NBC-HWC Exam Prep

3.3.5 Mental Health

"a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community." There is emerging evidence that positive mental health is associated with improved health outcomes.

3.3.5 Mental Illness

"collectively all diagnosable mental disorders" or "health conditions that are characterized by alterations in thinking, mood, or behavior (or some combination thereof) associated with distress and/or impaired functioning."

3.2.5 Some people with high cholesterol have an inherited genetic condition called

"familial hypercholesterolemia" (FH). This condition causes very high LDL ("bad") cholesterol levels beginning at a young age that, left untreated, continue to worsen with age.

3.2.3 The medical care costs of obesity in the United States are high. In 2008 dollars, these costs were estimated to be

$147 billion

3.2.3 The annual nationwide productive costs of obesity obesity-related absenteeism range between

$3.38 billion ($79 per obese individual) and $6.38 billion ($132 per obese individual)

3.2.3 LDL cholesterol

("bad") cholesterol ("L" ousy cholesterol)

3.2.3 HDL

("good") cholesterol ("H" ealthy cholesterol)

Risk Factors - T1D

(F-A-R) family history, young age, white race

T1D symptoms

(frequent urination, thirsty, weight loss, hungry, blurry vision, numbness/tingling, tired, dry skin, slow healing sores, more infections) + nausea, vomiting, stomach pains

2.3 Communicate Effectively Powerful Questioning

- Asks questions that reflect active listening and an understanding of the clients perspectives - Asks questions that evoke discovery, insight, commitment, or action - Asks open-ended questions that create greater clarity, possibility, or new learning - Asks questions that move the client toward what they desire, not questions that ask for the client to justify or look backward

Approach to Health - Related Quality of Life and Well-being 4 overarching goals

- Attain high-quality, longer lives free of preventable disease, disability, injury, and premature death. - Achieve health equity, eliminate disparities, and improve the health of all groups. - Create social and physical environments that promote good health for all. - Promote quality of life, healthy development, and healthy behaviors across all life stages.

2.4 Client Emotions and Energy

- Attend to the clients state of being - Acknowledge client's emotions - Ask client to describe emotions when appropriate - Show empathy - Foster self- compassion

3.3.5.5 Coping with stress

- Avoid drugs and alcohol - Find support - Connect socially - Take care of yourself - Stay active

2.3 Active listening and presence

- Be attentive and mindful - Be open-minded - Be curious without assumptions - Pace communication to fit client's needs - Listen for what is not being said - Nonverbal communication - Use silence appropriately - Attend to and address nonverbal communications

3.3.6 Ways to quit smoking

- Brief help by a doctor - Individual, group or telephone counseling - Behavioral therapies - Medications: nicotine patch, gum, lozenge, inhaler, nasal sprays, buproprion SR, Varenicline tartrate - 68% adult smokers want to quit (2015) - more than 3/5 have quit (2018) - Quitting cuts risks * 1 year: heart attack risk drops sharply * 2-5 years: stroke risk reduces to that of non-smoker * 5 years: most cancer risk drops in 1/2 * 10 years: lung cancer risk drops in 1/2

2.10 Facilitating Learning and Results Managing progress and accountability

- Clearly requests of the client actions that will move the client towards their goals - Demonstrates follow-through by asking the client about those actions that the client committed to during previous sessions -Acknowledges client for what they have done, not done, learned or become aware of since previous session - Effectively prepares, organizes and reviews with client information obtained during sessions -Promotes client's self-discipline and holds the client accountable for what they say they are going to do - Positively confronts the client with the fact that he/she did not take agreed-upon actions.

2.8 Assist client to evaluate and integrate health information

- Coach identifies what client understands - Coach assists client in finding and utilizing health and wellness resources such as health care provider, health and wellness assessments, health risk assessments, basic biometrics and appropriate referrals

4.1 Professional Conduct

- Commit to the same level of professionalism as all HCPs. -Includes: Ongoing development of skills, staying up-to-date with relevant research - follow recertification procedures established by ICHWC

4.2 Ethics Competencies

- Confidentiality - Working within an organization; serving sponser and client - Conflicts of interest - Demonstrate dignity and respect for all people, honor diversity, cultural sensitivity - True and accurate representation of your training, experience, expertise, credentials - Staying within scope of practice -Self - monitoring and management of triggers and boundaries - Seek consultation or supervision as needed

1.4 Follow up sessions

- Connect, have client self-assess state at beginning of session - Check in on prior commitments/action steps -Establish SMART goals/action steps -Use appropriate skills/processes depending on clients focus -Articulation new action steps/adjust plan if needed -Discover and reflect clients learning -Communicate appreciation of clients work -Schedule next appointment

2.10 Facilitating Learning and Results Planning and Goal Setting

- Consolidates collected information and establishes a coaching plan and developmental goals - Creates a plan with results that are SMART - Makes plan adjustments as warranted by the coaching process and by changes in the situation

4.1 Professional Conduct - Competencies

- Continue ongoing training and development as a HC - Engage in personal health and well-being, including physical and emotional health and potential burnout - Engage in self-awareness practices, including emotional self-regulation

3.2.6 High Cholesterol Risk Factors

- DM - Unhealthy diet - Physical Inactivity - Obesity - Age - Sex - LDL rise easier for women than men - Race or ethnicity

2.2 Trust and Rapport

- Demonstrate benevolence, honesty, sincerity and authenticity - Convey unconditional postive regard - Follow through on commitments made to the client - Openly name and address discord/conflict between coach and client as it occurs and resolve in a timely manner

1.2 Initial or intake session

- Describe coaching process - Coach clarifies roles and expectations ( the coach will not diagnose or prescribe, nor give unsolicited advice) - Determine if client is appropriate for coaching - Establish coaching agreement - Allow for client to self-determine their goals and action steps - Review assessment/biometrics or other data sources - Discuss guidelines and specific parameters (logistics, fees, scheduling)

3.2.4 CAD Diagnosis

- For some people the first sign is a heart attack - measure blood pressure, cholesterol, and sugar levels. If at high risk, doctor can use several tests to diagnose (ECD or EKG, Echocardiogram, Exercise stress test, Chest X-Ray, Cardiac catheterization, Coronary angiogram

3.2.4.2 Stroke Risk Factors Family History

- Genetics - Age - chances of stroke double every 10 years after age 55 - More common in women than men - Race or ethnicity - African Americans, Hispanics, American Indians, Alaskan Natives

2.14 How to guide client with active experimentation and self-discovery

- Growth mindset - Practice techniques in session - Decisional balance

4.3 Legal

- HC ensures that client records are protected - HC remains aware of the pertinent regulations given their practice setting

3.2.5 What are the risk factors for OA? (5)

- Joint injury or overuse (such as knee bending and repetitive stress on a joint). - Age - Gender—Women are more likely to develop OA than men, especially after age 50. - Being obese - Genetics - Race— Some Asian populations have lower risk

2.2 Building Rapport

- Matching Posture - Pacing speaking style in similar way to client - Ramping up or scaling back energy to match - Holding gaze - Listening intently

3.2.1 Measuring BP (2003)

- Measured by using cuff that will inflate and let air out. Blood Pressure Levels: Normal: systolic: less than 120 mmHg diastolic: less than 80mmHg At risk (prehypertension): systolic: 120-139 mmHg diastolic: 80-89 mmHg High: systolic: 140 mmHg or higher diastolic: 90 mmHg or higher

2.6 Expand the Conversation

- Open-ended questions - Evocative (powerful) questions - Use of metaphors based on client language and interests - Brainstorm -Connect the focus to multiple dimensions of clients life -Explore Broader perspectives and inspire interests in new possibilities - Incorporate coaches' intuition

3.2.5.2 Types of arthritis

- Osteoarthritis (OA) - Rhuematoid Arthritis (RA) - Fibromyalgia - Lupus - Gout

3.2.4 Coronary Artery Disease (CAD) Cause

- Plaque buildup in the walls of the arteries that supply blood to the heart and other parts of the body. Plaque is made up of deposits of cholesterol and other substances in the artery. Plaque buildup causes the inside of the arteries to narrow over time, which could partially or totally block the blood flow. This process is called atherosclerosis. • Too much plaque buildup and narrowed artery walls can make it harder for blood to flow through your body. When your heart muscle doesn't get enough blood, you may have chest pain or discomfort, called angina. Angina is the most common symptom of CAD. • Over time, CAD can weaken the heart muscle. This may lead to heart failure, a serious condition where the heart can't pump blood the way that it should. An irregular heartbeat, or arrhythmia, also can develop.

3.2.2. Pre- DM

- Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. Symptoms and risk factors: - Being overweight - Being 45 years or older - Having a parent, brother, or sister with type 2 diabetes - Being physically active less than 3 times a week - Ever having gestational diabetes (diabetes during pregnancy) or giving birth to a baby who weighed more than 9 pounds - Having polycystic ovary syndrome Race and ethnicity are also a factor: African Americans, Hispanic/Latino Americans, American Indians, Pacific Islanders, and some Asian Americans are at higher risk.0

2.3 Active listening skills

- Reflection of feeling - Use of silence - Relying on your intuition - Requesting clarification - Acknowledging - Stigmatization

3.1 Well-being is associated with:

- Self-perceived health - Longevity - Healthy behaviors - Mental and physical illness - Social connectedness - Productivity - Factors in the physical and social environment

3.2.4 Signs of Stroke in Men and Women (5)

- Sudden numbness or weakness in the face, arm, or leg, especially on one side of the body - Sudden confusion, trouble speaking, or difficulty understanding speech - Sudden trouble seeing in one or both eyes - Sudden trouble walking, dizziness, loss of balance, or lack of coordination - Sudden severe headache with no known cause

2.1 Client Centered Relationship

- The coach provides the structure of the session and serves as a facilitative partner - Client's agenda, needs, interests and preferences (vs coach's) drives the coaching relationship - Share coach's personal information/experience only when appropriate - Share information or recommendations only when asked or given permission to do so or as otherwise required within scope of practice - Observe, name and refer to client's beliefs and values - Convey the belief that the client is a resourceful, expert in own experience - Adjust approach according to clients health literacy

3.2.4.2 Stroke Risk Factors Behavior

- Unhealthy diet - diets high in sat./trans fat, sodium and cholesterol - Physical inactivity - Obesity - To much alcohol - Tobacco use

3.2.1 HTN Behaviors - Risk factors

- Unhealthy diet: Eating too much sodium/not enough potassium -Physical Inactivity -Obesity - Too much alcohol - Tobacco Use

3.3.1.8 Safe and effective weight loss program should include

- a plan to keep the weight off over the long run - guidance on how to develop healthier eating and physical activity habits - ongoing feedback, monitoring and support - slow and steady weight-loss goals:1/2 -2 pounds per week

3.3.1.8 Anti-inflammatory diet

- consider the Mediterranean diet - high in fruits, vegetables, nuts, whole grains, fish and healthy oils

3.2.3 subcutaneous fat

- fatty tissue just beneath the skin - no special threat

3.3.4 Sleep-disordered breathing (SDB)

- includes sleep apnea - characterized by intermittent airway obstruction or pauses in breathing. -left untreated increases risk of heart attack or stroke 2-4x. -risk factor: obesity

3.2.5.2 Arthritis

- inflammation of a joint(s) Symptoms: - Pain or aching. - Stiffness - Swelling - Redness - Less range of motion

3.3.1 Social Determinants of diet

- knowledge and attitudes - skills - Social support - Societal and cultural norms - food and agricultural policies - food assistance programs - economic price systems - access to healthy foods - places to where people eat - marketing - interventions to improve weight -change knowledge and skills - physical activity

3.2.5.1 5 conditions of metabolic syndrome

- large waistline: 35" or more for women, 40" or more for men. -Elevated triglycerides: level of 150 mg/dl or more, or being on medication for TGs -Low HDL cholesterol: below 40 mg/dl (men); below 50 mg/dl (women) - Elevated BP: above 130/85 mg/dl (any one number) - High fasting BS: above 100 mg/dl

3.3.6 Cigarette smoking

- leading preventable cause of death in the US - Increases risk for death from all causes in men and women

3.2.4.2 Stroke Acting F.A.S.T

- only beneficial when stroke is recognized and diagnosed within 3 hours. F- Face - Does one side of the face droop when smiling. A-Arms - Does one arm drift downward when the person raises both arms. S-Speech - Is speech slurred or strange? T - Time - If you see any of these signs call 911.

3.3.4 Sleep Apnea

- periodic gasping or "snorting" noises, during which their sleep is momentarily interrupted. - Those with sleep apnea may also experience excessive daytime sleepiness, as their sleep is commonly interrupted and may not feel restorative. - Treatment of sleep apnea is dependent on its cause. If other medical problems are present, such as congestive heart failure or nasal obstruction, sleep apnea may resolve with treatment of these conditions. - Gentle air pressure administered during sleep (typically in the form of a nasal continuous positive airway pressure device) may also be effective in the treatment of sleep apnea. - As interruption of regular breathing or obstruction of the airway during sleep can pose serious health complications, symptoms of sleep apnea should be taken seriously. Treatment should be sought from a health care provider.

3.2.5.1 Metabolic Syndrome Increased risk

- person with hx of DM - person with a sibling or parent with DM - Women verse men - women with PCOS

4.2.1 Confidentiality

- the coach needs to create a safe place by establishing a policy of confidentiality from the beginning - HIPPA requires that individuals, agencies, and organizations to comply with the law's requirement to protect the privacy and security of health information

3.2.6 Triglycerides

- type of fat found in blood that the body uses for energy. -High levels of TGs with low HDL or high LDL can increase risk of heart attack and stroke. Desirable: less than 150 mg/dL Borderline high: 150-199 mg/dL High: 200-499 mg/dl Very high: Greater than 500 mg/dL

2.3 Communicate Effectively Active Listening

-Attends to the client and the client's agenda and not to the coaches agenda for the client - Hears the client's concerns, goals, values and beliefs about what is and not possible - Distinguishes between the words, the tone of voice and the body language - Summarizes, paraphrases, reiterates, and mirrors back what client has said to ensure clarity and understanding - Encourages, accepts, explores and reinforces the client's expression of feelings, perceptions, concerns, beliefs, suggestions, etc. - Integrates and builds on clients ideas and suggestions - "Bottom-lines" or understands the essence of communication and helps the client get there rather than engaging in long, descriptive stories -Allows the client to vent or "clear" the situation without judgement or attachment in order to move on to the next steps.

2.7 Focus and refocus the conversation

-Closed-ended questions - Interrupt and re-direct - Bottom-lining - Scaling Questions (using a scale of 1-10) - Ask the client to summarize the topic

2.11 Clients freedom of choice, autonomy and intrinsic motivation

-Elicit the clients perspectives - Help client explore and articulate values, sense of meaning and purpose - Help client envision desired of their optimal health and/or wellbeing - Discuss and honor client's preferences for self-monitoring, accountability, mode of connecting - Self-determination theory - Motivational interviewing concepts

2.12 Client Self-efficacy

-Explore ways to improve self-efficacy - Engage client in problem-solving -Engage client to evaluate options, considering both short and long-term benefits and consequences -Use client's awareness, learning, and tools to support the client to improve confidence in making informed decisions -Social Cognitive theory

1.3 Early sessions

-Have client assess current state of their health and/or well being - Explore the clients visions of their optimal health and/or well being -Identify gaps between current state and desired lifestyle/outcomes -Explore client preference for priority areas of focus - Establish long-term goals -Establish short-term SMART goals/action steps -Support the client in achieving the SMART goals/action steps -Establish preferences for maintaining accountability

1.5 Final Coaching Session

-Invite client to reflect on, assess and articulate process made, challenges experienced, lessons learned and growth attained -Assist in developing sustainable pathway forward and/or maintenance/relapse prevention plan including available support and resources

2.3 Communicate Effectively Direct Communication

-Is clear, articulate and direct in sharing and providing feedback - Reframes and articulates to help the client understand from another perspective what he/she wants or is uncertain about - Clearly states coaching objectives, meeting agenda and purpose of techniques or exercises - Uses language appropriate and respectful to the client - Uses metaphor and analogy to help to illustrate a point or paint a verbal picture

3.3.7 Alcohol screening and counseing should occur in

-PCP practices - Emergency departments - OB/GYN practices - Trauma centers

3.2.4.2 Stroke Risk Factors Medical Conditions

-Previous stroke or transient ischemic attack - High blood pressure - High cholesterol - Heart disease - Sickle Cell disease - DM

2.10 Client awareness, perspective shifts and insights

-Reframe - Address self-defeating perceptions - Explore patterns related to client behaviors and decision tendencies (e.g., triggers, thoughts, emotions, physical sensations, and environment) - Awareness of self-talk and adjustment as appropriate

3.1.1 Healthy People 2020 Health-related quality of life and well-being foundation health measures

-Self-rated physical and mental health -Overall well-being -Participation in society

2.5 Reflection

-Simple content reflections, paraphrasing - Double-sided and other types of reflections in MI - Summaries - Recall Previous Information and experiences of client

2.13 How to improve the client's support

-The coach assists the client in developing supporting relationships and identifying community resources - relationships, tools, resources, environments

2.9 Goals and Implementing actions

-Transtheoretical Model -SMART goals - Patient activation and engagement models - Facilitate visualizing to elicit intrinsic motivation and goal direction - Commitment to action -Encourage behavioral stretches but also set a comfortable pace of learning and implementation of client's goal - Anticipate, plan and help client navigate challenges - Outcomes tracking

3.3.7 Talking with a patient about their drinking is the first step of screening and brief counseling

-Use a set of questions to screen all patients for how much and often they drink - counseling patients about the health dangers of drinking too much. including women who are or might be pregnant - referring only those few patients who need specialized treatment for alcohol dependence

3.2.3 Visceral fat

-located around the internal organs - releases metabolic products directly into the portal circulation - lipotoxicity -Best measured by waist to hip

3.3.7 Opioid addiction risk factors

-obtaining overlapping prescriptions from multiple providers and pharmacies - taking high daily dosages of prescription opioid pain relievers - having mental illness or history of alcohol or other substance abuse - living in rural areas and having low income

1-5 scale of empathy

1 being - Clinician has no apparent interest in clients view. 5 being - Clinician shows evidence of deep understanding of clients point of view.

3.3.7 Moderate drinking definition

1 drink/day for women and 2 drinks/day for men

AI protocol for 4 discoveries

1. Best experience 2. Core Values 3. Generative conditions (change also from outside-environments, networks, relationships, policies) 4. Three wishes (hopes and dreams

Cognitive Strengths that entail the acquisition and use of knowledge:

1. Creativity 2. Curiosity 3. Open-mindedness 4. Love of learning 5. Perspective

3.3.4 Sleep Hygiene

1. Go to bed at the same time each night and wake at the same time each morning. 2. Make sure the bedroom is a quiet, dark and relaxing environment, which is neither too hot or too cold. 3. Make sure the bed is comfortable and only use it for sleeping. 4. Avoid large meals before bedtime.

Some reasons that coaches would refer to an equipped mental health provider

1. exhibiting a decline in his or her ability to experience pleasure and/or increase in being sad, hopeless and helpless 2. Has intrusive thoughts or is unable to concentrate or focus 3. Is unable to get to sleep or awakens during the night and is unable to get back to sleep or sleeps excessively 4. Has a change in appetite, whether a decrease or increase 5. Is feeling guilty because others have suffered or died 6. Has feelings of despair or hopelessness 7. Is being hyper-alert or excessively tired 8. Has increased irritability or outbursts of anger 9. Has impulsive and risk-taking behavior 10. has thoughts of death and suicide

3.2.2 Prediabetes fasting blood sugar

100 mg/dl to 125 mg/dl

3.3.7 Definition of one drink

12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits

Pre-Hypertension (2017)

120-129/80

3.2.2 Diabetes fasting blood sugar

126 mg/dl or higher

3.2.2 Prediabetes OGTT

140-199 mg/dl

3.3.3 Exercise recommendations for adults

150 minutes/week of moderate intensity aerobic activity or 75 minutes/week of vigorous intensity aerobic activity (or some combination of the two)

3.3.5 Percentage of adults with optimal mental health

17% of US adults

3.3.4 Hours of sleep - adult

18-60 years: 7 or more hours per night 61-64 years: 7-9 hours 65 years and older: 7-8 hours

3.2.4 Amount of oxygen the brain uses despite it being 2% of body weight

20% of oxygen we take in

3.2.4 To work properly, your brain needs oxygen. Although your brain makes up only 2% of your body weight, it uses what percent of the oxygen you breathe?

20% of the oxygen you breathe

SDB in adults

20-40% oder adults; 2-3x increased risk of stroke & mortality

3.2.2 Random blood sugar test (Diabetes diagnosis)

200 mg/dL or greater

3.2.2 Diabetes OGTT

200 mg/dl or higher

3.1.1 Self-rated physical and mental health, overall well-being, participation in society

3 Domains of the Healthy People 2020 HRQOL

3.2.5.1 Metabolic syndrome / Insulin Resistance/ Obesity syndrome

3 of the 5 factors: large waistline, high triglycerides (or taking medicine to treat it), low HDL (or taking medicine to treat it), hypertension (or taking medicine to treat it), high fasting blood sugar (or taking medicine to treat it)

3.2.3 According to waist circumference: Low risk for women is

31.5 inches and below

3.2.3 According to waist circumference: Intermediate risk for women is

31.6-34.9 inches

3.2.3 According to waist circumference: high risk for women is

35 inches and above

3.2.3 According to waist circumference: Low risk for men is

37 inches and below

3.2.3 According to waist circumference: Intermediate risk for men is

37.1-39.9 inches

Recommended ratio of positive to negative emotions

3:1

3.2.3 According to waist circumference: high risk for men is

40 inches and above

3.2.6 HDL (average risk for men)

40-50 mg/dl

3.3.7 Definition of binge drinking

5 or more drinks for men or 4 or more drinks for women (within 2 to 3-hour time period)

3.3.1.8 Recommended amount of weight loss in 6 months

5-10% of body weight

3.2.2 Prediabetes A1C

5.7-6.4%

3.2.6 HDL (average risk for women)

50-59 mg/dl

3.2.2 Diabetes A1C

6.5% or higher

3.2.6 Ideal HDL ("good" cholesterol) is

60 mg/dL or higher

3.3.2 Recommended amount of water daily

64 oz

3.3.3 Percentage of adults and adolescents who do not meet activity guidelines

80%

3.2.1 Number of Americans who will develop high BP

9 in 10 Americans

Normal BP

< = 120/80

3.2.5.1 Metabolic syndrome diagnosis (HDL level)

<50 mg/dl for women and <40 mg/dl for men

Stage 1 HBP (2017)

> = 130/80 mm Hg

3.3.5.6 Meditation

A quiet location with as few distractions as possible; a specific, comfortable posture (sitting, lying down, walking or in other positions); a focus of attention (a specially chosen work or set of words, an object, or the sensations of the breath); and an open attitude (letting distractions come and go naturally without judging them)

2.4.4 Empathy

A respectful understanding of another person's experience

ABCs of Heart Disease

A: take aspirin; B: control BP; C: control cholesterol; S: don't smoke

3.2.5 People at greatest risk for metabolic syndrome have these underlying causes:

Abdominal obesity (a large waistline) An inactive lifestyle Insulin resistance

3.3.4 Dopamine

Abnormality of this neurotransmitter associated with Restless Leg Syndrome

3.2.6 HDL cholesterol

Absorbs cholesterol and carries it back to the liver which flushes it from the body. -"good" cholesterol, high levels can reduce risk of heart disease and stroke Good: 40 mg/dL and above Optimal: 60 mg/dL and above

3.3.5 Depression Criteria

According to the American Psychiatric Association's diagnostic criteria for Major Depressive Disorder, a person must experience five or more symptoms below for a continuous period of at least two weeks. - Feelings of sadness, hopelessness, depressed mood - Loss of interest or pleasure in activities that used to be enjoyable - Change in weight or appetite (either increase or decrease) - Change in activity: psychomotor agitation (being more active than usual) or psychomotor retardation (being less active than usual) - Insomnia (difficulty sleeping) or sleeping too much - Feeling tired or not having any energy - Feelings of guilt or worthlessness - Difficulties concentrating and paying attention - Thoughts of death or suicide. Most symptoms must be present every day or nearly every day and must cause significant distress or problems in daily life functioning.

2.9.1 TTM stage #4

Action (making a change and continuing for approx. 6 months)

2.9.1 ABCD (from Changing to Thrive)

Activating event, Beliefs about event, Consequences of our beliefs, Dispute (challenge our beliefs)

2.5 Questions lead to... (which part of brain processes)

Activation in the left prefrontal cortex (CEO or analytical portion of the brain)

2.5 Reflections lead to... (processed by which part of brain)

Activation in the limbic region of the brain (where emotions, rewards, and pleasure are regulated)

2.5.1 Simple Reflection Repeat

Adds little to no meaning or emphasis to what the client said. Client: "I want to start taking my medication again." Coach: "You want start taking your medication again."

Smoking Cessation

Adds longevity; cuts disease risks: cardiovascular 1 year after; strokes 2-5 years; cancers 5 years; lung cancer 10 years

3.2.2 84.1 million (more than 1 in 3)

Adults in the US with prediabetes

SDB in children

African 2x more likely to get compared to Europeans. - low socio-economic status, school difficulties, metabolic disorders, future heart diease risk

3.2.5.2 Arthritis Non-modifiable risk factors

Age Gender: Most types are more common in women, gout is more prevalent in men Genetic: specific genes are associated with RA, lupus, ankylosing spondylitis.

Risk Factors - Fibromyalgia

Age, Lupus/RA & possibly: family history, gender (women), PTSD, repetitive injuries, Viral Illness, obesity

3.2.5 Characteristics that increase risk of Rheumatoid arthritis: (6)

Age. Sex typically 2-3 times higher in women than men. Genetics Smoking No history of live births Obesity.

3.2.1 HTN non-controllable characteristics

Age: Because your blood pressure tends to rise as you get older, your risk for high blood pressure increases with age. About 9 of 10 Americans will develop high blood pressure during their lifetimes. Sex: Women are about as likely as men to develop high blood pressure at some point during their lives. Race or ethnicity: Blacks develop high blood pressure more often than whites, Hispanics, Asians, Pacific Islanders, American Indians, or Alaska Natives. Compared to whites, blacks also develop high blood pressure earlier in life.

3.2.3 Consequences of Obesity

All-causes of death (mortality) High blood pressure (Hypertension) High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia) Type 2 diabetes Coronary heart disease Stroke Gallbladder disease Osteoarthritis (a breakdown of cartilage and bone within a joint) Sleep apnea and breathing problems Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver) Low quality of life Mental illness such as clinical depression, anxiety, and other mental disorders8 Body pain and difficulty with physical functioning

3.2.3 People who have obesity, compared to those with a normal or healthy weight, are at increased risk for many serious diseases and health conditions, including the following (14 conditions)

All-causes of death (mortality) High blood pressure (Hypertension) High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia) Type 2 diabetes Coronary heart disease Stroke Gallbladder disease Osteoarthritis (a breakdown of cartilage and bone within a joint) Sleep apnea and breathing problems Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver) Low quality of life Mental illness such as clinical depression, anxiety, and other mental disorders8,9 Body pain and difficulty with physical functioning10

3.3.5.6 Progressive Relaxation

Also called Jacobson relaxation or progressive muscle relaxation, involves tightening and relaxing various muscle groups. Often combined with guided imagery and breathing exercises.

3.2.4.1 #1 Most common symptom of CAD

Angina (others: weakness, pain in arms/shoulders, shortness of breath)

2.11.5 Self-determination theory components

Autonomy, Competence, Relatedness

3.2.3 Obesity Causes

Behavior - diet and exercise Community environment - people and families may make decisions based on their environment or community. Genetics Diseases and Drugs - Some illnesses may lead to obesity or weight gain. These may include Cushing's disease, and polycystic ovary syndrome. Drugs such as steroids and some antidepressants may also cause weight gain.

3.2.5 The following make it more likely that you will develop hyperuricemia, which causes gout:

Being obese. Having certain health conditions—congestive heart failure, hypertension (high blood pressure), insulin resistance, metabolic syndrome, diabetes, and poor kidney function. Using certain medications, such as diuretics (water pills). Drinking alcohol. Eating or drinking food and drinks high in fructose Having a diet high in purine-rich foods include red meat, organ meat, and some kinds of seafood, such as anchovies, sardines, mussels, scallops, trout, and tuna.

Types of discoveries in AI Step #2

Best experiences, core values, generative conditions, three wishes

3.3.5.6 Biofeedback- Assisted Relaxation

Biofeedback techniques measure body functions and give you information about them so that you can learn to control them. Utilizes electronic devices to teach you to produce changes in your body that are associated with relaxation such as reduced muscle tension.

3.2.4 Atherosclerosis

Build-up of plaque in the arteries

3.2.4 Angina is the most common symptom of

CAD Coronary artery disease

3.2.5.3 Diseases associated with chronic inflammation

CAD, diabetes, obesity, arthritis, cancer, and Alzheimer disease

3.3.2 Water Recommendations

CDC recommends: Women: 2.7 liters (91 oz) of water a day Men: 3.7 liters (125 oz) of water a day

3.2.4 What is the 'chain of survival' for surviving a heart attack

Call 911 CPR AED Care by professionals

3.3.6 Smoking and respiratory

Can cause lung disease by damaging your airways and the small air sacs (alveoli) found in your lungs - can cause COPD (incl emphysema and chronic bronchitis) - 12-13x more likely to die from COPD than non-smokers

3.2.2 Beta cells

Cell in the pancreas that make insulin

3.2.4 Cardiac catheterization

Checks the inside of your arteries for blockage by inserting a thin, flexible tube through an artery in the groin, arm, or neck to reach the heart. Health care professionals can measure blood pressure within the heart and the strength of blood flow through the heart's chambers as well as collect blood samples from the heart or inject dye into the arteries of the heart (coronary arteries).

3.2.4 Angina

Chest pain

3.2.5 What are the symptoms of a heart attack?

Chest pain or discomfort. Discomfort in one or both arms, the back, neck, jaw, or stomach. Shortness of breath Breaking out in a cold sweat, nausea, or light-headedness.

3.3.5.4 How stress affects the body Male Reproductive System

Chronic stress, ongoing stress over an extended period of time, can affect testosterone production, sperm production and maturation, and even cause erectile dysfunction or impotence.

3.3.5.4 How does chronic stress affect the body: Cardiovascular

Chronic stress, or a constant stress experienced over a prolonged period of time, can contribute to long-term problems for heart and blood vessels. The consistent and ongoing increase in heart rate, and the elevated levels of stress hormones and of blood pressure, can take a toll on the body. This long-term ongoing stress can increase the risk for hypertension, heart attack or stroke. post-menopausal women with low estrogen are at greater risk of heart disease via chronic stress.

4.2 Liability and scope of practice

Coach needs to set clear limitations around his or her scope of practice in order to minimize liability risks of advice that could be harmful to the client.

2.2 Co-Creating the Relationship Establishing Trust and Intimacy

Coach will: -Show genuine concern for the clients welfare and future. -Demonstrates personal integrity, honesty and sincerity - Establishes clear agreements and keeps promises - Demonstrates respect for client's perceptions, learning style and personal being. - Provides ongoing support for and champions new behaviors and actions, including those involving risk-taking and fear of failure. - Asks permission to coach client in sensitive, new areas

2.10 Facilitating Learning and Results Designing Actions

Coach: - Brainstorms and assists the client to define actions - Helps the clients to focus on and systematically explore specific concerns and opportunities that are central agreed-upon coaching goals - Promotes active experimentation and self-discovery -Celebrates client successes and capabilities for future growth - Challenges clients assumptions and perspectives to evoke new ideas - Helps the client "do it now" during coaching session - Encourages stretches and challenges but also a comfortable pace of learning

2.10 Facilitating Learning and Results Creating Awareness

Coach: - Goes beyond what is said in assessing clients concerns - Communicates broader perspectives to clients and inspires commitment to shift their viewpoints - Helps clients to see the different, interrelated factors that affect them and their behaviors - Identifies major strengths vs. major areas for learning and growth - Asks the client to distinguish between trivial and significant issues, situational vs. recurring behaviors, when detecting a separation between what is being stated and what is being done

2.2 Co-Creating the Relationship Coaching Presence

Coach: -Is present and flexible during the coaching process, dancing in the moment - Accesses own intuition and trusts one's inner knowing-- "goes with the gut" -Is open to not knowing and taking risks - Sees many ways to work with the client and chooses in the moment what is most effective - Uses humor effectively to create lightness and energy -Confidently shifts perspectives and experiments with new possibilities for own action -Demonstrates confidence in working with strong emotions and can self-manage and not be overpowered or enmeshed by clients emotions

4.2 Distinguishing between coaching and therapy

Coaches help clients who are not experiencing serious mental distress build a better future, whereas therapists generally work with clients in distress and help them heal small and large emotional traumas and/or manage mental conditions

2.5.3 Types of summarizing statements

Collecting, linking, and transitioning

3.2.3 Obesity

Combination of contributing factors (behavior and environment) Obesity is a serious concern because it is associated with poorer mental health outcomes, reduced quality of life, and the leading causes of death in the U.S. and worldwide, including diabetes, heart disease, stroke, and some types of cancer.

CAT (moving toward being in favor of change)

Commitment to change, Activation, Taking steps

3.2.5.2 Fibromyalgia

Condition causing widespread pain, sensitivity to pain, sleep issues, fatigue, emotional / mental distress

2.9.1 TTM stage #2

Contemplation (planning to change in the next 6 months)

3.2.5 CHD stands for

Coronary Heart Disease (CHD). "heart disease"

3.2.3 Some illnesses may lead to obesity or weight gain. These may include

Cushing's disease, and polycystic ovary syndrome

5 Ds of AI (Appreciative Inquiry Change Process)

Define, Discover, Dream, Design, Destiny

2.9.1 The D of Action

Demanding

3.3.5 Depression

Depression is characterized by persistent sadness and sometimes irritability (particularly in children) and is one of the leading causes of disease or injury worldwide for both men and women. Depression can cause suffering for depressed individuals and can also have negative effects on their families and the communities in which they live. Depression is the most common type of mental illness, affecting more than 26% of the U.S. adult population. It has been estimated that by the year 2020, depression will be the second leading cause of disability throughout the world, trailing only ischemic heart disease.

DARN acronym (preparatory change talk)

Desire, Ability, Reasons, Need

2.9.1 3 tasks of those in contemplation

Determine pros of changing, determine barriers to change, and develop solutions to overcome barriers

3.2.2. Diabetes

Diabetes is a chronic (long-lasting) disease that affects how your body turns food into energy. Most of the food you eat is broken down into sugar (also called glucose) and released into your bloodstream. Your pancreas makes a hormone called insulin, which acts like a key to let the blood sugar into your body's cells for use as energy. If you have diabetes, your body either doesn't make enough insulin or can't use the insulin it makes as well as it should. When there isn't enough insulin or cells stop responding to insulin, too much blood sugar stays in your bloodstream, which over time can cause serious health problems, such as heart disease, vision loss, and kidney disease.

3.2.1 Risk factors for hypertension

Diabetes, prehypertension, unhealthy diet, inactivity, obesity, alcohol and tobacco use, black ethnicity

3.3.1.8 DASH diet

Dietary Approaches To Stop Hypertension - Eating fruits, vegetables and whole grains - Including fat-free or low fat dairy products, fish, poultry, beans, nuts, and vegetable oils - Limiting foods that are high in sat. fat such as fatty meats, full fat dairy products - Limiting sugar-sweetened beverages and sweets *limit sodium to 2300mg or 1500mg sodium http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

3.3.1.3 DASH diet definition

Dietary Approaches to Stop Hypertension

3.2.4 5 major risk factors for heart disease:

Diets high in saturated fats, trans fat, and cholesterol sedentary life style obesity alcohol use tobacco use

2.9 Goal setting theory mechanisms

Direct attention, energizing, task persistance, effective strategies

Goal Setting Theory- 4 mechanisms

Directed Attention,Energizing, Task Persistence, Strategy

Functions of goals

Directive, Energizing, Affecting persistence, Affecting action (by leading to discovery, knowledge, strategies)

2.9.1 The D of Maintenance

Distress

2.9.1 The 3 Ds of Precontemplation

Don't know how, Demoralized, Defensive

2.9.1 The 2 Ds of Contemplation

Doubt, Delay

2.9.1 The D of Preparation

Dread

3.2.5 Major behaviors that cause high cholesterol:

Eating a diet high in saturated fat and trans fat lack of exercise

3.3.5 Mental Health Indicators

Emotional Well-being Psychological Well-being Social Well-being

3.3.5 Domains of mental health

Emotional well-being, Psychological well-being, Social well-being

2.11.6 Four-Process Model of MI

Engaging Focusing Evoking Planning

2.11.6 Motivational interviewing processes

Engaging, Focusing, Evoking, Planning

1.1 Prior to a coaching session...

Ensure coach is calm, present and emotionally available. Be mindful and present. Review coaching materials Eliminate distractions Be prepared with logistics (meeting location, technology needed, etc.)

3.3.5.4 How does chronic stress affect the body: Gastrointestinal

Esophagus • Behavior changes: Stress affects appetite: you may overeat/starve, increase alcohol/tobacco use. That can lead to heartburn/acid reflux (severity affected by Stress), esophagus spasms, swallowing difficulty Stomach • When you're stressed, your brain-gut connection becomes more alert to sensations (stomach can react with "butterflies" , nausea/ vomit, ulcers, or pain). Bowel • Stress can affect digestion, motility, nutrition uptake, and IBS • Stress can induce painful muscle spasms, and leaky gut • Stress can exacerbate IBD (changes in gut immune response) All of these things can alter moods.

3.3.4 Narcolepsy

Excessive daytime sleepiness (including episodes of irresistible sleepiness) combined with sudden muscle weakness.

2.3.6 NVC distinction #2

Express feelings not thoughts (aka faux feelings)

2.11 Types of motivation

External and autonomous

3.2.4 Use the letters in "fast" to spot stroke signs and know when to call 9-1-1. F.A.S.T. stands for

Face Dropping Arm Weakness Speech Difficulty Time to call 911

3.2.4 F.A.S.T.

Face, Arms, Speech, Time (acronym for assessing individuals likely to be experiencing a stroke)

3.2.5.1 Metabolic syndrome diagnosis (blood sugar level)

Fasting blood sugar of >100 mg/dl or being on medicine to treat it

Positive Psychology

Focus on fluorishing people (vs. what ails them); optimism is linked to better health outcomes: increased protection against cancer, CVD, infections, longevity

3.3.1.5 My Plate

Focus on variety, amount and nutrition Choose foods and beverages with less sat. fat, sodium and added sugars Start with small changes to build healthier eating styles Support healthy eating for everyone

3.3.3 Physical Activity guidelines for adults

For major health benefits: 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity. For further health benefits/weight loss: 300 minutes of moderate-intensity aerobic activity or 150 minutes of vigorous-intensity aerobic activity. When doing aerobic activity, do it for at least 10 minutes at a time. Spread the activity throughout the week. Muscle-strengthening activities that are moderate or vigorous intensity should be included 2 or more days a week. These activities should work all of the major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). Examples include lifting weights, working with resistance bands, and doing situps and pushups, yoga, and heavy gardening.

3.3.1.8 Inflammatory foods

Fried foods, soda, refined carbs, margarine, red meat, processed meat

3.2.1 HTN Family hx

Genetic factors likely play some role in high blood pressure, heart disease, and other related conditions. However, it is also likely that people with a family history of high blood pressure share common environments and other potential factors that increase their risk. The risk for high blood pressure can increase even more when heredity combines with unhealthy lifestyle choices, such as smoking cigarettes and eating an unhealthy diet.

Risk Factors: can't control- Arthritis

Genetics, age, Gender (women for all except gout)

3.3.4 Definition of a short sleeper

Getting less than 6 hours of sleep per night

GROW model (Whitmore)

Goal, Reality, Options (or Obstacles), Will (Way forward)

2.9 Goal setting theory mechanisms Direct attention

Goals direct attention to behaviors that will accomplish the goal and away from the behaviors that will not achieve the goal.

3.2.6 Optimal HDL

Greater than 60 mg/dl

risk factors - heart attack

HBP(excess alcohol), high cholesterol(excess saturated & trans fats), smoking, ^age, family history, race(Afr, AmIn, Alask, Whit, Asia, PacIsl, Hisp)

Fluorishing

Happiness that includes not only feeling good but doing good

3.2.5 abdominal obesity

Having a large waistline. This is also called or "having an apple shape."

HRQOL

Health-related quality of life (more focused on deficits in functioning)

3.2.5.3 Acute Inflammation

Healthy response to injury

3.2.2 Diagnosing DM

Hemoglobin A1c (HbA1c): Normal: <5.7% Pre-DM: ≥5.7% <6.5% DM:≥6.5% fasting blood glucose (FPG - fasting plasma glucose): Normal: <100 mg/dl Pre-DM: ≥100 mg/dl-<126 mg/dl DM: ≥126 mg/dl OGTT (Oral glucose tolerance test): Normal: < 140 mg/dl Pre-DM: ≥ 140 mg/dl - <200 mg/dl DM: ≥ 200 mg/dl

3.2.4 Conditions of Stroke are (5)

High blood pressure High cholesterol Heart disease Diabetes Sickle cell disease

3.2.1 Blood pressure of greater than or equal to 140/90 (2003)

Hypertension

2.3.6 NVC distinction #3

Identify needs not strategies

3.2.3 Obesity BMI

If your BMI is less than 18.5, it falls within the underweight range. If your BMI is 18.5 to <25, it falls within the normal. If your BMI is 25.0 to <30, it falls within the overweight range. If your BMI is 30.0 or higher, it falls within the obese range.

3.3.7 Prescription Opioids

In addition to serious risks of addiction, abuse and overdose they can have additional side effects: -Tolerance -Physical dependence -Increased sensitivity to pain -Constipation -Nausea/vomiting/dry mouth - Sleepiness and dizziness - Confusion - Depression - Low levels of testosterone - Itching and sweating

2.9 Goal setting theory mechanisms Effective Strategies

In wanting to achieve a goal the individual seeks out different ways to achieve it.

3.3.5.4 How does chronic stress affect the body: Endocrine

Increase of glucocorticoids (including cortisol); chronic stress impairs communication between HPA/immune system increasing risks of chronic fatigue, metabolic disorders (DM, obesity), depression, immune issues. Studies show that if you learn how to manage stress, you can control your blood sugar level, sometimes nearly as much as with medication.

2.9.1 Best way to move from precontemplation to contemplation

Increase your pro's

3.3.6 Smoking and increased health risks

Increases risk: - cancer, including lung (25x-men, 26x-women) - heart disease & stroke (2-4x) - lung disease - reproductive effects men and women - other (T2D, macularDegen/blindness, RA, hip fractures, impaired immunity, periodontitis) Second-hand smoke: -asthma attacks - respiratory infections - ear infections - SIDS

2.9.1 Trans-theoretical Model Action

Individual has recently changed behavior and intend to keep moving forward with that behavior change.

2.9.1 Trans-theoretical Model Maintenance

Individual has sustained their behavior change for a while and intend to maintain the behavior change going forward

2.9.1 Trans-theoretical Model Contemplation

Individual is considering change in the forseeable future (within 6 months)

2.9.1 Trans-theoretical Model Preparation

Individual is ready to take action within the next 30 days.

2.9.1 Trans-theoretical Model Pre-Contemplation

Individual not considering change

2.9 Goal setting theory mechanisms Energizing

Inspiration to put out a certain amount of effort based upon the difficulty of achieving one's goal.

3.3.4 Sleep and Chronic Disease

Insufficient sleep has been linked to: - DM -CVD - Obesity -Depression

3.2.5 Symptoms of Childhood arthritis:

Joint pain. Swelling. Fever. Stiffness. Rash. Fatigue (tiredness). Loss of appetite. Inflammation of the eye. Difficulty with daily living activities such as walking, dressing, and playing

3.3.2 benefits of water (4)

Keep your temperature normal Lubricate and cushion joints Protect your spinal cord and other sensitive tissues Get rid of wastes through urination, perspiration, and bowel movements

3.3.1 Social factors thought to influence diet include: (7)

Knowledge and attitudes Skills Social support Societal and cultural norms Food and agricultural policies Food assistance programs Economic price systems

2.5.2 Complex Reflections Siding with the negative

Landing on one side of the ambivalence elicits the other side of the client's ambivalence. Client: "My drinking isn't that bad." Coach: "There's no reason for you to be concerned about your drinking."

3.2.6 Ideal LDL ("bad" cholesterol) is

Less than 100 mg/dL

3.2.6 Optimal LDL

Less than 100 mg/dl

3.2.6 Optimal Non-HDL (total cholesterol minus HDL cholesterol)

Less than 130 mg/dl

3.2.6 Ideal Triglycerides levels are

Less than 150 mg/dL

3.2.6 Optimal Fasting Triglycerides

Less than 150 mg/dl

3.2.6 Ideal total cholesterol is

Less than 200 mg/dL*

3.2.6 Optimal Total Cholesterol

Less than 200 mg/dl

3.2.2 Prevents/delays Type 2 Diabetes

Losing 5-7% of body weight and/or getting 150 minutes of exercise per week; healthy eating

3.2.3 Waist Circumference

Low risk: Men: 37 inches and below Women: 31.5 inches and below Intermediate risk: Men: 37.1-39.9 inches Women: 31.6-34.9 inches High risk: Men: 40 inches and above Women: 35 inches and above *measured right above the belly button

2.9.1 TTM stage #5

Maintenance (having made a change and continuing with it for longer than 6 months)

3.3.1 Regarding changes to your diet, start with a few small changes to your grains by:

Make half your grains whole grains.

3.3.1 Regarding changes to your diet, start with a few of small changes regarding fruits and vegetables. (3)

Make half your plate fruits and vegetables. Focus on whole fruits. Vary your veggies.

2.3.6 NVC distinction #1

Make observations not evaluations

2.3.6 NVC distinction #4

Make requests not demands

3.2.6 Total Cholesterol

Measure of total amount of cholesterol in blood and is based on HDL, LDL and TG #s. Desirable: >200mg/dl Borderline high: 200-239 mg/dl High: 240 mg/dl and above

3.2.4 ECD or EKG (electrocardiogram)

Measures the electrical activity, rate, and regularity of your heartbeat

3.2.4 Exercise stress test

Measures your heart rate while you walk on a treadmill. This helps to determine how well your heart is working when it has to pump more blood.

3.2.5 How is Fibromyalgia treated:

Medications- pain relievers Aerobic exercise and muscle strengthening exercise. Patient education classes Stress management techniques such as meditation, yoga, and massage. Good sleep habits to improve the quality of sleep. Cognitive behavioral therapy (CBT)

3.3.7 Binge drinking

Men - 5 or more drinks on one occasion / 15 or more drinks on average per week Women - 4 or more drinks on one occasion / 8 or more drinks on average per week

3.2.5 Who is most likely to have gout?

Men and obese adults are more likely to have gout.

3.3.5.4 How stress affects the body Female Reproductive System

Menstruation-absence or more painful periods Premenstrual Syndrome (PMS)-symptoms worsen Menopause-symptoms worsen Sexual desire-reduced

3.3.7 Most common drugs involved in opioid overdose deaths

Methadone Oxycodone Hydrocodone

3.2.5 Some racial and ethnic groups in the United States are at higher risk for metabolic syndrome than others which include:

Mexican Americans have the highest rate of metabolic syndrome, followed by whites and blacks.

Definition of self-compassion

Mindfulness, self-kindness, common humanity

3.2.4 Coronary angiogram

Monitors blockage and flow of blood through the coronary arteries. Uses X-rays to detect dye injected via cardiac catheterization.

3.3.5 Depression

Most common mental illness affecting 26% of US adult population

3.3.1 Regarding changes to your diet, start with a few small changes to your dairy:

Move to low-fat and fat-free dairy.

3.3.5.4 How does chronic stress affect the body: Musculoskeletal system

Muscles tense up constantly. Muscle tension is almost a reflex reaction to stress — the body's way of guarding against injury and pain. This can promote stress-related disorders (tension headaches, migraines, musculoskeletal conditions, etc) Relaxation techniques & stress relieving methods can relive tension and decrease risks of other disorders, improving moods and daily functions.

3.0 How is well-being defined?

No single definition but.. well being includes the presence of positive emotions and moods, the absence of negative emotions, satisfaction with life, fulfillment and positive function. "well-being can be described as judging life positively and feeling good."

2.3.6 NVC

Non-Violent Communication

3.2.1 Blood pressure of <120/<80

Normal BP

3.2.2 2% - 10% of pregnancies are ...?

Number of pregnancies affected by gestational diabetes

Risk Factors - CVD

Obesity (Physical Inactivity), Tobacco Use/Smoking, Stress, EXCESS Alcohol-Use, HBP, unhealthy cholesterol, Diabetes Mellitus

3.2.4.2 Hemorrhagic stroke

Occurs when a blood vessel bursts in the brain. Blood builds up and damages surrounding brain tissue.

3.2.4.2 Stroke Basics

Occurs when something blocks blood supply to part of the brain or when a blood vessel in the brain bursts. -Parts of the brain can become damaged or die. -Can cause lasting brain damage, long-term disability or death

The discovery phase

Once the learning agreement is clear, the next step is to assist clients in discovering promising examples of their desired outcomes, both past and present. Purpose of discovery is to boost the energy and strengthen self-efficacy through vivid reconnaissance of mastery experiences.

2.6.1 OARS model

Open-ended questions, Affirmations, Reflections, Summarizing

3.2.5 Factors that Increase Risk of Getting Arthritis (5)

Over weight/obesity Infection Joint Injuries Occupation Smoking

3.2.5.2 Arthritis Modifiable risk factors

Overweight/Obesity Joint Injuries Infection Occupation

3.2.5 The most common symptoms of fibromyalgia are

Pain and stiffness all over the body. Fatigue and tiredness. Depression and anxiety. Sleep problems. Problems with thinking, memory, and concentration. Headaches, including migraines.

3.2.5 Signs and symptoms of RA include:

Pain or aching in more than one joint. Stiffness in more than one joint. Tenderness and swelling in more than one joint. The same symptoms on both sides of the body (such as in both hands or both knees). Weight loss. Fever. Fatigue, or tiredness. Weakness.

3.2.5 What are the signs and symptoms of OA? (4)

Pain or aching. Stiffness. Decreased range of motion. Swelling.

3.2.4 The five major symptoms of a heart attack are

Pain or discomfort in the jaw, neck, or back. Feeling weak, light-headed, or faint. Chest pain or discomfort. Pain or discomfort in arms or shoulder. Shortness of breath.

3.2.5 With Gout, symptoms in the affected joint(s) may include:

Pain, usually intense. Swelling. Redness. Heat.

3.2.4 Five major symptoms of heart attack

Pain/discomfort in jaw/neck/back, feeling weak/light-headed/faint, chest pain, pain/discomfort in arms or shoulder, shortness of breath (WOMEN: nausea)

2.5.2 Complex reflections Metaphor

Painting a picture that can clarify the clients position. Client: "I can't take too much more of this anxiety" Coach: "You want to be in a better space."

3.3.5.6 Guided Imagery

People are taught to focus on pleasant images to replace negative or stressful feelings. May be self-directed or led by a practitioner or a recording.

3.3.5.6 Self-hypnosis

People are taught to produce the relaxation response when prompted by a phrase or nonverbal cue

3.3.3 Additional exercise recommendations

Perform muscle-strengthening activities involving all major muscle groups on 2 or more days/week

2.12 Determinants of human behavior (according to Albert Bandura)

Personal factors (beliefs and feelings about what you can do), Environmental factors (support system), and Behavioral factors (what you experience and accomplish)

3.2.5 Doctors usually treat OA with a combination of therapies, which may include the following:

Physical activity. Medications, including prescription drugs and over-the-counter pain relievers. Physical therapy with muscle strengthening exercises. Weight loss. Supportive devices such as crutches or canes. Surgery (if other treatment options have not been effective).

3.0 Types of well-being

Physical, mental, and social

3.2.4 atherosclerosis

Plaque buildup causes the inside of the arteries to narrow over time, which could partially or totally block the blood flow.

AI Positive Principle

Positive actions and outcomes stem from positive energy and emotion

AI Poetic Principle

Positive anticipation of the future stems from positive attention in the present

AI Simultaneity Principle

Positive conversations and interactions stem from positive questions and reflections

Seligman's PERMA

Positive emotion, Engagement, Relationships, Meaning, Achievement

AI Constructionist Principle

Positive energy and emotion stem from positive conversations and interactions

AI Anticipatory Principle

Positive questions and reflections stem from positive anticipation of the future

Principles of AI

Positive: +emotions->actions, Constructionist:+convo ->emotions, Simultaneity: +Qs/Reflections -> convo, Anticipatory: +anticipation of future -> Qs/Rs, and Poetic: +attention->+AoF

3.2.1 Blood pressure between 120-139/80-89 (2003)

Pre-hypertension

2.9.1 TTM stage #1

Precontemplation (not wanting to change)

2.9.1 TTM stage #3

Preparation (planning to change in the next 30 days)

3.3.5.6 Self-hypnosis

Prompted by phrase or nonverbal cue "suggestion"

2.5.2 Complex Reflections Shifting Focus

Provide understanding for the client's situation and diffuse discord. Client: "What do you know about being in recovery? You probably never had a drug problem." Coach: "It's hard to imagine how I could possibly understand."

2.5.2 Complex Reflections Reframing

Putting another frame around the client's story. Client: "I've tried to quit eating sugar so many times and I always relapse." Coach: "You are persistent, even in the face of discouragement. This change must be really important to you."

#1 Predictor of client success (According to Coaching Psychology Manual)

Quality of coaching relationship

3.3.4 Restless Leg Syndrome (RLS)

RLS is characterized by an unpleasant "creeping" sensation, often feeling like it is originating in the lower legs, but often associated with aches and pains throughout the legs. This often causes difficulty initiating sleep and is relieved by movement of the leg, such as walking or kicking. Abnormalities in the neurotransmitter dopamine have often been associated with RLS.

Self-Determination Theory Defn;

Reach highest motivation, engagment, performance, persistence, & creativity; most respected theory in motivation; end-game of coaching

2.5.2 Complex Reflections Double-sided

Reflect both sides of the clients ambivalence. Client: "I don't like what smoking does to my health, but it really reduces my stress." Coach: "On the one hand, brings you relief, and on the other hand you're concerned about how smoking affects your health.

2.5.2 Complex Reflections Emphasize personal choice

Reflect the clients autonomy, control and ability to make their own decisions. Client: "I really want to stop drinking soda, but I'm not ready yet." Coach: "Stopping is really important to you. You'll stop when you're ready."

2.5.2 Complex Reflections Amplified

Reflect what the client has said in an exaggerated way. Client: "I'm here because my girlfriend made me come here." Coach: "That's the only reason why you're here."

2.9.1 TTM stage #6

Relapse/Recycle/Termination

2.11.5 Self-determination theory

SDT identifies three innate needs that, if satisfied allow optimal function and growth. Competence, Relatedness, Autonomy

social determinants of Health

SHEEN: Social & community, Health & HealthCare, EconomicStability, Education, Neighborhood/built environments

2.11.5 Self-determination theory Competence

Seek to control the outcome and experience mastery

Emotional Intelligence Domains

Self-Awareness, Self-management, Social Awareness, Relationship Management

3.2.2 Common symptoms of hypoglycemia

Shakiness, sweating, chills, anxiety, irritability, nausea, fatigue, weakness, anger

3.3.5.4 How does chronic stress affect the body: Respiratory system

Shortness of breath/rapid breathing (nose/lung airway constricts); acute stress (death of loved one) could initiate asthma attacks, hyperventilation, panic attacks. Relaxed breathing techniques (pranayama) can help.

2.5.1 Simple Reflection Rephrase

Slightly alter what a client says. Client: "I really want to start taking my medication again." Coach: "Taking your medication is very important to you."

3.3.6 Smoking and cardiovascular

Smoking damages blood vessels and can make them thicken and grow narrower making the heart beat faster and increase BP. Clots can also be formed. smoking fewer than 5 cigarettes/day can have early signs of CVD

3.3.5.2 Social Determinants of health

Social determinants of health are factors in the social environment that contribute to or detract from the health of individuals and communities. Socioeconomic status Transportation Housing Access to services Discrimination by social grouping (e.g., race, gender, or class) Social or environmental stressors

3.3.5.3 Social Isolation

Sociological theory and research point to the importance of social relationships in affecting health behavior. This work tends to focus on specific stages of the life course, with a division between research on childhood/adolescent and adult populations. Yet recent advances demonstrate that early life course experiences shape health outcomes well into adulthood. We synthesize disparate bodies of research on social ties and health behavior throughout the life course, with attention to explaining how various social ties influence health behaviors at different life stages and how these processes accumulate and reverberate throughout the life course.

2.9.2 SMART

Specific, Measurable, Achievable/Attainable, Realistic/Relevant, Timely

2.11.5 Dimensions of the environment to foster (with regards to self-determination theory)

Structure, Autonomy support, Involvement

3.2.4.2 Stroke Signs and symptoms

Sudden: Numbness, confusion, trouble seeing, trouble walking, severe headache

Risk Factors - Stroke

TIA, HBP, High Cholesterol, Heart Disease, Diabetes, Sickle Cell Disease, & ^age, gender (women), race(Afri, Hisp, AmIn, Alask)

Professional Conduct w/ Clients (BET)

TRUTH (don't mislead clients, protect client, refer them out if needed, accept their termination) EXPECTATIONS (clear agreements, explain nature of coaching); BOUNDARY (work within standard of practice, no intimacy w/ clients)

3.2.2 Random (also called Casual) Plasma Glucose Test

Test is a blood check at any time of the day when you have severe diabetes symptoms. Diagnosed at blood glucose of greater than or equal to 200 mg/gl

3.2.2 HbA1c (A1c)

The A1C is a test that measures a person's average blood glucose level over the past 2 to 3 months. Do not have to fast or drink anything. Diabetes is diagnosed at an A1C of greater than or equal to 6.5%

3.3.5.4 How does chronic stress affect the body: Nervous System

The SNS (fight/flight) redirects energy to fighting life threats, escalates some hormones to raise heart rate, BP, respiration, and capacity of circulatory, vision, and energy systems. The PNS (rest/digest) redirects energy to constrict vessels /airways, alter digestive/reproductive systems; Overactivity of either creates stress reactions Beneficial Stress management includes social support, exercise, sleep, & healthy eating.

1.2.5 The Wellness Inventory

The Wellness Inventory (WI) was the first wellness assessment instrument created. It is a 12-dimensional model that gives an inclusive and unique view of what healthy wellness lifestyles include. 1. Self-responsibility and love 2. Breathing 3. Sensing 4. Eating 5. Moving 6. Feeling 7. Thinking 8. Playing and working 9. Communicating 10. Intimacy 11. Finding Meaning 12. Transcending

2.9 Goal setting theory mechanisms Task Persistance

The amount of time spent on the behavior to achieve a goal.

2.14.1 Growth Mindset

The belief that the client's abilities are not fixed and can be improved continuously through experimentation and persistent efforts.

2.5.2 Complex Reflections Reflection of Feeling

The deepest form of reflection. Client: "If I don't stop drinking, I won't be able to qualify for a transplant, and I could die." Coach: "You're worried that your drinking is a matter of life and death for you."

3.2.4.1 Heart Attack Signs and symptoms

The five major symptoms of a heart attack are: • Pain or discomfort in the jaw, neck, or back. • Feeling weak, light-headed, or faint. • Chest pain or discomfort. • Pain or discomfort in arms or shoulder. • Shortness of breath. Other symptoms of a heart attack could include unusual or unexplained tiredness and nausea or vomiting. Remember, the chances of surviving a heart attack are greater the sooner emergency treatment begins.

3.2.1 Blood Pressure Basics (explanations)

The force of blood pushing against the walls of your arteries, which carry blood from your heart to other parts of your body. -If blood pressure stays high, it can damage your heart and lead to health problems. - Hypertension(HTN) raises risk of heart disease and stroke

2.5.2 Complex reflections Agreeing with a twist

The impact of a reframe may be increased by prefacing it with a reflection that sides with what the person is saying. Client: "I can't imagine myself not drinking. It's a part of who I am, it's how I escape, and it helps me get through the day." Coach "You can't live your life without drinking. It's such a part of who you are that you will keep drinking no matter what the cost."

Appreciative Inquiry

The positive principle The constructive principle The simultaneity principle The anticipatory principle The poetic principle

3.3.5.6 Deep Breathing

The technique involves focusing on taking slow, deep, even breaths

3.2.2 Fasting Plasma Glucose (FPG)

This test checks your FASTING blood glucose levels. Fasting-not having anything to eat or drink (except water) for at least 8 hours prior to test. Usually done first thing in morning. Diabetes is diagnosed at fasting blood glucose of greater than or equal to 126 mg/dl

3.3.5.6 Relaxation techniques goal

To produce the body's natural relaxation response, characterized by slower breathing, lower blood pressure and a feeling of increased well-being

3.3.1.5 Anti-inflammatory foods

Tomatoes, fatty fish, leafy greens, olive oil, fruit (especially berries), nuts

3.2.6 VLDL-C

Triglycerides/5

3.2.2 Oral Glucose Tolerance Test (OGTT)

Two-hour test that checks your blood glucose levels before and 2 hours after your drink a special sweet drink. This tells doctor how your body PROCESSES glucose. Diabetes is diagnosed at 2 hour blood glucose of greater than or equal to 200 mg/dl

2.5.2 Complex Reflections Come Alongside

Use a bit of amplification to join with the person. Client: "I've tried this AA thing a million times and it doesn't work for me. How can other people with drinking problems tell me what to do? Plus, I just get too nervous. I get too scared to open up, then I just clam up. It's not for me." Coach: "It really may be too difficult for you. AA is not the best fit for everyone, even though it's effective. Being a part of the group means making your contribution and it might not be worth the discomfort. Perhaps it's better to stay as-is."

3.3.7 Marijuana

Use of this substance has remained steady while overall drug use has declined

3.2.4 Echocardiogram

Uses ultrasound (special sound wave) to create a picture of the heart.

3.2.4 Chest X-ray

Uses x-rays to create a picture of the heart, lungs, and other organs in the chest.

2.12 Sources of self-efficacy

Verbal persuasion, vicarious experiences, mastery experiences, physiological/affective states

3.2.3 Waist-to-hip ratio (definition)

Waist (inches)/ Hip (inches)= ratio

3.1.1. Travis Illness-Wellness Continuum

Wellness is a process, never a static state

3.2.1 Chronic kidney disease related to hypertension

What 1 in 5 adults with hypertension have

3.2.4 Appropriate portions of alcohol before it becomes a risk factor

Women should have no more than 1 drink a day. Men should have no more than 2 drinks a day

3.3.5.6 Autogenic Training

You learn to concentrate on the physical sensations of warmth, heaviness, and relaxation in different parts of your body

3.2.4 High blood pressure is often called

a "silent killer" because many people do not notice symptoms to signal high blood pressure

3.2.4 A hemorrhagic stroke occurs when

a blood vessel bursts in the brain. Blood builds up and damages surrounding brain tissue.

3.2.5 Gout is

a common form of arthritis that usually affects one joint at a time (often the big toe joint) and is very painful.

3.2.5 A triglyceride level of 150 mg/dL or higher (or being on medicine to treat high triglycerides) is

a metabolic risk factor.

3.2.3 Body Mass Index (BMI) is

a person's weight in kilograms divided by the square of height in meters.

3.3.7 Substance abuse

a set of related conditions associated with the consumption of mind and behavior altering substances that have negative behavior and health outcomes: * sex - teen pregnancy, HIV, STDs, * violence - domestic, child abuse, fights * accidents - car crashes * crime - homicide, suicide

3.3.1 Americans with a healthful diet consume

a variety of nutrient-dense foods especially whole grains, fruits, vegetables low-fat or fat-free milk or milk products lean meats and other protein sources.

3.2.5 coronary heart disease CHD is a condition in which

a waxy substance called plaque builds up inside the coronary (heart) arteries.

3.2.4 Cholesterol is

a waxy, fat-like substance made by the liver or found in certain foods.

3.2.3 And although no excess fat is good, one type of excess fat is much more dangerous than the others. Research shows that

abdominal fat is the worst of the worst.

3.2.5 People with fibromyalgia may be more sensitive to pain than people without fibromyalgia. This is called

abnormal pain perception processing

3.2.5 Fibromyalgia affects how many people in the U.S.

about 4 million US adults, about 2% of the adult population

3.2.5.1 Number of people with diabetes that also have metabolic syndrome

about 85%

3.3.3 Aerobic physical activity

activity in which the body's large muscles move in a rhythmic manner for a sustained period of time. Improves cardio-respiratory fitness. Ex: walking, running, swimming and cycling

3.2.5 RA can begin at any age, but the likelihood increases with age. The onset of RA is highest among

adults in their sixties.

3.2.5 How many people get OA?

affects over 30 million US adults.

Negative determinants of movement

age, low income, lack of time, low motivation, rural residency, perception of effort needed, overweight/obese, perception of poor health, disability

3.2.5 Rheumatoid arthritis, or RA, is

an autoimmune and inflammatory disease, which means that your immune system attacks healthy cells in your body by mistake, causing inflammation (painful swelling) in the affected parts of the body.

3.2.4 When your heart muscle doesn't get enough blood, you may have chest pain or discomfort, called

angina

social anxiety disorder

anxiety about being embarrassed, humiliated, rejected, or looked down on (public speaking, meeting new people, public eating/drinking)

3.2.5 Triglycerides definition

are a type of fat found in the blood.

3.2.3 visceral fat is located

around the internal organs

3.2.5 Osteoarthritis (OA) is the most common form of

arthritis. It is sometimes called degenerative joint disease or "wear and tear" arthritis.

Waist to Hip Ratio

assess risk of heart attack/stroke ; but waist circumference is easier to use

Waist Circumference (defn)

assessing risk of obesity-related conditions

3.2.5.2 Rheumatoid Arthritis

autoimmune inflammatory disease in joints

3.2.4 Why do people ignore transient ischemic strokes.

because TIAs clear up quickly. But paying attention to a TIA can save your life

3.2.3 Obesity results from a combination of causes and contributing factors, including individual factors such as

behavior and genetics.

Risk Factors - Depression

biochemistry(brain chemicals), genetics, personality(Lo selfEsteem, stressed, pessimistic), environment(violence, neglect, abuse, poverty)

3.2.4 The risk of having a first stroke is nearly twice as high for

blacks as for whites

3.2.4 An ischemic stroke occurs when

blood clots or other particles block the blood vessels to the brain. Fatty deposits called plaque can also cause blockages by building up in the blood vessels

3.3.1 Individuals with a healthy weight are less likely to develop: (7)

blood pressure and dyslipidemia. type 2 diabetes heart disease osteoarthritis some cancers. Experience complications during pregnancy. Die at an earlier

3.2.4 Drinking too much alcohol can raise

blood pressure levels and the risk for heart disease. It also increases levels of triglycerides, a form of cholesterol, which can harden your arteries.

3.2.5.1 Metabolic syndrome diagnosis (blood pressure)

blood pressure of greater than or equal to 130/85 mm/Hg or being on medication to treat it

3.2.4 In 2013, heart disease was the number one killer of

both men and women

3.3.7 Consequence of opioid use

breathing problems

3.2.3 The only way to reduce visceral fat is to lose weight — and the only way to do that is to

burn up more calories with exercise than you take in from food.

3.2.4 If you notice the symptoms of a heart attack in yourself or someone else,

call 9-1-1 immediately.

3.2.3 Sustained weight loss requires both

caloric restriction and increased exercise.

3.2.3 Obesity related behaviors

can include dietary patterns, physical activity, inactivity, medication use, and other exposures

Tobacco Use Associated w/ ^ risks

cancer, heart & lung disease, stroke, reproductive Issues, T2D, RA, Vision Issues, hip fractures, impaired immunity, periodontis

Anti-Inflammatory spices

cardamom, curcumin, capsaicin, gingerol, thymoquinone, piperine

3.2.3 basic research results agree that excessive fat inside the abdomen is a major contributor to

cardiovascular disease.

3.2.2. Type 1 DM

caused by an autoimmune reaction (the body attacks itself by mistake) that stops your body from making insulin. About 5% of the people who have diabetes have type 1. Symptoms of type 1 diabetes often develop quickly. It's usually diagnosed in children, teens, and young adults. If you have type 1 diabetes, you'll need to take insulin every day to survive. Currently, no one knows how to prevent type 1 diabetes.

3.2.5 Fibromyalgia is a condition that

causes pain all over the body (also referred to as widespread pain), sleep problems, fatigue, and often emotional and mental distress.

3.2.5.3 Chronic Inflammation

causes problems over time such as CAD, DM, obesity, arthritis, cancer and Alzheimer disease. -Anti-inflammatory diet, moderate exercise and effective stress management

3.3.5 Anxiety

characterized by excessive and unrealistic worry about everyday tasks or events, or may be specific to certain objects or rituals. Simple phobias involve excessive anxiety evoked by specific objects (e.g., marked fear of snakes). As its name implies, social phobias are fears of interacting with others, particularly in large groups. In obsessive-compulsive disorder (OCD), the individual experiences an obsession - an intrusive and recurrent thought, idea, sensation or feeling - coupled with a compulsion - a behavior that is recurrent and ritualized, such as checking, avoiding, or counting

3.2.5 Arthritis in children is called

childhood arthritis or juvenile arthritis. The most common type of childhood arthritis is juvenile idiopathic arthritis (JIA), also known as juvenile rheumatoid arthritis

Prof Conduct @ Large (HER)

coach violation response, HONESTY (offerings, qualifications, no plaguerism, self-heal, research), ETHICAL USE (distrib list , discrimination)

Continuing Development (1)

commit to ongoing development of professional skills

3.2.4 Genetic factors likely play some role in high blood pressure, heart disease, and other related conditions. However, it is also likely that people with a family history of heart disease share

common environments, diets and other potential factors that increase their risk.

3.3.7 Methadone, Oxycodone, Hydrocodone (Vicodin)

commonly prescribed opioids

4.2 Cultural Sensitivity

considers the wide range or perspectives that various participants bring to the conversations about their health and well-being. The process of being culturally sensitive and competent requires that coaches themselves confront their own inner bias and tendency to stereotype people.

Smoking Associated w/ ^ risks

coronary heart disease, stroke by 2-4x, developing lung cancer by 25 times; diminished health, absenteeism, increased health costs

3.3.6 Most effective treatment for tobacco use

counseling + medication (more effective then either on their own)

3.2.4 Plaque is made up of

deposits of cholesterol and other substances in the artery.

3.3.1.6 Consequence of losing weight too quickly

development of gallstones

3.2.2. Gestational DM

develops in pregnant women who have never had diabetes. If you have gestational diabetes, your baby could be at higher risk for health complications. Gestational diabetes usually goes away after your baby is born but increases your risk for type 2 diabetes later in life. Your baby is more likely to become obese as a child or teen, and more likely to develop type 2 diabetes later in life too.

prediabetes associated w/ ^ risks

diabetes, heart disease, stroke

3.2.3 Leading causes of death in the U.S. and worldwide due to obesity include these four diseases:

diabetes, heart disease, stroke, and some types of cancer.

3.2.3 The body mass index (BMI), remains the standard way to

diagnose overweight and obesity.

Risk Factors - Gestational Diabetes

family (T2D). Gestational Diab- / baby > 9lb-history, > 25yo, race (Afr, his/lat, Am-In, Alas, Haw, PacIsl), overweight, PCOS

Risk Factors - high cholesterol

family history, age, gender, diet (high satFats, transfats), physical inactivity, smoking, T2D, obesity

Risk Factors - T2D

family, pre- or gestational-diabets history, > 45yo, race (african, hispanic, latino, american-indian, alaskan), overweight, less active,

3.2.3 subcutaneous fat

fatty tissue just beneath the skin. Is not as much of a threat to health

Agoraphobia

fear of being in situations where escape may be difficult, or not available (public transport, open/enclosed space, in line/crowds, outside)

spearation anxiety disorder

fearful of separation from those attached to; worred about losing that person;

3.3.4 Adequate sleep is necessary to:

fight off infection, support the metabolism of sugar to prevent DM, perform well in school and work effectively and safely. if left untreated sleep disorders and chronic short sleep is associated with increased risk of: Heart disease HTN Obesity DM All-cause mortality

Guided Imagery

focus on pleasant images to replace negative ones; self- or practioner- or recording-led

Deep Breathing Exercises

focus on slow deep even breaths

3.3.5.6 Autogenic training

focusing on warmth, heaviness, and relaxation in different parts of the body

3.2.5 Metabolic syndrome is the name for a group of risk factors that raises your risk

for heart disease and other health problems, such as diabetes and stroke.

3.3.1 Weight control is still the single most important factor

for long-term health;

ANS

for men: fight/flight response (ANS) produces testosterone & activates SNS which creates arousal; excess cortisol affects male reproductive system

3.2.3 lipotoxicity

free fatty acids accumulate in cells that are not engineered to store fat. The result is organ dysfunction, which produces impaired regulation of insulin, blood sugar, and cholesterol, as well as abnormal heart function.

3.2.2 Symptoms of diabetes

frequent urination, excessive thirst, unexplained weight loss, extreme hunger, sudden vision changes, tingling or numbness in hands or feet

Risk Factors - anxiety disorder

genetics, environment (talk therapy, support groups)

3.2.5.1 Metabolic syndrome diagnosis (triglyceride level)

greater than or equal to 150 mg/dl or being on medicine to treat it

physical determinants of Health

green space, built environments(sidewalk), worksites, housing design, toxic exposure, physical barriers ( 4 disabilities), aesthetics (light/benches)

3.2.5 Osteoarthritis (OA) most frequently occurs in the

hands, hips, and knees. With OA, the cartilage and bones within a joint begin to break down.

3.2.4 Arteriosclerosis

hardening of the arteries

3.2.4 For some people, the first sign of CAD is

heart attack.

3.2.4 High blood pressure is a major risk factor for

heart disease

3.2.4.1 Number one killer of men and women in 2013

heart disease

3.2.4 Coronary artery disease (CAD) is the most common type of

heart disease in the United States

Sleep Disorders associated w/ ^ risks

heart disease, HBP, Diabetes

T2D associated w/ ^ risks

heart disease, vision loss, kidney disease

3.2.5 HDL cholesterol sometimes is called "good" cholesterol. This is because it

helps remove cholesterol from your arteries

3.2.5 Insulin resistance can lead to

high blood sugar levels, and it's closely linked to overweight and obesity.

3.2.3 Waist measurement of 35 inches or more (for women)

high risk

3.2.3 Waist measurement of 40 inches or more (for men)

high risk

3.2.4 If you have already had a stroke or a transient ischemic attack (TIA), also known as a "mini-stroke," your chances of having another stroke are

higher.

3.2.5 Gout is caused by a condition known as

hyperuricemia, which is where there is too much uric acid in the body.

HPA

hypothalamic-pituitary-adrenal axis: primary driver of endocrine stress response- increases glucocorticoids/cortisol "stress hormone"

3.2.5 Dietary cholesterol is

in animal foods, such as egg yolks, fatty meats, and regular cheese. In general, foods that are high in dietary cholesterol are also high in saturated fat

3.2.5 Cholesterol is made

in your liver. Your body uses cholesterol to make hormones and digest fatty foods. Your body makes all the cholesterol it needs

3.3.4 Insomnia

inability to initiate or maintain sleep

cortisol

increases energy fuel by mobilizing glucose & fatty acids from liver; during stress it increases

3.2.3 Genes give the body instructions for responding to changes in its environment. Studies have identified variants in several genes that may contribute to obesity by

increasing hunger and food intake.

3.2.5 Some people are at risk for metabolic syndrome because they take medicines that cause weight gain or changes in blood pressure, blood cholesterol, and blood sugar levels. These medicines most often are used to treat

inflammation, allergies, HIV, and depression and other types of mental illness.

3.2.3 Waist measurement of 31.6-34.9 inches (for women)

intermediate risk

3.2.3 Waist measurement of 37.1 -39.9 inches (for men)

intermediate risk

3.3.4 Narcolepsy

irresistible sleepiness

3.2.5 Insulin

is a hormone that helps move blood sugar into cells where it's used for energy.

2.2.4 Discord

is about signals of disharmony in your collaborative relationship

2.9 Sustain Talk

is about the target behavior and or change and reflects one side of ambivalence

3.2.4 Sickle cell disease is a blood disorder linked to what kind of stroke?

ischemic stroke

3.2.4 What are two types of stroke:

ischemic stroke hemorrhagic stroke

3.2.5 Rheumatoid arthritis, RA mainly attacks the .

joints, usually many joints at once

3.0 Well-being definition (according to CDC link)

judging life positively and feeling good

3.3.6 Tobacco use

largest preventable cause of death and disease in US

3.2.4 A stroke can cause

lasting brain damage, long-term disability, or even death.

3.2.2 Normal fasting blood sugar

less than 100 mg/dl

3.2.2 Normal OGTT

less than 140 mg/dl

3.2.6 HDL (increased risk for men)

less than 40 mg/dl

3.2.2 Normal A1C

less than 5.7%

3.2.6 HDL (increased risk for women)

less than 50 mg/dl

3.2.5 It is possible to prevent or delay metabolic syndrome with

lifestyle changes.

3.2.4.1 CAD Reducing risk

lifestyle changes: - such as eating a healthier (lower sodium, lower fat) diet, -increasing activity - quitting smoking. Medications to treat risk factors for CAD, like high cholesterol, high blood pressure, an irregular heartbeat and low blood flow. Surgical procedures to help restore blood flow to the heart.

Chronic Stress associated w/^ risks

liked to chronic fatigue, metabolic disorders, immune disorders, depression & anxiety (during pregnancy)

3.2.3 Waist measurement of 31.5 inches or less (for women)

low risk

3.2.3 Waist measurement of 37 inches or less (for men)

low risk

3.3.1.3 Benefits of the DASH diet

lowers blood pressure and LDL cholesterol

Importance of physical activity

lowers risks of mortality, CAD, Stroke, HBP, T2D, Cancer (breast/colon), falls, depression

3.2.3 Waist-to-hip ratio (increased risk for women)

measure greater than 0.85

3.2.3 Waist-to-hip ratio (increased risk for men)

measure greater than 0.95

3.2.2 A1C

measures average blood sugar levels over the past 2-3 months

3.2.5 There is no cure for gout, but you can effectively treat and manage the condition with

medication and self-management strategies.

3.2.5 RA can be effectively treated and managed with . strategies

medication(s) and self-management strategies

3.2.5 About 85 percent of people who have type 2 diabetes—the most common type of diabetes—also have

metabolic syndrome.

3 Core coaching skills

mindful listening, open-ended inquiry, perceptive reflections

4.1 Being skills

mindfullness, empathy, warmth, affirmation, calm, zest, playfulness, courage, authenticity - they are qualities that can be chosen, valued, and strengthened in the course of a coaches development

3.2.4 If something happens to block the flow of blood, brain cells start to die within

minutes because they can't get oxygen

Obesity associated w/ ^ risks

mortality, HBP, High cholesterol, mental health issues, reduced QoL, diabetes, heart disease, stroke, cancer, gall bladder issue osteoarthritis, sleep apnea, body pain/difficulty

3.2.5.2 Osteoarthritis

most common type of arthritis; wear & tear of cartilage in joints and bone begins to change

2.9.4 Extrinsic motivation

motivation from external sources

Stress symptoms

muscle tension, respiratory, cardiovascular, endocrine (HPA), gastrointestinal, nervous, reproductive

Prevent - T1D

no known prevention strategy

3.2.3 BMI of 18.5- <25

normal BMI

Evocative Questions: DARN

o Desire-questions involve want, wish, hope o Ability-what a person can do or could do o Reason-reasons to consider change o Need-expresses urgency to change without. Need questions may evoke reasons.

3.2.2 DM treatment

o Healthy eating, physical activity, and insulin injections are the basic therapies for type 1 diabetes. The amount of insulin taken must be balanced with food intake and daily activities. Blood glucose levels must be closely monitored through frequent blood glucose testing. o Healthy eating, physical activity, and blood glucose testing are the basic therapies for type 2 diabetes. In addition, many people with type 2 diabetes require oral medication, insulin, or both to control their blood glucose levels. o People with diabetes must take responsibility for their day-to-day care, and keep blood glucose levels from going too low or too high. o People with diabetes should see a health care provider who will monitor their diabetes control and help them learn to manage their diabetes. In addition, people with diabetes may see endocrinologists, who may specialize in diabetes care; ophthalmologists for eye examinations; podiatrists for routine foot care; and dietitians and diabetes educators who teach the skills needed for daily diabetes management.

Motivation Development-Based - Arloski, pg. 174

o Need fulfillment-being needs. Personal growth-based.

3.2.2 Diabetes Symptoms

o People who think they might have diabetes must visit a physician for diagnosis. They might have SOME or NONE of the following symptoms: Frequent urination Excessive thirst Unexplained weight loss Extreme hunger Sudden vision changes Tingling or numbness in hands or feet Feeling very tired much of the time Very dry skin Sores that are slow to heal More infections than usual.

Gremlin Fighting - Arloski pg. 191

o RECOGNIZE when what you are saying to yourself is gremlin-talk o REFUTE the gremlin talk o REMOVE the gremlin from your experience o REGAIN self-confidence o RETURN to the present. Focus on here and now

3.2.2 DM Risk Factors

o Risk factors for type 2 diabetes include older age, obesity, family history of diabetes, prior history of gestational diabetes, impaired glucose tolerance, physical inactivity, and race/ethnicity. African Americans, Hispanic/Latino Americans, American Indians, and some Asian Americans and Pacific Islanders are at particularly high risk for type 2 diabetes. o Risk factors are less well defined for type 1 diabetes than for type 2 diabetes, but autoimmune, genetic, and environmental factors are involved in developing this type of diabetes. o Gestational diabetes occurs more frequently in African Americans, Hispanic/Latino Americans, American Indians, and people with a family history of diabetes than in other groups. Obesity is also associated with higher risk. Women who have had gestational diabetes have a 35% to 60% chance of developing diabetes in the next 10-20 years. o Other specific types of diabetes, which may account for 1% to 5% of all diagnosed cases, result from specific genetic syndromes, surgery, drugs, malnutrition, infections, and other illnesses.

Motivation Fear Based - Arloski, pg. 174

o Type 1: Deficiency-based Comes from a perception of lack; operates on a sense of what is missing in life o Type 2: Threat-Based Known threats, unknown threats, illness avoidance, environmental threats.

3.2.3 BMI of 30.0 or higher

obese BMI

Risk Factors: control - Arthritis

obesity, infection, joint injury, Occupation, Smoking

3.2.4.2 Ischemic Stroke

occurs when blood clots or other particles block the blood vessels to the brain. Fatty deposits called plaque can also cause blockages by building up in blood vessels.

3.3.1 Healthy oils would be

olive oil canola oil coconut oil avocado oil

3.2.2 OGTT

oral glucose tolerance test

3.2.3 BMI of 25.0-<30

overweight BMI

Risk Factors CAD

overweight, physical inactivity, unhealthy eating, smoking tobacco

Panic Disorder Symptoms

palpitations, sweating, trembling, shortness of breath, chest pain, dizzy, choking, numbness, chills, nausea, detached, losing control, dying

PNS

paraSNS: opposite to SNS

chronic stress & female health

period absence/irregularities, painful periods, reduced sex drive, ability to conceive, health of pregnancy, postpartum adjustment (disrupt bonding)

3.2.5 Childhood arthritis can cause

permanent physical damage to joints. This damage can make it hard for the child to do everyday things like walking or dressing and can result in disability

3.2.4 CAD is caused by

plaque buildup in the walls of the arteries that supply blood to the heart (called coronary arteries) and other parts of the body.

3.2.5 Coronary Heart Disease (CHD) is when

plaque hardens and narrows the arteries, reducing blood flow to your heart muscle.

3.3.1 Dyslipidemia is due to

poor lipid profiles

3.2.3 Obesity is a serious concern because it is associated with

poorer mental health outcomes, reduced quality of life, and the leading causes of death in the U.S. and worldwide

Appreciative Inquiry The positive principle

positive actions and outcomes stem from positive energy and emotion

Appreciative Inquiry The poetic principle

positive anticipation of the future stems from positive attention of the PRESENT.

Appreciative Inquiry The simultaneity principle

positive conversations and interactions stem from positive questions and reflection.

Appreciative Inquiry The constructionist principle

positive energy and emotion stems from positive conversations and interactions.

Appreciative Inquiry The anticipatory principle

positive questions and reflections stem from positive anticipation of the future.

3.2.1 Systolic blood pressure definition

pressure in your arteries when your heart beats (the top number)

3.2.1 Diastolic blood pressure

pressure in your arteries when your heart rests between beats (the bottom number)

2.9.1 What TTM does NOT do

puts pressure on client to change or set a certain starting or ending date

health status of a population

regional variation of Rx opioids can't be explained by this

3.3.3 Moderate-intensity physical activity

relative to an individuals personal capacity, moderate-intensity activity is usual a 5 or 6 on a scale of 0-10.

3.2.5 HDL sometimes is called "good" cholesterol. This is because it helps

remove cholesterol from your arteries. A low HDL cholesterol level raises your risk for heart disease.

3.3.1 Americans with a healthful diet limit the intake of:

saturated and trans fats cholesterol added sugars sodium (salt) alcohol.

Stress management

self-care (diet, exercise, sleep, breaks), talk, avoid drugs/alcohol, seek out helpful resources

Conflict of Interest

self-remove if conflict arises, disclose anticipated compensations,not knowinglly take any benefit of coach/client relationship except agreement statements

Positive determinants of movement

sidewalks, destinations in walking distance, access to public transport, low traffic density, access to neighborhood play area/recreation area

2.5 Types of reflections

simple, double-sided, amplified, shifted-focus, coming alongside, joining with a twist

3.3.5 Mental Health Indicators Social Well-being

social acceptance, beliefs in the potential of people and society as a whole, personal self-worth and usefulness to society, sense of community.

3.2.4 A stroke occurs when

something blocks blood supply to part of the brain or when a blood vessel in the brain bursts. In either case, parts of the brain become damaged or die

3.3.1 The Healthy Eating Plate was created by Harvard Health Publishing and nutrition experts at the Harvard School of Public Health. It offers more

specific and more accurate recommendations for following a healthy diet than MyPlate.

3.2.5 Patients can manage RA by

staying physically active stop smoking if smoke lose weight

3.2.3 Drugs such as ____________ and some ____________________ may also cause weight gain

steroids and some antidepressants

Confidential/Privacy (AS)

strictest confidentiality; AGREEMENT (info sharing, privacy, business associates/3rd parties)

3.2.4 Ischemic stroke

stroke due to blocked arteries to brain

3.2.4 Hemorrhagic stroke

stroke due to burst arterial walls in brain damaging surrounding tissue

3.2.4 TIA (Transient Ischemic Attack)

stroke that only lasts a few minutes

3.3.5 Mental Health Indicators Emotional Well-being

such as perceived life satisfaction, happiness, cheerfulness, peacefulness.

3.3.5 Mental Health Indicators Psychological Well-being

such as self-acceptance, personal growth including openness to new experiences, optimism, hopefulness, purpose in life, control of one's environment, spirituality, self-direction, and positive relationships.

SNS

sympathetic nervous system: fight or flight response; signals adrenals->adrenalin, cortisol release: ^ heart rate, vessels dilate, digestion reduces

Substance Abuse associated w/^ risk

teen pregnancy, STDs, domViolence, ChildAbuse, carCrashes, Fights, Crime, Homicide, Suicide

Chronic stress & male health

testosterone prod/sex drive; erectile dysfunction/impotence/sperm production/immune system/infections to male reproduction

3.2.6 LDL cholesterol

the "bad" cholesterol due to high levels can lead to plaque build up in your arteries Optimal: < 100 mg/dL Near optimal/above optimal: 100-129 mg/dL Borderline high: 130-159 mg/dL High: 160-189 mg/dL Very high: 190 mg/dL and above

3.2.3 Additional contributing factors to obesity in our society include

the food and physical activity environment, education and skills, and food marketing and promotion.

3.2.5.1 Metabolic Syndrome

the name for a group of risk factors that raises your risk for heart disease and other health problems such as DM or stroke

2.9.4 Intrinsic motivation

the natural, inherent drive to seek out challenges and new possibilities

3.2.4 It is a medical condition that occurs when

the pressure of the blood in your arteries and other blood vessels is too high

2.11.5 Self-determination theory Autonomy

the universal urge to be causal agents of one's own life and act in harmony with ones integrated self; however this does not mean to be independent of others

2.11.5 Self-determination theory Relatedness

the universal want to interact, to be connected to, and experience caring for others

2.12.5 Social Cognitive Theory

the view that people learn by watching others, it emphasizes how cognitive, behavioral, personal and environmental factors interact to determine motivation and behavior.

3.2.4 cholesterol can build up in

the walls of the arteries, including those of the heart. This leads to narrowing of the arteries and can decrease the blood flow to the heart, brain, kidneys, and other parts of the body.

3.3.5.6 Progressive relaxation

tightening and relaxing various muscle groups (often used with guided imagery and breathing exercises)

3.2.3 If your BMI is less than 18.5, you are considered

underweight

3.2.3 BMI of less than 18.5

underweight BMI

Risk Factors - HBP

unhealthy diet (^Na, <K), Physical Inactivity, Obesity, Excess alcohol, Tobacco use, Genetics, Family History, Age, Gender, Race, stress

3.2.4 On top of the five major symptoms other symptoms of a heart attack could include

unusual or unexplained tiredness nausea or vomiting (Women are more likely to have these other symptoms)

low risk - heart attack/stroke (female)

waist circumference 31.5 inches & below

intermed risk - heart attack/stroke (female)

waist circumference 31.6-34.9inches

hi risk - heart attack/stroke (female)

waist circumference 35 inches +

low risk - heart attack/stroke (male)

waist circumference 37 inches & below

intermed risk - heart attack/stroke (male)

waist circumference 37.1-39.9inches

hi risk - heart attack/stroke (male)

waist circumference 40 inches +

3.2.5.1 Metabolic syndrome diagnosis (waist circumference)

waist circumference of greater than or equal to 35 inches for women and greater than or equal to 40 inches for men

3.2.6 Cholesterol

waxy, fat like substance that travels through the blood on proteins called lipoproteins. Sources: It is made by the body to make hormones and digest fatty foods. Its found in foods - eggs, fatty meats, cheese

3.2.3 BMI formula

weight in kg divided by height in meters squared

3.2.3 BMI formula (modified)

weight in lbs x 703 divided by height in inches squared

Physical Determinants of Diet

weight, social & physical determinants of weight, nutrition/weight status issues

Fulfillment

when the interaction of skill and challenge are matched

3.2.3 A healthy diet pattern follows the Dietary Guidelines for Americans which emphasizes eating

whole grains fruits vegetables lean protein low-fat and fat-free dairy products drinking water.

3.2.5 You must have at least three metabolic risk factors to be diagnosed

with metabolic syndrome.

3.2.4 The risk for heart disease can increase even more when heredity combined

with unhealthy lifestyle choices, such as smoking cigarettes and eating an unhealthy diet

3.2.3 If your BMI is 18.5 to <25, you are considered

within the normal range

3.2.3 If your BMI is 30.0 or higher, you are considered

within the obese range.

3.2.3 If your BMI is 25.0 to <30, you are considered

within the overweight range

3.2.4 Stroke is more common in

women than men

3.2.2. Type 2 DM

your body doesn't use insulin well and is unable to keep blood sugar at normal levels. Most people with diabetes—9 in 10—have type 2 diabetes. It develops over many years and is usually diagnosed in adults (though increasingly in children, teens, and young adults). You may not notice any symptoms, so it's important to get your blood sugar tested if you're at risk. Type 2 diabetes can be prevented or delayed with healthy lifestyle changes, such as losing weight if you're overweight, healthy eating, and getting regular physical activity.

National Health and Nutrition Examination Survey (NHANES)

• General Well-Being Schedule (1971-1975).

3.2.4.1 Heart Disease risk factors Family history and other characteristics

• Genetic and family history (hereditary but likely that people with a family history of heart disease share common environments) • Age, sex (heart disease number one killer of both men and women in 2013), Race or ethnicity (leading cause of death in the US for non-Hispanic whites, non-Hispanic Blacks, and American Indians.

Behavioral Risk Factor Surveillance System (BRFSS)

• Global life satisfaction. Satisfaction with emotional and social support.

3.2.4.1 Heart Disease Risk Factors - Medical Conditions

• High blood pressure: major risk factor. If high BP not controlled, can affect your heart and other organs including kidney and brain. High BP also called "silent killer" because many do not notice symptoms. o Lowering blood pressure by changes in lifestyle or by medication can reduce your risk for heart disease and heart attack • High cholesterol: liver makes enough for body's needs, but we often get more cholesterol from foods we eat. If we take in more than we can use, the extra cholesterol builds up in arteries. o Some "good" cholesterol (High-density lipoprotein cholesterol-provides protection against heart disease) and some "bad" cholesterol (low-density lipoprotein which lead to heart disease) o Blood test can detect amount • Diabetes: diabetes mellitus also increase risk for heart disease. If have diabetes body does not make enough insulin, can't use its own insulin as well as it should. This causes sugar build up in blood.

National Health Interview Survey (NHIS)

• Quality of Well-being Scale. • Global life satisfaction. • Satisfaction with emotional and social support. • Feeling happy in the past 30 days.

Porter Novelli Healthstyles Survey

• Satisfaction with Life Scale • Meaning in life. • Autonomy, competence, and relatedness. • Overall and domain specific life satisfaction. • Overall happiness. • Positive and Negative Affect Scale.

3.2.4.1 Heart Disease Risk Factors Behavior

• Unhealthy diet-high in sat fat, trans fat, and cholesterol linked to heart disease. • Obesity • Too much alcohol • Tobacco use

2.6.4 Brainstorming

• clarify the topic • clarify the output • defer judgment • encourage bold, even wild ideas • build on what others say • be visual and specific • go for quantity • do it fast