Section 5 Quiz wrap up

Question 1

Q: what is the BMI of a 45lb woman who is 5’1?

Answer 1

27.4

Question 2

Q: when using bioelectrical impedance analysis the electrical current will be faster through——- tissue

Answer 2

lean

11: body compostion tests

• Note body-composition tests methods

inexpensive and reasonably accurate
1. skinfold tests: skinfold caliper used; based on principle that subcutaneous fat is proportional to total body fat; proportion varies with sex, age,race, ethnicity, and other factors so must use population developed predicted equation

2. Bioelctrical impedence anaylsis: calculates tissue and fluid compartments using a very low electrical current that passes through the body; fat free tissue in the body is propotional to electrical conductivity; lean muscle is a food conducotr of electical current (due to 70% water) and fat is not

more expensive and precise options
1. hyrdostratic weighing:
2. MRI
3. DEXA

Question 3

Q: what is an example of nonexercise thermogenesis ?

Answer 3

shaking a foot during a meeting

11: exercise guidlines

Note on non-exercise thermogenesis (NEAT)
* defined as physiological processes that produce heat and represents common daily actvities (walking, fidgeting and standing)
* Health coaches should empower clients to find more ways to move and be active each day (using stairs, stand instead of sit, park far from store)

Question 4

Q: what does FITT stand for?

Answer 4

Frequency, Intensity, Time, Type

11: aerobic training

• Health coaches may use FITT prnciple to discuss with clients how to design and implement a safe, effective spproach to exercise

Question 5

Q: what are the 2 screening /diagnostic tests that are used to detect calcium in the coronary arteries?

Answer 5

CT and electron-beam CT

12: biometric and diagnostic assesments

*

Question 6

The AHA recommends limintg the amount of trans fat to what percentage?

Answer 6

less than 1%

12: Nutritonal considerations

*

Question 7

What is the most common cause of preventable death and disability?

Answer 7

Cigarette smoking

12: role of smoking as it related to CVD

• Cigarrett smokers die about 10 years earlier than nonsmokers; nonmokers increased risk of heart attack by 30% if they lived with smoker
• Cessation at 50 decreased risk by 50%; cessation by 40 decreased risk by 90%; cessation by 30 yr old decreased risk same risk has nonsmoker

note on smoking cessation interventions
* both pharmological ( nictoine inhalers, patches, gum, antidepressants, nicotine receptor partial agonists) and bhevioral approaches
* few data to support e cigarrettes for cessation aid

Question 8

What are the two categories of treatments for hypertension?

Answer 8

Nonpharmacolgical(lifestyle) and pharmological interventions

13: treatment

• Lifestyle modifcation (can be as effective or more actually than meds in lowering BP)
  1. Nutrition: DASH diet ( consume fiber and potassium via fruits, veegies and whole grains;reduce sodium intake to 1500 mg; reduce total and saturated fat; adequeate protein via lean meat and low fat dairy) + calcium, potassium and magnesium supplementation + reduce alcohol

2. Exercise: at least 150 min/wk aerobic exercise (moderate intensity for 30 min at least 5 times/wk) + resistance training 2xs/wk; Avoid isometric exercises for those with hypertension and CVD; to avoid hypotension monitor exercise intesnity, change positions slowly, conclude exercise sessions with gradual and prolonged cool down, hydrate well, if chronic problem then ask physicican to adjust meds; yoga and tai chi beneficial
3. Relaxation techniques: Meditation and Transmeditation(TM) reduce BP significantly

• pharmological
  1. Thiazide diuretics: 1st drug of choice for uncpmlicated hypertension; decrease volume to lower BP
  2. Beta blockers: decrease HR and contractility to lower BP
  3. ACE inhibitors: decrease both fluid volume and vascular resistance to lower BP
  4. angiotensin2 receptor blockers:
  5. calcium channel blockers:

Question 9

What does DASH stand for?

Answer 9

Dietary Aprroaches to Stop Hypertension

13: Nutrition

*

Question 10

What kind of exercise should be avoided by people with hypertension an cardiovascular disease?

Answer 10

Isometric exercise

13:exercise

*

Question 11

Which mindfulness practice was found to cause a significant reduction in blood pressure?

Answer 11

Transcendental meditation

13:relaxation techniques

*

Question 12

What is the percentage of Americans with diabetes?

Answer 12

9.40%

14: introduction

*

Question 13

What is a cause of type 2 diabetes?

a. autotimmune response
b. insulin restaince which occurs mosty in the muscle
c. nutritional deficiencies
d. pregnancy

answer seems odd

Answer 13

Nutritonal deficiencies

14: diabetes types: pathology and prgression

• 90% of diabetics have diabetes 2
• caused by liefstyle habits that promote insulin resistance such as sedntary lifestyle, excess caloric intake, and nutritional deficiencies

Question 14

What would be an example of a SMART goal for a diabetic client?

Answer 14

Over the next 3 months, add 2 30 min moderate intensity walks during the week to increase weekly energy expenditure

*

Question 15

What is the macronutrient diabetic clients should monitor closely in their diet, and why?

Answer 15

simple carbs because they can be converted quickly into glucose

14: macronutrients, weight gain, and inflammation

• on the contrary, complex carbs (whole grains, potatoes, and starches) have to be broken down and are more released slowly into the bloodstream
• Minimal amount of fats and proteins become glucose=little effect on blood glucose

Question 16

Depression is associated with ———–

Answer 16

Binge eating disorder

15: depression and other mental health issues

• depression frequently coincides with other mental health issues such as alcohol use disorder, drug use disorder, anxiety disorder, personality disorder
• binge eating often triggered by negative moods, generates feelings of shame and embarrasment which can eventually lead to depression

Question 17

How can a health coach help a person with depression?
a. the healthc coach can diagnose depression based on the sypmotms exhibited by the client, and refer the client to thier healthare provider
b. the health coach can help the client identify the barriers depression may be causing to making lifestyle changes

key word: hint word diagnose in answer A (do health coachs “diagnose”)

Answer 17

b. the health coach can help the client identify the barriers depression may be causing to making lifestyle changes

15: identifying depression

• it is outside the scope of practice for a health coach to diagnose nd treat depression but if depresssion is suspected and not already diagnosed by doctor, health coach can use the PHQ-9 to screen to determine whether or not to refer cleint for further assessment. 5 or higher score=referral

Question 18

What is the BEST way a client can stop an unpleasant mood while exercising ?
a. stop the particular exercise and find a more enjoyable exercise
b. continous self monitoring to guide changes in intensity

Answer 18

b. continous self monitoroing to guide changes in intensity

15: relationhip between health bevhrior and mood

• higher intesnity workouts tend to generate negative moods
• working out with music or videos associated with postive mood,regardless of intensity level
• continous self-monitoring by client of how pleasnant/unpleasnat the exercise is should guide changes in intensity; adjusting intesnity level accordingly may increase their motivation to exercise + draws attention to how exercise improves their mood

Question 19

Chronic elevation of triglycerides is associated with———-

Answer 19

endothelial dysfunction

16: dyslipedemia

• is considered an independent risk factor for CVD

Question 20

What is considered a high triglyceride level?

Answer 20

200-499 mg/Dl

16: table 16-2

Normal <150
Borderline high 150-199
high 200-499
very high >=500

Question 21

One of the main causes of osteoarthitsis is ———

Answer 21

obesity

16:arthritis

• OA results from overuse,truama, obesity or the degneration of the joint cartilage that takes place with age (with trauma and obesity being the main reasons)

Question 22

Which lifestyle choice can increase the risk of osteoporosis ?

Answer 22

Not consuming adequate calcium and vitamin D

16: Nutrition and osteoporisis

• characterized by low bone mass and disrupted microarchitecture
• Calcium needed for peake bone mass and maintenace of bone health; skelton contain nearly 99% of bodys calcium; when a person intake of calcium inadequate, bone tissue is reabsorbed from the skeleton to maintain blood calcium at a constant level
• Vitamin D plays a role in calcium absorption, bone health, mucle performance, balance and risk of falling

Question 23

What is a factor that is linked to overwieght and obesity?

Answer 23

genetics

11 video

• other factors include environemntal factors, chronic stress, hormones, poor sleep, and positive energy balance

Question 24

What is a key factor related to energy balance?

Answer 24

total energy intake and composition of kilocalories

11: figure 11-1

Question 25

A woman has a waist to hip ration of .86. in what category for WHR would she be?

Answer 25

average

11: table 11-3

excellent good average at risk
female <.75 .75-.79 .80-.86 >.86

Question 26

which of the following is a blood flow complication?

Answer 26

Heart attack

12: CVD

Question 27

What is the BEST 1st step when coaching a diet change with a client who has CVD?

Answer 27

undestand your clients lifestyle, habits and values

12: video coaching CVD

Question 28

Why is it important to have regular meetings with a client who is trying to lose weight and has CVD?

a. to educate the client on potnetial barriers and solution to the plan
b. to postivley reinforce and support the client
c. to assess how closley the client is sticking to the plan
d. to refer the client to a healthcare professional, if an issue arises

Answer 28

c. to assess how closley the client is sticking to the plan

12: video impact of lifestyle medicine on CVD

Question 29

How can a client with prediabetes reverse insulin resistance?

Answer 29

lose weight

14: video prediabets and type 2 diabets

Question 30

Which of the following is a complication of type 2 diabetes?

Answer 30

Hypoglycemia

ch 14 video: type 2 diabetes

Question 31

Why is physical activity an important component of lifestyle change for a person with diabetes?

a. it helps with inuslin resistance
b. it uses blood glucose indepednly of insulin

Answer 31

b. it uses blood glucose indepednly of insulin

ch 14: video impat of lifestyle medisine on diabetes

Question 32

When is a check up or graded exercise necessary for a client with diabetes or prediabetes?

Answer 32

The client is surrently sedentary

ch 14:expand your knowledge: who needs a checkup before physical actvity

• other reason include
  1. planning to do vigorous actvities to which they are unaccustomed
  2. over 40 years old
  3. over 30 years old with ony of these
• diabetes for more than 10 years
• heart disease, strong family history of heart disease, or high chosterol
• poor ciculation in the feet or legs
• diabetic eye disease, kidney disease, numbness,curning, tingling,, or loss of sensation in the feet, and/or dizzziness when going from sitting to standing
• inconsistent magemnt of glood glucose levels

Question 33

What percentage of the US population is estimated to have a total blood cholesterol levels of 240mg/dL or more?

Answer 33

12%

ch 16 video: diseases and condition

Question 34

which of the following factors is linked to causing cancer?

Answer 34

genetic traits

ch 16 video: diseases and condition

Question 35

What are recommendations for those clients who suffer acute, painful flare ups related to their arthritis during physical activity?

Answer 35

gentle movement through a full range of motion is indicated

ch 16 video: othopedic conditions and diseases

Question 36

What is the descuption of someone who has been diagnosed with stage 3 rheomtid arthritis?

Answer 36

able to perfrom usual self care actvities but limited in vocational and avocational activities

16: table 16-3

• class 1: completely able to perform usual activities of daily life
• class 2: able to perfrom usual self-care and vocational actvities but limited in avocational actvities
• class 3: able to perfrom usual self-care activities, but limited in vocational and avocational actvities
• class 4: limited in ability to perform self-care, vocational and avocational actvities

Question 37

What is considered a normal LDL level?

Answer 37

<100mg/dL

16: table 16-1

Optimal <100
near optimal/above optimal 100-129
high 160-189
very high >=190