ACE Health Coach Exam 2022/2023 with 100% correct answers

Diseases associated with too little activity or exercise are called Hypokinetic diseases (hypo = too little; kinetic = activity) Within the medical fitness field's continuum of care, at what point does the health coach typically work with the client When the client is ready for post-rehab or post-medical care services Which factor of operant conditioning heavily influences behavior outcomes and occurs after the behavior is executed Response consequences On a scale of 1-10, answers below what number suggest that the client is in the precontemplation stage of behavioral change Answers below the number 4 suggest the client is in the precontemplation stage A way people learn behavior in which their behavior is influenced by its consequences is called Operant Conditioning These precede a behavior and oftentimes signal the consequence of the behavior Antecedents Which factor of operant conditioning heavily influences behavior outcomes and occurs after the behavior was executed Response consequences What are the two main types of motivation described in the self-determination theory (SDT) Autonomous motivation and controlled motivation Individuals experiencing introjected regulation engage in an activity because they think they should, oftentimes out of guilty or for a sense of self-worth Individuals experiencing external regulation engage in an activity to avoid punishment or gain rewards Individuals experiencing identified regulation engage in an activity in order to reach a meaningful goal, despite not always finding the activity enjoyable (ex: exercising to improve health) SWOT analysis stands for Strengths Weaknesses Opportunities Threats and is a tool used to develop self-awareness If a client perceives changing his or her eating habits as unbearable because of the feeling of having to give up everything at once, he or she is likely suffering from a type of cognitive style called Absolutistic demanding A tool frequently used for healthcare professionals to communicate with each other is the SOAP note SOAP note stands for -Subjective: clients feelings for subjective complaints -Objective: measurements made my healthcare professional -Assessment: assesses the clients relationship to the objective measures and if there is a relationship/correlation between the two -Plan: plan agreed upon by the client When your body has a negative nitrogen balance and breaks down more protein than it can create, it's called Catabolism When your body has a positive nitrogen balance and produces more protein than it breaks down, it's called Anabolism The fatty acid structure represented in chemical form in food as well as the body is Triglycerides The average person needs how much protein per day 0.4-0.5g/lb (0.5-0.8g/lb for athletes) The two overarching concepts of the 2010 Dietary Guidelines are -Maintain calorie balance to achieve and sustain a healthy weight -Focus on nutrient-dense foods and beverages What hormone has been found in obese children and adults to circulate in direct proportion to tissue mass when weight is stable but in amounts 4x higher than in lean individuals Leptin What environmental factor is independently associated with obesity Living in a low-income neighborhood The three symptoms of the female athlete triad are -Amenorrhea -disordered eating -osteoporosis The psychological environment of the client-health coach relationship is most related to Customer Service What step of the stepped-care model is a physician brought in for support Step 3 What step of the stepped-care model are options such as pharmacotherapy, surgery, or treating eating disorders considered Step 4 What step of the stepped-care model are low-fat diets implemented Step 1 What step of the stepped-care model are commercial weight-loss diets implemented Step 2 What step of the stepped-care model can the health coach step in for lifestyle change through education, support, and structure Step 1 What indicates a positive CVD risk factor for cholesterol LDL / 130 or HDL 40 What indicates a positive CVD risk factor for blood glucose Fasting plasma glucose /100 but /125 What indicates a negative CVD risk factor (improves score) for HDL cholesterol /60 Moderate exercise is defined as 40-60% V02R (or 3-6 METs) The two main characteristics that are most important when setting small goals -Must be meaningful to the client -be within immediate reach What are the four aptitudes related to health improvement in the art of living -The ability to enjoy -The ability to choose -The ability to keep developing -The ability to see meaning Four personality types in the DISC model -Outgoing -Reserved -Task-oriented -People-oriented In the DISC model, people who talk about what they think or how things are done are typically which type of people Task-oriented In the DISC model, people who talk in terms of what they feel or how things seem to them are typically which type of people People-oriented Five waves of trust Self trust, organizational trust, societal trust, relationship trust, market trust Which wave of trust is more important for a client/health-coach relationship relationship trust The goal of cognitive coaching is to help the client move from an "absolutistic demanding" all-or-nothing type approach to a "full preference" that things might be different What tells us that as behaviors are strengthened, they are reinforced? The principle of operant conditioning Four primary types of social support: -Emotional -Tangible -Informational -Companionship A belief in a personal control over health outcomes is called Locus of control Example of an overgeneralization cognitive distortion I've never had success in the past so why would I now Example of mental filter cognitive distortion It doesn't matter that I did better on the exam then last time, I still should have done better Example of labeling cognitive distortion I feel like a failure.. instead of saying they made a mistake Example of emotional reasoning cognitive distortion I feel like a loser so I must really be one Example of both a magnification and catastrophe cognitive distortion it's intolerable for me (magnification:blowing things out of proportion. catastrophe: "should" statements) Core components of the Transtheoretical Model of Behavioral Change stages of change, processes of change, decisional balance, self-efficacy, and situational temptations to relapse During what stage of the TTM model should you begin setting SMART goals? Action stage What is decisional balance of the TTM model The number of pros and cons an individual perceives regarding adopting/maintaining a healthy lifestyle In the Health Belief Model, the perceived threat is influenced by what factors perceived seriousness, perceived susceptibility, cues to actions or events (such as physical symptoms) What is the SWOT analysis used for Turning weaknesses into opportunities The Faker Not concentrating on the speaker, despite appearing to be The interrupter Too anxious to pay attention to speak to listen to the speaker's words The intellectual/logical listener Tries to interpret what the speaker is saying and place it in a "box" and ignores any feelings/emotions attached to the message Rebuttal maker Listens long enough to form a rebuttal or to use the speakers words against them Focus thief Uses the speakers words to get his/her message across Advice giver doesn't allow the speaker to fully articulate his/her thoughts and feelings What are the four steps involved in confirming understanding in active listening -use confirming statement -summarize key facts -ask if your understanding is correct -clarify misunderstandings What is the GROW model used for Structured approach to behavioral change Goal Reality Options What What does tilting one's head to the side demonstrate Curiosity As a client goes through the stages of the TTM, habit strength will Decrease Six sources of self-efficacy 1) past performance 2) observing/learning 3) verbal persuasion (feedback/motivation) 4) clients own self appraisal about their psychological state such as sweating, appearance, etc 5) appraisal of ones emotional state 6) imaginal experiences about the program 3 participation variables self-efficacy effects -task choice -effort -persistance Shaping Using reinforcements to gradually achieve a target behavior Lasswell's Maxim Model of communication to help you connect with another person Who, says what, in which channel, to whom, with what effect? According to the DISC model, which type of individual wants to know the "what" of a situation? Dominant According to the DISC model, which type of person is outgoing and task-oriented? Dominant According to the DISC model, how should you work with a dominant individual? Get to the point quickly, provide options, focus on outcomes