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Health Coach > Chapter 7-10 Health Coaching > Flashcards

Chapter 7-10 Health Coaching Flashcards

has quiz questions from in class as well as the online quiz. Study the vocab worksheet for chapter 7 and 8 because I didn't want to overcrowd it.

1
Q

Which of the following is an example of an acute time-limited stressor?

A

Being asked to provide an update at a committee meeting

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2
Q

The autonomic nervous system ….

A

Regulates the functioning of body processes without conscious effort

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3
Q

Which of the following is the best example of an internal stressor?

A

Lack of perceived control

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4
Q

As a health coach, what is one of your biggest roles in helping clients deal with their stressors?

A

Helping them identify their stressors and stress triggers

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5
Q

Which of the following is an example of an acute effect of stress?

A

Increased blood glucose levels

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6
Q

Which of the following techniques would be the BEST for a health coach working with a client who overeats when stressed?

A

The health coach should support the client in finding ways to effectively enhance resilience

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7
Q

Chronic Stress can cause health challenges, including

A

Reproductive Problems

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8
Q

What is an example of a physiologic or psychologic outcome of chronic stress?

A

Anxiety and Depression

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9
Q

If a health coach has a client who is exhibiting symptoms of severe depression, the health coach should

A

Refer the client to a clinical professional in the health coach’s network

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10
Q

The negative feedback loops involved in the stress response are responsible for?

A

Suppressing cortisol secretion and preventing extended elevations in hormones

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11
Q

If the body perceives a threat,, which part of the brain receives the distress signal?

A

Hypothalamus

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12
Q

One of the pillars of mindfulness is letting go, which involves

A

Choosing to embrace the fluidity of being present without attachment to any aspect of an experience

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13
Q

Recommended Daily Allowance (RDA)

A

Level of intake of a nutrient that is adequate to meet know needs of practically ALL healthy persons

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14
Q

Estimated Average Requirement (EAR)

A

An adequate intake in 50% of an age-and gender-specific group

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15
Q

Tolerable Upper Intake Level (UL)

A

Maximal intake that is unlikely to pose a risk of adverse health effects to almost individuals in an age-and gender-specific group

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16
Q

Adequate Intake (AI)

A

A recommended nutrient intake level that appears to be sufficient for good health

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17
Q

Healthy U.S.-Style Eating Pattern

A

Designed to help meet the nutrients need without going over the amount of the recommended calorie intake in America -Balance

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18
Q

Mediterranean-Style Eating Pattern

A

modify food amounts towards certain food groups- contains more fruits and seafood and less dairy, poultry, and meat

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19
Q

Vegetarian Eating Pattern

A

Whole grains (beans and nuts) and dairy(milk, ice cream, and eggs )but NO MEAT

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20
Q

Vegan

A

NO ANIMAL PRODUCT WHATSOEVER

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21
Q

Pescatarian

A

Fish only NO MEAT

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22
Q

Dark Green

A

Kale,Spinach, and Broccoli-high in vitamin K

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23
Q

Red and Orange

A

Raw Carrots and Pumpkin-high in vitamin A

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24
Q

Legumes

A

Peas & Beans (Kidney, Lima, and Pinto)-most(ly) fiber

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25
Starchy
Skin Potatoes and Baked Sweet Potatoes-highest in Potassium
26
The Dietary Reference Intakes refer to
The four types of reference values for specific nutrients for individuals across age and gender
27
The Healthy Mediterranean-Style Eating Pattern contains
more fruits and seafood
28
What is a good source of Vitamin K
Broccoli
29
An ACE Certified Health Coach should be prepared to discuss with a client
The essential role of calcium and Vitamin D on bone health
30
The Dietary Guidelines suggest adults consume of total calories from saturated fat
<10%
31
The Dietary Guidelines
Apply to Americans aged two and older
32
Whole grains are defined as
Those that contain the whole grain kernel
33
What is the first step in the stepwise method for reading food labels?
Serving size and total servings
34
What is a good source of folate?
Oranges
35
Mopping the floors is an example of?
Physical Activity
36
If a client is working on muscular fitness, then a conditioning program would include muscular strength and
Muscular Endurance
37
Mel was referred by his physician to a health coach because he was diagnosed as having pre-diabetes and is 20 pound overweight. Mel gets approximately 90 minutes of moderate-intensity physical activity per week by pushing his grandkids stroller for a walk, kicking a soccer ball around with his older granddaughter, and playing croquet with his friends once a week. BASED ON THE CLASSIFICATION OF WEEKLY TOTAL AMOUNTS OF AEROBIC PHYSICAL ACTIVITY, WHAT WOULD YOU TELL MEL?
Mel, it is great you are getting some physical activity by playing with your grandchildren and friends
38
Mel was referred by his physician to a health coach because he was diagnosed as having pre-diabetes and is 20 pound overweight. Mel gets approximately 90 minutes of moderate-intensity physical activity per week by pushing his grandkids stroller for a walk, kicking a soccer ball around with his older granddaughter, and playing croquet with his friends once a week. WHICH OF THE FOLLOWING IS AN EXAMPLE OF MEL'S HEALTH COACH HELPING TO IMPROVE MEL'S SELF-EFFICACY AS WAY TO INCREASE THE AMOUNT OF TIME HE IS ACTIVE?
Mel, you already engage with activity you enjoy. Your suggestion of adding a walk one evening a week with your wife is great. You've got this.
39
What is one of the factors that has been identified as an important risk modulator of exercise-related events?
The desired exercise intensity
40
According to the American College of Sports Medicine, when is a medical clearance necessary?
For a client who does not exercise regularly, has cardiovascular, metabolic, or renal disease, or has symptoms
41
What is the goal of the Physical Activity Readiness Questionnaire for Everyone (PAR-Q+)
To reduce unnecessary barriers to exercise
42
Which of the following is one of the skill-related components of physical fitness?
Coordination
43
When is the talk test especially useful for monitoring exercise intensity?
When a client is NEW to monitoring him or herself when exercising
44
What is the recommendation for frequency of resistance exercise?
2-3 days/week
45
What is the definition of Physical Activity?
Any bodily movement that contributes to daily energy expenditure
46
What is the initial goal of Physical Activity?
Function
47
Which of the following is an example of specificity
Jogging to train for a marathon
48
What is a non-modifiable risk factor for atherosclerotic cardiovascular disease?
Family history
49
What does FITT stand for?
F-frequency I-Intensity T-time T-type
50
The AVERAGE amount of steps that an American adult walk per day is
5,000
51
As a health coach, what should you tell an older client who is experiencing sleep problems?
Encourage the client to work with his or her healthcare provider
52
Who benefits MOST from acute exercise when it comes to improving total sleep time and quality?
Those who participate in regular exercise
53
What is one of the habits a client can be encouraged to adopt to get better sleep?
Be exposed to sunlight first thing in the morning
54
What is the health coach's role in working with clients with substance addictions and dependencies?
Health coach should work as part of a healthcare team
55
How are substance-use disorders different than behavioral addictions?
Behavioral addictions have psychological and physical dependence components to them
56
What does OARS stand for?
O-open ended questions A-affirmations R-reflective listening S-summarizing
57
What percentage of deaths are related to smoking?
20% (1 in five)
58
Which of the following is equivalent to a "standard drink" of alcohol?
1.5 fluid ounces of spirits
59
Why might a health coach need to talk to a client about alcohol abuse?
The health coach has diagnosed a client who has an alcohol abuse issue based on data such as a food intake record.
60
Reactance
Occurs when an individual feels JUDGE or CRITICIZED for substance or behavioral issues and resorts to the behaviors that are the object of the criticism
61
What is the recommended amount of sleep for an adult?
7 to 8 hours
62
Excessive alcohol use is linked in an increased risk of
Digestive Problems
63
What is one of the health risks associated with inadequate sleep?
Depression
64
How do sleep problems affect cognitive functions and dementia?
By preventing the brain fluids from removing harmful substances
65
What is one the reasons that exercise has a positive effect on sleep quality?
Improvements in psychophysiological state
66
What is a strategy a health coach can use to discuss sleep hygiene with a client?
Raise awareness of the link between regular exercise and better sleep
67
Addiction is not simply a function of the substance or activity in question, as it also depends on
The reasons for the use
68
What is an example of a behavior-change theory or strategy that a health coach can use for a client with a substance abuse or misuse problems?
Cognitive behavioral therapy
69
What is the BEST way a health coach can help a client who is trying to quit smoking?
Helping the client to identify his or her antecedents and consequences of the tobacco use behavior
70
What is one reason women are more susceptible to the effects of alcohol?
The rate of alcohol breakdown is slower in women
71
According to the U.S. Department of Health and Human Services , how many deaths in the U.S. are related to smoking?
1 in 5 (20%)
72
What is a provider barrier when it comes to addressing alcohol use in a patient?
Lack of Knowledge
73
What is a lifestyle factor that can affect someone's ability to get enough sleep?
Poor nutrition
74
How much more likely is it for people with insomnia to develop depression compared to those who sleep well?
10x greater
75
If you nap during the day, how long should the nap be?
30 minutes or less

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