Health & Wellness Coaching Board Exam With 100% Correct Answers 2024, Exams of Advanced Education

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Health & Wellness Coaching Board

Exam With 100% Correct Answers 2023

Coach prep for session- overview (prior to session prep) - Correct Answer-review materials, eliminate distractions, be mindful calm, and present. Initial Intake coaching session Describe Review Determine Clarify Allow Confirm - Correct Answer-1.) Describe coaching process, 2.) Review info & assessments provided, 3.) Determine if coaching is appropriate. 4.) Clarify roles & expectations; 5.) Allow client to self determine their vision, goals, and action steps; & actively engages in new behaviors. 6.) Confirm logistics and responsibilities in written agreement. session opening - Correct Answer-ask how the client is, use reflections. Ask positive inquiry about previous week, reflect something positive, ask client to select goal to review Early coaching session (1 or 2) competencies (5 total) Assess Identify Explore/Clarify Establish/Refine Support - Correct Answer-1.) Assess current & optimal state of health & well being, 2.) Identify gaps between current & optimal states. 3.) Explore/Clarify priority areas of focus, and learning preferences and accountability 4.) Establish/refine client's specific short term and long-term goals 5.) Support the client in achieving goals, action steps, back up plans Routine Ongoing Sessions- overview (5 total) Ask about the: Refer to shifts in the Support the client in: Reflect the client's: Closing: - Correct Answer-1.) client's current state (e.g., energy, mood); 2.) client's state, facilitate review of previous action steps, 3.) defining new action steps,

4.) understanding, perspectives, and learning. 5.) Closing: the client articulates new personal discoveries. Routine Ongoing Sessions general order: - Correct Answer-client self assesses state goal review topic of importance short term smart goals new action steps take-aways appreciating client's work feedback on coaching Goal Review - Correct Answer-explore full experience, starting with positive use reflections, expands inquiry about best experience, respond to challenges with reflections/inquiries, affirms client strengths, inquire about percentage of success FINAL SESSION: Invite the client to reflect on Assist in developing a: - Correct Answer-:progress made, challenges experienced, lessons learned, and growth attained :sustainable pathway forward and/or maintenance/relapse prevention plan including available support and resources Client is the expert in: The coach provides: - Correct Answer-:navigating his/her own life, based upon personal preferences and past experiences. :the structure of the session and serves as a facilitative partner. The coach's primary role does NOT include: - Correct Answer-a content expert or educator who diagnoses, advises, or instructs the client on what to do. Client's: Share personal info/experience/recommendations only when: Observe, name, and refer to client's: Convey the belief that client is: Adjust approach according to: - Correct Answer-Client's agenda, needs, interests, and preferences drive the relationship. appropriate or when specifically asked/given permission to do so :beliefs and values. :resourceful, expert in own experience. :client's health literacy Demonstrate: Convey: Follow Through on:

Openly name and address: - Correct Answer-:benevolence, honesty, sincerity, and authenticity :unconditional positive regard :commitments :discord/conflict as it occurs and resolve in a timely manner The coach establishes a: - Correct Answer-positive and safe environment where the client feels accepted and supported, which helps the client clarify values/access motivation. The coach's confidence in the client's ability to______, ________, &________ supports the client's_________. - Correct Answer-learn, grow, and change / self- efficacy. The coach builds trust by attending to the client's - Correct Answer-emotions as well as words and behaviors; i.e., when the coach senses conflict, discomfort or confusion, the coach acknowledges what is happening with curious interest. The coach facilitates behavior change by empowering the client to: - Correct Answer- self-discover values, resources, and strategies that are individualized and meaningful. Generative moment - Correct Answer-identify topic, ask permission to explore, client describes what they want, explore strengths, environments to move forward, including pros/cons, develop discrepancy, brainstorming, express confidence in client's ability to move forward Active listening & Presence Be: Pace communication to: Listen for: Attend to and address: Use silence: - Correct Answer-1.) attentive and mindful, open-minded, be curious 2.)fit client's needs, 3.)what is not being said, 4.) nonverbal communication, 5.) appropriately. In addition to listening to verbal information shared by the client, the coach is attuned to nonverbal cues which are: The coach also notices: - Correct Answer-expression, tone, emotions, and energy. relevant behaviors (or lack thereof). The coach uses ____ ______ to notice with _____ and _______what is happening with the client and with themselves during coaching. - Correct Answer-mindful awareness/curiosity and non-judgment

goal setting - Correct Answer-ask client to choose a goal, explores support needed to ensure success, refine goal to be SMART, use confidence ruler, client restates goal, affirm client's ability to achieve goals Active listening involves using _________ appropriately to _____ ___ _____ and allowing clients time to _____, _______, and _______what emerges. - Correct Answer- silence/ "hold the space" / reflect, process, and identify Emotions can generate: - Correct Answer-insight and impact the brain's capacity for learning and change. The coach calls attention to - Correct Answer-positive shifts in the client's energy or emotion that may support healthy behavior change. The coach encourages the client to foster: and harsh self criticism tends to lead to: - Correct Answer-self-compassion and acceptance of emotions, since these qualities allow a more honest appraisal of one's behaviors and better self-care./ avoidance and undermines insight. session close - Correct Answer-appreciates client's work, reflects what client learned, asks for feedback on coaching, schedules next session Attend to the client's: Acknowledge client's: Ask client to describe: Show: Foster: - Correct Answer-1.) state of being (mood/affect/presence) 2.) emotions 3.) emotions when appropriate 4.) empathy (resonance with) 5.) self-compassion Types of Reflections - Correct Answer-Simple, Double-sided, amplified, feeling, and meaning Reflections convey _______ ____________ and give clients the powerful ___________ to __________ the sound of their own words, perspectives, and beliefs. - Correct Answer-active listening/ opportunity/ witness Nonjudgmental reflections ________ the client and inspire___________. - Correct Answer-Engage/ learning When the coach notices a discrepancy in the client's words, emotions, or behavior, a _______ __________ reflection - Correct Answer-a double sided/may raise the client's awareness of the discrepancy.

When the coach uses an _____________ reflection, the client may reconsider aspects of ___________________ when they hear the ______________ reflection. - Correct Answer-amplified/ resistance/exaggerated The coach helps the client expand possibilities by asking - Correct Answer-curious questions that evoke deeper thinking and self-reflection. Open ended questions (starting with what/how) encourage: The coach helps expand the client's: - Correct Answer-1.) exploration and highlight strengths, values, and opportunities for learning. 2.) perspective and explores interconnections in the client's life. Expanding the conversation competencies (6 total) - Correct Answer-1.) Open-ended & powerful questions 2.) Metaphors- based on client 3.) Brainstorming 4.) Connect the focus to multiple dimensions of client's life 5.)Explore broader perspectives & inspire interest in new possibilities, 6.) Incorporate coach's intuition The coach facilitates a conversation that balances - Correct Answer-a client's exploratory thinking with action oriented focus. These techniques help narrow the conversation toward decisions, goal-setting, and commitment- all which support action. (5 total) - Correct Answer-1.) Closed-ended questions 2.) Interrupt and re-direct 3.) Bottom-lining 4.) Scaling questions (using a scale of 0-10) 5.) Ask the client to summarize the topic Part 1. An objective of coaching is for the client to be well-informed of the status of his/her health and well-being. This process begins with: - Correct Answer-identifying what the client understands. Part 2 The coach then assists the client in _____and ______health and wellness resources, as well as accurately ______ and ______ multiple sources of health information. - Correct Answer-Finding/utilizing, evaluating/integrating. Part 3 These health info sources may include: (5 total). - Correct Answer-1.) health care provider input 2.) health & wellness assessments 3.) health risk assessments

4.) basic bio-metrics 5.) appropriate referrals. The coach supports the client in choosing goals and action steps carefully, since ______ and ________ successes predict long-term _________. - Correct Answer- small/ gradual/engagement. The coach _________the client's ________and asks ________-__________questions to enhance the client's _______-_________ and foster new ________________. - Correct Answer-reflects/views/open-ended/ self-awareness/ perspectives. Positive reframing is: Positive conversations are: - Correct Answer-:looking at things in an alternative, more positive way—to shift perspectives :are more likely to inspire motivation and forward progress. Reframe competencies: (3 total) - Correct Answer-1.) Address self-defeating perceptions 2.) Explore patterns related to client behaviors and decision tendencies (e.g., triggers, thoughts, emotions, physical sensations, and environment) 3.) Awareness of self-talk and adjustment as appropriate patterns related to client behaviors and decision tendencies: - Correct Answer-triggers, thoughts, emotions, physical sensations, and environment The knowledge and experience of the client—vs __________, are: - Correct Answer-the raw materials for coaching conversations that facilitate lasting change. Elicit the client's perspectives including: - Correct Answer-reasons for change, solutions, ideas, experiments, desires, reactions, desired outcomes, rewards/incentives Help client explore and articulate: - Correct Answer-values, sense of meaning, and purpose Discuss and honor client's preferences for: - Correct Answer-self-monitoring, accountability, mode of connecting (email, text, phone call) Self-determination theory posits several universal needs for psychological health and well-being: - Correct Answer-autonomy, competence, and connection (relatedness) The coach helps the client develop self-efficacy, which is: - Correct Answer-the client's belief in his/her ability to initiate change and achieve goals. The coaching process cultivates self-efficacy as the client: - Correct Answer-better understands his/her needs,

gains self-awareness & insight that supports behavior change, learns from setbacks, develops new resources, and finds new ways to navigate his/her environment. coaching program close - Correct Answer-explore reasons for stopping, get feedback via a survey, celebrate learning, explore what they'd like to do next, encourage progress and/or check ins, express gratitude the coach helps the client to build a support system, which is: - Correct Answer- relationships, tools, resources, environments that enable ongoing success after the coaching program ends and developing supportive relationships Decisional balance helps the client - Correct Answer-evaluate pros and cons of changing or not changing a behavior a growth mindset is the belief that: - Correct Answer-the client's abilities can be improved continuously through experimentation and persistent efforts. The coach helps the client develop positive psychological resources by - Correct Answer-cultivating meaning, reflecting positive emotions, applying strengths, and affirming self-worth and efforts. Positive psychology has demonstrated the value of positive resources in improving: - Correct Answer-creativity, open-mindedness, strategic thinking, resilience, connection, and health. By definition, health and wellness coaches are not: and do not: - Correct Answer- content experts in health or disease/ diagnose or prescribe, unless a coach has credentials in another profession that allow expert advice to be given. The coach should be able to identify - Correct Answer-risk factors for chronic disease, commonly used biometric measures, and current lifestyle recommendations for optimizing health. Wellness, as a concept, includes all aspects of: and it involves: - Correct Answer-1.) physical, psychological, spiritual and social well- being; it is multi-dimensional and holistic. 2.) a self-directed and evolving process to achieve full potential. Blood pressure is - Correct Answer-the pressure of blood pushing against the walls of your arteries. Arteries carry blood from your heart to other parts of your body. Systolic blood pressure (first #) - Correct Answer-measures the pressure in your arteries when your heart beats. The second number, called diastolic blood pressure, - Correct Answer-measures the pressure in your arteries when your heart rests between beats.

A normal blood pressure level is - Correct Answer-less than 120/80 mmHg. High blood pressure is called: and it increases risk for: - Correct Answer-hypertension heart disease, heart attack, and stroke, kidney disease and TIA Stage 1 hypertension range is (prehypertension) - Correct Answer-130-139/or 80- Stage 2 Hypertension range is: - Correct Answer-greater than or equal to 140/ High blood pressure - Correct Answer-has no warning signs or symptoms, and many people do not know they have it. Measuring your blood pressure is the only way to know whether you have high blood pressure. High blood pressure can damage the following organs: - Correct Answer-heart, brain, kidneys, and eyes. High blood pressure can damage your arteries by - Correct Answer-hardening them, decreasing blood flow, and making your heart work harder A heart attack happens when the blood supply to your heart is: - Correct Answer- blocked and heart muscle begins to die without enough oxygen. The longer the blood flow is blocked, the greater the damage to the heart. Heart failure is a condition that means your heart: - Correct Answer-can't pump enough blood and oxygen to your other organs. High blood pressure can also causes strokes, which happen when - Correct Answer- arteries that supply blood and oxygen to the brain burst or are blocked. Brain cells die during a stroke because they do not get enough oxygen. Stroke can cause serious disabilities in _____, _____, and other basic ________. And a stroke can also _____you. - Correct Answer-speech, movement,activities/ kill Having high blood pressure, especially in midlife, is linked to - Correct Answer-having poorer cognitive function and dementia later in life. Adults with diabetes, high blood pressure, or both have a higher risk of - Correct Answer-developing chronic kidney disease than those without these conditions. High blood pressure is called the "silent killer" because - Correct Answer-it usually has no warning signs or symptoms, and many people do not know they have it. Prevent or manage hypertension (high blood pressure) - Correct Answer-at least 150 minutes of physical activity each week

Not smoking, Eating a healthy diet, limit salt/alcohol healthy weight, manage/lower stress Because your blood pressure tends to rise as you get older, - Correct Answer-your risk for high blood pressure increases with age. About 9 out of 10 Americans will develop it sometime during their lifetime. Black people and high blood pressure - Correct Answer-increased likelihood compared to other groups of people and happens earlier in life. Women are _______as likely as men to develop high blood pressure at some point during their lives. - Correct Answer-equally If you have diabetes, your body either: - Correct Answer-doesn't make enough insulin or can't use it well, which leads to too much blood sugar in your bloodstream. Over time, too much blood sugar in your bloodstream can cause serious health problems such as: - Correct Answer-heart disease, vision loss, and kidney disease. There are three main types of diabetes: - Correct Answer-type 1, type 2, and gestational diabetes Type 1 diabetes: - Correct Answer-autoimmune reaction- body doesn't make insulin. 5-10% of people have type 1 symptoms develop quickly diagnosed in children, teens, young adults take insulin every day no way to prevent this type of diabetes Type 2 diabetes - Correct Answer-Body doesn't use insulin well. 90-95% of people with diabetes have type 2. slowly develops, usually adults no symptoms, get blood sugar tested can be prevented/delayed with losing weight, eating healthy food, and being active. Gestational diabetes - Correct Answer-develops in pregnant women your baby could be at higher risk for health problems. Gestational diabetes goes away after your baby is born but increases your risk for type 2 diabetes later in life. Your baby is more likely to have obesity as a child or teen, and more likely to develop type 2 diabetes later in life too. Pre-diabetes - Correct Answer-88 million adults—more than 1 in 3—have pre-diabetes. more than 84% of them don't know they have it. blood sugar levels are higher than normal and it raises your risk for type 2 diabetes, heart disease, and stroke. Type 1 diabetes risk factors - Correct Answer-Family history: direct relations with Type 1

Age: any age, but more likely as a child, teen. whites are more likely to develop type 1 diabetes than African Americans and Hispanic/Latino Americans. Type 2 diabetes and pre-diabetic risk factors - Correct Answer-prediabetic, Are overweight, Are 45 years or older family history, physically active less than 3 times a week gestational diabetes, or given birth to a baby above 9 lbs. Are POC Gestational diabetes risk factors - Correct Answer-has had it before Birth to baby 9 lbs +, overweight 25+ years of age family history of type 2 diabetes Have polycystic ovary syndrome (PCOS) POC Diabetes symptoms - Correct Answer-Urinate frequently, Are very thirsty Lose weight without trying, very hungry blurry vision, feel very tired, numb or tingling hands or feet, very dry skin, sores that heal slowly more infections than usual Type 1 diabetes symptoms - Correct Answer-nausea, vomiting, or stomach pains. develop in just a few weeks or months/ severe usually a child, teen, or young adult but can happen at any age. symptoms of gestational diabetes - Correct Answer-usually shows up in the middle of the pregnancy and typically doesn't have any symptoms. should be tested between 24 and 28 weeks preventing type 2 diabetes - Correct Answer-losing 5-7% of your body weight. getting 150 minutes a week of physical activity A1c Test - Correct Answer-measures average blood sugar level over the past 2- 3 months. normal: below 5.7% pre-diabetes: 5.7- 6.4% diabetes:6.5% or above Fasting blood sugar test - Correct Answer-overnight fast normal: below 99 mg/dL prediabetes: 100 to 125 diabetes: 126 mg/dL or more

oral glucose tolerance test measures your blood sugar: - Correct Answer-before and after you drink a glucose liquid after fasting overnight After ingesting the liquid, it's checked 1, 2, and 3 hours afterwards oral glucose tolerance (OGTT) ranges: - Correct Answer-At 2 hours, a blood sugar level of normal: 140 mg/dL or less pre-diabetes: 140 to 199 diabetes: 200 + mg/dL random blood sugar test - Correct Answer-Random, no fast. diabetes: 200 mg/dL or higher glucose screening test - Correct Answer-drink a liquid that contains glucose, test one hour later: normal: 140 mg/dL or less. higher than 140 mg/dL, requires a glucose tolerance test People who are overweight or obese are more likely to have - Correct Answer-diabetes, heart disease, stroke, and some types of cancer, and depression Obesity is a complex health issue resulting from a combination of causes and individual factors such as behavior and genetics. Factors include - Correct Answer-physical activity and inactivity, dietary patterns, meds, food and physical activity environment, education and skills, and food marketing and promotion. Physical activity guidelines for Americans recommends adults do at least - Correct Answer-150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity, or a combination of both, along with 2 days of strength training per week. Some illnesses/drugs lead to weight gain/obesity. These include - Correct Answer- Cushing's disease, and polycystic ovary syndrome. Drugs such as steroids and some antidepressants may also cause weight gain. People who have obesity are at increased risk for many serious diseases and health conditions, including - Correct Answer-All-causes of death, hypertension, dyslipidemia Type 2 diabetes, CAD Stroke, gallbladder disease OA, sleep apnea, breathing issues Many types of cancers , Low quality of life Mental illness, Body pain and difficulty with physical functioning Body Mass Index (BMI) and waist circumference are: - Correct Answer-screening tools to estimate weight status in relation to potential disease risk.

To calculate BMI: - Correct Answer-a person's weight in kilograms divided by the square of height in meters. kg/m(squared) If your BMI is less than 18.5, it - Correct Answer-is within the underweight range. If your BMI is 18.5 to 24.9 - Correct Answer-it is within the normal or Healthy Weight range. If your BMI is 25.0 to 29.9 - Correct Answer-it is within the overweight range. If your BMI is 30.0 or higher - Correct Answer-it is within the obese range. BMI can be used as a screening tool but is not diagnostic of - Correct Answer-the body fatness or health of an individual. Excessive abdominal fat may be serious because it places you at greater risk for developing - Correct Answer-obesity-related conditions like: Type 2 Diabetes, high blood pressure, and CAD Your waistline/circumference may be telling you that you have a higher risk of developing obesity-related conditions if you are: - Correct Answer-male and more than 40 in. A non-pregnant woman, more than 35 in. Excess body fat is associated with high levels/low levels of: It also impairs the body's responsiveness to: - Correct Answer-(high) LDL ("bad") cholesterol and triglycerides / (low) HDL ("good") cholesterol. insulin, raising blood sugar and insulin levels. ways of evaluating obesity include: - Correct Answer-BMI, waist to hip ration, waist circumference Flaws of BMI - Correct Answer-it may inaccurately reflect body fat in adults who have lost substantial amounts of muscle mass. It reflects total body fat without regard to how the fat is distributed. abdominal fat comes in two different forms: - Correct Answer-subcutaneous: fatty tissue just beneath the skin. visceral: Fat inside the abdomen around organs lipotoxicity - Correct Answer-visceral fat cells release their free fatty acids directly into the portal circulation, which affects the liver and surrounding organs, leading to organ dysfunction

Abdominal obesity, using waist to hip ratio. - Correct Answer-With abdomen relaxed, measure waist at the navel. Next, measure hips at their widest point. divide your waist size by your hip size: Waist (in inches) / Hips (in inches) = ratio if a waist to hip ratio rises above: (men & women) the chance of suffering a heart attack or stroke increases. - Correct Answer-man's ratio above 0.95; for women above 0.85. Men and waist circumference risk - Correct Answer-Men risk: low 37 in. mod: 37.1-39.9, high 40 and above Women and waist circumference risk - Correct Answer-Women risk: low 31.5 , mod: 31.6-34.9 , high 35 and above BMI will give you, while your waist measurement will give you: - Correct Answer-BMI the best estimate of your total body fatness, best estimate of your visceral fat and risk of obesity-related disease. Angina is and is the: - Correct Answer-chest pain and discomfort, most common symptom of CAD. symptoms of a heart attack(myocardial infarction) - Correct Answer-1. Chest pain,

2. light headed/nausea, tired
3. Pain or discomfort in the jaw, neck or back
4. Pain or discomfort in the arms or shoulder
5. Shortness of breath Risks for CAD (Coronary Artery Disease) - Correct Answer-Overweight, physical inactivity, unhealthy eating, and smoking tobacco, family history of heart disease, especially a family history of having heart disease below 50 years of age CAD is diagnosed using the following tests - Correct Answer-Electrocardiogram(ECG, EKG) Echocardiogram, exercise stress test, chest x-ray,cardiac catheterization, coronary angiogram, Coronary artery calcium scan CG or EKG (electrocardiogram): - Correct Answer-Measures the electrical activity, rate, and regularity of your heartbeat. Echocardiogram - Correct Answer-Uses ultrasound to create a picture of the heart. Exercise stress test - Correct Answer-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.

Cardiac catheterization - Correct Answer-Checks the inside of arteries for blockage by inserting a thin, flexible tube through an artery in the groin, arm, or neck to reach the heart. measures blood pressure and the strength of blood flow, and blood samples are collected and/or dye is injected into the coronary arteries. Coronary angiogram - Correct Answer-Monitors blockage and flow of blood through the coronary arteries. Uses X-rays to detect dye injected via cardiac catheterization. Coronary artery calcium scan - Correct Answer-A computed tomography (CT) scan that looks in the coronary arteries for calcium buildup and plaque. Cardiac rehab includes: - Correct Answer-Physical activity Education about healthy living, healthy eating, taking meds as prescribed, support with quitting smoking Counseling to relieve stress and improve mental health What health conditions increase the risk of heart disease? - Correct Answer- hypertension, hyperlipidemia, diabetes, obesity LDL (low-density lipoprotein) cholesterol is considered to be: - Correct Answer-"bad" cholesterol because it can cause plaque buildup in your arteries, HDL (high-density lipoprotein) cholesterol is considered to be - Correct Answer-"good" cholesterol because higher levels provide some protection against heart disease. What behaviors increase the risk of heart disease? - Correct Answer-Eating a diet high in saturated fats, trans fat, and cholesterol, inactivity, smoking, drinking About ______of all Americans have at least ____of 3 key risk factors for heart disease: high blood pressure, high cholesterol, and smoking.1 - Correct Answer-47% , 1 Although your brain makes up only____% of your body weight, it uses ______% of the oxygen you breathe. - Correct Answer-2, 20 An ischemic stroke occurs when - Correct Answer-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. most common type of stroke A hemorrhagic stroke occurs when - Correct Answer-a blood vessel bursts in the brain. Blood builds up and damages surrounding brain tissue. signs and symptoms of stroke (5) - Correct Answer-Sudden: numbness/weakness in face, arm, or leg, especially on one side of the body confusion, trouble speaking, difficulty understanding speech trouble seeing in one or both eyes

trouble walking, dizziness, loss of balance, or lack of coordination, severe headache with no known cause Acting F.A.S.T. Is Key for Stroke and stands for: - Correct Answer-F—Face: Ask the person to smile. Does one side of the face droop? A—Arms: Ask the person to raise both arms. Does one arm drift downward? S—Speech: Ask the person to repeat a simple phrase. Is the speech slurred or strange? T—Time: If you see any of these signs, call 9-1-1 right away. If stroke symptoms go away after less than 5 min - Correct Answer-then it is probably a transient ischemic attack (TIA). or mini stroke, Generally there are three treatment stages for stroke: - Correct Answer-prevention, therapy immediately after the stroke, and post-stroke rehabilitation. The most common treatment for stroke is: - Correct Answer-Medication or drug therapy: anti-thrombotics and thrombolytics Recurrent stroke is frequent; about ____% of people who recover from their first stroke will have another stroke within _____ years. - Correct Answer-25%/ 5 A common disability that results from stroke is: A related disability that is not as debilitating as paralysis is one-sided weakness or hemiparesis. - Correct Answer-complete paralysis on one side of the body, called hemiplegia. A less debilitating one is hemiparesis or one-sided weakness. Nearly ________of all strokes occur in people over the age of 65 and the risk of having a stroke more than _________ each decade after the age of 55. - Correct Answer-3/4 , doubles Risk factors for stroke - Correct Answer-previous stroke or TIA, hypertension, hyperlipidemia, CAD, diabetes, sickle cell disease Stroke and ethnicity - Correct Answer-POCs are more likely to have a stroke than whites or Asians. The risk of having a first stroke is nearly _______ as high for blacks as for whites. Blacks are also more likely to _____from stroke than whites are. - Correct Answer- twice, die Metabolic syndrome is the name for a - Correct Answer-group of risk factors that raises your risk for heart disease and other health problems, such as diabetes and stroke. Metabolic Risk Factors: you must have three of these five metabolic risk factors to be diagnosed with metabolic syndrome. - Correct Answer-A large waistline.

A high triglyceride level A low HDL cholesterol level High blood pressure High fasting blood sugar Your risk for heart disease, diabetes, and stroke increases with the ________ of metabolic risk factors you have. The risk of having metabolic syndrome is closely_________ to overweight and obesity and a lack of physical activity. - Correct Answer-number/linked People who have metabolic syndrome often have two other conditions: - Correct Answer-excessive blood clotting and constant, low-grade inflammation throughout the body. Your risk for metabolic syndrome_______with age. - Correct Answer-increases Mexican Americans have the __________ rate of metabolic syndrome, followed by _______ & _________. - Correct Answer-highest/whites/blacks Osteoarthritis (OA) is the most ______ form of arthritis. Some people also call it ____ ____ _____ or "wear and tear" arthritis. It occurs most frequently in the ____, ____, & ______. - Correct Answer-Common/degenerative joint disease/hands, hips, and knees. With OA, the cartilage within a joint: - Correct Answer-begins to break down, it gets worse over time, can cause pain, stiffness, and swelling. Reduced function, disability. signs and symptoms of OA(Osteoarthritis) - Correct Answer-Pain, aching, stiffness, swelling decreased range of motion risk factors for OA (Osteoarthritis) 6 total are: - Correct Answer-Joint injury or overuse— Being older, female, obese, family history not asian OA is treated - Correct Answer-increasing exercise, physical therapy, weight loss Meds, OTC pain relievers, crutches/canes, surgery If you have arthritis, participating in joint-friendly physical activity can - Correct Answer- improve your arthritis pain, function, mood, and quality of life. Low-impact aerobic activities do not put stress on the joints and include - Correct Answer-brisk walking, cycling, swimming, water aerobics, light gardening, group exercise classes, and dancing. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as - Correct Answer-2 minutes of moderate-intensity activity.

RA commonly affects joints in the hands, wrists, and knees. In a joint with RA, the lining of the joint becomes - Correct Answer-inflamed, causing damage to joint tissue. This damage can cause long-lasting or chronic pain, unsteadiness, and deformity Signs and symptoms of RA include: - Correct Answer-Pain or aching/stiffness/tenderness/swelling in more than one joint, similar symptoms on both sides of the body , Weight loss, fever, fatigue, tiredness, weakness. Risk factors for RA - Correct Answer-increases w age, high in adults 60's, 2-3 x higher in women. people born with genes called HLA smoking, never giving birth, mom smoked, low income, being obese Women who have breastfed their infants have a ______risk of developing RA. - Correct Answer-lower RA is diagnosed by - Correct Answer-reviewing symptoms, conducting a physical examination, and doing X-rays and lab tests. Diagnosis and effective treatments, particularly treatment to suppress or control - Correct Answer-inflammation, can help reduce the damaging effects of RA. RA can be effectively treated and managed with meds that slow disease and prevent joint deformity, called: along with: - Correct Answer-meds: antirheumatic(DMARDs), biological response modifiers (biologicals) and self-management strategies, complications of RA - Correct Answer-Premature heart disease, obesity, employment managing RA and improving quality of life (5 total) - Correct Answer-Get physically active. Go to effective physical activity programs. Join a self-management education class. Stop Smoking. Maintain a Healthy Weight. risk factors for arthritis - Correct Answer-being overweight/obese, infections, joint injuries active occupations w repetitive movement, smoking Fibromyalgia is a condition that causes: - Correct Answer-pain all over the body, sleep problems, fatigue, and often emotional and mental distress, and increased pain sensitivity. (abnormal pain perception processing)

The most common symptoms of fibromyalgia are - Correct Answer-Pain and stiffness, Fatigue and tiredness. Depression and anxiety, Sleep problems. Problems with thinking, memory, and concentration. Headaches, including migraines. Other symptoms of fibromyalgia include: - Correct Answer-Tingling or numbness in hands and feet. Pain in the face or jaw, Digestive problems Known risk factors for fibromyalgia include: - Correct Answer-middle aged, and older having Lupus or Rheumatoid Arthritis. Possible risk factors for fibromyalgia include: - Correct Answer-being female (twice as likely) Stressful or traumatic events, such as car accidents, post-traumatic stress disorder (PTSD). Repetitive injuries, viral infections, family history, obesity. Fibromyalgia is treated with - Correct Answer-Meds, exercise, patient education, Stress management, improving sleep, and CBT for depression Complications of fibromyalgia - Correct Answer-More hospitalizations (2x likely), Lower quality of life. Higher rates of major depression. (3x likely) Higher rates of suicide and injuries. Often co-occurs with other types of arthritis. improving quality of life for patients with fibromyalgia: - Correct Answer-be active for 150 min per week, physical activity programs, self management education class chronic inflammation is a common factor in most chronic diseases. Whereas acute inflammation is a ______ response to injury, chronic inflammation causes ________ over time. - Correct Answer-healthy/problems Common and well-studied conditions associated with chronic inflammation include: - Correct Answer-coronary artery disease, diabetes, obesity, arthritis, cancer, and Alzheimer Disease. anti-inflammatory diet, moderate exercise, and effective stress management are thought to be central in preventing - Correct Answer-inflammatory disease. LDL (low-density lipoprotein), sometimes called "bad" cholesterol, - Correct Answer- makes up most of your body's cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke.

HDL (high-density lipoprotein), or "good" cholesterol, - Correct Answer-absorbs cholesterol and carries it back to the liver, which flushes it from the body. High levels of HDL can lower your risk for heart disease and stroke. Desirable cholesterol levels: - Correct Answer-total cholesterol: Less than 200 mg/dL of LDL ("bad") : less than 100 mg/dl HDL ("good"): Greater than or equal to 60 mg/dL non HDL cholesterol: less than 130 mg/dl Triglycerides:Less than 150 mg/dL risk factors for high cholesterol - Correct Answer-type 2 diabetes, obesity, familial hypercholesterolemia behaviors that increase risk of high cholesterol: non Hdl cholesterol is: - Correct Answer-Diets high in saturated fat, being inactive, smoking total cholesterol minus hdl cholesterol The basics of a healthy diet, include - Correct Answer-whole foods, lean proteins, adequate fiber, healthy fats, and the recommended intake of fruits and vegetables, drinking water, low fat dairy Healthy diets limit the intake of - Correct Answer-saturated and trans fats, cholesterol, added sugars, sodium (salt), and alcohol. Individuals who are at a healthy weight are less likely to: - Correct Answer-develop chronic diseases and related risk factors, Experience complications during pregnancy. Die at an earlier age Social factors thought to influence diet include: - Correct Answer-Knowledge, attitude, skills, social support Societal and cultural norms Food and agricultural policies Food assistance programs Economic price systems Whole grains contain the entire grain kernel which consists of: examples of whole grains include: - Correct Answer-the bran, germ, and endosperm. whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes: examples include: - Correct Answer-dietary fiber, iron, and many B vitamins. white flour, de-germed cornmeal, white bread, and white rice.

Most refined grains are enriched which means - Correct Answer-certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. The DASH diet, recommended for hypertension, recommends choosing foods that are: - Correct Answer-Low saturated and trans fats, low sodium Rich in potassium, calcium, magnesium, fiber, and protein and to limit sodium to 2,300 mg, or 1,500 mg Foods that cause inflammation and should be limited in an anti-inflammatory diet include: - Correct Answer-refined carbohydrates, fried foods, soda sweetened beverages, red meat, processed meat margarine, shortening, and lard Anti inflammatory foods include: - Correct Answer-olive oil, fruits, vegetables, nuts, fatty fish, citrus Diet for diabetes - Correct Answer-Fruits and vegetables Lean meats and plant-based sources of protein Less added sugar Less processed foods Safe and successful weight-loss programs should include: - Correct Answer-behavioral treatment (lifestyle counseling), info about sleep/stress, and pros/cons of weight loss meds, feedback & support healthy weight loss goals 1-2 lbs per week. a plan for keeping the weight off Water helps your body: - Correct Answer-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 Your body needs more water when you are: - Correct Answer-In hot climates, More physically active, Running a fever, Having diarrhea or vomiting More than ___% of adults and youth do not meet the guidelines for both aerobic and muscle-strengthening activities. - Correct Answer-80% Factors positively associated with adult physical activity include: - Correct Answer- Postsecondary education, Higher income Enjoyment of exercise, Expectation of benefits Belief in ability to exercise (self-efficacy) History of activity in adulthood Social support , Access to and satisfaction with facilities Enjoyable scenery, Safe neighborhoods

Factors negatively associated with adult physical activity include - Correct Answer- Advancing age, Low income Lack of time, Low motivation Rural residency, Perception of great effort needed Overweight/obesity, Perception of poor health Being disabled Older adults may have additional factors that keep them from being physically active, including - Correct Answer-lack of social support, lack of transportation to facilities, fear of injury, and cost of programs. A multidisciplinary approach to promoting physical activity brings about traditional partnerships, such as that of education and health care, with nontraditional partnerships representing: - Correct Answer-transportation, urban planning, recreation, environmental health, and other fields. physical activity levels are positively affected by: - Correct Answer-Structural environments, such as the availability of sidewalks, bike lanes, trails, and parks Legislative policies that improve access to facilities that support physical activity Physical activity recommendations for adults - Correct Answer-moderate intensity: at least 150 min- 300 min (2.5-5 hours) a week vigorous intensity: 75 min- 150 minutes (1.25-2.5 hours a or an equivalent spread throughout the week, along with muscle- strengthening activities of mod intensity and that involve all major muscle groups on 2 or more days a week. older adults should do multi-component physical activity that includes: - Correct Answer- balance training as well as aerobic and muscle-strengthening activities and should be as physically active as their abilities and conditions allow. Pregnant/postpartum women should do at least - Correct Answer-150 minutes (2.5 hours) of moderate-intensity aerobic activity a week and aerobic activity should be spread throughout the week. Women who habitually engaged in vigorous-intensity aerobic activity or who were physically active before pregnancy can - Correct Answer-continue these activities during pregnancy and the postpartum period. Adults with Chronic Health Conditions and Adults with Disabilities should do at least: - Correct Answer-the same recommendations for adults for physical activity, but can modify as appropriate for their condition under the care of a doctor. To do physical activity safely and reduce risk of injuries and other adverse events, people should: - Correct Answer-Understand the risks

Choose appropriate physical activity Increase physical activity gradually over time Protect themselves by using appropriate gear/equip f/u with a provider if they have chronic conditions New evidence shows that physical activity has immediate health benefits. It can : - Correct Answer-reduce anxiety and blood pressure and improve quality of sleep and insulin sensitivity. For adults, physical activity helps prevents 8 types of cancer: - Correct Answer- esophagus, lung, breast, stomach, kidney, bladder, endometrium, colon For adults physical activity also reduces the risk of: - Correct Answer-dementia* (including Alzheimer's disease*), Early death, CAD, Stroke, High blood pressure Type 2 diabetes, Falls, Depression Benefits of physical activity - Correct Answer-weight control, life expectancy, improved mood, bone health, lowers risk of falling and risk of major diseases For pregnant women, physical activity reduces the risk of - Correct Answer-postpartum depression. For all groups, physical activity reduces the risk of - Correct Answer-excessive weight gain and helps people maintain a healthy weight. When looking at popular free apps related to physical activity, very few of them are _____ ______ and respect the __________ for aerobic activity, strength/resistance training, and flexibility, set forth by the _______ - Correct Answer-evidence based/guidelines/ACSM many free smartphone apps lack strategies like - Correct Answer-goal setting, self- monitoring, rewards, social support, and coaching Fitness technology has the potential to revolutionize physical activity research, allowing

• Correct Answer-large-scale interventions to be conducted that gather real-time data about activity levels, sleep, and nutrition across the globe Adequate sleep is necessary for proper immune, endocrine, and neurological functioning. Lack of sleep is also linked to - Correct Answer-traffic accidents, work errors, and decreased productivity Poor sleep health is a common problem with ___% of U.S. adults reporting insufficient sleep or rest at least __out of every __days. - Correct Answer-25%, 15/30. Adequate sleep is necessary to: - Correct Answer-Fight off infection

Support the metabolism of sugar to prevent diabetes Perform well, work effectively and safely. sleep disorders and chronic short sleep are associated with an increased risk of: - Correct Answer-Heart disease, high blood pressure, depression Obesity, diabetes, All-cause mortality Among older adults, the cognitive and medical consequences of untreated sleep disorders decrease - Correct Answer-health-related quality of life, contribute to functional limitations and loss of independence, and are associated with an increased risk of death from any cause. Sleep-disordered breathing (SDB), which includes sleep apnea, is characterized by intermittent airway obstruction or pauses in breathing. People with untreated SDB have______times the risk of heart attack and stroke. - Correct Answer-2 to 4 times SDB may affect ____-____ percent of older adults and, if left untreated, is associated with a ___-____ fold increased risk of stroke and mortality. - Correct Answer-20-40 %, 2-3 Without sleep health education, individuals often prioritize other activities over sleep and accept - Correct Answer-constant sleepiness and sleep disruption as inevitable. Health care providers may treat chronic insomnia with a combination of - Correct Answer-sedative-hypnotic or sedating antidepressant medications, along with behavioral techniques Excessive daytime sleepiness (including episodes of irresistible sleepiness) combined with sudden muscle weakness are the hallmark signs of - Correct Answer-narcolepsy The healthcare provider may treat narcolepsy with - Correct Answer-stimulant medications and behavioral interventions, such as regularly scheduled naps, Restless Legs Syndrome (RLS) is characterized by - Correct Answer-an unpleasant "creeping" sensation, and is often associated with aches and pains throughout the legs. Abnormalities in the neurotransmitter dopamine have often been associated with - Correct Answer-RLS (Restless leg syndrome) RLS: Healthcare providers often combine a medication to help correct the underlying - Correct Answer-dopamine abnormality along with a med to promote sleep continuity Persons with sleep apnea characteristically make periodic - Correct Answer-gasping or "snorting" noises, during which their sleep is momentarily interrupted.

Those with sleep apnea may also experience ____ ____ ______ as their sleep is commonly interrupted and may not feel restorative. - Correct Answer-excessive daytime sleepiness It may be effective to treat sleep apnea with gentle air pressure typically in the form of a

• Correct Answer-continuous positive airway pressure device (CPAP) Sleep hygiene tips: - Correct Answer-Be consistent, Make your bedroom quiet, dark, relaxing, and a comfortable temperature Remove electronic devices, get some exercise Avoid large meals, caffeine, and alcohol before bedtime Factors that contribute to mental health problems, include: - Correct Answer-Biological factors, such as genes or brain chemistry Life experiences, such as trauma or abuse Family history of mental health problems Early warning signs of mental health problems (physical) - Correct Answer-Eating or sleeping too much/too little low/no energy Feeling numb, unexplained aches and pains Smoking, drinking, or using drugs Inability to perform daily tasks Ways to maintain positive mental health include: - Correct Answer-therapy, social connection, Staying positive, physical activity, helping others, sleep, coping skills Early warning signs of mental health problems (feelings/mental) - Correct Answer- Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared, ruminating, hearing voices, Drama with friends/family, severe mood swings Thinking of harming yourself or others social isolation, Feeling helpless/ hopeless the most common psycho-social risk factors for chronic disease are: - Correct Answer- unmanaged stress, depression, and social isolation. Social determinants for health-related issues include - Correct Answer-socioeconomic status, transportation, housing, access to services, discrimination by social grouping, and social or work-related stressors. Depression affects an estimated ____ in any given year and ____ people will experience depression at some time in their life. - Correct Answer-1 in 15 adults (6.7%) / 1 in 6 people (16.6%)

Depression can strike at any time, but on average, first appears: and _____ are more likely than ___ to experience depression. Some studies show that _____ of women will experience a major depressive episode in their lifetime. - Correct Answer-during the late teens to mid-20s, women/men, 1/3 In grief, painful feelings come: In major depression, mood and/or interest (pleasure) are decreased - Correct Answer-in waves, often intermixed with positive memories of the deceased/ for most of two weeks. self-esteem, grief vs depression. - Correct Answer-In grief, self-esteem is usually maintained. In major depression, feelings of worthlessness and self-loathing are common. When grief and depression co-exist, the grief is - Correct Answer-more severe and lasts longer than grief without depression. Biochemistry: - Correct Answer-Differences in certain chemicals in the brain may contribute to symptoms of depression. Genetics: - Correct Answer-Depression can run in families. For example, if one identical twin has depression, the other has a 70 percent chance of having the illness sometime in life. Personality: - Correct Answer-People with low self-esteem, who are easily overwhelmed by stress, or who are generally pessimistic appear to be more likely to experience depression. Environmental factors: - Correct Answer-Continuous exposure to violence, neglect, abuse or poverty may make some people more vulnerable to depression. Depression is among the most treatable of mental disorders. Between ____to____ % of people with depression eventually respond well to treatment. Almost all patients gain some relief from their symptoms. - Correct Answer-80 -90 antidepressants might be prescribed to help: - Correct Answer-modify one's brain chemistry, and are not habit forming. Psychotherapy, or "talk therapy," is sometimes used alone for: and is often used along with antidepressant medications. - Correct Answer-treatment of mild depression; for moderate to severe depression, Cognitive behavioral therapy (CBT) has been found to be effective in treating depression and is focused on - Correct Answer-the present and problem solving. CBT helps a person to recognize distorted thinking and then change behaviors and thinking.