etc., and may not be in compliance with the
Army Writing Style Program.
YOU RECEIVED THIS DOCUMENT IN A DAMAGE-FREE CONDITION. DAMAGE IN ANY
WAY, TO INCLUDE HIGHLIGHTING, PENCIL MARKS, OR MISSING PAGES, WILL SUBJECT
YOU TO PECUNIARY LIABILITY (STATEMENT OF CHARGES, CASH COLLECTIONS, ETC.)
TO RECOVER THE PRINTING COSTS.
SH-4-1
FM 21-10/MCRP 4-11.1D
CHAPTER 1
INTRODUCTION TO THE MEDICAL THREAT
Section I. MESSAGE TO THE UNIT COMMANDER
DISEASE AND NONBATTLE INJURY
A DNBI casualty can be defined as a military person who is lost to an organization by
reason of disease or injury, and who is not a battle casualty. This definition includes
persons who are dying of disease or injury due to accidents directly related to the operation
or mission to which they were deployed. The acronym, DNBI, does not include service
members missing involuntarily because of enemy action or being interned by the enemy (as
a prisoner of war). The total number of DNBI casualties is evaluated to identify DNBI
rates per number of service members in an operation. The DNBI rates are critical in
evaluating the effectiveness of PVNTMED missions within the area of operations (AO) and
in determining the health of a force within an operation.
Historically, in every conflict the US has been involved in, only 20 percent of all hospital
admissions have been from combat injuries. The other 80 percent have been from DNBI.
Excluded from these figures are vast numbers of service members with decreased combat
effectiveness due to DNBI not serious enough for hospital admission.
SH-4-2
1-1
FM 21-10/MCRP 4-11.1D
Preventive medicine measures are simple, common sense actions that any service member
can perform and every leader must know. The application of PMM can significantly
reduce time loss due to DNBI.
How Much Time Does Your Unit Spend Training Service Members on
Disease and Nonbattle Injury Prevention?
Combat Injury Prevention?
YOUR RESPONSIBILITY
You are responsible for all aspects of health and sanitation of your command. Only you
can make command decisions concerning the health of your unit in consideration of the

Mission.

Medical threat.

Condition of troops.
DO NOT LET THIS HAPPEN TO YOU
Togatabu Island, 1942: The 134th Artillery and the 404th Engineer Battalions were part of a
task force preparing to attack Guadalcanal. Fifty-five percent of the engineers and sixty-five
1-2
SH-4-3
FM 21-10/MCRP 4-11.1D
percent of the artillerymen contracted a disease called filariasis transmitted by mosquitoes.
Both units had to be replaced (medically evacuated) without seeing any enemy action
because they were not combat ready. The use of insect repellents and insecticides and the
elimination of standing water would have prevented this.
Merrills Marauders: Disease was an important detractor to this famous unit. The medical
threat faced by the Marauders in the jungles of Burma was great. Everyone was sick, but
some had to stay and fight. Evacuation was limited to those with high fever and severe
illness. One entire platoon cut the seats from their pants because severe diarrhea had to be
relieved during gunfights. After a bold and successful attack on a major airfield, Merrills
Marauders were so decimated by disease that they were disbanded.
Section II. THE MEDICAL THREAT AND PRINCIPLES OF
PREVENTIVE MEDICINE MEASURES
The medical threat is

Heat.

Cold.

Arthropods and other animals.
SH-4-4
1-3
FM 21-10/MCRP 4-11.1D

Food- and waterborne diseases.

Toxic industrial chemicals/materials.

Noise.

Nonbattle injury.

The unfit service member.
PRINCIPLES OF PREVENTIVE MEDICINE MEASURES

Service members perform individual techniques of PMM.

Chain of command plans for and enforces PMM.

Field sanitation teams train service members in PMM and advise the commander
and unit leaders on implementation of unit-level PMM.
Failure to Apply the Principles of PMM Can Result in Mission Failure.
1-4
SH-4-5
FM 21-10/MCRP 4-11.1D
CHAPTER 3
LEADERS PREVENTIVE MEDICINE MEASURES
NOTE
In addition to the specific measures that follow, leaders must remember
and apply the principle that the most effective PMM they can apply is to
visibly set the example in the use of all the individual PMM that are
discussed throughout this FM.
Section I. HEAT INJURIES
PLAN FOR THE HEAT

Maximize physical fitness and heat acclimatization before deployment.

Use your FST to train individuals and their leaders in PMM against heat.

Acclimatize personnel to high temperatures as gradually as the mission will allow.
SH-4-6
3-1
FM 21-10/MCRP 4-11.1D

Brief service members on dangers of sunburn and skin rashes and the importance of
good personal field hygiene.

Obtain weather forecast for time/area of training/mission.

Ensure adequate supplies of potable water are available (up to 3 gallons per day per
service member just for drinking) (See Table 3-1). Issue a second canteen to
service members in hot weather operations. In the desert, additional canteens may
be required.

Know the location of water distribution points.

Set up a buddy system to maximize rehydration and minimize heat injuries.

Ensure medical support is available for treatment of heat injuries.

Plan the placement of leaders to observe for and react to heat injuries in dispersed
training (road marches), or operational missions.

If the mission permits, plan to

3-2
Train during the cooler morning hours.
SH-4-7
FM 21-10/MCRP 4-11.1D

Serve heavy meals in the evening, rather than at noon.
OBTAIN AND USE HEAT CONDITION INFORMATION

Obtain heat condition information per your units SOP or contact the local supporting
PVNTMED detachment or section. Heat condition may be reported as-
Category: 1, 2, 3, 4, and/or 5.

Wet bulb globe temperature (WBGT) index.
Use heat condition information to determine required water intake and work/rest
cycles (Table 3-1).
NOTE
Training by lecture or demonstration, maintenance procedures on
equipment, or personal hygiene activities (such as skin and foot care) can
be performed during rest periods.
SH-4-8
3-3
FM 21-10/MCRP 4-11.1D
Table 3-1. Fluid Replacement Guidelines for Warm Weather Training
(Applies to Average Acclimated Service Member Wearing Hot Weather Uniform)
EASY WORK
HEAT
CATEGORY
WBGT
INDEX
DEGREES F
1
78-81.9
NL
1
2
(GREEN)
82-84.9
NL
1
3
(YELLOW)
85-87.9
NL
3
4
(RED)
88-89.9
NL
5
(BLACK)
> 90
50/10
WORK/
REST
MIN
MODERATE WORK
WATER
INTAKE
QT/HR
WORK/
REST
MIN
/2
NL
3
/2
50/10
3
/4
40/20
3
3
/4
30/30
1
20/40
HARD WORK
WATER
INTAKE
QT/HR
WORK/
REST
MIN
WATER
INTAKE
QT/HR
/4
40/20
3
/4
30/30
1
/4
30/30
1
3
/4
20/40
1
1
10/50
1
/4
The work/rest times and fluid replacement volumes will sustain performance and hydration for at least
4 hours of work in the specified heat category. Individual water needs will vary ± 1/4 quart/hour.
NL= no limit to work time per hour.
Rest means minimal physical activity (sitting or standing) accomplished in shade, if possible.
CAUTION: Hourly fluid intake should not exceed 11/4 quarts.
Daily fluid intake should not exceed 12 liters.
Wearing body armor adds 5° F to WBGT Index.
Wearing all MOPP overgarments adds 10° F to WBGT Index.
3-4
SH-4-9
FM 21-10/MCRP 4-11.1D
Table 3-1. Fluid Replacement Guidelines for Warm Weather Training (Continued)
(Applies to Average Acclimated Service Member Wearing Hot Weather Uniform)
EASY WORK
WEAPON MAINTENANCE
WALKING HARD SURFACE AT
2.5 MPH, £ 30 LB LOAD
GUARD DUTY
MARKSMANSHIP TRAINING
DRILL AND CEREMONY
MODERATE WORK
HARD WORK
WALKING LOOSE SAND AT 2.5
MPH, NO LOAD
3.5 MPH, ³ 40 LB LOAD
3.5 MPH, £ 40 LB LOAD
WALKING ON LOOSE SAND AT
2.5 MPH WITH LOAD
CALISTHENICS
FIELD ASSAULTS
PATROLLING
INDIVIDUAL MOVEMENT
TECHNIQUES, SUCH AS
LOW CRAWL, HIGH CRAWL
DEFENSIVE POSITION
CONSTRUCTION
WARNING
Hourly fluid intake should not exceed 11/4 quarts. Daily fluid
intake should not exceed 12 liters.
SH-4-10
3-5
FM 21-10/MCRP 4-11.1D
ENFORCE INDIVIDUAL PREVENTIVE MEDICINE MEASURES
Leaders must

3-6
Enforce water intake by

Observing service members drinking required amounts. Encourage frequent
drinking of water in small amounts.

Ensuring that service members practice good field hygiene.

Providing cool water; if desired, you can add flavoring after disinfection to
enhance consumption. Personnel should use their canteen cup for consumption
of flavored water. DO NOT add flavoring to canteen water; use only plain
water in canteen.

Ensuring troops drink water before starting any hard work or mission (in the
morning, with/after meals).

Ensuring buddy system is being used.

Frequently checking service members canteens for water; not beverages.
SH-4-11
FM 21-10/MCRP 4-11.1D

Making sure service members have adequate time to eat and drink as mission
permits. Permit personnel to consume carbohydrate/electrolyte beverages (sports
drinks) as supplemental nutrients under conditions of extreme calorie and water
requirements; such as extremely vigorous activities.
Reduce heat injuries by

Enforcing work/rest cycles when the mission permits. Permitting personnel to
work/rest in the shade, if possible.

Encouraging service members to eat all meals for needed salts.

Adjusting workload to size of individuals, when possible.

Be prepared for heat casualties and decreased performance when water and
work/rest cycle recommendations cannot be met.
MODIFY WEAR OF THE UNIFORM
Direct/authorize service members to

Keep skin covered while in sun.

Keep uniform loose at neck, wrists, and lower legs (unblouse pants).
SH-4-12
3-7
FM 21-10/MCRP 4-11.1D
NOTE
If the medical threat from biting arthropods is high, keep sleeves rolled
down and pants bloused in boots.
IDENTIFY SPECIAL CONSIDERATIONS
Identify and modify training/physical activity for service members with high-risk conditions
of heat injuries, such as

Diseases/injuries, especially fevers, vomiting, diarrhea, heat rash, or sunburn.

Use of alcohol within the last 24 hours.

Overweight/unfit.

Over 40 years old.

Fatigue/lack of sleep.

Taking medication (especially for high blood pressure, colds, or diarrhea).

Previous heatstroke/severe heat exhaustion.

Lack of recent experience in a hot environment.
3-8
SH-4-13
FM 21-10/MCRP 4-11.1D
Section II. COLD INJURIES
PLAN FOR THE COLD

Use your FST to train individuals and their leaders in PMM against cold.

Obtain weather forecast for time/area of training/mission.

Ensure the following are available as the tactical situation permits:

Covered vehicles for troop transport, if tactical situation permits.

Cold weather clothing.

Laundry services.

Warming tents/areas.

Hot rations/hot beverages.

Drinking water.
Inspect service members (before starting training/mission) to ensure

Availability, proper fit, and wear of cold weather gear.
SH-4-14
3-9
FM 21-10/MCRP 4-11.1D

Clean, dry, proper-fitting clothing.

Each service member has several pairs of socks, depending on the nature and
duration of the mission.

Frequently rotate guards or other service members performing inactive duties.

Ensure medical support is available for treatment should cold weather injuries occur.
DETERMINE AND USE WINDCHILL FACTOR

Obtain temperature and wind speed information as directed by your units SOP or
contact the local supporting PVNTMED detachment or section.

Calculate windchill from Table 3-2.
NOTE
Cold injuries can and do occur in nonfreezing temperatures. Hypothermia
can occur in mildly cool weather.
3-10
SH-4-15
FM 21-10/MCRP 4-11.1D
Table 3-2. Windchill Chart
SH-4-16
3-11
FM 21-10/MCRP 4-11.1D
Table 3-3. Windchill Categories (See Windchill Table)
3-12
SH-4-17
FM 21-10/MCRP 4-11.1D
These guidelines are generalized for worldwide use. Commanders of units with extensive
extreme cold weather training and specialized equipment may opt to use less conservative
guidelines.

Then use Table 3-4 to apply PMM guidance:
Table 3-4. Windchill Preventive Medicine Measures
WINDCHILL
PREVENTIVE MEDICINE MEASURES
30° F AND BELOW
ALERT PERSONNEL TO THE POTENTIAL FOR COLD INJURIES.
25° F AND BELOW
LEADERS INSPECT PERSONNEL FOR WEAR OF COLD WEATHER CLOTHING.
PROVIDE WARM-UP TENTS/AREAS/HOT BEVERAGES.
0° F AND BELOW
LEADERS INSPECT PERSONNEL FOR COLD INJURIES. INCREASE THE FREQUENCY
OF GUARD ROTATIONS TO WARMING AREAS. DISCOURAGE SMOKING.
-10° F AND BELOW
INITIATE THE BUDDY SYSTEMHAVE PERSONNEL CHECK EACH OTHER FOR COLD
INJURIES.
-20° F AND BELOW
MODIFY OR CURTAIL ALL BUT MISSION-ESSENTIAL FIELD OPERATIONS.
SH-4-18
3-13
FM 21-10/MCRP 4-11.1D

The windchill index gives the equivalent temperature of the cooling power of wind
on exposed flesh.

Any movement of air has the same effect as wind (running, riding in open
vehicles, or helicopter downwash).

Any dry clothing (mittens, scarves, masks) or material which reduces wind
exposure will help protect the covered skin.
Trench foot injuries can occur at any point on the windchill chart and

Are much more likely to occur than frostbite at LITTLE DANGER windchill
temperatures, especially on extended exercises/missions and/or in wet
environments.

Can lead to permanent disability, just like frostbite.
IDENTIFY SPECIAL CONSIDERATIONS

Conditions that place service members at high risk of cold injuries include

3-14
Previous trench foot or frostbite.
SH-4-19
FM 21-10/MCRP 4-11.1D

Fatigue.

Use of alcohol.

Significant injuries.

Poor nutrition.

Use of medications that cause drowsiness.

Little previous experience in cold weather.

Immobilized or subject to greatly reduced activity.

Service members wearing wet clothing.

Sleep deprivation.
Identify the special hazards of carbon monoxide poisoning and fire that may affect
your cold weather operations.

Ensure service members wear clean and dry uniforms in loose layers.
SH-4-20
3-15
FM 21-10/MCRP 4-11.1D

Ensure service members remove outer layer(s) before starting hard work or when in
heated areas (before sweating).

Have service members inspect their socks and feet at least daily when operating in
cold and/or wet environments.

Ensure service members to

3-16

Wash their feet daily.

Wear clean and dry socks.

Use warming areas when available.

Eat all meals to ensure sufficient calories are consumed to maintain body heat.

Drink plenty of water and/or nonalcoholic fluids. In cold weather, fluid intake
is often neglected, leading to dehydration.

Exercise their big muscles or at least their toes, feet, fingers, and hands to keep
warm.
Institute the buddy system in cold weather operations. Service members taking care
of each other decrease cold injuries.
SH-4-21
FM 21-10/MCRP 4-11.1D
Section III. ARTHROPODS AND OTHER ANIMALS
OF MEDICAL IMPORTANCE
PLAN FOR THE ARTHROPOD, RODENT, AND OTHER ANIMAL THREAT

Obtain information on biting and stinging arthropods and other animals (such as
snakes, domestic and wild animals, or birds) which could be a threat

Through unit medical channels from the command PVNTMED representative.

From the health service support (HSS) annex to operation plan/order.
Use your FST

Train your service members in PMM.

Control insects and other medically important arthropods in your AO.

Control rodents and other medically important animals in your AO.

Remind service members to avoid handling insects, arthropods, snakes, and
other animals to prevent bites or injury. Animals that appear to be healthy may
transmit rabies and other zoonotic diseases.
SH-4-22
3-17
FM 21-10/MCRP 4-11.1D

Keep personnel from eating in sleeping/work areas; prevent attracting insects,
rodents, and other animals.

Animal mascots should not be kept or maintained unless cleared by veterinary
personnel.
Ensure that

Each service member has a bed net in good repair and treated with permethrin
repellent.

Immunizations are current. Prophylaxis (for example, anti-malaria tablets) is
available for issue as required.

Laundry and bathing facilities are available.

Field sanitation team supplies and equipment are available and can be replenished.
Request assistance from a PVNTMED unit (through medical or command channels)
when control of biting arthropods, rodents, or other animals is beyond the capabilities
of your unit.

3-18
Ensure all uniforms are impregnated with permethrin before field training or deployment.
SH-4-23
FM 21-10/MCRP 4-11.1D

Ensure each service member has DOD skin (DEET) and clothing (permethrin)
insect repellent and uses them. However, cooks, other food handlers, and kitchen
police personnel must not use repellent on their hands when preparing and serving
food, or when cleaning food service utensils, dishes, and food serving areas.

Direct service members to keep

Shirts buttoned.

Sleeves rolled down.

Pants bloused inside boots.
Ensure service members

Bathe/shower regularly (field expedients will do); a field shower or bath with a
clean change of uniform should be accomplished once each week to control
body lice.

Discontinue the use of aftershave lotions, colognes, perfumes, and scented soaps;
they attract insects.

Use permethrin treated bed nets and the DOD-approved aerosol insect
(Insecticide, d-Phenothrin, 2%, Aerosol, NSN 6840-01-412-4634); spray inside
the net if necessary.
SH-4-24
3-19
FM 21-10/MCRP 4-11.1D

Observe service members taking anti-malaria pills or other prophylaxis (when
prescribed by the medics).

Use your FST to identify suspected lice infestations and refer for medical treatment.
MINIMIZE EXPOSURE TO ARTHROPOD, RODENT, AND ANIMAL THREAT

3-20
If the mission permits

Use your FST to assist you in selecting bivouac sites.

Occupy areas distant from insect/arthropod breeding areas such as natural bodies
of water.

Avoid areas with high grass or dense vegetation.

Use FST recommendations and assistance in applying pesticides for area control
around living areas and in natural bodies of water.

Drain or fill in temporary standing water sites in occupied area (empty cans,
used tires, or wheel ruts after rains).

Clear vegetation in and around occupied area.
SH-4-25
FM 21-10/MCRP 4-11.1D

Maintain area sanitation by enforcing good sanitation practices.

Properly dispose of all waste.

Protect all food supplies.

Police area regularly.

Exclude pests (rats, mice, lice, and flies).
NOTE
See Appendix A for performance of tasks relating to PMM against
arthropods and rodents.
Section IV. POISONOUS PLANTS AND TOXIC FRUITS

Obtain information on poisonous plants and toxic fruits that could be a threat

Through unit medical channels from the command PVNTMED representative.

From the HSS annex to operation plan/order.
SH-4-26
3-21
FM 21-10/MCRP 4-11.1D

Use your FST to

Train your service members in PMM.

Display and provide information on the kinds of dangerous plants and fruits in
the unit area.
Enforce individual PMM by

Proper wearing of the uniform.

Avoidance of poisonous plants where possible.

Avoidance of consuming potentially dangerous vegetation and fruits.

Avoidance of putting grasses and twigs in the mouth.
Section V. FOOD-/WATER-/WASTEBORNE DISEASE/ILLNESS
PLAN FOR SAFE WATER

3-22
Know the location of approved water distribution points.
SH-4-27
FM 21-10/MCRP 4-11.1D

Make sure your unit has an adequate supply of

Iodine water purification tablets (1 bottle for each individual).

Field chlorination kits.

Bulk chlorine.

Chlor-Floc® kits.

Ensure water trailers and tankers (400 gallon and above) are inspected by
PVNTMED personnel semiannually.

Inspect water containers before use.

Check the residual chlorine of bulk water supplies (5-gallon cans, water pillows, water
trailer) before drinking and at least daily thereafter. (See Tasks 7 and 8, Appendix A.)
PLAN FOR SAFE FOOD

Ensure food service personnel maintain foods at safe temperatures.

Inspect food service personnel daily and refer for medical evaluation those with
illness and/or skin infections.
SH-4-28
3-23
FM 21-10/MCRP 4-11.1D

Make sure foods, drinks, and ice purchased from civilian vendors are approved by
the command medical authority.

Supervise the use of the mess kit laundry/sanitation center.

Ensure food service personnel and service members use handwashing devices.

Ensure all food waste is transported to an approved disposal site, buried, or burned
daily (at least 30 meters from food preparation area and water source).
PLAN FOR THE CONSTRUCTION AND MAINTENANCE OF FIELD SANITATION
DEVICES

3-24
Determine type of field waste disposal devices required.

The primary type of human waste disposal devices in bivouac areas are the
chemical toilets. Individual waste collection bags are the primary type used
when on the march.

The type of improvised waste disposal used will depend on the mission, length
of stay in the area, terrain, and weather conditions. When chemical toilets are
not available, the burn-out latrine is the preferred improvised waste disposal
device.
SH-4-29
FM 21-10/MCRP 4-11.1D
NOTE
Always check local, state, federal, or host-nation regulations for restrictions
or prohibitions on using standard or improvised field devices and waste
disposal in the field.

Select locations for field latrines.

As far from food operations as possible (100 meters or more). Downwind and
down slope, if possible.

Down slope from wells, springs, streams, and other water sources (30 meters or
more).
Set up, construct, and maintain latrines (see Task 9, Appendix A, for requirements).

As soon as the unit moves into a new area, detail service members to set up
chemical toilets or dig latrines. (See previous NOTE.)

Detail service members to clean latrines daily.

Instruct the FST to spray the latrines with insecticide as necessary (not the pit
contents).

Always provide handwashing facilities at the food service facilities and the
latrines. Make use of handwashing devices at latrines mandatory.
SH-4-30
3-25
FM 21-10/MCRP 4-11.1D

Cover, transport, burn, or bury waste daily.

Use the FST to train service members and unit leaders in PMM against food-/
water-/wasteborne diseases.
NOTE
See Appendix A for performance of tasks relating to PMM against food-/
water-/wasteborne diseases.
Section VI. PERSONAL HYGIENE AND PHYSICAL
AND MENTAL FITNESS
KEEP YOUR UNIT PHYSICALLY FIT

Ensure that leaders at all levels recognize the benefits of physical fitness. Leaders
must be role models, leading by example.

Take a positive approach to physical fitness with service members. A physically fit
service member is less likely to be a combat loss from disease or injury.
3-26
SH-4-31
FM 21-10/MCRP 4-11.1D
NOTE
See FM 21-20 for more information.
PLAN FOR PERSONAL HYGIENE

Provide shower/bathing facilities in the field. All personnel must bathe at least once
a week and have a clean change of clothing to reduce the health hazard associated
with body lice.

Inspect service members personal equipment to ensure they have sufficient personal
hygiene suppliessoap, washcloths, towels, a toothbrush, dental floss, fluoride
toothpaste, and razor and razor blades (females should have sanitary napkins or
tampons).

Ensure undergarments are cotton (not silk, nylon, or polyester).

Ensure uniforms fit properly (not tight).

Ensure service members have several pairs of issue boot socks; the number will
depend on the type and length of the mission.
Use your FST to train your service members in personal hygiene.
SH-4-32
3-27
FM 21-10/MCRP 4-11.1D

Ensure service members receive annual dental examinations and needed oral health
care. Make sure all oral health appointments are kept. Use low operational
requirement periods to ensure all personnel maintain a good oral health status.
ENFORCE SLEEP DISCIPLINE

The mission, unit readiness, and individual security must come first, but never miss
a chance to give everyone in the unit time to sleep.

When feasible, set work/rest shifts.

Do not allow service members to sleep in areas where they may be run over by
vehicles, or in other unsafe areas.

During continuous operations, set shifts and rotate jobs to allow everyone at least 3
to 4 hours uninterrupted sleep per 24-hour period.

During brief (up to 48 hours) sustained operations when shifts are impossible, rotate
jobs so all individuals catnap as safely and comfortably as possible. The loss of
sleep will reduce the service members ability to perform his duties and the leaders
ability to make decisions.
3-28
SH-4-33
FM 21-10/MCRP 4-11.1D
NOTE
Ensure that sleeping individuals observe safety precautions. Use ground
guides for vehicles in bivouac areas.
ENFORCE PREVENTIVE MEDICINE MEASURES FOR THE EFFECTS OF
SLEEP LOSS

Those individuals with the most complex mental or decision-making jobs need the
most sleep. This means you and your most critical leaders and operators!

Cross train individuals to perform the critical tasks and delegate limited authority
among leaders, thus enabling all to get necessary rest.
ENSURE WELFARE, SAFETY, AND HEALTH OF UNIT

Ensure the best and safest water, food, equipment, shelter, sanitation, and sleep
possible are provided.

Educate service members to maintain professional pride and personal caring for
themselves, each other, and their equipment.
SH-4-34
3-29
FM 21-10/MCRP 4-11.1D

Know the personal backgrounds and the military skills of your service members.
Chat with them informally about themselves. Be attentive and understanding while
listening to service members.

Utilize group support and counsel for service members with home front problems.

Assign jobs to maintain a balance between having qualified people in key positions
while sharing the load, hardship, and risks fairly.

Use challenging and difficult environments during training to increase your own and
the units coping skills and confidence.
REDUCE UNCERTAINTY BY KEEPING EVERYONE INFORMED

Brief unit personnel on the situation, objectives, and conditions that the mission or
environment may involve.

Explain reasons for hardships, delays, and changes.

Do not give false reassurances. Prepare your service members for the worst and put
any unexpected challenges or reversals in a positive perspective.

Deal with rumors firmly and honestly. Prevent the spread of rumors.

Make contingency plans and follow SOP to reduce the effects of surprise.
3-30
SH-4-35
FM 21-10/MCRP 4-11.1D
PROMOTE COHESION WITHIN THE UNIT

Use equipment drills, physical fitness training, team sports, and field stress training
to stimulate mutual reliance and closeness.

Bring unit members together for meals, award ceremonies, and other special occasions.

Integrate new members by assigning sponsors and ensuring rapid familiarization.
IMPART UNIT PRIDE

Educate service members in the history and tradition of the small unit, its parent
units, and the branch of Service.

Honor the historical examples of initiative, endurance, and resilience, of overcoming
heavy odds, and of self-sacrifice.
Section VII. NOISE
PLAN FOR NOISE

Identify existing noise in your unit. If necessary, request PVNTMED assistance in
identifying sources.
SH-4-36
3-31
FM 21-10/MCRP 4-11.1D

Ensure that hearing conservation is part of the unit SOP.

Ensure all service members are medically fitted for hearing protectors and are
issued multiple sets.

Ensure all service members have annual hearing test/screening.

Control noise sources.

Isolate by distance; that is, keep troops away from noise, if possible.

Isolate by barrier; for example, use sandbags.

Use organic equipment controls; for example, keep mufflers and engine covers
in good repair.

Train unit to do mission while wearing hearing protectors.

Post Noise Hazard signs in noise hazardous areas and on noise hazardous equipment.
ENFORCE INDIVIDUAL PROTECTIVE MEASURES
Ensure that service members

3-32
Wear earplugs or other hearing protective devices.
SH-4-37
FM 21-10/MCRP 4-11.1D

Do not remove inserts from aircraft or tracked vehicle helmets.

Avoid unnecessary exposure.

Limit necessary exposure to short, infrequent, mission-essential times.

Clean their hearing protectors.
PROTECT MISSION

Be aware of short-term noise effects on the service members ability to hear combat
significant noise.

Assign listening post (LP)/observation post (OP) to troops least affected by
noise,augment LP/OP with night vision devices and/or increase the number of
audible alarms around your position.
Section VIII. TOXIC INDUSTRIAL CHEMICALS/MATERIALS
PLAN FOR CHEMICALS

Identify sources of toxic industrial chemicals/materials in your unit. If necessary,
request PVNTMED assistance in identifying sources.
SH-4-38
3-33
FM 21-10/MCRP 4-11.1D

Obtain safer chemicals for unit operations, if available.

Observe cautions/warnings posted in technical manuals dealing with solvents
corrosives, and other hazardous materials. (Refer to MSDS that accompany stores
of toxic chemicals/materials.)
Ensure that service members

Repair engines outside or vent engine exhaust to outside.

Keep their sleeping quarters ventilated.

Do not use vehicle engines as heaters.

Use/maintain onboard ventilation systems.

Are trained and drilled to self-protect themselves around hydrogen chloride and M8
smoke.

Maintain bore/gun gas evacuation systems.

Use safety Stoddard solvent.
3-34
SH-4-39
FM 21-10/MCRP 4-11.1D

Have adequate clean gloves, coveralls, and other protective gear.

Follow label instructions on chemical containers.
SH-4-40
3-35
The Clorox Company
Material Safety
Data Sheet
1221 Broadway
Oakland, CA 94612
Tel. (510) 271-7000
I Product:
Description:
Other Designations
CLOROX REGULAR-BLEACH
CLEAR, LIGHT YELLOW LIQUID WITH A CHARACTERISTIC CHLORINE ODOR
Clorox Bleach
EPA Reg. No. 5813-50
Distributor
Emergency Telephone Nos.
Clorox Sales Company
1221 Broadway
Oakland, CA 94612
For Medical Emergencies call:
(800) 446-1014
For Transportation Emergencies Chemtrec
(800) 424-9300
II Health Hazard Data
III Hazardous Ingredients
DANGER: CORROSIVE. May cause severe irritation or damage to eyes and
skin. Vapor or mist may irritate. Harmful if swallowed. Keep out of reach of
children.
Ingredient
Sodium hypochlorite
CAS# 7681-52-9
Concentration
6.15%
Some clinical reports suggest a low potential for sensitization upon exaggerated
exposure to sodium hypochlorite if skin damage (e.g., irritation) occurs during
exposure. Under normal consumer use conditions the likelihood of any adverse
health effects are low.
Sodium hydroxide
CAS# 1310-73-2
<1%
Exposure Limit
Not established
3; 1
2 mg/m
3; 2
2 mg/m
Medical conditions that may be aggravated by exposure to high concentrations
of vapor or mist: heart conditions or chronic respiratory problems such as
asthma, emphysema, chronic bronchitis or obstructive lung disease.
FIRST AID:
Eye Contact: Hold eye open and rinse with water for 15-20 minutes. Remove
contact lenses, after first 5 minutes. Continue rinsing eye. Call a physician.
Skin Contact: Wash skin with water for 15-20 minutes. If irritation develops, call
a physician.
Ingestion: Do not induce vomiting. Drink a glassful of water. If irritation
develops, call a physician. Do not give anything by mouth to an unconscious
person.
1
ACGIH Threshold Limit Value (TLV) - Ceiling
2
OHSA Permissible Exposure Limit (PEL) – Time Weighted Average (TWA)
Inhalation: Remove to fresh air. If breathing is affected, call a physician.
None of the ingredients in this product are on the IARC, NTP or OSHA
carcinogen lists.
IV Special Protection and Precautions
V Transportation and Regulatory Data
No special protection or precautions have been identified for using this product
under directed consumer use conditions. The following recommendations are
given for production facilities and for other conditions and situations where there
is increased potential for accidental, large-scale or prolonged exposure.
DOT/IMDG/IATA - Not restricted.
Hygienic Practices: Avoid contact with eyes, skin and clothing. Wash hands
after direct contact. Do not wear product-contaminated clothing for prolonged
periods.
Engineering Controls: Use general ventilation to minimize exposure to vapor or
mist.
EPA - SARA TITLE III/CERCLA: Bottled product is not reportable under
Sections 311/312 and contains no chemicals reportable under Section 313.
This product does contain chemicals (sodium hydroxide <0.2% and sodium
hypochlorite <7.35% ) that are regulated under Section 304/CERCLA.
TSCA/DSL STATUS: All components of this product are on the U.S. TSCA
Inventory and Canadian DSL.
Personal Protective Equipment: Wear safety glasses. Use rubber or nitrile
gloves if in contact liquid, especially for prolonged periods.
KEEP OUT OF REACH OF CHILDREN
VI Spill Procedures/Waste Disposal
VII Reactivity Data
Spill Procedures: Control spill. Containerize liquid and use absorbents on
residual liquid; dispose appropriately. Wash area and let dry. For spills of
multiple products, responders should evaluate the MSDS’s of the products for
incompatibility with sodium hypochlorite. Breathing protection should be worn in
enclosed, and/or poorly ventilated areas until hazard assessment is complete.
Stable under normal use and storage conditions. Strong oxidizing agent.
Reacts with other household chemicals such as toilet bowl cleaners, rust
removers, vinegar, acids or ammonia containing products to produce hazardous
gases, such as chlorine and other chlorinated species. Prolonged contact with
metal may cause pitting or discoloration.
Waste Disposal: Dispose of in accordance with all applicable federal, state, and
local regulations.
VIII Fire and Explosion Data
IX Physical Data
Flash Point: None
Boiling point........................................................................approx. 212°F/100°C
o
Specific Gravity (H20=1) ................................................................. ~ 1.1 at 70 F
Solubility in Water ................................................................................. complete
pH ............................................................................................................... ~11.4
Special Firefighting Procedures: None
Unusual Fire/Explosion Hazards: None. Not flammable or explosive. Product
does not ignite when exposed to open flame.
1963, 1991 THE CLOROX COMPANY
DATA SUPPLIED IS FOR USE ONLY IN CONNECTION WITH OCCUPATIONAL SAFETY AND HEALTH
SH-4-41
DATE PREPARED 05/05
Student Handout 5
Extracted Material from Hooah 4 Health Web Site
web sites:
Hooah 4 Health Web Site (http://www.hooah4health.com)
National Institute for Mental Health (http://www.nimh.nih.gov)
URL: http://www.hooah4health.com
Page(s)
/overview/wellbeing/wellbeing.htm
SH-5-2
/overview/wellbeing/armyvision.htm
SH-5-3
/body/nutrition/physicalActivity.htm
SH-5-4 thru SH-5-6
/body/nutrition/staminanutrition.htm
SH-5-7 thru SH-5-9
/body/nutrition/MyPlate.htm
SH-5-10 thru SH-5-12
/spirit/default.htm
SH-5-13 and SH-5-14
/spirit/FHPspirit.htm
/mind/default.htm
SH-5-18
/mind/mindbody.htm
SH-5-18 and SH-5-19
/mind/stressmgmt/stressbasics.htm
URL: http://www.nimh.nih.gov
/health/topics/post-traumatic-stress-disorderptsd/index.shtml
SH-5-24
indicated web sites. The text may contain passive voice, misspellings, grammatical
errors, etc., and may not be in compliance with the Army Writing Style Program.
SH-5-1
WELL-BEING
Ref: http://www.hooah4health.com/overview/wellbeing/wellbeing.htm
Well-Being is defined as "the personal -- physical, material, mental, and spiritual -- state of Soldiers,
civilians, and their families that contributes to their preparedness to perform the Army's mission." Wellbeing is a condition resulting from a system of individual programs.
What is a Soldier?
The term "Soldier" incorporates active, reserve, guard, retiree, and veteran.
Individuals are responsible for nurturing their own well-being, but the Army is responsible for creating and
sustaining an environment that supports this endeavor. Army Well-Being integrates policies, programs,
and issues into a framework that supports both individual aspirations and mission preparedness.
At the same time, though, Well-Being acknowledges a basic rule of soldiering in the Army -- personal
responsibilities and needs are subordinated when duty calls. Soldiers and civilians must ensure that
personal issues do not impair their ability to deploy and conduct the mission, and Army Well-Being helps
them do this. While family members will never be called upon to directly perform the Army's warfighting
mission, they are the Army's greatest supporters and clearly affect what happens in the field. Army WellBeing provides opportunities for Soldiers, civilians, and their families to enhance their personal selfreliance and resilience as they pursue their individual aspirations.
Well-being includes four dimensions:
•
•
•
•
The physical state centers on one's health and sense of wellness, satisfying physical needs
through a healthy lifestyle.
The material state centers on essential needs such as shelter, food, and financial resources.
The mental state centers on needs to learn, grow, achieve recognition, and be accepted.
The spiritual state centers on a person's religious/philosophical needs and may provide powerful
support for values, morals, strength of character, and endurance in difficult and dangerous
circumstances.
When these four dimensions are working in harmony, the individual experiences a sense of well-being
and mission preparedness.
SH-5-2
Ref: http://www.hooah4health.com/overview/wellbeing/armyvision.htm
The Army Vision
The Army Vision Begins and Ends with People.
The Army is People. They are the engine behind our capabilities, and the soldier remains the centerpiece
of our formation. We will continue to attract, train, motivate, and retain the most competent and dedicated
people in the Nation to fuel our ability to be persuasive in peace and invincible in war. We will assure the
Nation's security by equipping, training, and caring for our people and their families and enabling their full
potential as individuals. The Army will be a professionally rewarding and personally enriching
environment within which people take pride in being part of the Nation's most highly esteemed institution.
Our physical, moral, and mental competence will give us the strength, the confidence, and the will to fight
and win anywhere, anytime. We will be trained and ready to do anything the American People ask us to
do, and we will do it better, faster, and more affordably. In the process, we will provide the inspired
leadership which celebrates our soldiers and nurtures their families, trains for decisive victories, and
demonstrates responsible stewardship for the national treasure entrusted to us - our men and women in
uniform, and the resources to make them successful.
“We are and have been and will remain a values-based institution where
loyalty, duty, respect, selfless service, honor, integrity, and personal
courage are the cornerstone of all that we do today and all of our future
successes.”
--From the Army Well-Being Strategic Plan
SH-5-3
NUTRITION and ACTIVITY
Ref: http://www.hooah4health.com/body/nutrition/physicalActivity.htm
"As a society, we can no longer afford to make poor health choices such
as being physically inactive and eating an unhealthy diet; these choices
have led to a tremendous obesity epidemic. As policy makers and health
professionals, we must embrace small steps toward coordinated policy
and environmental changes that will help Americans live longer, better,
healthier lives."
Vice Admiral Richard H. Carmona, M.D., M.P.H., F.A.C.S
United States Surgeon General
Acting Assistant Secretary for Health
The Importance of Physical Activity and Good Nutrition
Chronic diseases account for 7 of every 10 U.S. deaths and for more than 60% of medical care
expenditures. In addition, the prolonged illness and disability associated with many chronic diseases
decrease the quality of life for millions of Americans.
Much of the chronic disease burden is preventable. Physical inactivity and unhealthy eating contribute to
obesity, cancer, cardiovascular disease, and diabetes. Together, these two behaviors are responsible for
at least 300,000 deaths each year. Only tobacco use causes more preventable deaths in the United
States. People who avoid the behaviors that increase their risk for chronic diseases can expect to live
healthier and longer lives.
The Obesity Epidemic
Following dramatic increases in overweight and obesity among U.S. adults between 1987 and 2000,
obesity has reached epidemic proportions; nearly 59 million adults are obese. Moreover, the epidemic is
not limited to adults: the percentage of young people who are overweight has more than doubled in the
last 20 years. Of children and adolescents aged 6–19 years, 15%—about 9 million young people—are
considered overweight.
People who are overweight are at increased risk for heart disease, high blood pressure, diabetes,
arthritis-related disabilities, and some cancers. The estimated annual cost of obesity and overweight in
the United States is about $117 billion.
Promoting regular physical activity and healthy eating and creating an environment that supports these
behaviors are essential to reducing this epidemic of obesity.
Lack of Physical Activity
Regular physical activity reduces people’s risk for heart attack, colon cancer, diabetes, and high blood
pressure, and may reduce their risk for stroke. It also helps to control weight; contributes to healthy
bones, muscles, and joints; reduces falls among the elderly; helps to relieve the pain of arthritis; reduces
symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits, and
medications. Moreover, physical activity need not be strenuous to be beneficial; people of all ages benefit
from moderate physical activity, such as 30 minutes of brisk walking five or more times a week.
Despite the proven benefits of physical activity, more than 60% of American adults do not get enough
physical activity to provide health benefits. More than 25% are not active at all in their leisure time.
Activity decreases with age, and sufficient activity is less common among women than men and among
those with lower incomes and less education.
Insufficient physical activity is not limited to adults. More than a third of young people in grades 9–12 do
not regularly engage in vigorous physical activity. Daily participation in high school physical education
classes dropped from 42% in 1991 to 33% in 2005.
SH-5-4
The Critical Role of Healthy Eating
Research shows that good nutrition lowers people’s risk for many chronic diseases, including heart
disease, stroke, some types of cancer, diabetes, and osteoporosis. For example, for at least 10 million
Americans at risk for type 2 diabetes, proper nutrition and physical activity can sharply lower their
chances of getting the disease.
Although Americans are slowly adopting healthier diets, a large gap remains between recommended
dietary patterns and what Americans actually eat. Only about one-fourth of U.S. adults eat the
recommended five or more servings of fruits and vegetables each day.
Poor eating habits are often established during childhood. More than 60% of young people eat too much
fat, and less than 20% eat the recommended five or more servings of fruits and vegetables each day.
Percentage of Adults Who Reported Eating Fewer Than Five Servings of Fruits and Vegetables a
Day, by Sex, 2000
Source: CDC, Behavioral Risk Factor Surveillance System.
CDC's National Leadership
In fiscal year 2002, Congress appropriated $27.5 million for CDC to address physical inactivity, poor
nutrition, and obesity. These funds allowed CDC to support 12 states to plan for and initiate nutrition and
physical activity programs to help prevent and control obesity and other chronic diseases. With fiscal year
2003 funding of $34 million, CDC will expand these programs and support research to increase physical
activity and improve nutrition in states and communities.
Expanding the Knowledge Base
The landmark Physical Activity and Health: A Report of the Surgeon General, published in 1996, brought
together the results of decades of research on physical activity and health. CDC research is continuing to
shed light on the role of physical activity and nutrition in health:
•
•
•
A CDC analysis of data from the Bogalusa, Louisiana, heart study found that overweight and
obesity among children aged 5–17 years had more than tripled from 1973 to 1994 in that
community. Moreover, 58% of overweight children had at least one additional risk factor for
cardiovascular disease.
In 2001, CDC released the physical activity chapter in the Guide to Community Preventive
Services. The Guide comes from an evidence-based review of studies in several different areas
by the Task Force on Community Preventive Services and identifies science-based strategies to
increase physical activity among children and adults.
Through CDC’s Prevention Research Centers network, CDC and the National Institutes of Health
developed better methods to measure physical activity levels among minority and low-income
women older than 40.
SH-5-5
•
CDC is collecting information to better understand factors that affect levels of walking and cycling.
The GreenStyles Survey, supported by CDC and the Environmental Protection Agency, assesses
the effects of environmental, social, and personal variables on walking and cycling. CDC is also
working with partners to collect information on how bike paths and sidewalks affect rates of
physical activity.
Promoting Healthy Lifestyles
Since the 1950s, the infrastructure to support walking and bicycling in the United States has been
neglected. Trips made by walking or cycling have declined by more than 40% since 1977. CDC’s Active
Community Environments initiative works with partners to promote the development of accessible
recreation facilities and more opportunities for walking and cycling. Current projects include
•
•
•
Encouraging children to walk to and from school in groups accompanied by adults, through
CDC’s KidsWalk-to-School Program. Walking to school helps children be more physically active,
practice safe pedestrian skills, and learn about their environment.
Partnering with the National Park Service’s Rivers, Trails, and Conservation Assistance Program
to promote the development and use of neighborhood parks and recreation facilities.
Developing a guidebook for public health practitioners to use in working with transportation and
city-planning organizations to promote walking, cycling, and neighborhood recreation facilities.
The National 5 to 9 a Day program, launched 10 years ago, is implementing recommendations from a
recent comprehensive review. The most significant recommendations were to strengthen and expand the
organizational structure of this program to include new partners, and to support research, surveillance,
and applied public health programs to increase vegetable and fruit consumption. The National Cancer
Institute, the U.S. Department of Agriculture, and CDC are defining the roles and responsibilities of each
partner in the new model.
CDC and its partners have developed the HHS Blueprint for Action on Breastfeeding, which establishes a
comprehensive national breastfeeding policy. Breastfeeding protects against obesity and increases the
acceptability of fruits and vegetables among infants.
Promoting the Use of Growth Charts
In 2000, CDC released new pediatric growth charts that better reflect the nation’s diversity. In addition to
revising the existing charts, which are used to track growth, CDC added two body-mass-index-for-age
charts to help health professionals identify weight problems among children and adolescents. CDC also
provides Web-based interactive training modules and resources (www.cdc.gov/growthcharts) to help users
interpret the growth charts.
Future Directions
CDC and its partners will continue to create, evaluate, and modify programs, policies, and practices to
prevent and control obesity. CDC will expand communication efforts to promote physical activity and good
nutrition in work sites, schools, and health care settings. CDC also will continue to support U.S.
Department of Health and Human Services' Steps to a HealthierUS Program as it works with communities
across the country on innovative strategies to promote physical activity and good nutrition.
SH-5-6
Ref: http://www.hooah4health.com/body/nutrition/staminanutrition.htm
The Stamina - Nutrition Connection
...by Joanna Reagan Major, US Army
Many leaders know what they should eat, but they don't eat well. As they juggle meetings and projects,
commitments to Family and friends, and social obligations, they may make time to exercise but don't
always make time to eat right. Yet, nutrition plays as critical a role for their stamina as does exercise. A
finely tuned engine, out of gas, goes nowhere.
Eating Enough, of the Right Fuels
In the perspective of Nancy Clark, a registered dietitian who has worked with many top athletes, food is
more than something that stops your hunger; it is fuel composed of important nutrients essential for
maintaining optimal health and top performance. She coaches her clients to learn the basics of nutrition
for top performance. The right mix of fuels powers a staminac:
A source of calories that fuels your muscles and brain. Carbohydrates are the primary
energy source when you're exercising hard. You should get 60 percent of your
Carbohydrate
calories from the starches and sugars found in carbohydrate-rich foods such as fruits,
vegetables, breads, and grains.
Fats
A source of stored energy that we burn primarily during low-level activity, such as
reading and sleeping. You should limit your fat intake to about 25 percent of your total
daily calories.
Protein
Essential for building and repairing muscles, red blood cells, hair, and other tissues,
and for synthesizing hormones. Protein is digested into amino acids, which are rebuilt
into the protein in muscle and other tissues. Protein is a source of calories and can
be used as energy if inadequate carbohydrates are available, such as during a strict
diet or exhausting exercise. About 15 percent of your calories should come from
protein-rich foods such as fish, chicken, and dried beans.
Vitamins
Metabolic catalysts that regulate the chemical reactions within the body. They include
vitamins A, B complex, C, D, E and K. Most vitamins are chemical substances that
the body does not manufacture, so you must obtain them through your diet. They are
not a source of energy (calories).
Minerals
Elements obtained from food that combine in many ways to form structures of the
body (for example, calcium in bones) and regulate body processes (for example, iron
in red blood cells transports oxygen). Other important minerals are magnesium,
phosphorus, sodium, potassium and zinc. Minerals do not provide energy.
Water
An essential substance that makes up about 50 to 55 percent of your weight. Water
stabilizes body temperature, carries nutrients to and waste away from cells, and is
needed for cells to function. Surprisingly, most people overlook the importance of
adequate amounts of water in their daily diets.
Busy lifestyles keep us from eating regular, balanced meals. But that doesn't mean that we can't change
that with a little bit of planning and thought. The key is to try to eat a variety of foods. There is no one
magic food. Each food offers special nutrients, that others do not. The second key is moderation. Even
soda and chips, in moderation, can fit into a well-balanced diet. For the most part, try to choose natural or
lightly processed foods as often as possible, such as eating whole wheat rather than white bread, apples
rather than apple juice, and baked potatoes rather than potato chips.
SH-5-7
Eating in the Fast Lane
An executive's life can be hectic and fast-paced, placing large demands on the body for energy.
Moreover, high tempo and required travel disrupt healthy eating patterns so essential for stamina. With a
great proportion of dining at restaurants or catered affairs, learning how to make healthful selections is a
critical survival skill.
When Ray Kroc opened the doors of that first McDonald's restaurant in 1955, he opened a new world for
busy parents, fussy eaters, and people who just plain did not like to cook. He also gave the hurried
executive a source of "fast food". With so many time constraints, even eating is measured carefully
against other priorities. Fast foods make the desk or the car seem a suitable dining room. Convenience
foods are a major source of energy fuels, so some awareness of their options and limitations is important
to make healthy choices.
Over the last five years, many convenience food chains have begun to offer salads and salad bars. Some
offer baked potatoes, and sell small (child size) portions. And more recently, some offer nonbreaded,
nonfried chicken selections. As more Americans are seeking healthful choices, these chains are
developing new products.
If you want nutrition information from any of the larger chains, ask the manager or write directly to the
company. You probably won't be able to determine the exact nutrient content of foods served at your local
nonchain fast food restaurant, but many restaurants offer some selections with 'healthy heart' symbols for
the low calorie, low fat alternatives.
As with all aspects of healthy nutrition, eating out at convenience food chains involves planning. This not
only includes a choice of the restaurant and menu, but also requires a global view of your day. If you're
going to eat out, it's better to plan for it early. When a burger restaurant is your last-minute decision at
1900 and you are starving, you may be setting yourself up for high-risk eating. Consuming three out of
five calories as fat or refined sugar, as many people do, affects more than our waistlines. It crowds-out
fresh fruits and vegetables, milk, and other nutrient-packed foods. We also don't get the fiber we need fiber that may help protect us against heart attacks and cancers (which are more prevalent in people with
a diet high in fat and calories).
With some planning, you can find healthy meals at convenience food restaurants. The goal is to try to
have the main entree under 15 grams of fat, and the whole meal under 20 grams of fat. This amount
represents about one-third of the fat allowance for a 1500-calorie eating plan or one-fourth of that for a
2000-calorie plan. So, you can eat healthy, even when eating out.
Some Healthy choices while eating out
Junior Roast Beef
Light Roast Beef Deluxe
Light Roast Chicken Deluxe
Light Roast Turkey Deluxe
Garden Salad
Roast Chicken Salad
Cheese Pizza (2 Slices)
Ham Pizza (2 Slices)
Baked Fish w/Lemon Crumb Rice and side salad
Hamburger Deluxe Sandwich
Grilled Chicken Classic
Light Soft Taco Supremes (2 Tacos)
Light Chicken Burrito (1 Serving)
SH-5-8
Calories
Grams of fat
233
294
276
260
117
204
344
362
330
340
250
400
290
11
10
7
6
5
7
10
10
5
12
3
10
6
Without going into every chain's selections, this example demonstrates that you can 'have it your way', if
your way is healthy as well as tasty. Here are some general tips from the experts:
•
•
•
•
•
•
Pass up mayonnaise-type sauces and tarter sauces.
Choose the smaller burgers, rather than the larger ones.
Skip the extra crispy/crunchy coatings.
Be careful with your beverages. A regular 12 ounce soda has 150 calories, and no nutritional
value.
Choose a salad, but be careful of the extras, such as creamy dressings, bacon bits, cottage
cheese (if not low-fat), potato salad, olives and cheese.
Complete your basic meal at home with a salad, low-fat milk, fruits and vegetables.
Techniques to Use When Dining Out
Even when dining at an "upscale" restaurant, advance planning is a good survival skill. Start early. If you
expect to be dining out in the evening, anticipate your whole day's food requirements and plan the meals
you consume for the remainder of the day around your plans to eat out. You will avoid excesses in your
daily calories and fat requirements. It is very easy at the end of a tiring day to decide to go out to eat and
to end up eating too much. Fatigue is a high risk trigger for many people. Is it one of yours? If it is, be
careful about eating out on the spur of the moment.
At a restaurant, you can:
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Order from the a la carte menu.
Choose a salad, soup and roll (with jam, not butter or margarine).
Choose a salad and an appetizer or two.
Think before you order.
Before beginning to eat, ask for a "doggie bag."
Order meats, fish, or poultry broiled or grilled without butter, sauces on the side. Good choices:
petite filet, marinated breast of chicken, broiled fish or seafood, and steamed shellfish.
Eat half of the main entree and save the rest for lunch tomorrow.
Look for the hidden fat items on the menu. Beware of terms like: sautéed (cooked in butter),
crispy, fried, deep-fried, and au gratin (in cheese).
Share a meal (entree, desserts). Order separate salads to complete each meal.
Ask for sauces and dressings on the side. Dip your fork into the sauce or dressing,
then spear the food.
Limit alcoholic beverages. Consider club soda with lime, orange or tomato juice, etc.
Watch the bread basket.
If you are very hungry, a small roll or two crackers may take the edge off your appetite.
But use judgment on how much bread you should eat. And limit the butter. Better yet skip the butter or margarine.
Learn foreign foods and how they are customarily prepared:
Italian
Italian
Chinese
Japanese
French
Alfredo/Primavera
A la Parmesan/Mozzarella
Chow mein Noodles
Egg Rolls, Sweet and Sour
Tempura
Scalloped
Cream Sauce
Cheese
Fried Food
Fried in Batter
Creamed Sauces
This article represents a chapter from "Executive Wellness: A Guide for Senior Leaders", an online book
written and edited by staff and contributors at the U.S. Army Physical Fitness Research Institute
(USAPFRI), U.S. Army War College, Carlisle Barracks, Pennsylvania.
SH-5-9
NOTE: The "Food Pyramid" has been replaced with the "ChooseMyPlate" concept. The concepts listed below are
still applicable.
http://www.hooah4health.com/body/nutrition/pyramid.htm
The Food Pyramid
One size doesn't fit all. MyPyramid is the educational tool designed to help consumers make healthier
food and physical activity choices for a healthy lifestyle that are consistent with the Dietary Guidelines for
Americans. The number of servings you need from each of the different food groups are determined
based on your age, gender, and activity level.
An Interactive Guide to the MyPyramid.gov Plan
Use this interactive guide to help explain how the new MyPyramid plan can help to improve your diet.
(You will need to have the Flash 7 Player installed on your computer to view this interactive guide.)
The Food Pyramid Game
Play the Food Pyramid Game and test your knowledge of these healthy eating guidelines.
(You will need to have the Flash 4 Player installed on your computer in order to be able to play the game.)
Here are the basics about eating healthy and physical activity. To obtain a customized food pyramid
based on your age, gender, and physical activity, use the Interactive Guide to the MyPyramid plan.
GRAINS
Make half your
grains whole
Eat at least 3 oz.
of whole-grain
cereals, breads,
crackers, rice, or
pasta every day
1 oz. is about 1
slice of bread,
about 1 cup of
breakfast cereal,
or 1/2 cup of
cooked rice,
cereal or pasta
VEGETABLES
FRUIT
Vary your veggies Focus on fruits
Eat more darkgreen veggies like
broccoli, spinach,
and other dark
leafy greens
Eat more orange
vegetables like
carrots and sweet
potatoes
Eat more dry
beans and peas
like pinto beans,
kidney beans, and
lentils.
Eat a variety of
fruit
Choose fresh,
frozen, canned,
or dried fruit
Go easy on fruit
juices
MILK
MEAT & BEANS
Get calciumrich foods
Go lean with protein
Go low-fat or
fat-free when
you choose
milk, yogurt,
and other milk
products
If you don'tor
can't consume
milk, choose
lactose-free
products or
other calcium
sources such as
fortified foods
and beverages
Choose low-fat or lean
meats and poultry
Bake it, broil it, or grill
it
Vary your protein
routine - choose more
fish, beans, peas,
nuts, and seeds
For a 2000-calorie diet, you need the amounts below from each food group.
To find the amounts that are right for you, go to MyPyramid.gov.
Eat 6 oz. every
day
Eat 2 1/2 cups
every day
Eat 2 cups
every day
SH-5-10
Get 3 cups
every day;
2 cups for kids
aged 2 to 8
Eat 5 1/2 oz. every
day
US Department of Agriculture Food Pyramid
MyPlate
GRAINS
VEGETABLES
FRUITS
DAIRY
PROTEIN
Bread, pasta,
oatmeal,
breakfast
cereals,
tortillas, grits
Broccoli,
spinach,
carrots, squash,
corn, green
peas, tomatoes,
zucchini
Apples,
bananas,
raspberries,
lemon, honey
dew, oranges,
grapes, kiwi
Milk, yoghurt,
cheese, ice
cream, pudding
Beef, pork,
chicken, turkey,
rabbit, fish,
shellfish, eggs,
beans, nuts,
seeds,
“ I am a Warrior and a Member of a Team”
T224 / JAN 13 / VGT-79
Know the limits on fats, sugars, and salt (sodium)
•
•
•
Make most of your fat sources from fish, nuts, and vegetable oils.
Limit solid fats like butter, margarine, shortening, and lard, as well as foods that contain these.
Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.
Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any,
nutrients.
Find your balance between food and physical activity
• Be sure to stay within your daily calorie needs.
• Be physically active for at least 30 minutes most days of the week.
• About 30 minutes a day of physical activity may be needed to prevent weight gain.
• For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required.
Children and teenagers should be physically active for 60 minutes every day, or most days.
HEALTHY EATING MADE EASY
MyPyramid translates the principles of the Dietary Guidelines for Americans and other nutritional
standards to assist consumers in making healthier food and physical activity choices. There are nine
major messages:
•
Consume a variety of foods within and among the basic food groups while staying within energy
needs.
SH-5-11
•
•
•
•
•
•
•
•
Control calorie intake to manage body weight.
Be physically active every day.
Increase daily intake of fruits and vegetables, whole grains, and nonfat or low-fat milk and milk
products.
Choose fats wisely for good health.
Choose carbohydrates wisely for good health.
Choose and prepare foods with little salt.
If you drink alcoholic beverages, do so in moderation.
Keep food safe to eat.
The U.S. Department of Agriculture released a menu and recipe book, Recipes and Tips for Healthy,
Thrifty Meals, designed for anyone who wants to eat a healthy diet that meets federal dietary guidance at
minimal cost.
•
•
For more suggestions that can help you get started toward a healthy diet, visit Tips & Resources
section of MyPyramid.gov.
Sources:
U.S. Department of Agriculture. MyPyramid.gov
U.S. Department of Health & Human Services. Dietary Guidelines for Americans
SH-5-12
SPIRITUAL FITNESS
Ref: http://www.hooah4health.com/spirit/default.htm
Spiritual Fitness
The third element of HOOAH 4 HEALTH deals with spiritual fitness. This subject means many things to
many people. The goal of this module is to explore another facet of health and wellness. Health surveys
conducted by the U.S. Army Center for Health Promotion and Preventive Medicine and the Army Reserve
Component indicate that spiritual matters rank within the top five health concerns of those surveyed.
Some of the resources you will find here include hyperlinks to the Army Chaplain's office, a wide array of
links to support systems, discussions relating to Family and friendship, and various suggestions for spirit
enhancement. Visit us regularly and provide your perspective on matters of the spirit.
As stated by Gowri Anandarajah, M.D. and Ellen Hight, M.D., M.P.H.:
Spirituality is a complex and multidimensional part of the human
experience. It has cognitive, experiential and behavior aspects. The
cognitive or philosophic aspects include the search for meaning, purpose
and truth in life and the beliefs and values by which an individual lives.
The experiential and emotional aspects involve feelings of hope, love,
connection, inner peace, comfort and support. These are reflected in the
quality of an individual's inner resources, the ability to give and receive
spiritual love, and the types of relationships and connections that exist
with the self, the community, the environment, and the transcendent
(e.g., power greater than self, a value system, God, cosmic
consciousness). The behavior aspects of spirituality involve the way a
person externally manifests individual spiritual beliefs and inner spiritual
state.1
People express their spiritual beliefs in many ways including religion, music, art, community service,
enjoying nature, and consciously living their values. The articles below and in the drop-down menu
illustrate many routes to spiritual well-being.
Soldiers Get Help from the Deployment Cycle Support Program
As our Soldiers return from duty in the Middle East and Afghanistan, Army Chaplains are helping
them transition back into their everyday lives. The Army uses the Deployment Cycle Support (DCS)
program to help Soldiers meet the challenges of returning home from a mission. The program helps
Soldiers reunite with their families, return to their communities, adjust their financial matters, and reestablish their jobs.
America Unites in Remembrance
The White House Commission on Remembrance, established by Congress, honors America's fallen and
recognizes our veterans and those who continue to serve our country. Its purpose is to promote the
values of Memorial Day by acts of remembrance throughout the year and to encourage Americans to
demonstrate their gratitude by giving back to our Nation.
The Army Goes Rolling Along
Do you know all of the words to the official song of the US Army? If not, roll along to the US Army Band
web site and learn more about the song, the band, and its rich history.
Soldiers Radio and Television's mission is to provide command information, news, and entertainment
to Army installations in the United States and overseas. SRTV products broadcast on the Armed Forces
Radio and Television Service and on close to 800 military and civilian stations across the U.S.
Sportslink: The Official Department of Defense Sports Site. The purpose of this web site is to provide
you information and results on our sports program and championships, provide for the direct exchange of
SH-5-13
information between the services sports professionals and our military athletes throughout DoD, and be a
portal page for potential military personnel to explore the world of Armed Forces Sport.
Source:
G. Anandarajah and E. Hight. (2001). Spirituality and the Practice of Medicine. American Family
Physician, 63(1), 81-88.
1
SH-5-14
Ref: http://www.hooah4health.com/spirit/FHPspirit.htm
Spiritual Fitness:
What is it, can we train it and if so, how?
By Master Sgt. Eric B. Pilgrim
Army leaders are taking total Army fitness more serious these days in
light of unfolding events in the Global War on Terrorism. The war has
touched everybody's life in one way or another; good in some ways,
bad in others.
In an effort to stay on top of total fitness, renewed emphasis is being
placed on every aspect of military life from physical training to Army
Values, Warrior Ethos, family assistance programs, post deployment
counseling and countless Equal Opportunity classes. The list goes on
and yet, news continues to flow from Iraq and Afghanistan of
allegations of another revenge killing, another senseless rape or
murder of innocents; another immoral act from an American warrior
who swore to uphold the Army Values.
One chaplain, Maj. Mark Johnston, at the U.S. Army Sergeants Major
Academy, says this increase in wrongful actions is a symptom of
deep spiritual bankruptcy beginning long before Soldiers enter the
Army. He and other chaplains are calling for new thinking on a crucial
missing ingredient of Soldier health – spiritual fitness.
Surprisingly, spiritual fitness is not a new concept. It is actually a part Chaplain Mark Johnston, U.S.
Army Sergeants Major Academy
of Army policy, found in DA PAM 600-63-12 and Field Manual 16-1.
chaplain
But like the elephant standing in the front yard, spiritual fitness has
gone largely unnoticed. Johnston wants to change all that but in order to do so, some questions need to
be answered first.
"Three questions challenge the whole purpose of spiritual fitness: what is it, can we train it, and if so,
how," Johnston said. "Those are the three prongs that we are dealing with." In order to answer those
questions, he met last month with Master Sgt. Harry Bryan, Johnnie Dills, Sgt. Maj. (ret.) Rebecca
Meldrum, Sgt. Maj. Carrie Stevenson, Command Sgt. Maj. Ronald Cook Jr., and Benjamin Stevens, all
from the Directorate of Training and Development at the academy. They develop training modules for the
Noncommissioned Officers Education System.
Johnston: So, what is spiritual fitness?
Meldrum: I think spiritual fitness is the development of those personal qualities needed to sustain a
person in a time of stress, hardship and tragedy.
Johnston: So spiritual fitness is a component of a personal sense of well-being that can help people to
go through some of the very difficult times in life.
Meldrum: Right, go that extra mile or pull up that strength you need to go forward.
Stevens: To me, somewhere in there you have to draw the line between what's right and what's wrong.
[Some] Soldiers in combat have seen others shot or mutilated or just blown apart. They don't think about
the consequences, they just react to get revenge.
Bryan: [I] approach spiritual fitness more as something to do with self discipline. When you get right
down to it, the only difference between an army and a mob is discipline. Last year, I [was] talking about
SH-5-15
this [in a Basic Noncommissioned Officer Course teleconference], especially with Soldiers that had just
come back from combat. They basically viewed Iraq as the Wild, Wild West: "If they don't look like me I
can shoot them and there will be no consequences." We've got to make sure the Soldiers understand that
there are reasons you have laws of the land in warfare; there're reasons that you have that self-discipline.
Johnston: What I'm hearing from both of you is spiritual fitness may have some positive impact on
morality on the field of battle. Does it have some means of correcting what might be the abuses or does it
have some means of reinforcing the positive?
Bryan: Well yes, that's just part of your Army Values. They go hand-in-hand.
Johnston: Then getting back to that first question, what is spiritual fitness?
Cook: I think it's more like living a healthy and balanced life. That means you have to develop skills
internally to make yourself better.
Johnston: So it would be a conglomerate or a composite of healthy habits?
Cook: It's getting the Soldier to look at how they work in the workplace and how they improve their ethical
self, and we have to start with a foundation somewhere.
Johnston: Well, the Army Values are a foundation. I believe that you can go to Basic and you can have a
drill sergeant reinforcing Army Values to recruits and they will memorize the Army Values. But how do
they internalize those values in a way that really becomes a part of them? I'm thinking spiritual fitness is
not so much the drill sergeant telling a recruit what Army Values are or are not, but rather, a
personalization that has not a horizontal plane of man to man but a vertical plane of a higher power.
Dills: You might not be religious but if you have human values, you may also overcome some of the
problems. I think, though, that when people see this word spirituality, the first thing they do is think,
"Somebody's going to talk to me about religion."
Johnston: Is spiritual fitness devoid of religious meaning or is it inclusive of religious meaning, or does it
matter?
Bryan: Quite frankly I don't think it matters. As long as you get to the end result, the direction in which
you get there is pretty much irrelevant. We don't care how they get there, as long as they're there.
Johnston: Do you think spiritual fitness has a religious sound to it because of the word "spiritual"?
Stevenson: I think it can, yes.
Johnston: As I understand it, spiritual fitness is a sense of well-being that individuals possess or maintain
and nurture often by virtue of personal choices. But if those personal choices contradict the institutional
value system, then we've got a question that comes up as to whether the accommodation of that religious
group can be permitted for reasons of safety. Here's something though, can an atheist have spiritual
fitness?
Bryan: They may not profess a belief in God but within their mentality they have a line they're not going
to cross whether they call it religion or atheism. I don't believe in God but I'm not going to cross that line.
Johnston: Can we suggest another word, then? Like serenity? Do you think a Soldier who is going into
harm's way might seek some sense of personal serenity prior to going into combat? It could then be a
part of the definition. What about hope? Perhaps respect for life? We can begin to identify spiritual fitness
when we identify certain characteristics. So let's assume we have then a solid understanding of this
concept; is it something that can be trained?
SH-5-16
Stevens: As long as we keep it within a proper perspective, don't make it overly religious. It has to be
found in words like you used; serenity, combat morality. When you tie it into words like that, it will be more
appropriate and better respected.
Bryan: But you cannot completely divorce religion when teaching it; you have to show there are many
paths to get there. The path the Soldier chooses to get there has to go with their value systems.
Johnston: Spiritual fitness doesn't line up entirely with my beliefs as a Christian, but it's important to note
that this is not about proselytizing, it's not about evangelism. So where then do we implement it?
Cook: This needs to begin being taught in (Advanced Individual Training) at a minimum because there
are Soldiers who graduate AIT and go straight into war. It needs to be at the very bottom...
Johnston: When it comes down to the very foundational level with training Soldiers and introducing them
to this concept of spiritual fitness, we are going to have to rely on training the trainer. We're going to have
to be involved at the very bottom, so that the initial entry of men and women from the American culture –
the video culture, the video game culture, the violence culture – are all introduced to this idea that good
Soldiers are Soldiers who maintain hope, who maintain serenity, who seek to respect life and are
responsible. These things fit in and fold into Army Values.
Stevenson: But I think people tend to forget that values are personal. When the Army came out and said,
"These are the Army Values" – "Okay that's the Army Values, but it's not necessarily your values or my
values."
Johnston: And that's the real. This is the ideal – When I put on this uniform, I put on Army Values. But
you're exactly right, the reality is that you can put this uniform on, but how do you wear it inside? My
contention is that spiritual fitness is a basic upon which the Army Values flourish. It's like a tree with fruit.
The fruit of spiritual fitness ought to be selfless service, ought to be loyalty and ought to be personal
courage. The problem is, we don't know how to define spiritual fitness easily, we do not know how to train
it well, and we do not know how to facilitate that training, so that it becomes a real part of life.
Editor's Note: Chap. (Maj.) Mark Johnston and the members of Directorate of Training and Development
talked for more than 1½ hours in an effort to come to a consensus. Johnston later addressed students
from Sergeants Major Course Class 57 and continues to develop a plan to make spiritual development a
part of mainstream Army life. For a detailed explanation of Johnston's take on spiritual fitness, log into
Army Knowledge Online and visit our Web site.
Source: NCOJ, Spiritual Fitness: What is it, can we train it and if so, how?
SH-5-17
MENTAL HEALTH
Ref: http://www.hooah4health.com/mind/default.htm
Sound familiar? Researchers have been making this connection for decades. How you feel about
yourself, how you handle situations, and how you interact with others can make or break your day.
Mental health is frequently in the news and on the minds of Soldiers and their Families these days. Just
as you need to stay physically healthy, you also need to stay mentally healthy and seek help when you
need it. This section of HOOAH4HEALTH.COM will assist you in understanding more about mental
health and its importance for your BODY, SPIRIT, and ENVIRONMENT.
Continuing the Transition Home
Newly Expanded
Battlemind is the Soldier's inner strength to face fear and adversity with courage. Key
components include:
•
•
Self confidence: taking calculated risks and handling challenges.
Mental toughness: overcoming obstacles or setbacks and maintaining positive thoughts during
times of adversity and challenge. Batttlemind skills helped you survive in combat, but may cause
you problems if not adapted when you get home.
Battlemind is now standard training throughout the Army, due to its success as deployment training.
Battlemind provides training for units, leaders, Soldiers, and Families. Materials for children have been
enhanced, and there's a new section that addresses the stigma attached to having PTSD.
Visit the Battlemind website at https://www.battlemind.army.mil.
Ref: http://www.hooah4health.com/mind/mindbody.htm
The Mind-Body Health Connection
What is the mind-body health connection?
Through the mind-body health connection, our thoughts and emotions can play a central role in all
aspects of our health. Research shows that by taking care of our psychological well-being we can
sometimes prevent medical illness and often speed our recovery when we do get sick.
Whom does it help?
Awareness of the mind-body connection may improve the quality of life of healthy, active people as well
as those who have long-term or life-threatening illness. Call the Michigan Psychological Association today
at (800) 270-9070 to get in touch with a psychologist in your community.
How does the mind-body health connection work?
The mind and body are closely linked, and their relationship can exert a positive influence on health and
quality of life. Attitudes, beliefs, and emotional states ranging from love and compassion to fear and anger
can trigger chain reactions that affect blood chemistry, heart rate, and the activity of every cell and organ
in the body - from the stomach and digestive tract to the immune system. Emotions can also affect your
body's reaction to stresses and strains, which can cause head and backaches and other physical
problems.
We can help ourselves stay healthy by paying attention to our emotional and mental status - including our
worries, outlook, and moods.
SH-5-18
What does improving the mind-body health connection involve?
Many psychological therapies make use of the mind-body connection through stress management,
support groups, individual psychotherapy, biofeedback, hypnosis and relaxation techniques. These are
designed to improve both emotional and physical well-being. Psychologists often use one or more of
these methods to help people live healthy lifestyles and to provide support and guidance to those who are
sick.
Treatment that increases the awareness of the mind-body connection can help with:
•
•
•
•
•
•
Stress
Weight control
Smoking cessation
Substance abuse
Chronic pain
Fatigue
How can the mind-body health connection help me?
The mind-body connection treats the whole person by addressing the stresses we face, particularly when
illness occurs. Psychologists use the mind-body connection to work closely with other health care
providers to assess the lifestyles, attitudes, and family support of those who do become ill. They can help
us understand that nature and treatment of our illness and create a plan to help maximize psychological
well-being.
Psychologists work with us so that we can be active in our own health care choices and
decisions. Awareness of the mind-body connection may be helpful in:
•
•
•
•
•
•
Reducing missed time from work
Speeding recovery from illness
Lessening pain and discomfort
Shortening hospital stays
Enabling patients and families to better cope with illness
Increasing mental alertness and activity
You may also want to visit the American Psychological Association's website at: www.apa.org for
additional information on the mind-body connection.
For More Information
Familydoctor.org
Information about the mind/body connection from the American Academy of Family Physicians.
The Mind-BODY Connection: Granny Was Right, After All, An article by neurobiology researcher
David Felton that explores the connection between the nervous system and immune system.
Mind/Body Medical Institute
Researchers at The Mind/Body Medical Institute in Boston, Massachusetts base their work on the
inseparable connection between the mind and body.
Source: The Michigan Psychological Foundation, http://www.mpafoundation.org
SH-5-19
Ref: http://www.hooah4health.com/mind/stressmgmt/stressbasics.htm
Stress Basics
Stress is defined as a feeling of emotional or physical tension. Emotional stress usually occurs when
situations are considered difficult or unmanageable. Therefore, different people consider different
situations as stressful.
Stress can come from any situation or thought that makes you feel frustrated, angry, or anxious. What is
stressful to one person is not necessarily stressful to another.
Anxiety is a feeling of apprehension or fear. The source of this uneasiness is not always known or
recognized, which can add to the distress you feel.
Considerations
Stress is a normal part of life. In small quantities, stress is good -- it can motivate you and help you be
more productive. However, too much stress, or a strong response to stress, is harmful. It can set you up
for general poor health as well as specific physical or psychological illnesses like infection, heart disease,
or depression. Persistent and unrelenting stress often leads to anxiety and unhealthy behaviors like
overeating and abuse of alcohol or drugs.
Emotional states like grief or depression and health conditions like an overactive thyroid, low blood sugar,
or heart attack can also cause stress.
Anxiety is often accompanied by physical symptoms, including:
•
•
•
•
•
Twitching or trembling
Muscle tension, headaches
Sweating
Dry mouth, difficulty swallowing
Abdominal pain (may be the only symptom of stress, especially in a child)
Sometimes other symptoms accompany anxiety:
•
•
•
•
•
•
•
•
•
Dizziness
Rapid or irregular heart rate
Rapid breathing
Diarrhea or frequent need to urinate
Fatigue
Irritability, including loss of your temper
Sleeping difficulties and nightmares
Decreased concentration
Sexual problems
What to Do?
The most effective solution is to find and address the source of your stress or anxiety. Unfortunately, this
is not always possible.
SH-5-20
A first step is to take an inventory of what you think might be making you "stress out":
•
•
•
•
What do you worry about most?
Is something constantly on your mind?
Does anything in particular make you sad or depressed?
Keep a diary of the experiences and thoughts that seem to be related to your anxiety. Are your
thoughts adding to your anxiety in these situations?
Then, find someone you trust (friend, family member, neighbor, clergy) who will listen to you. Often, just
talking to a friend or loved one is all that is needed to relieve anxiety. Most communities also have
support groups and hotlines that can help. Social workers, psychologists, and other mental health
professionals may be needed for therapy and medication.
Also, find healthy ways to cope with stress. For example:
•
•
•
•
•
•
•
•
Eat a well-balanced, healthy diet. Don't overeat.
Get enough sleep.
Exercise regularly.
Limit caffeine and alcohol.
Don't use nicotine, cocaine, or other recreational drugs.
Learn and practice relaxation techniques like guided imagery, progressive muscle relaxation,
yoga, tai chi, or meditation. Try biofeedback, using a certified professional to get you started.
Take breaks from work. Make sure to balance fun activities with your responsibilities. Spend time
with people you enjoy.
Find self-help books at your local library or bookstore.
When to Contact a Medical Professional
Your doctor can help you determine if your anxiety would be best evaluated and treated by a mental
health care professional.
Call 911 if:
•
•
•
You have crushing chest pain, especially with shortness of breath, dizziness, or sweating. A heart
attack can cause feelings of anxiety.
You have thoughts of suicide.
You have dizziness, rapid breathing, or racing heartbeat for the first time or it is worse than usual.
Call your health care provider if:
•
•
•
•
•
•
•
•
You are unable to work or function properly at home because of anxiety.
You do not know the source or cause of your anxiety.
You have a sudden feeling of panic.
You have an uncontrollable fear -- for example, of getting infected and sick if you are out, or a
fear of heights.
You repeat an action over and over again, like constantly washing your hands.
You have an intolerance to heat, weight loss despite a good appetite, lump or swelling in the front
of your neck, or protruding eyes. Your thyroid may be overactive.
Your anxiety is elicited by the memory of a traumatic event.
You have tried self care for several weeks without success or you feel that your anxiety will not
resolve without professional help.
Ask your pharmacist or health care provider if any prescription or over-the-counter drugs you are taking
can cause anxiety as a side effect. Do not stop taking any prescribed medicines without your provider's
instructions.
SH-5-21
Ref: http://www.hooah4health.com/mind/stressmgmt/stresstips.htm
Relieving Stress
Drugs and Alcohol Don't Help
Don't fool yourself. Drugs, tobacco and
alcohol are no cure for stress.
Medications such as tranquilizers and
sleeping pills should only be used under
a doctor's supervision. Frequent and
long term use can lead to drug
dependence and not dealing with the
source of stress.
On The Job Refreshers
You spend the largest part of your day
on the job. If you find yourself starting to
rush or panic - STOP - take a deep
breath and give yourself time to think
things through and quiet down. Instead
of your usual coffee or cigarette break take a relaxation break and stretch or
walk around. Prevent burnout by taking
the first half hour at home to unwind
from work before starting your "home"
work.
Learn to Unwind
Relaxation is a skill in itself. Listening to
music, exercise, day dreaming and
learning how to meditate can help the
mind and body quiet down so you feel
renewed. Imagery (picturing a quiet
scene with all your senses - what it
looks like, smells like, tastes like, feels
like, sounds like) helps your mind to reprogram itself to being able to relax at
will.
Express Yourself
The stress inside you - thoughts and
feelings - can build up tension. Learning
how to be assertive, expressing your
feelings, (sadness, joy, hurt, anger,
excitement) and learning from past
experiences can help relieve stress
inside you. What worked for you? What
do you need to change or learn more
about? Who can help you learn?
Think Positive
Develop a realistic, positive attitude.
Recognizing when you are being unfair
or unrealistic with yourself is a good
start. Be alert to traps such as, "I have
to", "I must", "I can't", "If only." Give
yourself applause or a pat on the back
for a job well done and look for the
positive in "failures" - what have you
learned from this experience?
Sink into a Restful Sleep
Getting proper rest and sleep gives your
mind and body time to quiet down and
regenerate. Getting 7 or 8 hours of sleep
at least 3 or 4 times a week helps. If
stress is affecting your sleep try:
1. Warm milk,
2. Writing down all the things
cluttering your mind, and
3. Stretching and taking a warm
bath with relaxing music before
bed.
SH-5-22
PREVENTING STRESS
The Big Three
1. Eating Right Helps
Foods high in protein, Vitamin C, B vitamins and Vitamin A protect us from
the effects of stress. These are found in whole grain products, fruits and
vegetables, especially citrus fruits, dark green vegetables, meat and dairy
products. Caffeine (in colas, chocolate, tea and coffee) refined sugars, starches
and junk food create false energy and stress the body even more.
Click here for more information on nutrition and your overall health.
2. Manage Time Better
1. Take five minutes at the beginning of each day and make a "things to
do" list. Convert this list into a Priority list of Primary tasks, Secondary
tasks and Miscellaneous tasks.
2. Don't over-schedule - leave time for unexpected events.
3. Reward yourself for a job well done.
3. Exercise Away your tension
You feel healthier and less stressed when you develop an exercise plan that
meets your lifestyle, needs and ability. Yoga and stretching exercises are good for
developing flexibility and relaxation. Aerobic exercise, swimming, jogging, tennis
and biking are good for cardiovascular fitness. Exercise for 20 minutes at least 3 times a week. (Check
with your doctor if you are over 35.)
Click here for information on the exercise-stress connection.
SH-5-23
http://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd/index.shtml
Post-Traumatic Stress Disorder (PTSD)
What is Post-Traumatic Stress Disorder?
Post-Traumatic Stress Disorder, PTSD, is an anxiety disorder that can develop after exposure to a terrifying event or
ordeal in which grave physical harm occurred or was threatened. Traumatic events that may trigger PTSD include
violent personal assaults, natural or human-caused disasters, accidents, or military combat. More about PTSD »
Signs & Symptoms
People with PTSD have persistent frightening thoughts and memories of their ordeal and feel emotionally numb,
especially with people they were once close to. They may experience sleep problems, feel detached or numb, or be
easily startled. More about Signs & Symptoms »
Treatment
Effective treatments for post-traumatic stress disorder are available, and research is yielding new, improved therapies
that can help most people with PTSD and other anxiety disorders lead productive, fulfilling lives. More about
Treatment »
Getting Help: Locate Services
Locate mental health services in your area, affordable healthcare, NIMH clinical trials, and listings of professionals
and organizations. More about Locating Services »
Related Information
•
•
•
Information on Coping with Traumatic Events
Helping Children and Adolescents Cope with Violence and Disasters: What Parents Can Do
Helping Children and Adolescents Cope with Violence and Disasters: What Community Members Can
Do
•
•
•
•
•
Helping Children and Adolescents Cope with Violence and Disasters: What Rescue Workers Can Do
Children and Violence
Information about medications
Post-Traumatic Stress Disorder Information and Organizations from NLM's MedlinePlus (en Español)
Some mental illnesses also carry an increased risk for suicide.
SH-5-24
Student Handout 6
Extracted Material from AR 600-9, The Army Weight Control Program
publication:
AR 600-9, The Army Weight Control Program, 27 Nov 2006
Cover Page
Chapter 3
pages 3 thru 5
Appendix B
pages 15 thru 39
Appendix C
pages 39 thru 47
SH-6-1
Army Regulation 600–9
Personnel—General
The Army
Weight Control
Program
Headquarters
Department of the Army
Washington, DC
27 November 2006
UNCLASSIFIED
SH-6-2
a. Implement the AWCP, to include evaluation of the weight and military appearance of all Soldiers under their
jurisdiction, to include measuring body fat as prescribed in this regulation.
b. Insure the continued evaluation of all Soldiers under their command or supervision against the body fat standards
prescribed in this regulation.
c. Maintain data as listed in 2–14f on Soldiers in their command or under their supervision who—
(1) Enter a weight control program each year.
(2) Subsequently either meet the body fat standards prescribed in this regulation or were separated from the service
for reasons related to overweight conditions.
d. Encourage Soldiers to establish a personal weight goal as described above.
e. Ensure that personnel responsible for issuing TDY and PCS orders include the following in the text of all orders:
“You are responsible for reporting to your next duty station/school in satisfactory physical condition, able to pass the
Army Physical Fitness Test (APFT) and meet weight standards.”
f. Establish an interim process to collect and maintain the data listed below for submission in an annual report
(reporting period is 1 January to 31 December). The Defense Integrated Military Human Resources System will
ultimately house these data and provide the required reports for submission to the Office of the Under Secretary of
Defense (Personnel and Readiness), once fielded. There is no intent for the commanders and supervisors to build other
systems to meet this need for the short period. The report will contain statistical data on body fat standards by gender,
age, and rank/grade, as follows:
(1) Number of personnel tested for physical fitness and body fat.
(2) Number of personnel who failed the physical fitness test.
(3) Number of personnel in physical fitness remedial training.
(4) Number of personnel who failed the body fat standards.
(5) Number of personnel placed on the AWCP.
(6) Number of personnel who successfully completed physical fitness remedial training.
(7) Number of personnel who successfully completed the AWCP.
2–15. Health care personnel
Health care personnel will—
a. Assist commanders and supervisors by providing weight reduction counseling to individuals who are overweight.
b. Identify those individuals who have a pathological condition requiring medical treatment.
c. Evaluate overweight Soldiers—
(1) When a Soldier has a medical limitation, Department of the Army (DA) Form 3349 (Physical Profile) and AR
40–501 prescribe assignment limitations for Soldiers with profiles; for example, no mandatory strenuous physical
activity).
(2) When a Soldier is pregnant.
(3) When an evaluation is requested by a unit commander (this is an option for unit commanders and is not
mandatory).
(4) When separation is being considered for failure to make satisfactory progress in a weight control program.
(5) Six months prior to expiration term of service (ETS).
2–16. Designated unit fitness trainer or training noncommissioned officers
A designated unit fitness trainer or training NCOs will—
a. Prescribe proper exercise and fitness techniques to assist Soldiers in determining, achieving and maintaining an
appropriate personal weight goal.
b. Assist commanders in developing proactive programs that clearly establish physical fitness as a unit value.
Chapter 3
Proper Weight Control
3–1. Policy
a. Commanders and supervisors will monitor all members of their command (officers, warrant officers, and enlisted
personnel) to ensure that they maintain proper weight, body composition, and personal appearance. At minimum,
personnel will be weighed when they take the APFT or at least every 6 months. Soldiers may be weighed immediately
before or after they take the APFT. Personnel exceeding the screening table weight (table 3–1) or identified by the
commander or supervisor for a special evaluation will have a determination made of percent body fat. Identification
and counseling of overweight personnel are required.
AR 600–9 • 27 November 2006
SH-6-3
3
Table 3–1
Weight for height table (screening table weight)
Male weight in pounds, by age
Height (in
inches)
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
Minimum
weight (in
pounds)*
91
94
97
100
104
107
110
114
117
121
125
128
132
136
140
144
148
152
156
160
164
168
173
Female weight in pounds,
by age
17–20
21–27
28–39
40+
17–20
21–27
28–39
40+
—
—
132
136
141
145
150
155
160
165
170
175
180
185
190
195
201
206
212
218
223
229
234
—
—
136
140
144
149
154
159
163
169
174
179
185
189
195
200
206
212
217
223
229
235
240
—
—
139
144
148
153
158
163
168
174
179
184
189
194
200
205
211
217
223
229
235
241
247
—
—
141
146
150
155
160
165
170
176
181
186
192
197
203
208
214
220
226
232
238
244
250
119
124
128
132
136
141
145
150
155
159
164
169
174
179
184
189
194
200
205
210
216
221
227
121
125
129
134
138
143
147
152
156
161
166
171
176
181
186
191
197
202
207
213
218
224
230
122
126
131
135
140
144
149
154
158
163
168
173
178
183
188
194
199
204
210
215
221
227
233
124
128
133
137
142
146
151
156
161
166
171
176
181
186
191
197
202
208
213
219
225
230
236
Notes:
* Male and female Soldiers who fall below the minimum weights shown in table 3–1 will be referred for immediate medical evaluation.
1 Height will be measured in stocking feet (without shoes), standing on a flat surface with the chin parallel to the floor. The body will be straight but not rigid,
similar to the position of attention. The measurement will be rounded to the nearest inch with the following guidelines: If the height fraction is less than 1/2
inch, round down to the nearest whole number in inches; if the height fraction is 1/2 inch or greater, round up to the next highest whole number in inches.
2 Weight will be measured and recorded to the nearest pound within the following guidelines: If the weight fraction is less than 1/2 pound, round down to the
nearest pound; if the weight fraction is 1/2 pound or greater, round up to the next highest pound.
3 All measurements will be in a standard PT uniform (gym shorts and T-shirt, without shoes).
4 If the circumstances preclude weighing Soldiers during the APFT, they will be weighed within 30 days of the APFT.
5 Add 6 pounds per inch for males over 80 inches and 5 pounds for females for each inch over 80 inches.
b. Commanders and supervisors will provide educational and other motivational programs to encourage personnel to
attain and maintain proper weight (body fat) standards. Such programs will include—
(1) Nutrition education sessions conducted by qualified health care personnel. These sessions are required for all
Soldiers enrolled in a weight control program.
(2) Exercise programs, even though minimum APFT standards are achieved.
c. Maximum allowable percent body fat standards are shown in table 3–2. However, all personnel are encouraged to
achieve the more stringent Department of Defense goal, which is 18 percent body fat for males and 26 percent body fat
for females.
Table 3–2
Maximum allowable percent body fat standards
Age Group: 17–20
Male (% body fat): 20%
Female (% body fat): 30%
Age Group: 21–27
Age Group: 28–39
4
AR 600–9 • 27 November 2006
SH-6-4
Table 3–2
Maximum allowable percent body fat standards—Continued
Age Group: 40 & Older
d. Personnel who are overweight, including Soldiers who become pregnant while on the weight control program—
(1) Are nonpromotable (to the extent such nonpromotion is permitted by law).
(2) Will not be assigned to command, command sergeant major or first sergeant positions.
(3) Are not authorized to attend professional military schools. All Soldiers scheduled for attendance at professional
military schools will be screened prior to departing their home station/losing command. Heights and weights will be
recorded on their TDY orders (DD Form 1610 (Request and Authorization for TDY Travel of DOD Personnel), block
16) or on their PCS packets. Soldiers exceeding the screening table weight in table 3–1 will not be allowed to depart
their command until the commander has determined they meet body fat composition standards.
(4) Arriving at any DA board select school or those who PCS to a professional military school who do not meet
body composition standards will be processed for disenrollment and, if applicable, removal from the DA board select
list, as follows:
(a) The Soldier will be notified in writing of the proposed action, the basis for the proposed action, and the
consequences of denied enrollment and removal from the selection list.
(b) The Soldier will be provided an opportunity to submit matters in rebuttal in a reasonable period of time (not to
exceed 5 working days) from receipt of notification.
(c) The approval authority is the Soldier’s general court-martial convening authority, who will take prompt action
consistent with the best interests of the Army after review of all matters submitted. The approval authority must
approve enrollment denial and removal from the DA board select list if he finds that, in light of all the facts and
circumstances, the Soldier’s failure to meet body fat standards was the result of a lack of self-discipline expected of a
Soldier of similar rank and experience.
(5) Arriving at professional military schools (other than DA board select or PCS schools) who do not meet body fat
composition standards will be denied enrollment without further process and reassigned in accordance with paragraph
3–1d(6).
e. When enrollment has been denied in accordance with paragraph 3–1d(4) or (5), the following policy applies:
(1) For Active Army Soldiers denied enrollment when on—
(a) TDY and return. Soldiers will be immediately returned to home station.
(b) TDY en route. Soldiers will be attached to the installation pending clarification of assignment instructions for
follow on assignment. The school commandant will notify the Human Resources Command (HRC) of the Soldier’s
ineligibility for schooling and request clarification of assignment instructions.
(c) PCS. Policy in paragraph 3–1d(4) will be followed. If enrollment is denied, Soldiers will be reported immediately as available for assignment and attached to the installation pending assignment instructions from
HRC–Alexandria.
(2) For the Active Army National Guard Soldier denied enrollment when on—
(a) TDY and return. All ARNGUS Soldiers in a Title 32 status will return to home station. For M-Day and Title 32
AGR Soldiers, the school commandant will forward the memorandum to the Adjutant General of the State concerned.
The school commandant will forward the memorandum to CNGB, ATTN: NGB–ARZ.
(b) TDY en route. Title 32 AGR Soldiers will be returned immediately to home station. The memorandum from the
school commandant will be forwarded to the Adjutant General of the State concerned. ARNG Title 10 Soldiers will be
sent to their next permanent duty station. The memorandum will be forwarded to CNGB, ATTN: NGB–ARZ.
(c) PCS. Policy in paragraph 3–1d(4) will be followed. Title 32 Soldiers will be returned immediately to home
station. ARNG Title 10 personnel will be attached to the office of the senior ARNG advisor at the installation pending
receipt of permanent assignment instructions from NGB–ARP–CT.
(3) U.S. Army Reserve Soldiers denied enrollment when on—
(a) TDY and return. All Soldiers will return to home station. For USAR Title 10 AGR, the memorandum is
forwarded to the Commander, HRC–St. Louis. For non-AGR Soldiers, the memorandum is forwarded to the first
general officer in the Soldier’s chain of command.
(b) TDY en route. USAR Title 10 AGR Soldiers will be sent to their permanent duty station. The memorandum will
be forwarded to Commander, HRC–St. Louis. The school commandant will immediately notify the gaining installation.
(c) PCS. Policy in paragraph 3–1d(4) is followed. The school commandant will immediately report the Soldier to the
Commander, HRC–St. Louis as available for assignment. Pending clarification of further instructions, attach the Soldier
to the office of the senior USAR advisor at the installation.
AR 600–9 • 27 November 2006
SH-6-5
5
Appendix B
Standard Methods for Determining Body Fat Using Body Circumferences, Height, and
Weight
B–1. Introduction
a. The procedures for the measurements of height, weight, and specific body circumferences for the estimation of
body fat are described in this appendix.
b. Although circumferences may be looked upon by untrained personnel as easy measures, they can give erroneous
results if proper precautions are not followed. The individual taking the measurements must have a thorough understanding of the appropriate body landmarks and measurement techniques. Unit commanders will require that designated
personnel have hands-on training and read the instructions regarding technique and location and practice before official
determinations are made. Two members of the unit will be utilized in the taking of measurements, one to place the tape
measure and determine measurements, the other to assure proper placement and tension of the tape, as well as to record
the measurement on the worksheet (DA Form 5500 (Body Fat Content Worksheet (Male) and DA Form 5501 (Body
Fat Content Worksheet (Female)). The individual taking the measurements will be of the same sex as the Soldier being
measured; the individual who assists the measurer and does the recording may be of either sex. The two will work with
the Soldier between them so the tape is clearly visible from all sides. Take all circumference measurements three times
and record them to the nearest 1⁄2 inch. If any one of the three closest measurements differs by more than 1 inch from
the other two, take an additional measurement and compute a mathematical average of the three measurements with the
least difference to the nearest 1⁄2 inch and record this value.
c. When measuring circumferences, compression of the soft tissue is a problem that requires constant attention. The
tape will be applied so that it makes contact with the skin and conforms to the body surface being measured. It will not
compress the underlying soft tissues. Note, however, that in the hip circumference more firm pressure is needed to
compress gym shorts. All measurements are made in the horizontal plane (parallel to the floor), unless indicated
otherwise.
d. The tape measure will be made of a nonstretchable material, preferably fiberglass; cloth or steel tapes are
unacceptable. Cloth measuring tapes will stretch with usage and most steel tapes do not conform to body surfaces. The
tape measure will be calibrated—that is, compared with a yardstick or a metal ruler to ensure validity. This is done by
aligning the fiberglass tape measure with the quarter inch markings on the ruler. The markings will match those on the
ruler; if not, do not use that tape measure. The tape will be 1⁄4- to 1⁄2-inch wide (not exceeding 1⁄2 inch) and a minimum
of 5 to 6 feet in length. A retractable fiberglass tape is the best type for measuring all areas. Tapes currently available
through the Army Supply System (Federal Stock Number 8315–00–782–3520) may exceed the 1⁄2-inch width limits and
could slightly impact on circumferential measurements. Efforts are being made to replace the supply system tape with a
narrower retractable tape. In the interim, the current Army supply system or any other fiberglass tape not to exceed 5⁄8
inch may be used if retractable tapes cannot be purchased by unit budget funds available and approved by installation
commanders.
B–2. Height and weight measurements
a. The height will be measured with the Soldier in stocking feet (without shoes) and standard PT uniform (gym
shorts and T-shirt), standing on a flat surface with the head held horizontal, looking directly forward with the line of
vision horizontal, and the chin parallel to the floor. The body will be straight but not rigid, similar to the position of
attention. Unlike the screening table weight this measurement will be recorded to the nearest 1⁄2 inch in order to gather
a more accurate description of the Soldier’s physical characteristics.
b. The weight will be measured with the Soldier in a standard PT uniform (gym shorts and T-shirt). Shoes will not
be worn. The measurement will be made on scales available in units and recorded to the nearest pound with the
following guidelines:
(1) If the weight fraction of the Soldier is less than 1⁄2 pound, round down to the nearest pound.
(2) If the weight fraction of the Soldier is 1⁄2 pound or greater, round up to the next whole pound.
B–3. Description of circumference sites and their anatomical landmarks and technique
a. All circumference measurements will be taken three times and recorded to the nearest 1⁄2-inch (or 0.50). Each
sequential measurement will be within 1⁄2 inch of the next or previous measurement. If the measurements are within 1⁄2
inch of each other, derive a mathematical average to the nearest 1⁄2 of an inch. If the measurements differ by 1⁄2 inch or
more continue measurements until you obtain three measures within 1⁄2 inch of each other. Then average the three
closest measures.
b. Each set of measurements will be completed sequentially to discourage assumption of repeated measurement
readings. For males, complete 1 set of abdomen and neck measurements, NOT three abdomen circumferences followed
by three neck circumferences. Continue the process by measuring the abdomen and neck in series until you have three
sets of measurements. For females, complete one set of neck, waist (abdomen), and hip measurements, NOT 3 neck
followed by three waist (abdomen), and so on. Continue the process by measuring neck, waist (abdomen), and hip
series until you have 3 sets of measurements.
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c. Sample worksheets and instructions for computing body fat are at figures B–1 and B–2 (males) and figures B–3
and B–4 (females). Percent fat estimates are show in figures B–5 (males) and B–6 (females).
d. Illustrations of each tape measurement are at figures B–7 (males) and figure B–8 (females). A training videotape
is also available at Visual Information Libraries and/or Training Audiovisual Support Centers.
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Figure B–1. Sample DA Form 5500
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Figure B–2. Instructions for completing DA Form 5500
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Figure B–3. Sample DA Form 5501
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Figure B–4. Instructions for completing DA Form 5501
20
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Figure B–5. Percent fat estimates for males
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Figure B–5. Percent fat estimates for males—Continued
22
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24
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28
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Figure B–6. Percent fat estimates for females
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Figure B–6. Percent fat estimates for females—Continued
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32
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34
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36
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Figure B–7. Male tape measurement illustration
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Figure B–8. Female tape measurement illustration
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B–4. Circumference sites and landmarks for males
a. Abdomen. Measure abdominal circumference against the skin at the navel (belly button), level and parallel to the
floor. Arms are at the sides. Record the measurement at the end of Soldier’s normal, relaxed exhalation. Round
abdominal measurement down to the nearest 1⁄2 inch and record (for example, round 343⁄4 to 341⁄2).
b. Neck. Measure the neck circumference at a point just below the larynx (Adam’s apple) and perpendicular to the
long axis of the neck. Do not place the tape measure over the Adam’s apple. Soldier will look straight ahead during
measurement, with shoulders down (not hunched). The tape will be as close to horizontal as anatomically feasible (the
tape line in the front of the neck will be at the same height as the tape line in the back of the neck). Care will be taken
so as not to involve the shoulder/neck muscles (trapezius) in the measurement. Round neck measurement up to the
nearest 1⁄2 inch and record (for example, round 161⁄4 inches to 161⁄2 inches).
B–5. Circumference sites and landmarks for females
a. Neck. This procedure is the same as for males.
b. Waist. Measure the natural waist circumference, against the skin, at the point of minimal abdominal circumference. The waist circumference is taken at the narrowest point of the abdomen, usually about halfway between the navel
and the end of the sternum (breast bone). When this site is not easily observed, take several measurements at probable
sites and record the smallest value. The Soldier’s arms must be at the sides. Take measurements at the end of Soldier’s
normal relaxed exhalation. Tape measurements of the waist will be made directly against the skin. Round the natural
waist measurement down to the nearest 1⁄2 inch and record (for example, round 285⁄8 inches to 281⁄2 inches).
c. Hip. The Soldier taking the measurement will view the person being measured from the side. Place the tape
around the hips so that it passes over the greatest protrusion of the gluteal muscles (buttocks) keeping the tape in a
horizontal plane (parallel to the floor). Check front to back and side to side to be sure the tape is level to the floor on
all sides before the measurements are recorded. Because the Soldier will be wearing gym shorts, the tape can be drawn
snugly to minimize the influence of the shorts on the size of the measurement. Round the hip measurement down to the
nearest 1⁄2 inch and record (for example, round 443⁄8 inches to 44 inches).
B–6. Preparation of the body fat content worksheets
It is extremely important that you read all of these instructions before attempting to complete the body fat content
worksheets. Have a copy of the worksheet when reading these instructions.
a. Figures B–1 through B–8 will provide information needed to prepare the percentage fat worksheets for males
(DA Form 5500) and females (DA Form 5501). The worksheets are written in a stepwise fashion. The measurements
and computation processes are different for males and females.
b. A worksheet must be completed for Soldiers who exceed the screening table weight (table 3–1) or when a unit
commander or supervisor determines that the individual’s appearance suggests that body fat is excessive (para 3–1a).
The purpose of this form is to help determine the Soldier’s percent body fat using the circumference technique
described in this regulation.
c. Before starting, have a thorough understanding of the measurements to be made as outlined in this appendix. A
scale for measuring body weight, a height measuring device, and a measuring tape (see specifications in para B–1d) for
the circumference measurements are also required.
Appendix C
Nutrition Guide to the Weight Control Program
C–1. General
This appendix explains the basic principles of weight loss while maintaining normal nutrition. It does not replace the
requirement for Active Army and RC units with Soldiers exceeding the body fat standards to be provided weight
reduction counseling by qualified health care personnel. This guide will be used as a supplement to weight reduction
counseling and as a guide for commanders in developing an effective weight control program.
C–2. Weight control—it’s time to make the fitness connection
In many cases fitness begins with weight reduction. Aerobic fitness is related to an individual’s body fat. The higher
the fat, the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical
stamina and endurance. A fit Army is a lean Army. Military readiness demands weight control—the spin-off is less
likelihood of developing heart disease, high blood pressure, and diabetes. Proper nutrition and regular exercise are
necessary to help lose weight and improve a state of fitness.
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a. Invest in yourself.
(1) Make a decision to lose weight and shape up.
(2) Get motivated.
(3) Develop a strategy (diet, exercise routine, lifestyle changes, and so on).
(4) Carry out the strategy.
b. Enjoy the payoffs:.
(1) A healthy appearance.
(2) An improved self-image.
(3) A sense of accomplishment.
(4) A feeling of pride.
C–3. Making nutrition work
Improving your nutrition will increase your mileage in many ways. You can even lose weight while improving
performance. Your nutrition program will include the right number of calories to cause a steady loss of body fat with
no loss of energy. Stay away from food fads—they are usually boring, unhealthy, and too strict and will lead only to
temporary weight loss. Compare the benefits of a sound nutrition with the consequences of crash diets, as shown in
table C–1.
Table C–1
Nutrition
Sound Nutrition: Provides all required nutrients
Crash Diets: Most often lack some nutrients
Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week)
Crash Diets: Rapid loss of body water and muscle mass—not body fat
Sound Nutrition: Reinforces a good mental outlook
Crash Diets: Symptoms of grumpiness, headaches, anxiety and fatigue
Sound Nutrition: Improves health
Crash Diets: Can cause depression, dehydration, potential serious illness and a slowdown in your body’s metabolism (the rate your body
burns calories)
Sound Nutrition: Gives a sense of accomplishment
Crash Diets: End in eventual weight loss and failure
Sound Nutrition: Develops permanent good eating habits
Crash Diets: Encourage unhealthy eating habits of temporary duration
C–4. Basic strategy checklist—a plan for making the right connection
a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good
mental attitude helps self-discipline—an important ingredient.
b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue.
Crash diets don’t work in a permanent weight control program.
c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss
by speeding up the body’s metabolism. It has also been proven to help supress the appetite.
d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make
adjustments. You are in control.
e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and
will power.
f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first
few goals are met, the objective will be in plain view.
C–5. Balance check
If you need to lose weight, it’s time to check your energy balance to see what’s tilting the scale. When your energy
input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance:
a. Increase exercise (frequency and intensity).
b. Decrease calorie intake.
c. Combine exercise with calorie reduction for best results.
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C–6. Obesity risks
Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart
disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks
in physical appearance and interferes with physical performance.
C–7. Tailoring a nutrition program
a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in
controlled portion sizes. Does your diet include essential nutrients? An easy way to check is shown in table C–2.
b. Activity factors (see fig C–1) for weight maintenance include—
(1) Weight maintenance.
(2) Activity factors:
(a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise on the job or off
duty.
(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in
a regular exercise program.
(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high
level of physical training is done routinely. (Most people do not fit in this category).
(3) Weight loss (see fig C–2).
(a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level.
(b) To lose 2 pounds of fat per week, subtract 1,000 calories per day.
Table C–2
Diet structures
Food group
Recommended servings
per day
Milk (8 ozs)
Meat (3 ozs)
Bread or Cereal (1 slice or 1⁄2 cup)
Vegetables 1⁄2 cup)
Fruits (1 medium or 1/2 cup)
Does your diet provide the right amount of calories?
Your diet
2
2
4
2
2
Figure C–1. Weight maintenance formula
Figure C–2. Weight loss formula
C–8. What about calories
Calories don’t deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain
nutrients in the foods and beverages consumed. The nutrients listed in table C–3 provide calories; nutrients that do not
provide calories are listed in table C–4.
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Table C–3
Nutrient-calories guide
Nutrient: Carbohydrate (provides an efficient fuel source for the body.)
Calories: 4 per gram
Nutrient: Protein (provides material to repair and build tissues.)
Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.)
Notes:
1 Alcohol, while not a nutrient, does provide calories (7 per gram).
Table C–4
Vitamins–minerals–water
Nutrient: Vitamins (needed to utilize the food you eat)
Calories: 0
Nutrient: Minerals (needed for bones, teeth, and chemical functions)
Calories: 0
Nutrient: Water (necessary for life)
Calories: 0
C–9. Good nutrition—a personal choice
The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat
(PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it
contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient
density—they provide few nutrients for the amount of calories provided (see table C–5 for comparison.)
Table C–5
High-calorie, low-nutrient foods
Food
Calories
1 piece of pecan pie
1 large apple
One-half fried chicken breast
One-half baked chicken breast
1 potato, French fried
1 baked potato
One-half cup syrup pack peaches
One-half cup unsweetened peaches
750
80
400
180
275
100
100
50
C–10. Portion control
a. You’ll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake.
A guide to estimate portion sizes follows:
(1) 2 ounces=1 slice meat 3 x 4 inches and 1⁄4-inch thick (cooked).
(2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1⁄2-inch thick (cooked).
(3) 3 ounces=one-half small chicken breast.
(4) 1 ounce=1 small chicken drumstick.
(5) 2 ounces=1 chicken thigh
(6) 1 ounce=1⁄4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)
b. Some equal measurements are shown in table C–6.
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Table C–6
Equal measurements
1 cup
1 tablespoon
1/4 cup
1 ounce
1 liter
.7 liter
.5 liter
.2 liter
=
=
=
=
=
=
=
=
8 ounces
3 teaspoons
4 tablespoons
40 grams
34 ounces
24 ounces
17 ounces
7 ounces
c. There is no single food that is so high in calories that a small amount cannot be eaten occasionally. Many people,
however, have a particular food obsession that must be recognized. For them trying to eat “just a cookie, piece of
candy, or sparerib” is too tempting. The urge to eat “the whole thing” becomes too great. You have to make and follow
your own rules according to your ability to control what you eat. Avoidance is one means of control. But if you plan
your diet, and diet according to your plan, you can include a favorite high calorie food item as a special occasional
treat.
C–11. “Good cookin’ for good lookin”—a memo to the cook for cutting calories during food
preparation
a. The milk and cheese group.
(1) Use skim or lowfat milk in recipes when making puddings, sauces, soups, and baked products.
(2) Substitute plain, unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour
cream or mayonnaise.
b. The meat, poultry, fish, and dry beans group.
(1) TRIM fat from meat. Cook meats on rack so that fat can drain off.
(2) Roast, bake, broil, or simmer meat, poultry or fish without adding fat. Braise in covered pan on stove top or pan
broil in a nonstick pan; and add spices to enhance flavors.
(3) Remove skin from chicken or turkey.
(4) Chill meat broth until fat turns light and solid on top. With a spoon or knife, skim or peel fat off and discard.
c. The vegetable and fruit group.
(1) Steam, boil, broil, or bake vegetables. Some fruits may be broiled or heated with spices added for flavor.
(2) Go easy on sauces, butter, and margarine. Season with herbs and spices. Crisp-cooked vegetables usually don’t
require as much seasoning as overcooked vegetables.
(3) Try lemon juice or vinegar on salads. Cut way back on regular salad dressings. (One-fourth cup creamy dressing
is approximately 340 calories!)
(4) Read nutrition information labels on food packages.
d. The bread and cereal group.
(1) Use less fat and sugar than called for in recipes. Substitute lower calorie ingredients.
(2) Avoid recipes for baked products that require large amounts of fat and sugar.
(3) Check ingredient labels for fat and sugar content. Check nutrition information label for total calories in each
portion.
(4) Use diet margarine or plain yogurt on baked potatoes instead of margarine, butter, or sour cream.
(5) Have boiled, steamed, or baked rather than fried potatoes.
C–12. Dining tips
a. Avoid gravies, sauces, and deep-fried food. If the meat has been fried (southern style chicken, schnitzel), remove
the coating and eat only the meat.
b. Remove all the visible fat from the meat.
c. Request diet salad dressing, vinegar, or lemon juice for your salad; most restaurants have them.
d. Starchy foods are not fattening when consumed in moderate quantities. However, avoid those prepared in cream
sauces or deep-fried. For example, baked potatoes with a small amount of sour cream or margarine is a good choice.
Also, noodles, rice, macaroni, or spaghetti are good potato substitutes.
e. Avoid rich desserts, ice cream, gelatin, pastry, candy, cookies, pies, cakes, sugar, honey, jam, jelly, regular soda,
and other sweets. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a
few bites. USE SPARINGLY, if you must.
f. If you MUST have a snack, have fresh fruits, a few crackers or pretzels, or delicious low-calorie raw vegetables.
g. Low-calorie beverages, black coffee, unsweetened sodas, and mineral water add no calories to your diet. Lowfat
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milk is also a nutritious choice. Carry individually packaged sugar substitutes to sweeten beverages. Try a slice of
lemon or lime in a glass of ice water.
h. Alcohol does have calories, as shown in table C–7.
Table C–7
Alcohol calories
Food
Calories
American beer, 12 oz.
European beer, 1⁄2 liter
Cocktails, 4–6 oz. (1⁄2 cup)
Hard liquor, 11⁄2 oz. jigger
Dry wine, .25 litre (8 oz.)
Sweet wine, .25 liter (8 oz.)
160
250
165
110
200
300
C–13. Educate your appetite
a. Follow these tips to lose weight and body fat.
(1) Eat S-L-O-W-L-Y
(2) Consume less fat.
(3) Take smaller portions
(4) Consume less sugar.
(5) Take smaller bites
(6) Chew food thoroughly
(7) Eat at least three regular meals per day.
(8) Plan snacks.
b. Plan your food intake and abide by your plan. Keep a food diary and monitor your own intake.
c. Always check your intake for balanced nutrition and total calories.
d. Become aware of how many calories you’re consuming- especially in snack foods. Table C–8 shows you why.
Table C–8
Sample calorie chart
Food
Calories
Chocolate milkshake ( 8 oz.)
Coke, soda, or sugared beverage, 12 ozs.
French fries, 20 pieces (2″ x 1⁄2″)
Fruit pie (1/6th of 9-inch pie)
Pecan pie (1/6th of 9-inch pie)
Cheesecake (1/6th of 9-inch pie)
Ice cream, 2 scoops
Potato or corn chips, 1 ounce package
Chocolate candy, 1 ounce
Grapefruit or orange juice, 1 cup
Big Mac
Quarter-pounder with cheese
AAFES jumbo cheeseburger
Cottage cheese, creamed, 1 cup
Beer (European), 1/2 liter
Creamy salad dressing, 1/4 cup
Salted nuts:
Peanuts, 2 tbs
Cashews, 25 nuts
Mixed, 25 nuts
44
840
160
275
410
750
800
200
180
150
100
557
521
654
223
250
340
170
252
188
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C–14. Easy ways to save calories
One sure way to save calories without reducing PORTION SIZE is to choose foods that are:
a. Lower in sugar. Each teaspoon supplies an additional 20 calories.
b. Lower in fat. (Each teaspoon supplies an additional 45 calories).
c. See tables C–9 and C–10 for easy ways to save calories. The Right Image of Me in the Military (TRIMM) sample
meals are lower in fat and sugar—thus more”nutrient dense” and lower in calories. See table C–11 for the 1200–calorie
daily menu and table C–12 for the 1500-calorie daily menu.
Table C–9
Weight control—a personal choice
Instead of—
Calories
Substitute with—
Calories
1 cup sweetened applesauce
3 oz. beef bologna
1 oz. natural Swiss or cheddar
cheese
1 cup cream-style cottage
cheese
1 oz. cream cheese
1 cup vanilla ice cream
1 cup whole milk
3 oz. dry salami
1 cup sour cream
One-half cup frozen sweetened
strawberries
One-half cup oil-pack tuna
One-half cup syrup-pack
canned fruit
2 tablespoons mayonnaise
4 tablespoons regular salad
dressing
1 piece fruit pie
232
237
110
Unsweetened applesauce
Lean ham
Part-skim milk mozzarella
100
103
90
223
Low-fat (1%) cottage cheese
125
106
257
170
384
454
139
1 oz. Neufchatel cheese
One-half cup vanilla ice cream
Skim milk
Canned chicken
Low-fat yogurt
Frozen unsweetened strawberries
Water-pack tuna
Drained/rinsed canned fruit
70
129
80
153
123
118
158
90
120
300
126
50
2 tablespoons mustard
24
4 tablespoons diet salad dress- 80
ing
1 piece fresh fruit
80
410
Notes:
REMEMBER: A calorie saved is a calorie burned...and 3,500 calories is equal to a pound of body fat.
Table C–10
Comparison of regular and TRIMM meals
TRIMM1
Regular
Food Item
Calories
Cream of tomato soup (8 oz.)
Meat loaf (4 oz.)
Brown Gravy (3 oz.)
O’Brien potatoes
173
227
130
236
Club spinach (w/eggs) 1⁄2 cup
Tossed green salad (1 cup)
1000 Island Dressing (2 tbsp. or
1 oz.)
Yellow cake, chocolate frosting
(3 inch squares.)
Milk, whole (8 fl. oz.)
Totals
153
10
165
365
159
1618
Food Item
Tomato bouillon (8 oz.)
Meat loaf (3 oz.)
Parsley potatoes (1 med. 41⁄2
oz.) NO BUTTER
Spinach (w/lemon) 1⁄2 cup
Tossed green salad (1 cup)
Diet 1000–island dressing (2
tbsp. or 1 oz.)
Fresh fruit (1 piece)
Milk, skim (8 fl. oz.)
Calories
36
170
99
29
10
54
80
80
558
Notes:
1 TRIMM: The Right Image of Me in the Military. The TRIMM sample meal is lower in fat and sugar, thus more “nutrient dense” and lower in calories.
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Table C–11
Sample 1200-calorie menu
Meal
1
1
1
1
Average calories
Breakfast
cup fruit or juice (unsweetened)
ounce meat, cheese or egg (prepared without added fat)
slice toast (white, whole wheat, rye, or 3⁄4 cup dry cereal)
cup skim milk
Total
100
80
70
80
330
Lunch
2-ounce serving lean meat (or 1 oz. meat and 1 oz. cheese)
2 slices of bread or 1 bun or roll
1 serving cooked vegetables (leaves and stems—25 calories per 1⁄2 cup;
starchy vegetables corn, lima beans—70 calories per one-third cup)
1 serving tossed vegetable salad
Vinegar or lemon juice
1 piece of small fresh fruit (or 1⁄4 cup drained canned fruit)
Total
Supper
3-ounce serving lean meat (no gravy)
one-half cup starch (potato, rice, pasta, dry beans or starchy vegetables)
1 serving cooked vegetables
1 serving tossed vegetable salad
Vinegar or lemon juice
1 piece of small fresh fruit (or 1⁄4 cup drained canned fruit)
1 cup skim milk
Total
Choose Zero Calorie Beverages:
Coffee or tea without cream or sugar, club soda, mineral water, iced water with lemon or lime.
Approximate Total for Day
160
140
25
10
—
50
385
225
80
25
10
—
50
80
470
0
1185
Table C–12
Sample 1500-calorie menu
Meal
Average calories
Breakfast
1 cup fruit or juice (unsweetened)
1 ounce meat, cheese or egg, prepared without fat
1 slice toast (white, whole wheat, rye)
One-half cup cooked cereal or 3⁄4 cup dry cereal (unsweetened)
1 cup skim milk
1 teaspoon margarine
Total
100
80
70
70
80
45
445
Lunch
3 oz. serving lean meat (or 2 oz. meat and 1 slice cheese)
2 slices of bread or 1 bun or 1 roll
1 serving cooked vegetables
(Leaves and stems 25 calories per 1⁄2 cup; starchy vegetables 70 calories per one-third cup)
1 tossed vegetable salad
1 tablespoon low-calorie dressing
1 piece of fresh fruit (medium to large)
1 small or 1⁄4 cup drained fruit, 40 calories
Total
210
140
25
10
30
80
520
Dinner
3 oz. serving lean meat
one-half cup starchy vegetable (with small amount added fat)
Serving cooked vegetable
1 tossed vegetable salad
1 tablespoon low-calorie dressing
1 piece fresh fruit (medium to large)
1 cup skim milk
Total
Choose Zero Calorie Beverages:
Coffee or tea without cream or sugar, club soda, mineral water, ice water with lemon or lime.
Approximate Total for Day
46
AR 600–9 • 27 November 2006
SH-6-37
225
100
25
10
30
80
80
550
0
1515
C–15. Some final advice
a. Get motivated. Forget those old excuses: “But I’ve got a large frame—you know, big bones,” or “Everyone in my
family is big—it’s hereditary,” or “Gosh, I haven’t weighed 180 pounds since I was 15 years old,” or “I can pass the
APFT, so why lose weight?”
b. If you’re serious about losing weight, it will be easy to give up these typical excuses. Dieting is up to you—if
you are willing to try. Don’t be angry that you have to lose weight; think of it as something you have chosen to do.
You may be a good Soldier now, but you want to strive to be the best.
c. Try not to be food centered. Eating should be a source of enjoyment and satisfaction and not substitute for
feelings of boredom, anger, loneliness, or discouragement. Occupy your time with other activities not related to food.
This is important if you plan on being successful at losing weight. Make up your mind to control food instead of letting
food control you.
d. Construct new habit patterns. Make your meals last longer, slow down, enjoy flavors, pause halfway through
meals and don’t stuff yourself. Make meals as pleasant as possible even if you are cutting down on what you eat.
e. Don’t be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise
efforts). Your body is adjusting to your new eating habits and changes are taking place. Stick with it!
f. You are always responsible for what you are eating. Don’t cheat; remember, overeating hurts no one but yourself.
g. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. For an exercise
plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource; designated unit
fitness trainer or training NCOs are also excellent resources to consult for basic nutrition information and exercise
program development.
h. Use DA Form 5511 (Personal Weight Loss Progress) to keep track of your progress.
i. Remember all the work it took to get you to your desired weight. Don’t let this be wasted effort.
j. For best results, combine dietary plans with regular exercise to:
k. Your dining facility provides low calorie menu plans to assist in your weight control efforts (see tables C–11 and
C–12 for sample menu patterns).
AR 600–9 • 27 November 2006
SH-6-38
47
Student Handout 7
Extracted Material from Army Wounded Warrior Web Site
This student handout contains three pages of extracted material from the following
publication:
Army Wounded Warrior (AW2) Web Site
(https://www.aw2.army.mil/index.html)
Army Wounded Warrior (AW2) web site. The text may contain passive voice,
misspellings, grammatical errors, etc., and may not be in compliance with the Army
Writing Style Program.
SH-7-1
Ref: https://www.aw2.army.mil/index.html
Taking care of wounded warriors is an important part of the Army's mission. The Army Wounded Warrior
Program (AW2) is the official U.S. Army program that assists and advocates for severely wounded,
injured, and ill Soldiers and their Families, wherever they are located, for as long as it takes. AW2
provides individualized support to this unique population of Soldiers, who were injured or became ill
during their service in the Global War on Terrorism.
AW2 is a key component of the Army's commitment, the Army Family Covenant, to wounded warriors
and their Families. All wounded, injured and ill Soldiers—who are expected to require six months of
rehabilitative care and the need for complex medical management—are assigned to a Warrior
Transition Unit to focus on healing before returning to duty or transitioning to Veteran status. Those who
meet AW2 eligibility are simultaneously assigned to the AW2 and receive a local AW2 Advocate to
personally assist them long term.
Wounded Soldiers are eligible for a wide array of benefits in order to help them recover physically,
prepare financially and build their skills for a rewarding career. AW2 Advocates will ensure that AW2
Soldiers and their Families are connected with these benefits and services, which span:
•
•
•
•
•
•
•
Career & Education
Finance
Healthcare
Human Resources
Insurance
Retirement and Transition
Services for Families
The AW2 Program is the only Army program that assists and advocates from the time of injury and
continues throughout of the Wounded Warrior Lifecycle of Care of AW2 Soldiers and is not limited by
physical location or constrained by recovery or rehabilitation timelines.
Soldiers have given so much, and the AW2 Program is committed to ensuring that the unique population
of AW2 Soldiers and their Families are given the best possible care and successfully return to duty or
transition to civilian life.
For more information, please check out our video, "For as Long as It Takes".
Ref: https://www.aw2.army.mil/familycorner/phases.html
Phases of a Soldier's Recovery
Soldiers and Families face unique challenges when a Soldier is wounded, injured, and ill. It is common
for people to suffer from stages of grief after a serious event (disaster, death, etc.) The stages of grief are
defined as: denial, anger, bargaining, depression, and acceptance. There are similar stages while
recovering from an injury; such as enduring, suffering, reckoning, reconciling, normalizing, and thriving.
These stages can occur in any order and people may not experience all stages. The most common
SH-7-2
factors that cause people to go through these stages are when they feel they cannot change their
situation or they feel a lack of control or ability.
• Denial or Enduring Stage: During the denial or enduring stage, people tend to not deal with
the full reality of what has happened.
• Anger or Suffering Stage: In the anger or suffering stage, people will ask why this has
happened to them and become depressed or feel fearful.
• Bargaining Stage: People may ask or “bargain” for the impossible (that they will be the same
as they were) as a way to deal with the true reality.
• Depression Stage: People in the depression stage will become so overwhelmed with their
situation that they will give up on trying to do anything.
• Acceptance or Reconciling Stage: During the acceptance or reconciling stage, people will
learn how to deal with what has happened and start to move on with their lives.
• Normalizing Stage: In the normalizing stage people will develop life routines and make
decisions for their futures.
• Thriving Stage: People that reach the thriving stage tend to become role models for others
because of how they have overcome challenges.
Here are some links and books that may help*:
One Step at a Time: Recovering from Limb Loss: describes the stages of recovering from limb loss:
http://www.amputee-coalition.org/senior_step/recovering.html
Traumatic Brain Injury Survival Guide - Emotional Stages of Recovery: describes the stages of recovering
from traumatic brain injury: http://www.tbiguide.com/emotionalstages.html
Dealing with Vision Loss by Fred Olver describes adjustment, acceptance, and the reality of vision loss.
The Christopher and Dana Reeve Foundation has a library of resources available for check out on
paralysis and spinal cord injury, visit http://www.youseemore.com/ReevePRC/default.asp
For information and links on Post Traumatic Stress Disorder, visit
http://www.helpguide.org/mental/post_traumatic_stress_disorder_symptoms_treatment.htm
* Disclaimer: The appearance of non-federal entities on this website, to include logos, brand names or
external hyperlinks, does not constitute endorsement by the United States Department of Defense, the
United States Army or the United States Army Wounded Warrior Program (AW2) of the information,
products or services offered by such entities. AW2 does not exercise any control over the information,
products or services offered by the entities listed herein. All information and links are provided consistent
with the mission of AW2, at the request of the stated offerors, and as a courtesy to AW2 Soldiers. Please
let us know about any opportunities, external links or entities listed here which you believe are
inappropriate. Advise us of specific opportunities or external links which you believe ought to be included
in this website.
https://www.aw2.army.mil/documents/AW2_Overview_FINAL.pdf
The U.S. Army Wounded Warrior Program (AW2) is the official Army program that serves severely
wounded, injured, and ill Soldiers and their Families, wherever they are located, for as long as it takes.
AW2 supports the most severely wounded Soldiers from the Global War on Terrorism who have, or are
expected to receive, an Army disability rating of 30% or greater in one or more specific categories or a
combined rating of 50% or greater for conditions that are the result of combat or are combat related.
SH-7-3
AW2 is one element of the Army’s focus on caring for wounded Soldiers and their Families. AW2 Soldiers
and Families are assigned an AW2 Advocate and to a Warrior Transition Unit (WTU) to focus on healing.
The AW2 Advocate supports the WTU “triad of care” team consisting of a primary care physician, nurse
case manager, and a military squad leader.
AW2 assists and advocates for more than 3,300 severely wounded Soldiers and their Families. More than
120 AW2 Advocates are located throughout the country where there are large concentrations of AW2
Soldiers at VA Polytrauma Centers, VA facilities, Military Treatment Facilities, and most military
installations.
AW2 Soldier Injury Categories Include:
• Blindness/vision loss
• Deafness/hearing loss
• Fatal/incurable disease
• Loss of limb
• Paralysis/spinal cord injury
• Permanent disfigurement
• Post traumatic stress disorder
• Severe burns
• Traumatic brain injury
AW2 Advocates Provide:
• Personalized, local support for as long as it takes, regardless of location or military status
• Assistance with day-to-day issues in recovery, as well as longer-term decisions, such as choosing to
remain in the Army or to medically retire
• Support throughout the entire six-phase Wounded Warrior Lifecycle
Throughout the Wounded Warrior Lifecycle, AW2 Advocates assist wounded Soldiers and their Families
with:
• Benefit information
• Career guidance
• COAD/COAR support
• Education opportunities
• Financial audits
• Government agency coordination
• Lifetime assistance
• Local resources
• MEB/PEB guidance
SH-7-4
Student Handout 8
Extracted Material from AR 600-85, The Army Substance Abuse Program
This student handout contains five pages of extracted material from the following
publication:
AR 600-85, The Army Substance Abuse Program, 2 Feb 2009
Chapter 1
pages 1 thru 3
Chapter 2
page 15
Chapter 3
pages 15 and 16
SH-8-1
Chapter 1
General
1–1. Purpose
This regulation provides comprehensive alcohol and drug abuse prevention and control policies, procedures, and
responsibilities for Soldiers of all components, Army civilian corps members, and other personnel eligible for Army
Substance Abuse Program (ASAP) services.
1–2. References
Required and related publications and prescribed and referenced forms are listed in appendix A.
1–3. Explanation of abbreviations and terms
Abbreviations and special terms used in this regulation are explained in the glossary.
1–4. Responsibility
See chapter 2 for responsibilities.
1–5. Program authority
On 28 September 1971, Public Law (PL) 92–129, mandated that the Secretary of Defense develop programs for the
identification (ID), treatment, and rehabilitation of alcohol or other drug dependent persons in the Armed Forces.
Similarly, PL 91–616 and PL 92–255 authorized the Secretary of Defense to develop programs for Department of
Defense (DOD) civilians. In turn, the Secretary of Defense requires each of the Services to develop alcohol and other
drug abuse prevention and control programs in accordance with Department of Defense Directive (DODD) 1010.1,
DODD 1010.4, and DODD 1010.9. In response to these directives, the Army conducts a comprehensive program to
prevent and control the abuse of alcohol and other drugs.
1–6. Army Center Substance Abuse Program mission and objectives
The Army Center for Substance Abuse Programs (ACSAP) mission is to strengthen the overall fitness and effectiveness of the Army’s workforce, to conserve manpower and enhance the combat readiness of Soldiers. The following are
the objectives of the ACSAP:
a. Increase individual fitness and overall unit readiness.
b. Provide services which are proactive and responsive to the needs of the Army’s workforce and emphasize alcohol
and other drug abuse deterrence, prevention, education, and rehabilitation.
c. Implement alcohol and other drug risk reduction and prevention strategies that respond to potential problems
before they jeopardize readiness, productivity, and careers.
d. Restore to duty those substance-impaired Soldiers who have the potential for continued military Service.
e. Provide effective alcohol and other drug abuse prevention and education at all levels of command, and encourage
commanders to provide alcohol and drug-free leisure activities.
f. Ensure all personnel assigned to ASAP staff are appropriately trained and experienced to accomplish their
missions.
g. Achieve maximum productivity and reduce absenteeism and attrition among civilian corps members by reducing
the effects of the abuse of alcohol and other drugs.
h. Improve readiness by extending services to the Soldiers, civilian corps members, and Family members.
1–7. Army Substance Abuse Program concept and principles
a. The ASAP is a command program that emphasizes readiness and personal responsibility. The ultimate decision
regarding separation or retention of abusers is the responsibility of the Soldier’s chain of command. The command role
in substance abuse prevention, drug and alcohol testing, early ID of problems, rehabilitation, and administrative or
judicial actions is essential. Commanders will ensure that all officials and supervisors support the ASAP. Proposals to
provide ASAP services that deviate from procedures prescribed by this regulation must be approved by the Director,
ASAP. Deviations in clinical issues also require approval of the Commander, U.S. Army Medical Command
(USAMEDCOM). In either case, approval must be obtained before establishing alternative plans for services (as
required for isolated or remote areas or special organizational structures).
b. The major elements of the Army’s approach to eliminating alcohol and drug abuse are deterrence, detection,
prevention education, intervention, and rehabilitation when necessary. Soldiers who do not have the potential for future
substance abuse-free service to the Nation should be separated. The most important elements of managing an effective
alcohol and drug abuse prevention program are commanders and supervisors who advocate the legal and responsible
use of alcohol and other drugs and who use the ASAP’s professional services to strengthen their organizations.
c. The Army maintains the following principles:
(1) Abuse of alcohol or the use of illicit drugs by both military and civilian personnel is inconsistent with Army
AR 600–85 • 2 February 2009
SH-8-2
1
Values, the Warrior Ethos, and the standards of performance, discipline, and readiness necessary to accomplish the
Army’s mission.
(2) Unit commanders must intervene early and refer all Soldiers suspected of being alcohol and/or drug abusers to
the ASAP. The unit commander should recommend enrollment based on the Soldier’s potential for continued military
service in terms of professional skills, behavior, and potential for advancement.
(3) The ASAP participation is mandatory for all Soldiers who are command referred and subsequently enrolled.
Failure to attend a mandatory counseling session may constitute a violation of Article 86 of the Uniform Code of
Military Justice (UCMJ).
(4) Soldiers who abuse alcohol and/or other drugs will be enrolled in the ASAP when such enrollment is clinically
recommended. civilian corps members who abuse alcohol and/or other drugs may be enrolled in the ASAP when such
enrollment is clinically recommended, space is available, and the employee agrees.
(5) Soldiers who fail to participate adequately in or to respond successfully to, rehabilitation will be processed for
administrative separation and not be provided another opportunity for rehabilitation except under the most extraordinary circumstances, as determined by the Clinical Director (CD) in consultation with the unit commander.
(6) Alcohol and other drug abuse will be addressed in a single program. Rehabilitation will generally be short term
and conducted in a manner that supports the military environment.
(7) Separation initiation authorities, in accordance with AR 635–200 and AR 600–8–24 retain their authority to
make personnel decisions except that initiation of administrative separation is mandatory for all Soldiers identified as
illegal drug abusers, for all Soldiers involved in two serious incidents of alcohol-related misconduct within 12 months
and for all Soldiers involved in illegal trafficking, distribution, possession, use, or sale of illegal drugs. Additionally,
when a Soldier tests positive for illicit drugs a second time or is convicted of driving while intoxicated (DWI)/driving
under the influence (DUI) a second time during their career, the separation authority shall administratively separate the
Soldier unless the Soldier is recommended for retention by an administrative separation board or show cause board (if
eligible), under the provision of AR 635–200, or is retained by the first general officer (GO) in the chain of command
who has a judge advocate or legal advisor available or initiation authority for an officer show cause board under the
provisions of AR 600–8–24. This authority may not be delegated.
(8) Unit commanders retain their authority to make mission-related decisions, including field training or deployment,
even though such actions may interfere with the rehabilitation plan. This includes the authority to mobilize U.S. Army
Reserve (USAR) Soldiers, who have been previously ordered to AD under Title 10 United States Code (10 USC).
Chapter 10 of this regulation provides further details regarding personnel actions during ASAP enrollment. The
rehabilitation team, which includes the unit commander, will make decisions regarding the course of rehabilitation. If
the unit commander disagrees with the decisions, the first Colonel in the Soldier’s chain of command may intercede
with the medical treatment facility (MTF) commander on the unit commander’s behalf. In all circumstances, the MTF
commander has final counseling decision authority, and the Soldier’s chain of command has final administrative or
command authority. If rehabilitation is indicated, the Soldier will be provided counseling until separation.
(9) Supervisors will inform all civilian corps members who display performance and/or conduct issues that the
Employee System Program (EAP) may help them address adult living problems that have the potential to affect
performance and conduct. Supervisors will market the EAP as a benefit of employment for all eligible employees.
(10) When resources are available, ASAP rehabilitation services will be offered to eligible civilian corps members,
military Family members, Family members of civilian employees, and retirees.
(11) The confidential nature of counseling records of civilian employees with alcohol or other drug problems will be
preserved according to applicable laws, rules, and regulations. In situations where a Testing Designated Position (TDP)
employee discloses to the Employee System Program Coordinator (EAPC) the current use of illegal drugs or significant
alcohol use, and the employee has not given written permission to disclose the information, the EAPC must consult
with the installation alcohol drug control officer (ADCO) and the servicing legal office without releasing identifying
information of the TDP employee for guidance regarding whether or not disclosure of such information to the
individual’s supervisory change would be in accordance with 42 USC 290dd-2 and 42 Code of Federal Regulation
(CFR) Part 2, Subparts A–D, to determine if temporary abeyance of TDP duties would be appropriate.
(12) An active and aggressive drug and alcohol testing program serves as an effective deterrent against alcohol and
other drug abuse.
(13) The military police (MP), U.S. Army Criminal Investigation Division Command (USACIDC) special agents,
and other investigative personnel will not enroll in or otherwise infiltrate the ASAP rehabilitation program for the
purpose of law enforcement activities or to solicit information from Soldiers enrolled in the ASAP.
1–8. Army Values and the Warrior Ethos
Alcohol and drug abuse by Soldiers and civilian corps members can seriously damage their physical and mental health,
jeopardize their safety and the safety of those around them, and can lead to criminal and administrative disciplinary
actions. Alcohol and drug abuse is detrimental to a unit’s operational readiness and command climate and is
2
AR 600–85 • 2 February 2009
SH-8-3
inconsistent with Army Values and the Warrior Ethos. The Army strives to be free of all effects of alcohol and drug
abuse.
1–9. Army Substance Abuse Program eligibility criteria
a. The ASAP services are authorized for personnel who are eligible to receive military medical services or are
eligible for medical services under the Federal Civilian Employees Occupational Health Services Program. In addition
to Soldiers, eligibility includes—
(1) United States (U.S.) citizen DOD civilian employees, to include both appropriated and nonappropriated fund
employees.
(2) Foreign national employees where status of forces agreements or other treaty arrangements provide for medical
services.
(3) Retired military personnel.
(4) Family members of eligible personnel when they are eligible for medical care under the provisions of AR
40–400, paragraphs 3–14 through 3–16.
(5) Members of the U.S. Navy, U.S. Marine Corps, U.S. Air Force, and U.S. Coast Guard when they are under the
administrative jurisdiction of an Army commander who is subject to this regulation.
(6) Nonuniformed outside continental United States (OCONUS) personnel who are eligible to receive military
medical services.
b. When Soldiers are under the administrative jurisdiction of another Service, they will comply with the alcohol and
other drug program of that Service. All drug test results and records of referrals for counseling and rehabilitation will
be reported through Army alcohol and drug abuse channels to the ACSAP.
c. When elements of the Army and another Service are so located that cost effectiveness, efficiency, and combat
readiness can be achieved by combining facilities, the Service to receive the support will be responsible for initiating a
local Memorandum of Understanding and/or Interservice Support Agreement (refer to DODI 4000.19).
d. Members of the Army National Guard (ARNG) and USAR who are not on AD are eligible to use ASAP services
on a space/resource available basis.
1–10. Manpower staffing
Manpower resources for the ASAP have been provided at all levels of command. Reprogramming of manpower
resources allocated for ASAP functions is not authorized.
a. Garrison Army Substance Abuse Program staff resources. Garrison ASAP staffing consists of those positions
listed in paragraphs 2–18 to 2–22 of this regulation (for example, ADCO, Prevention Coordinator (PC), Employee
Assistance Program Coordinator (EAPC), Drug Testing Coordinator (DTC), and Risk Reduction Program Coordinator
(RRPC), and whatever additional staff are necessary to ensure compliance with Department of the Army (DA) policies
and meet local needs for effective operation of the ASAP.)
b. Rehabilitation resources. Rehabilitation staff consists of CD, Counselors, Clinical Consultants (CCs), Substance
Abuse Professionals, and whatever additional positions are necessary to ensure compliance with DA policies and meet
local needs for effective operation of the ASAP counseling program. Army Medical Department (AMEDD) or
counseling personnel will not serve as ADCOs except within USAMEDCOM activities. The ADCOs will not serve as
CDs, and the two positions will not be combined. The Clinical Code of Ethics precludes dual relationships.
1–11. Labor relations
Activities must meet the applicable statutory labor relations obligations prior to implementing the terms of this
regulation as they relate to the conditions of employment of bargaining unit members. Questions regarding labor
relations implications and responsibilities concerning civilian drug testing should be addressed through the civilian
personnel chain of command to the Deputy Chief of Staff, G–1 (DCS, G-1), Headquarters, Department of Army
(HQDA) (DAPE–CPZ–LR), 2461 Eisenhower Avenue, Alexandria, VA 22332–0300.
Chapter 2
Responsibilities
2–1. Deputy Chief of Staff, G–1
The Deputy Chief of Staff, G–1.The DCS, G–1 will—
a. Integrate, coordinate, and approve all policies pertaining to the ASAP.
b. Exercise General Staff responsibility for plans, policies, programs, budget formulation, and related research and
program evaluation pertaining to alcohol and other drug abuse in the Army.
AR 600–85 • 2 February 2009
SH-8-4
3
a. Meet the criteria in paragraph 9–6 to be a UPL.
b. Be appointed on orders by their company or equivalent commander.
c. Be trained and certified using the ACSAP UPL Certification Training Program.
d. In coordination with the Company Commander, design and implement the Company Substance Abuse Program
SOP and prevention plan.
e. In coordination with the PC, deliver informed prevention education and training to all Soldiers assigned to the
unit.
f. Assist in briefing of all new unit personnel regarding ASAP policies and services.
g. Assist the BPL in administering the battalion Drug and Alcohol Testing Program.
h. Inform the commander of the status of the ASAP and of trends in alcohol and other drug abuse in the company.
i. Maintain liaison with the servicing ASAP counseling center when in garrison and with the servicing mental health
unit when deployed.
j. Develop command support for prevention activities by establishing an open, honest, and trusting relationship with
the unit commander and subordinate leaders.
k. Advise and assist unit leaders on all matters pertaining to ASAP.
2–36. Officers and noncommissioned officers
The officers and noncommissioned officers.The officers and NCOs will—
a. Use the Army Values and Warrior Ethos to set the example for their Soldiers in terms of not abusing drugs and
alcohol and supporting the Army’s DTP.
b. Educate, train, and motivate subordinates to create a climate that rejects substance abuse and reinforces positive
individual and social activity on and off duty.
c. Observe individuals under their supervision and fully document evidence of substandard performance or misconduct which may indicate substance abuse problems. When appropriate, refer subordinates to the commander or the
ASAP.
2–37. All Soldiers
All Soldiers.All Soldiers will—
a. Be responsible for their personal decisions relating to alcohol and drug use and be fully accountable for
substandard performance or illegal acts resulting from such use.
b. Encourage Soldiers suspected of having an existing or possible alcohol or drug abuse problem to seek assistance.
c. Be prepared to provide a copy of any prescription or medical treatment involving controlled substances received
from any medical personnel outside the military medical system for at least 6 months after receiving such prescription
or medical treatment.
Chapter 3
Alcohol
Section I
General
3–1. General
a. The consumption of alcohol is a personal decision made by individuals. Individuals who choose not to consume
alcoholic beverages shall be supported in their decisions. Individuals who choose to consume alcoholic beverages must
do so lawfully and responsibly. Responsible use is the application of self-imposed limitations of time, place and
quantity when consuming alcoholic beverages.
b. Responsible drinking is defined as drinking in a way that does not adversely affect an individual’s ability to fulfill
their obligations and does not negatively impact the individual’s job performance, health, or well-being or the good
order and discipline in a unit or organization.
3–2. Policy
a. Alcohol abuse and resulting misconduct will not be condoned. On-duty impairment due to alcohol consumption
will not be tolerated. Impairment of Soldiers is defined as having a blood alcohol content equal to or greater than .05
grams of alcohol per 100 milliliters of blood. For impairment of civilian corps members, see paragraph 3–10 of this
regulation.
b. There will be no alcohol consumption during duty hours unless specifically authorized by the first GO or civilian
equivalent (member of the Senior Executive Service (SES)) in the supervisory chain or, if not reasonable available, the
garrison commander.
AR 600–85 • 2 February 2009
SH-8-5
15
c. Underage drinking is prohibited. Army policy governing the minimum age for dispensing, purchasing consuming,
and possessing alcoholic beverages is found in AR 215–1, chapter 10. Any underage Soldier using alcoholic beverages
will be referred to the ASAP for screening within 5 working days except when permitted by AR 215–1, paragraph
10–1f.
d. Soldiers should never permit alcohol to:
(1) Impair rational and full exercise of a Soldier’s mental and physical faculties while on duty.
(2) Reduce their dependability and/or reliability.
(3) Bring discredit upon any Soldier and/or the Army as a whole.
(4) Result in behavior that is in violation of this regulation and/or the UCMJ.
e. Commanders will promote personal responsibility and informed decision making and will ensure that subordinates
are educated about alcohol abuse, signs and symptoms of abuse, intervention techniques, and alcohol’s effects on the
individual, Family members, and the Army’s readiness. Leaders will integrate installation, unit and individual alcohol
prevention strategies and publicize the fact that abuse of alcohol will not be tolerated.
f. Unit commanders that identify Soldiers who have abused alcohol must refer them within 5 working days for
screening, education/training and/or rehabilitation as necessary.
g. Commanders may use unannounced unit inspections and fitness for duty testing for alcohol with non-evidentiary
DOT-approved alcohol testing devices to:
(1) Promote military fitness, good order, and discipline.
(2) Promote safety.
(3) Increase awareness of the effects of alcohol consumption on duty performance, health and safety.
(4) Deter alcohol abuse.
(5) Assist in the early ID and referral to the ASAP of Soldiers at high risk.
h. Unit commanders/supervisors will confront suspected alcohol abusers, regardless of rank or grade, with the
specifics of their behavior, inadequate performance or unacceptable conduct.
i. Self-referral does not absolve an individual from accountability for alcohol-related misconduct.
j. To remain in the Army, all Soldiers who are identified as alcohol abusers must successfully complete an ASAP
education and/or rehabilitation program. Soldiers who fail to be rehabilitated will be processed for separation under the
provisions of AR 635–200, chapter 9 and AR 600–8–24, chapter 4.
k. Rehabilitation failure requires initiation of separation proceedings.
3–3. Alcohol sanctions
a. Commanders will process Soldiers for separation who are involved in two serious incidents of alcohol-related
misconduct in a 12 month period. Processed for separation is defined by AR 635–200, and means that the separation
action will be initiated and processed through the chain of commands to the separation authority for appropriate
actions. Additionally, any Soldier who is convicted of DWI/DUI two times during their career shall be administratively
separated unless retained by the first GO in command who has a judge advocate or legal advisor available. This
authority may not be delegated.
b. Military personnel will not be impaired on duty (as defined in 3–2a of this regulation). Any violation of this
provision provides a basis for disciplinary action under the UCMJ and a basis for administrative action, to include
characterization of service at separation. Only results from evidentiary tests may be used in support of disciplinary or
administrative actions. (Refer to AR 190–5 for guidance related to alcohol testing). Actions must be consistent with the
Limited Use Policy addressed in chapter 10 of this regulation.
c. Soldiers diagnosed as alcohol dependent will be detoxified and given appropriate medical treatment. Those
Soldiers who warrant retention based on their potential for continued military Service will be offered rehabilitation and
retained. Soldiers who are separated will be referred to a Veterans Administration (VA) hospital or a civilian program
by the ASAP counselor to continue (or initiate) their rehabilitation.
3–4. Deglamorization
a. It is Army policy to maintain a workplace free from alcohol. Alcohol will not become the purpose for, or the
focus of, any social activity. At all levels alcohol will not be glamorized nor made the center of attention at any
military function (Refer AR 215–1, chapter 10 for guidance concerning use, possession, sale and transportation of
alcoholic beverages on military installations).
b. Personal responsibility must be emphasized at all events. Activities and events that encourage Soldiers to
consume alcohol irresponsibly are strictly prohibited. All official events will have an adequate supply of non-alcoholic
beverages available for those who abstain from drinking. Regardless of the event, all Soldiers and civilian corps
members are responsible for their own decisions and actions.
16
AR 600–85 • 2 February 2009
SH-8-6
Instructor Handout 1
Extracted Material from Hooah 4 Health, Spiritual Fitness Transcript
This student handout contains four pages of extracted material from the following
publication:
Hooah 4 Health, Spiritual Fitness: What is it, can we train it, and if so, how?
http://www.hooah4health.com/spirit/FHPspirit.htm
Hooah 4 Health web site. The text may contain passive voice, misspellings,
grammatical errors, etc., and may not be in compliance with the Army Writing Style
Program.
IH-1-1
Spiritual Fitness:
What is it, can we train it and if so, how?
By Master Sgt. Eric B. Pilgrim
Characters:
Chaplain Johnston
Ms. Meldrum
Mr. Stevens
MSG Bryan
SGM Stevenson
Mr. Dills
CSM Cook
Johnston: So, what is spiritual fitness?
Meldrum: I think spiritual fitness is the development of those personal qualities needed
to sustain a person in a time of stress, hardship and tragedy.
Johnston: So spiritual fitness is a component of a personal sense of well-being that
can help people to go through some of the very difficult times in life.
Meldrum: Right, go that extra mile or pull up that strength you need to go forward.
Stevens: To me, somewhere in there you have to draw the line between what's right
and what's wrong. [Some] Soldiers in combat have seen others shot or mutilated or just
blown apart. They don't think about the consequences, they just react to get revenge.
Bryan: [I] approach spiritual fitness more as something to do with self discipline. When
you get right down to it, the only difference between an army and a mob is discipline.
Last year, I [was] talking about this [in a Basic Noncommissioned Officer Course
teleconference], especially with Soldiers that had just come back from combat. They
basically viewed Iraq as the Wild, Wild West: "If they don't look like me I can shoot them
and there will be no consequences." We've got to make sure the Soldiers understand
that there are reasons you have laws of the land in warfare; there're reasons that you
have that self-discipline.
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Johnston: What I'm hearing from both of you is spiritual fitness may have some
positive impact on morality on the field of battle. Does it have some means of correcting
what might be the abuses or does it have some means of reinforcing the positive?
Bryan: Well yes, that's just part of your Army Values. They go hand-in-hand.
Johnston: Then getting back to that first question, what is spiritual fitness?
Cook: I think it's more like living a healthy and balanced life. That means you have to
develop skills internally to make yourself better.
Johnston: So it would be a conglomerate or a composite of healthy habits?
Cook: It's getting the Soldier to look at how they work in the workplace and how they
improve their ethical self, and we have to start with a foundation somewhere.
Johnston: Well, the Army Values are a foundation. I believe that you can go to Basic
and you can have a drill sergeant reinforcing Army Values to recruits and they will
memorize the Army Values. But how do they internalize those values in a way that
really becomes a part of them? I'm thinking spiritual fitness is not so much the drill
sergeant telling a recruit what Army Values are or are not, but rather, a personalization
that has not a horizontal plane of man to man but a vertical plane of a higher power.
Dills: You might not be religious but if you have human values, you may also overcome
some of the problems. I think, though, that when people see this word spirituality, the
first thing they do is think, "Somebody's going to talk to me about religion."
Johnston: Is spiritual fitness devoid of religious meaning or is it inclusive of religious
meaning, or does it matter?
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Bryan: Quite frankly I don't think it matters. As long as you get to the end result, the
direction in which you get there is pretty much irrelevant. We don't care how they get
there, as long as they're there.
Johnston: Do you think spiritual fitness has a religious sound to it because of the word
"spiritual"?
Stevenson: I think it can, yes.
Johnston: As I understand it, spiritual fitness is a sense of well-being that individuals
possess or maintain and nurture often by virtue of personal choices. But if those
personal choices contradict the institutional value system, then we've got a question that
comes up as to whether the accommodation of that religious group can be permitted for
reasons of safety. Here's something though, can an atheist have spiritual fitness?
Bryan: They may not profess a belief in God but within their mentality they have a line
they're not going to cross whether they call it religion or atheism. I don't believe in God
but I'm not going to cross that line.
Johnston: Can we suggest another word, then? Like serenity? Do you think a Soldier
who is going into harm's way might seek some sense of personal serenity prior to going
into combat? It could then be a part of the definition. What about hope? Perhaps
respect for life? We can begin to identify spiritual fitness when we identify certain
characteristics. So let's assume we have then a solid understanding of this concept; is it
something that can be trained?
Stevens: As long as we keep it within a proper perspective, don't make it overly
religious. It has to be found in words like you used; serenity, combat morality. When you
tie it into words like that, it will be more appropriate and better respected.
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Bryan: But you cannot completely divorce religion when teaching it; you have to show
there are many paths to get there. The path the Soldier chooses to get there has to go
with their value systems.
Johnston: Spiritual fitness doesn't line up entirely with my beliefs as a Christian, but
it's important to note that this is not about proselytizing, it's not about evangelism. So
where then do we implement it?
Cook: This needs to begin being taught in (Advanced Individual Training) at a
minimum because there are Soldiers who graduate AIT and go straight into war. It
needs to be at the very bottom...
Johnston: When it comes down to the very foundational level with training Soldiers
and introducing them to this concept of spiritual fitness, we are going to have to rely on
training the trainer. We're going to have to be involved at the very bottom, so that the
initial entry of men and women from the American culture – the video culture, the video
game culture, the violence culture – are all introduced to this idea that good Soldiers are
Soldiers who maintain hope, who maintain serenity, who seek to respect life and are
responsible. These things fit in and fold into Army Values.
Stevenson: But I think people tend to forget that values are personal. When the Army
came out and said, "These are the Army Values" – "Okay that's the Army Values, but
it's not necessarily your values or my values."
Johnston: And that's the real. This is the ideal – When I put on this uniform, I put on
Army Values. But you're exactly right, the reality is that you can put this uniform on, but
how do you wear it inside? My contention is that spiritual fitness is a basic upon which
the Army Values flourish. It's like a tree with fruit. The fruit of spiritual fitness ought to be
selfless service, ought to be loyalty and ought to be personal courage. The problem is,
we don't know how to define spiritual fitness easily, we do not know how to train it well,
and we do not know how to facilitate that training, so that it becomes a real part of life.
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