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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
Q

Starchy

A

Skin Potatoes and Baked Sweet Potatoes-highest in Potassium

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26
Q

The Dietary Reference Intakes refer to

A

The four types of reference values for specific nutrients for individuals across age and gender

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27
Q

The Healthy Mediterranean-Style Eating Pattern contains

A

more fruits and seafood

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28
Q

What is a good source of Vitamin K

A

Broccoli

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29
Q

An ACE Certified Health Coach should be prepared to discuss with a client

A

The essential role of calcium and Vitamin D on bone health

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30
Q

The Dietary Guidelines suggest adults consume of total calories from saturated fat

A

<10%

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31
Q

The Dietary Guidelines

A

Apply to Americans aged two and older

32
Q

Whole grains are defined as

A

Those that contain the whole grain kernel

33
Q

What is the first step in the stepwise method for reading food labels?

A

Serving size and total servings

34
Q

What is a good source of folate?

A

Oranges

35
Q

Mopping the floors is an example of?

A

Physical Activity

36
Q

If a client is working on muscular fitness, then a conditioning program would include muscular strength and

A

Muscular Endurance

37
Q

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?

A

Mel, it is great you are getting some physical activity by playing with your grandchildren and friends

38
Q

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?

A

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
Q

What is one of the factors that has been identified as an important risk modulator of exercise-related events?

A

The desired exercise intensity

40
Q

According to the American College of Sports Medicine, when is a medical clearance necessary?

A

For a client who does not exercise regularly, has cardiovascular, metabolic, or renal disease, or has symptoms

41
Q

What is the goal of the Physical Activity Readiness Questionnaire for Everyone (PAR-Q+)

A

To reduce unnecessary barriers to exercise

42
Q

Which of the following is one of the skill-related components of physical fitness?

A

Coordination

43
Q

When is the talk test especially useful for monitoring exercise intensity?

A

When a client is NEW to monitoring him or herself when exercising

44
Q

What is the recommendation for frequency of resistance exercise?

A

2-3 days/week

45
Q

What is the definition of Physical Activity?

A

Any bodily movement that contributes to daily energy expenditure

46
Q

What is the initial goal of Physical Activity?

A

Function

47
Q

Which of the following is an example of specificity

A

Jogging to train for a marathon

48
Q

What is a non-modifiable risk factor for atherosclerotic cardiovascular disease?

A

Family history

49
Q

What does FITT stand for?

A

F-frequency
I-Intensity
T-time
T-type

50
Q

The AVERAGE amount of steps that an American adult walk per day is

A

5,000

51
Q

As a health coach, what should you tell an older client who is experiencing sleep problems?

A

Encourage the client to work with his or her healthcare provider

52
Q

Who benefits MOST from acute exercise when it comes to improving total sleep time and quality?

A

Those who participate in regular exercise

53
Q

What is one of the habits a client can be encouraged to adopt to get better sleep?

A

Be exposed to sunlight first thing in the morning

54
Q

What is the health coach’s role in working with clients with substance addictions and dependencies?

A

Health coach should work as part of a healthcare team

55
Q

How are substance-use disorders different than behavioral addictions?

A

Behavioral addictions have psychological and physical dependence components to them

56
Q

What does OARS stand for?

A

O-open ended questions
A-affirmations
R-reflective listening
S-summarizing

57
Q

What percentage of deaths are related to smoking?

A

20% (1 in five)

58
Q

Which of the following is equivalent to a “standard drink” of alcohol?

A

1.5 fluid ounces of spirits

59
Q

Why might a health coach need to talk to a client about alcohol abuse?

A

The health coach has diagnosed a client who has an alcohol abuse issue based on data such as a food intake record.

60
Q

Reactance

A

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
Q

What is the recommended amount of sleep for an adult?

A

7 to 8 hours

62
Q

Excessive alcohol use is linked in an increased risk of

A

Digestive Problems

63
Q

What is one of the health risks associated with inadequate sleep?

A

Depression

64
Q

How do sleep problems affect cognitive functions and dementia?

A

By preventing the brain fluids from removing harmful substances

65
Q

What is one the reasons that exercise has a positive effect on sleep quality?

A

Improvements in psychophysiological state

66
Q

What is a strategy a health coach can use to discuss sleep hygiene with a client?

A

Raise awareness of the link between regular exercise and better sleep

67
Q

Addiction is not simply a function of the substance or activity in question, as it also depends on

A

The reasons for the use

68
Q

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?

A

Cognitive behavioral therapy

69
Q

What is the BEST way a health coach can help a client who is trying to quit smoking?

A

Helping the client to identify his or her antecedents and consequences of the tobacco use behavior

70
Q

What is one reason women are more susceptible to the effects of alcohol?

A

The rate of alcohol breakdown is slower in women

71
Q

According to the U.S. Department of Health and Human Services , how many deaths in the U.S. are related to smoking?

A

1 in 5 (20%)

72
Q

What is a provider barrier when it comes to addressing alcohol use in a patient?

A

Lack of Knowledge

73
Q

What is a lifestyle factor that can affect someone’s ability to get enough sleep?

A

Poor nutrition

74
Q

How much more likely is it for people with insomnia to develop depression compared to those who sleep well?

A

10x greater

75
Q

If you nap during the day, how long should the nap be?

A

30 minutes or less

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