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Health and Wellness Coach Certification Exam > Cert Flashcards > Flashcards

Cert Flashcards

1
Q

What kind and how much physical activity is recommended by the CDC

A

2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). OR 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

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2
Q

PAG Acronym

A

Physical Activity Guidelines

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3
Q

What is Metabolic Syndrome?

A

Metabolic syndrome is a condition in which you have some combination of too much fat around the waist, high blood pressure, low HDL cholesterol, high triglycerides, or high blood sugar

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4
Q

What kind of cancers respond to exercise?

A

Colon and breast

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5
Q

Does moderate exercise benefit arthritis?

A

Yes. 13-150 minutes per week.

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6
Q

What does mmHg stand for?

A

Millimeters of mercury

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7
Q

High Blood Pressure?

A

systolic: 140 mmHg or higher
diastolic: 90 mmHg or higher

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8
Q

Does diabetes increase the risk of high BP?

A

Yes. About 60% of diabetics develop high BP.

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9
Q

Which behaviors increase the risk of high blood pressure

A

Obesity, smoking, physical inactivity, unhealthy diet, too much alcohol.

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10
Q

Do women have a higher risk of high BP?

A

No.

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11
Q

What percentage of the adult US population suffers from depression?

A

26% or above

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12
Q

What percentage of U.S adults are considered to be in a state of optimal mental health?

A

17%

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13
Q

What are the three domains of mental health?

A

Emotional, psychological, and social.

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14
Q

When cortisol and epinephrine are released, the liver produces?

A

Glucose

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15
Q

The Sympathetic Nervous System signals the adrenal glands to release hormones?

A

Adrenalin and cortisol.

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16
Q

What is another name for Jacobson relaxation?

A

Progressive muscle relaxation

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17
Q

How many adults drink too much in the US?

A

38,000,000

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18
Q

How is binge drinking defined?

A

Men drinking 5 or more alcoholic drinks or women drinking 4 or more, in about 2-3 hours.

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19
Q

What is the cause of type 1 diabetes?

A

It is an autoimmune disorder that prevents insulin production.

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20
Q

How many adults and what percentage of adults have pre-diabetes?

A

1 in 3 or 84,000,000. 90% don’t know they have it/

21
Q

What are two ways to prevent pre-diabetes from progressing?

A

Exercise and losing weight.

22
Q

What is normal A1C?

A

Normal less than 5.7%

23
Q

What is the pre-diabetes A1C level?

A

Prediabetes 5.7% to 6.4%

24
Q

What is a diabetes A1C level?

A

Diabetes 6.5% or higher

25
Q

Name the Fasting Plasma Glucose (FPG) levels

A

Normal less than 100 mg/dl
Prediabetes 100 mg/dl to 125 mg/dl
Diabetes 126 mg/dl or higher

26
Q

Oral Glucose Tolerance Test (also called the OGTT) levels

A

Normal less than 140 mg/dl
Prediabetes 140 mg/dl to 199 mg/dl
Diabetes 200 mg/dl or higher

27
Q

Name test result values indicating prediabetes?

A

An A1C of 5.7% – 6.4%
Fasting blood glucose of 100 – 125 mg/dl
An OGTT 2 hour blood glucose of 140 mg/dl – 199 mg/dl

28
Q

Name the five symptoms of a heart attack

A 
Pain or discomfort in the jaw, neck, or back.
Feeling weak, light-headed, or faint.
Chest pain or discomfort.
Pain or discomfort in arms or shoulder.
Shortness of breath
29
Q

What does the acronym FAST stand for.

A

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.

30
Q

Name conditions that increase risk of stroke .

A 
Previous Stroke or Transient Ischemic Attack
High Blood Pressure
High Cholesterol
Heart Disease
Diabetes
Sickle Cell Disease
31
Q

Are men or women more likely to have a stroke?

A

Stroke is more common in women than men

32
Q

How is BMI calculated?

A

Body Mass Index (BMI) is a person’s weight in kilograms divided by the square of height in meters

33
Q

Is LDL good or bad cholesterol?

A

Bad

34
Q

Name waist size risk

A

Men Women
Low risk 37 inches and below 31.5 inches and below
Intermediate risk 37.1–39.9 inches 31.6–34.9 inches
High risk 40 inches and above 35 inches and above

35
Q

What % of Americans report sleep issues?

A

25%

36
Q

What is the meaning of SDB

A

Sleep Disorder Breathing

37
Q

What are the signs of Narcolepsy?

A

Excessive daytime sleepiness (including episodes of irresistible sleepiness) combined with sudden muscle weakness.

38
Q

Name the risk factors for Metabolic Syndrome

A 
A large waistline. This also is called abdominal obesity or "having an apple shape." Excess fat in the stomach area is a greater risk factor for heart disease than excess fat in other parts of the body, such as on the hips.
A high triglyceride level 
A low HDL cholesterol level 
High blood pressure
High fasting blood sugar
39
Q

Name the two conditions often associated with Metabolic Syndrome.

A

Excessive blood clotting and constant, low-grade inflammation throughout the body.

40
Q

Where in your body is cholesterol produced?

A

The liver.

41
Q

Total cholesterol shoud be lower than what level?

A

Total cholesterol Less than 200 mg/dL*

42
Q

LDL should be less than what value?

A

LDL (“bad” cholesterol) Less than 100 mg/dL

43
Q

HDL should be at or higher than what value?

A

HDL (“good” cholesterol) 40 mg/dL or higher

44
Q

Triglycerides should be lower than what amount?

A

Triglycerides Less than 150 mg/dL

45
Q

What does OGTT stand for?

A

oral glucose tolerance test

46
Q

Underweight BMI

A

less than 18.5.

47
Q

Normal weight BMI

A

18.5 to 24.9.

48
Q

Overweight BMI

A

25 to 29.9.

49
Q

Obese: BMI

A

30 or more.

Health and Wellness Coach Certification Exam (2 decks)

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