Leefstijlcoach
Inhoud
Leefstijlcoach.........................................................................................................7
1 – Inleiding voor de toekomstige leefstijlcoach.........................................................7
1.1 Inleiding.......................................................................................................7
1.2 Beroepsinformatie en beroepsvereniging...........................................................7
1.3 Opbouw van de opleiding................................................................................8
1.4 Eetmeter.......................................................................................................9
1.5 Examen........................................................................................................9
1.6 Samenvatting..............................................................................................10
2 – Anatomie, fysiologie en pathologie (deel 1)........................................................10
2.1 Inleiding......................................................................................................10
2.2 Cellen.........................................................................................................10
2.3 Weefsels.....................................................................................................10
2.4 Organen en orgaanstelsels............................................................................12
2.5 Levensloop..................................................................................................18
2.6 Samenvatting..............................................................................................19
3 – Anatomie, fysiologie en pathologie (deel 2)........................................................20
3.1 Inleiding......................................................................................................20
3.2 Water- en zouthuishouding............................................................................20
3.3 Neurobiologie...............................................................................................22
3.4 Hormoonwerking..........................................................................................24
3.5 Medische problemen.....................................................................................25
3.6 Uw rol bij medische problemen......................................................................27
3.7 Samenvatting..............................................................................................28
4 – Beweging (deel 1)...........................................................................................28
4.1 Inleiding......................................................................................................28
4.2 Invloed van bewegen....................................................................................28
4.3 Bewegen en chronische aandoeningen............................................................29
4.4 Activiteitenniveau van de cliënt......................................................................31
4.5 Parameters van beweging.............................................................................33
4.6 Beweegplan.................................................................................................34
4.7 Samenvatting..............................................................................................35
5 – Beweging (deel 2)...........................................................................................35
5.1 Inleiding......................................................................................................35
5.2 Beweegrichtlijnen.........................................................................................35
1
, 5.3 Beweeganalyse............................................................................................36
5.4 Beweegplan.................................................................................................38
5.5. Doelen stellen.............................................................................................38
5.6 Begeleiding..................................................................................................39
5.7 Beweegpatronen..........................................................................................40
5.8 Aanvullende tips...........................................................................................40
5.9 Samenvatting..............................................................................................40
6 – Voeding (deel 1).............................................................................................41
6.1 Inleiding......................................................................................................41
6.2 Functies van voedingsstoffen.........................................................................41
6.3 Voedingsbehoeften.......................................................................................42
6.4 Koolhydraten...............................................................................................43
6.5 Vetten.........................................................................................................45
6.6 Eiwitten.......................................................................................................48
6.7 Water.........................................................................................................50
6.8 Alcohol........................................................................................................51
6.9 Richtlijnen Goede Voeding.............................................................................51
6.10 Schijf van Vijf.............................................................................................52
6.11 Variëren met de Schijf van Vijf.....................................................................52
6.12 Voeding en ziekten.....................................................................................53
6.13 Samenvatting............................................................................................54
7 – Voeding (deel 2).............................................................................................54
7.1 Inleiding......................................................................................................54
7.2 Voedingspatronen........................................................................................54
7.3 Voedselconsumptiepeiling..............................................................................55
7.4 Voedingstoestand.........................................................................................55
7.5 Voedingsanamnese.......................................................................................56
7.6 Voedingsanalyse..........................................................................................57
7.7 Energie.......................................................................................................58
7.8 Voedingsplan...............................................................................................60
7.9 Samenvatting..............................................................................................60
8 – Slaap en ontspanning (deel 1)..........................................................................60
8.1 Inleiding......................................................................................................60
8.2 Waarom slapen we?......................................................................................61
8.3 Goede en gezonde slaap................................................................................61
8.4 Factoren die de slaap beïnvloeden..................................................................63
8.5 Slaaphygiëne...............................................................................................64
2
, 8.6 Gevolgen van ‘slechte slaap’..........................................................................66
8.7 Rol van de leefstijlcoach................................................................................67
8.8 Samenvatting..............................................................................................67
9 – Slaap en ontspanning (deel 2)..........................................................................67
9.1 Inleiding......................................................................................................67
9.2 Slaapanamnese............................................................................................67
9.3 Praktische slaaptips......................................................................................68
9.4 Coaching bij slaapproblemen.........................................................................70
9.5 Doorverwijzing.............................................................................................71
9.6 Samenvatting..............................................................................................72
10 – Stressmanagement........................................................................................72
10.1 Inleiding....................................................................................................72
10.2 Wat is stress?............................................................................................72
10.3 Stressoren.................................................................................................73
10.4 Stressrespons............................................................................................73
10.5 Draagkracht en draaglast............................................................................75
10.6 Gevolgen van stress (1)..............................................................................76
10.7 Gevolgen van stress (2)..............................................................................76
10.8 Stresstesten..............................................................................................77
10.9 Stresshantering..........................................................................................78
10.10 Samenvatting...........................................................................................79
11 – Timemanagement..........................................................................................79
11.1 Inleiding....................................................................................................79
11.2 Wat is tijd?................................................................................................79
11.3 Wat is timemanagement?............................................................................80
11.4 Tijdbestedingsanalyse.................................................................................80
11.5 Tijdverspillers.............................................................................................81
11.6 Zelfmanagement........................................................................................81
11.7 Samenvatting............................................................................................82
12 – Energiemanagement......................................................................................83
12.1 Inleiding....................................................................................................83
12.2 Energiebalans............................................................................................83
12.3 Energiegevers............................................................................................83
12.4 Energievragers...........................................................................................83
12.5 Symptomen van energiegebrek....................................................................84
12.6 Ontspanning..............................................................................................85
12.7 Ontspanningstechnieken..............................................................................86
3
, 12.8 Apps.........................................................................................................87
12.9 Samenvatting............................................................................................87
13 – Overgewicht en verslavingen..........................................................................87
13.1 Inleiding....................................................................................................87
13.2 Overgewicht...............................................................................................88
13.3 Verslaving.................................................................................................89
13.4 Alcohol......................................................................................................89
13.5 Tabak.......................................................................................................91
13.6 Drugs........................................................................................................93
13.7 Samenvatting............................................................................................94
14 – Diabetes type 2 en overige leefstijlaandoeningen..............................................94
14.1 Inleiding....................................................................................................94
14.2 Diabetes mellitus type 2..............................................................................94
14.3 Hart- en vaatziekten...................................................................................95
14.4 Metaboolsyndroom.....................................................................................98
14.5 Reuma......................................................................................................98
14.6 Maag-, darm- en leveraandoeningen.............................................................98
14.7 Eetstoornissen..........................................................................................101
14.8 Samenvatting...........................................................................................101
15 – Positieve gezondheid (deel 1)........................................................................101
15.1 Inleiding..................................................................................................101
15.2 Wat is gezond?.........................................................................................102
15.3 Hoe gezond is Nederland?..........................................................................102
15.4 Positieve gezondheid.................................................................................104
15.5 Samenvatting...........................................................................................106
16 – Positieve gezondheid (deel 2)........................................................................106
16.1 Inleiding..................................................................................................106
16.2 Preventie.................................................................................................107
16.3 Preventie van leefstijlfactoren....................................................................108
16.4 Gezondheidsvaardigheden.........................................................................110
16.5 Samenvatting...........................................................................................111
17 – Leefstijlanamnese........................................................................................112
17.1 Inleiding..................................................................................................112
17.2 Algemene anamnese.................................................................................112
17.3 Antropometrie..........................................................................................113
17.4 Positieve gezondheid (spinnenweb).............................................................114
17.5 Conclusie en rapportage............................................................................115
4
Inhoud
Leefstijlcoach.........................................................................................................7
1 – Inleiding voor de toekomstige leefstijlcoach.........................................................7
1.1 Inleiding.......................................................................................................7
1.2 Beroepsinformatie en beroepsvereniging...........................................................7
1.3 Opbouw van de opleiding................................................................................8
1.4 Eetmeter.......................................................................................................9
1.5 Examen........................................................................................................9
1.6 Samenvatting..............................................................................................10
2 – Anatomie, fysiologie en pathologie (deel 1)........................................................10
2.1 Inleiding......................................................................................................10
2.2 Cellen.........................................................................................................10
2.3 Weefsels.....................................................................................................10
2.4 Organen en orgaanstelsels............................................................................12
2.5 Levensloop..................................................................................................18
2.6 Samenvatting..............................................................................................19
3 – Anatomie, fysiologie en pathologie (deel 2)........................................................20
3.1 Inleiding......................................................................................................20
3.2 Water- en zouthuishouding............................................................................20
3.3 Neurobiologie...............................................................................................22
3.4 Hormoonwerking..........................................................................................24
3.5 Medische problemen.....................................................................................25
3.6 Uw rol bij medische problemen......................................................................27
3.7 Samenvatting..............................................................................................28
4 – Beweging (deel 1)...........................................................................................28
4.1 Inleiding......................................................................................................28
4.2 Invloed van bewegen....................................................................................28
4.3 Bewegen en chronische aandoeningen............................................................29
4.4 Activiteitenniveau van de cliënt......................................................................31
4.5 Parameters van beweging.............................................................................33
4.6 Beweegplan.................................................................................................34
4.7 Samenvatting..............................................................................................35
5 – Beweging (deel 2)...........................................................................................35
5.1 Inleiding......................................................................................................35
5.2 Beweegrichtlijnen.........................................................................................35
1
, 5.3 Beweeganalyse............................................................................................36
5.4 Beweegplan.................................................................................................38
5.5. Doelen stellen.............................................................................................38
5.6 Begeleiding..................................................................................................39
5.7 Beweegpatronen..........................................................................................40
5.8 Aanvullende tips...........................................................................................40
5.9 Samenvatting..............................................................................................40
6 – Voeding (deel 1).............................................................................................41
6.1 Inleiding......................................................................................................41
6.2 Functies van voedingsstoffen.........................................................................41
6.3 Voedingsbehoeften.......................................................................................42
6.4 Koolhydraten...............................................................................................43
6.5 Vetten.........................................................................................................45
6.6 Eiwitten.......................................................................................................48
6.7 Water.........................................................................................................50
6.8 Alcohol........................................................................................................51
6.9 Richtlijnen Goede Voeding.............................................................................51
6.10 Schijf van Vijf.............................................................................................52
6.11 Variëren met de Schijf van Vijf.....................................................................52
6.12 Voeding en ziekten.....................................................................................53
6.13 Samenvatting............................................................................................54
7 – Voeding (deel 2).............................................................................................54
7.1 Inleiding......................................................................................................54
7.2 Voedingspatronen........................................................................................54
7.3 Voedselconsumptiepeiling..............................................................................55
7.4 Voedingstoestand.........................................................................................55
7.5 Voedingsanamnese.......................................................................................56
7.6 Voedingsanalyse..........................................................................................57
7.7 Energie.......................................................................................................58
7.8 Voedingsplan...............................................................................................60
7.9 Samenvatting..............................................................................................60
8 – Slaap en ontspanning (deel 1)..........................................................................60
8.1 Inleiding......................................................................................................60
8.2 Waarom slapen we?......................................................................................61
8.3 Goede en gezonde slaap................................................................................61
8.4 Factoren die de slaap beïnvloeden..................................................................63
8.5 Slaaphygiëne...............................................................................................64
2
, 8.6 Gevolgen van ‘slechte slaap’..........................................................................66
8.7 Rol van de leefstijlcoach................................................................................67
8.8 Samenvatting..............................................................................................67
9 – Slaap en ontspanning (deel 2)..........................................................................67
9.1 Inleiding......................................................................................................67
9.2 Slaapanamnese............................................................................................67
9.3 Praktische slaaptips......................................................................................68
9.4 Coaching bij slaapproblemen.........................................................................70
9.5 Doorverwijzing.............................................................................................71
9.6 Samenvatting..............................................................................................72
10 – Stressmanagement........................................................................................72
10.1 Inleiding....................................................................................................72
10.2 Wat is stress?............................................................................................72
10.3 Stressoren.................................................................................................73
10.4 Stressrespons............................................................................................73
10.5 Draagkracht en draaglast............................................................................75
10.6 Gevolgen van stress (1)..............................................................................76
10.7 Gevolgen van stress (2)..............................................................................76
10.8 Stresstesten..............................................................................................77
10.9 Stresshantering..........................................................................................78
10.10 Samenvatting...........................................................................................79
11 – Timemanagement..........................................................................................79
11.1 Inleiding....................................................................................................79
11.2 Wat is tijd?................................................................................................79
11.3 Wat is timemanagement?............................................................................80
11.4 Tijdbestedingsanalyse.................................................................................80
11.5 Tijdverspillers.............................................................................................81
11.6 Zelfmanagement........................................................................................81
11.7 Samenvatting............................................................................................82
12 – Energiemanagement......................................................................................83
12.1 Inleiding....................................................................................................83
12.2 Energiebalans............................................................................................83
12.3 Energiegevers............................................................................................83
12.4 Energievragers...........................................................................................83
12.5 Symptomen van energiegebrek....................................................................84
12.6 Ontspanning..............................................................................................85
12.7 Ontspanningstechnieken..............................................................................86
3
, 12.8 Apps.........................................................................................................87
12.9 Samenvatting............................................................................................87
13 – Overgewicht en verslavingen..........................................................................87
13.1 Inleiding....................................................................................................87
13.2 Overgewicht...............................................................................................88
13.3 Verslaving.................................................................................................89
13.4 Alcohol......................................................................................................89
13.5 Tabak.......................................................................................................91
13.6 Drugs........................................................................................................93
13.7 Samenvatting............................................................................................94
14 – Diabetes type 2 en overige leefstijlaandoeningen..............................................94
14.1 Inleiding....................................................................................................94
14.2 Diabetes mellitus type 2..............................................................................94
14.3 Hart- en vaatziekten...................................................................................95
14.4 Metaboolsyndroom.....................................................................................98
14.5 Reuma......................................................................................................98
14.6 Maag-, darm- en leveraandoeningen.............................................................98
14.7 Eetstoornissen..........................................................................................101
14.8 Samenvatting...........................................................................................101
15 – Positieve gezondheid (deel 1)........................................................................101
15.1 Inleiding..................................................................................................101
15.2 Wat is gezond?.........................................................................................102
15.3 Hoe gezond is Nederland?..........................................................................102
15.4 Positieve gezondheid.................................................................................104
15.5 Samenvatting...........................................................................................106
16 – Positieve gezondheid (deel 2)........................................................................106
16.1 Inleiding..................................................................................................106
16.2 Preventie.................................................................................................107
16.3 Preventie van leefstijlfactoren....................................................................108
16.4 Gezondheidsvaardigheden.........................................................................110
16.5 Samenvatting...........................................................................................111
17 – Leefstijlanamnese........................................................................................112
17.1 Inleiding..................................................................................................112
17.2 Algemene anamnese.................................................................................112
17.3 Antropometrie..........................................................................................113
17.4 Positieve gezondheid (spinnenweb).............................................................114
17.5 Conclusie en rapportage............................................................................115
4
