blood pressure #'s Flashcards
Blood pressure numbers
7th report
Normal systolic: less than 120 mm Hg
diastolic: less than 80 mm Hg
At Risk (prehypertension) systolic: 120–139 mm Hg diastolic: 80–89 mm Hg
High Blood Pressure (hypertension) systolic: 140 mm Hg or higher
diastolic: 90 mm Hg or higher
The American College of Cardiology/American Heart
blod pressures
Normal systolic: less than 120 mm Hg
diastolic: less than 80 mm Hg
Elevated systolic: 120–129 mm Hg
diastolic: less than 80 mm Hg
High blood pressure (hypertension) systolic: 130 mm Hg or higher
diastolic: 80 mm Hg or higher
Illness wellness continuum
Illness : disability symptoms signs
Wellness: awareness education growth
A1c #’s and risk
Diabetes 6.5% or above
Prediabetes 5.7 – 6.4%
Normal Below 5.7%
Fasting blood sugar 3”s and risk
Diabetes 126 mg/dL or above
Prediabetes 100 – 125 mg/dL
normal 99 mg/dL or below
glucose Tolerance Test
diabetes 200 mg/dL or above
pre diabetes 140 – 199 mg/dL
normal 140 mg/dL or below
BMI numbers and risk
If your BMI is less than 18.5, it falls within the underweight range.
If your BMI is 18.5 to 24.9, it falls within the normal or Healthy Weight range.
If your BMI is 25.0 to 29.9, it falls within the overweight range.
If your BMI is 30.0 or higher, it falls within the obese range.
Your waistline may be telling you that you have a higher risk of developing obesity-related conditions if you are1
A man whose waist circumference is more than 40 inches
A non-pregnant woman whose waist circumference is more than 35 inches
Sings of stoke
Sudden numbness or weakness in the face, arm, or leg, especially on one side of the body.
Sudden confusion, trouble speaking, or difficulty understanding speech.
Sudden trouble seeing in one or both eyes.
Sudden trouble walking, dizziness, loss of balance, or lack of coordination.
Sudden severe headache with no known cause.
F.A.S.T. Is Key for Stroke
F—Face: Ask the person to smile. Does one side of the face droop?
A—Arms: Ask the person to raise both arms. Does one arm drift downward?
S—Speech: Ask the person to repeat a simple phrase. Is the speech slurred or strange?
T—Time: If you see any of these signs, call 9-1-1 right away.
symptoms of heart attack?
Chest pain or discomfort. Most heart attacks involve discomfort in the center or left side of the chest that lasts for more than a few minutes or that goes away and comes back. The discomfort can feel like uncomfortable pressure, squeezing, fullness, or pain.
Feeling weak, light-headed, or faint. You may also break out into a cold sweat.
Pain or discomfort in the jaw, neck, or back.
Pain or discomfort in one or both arms or shoulders.
Shortness of breath. This often comes along with chest discomfort, but shortness of breath also can happen before chest discomfort.
Other symptoms of a heart attack could include unusual or unexplained tiredness and NESUEA or vomiting. Women are more likely to have these other symptoms.
Cholesterol numbers
Total cholesterol Less than 200 mg/dL
LDL (“bad”) cholesterol Less than 100 mg/dL
HDL (“good”) cholesterol Greater than or equal to 60 mg/dL
Triglycerides Less than 150 mg/dL
DASH Diet sodium
2300, 1500 even better
DASH
Dietary Approaches to Stop Hypertension (DASH) is an eating plan to lower or control high blood pressure. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium — nutrients that help lower blood pressure.
physical activity guidelines for adults
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
children activity recc
Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous- intensity physical activity on at least 3 days a week.
• Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
• Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.
cdc sleep recommendations
Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
Avoid large meals, caffeine, and alcohol before bedtime
Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
MOTOVATIONAL INTERVIEWING
PREP CHANGE TALK
IMPLEMENTING CHANGE TALK
DARN CAT
desire
Ability
Reason
Need
-
Commitment
Activation
Taking steps
PERMA model
Positive emotion
Engagement
Relationships
Meaning
Achievement
Self determination Theory
Basic human needs
Competence
Autonomy
Relatedness
Waist to hip ratios
Women
.80low
.85medium
.85+high
Men
.95 low
- 0 Medium
- 0 + high
MI SPIRIT
PACE
PARTNERSHIP
ACCEPTANCE
COMPASSION
EVOCATION
MI core skills
OARS
Open ended questions
Affirmations
Reflections
Summaries
MI
FOUR PROCESSES
EFEP
ENGAGING
FOCUSING
EVOKING
PLANNING
NVC PRINCIPLES
OFNR
OBSERVATIONS
FEELINGS
NEEDS
REQUESTS
3 core coaching skills
Mindful listing
Open ended inquiry
Perceptive reflections
AI STAGES
Define Design - Dream Discover Destiny
AI principles
Positive Anticipatory Stimulatory Poetic Constructionist
Initial / intake coaching session :
- describe coaching process
- coach clarify roles
- determined if client is appropriate for coaching
- establish coaching agreement
- allow client to self determine goals and actions steps
- review assessment /data /biometrics
- discuss guidelines ( logistics, fees, scheduling)
Discovery call (6)
Your Discovery Form should include the following 6 components:
Their contact information
Their version of radiant health
How their life would be different if they lived that vision
What’s holding them back from living that vision
The health and wellness changes they’d like to create/experience in life
On a 1-10 scale, their willingness to invest time, money and energy into a coaching relationship
Woop
Wish
Outcome
Obstacle
Plan
SDT continuum
Amotovation ^ Extrinsic: External regulation Introjected regulation Identified regulation Integrated regulation
Intrinsic motivation
SCT TRIADIC CAUSTION
Personal
Behavioral
Environmental
SCT 6 constructs
- Reciprocal Determinism
- observational learning
- Behavioral capability
- Reinforcements
5 expectations
- Self efficacy
Sources of self efficacy
- Mastery experiences
- Vicarious experience
- Social persuasion
- Physiological arousal
BMI equation
BMI is weight in kilograms divided by height in meters squared
Three levels of listening
1 - internal
2- focused
- Global
HIPA
Health Insurance Portability and Accountability Act
First session
Set the climate/stage
Establish rapport
Gauge client’s intentions for coaching/obtain information why coaching is sought
Determine if the individual is a candidate for health and wellness coaching and is an appropriate candidate for you specifically
Explain the coaching process
Establish the Coaching Agreement
Guidelines and specific parameters of the coaching relationship (e.g., roles, logistics, fees, scheduling, inclusion of others if appropriate, confidentiality)
Client vs. coach responsibilities, setting appropriate expectations
Understand type of coaching relationship (i.e., short laser coaching session vs. long-term coaching relationship, telephonic, coaching apps, face-to-face, incentivized coaching)
Review assessments, if any used, and other data sources
Ensure appropriate time management of this and all sessions
initial stages of coaching
is spent exploring the client’s values, vision, purpose, and priorities.
Early in coaching
Have client assess current state of his/her health and/or wellbeing
Explore the client’s vision of his/her optimal health and/or wellbeing
Identify gaps between current state and client’s desired lifestyle/outcomes
Explore and clarify client preference for priority areas of focus
Establish or refine client’s specific long-term goals that lead toward desired outcomes
Establish or refine client’s short-term SMART goals or action steps for what will be accomplished
between sessions
Support the client in achieving the SMART goals or action steps including back-up plans
Establish client’s preferences for learning and maintaining accountability
Routine Ongoing Sessions
Connect, have client self-assess state at beginning of each session
Check-in on prior session commitments/action steps
. Invite client to select focus for session
Establish or refine client’s short-term SMART goals or action steps for what will be accomplished
between sessions
Articulate new action steps and adjust plan if needed, with self-monitoring 1.4.6. Discover and reflect client’s learning, including “take-aways” from session
Communicate appreciation of client’s work
Invite the client to provide feedback to the coach on the coaching provided
Five Principles of Motivational Interviewing
Express Empathy
Develop Discrepancy
Avoid Confrontation
Roll with Resistance
Support self-efficacy and optimism
Thought sequence
Thought - feeling - action - result
TTM 10 processes of change
Consciousness raising, counterconditioning, dramatic relief, environmental reevaluation, helping relationships, reinforcement management, self-liberation, self-reevaluation, social-liberation, and stimulus control.
Domains of emotional intelligence
Self awareness
Self management
Social awareness
Relationship management
Fulfillment
Intersection of skill and challenge
Flourishing
Happiness that includes feeling go AND doing good
NHIS. NATIONAL HEALTH INTERVIEW SURVEY
Quality of well-being scale
Global life satisfaction
Satisfaction with emotional and social support
Feeling happy in the last 30 days
Social determinants of health
SHEEN
Social and community
Health and health care
Economic stability
Education
Neighborhoods and build environments
Metabolic syndrome diagnosis
- large waist line (35w 40m)
- elevated triglycerides >150
- low HDL
Below 40 men
Below 50 women - elevated BP above 130/85
- high fasting bloodsugar above 100mg/do
Goal setting theory mechanics
Direct attention
Energizing
Task persistence
Effective strategies
3 tasks for those in contemplation
Determine pros and cons of changing
Determine barriers to change
Develop solutions to over come barriers
6 dimensions of wellness
emotional, occupational, physical, social, intellectual, and spiritual.
Acceptance (pace) components
Absolute worth
Accurate empathy
Autonomy support
Affirmation
MI Acceptance
Absolute Worth
Autonomy support
Accurate Empathy
Affirmation
NVC ( both side )
Observations not evalutions
Feelings not thoughts
Needs not strategies
Requests not demands
3 skills to respond to sustain talk
Encourage your clients commitment change
support self efficacy
generate a plan set of action goals
When client is in Preparation stage use?
PACE “A’s”
Client is exhibiting discord - what do?
Apologies, affirm, shift focus
