ACE Health Coach Certification exam 2022/2023 with 100% correct answers

The Art of Living the ability to: enjoy, choose, keep developing, and see meaning Emotional and Interpersonal arena self awareness, self regulation, empathy, social skills SWOT analysis (personal awareness) strength, weakness, opportunities, threats DISC model (understanding personalities) dominant, inspiring, supportive, cautious Dominant personality dominant, task oriented, "what" Inspiring personality outgoing, people oriented, "who" Supportive personality reserved, task oriented, data/facts, "why" Cautious personality reserved, people oriented, "how" Seven-Step Problem Solving model 1. Problem identification 2. Goal Selection 3. Generation of alternatives 4. Consideration of consequences 5. Decision making 6. Implementation 7. Evaluation GROW model goal, reality, options, what 1. Define goal clearly 2. Elicit specific details 3. Openeded questions 4. Focused questions SOAP notes subjective, objective, assessment, plan Five Types of Questions 1. Open-ended 2. Close-ended 3. Probing 4. Funnel 5. Leading 00:04 01:19 Open-ended questions what/why/how Close-ended questions yes/no response Probing questions who/what/what/when/why Funnel questions close and open-ended Leading questions semi-directive Transtheoretical Model of Behavioral Change (TTM) A)Stages of Change B) Processes of change C) Decisional Balance D) Self-efficacy E) Relapse Stages of Change 1. Pre-contemplation=unaware of problem 2. Contemplation = aware of problem, benefits vs. risks 3. Preparation=combined intent and behavior with activity 4. Action= maintain activities, high risk of relapse 5. Maintenance = maintain adherence to program Processes of change identify stage of change, design intervention Decisional Balance pros/cons perceived about the program Self-efficacy belief in one's own capabilities to be successful, positively related to self-motivation Health Belief Model people will engage in a behavior based on the perceived threats regarding a health problem. benefitsbarriers ABC Model activating event, belief about event, consequences of event Lasswell's Model of Communication who says what in which channel to whom with what effect Communication process 1. Plan to communicate 2. Create a message 3. Choose how to send message 4. Interpert message 5. Offer feedback Motivational Interviewing express empathy, develop awareness of negative consequences, roll with resistance, support self-efficacy, avoid argumentation, acceptance OARS Model for interviewing O=ask open-ended questions A= affirm the client R= listen reflectively S= summarize Active listening undivided attention, mirroring, validating, empathy, nonverbal/verbal, respect, openeness Operant conditioning behavior is consequence of outcome, antecedents -behavior- consequences, positive/negative reinforcements Pre-exercise food and hydrating optimize glucose availability and glycogen stores, provide fuel for performance, relatively high carbs, low fat, moderate protein, being hydrating 4 hours before, sodium/salty to stimulate thirst and retain fluids During exercise hydrating prevent dehydration or hypoantremia, 1:1 fluid replacement to fluid loss, fluids with sodium during prolonged sessions, fluids with carbohydrates Post-exercise hydration correct fluid imbalances, usual meal/snacks, for rapid rehydration drink 1.5L per 1 kg of body weight lost DASH eating plan dietary approaches to stop hypertension, reduce blood pressure, grains, fruits, veggies, low fat dairy Body Mass Index (BMI) equation (weight kg)/(height m)^2 Underweight BMI less than 18 Normal weight BMI 18-24.9 Overweight BMI 25-29.9 Obese BMI 30-39.9 Morbidly obese BMI 40 or higher Hypertrophy existing fat cells enlarge and fill with fat Hyperpalasia total fat cell number increases Recommended rate of weight loss recommended 1-2 lbs per week Glycemic Index (GI) measure of carbs, simple vs. complex High GI break down rapidly, rapidly increase blood glucose level, simple carbs