Section 3 Wrap up Flashcards
Describe the 7 pillars of mindfulness
- Acceptance: embracing things, including self, as they are, instead of how one may want them to be; 1st step in meaningful change
- Beginners mind: releasing what one believes they know to truly see things as they really are; open to new possibilities as they exist in present
- Letting go: choosing to embrace the fluidity of being present without attachment to any aspect of an experience
- Non-judging: impartial witness to one’s own experience; being aware of thoughts as they arise (whether + or -)
- Non-striving: to strive less toward one particuluar outcome and willingly paying attention to ones self movement moment by moment; movement towards goals will happen
- Patience: in the present moment and allowing things to unfold in their own time
- Trust: honoring your own feelings and intuitions and trusting them to guide you in life
Q: if a health coach ha a client who is exhibiting symptoms of severe depression, the healthcare coach should……….
Refer the client to a clinical professional in the health coach’s network
Q: The underpinning of most mindful practices is……..
a. to focus on breath work
b. the elicitation of the relaxation response
c. to catalyze present- moment focus
d. to ignore the “fight or flight” response
B the elicitation of the relaxation process
………………
Relaxation response is an inmate inducible physiological state that can reduce sympathetic arousal and increase parasympathetic activity; counters acute physiological effects of stress by decreasing blood pressure, heart rate, muscle tension, and respiration rate
Positively can affect hypertesnion, anxiety disorders, IBS and cancer
How to calculate calories from carbs, protein, fat per serving?
carbs= g of carbs X 4 Kcal/g
Protein= g of protein X 4 Kcal/g
Fat= g of fat X 9 Kcal/g
Q: What is a good source of folate?
a. oranges
b whole grain products
c. milk product
d. mushrooms
A. oranges
……………………
Q: the Dietary Guidlines suggest adults consume ——— of milk products?
3 Cups
The DASH diet is rich in what minerals?
Potassium, magnesium and calcium
Describe the principles of training?
- Specificity ( specific demands made on the body produce specific responses by the body)
- Progressive overload ( the gradual increase of physiological stress placed on the body to improve physical fitness)
- reversibility ( any improvement in physical fitness due to physical activity is reversible with he discontinution of the the program= use it or lose it)
What are the 2 nonmodifiable risk factor of atherscoletics CVD?
Age and Family history
What are the exercise intensity factors?
Threshold factors
?
Ch9 video what is physical activity?
How do sleep problems affect cognitive functions and dementia?
By preventing the brain fluids from removing harmful substances
What are the reasons that exercise has a positive effect on sleep quality?
- improves psychophysiological state
- increases body’s need for restorative sleep
- increase exposure to natural light
- Aids in establishing a regular schedule
What is the BEST way a health coach can help a client who is trying to quit smoking?
A. educating the client on how to change behvior
B. Helping the client find a social-support network of people who do not smoke
C. referring a client to a medical professional for nicotine replacement prducts
D. Helping the client to identify their antceonds and consequences of the tobacco use bhevior
D. Helping the client to identify their antceonds and consequences of the tobacco use bhevior
How many deaths in the US are related to smoking?
20%
What 2 aspects do all practices that elicit the relaxation response appear to have ?
what are some common practices?
Repetition (words or movement) and passive disregard of thoughts as they arise
Mindful movement
Meditation
breathing exercises
