Important Coach Info Flashcards
1
Q
Causes of Metabolic Syndrome x4
A
Behavioral : Weight Activity Level Insulin Conditions: Genetics
2
Q
Metabolic Risk Factors
A
Large Waist Circumference High Triglyceride Low HDL & High HDL High Blood Pressure High Fasting blood sugar
3
Q
Must have 3/5
A
Waist circumference 35+ (women), 40+ (men) TG >150mg/dL HDL <50mg//dL BP 130/85+mm/Hg FPG 100+ mg/dL
4
Q
Activity Reduces Risk of
x9
A
heart disease high blood pressure Diabetes Cancer Depression Early death Coronary heart disease Stroke Falls
5
Q
Key Guidelines for Adults
A
Move>Sit
aerobic 150 - 300 moderate
75 - 150 vigorous Or equivalent Additional benefits with more
Moderate all major muscle Strength exercise 2x a week
6
Q
Healthy People Stands Out in that it
A
Nutrient Dense Foods
Limits Alcohol Specifically
Considers Caloric Intake
7
Q
MyPlate is Different in that it
A
Includes everything
Most Lenient
Vary Protein Routine
Limits basics - sodium, fat, sugar
8
Q
Harvard is Different in that it
A
Encourages Fish Poultry Beans
Limits ALL processed foods (meat, grains cheese etc)
9
Q
DASH
A
DASH diet for control your blood pressure LDL-cholesterol Hypertension reduced sodium intake - 1,500-2,300mg Increase Potassium
10
Q
DASH Heart-Healthy Lifestyle x6
A
physically active. healthy weight. Limit alcohol. Manage stress. Quit Smoking Get plenty of sleep.
11
Q
Diabetes Unhealthy Fat x3 & sources
A
Saturated Fat - SOLID at room temp
Trans Fat - Processed
Cholesterol - Dairy, Egg Yoke
12
Q
Diabetes Healthy Fat x3 & sources
A
Monounsaturated Fat - Plants
Polyunsaturated Fat - Plant
Omega-3 FISH, Nuts, Soy
13
Q
Diabetes Carbohydrates
What kind
What 2 things are we looking for
A
Complex Carbs / Starches
Sugars - natural & added
Fiber
14
Q
Weight Loss Program Should Include x5
A
Eating Activity Counseling/Support/Feedback Maintenance - accountability/journal Certified Professional
15
Q
Water Helps Your Body x4
A
Regulate Temp
Lubricate Joints
Protect Spinal Cord
Get Rid of Waste
16
Q
Add Water Considerations x3
A
Hot Climate
More Active
Illness - Running A Fever, Diarrhea or Vomiting
17
Q
Adequate Sleep x4
A
Fight off infection
Support the metabolism of sugar to prevent diabetes
Perform well in school
Work effectively and safely
18
Q
Poor Sleep/ Disorders increase risk of x5
A
Heart disease High blood pressure Obesity Diabetes All-cause mortality
19
Q
Sleep Hygiene x6
A
Consistent Time Low Stimulus Environment - Dark, Quiet, NO Electronics Cool Temperature Limit Caffeine Limit Alcohol Physical Activity!
20
Q
Mental Health = aspects
A
emotional, psychological, and social well-being
21
Q
Mental Health Factors
A
Biological factors,
Life experiences
Family history of mental health problems
22
Q
Causes of Obesity x7
A
Behaviors - Diet & Exercise Community & Environment Genetics responding to environment Genetics Diseases Medications - Steroids Chemical Exposures
23
Q
Risk of Chronic Inflammation x6
A
coronary artery disease Diabetes Obesity Arthritis Cancer Alzheimer Disease
24
Q
Preventing Inflammation
A
Dietary interventions
moderate exercise
effective stress management
25
Effects of High Blood Pressure x4
Damage Organs
Harden Arteries & Decrease Blood Flow to Heart
Can Burst or Block Arteries to brain = stroke
Higher Risk for Kidney Disease
26
Normal BP
120/80 mmHg
27
Pre-Hypertension
120/80-139/89 mmHg
28
Hyper-Tension
140/90 mmHg
29
Controlling Blood Pressure
```
Diet-
LOW salt, fat & cholesterol
HIGH - Fruit & Veg
Exercise - 30 min walking 5x week
NOT Smoking
```
30
Lifestyle Risk Factors for Hypertension
Diet -
1. TOO much Sodium
2. Not enough Potassium
3. Physical Inactivity
4 Obesity
5 Alcohol (W>1 M>2)
6 Tobacco
31
Medical
| Risk Factors for Hypertension
Pre Hypertension
| Diabetes
32
Diabetes
body either doesn’t make enough insulin or can’t use
| the insulin it makes as well as it should = too much sugar in blood
33
At Risk for Type 2
```
Overweight
45 y.o +
Family members with it
Physically Active <3x week
Gestational Diabetes
Polycystic Ovary Syndrome
Race
```
34
Risk of prediabetes x3
Type 2 Diabetes
Heart Disease
Stroke
35
Preventing Diabetes x5
Work a trained coach to make lifestyle changes.
Eat healthy
Add physical activity
Manage stress
Getting support from people with similar goals and challenges.
36
A1C + Results
This measures your average blood sugar level over the past 2 or 3 months.
Normal <5.7%
Prediabetes 5.7-6.4%
Diabetes >6.5%
37
Fasting Blood Sugar Results
Normal < 99 mg/dl
Prediabetes 100-125mg/dl
Diabetes >126
38
Glucose Tolerance Test Results
Normal < 140 mg/dL
Prediabetes 140-199 mg/dL
Diabetes >200 mg/dL
39
Coaching Skill: Accountibility
```
Absence of Judgement
What was Done
What Happened
What Worked
What Didn’t Work
What to do in the Future
```
40
Skills in Accountability
```
Reflections
Expands inquiry about experience
Responds to Challenges with Judgement free reflections
Affirms strengths
Percentage of Success
```
41
Honoring Client’s Intrinsic Motivations
Elicit the client’s perspective
(reasons for change, solutions, ideas, experiments, desires, reactions, desired outcomes, rewards/incentives)
Explore Client values, sense of meaning, & purpose
Envision optimal health or wellbeing
Client preferences for self-monitoring, accountability, mode of connecting
42
Self Determination Theory (CAR)
3 Psychological Needs - CAR
Competent
Autonomy
Related
43
Fostering Competency
```
Self Efficacy based in
Physiological
Verbal Persuasion
Vicarious Experiences
Mastery Experiences
Based on Social Cognition Theory -
Personal Beliefs, Environmental & Behavioural Factors
```
44
Increase Psychological Resources x6
```
Identify, Explore, Cultivate, Affirm
Skills
Efforts
Strengths
“Client’s BEING” Self worth, inherent value
Positive Emotions
Optimism and resilience
```
45
CAD Risk Factors x10
```
blood pressure
cholesterol,
Diabetes & sugar levels.
overweight,
physical inactivity,
unhealthy eating,
smoking
Alcohol >1 W >2 M
family history of heart disease
Risk greater with age
Race White & Black > Asian, Hispanic, PI
```
46
If you think someone is having a stroke
```
FAST
Face - does smile droop
Arms - lift both does one arm drift down
Speech - can they repeat a phrase clearly - w.o. Slurring
TIME go fast & note the time
```
47
Conditions that increase risk for stroke x6
```
Transient Ischemic Attack
High Blood Pressure
High Cholesterol
Heart Disease
Diabetes
Sickle Cell
```
48
Behaviours that increase risk for stroke
```
Poor Diet
Physical Inactivity
Obesity
Alcohol
Tobacco
```
49
five key areas (determinants)
```
Economic Stability
Education
Social and Community Context
Health and Health Care
Neighborhood and Built Environment
```
50
Stress Effects on Body Systems x7
```
Musculoskeletal system
Respiratory system
Cardiovascular
Endocrine - HPA Axis
Gastrointestinal
Nervous system - SNS Fight/Flight
Reproductive Systems
```
51
Acute Stress Management x7
```
Avoid drugs and alcohol
Find Support
Connect Socially
Stay Active
Eat a healthy, well-balanced diet
Get plenty of sleep
Maintain a normal routine
```
52
4 elements of meditation
a quiet location
a specific, comfortable posture
focus of attention
open attitude - letting distractions come and go naturally without judging them
53
Autogenic Training
concentrate on the physical sensations of warmth,
| heaviness, and relaxation in different parts of your body
54
Biofeedback-Assisted Relaxation
measure body functions and give you information about them so that you can learn to control them
electronic devices to teach you to produce relaxation changes
55
Deep Breathing or Breathing Exercises
taking slow, deep, even breaths.
56
Guided Imagery
focus on pleasant images to replace negative or stressful feelings
Self directed or Externally
57
Progressive Relaxation
Jacobson relaxation
| involves tightening and relaxing various muscle group
58
Self-Hypnosis
people are taught to produce the relaxation response when prompted by a phrase or nonverbal cue
59
Drinking too much / Alcohol Abuse
includes binge drinking
high weekly use,
any alcohol use by pregnant women or those under age 21
60
Alcohol Screening
Ask about Drinking
Talk about what is good/not good about their drinking
Provide Options
Close with Rapport
61
Wellbeing 4 elements
Physical
Mental
Social
Societal
62
Physical well-being
vigor and vitality, feeling very healthy and full of energy.
63
Mental well-being.
```
satisfied with one’s life
balancing positive and negative emotions
accepting one’s self
finding purpose and meaning
seeking personal growth, autonomy, and competence
experiencing optimism
```
64
Social well-being
Providing and receiving quality support from family, friends, and others.
65
Participation in society Measurement
includes education, employment, and civic, social,
| and leisure activities, as well as family role participation.
66
Travis Illness-Wellness Continuum
Composed of 2 arrows in opposite directions
joined at a neutral point
```
High wellness (to the right)
Begins with awareness, education, growth
```
```
Premature death (to the left)
Begins with signs, symptoms, disability
```
67
5 major risk factors (Premature Death)
```
Obesity
Hypertension
Diabetes
Inflammatory diseases - atherosclerotic cardiovascular disease; degenerative joint diseases
Cancer
chronic pain
```
68
Altruism or Beneficence
Unselfish concern for the welfare of others, devoid of ulterior motive.
69
Autonomy
The capacity and right to make informed, uncoerced decisions and to govern oneself.
70
Best Practice
Coaching techniques that are based on the best available research evidence.
71
Bias
A partiality that prevents objective consideration of an
| issue or situation; a prejudice or preconception.
72
Boundaries of Competence or Scope of Practice
Competencies refer to skills and techniques in which you
have been thoroughly trained and are competent to perform.
A basic ethical principle is never to coach outside of the
boundaries of your competencies and to stay within the scope
of your training and your professional role when working with clients.
73
Confidentiality
The right to have one’s privacy and records protected.
Conflict of Interest Having competing roles, relationships
or other interests that could potentially interfere
with your objectivity or effectiveness in caring for your client(s).
74
Continuity of Care
Arranging for the continuous care of clients if you become impaired or
unable to complete contractual agreements. This will likely involve
keeping excellent client records, networking with other coaching
professionals and creating a network for client referrals.
75
Do No Harm or Nonmaleficence
One of the fundamental principles of modern mental health practice,
from the Latin “primum non nocere,” translated as “first, do no harm.”
Take reasonable steps to avoid harming others and to minimize harm
where it is forseeable and unavoidable.
76
Dual relationships
Dual, or multiple, relationships can occur when the coach and client
(or someone close to the client such as a family member or employer)
have other interactions with each other such as in the community,
socially, or professionally, outside the coaching relationship.
77
Exploitive Relationships
Stemming from the Inherent Power Imbalance, any relationship
where one party is being unfairly taken advantage of or exploited.
78
Fiduciary Relationship
A relationship of trust and confidence between two people in which one person
(the fiduciary) holds much more power, knowledge or skill than the other
and is, therefore, held by the law to a higher standard of conduct.
79
Informed Consent
Obtaining informed consent from a client involves discussing
candidly with the client such things as the nature of the
treatment including risks, benefits, forseeable consequences
of declining or withdrawing from treatment, and Limits of Confidentiality
80
Inherent Power Imbalance
A power imbalance is inherent in a professional
relationship between a helper and one who is seeking help.
This imbalance must be noted and respected in order to avoid
Paternalism and Exploitive Relationships, and to respect client Autonomy.
81
Impaired competence
Coaches maintain an awareness of situations where
personal problems may interfere with their ability to
perform their duties effectively. They take appropriate m
easures such as seeking supervision or assistance, and deciding
whether to limit, suspend, or discontinue their coaching practice.
82
Justice
The principle of fairness that like cases should be
| treated alike and clients should be treated equally.
83
Limits of Confidentiality
Client information is kept strictly confidential expect for
specific situations provided for in law. Examples may, or may not,
include client statements of intention to harm themselves or
others, or admissions of the maltreatment of children or v
ulnerable adults or other situations of Mandated reporting
84
Mandated Reporting.
Situations requiring that the confidential relationship
between coach and client be breached and a report made
to the appropriate authorities. Common examples are child
abuse and neglect, or a client’s stated intentions to harm
themselves or others. Coaches must be aware of all
applicable state and local statutes.
85
Paternalism
An attitude stemming from the Inherent Power Imbalance
in the relationship between a coach and a client that
lacks respect for client autonomy and instead makes
decisions or proscriptions on behalf of clients “for their own good.”
86
Professionalism
Acting in accordance with the skills, competence and standards of one’s profession.
87
Vision Should Be x 5
| Tense
```
Grounded
Bold
Desired
Palpable
Participatory
**Present Tense
**Includes behaviours necessary to get there
```
88
Thriving x 7
```
Health & Life Giving Practices
Mindfulness
Self Compassion
Tapping into Special Talents
Strengths
Purpose
Growth Mindset
```
