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Nbhwc > Wellness Coach Exam > Flashcards

Wellness Coach Exam Flashcards

(70 cards)

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1
Q

Underweight BMI

A

Below 18.5

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2
Q

Healthy BMI

A

18.5 - 24.9

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3
Q

Overweight BMI

A

25.0 - 29.9

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4
Q

Obesity BMI

A

30.0 and higher

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5
Q

Normal Blood Pressure

A

120/80

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6
Q

Elevated Blood Pressure or “at risk” aka prehypertension

A

Top systolic 120 to 129
Bottom diastolic below 80 mmHg

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7
Q

Stage 1 hypertension

A

Systolic 130 - 139 OR
Diastolic 80 - 89

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8
Q

Stage 2 hypertension

A

Top number 140mmHg OR
Bottom 90mmHg

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9
Q

Hypertensive emergency or crisis

A

Higher is 180/120 or higher

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10
Q

Metabolic syndrome definition

A

Cluster of conditions that increase risk of developing heart disease, stroke, or type 2 diabetes

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11
Q

Metabolic syndrome criteria

A

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

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12
Q

prochaska & DiClemente

A

Transtheoretical model
5 stages of change

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13
Q

Trans theoretical model 1970s
Stage 1

A

Precontemplation: possible denial, months away from taking action, weighing pros and cons of changing, downplay the pros

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14
Q

Transtheoretical model : contemplation

A

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

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15
Q

Transtheoretical model: step 3

A

Preparation

Small changes first to test the waters. The more prep work done the easier transition into action is.

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16
Q

Transtheoretical model: step 4 action

A

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

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17
Q

Transtheoretical model stage 5: maintenance

A

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

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18
Q

Self determination theory says we are motivated by

A

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

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19
Q

Motivation ranges from not self determined to self determined in phases: Amotivation

A

Thinking something is pointless bc of lack of competence, connection, and low autonomy

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20
Q

Motivation ranges from not self determined to self determined in phases: extrinsic motivation externally regulated

A

Needing rewards that regulate behavior (a mom provides praise for behavior)

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21
Q

Motivation ranges from not self determined to self determined in phases: extrinsic motivation introjected regulation

A

Needing to match performance of others. Feeling guilt for not being as good as others

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22
Q

Motivation ranges from not self determined to self determined in phases: extrinsic motivation regulation through identification

A

Something is important bc it confirms self-image and regulates behavior. Motivated by an ideal

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23
Q

Motivation ranges from not self determined to self determined in phases: extrinsic motivation integrated regulation

A

Feels connected and competent and better human being by understanding things

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24
Q

Recommended amount of daily exercise

A

300 min of moderate exercise weekly
Or 150 min vigorous exercise weekly

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25
3 of 5 symptoms = metabolic syndrome
W T L B S
26
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.
27
Illness wellness continuum
https://wordpress-media-library.s3-eu-west-1.amazonaws.com/wp-content/uploads/2017/03/29093156/illness-wellness-continuum-large.jpg 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.
28
Transtheoretical model of change Maintenance stage length
Must be at least 6 months
29
Normal blood sugar
A fasting blood sugar level of less than 100 mg/dL (5.6 mmol/L) is considered normal.
30
Diabetes
A blood sugar level of 126 mg/dL (7 mmol/L) or higher on two separate tests
31
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.
32
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
33
Coaching agreement must include:
Parameters of coaching relationship, guidelines, roles/responsibilities/expectations and outline the type of coaching
34
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
35
When emotion arises
Acknowledge the emotions but do not interpret or assume it’s meaning; invite the client to further describe the emotion
36
Reframing
Offering an alternative positive perspective Ex- client: my son nags me to walk. Coach: your son seems to care about your health
37
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
38
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
39
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
40
Growth mindset
Belief that abilities are not fixed and can be improved continuously through experimentation and persistent efforts “Not yet”
41
Increase psychological resources by:
Explore emotions, strengths, skills, abilities, insights, efforts Explore strengths to find ways to meet goals
42
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
43
Refer to urgent care with signs such as Low blood sugar Know Medical red flags
Dizziness, rapid heart rate, excessive sweating
44
Tobacco use
Leading cause of preventable death in US
45
Silent killer
High BP
46
Diabetes signs
Frequent urination, excessive thirst, hunger, blurred vision, fatigue, increased infections
47
Obesity
Diagnosed by High bmi over 30
48
Heart disease risk factors behaviors
Tobacco use, sedentary lifestyle
49
High A1C (avg blood sugar levels over 2-3 months)
Detects prediabetes
50
Most likely ways to decrease alcohol consumption according to CDC
Alcohol screening and counseling
51
When not familiar with a medical condition use :
Elicit to see what the client knows about their condition - then research the condition
52
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
53
Medical advice
Cannot be given Use EPE to refer to medical provider
54
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
55
Consent
HIPAA rules- signed consent must be obtained before information can be shared from coach to client’s doctor
56
Obesity classes
Class 1: bmi 30 - 34.9 Class 2: 35 - 39.9 Class 3: 40 or higher Class 3 “extreme or severe”
57
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
58
Stroke occurs when
Blocked blood supply to brain
59
Contributors to CAD
Unhealthy diet Physical inactivity Obesity Alcohol Tobacco use
60
Heart attack- myocardial infarction
Part of the heart muscle doesn’t receive enough blood flow
61
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
62
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
63
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
64
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
65
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
66
Fasting blood sugar criteria
Diabetes: 126 mg/dl or above Prediabetes: 100-125 Normal 99 or below
67
Diabetes not fasting
200 mg/dl or higher
68
Fibromyalgia
Widespread pain Unknown causes
69
Osteoarthritis (OA)
Cartilage within a joint begins to break down and underlying bone begins to change. Occurs in hands hips & knees
70
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

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