Wellness Coach Exam Flashcards
Underweight BMI
Below 18.5
Healthy BMI
18.5 - 24.9
Overweight BMI
25.0 - 29.9
Obesity BMI
30.0 and higher
Normal Blood Pressure
120/80
Elevated Blood Pressure or “at risk” aka prehypertension
Top systolic 120 to 129
Bottom diastolic below 80 mmHg
Stage 1 hypertension
Systolic 130 - 139 OR
Diastolic 80 - 89
Stage 2 hypertension
Top number 140mmHg OR
Bottom 90mmHg
Hypertensive emergency or crisis
Higher is 180/120 or higher
Metabolic syndrome definition
Cluster of conditions that increase risk of developing heart disease, stroke, or type 2 diabetes
Metabolic syndrome criteria
3 of 5 risk factors:
-Abdominal obesity - waist circumference of 35 inches or more for women and 40 inches or more for men.
-high bp 130/85 or higher
-high triglycerides 150mg/dl or higher
-low HDL less than 50mg/dl for women and less than 40mg/dl for men
-high fasting glucose 100 mg/dl or higher
prochaska & DiClemente
Transtheoretical model
5 stages of change
Trans theoretical model 1970s
Stage 1
Precontemplation: possible denial, months away from taking action, weighing pros and cons of changing, downplay the pros
Transtheoretical model : contemplation
Start to think about consequences of actions, could be in this stage for years, they understand their behavior hurts others, they still have skewed view of change that prevents moving forward, they see change as losing or giving up. The loss of the thing they are doing seems not worth the change.ex- coffee without cigarettes. They continue to look at pros and cons of changing
Transtheoretical model: step 3
Preparation
Small changes first to test the waters. The more prep work done the easier transition into action is.
Transtheoretical model: step 4 action
Lasts about 3-6 months. Need a plan to continue smooth. Need support. Going back into old behaviors can happen- dancing back and forth with new behaviors and old behaviors
Transtheoretical model stage 5: maintenance
At least 6 months passed of acting out the change.
Important to know temptations exist and have a plan to avoid them. Relapse can happen at any point. However looking at triggers for relapse is important to avoid future relapse
Self determination theory says we are motivated by
Autonomy- have freedom to make our own choices
Competence- skills to do the work ourselves and not be confronted with tasks we don’t understand
Connection- experience a sense of belonging and being needed, not useless or like an outsider
Motivation ranges from not self determined to self determined in phases: Amotivation
Thinking something is pointless bc of lack of competence, connection, and low autonomy
Motivation ranges from not self determined to self determined in phases: extrinsic motivation externally regulated
Needing rewards that regulate behavior (a mom provides praise for behavior)
Motivation ranges from not self determined to self determined in phases: extrinsic motivation introjected regulation
Needing to match performance of others. Feeling guilt for not being as good as others
Motivation ranges from not self determined to self determined in phases: extrinsic motivation regulation through identification
Something is important bc it confirms self-image and regulates behavior. Motivated by an ideal
Motivation ranges from not self determined to self determined in phases: extrinsic motivation integrated regulation
Feels connected and competent and better human being by understanding things
Recommended amount of daily exercise
300 min of moderate exercise weekly
Or 150 min vigorous exercise weekly
3 of 5 symptoms = metabolic syndrome
W
T
L
B
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Wellness/ sickness continuum
The health continuum, or illness-wellness continuum, is a tool developed by Dr. John Travis in 1972 to help nurses and doctors show patients the path to a better, healthier lifestyle.
Illness wellness continuum
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The Illness-Wellness Continuum proposes that individuals can move farther to the right, towards greater health and wellbeing, passing through the stages of awareness, education, and growth. Worsening states of health are reflected by signs, symptoms and disability. In addition, a person’s outlook can affect wellness.
Transtheoretical model of change
Maintenance stage length
Must be at least 6 months
Normal blood sugar
A fasting blood sugar level of less than 100 mg/dL (5.6 mmol/L) is considered normal.
Diabetes
A blood sugar level of 126 mg/dL (7 mmol/L) or higher on two separate tests
Pre diabetes
happens when you have elevated blood sugar levels, but they’re not high enough to be considered Type 2 diabetes. Healthy blood sugar (glucose) levels are 70 to 99 milligrams per deciliter (mg/dL).
Prediabetes levels are typically 100 to 125 mg/dL.
Intro coaching session purpose
To explain coaching process, review assessments taken if any, review coach/client responsibilities in written coaching agreement.
State the role of coach is not to advise, prescribe, diagnosis, but to support the development of self-determined goals
Coaching agreement must include:
Parameters of coaching relationship, guidelines, roles/responsibilities/expectations and outline the type of coaching
Closing session focus:
Reflect on lessons learned, progress, successes and discuss next steps for maintenance and progress toward future goals
Coach invites client to reflect about their process and articulate insights and progress
When emotion arises
Acknowledge the emotions but do not interpret or assume it’s meaning; invite the client to further describe the emotion
Reframing
Offering an alternative positive perspective
Ex- client: my son nags me to walk.
Coach: your son seems to care about your health
Health vision
Elicit client possibilities and changes that come with the new behavior, expand conversation with open-ended questions, facilitate visualization to elicit intrinsic motivation and foster new perspectives
Confidence scaling- if higher than 7 ask why not a lower number to promote confidence in the selected number
If Lower than a 7 = explore what it would take to increase confidence
Social cognitive theory- consider interplay between person, environment and behavior in the learning and change process.
2 core constructs:
Behavioral capability- actual ability to change
Self-efficacy- person’s confidence and belief in their ability to change
Growth mindset
Belief that abilities are not fixed and can be improved continuously through experimentation and persistent efforts
“Not yet”
Increase psychological resources by:
Explore emotions, strengths, skills, abilities, insights, efforts
Explore strengths to find ways to meet goals
Travis’s illness/ wellness continuum - reflects illness/wellness in different degrees with emphasis on direction they are moving instead of just identifying where they fall
Growth stage
Client has symptoms under control and is taking action towards wellness
Refer to urgent care with signs such as Low blood sugar
Know Medical red flags
Dizziness, rapid heart rate, excessive sweating
Tobacco use
Leading cause of preventable death in US
Silent killer
High BP
Diabetes signs
Frequent urination, excessive thirst, hunger, blurred vision, fatigue, increased infections
Obesity
Diagnosed by High bmi over 30
Heart disease risk factors behaviors
Tobacco use, sedentary lifestyle
High A1C (avg blood sugar levels over 2-3 months)
Detects prediabetes
Most likely ways to decrease alcohol consumption according to CDC
Alcohol screening and counseling
When not familiar with a medical condition use :
Elicit to see what the client knows about their condition - then research the condition
When familiar with a medical condition use:
EPE
Ask what client knows, offer additional info, if they want it provide it, then ask what they think
Medical advice
Cannot be given
Use EPE to refer to medical provider
Suicidal ideation or reference
Must be referred to mental health professional first. Then other strategies for reframing, redirect to positive thoughts and reflection on past successes can be provided
Consent
HIPAA rules- signed consent must be obtained before information can be shared from coach to client’s doctor
Obesity classes
Class 1: bmi 30 - 34.9
Class 2: 35 - 39.9
Class 3: 40 or higher
Class 3 “extreme or severe”
CAD- cardiovascular disease
Coronary artery disease
Plaque (cholesterol deposites) build up on walls of arteries
Overtime, plaque build up causes inside of arteries to narrow- atherosclerosis
Stroke occurs when
Blocked blood supply to brain
Contributors to CAD
Unhealthy diet
Physical inactivity
Obesity
Alcohol
Tobacco use
Heart attack- myocardial infarction
Part of the heart muscle doesn’t receive enough blood flow
Signs of stroke
-Numbness or weakness in face arm or leg, generally on one side
-confusion or trouble speaking
-trouble seeing out of one or both eyes
-trouble walking
-loss of coordination
-headache
Signs of heart attack
-pain or discomfort in jaw neck or back
-feeling weak, lightheaded or faint
-chest pain or discomfort in chest, arms, or shoulder
-shortness of breath
HDL and LDL: lipoproteins that carry cholesterol thru the blood
Total numbers:
Total should be less than 200
LDL- bad cholesterol should be less than 100, 70 is optimal
HDL- good cholesterol, more than 60 optimal
Triglycerides- less than 150
Diabetes & prediabetes : blood sugar is above normal. Insulin is not produced or not produced enough to help the body absorb glucose
Type 1, type 2 or gestational
Diabetes & prediabetes : blood sugar is above normal. Insulin is not produced or not produced enough to help the body absorb glucose
Type 1, type 2 or gestational
Fasting blood sugar criteria
Diabetes: 126 mg/dl or above
Prediabetes: 100-125
Normal 99 or below
Diabetes not fasting
200 mg/dl or higher
Fibromyalgia
Widespread pain
Unknown causes
Osteoarthritis (OA)
Cartilage within a joint begins to break down and underlying bone begins to change. Occurs in hands hips & knees
Rheumatoid arthritis
Autoimmune and inflammatory disease
Mainly attacks joints, usually many at once
Commonly affects joints in hands, wrists and knees
Lining of joint becomes inflamed, causing damage to joint tissue
