Chapter 3 Ace Health Coach Exam

Front 1

Health Psychology

Back 1

It emerged in the 1970s to examine the cause of illnesses and study ways to promote and maintain health, prevent and treat illnesses and improve health care system. It adds the individual into the biomedical model

Front 2

Wellness

Back 2

The positive set of factors related to optimal health including positive relationships & meaningful work; It includes emotional, intellectual, social, environmental, physical and spiritual wellness

Front 3

Health

Back 3

A state of complete physical, mental & social well being; it is more than the absence of disease or infirmity

Front 4

Hypokinetic Diseases

Back 4

Conditions that are associated with too little activity or exercise

Front 5

Nutrition Related Diseases

Back 5

Overweight/obesity, malnutrition, iron deficiency anemia, heart disease, high blood pressure, dyslipidemia, type 2 diabetes, osteoporosis, oral disease, constipation, diverticular disease

Front 6

Precontemplation Stage of Change (TTM)

Back 6

"I Won't"; sedentary, exercise is not relevant, just provide information and express concern about client's health conditions

Front 7

Contemplation State of Change (TTM)

Back 7

"I might"; client is sedentary but is considering exercise; you should ask about pros and cons and ways to overcome barriers

Front 8

Planning Stage of Change (TTM)

Back 8

"I will"; client is doing some activity and you should encourage her to make a plan and help with the plan

Front 9

Action Stage of Change (TTM)

Back 9

"I am now"; client has been engaging in exercise regularly, you should help to set specific goals, encourage, ensure social support and focus on long term advantages

Front 10

Maintenance Stage of Change (TTM)

Back 10

"I am"; client has been regularly participating in activity for 6 + months; help her to prevent relapse and plan ahead for difficult situations

Front 11

Antecedents

Back 11

Stimuli that precede a behavior and signal likely consequences of a behavior; they can be manipulated in the environment to maximize the likelihood of desirable behaviors

Front 12

Stimulus Control

Back 12

Altering the environment to encourage healthy behaviors and make following program easier

Front 13

Relapse Prevention

Back 13

Increase and maintain social support, encourage assertiveness, improve self-regulation strategies, identify high-risk situations

Front 14

Shaping

Back 14

Reinforcements are used to gradually achieve target behavior

Front 15

List 3 types of behavioral modification techniques

Back 15

These are 3 examples of what technique?
Written agreements, stimulus control, shaping

Front 16

List 3 types of CBT techniques?

Back 16

These are 3 examples of what technique
Goal-setting, intrinsic feedback, extrinsic feedback

Front 17

Response / Consequences

Back 17

This is what happens after antecedents and behaviors: includes positive and negative reinforcement, punishment and extinction

Front 18

What are 5 determinants of behavior

Back 18

These are five determinants of ??
operant conditioning, habit, social / individual factors, motivation &emotion

Front 19

Health Belief Model

Back 19

Idea that people will engage in a health behavior based on perceived threat they feel regarding health problem and the pros / cons of adopting that behavior

Front 20

Locus of Control

Back 20

This is the belief in one's personal control over outcomes

Front 21

Self-efficacy

Back 21

The measure of one's own ability to reach goals; it determines task choice, effort and persistence in completing a task; this will increase as the person moves through TTM stages

Front 22

What are 4 types of support?

Back 22

Emotional, tangible, social, informational are 4 types of ?? that clients need?

Front 23

External Feedback

Back 23

Extrinsic reinforcement or encouragement.

Front 24

Intrinsic Feedback

Back 24

Feedback provided by the clients themselves; the most important type of feedback for long-term program adherence.

Front 25

Feedback

Back 25

An internal response within a learner; during information processing, it is the correctness or incorrectness of a response that is stored in memory to be used for future reference. Also, verbal or nonverbal informations about current behavior that can be used to improve future performance.

Front 26

Cognitive Behavioral Techniques

Back 26

Alter behavior by changing how people feel and think.

Front 27

Stimulus Control Activities

Back 27

-Have packed gymbag ready for the morning
-Keep gym bag in car
-Posting signs around house about appropriate foods.
-Make grocerey list, buy only those items.
-Wear or carry around comfy shoes and take the stairs, park further away.
-Engage in physical activity with a group or a club

Front 28

Stimulus Control

Back 28

Altering environment to encourage healthy behaviors and make following a program as easy as possible
or:
Manipulating the stimuli in the environment to trigger the behavior of exercise or healthy eating.

Front 29

Written Agreement

Back 29

-Clarify coaches role and clients role
-Client sets own expectations
-Contracts can be between coach and client or client and themselves.

Front 30

Self Regulation

Back 30

The control people exert over their thoughts, feelings and behaviors

Front 31

Assertiveness

Back 31

Honest and straight forward expression of one thoughts, feelings, and beliefs.

Front 32

Persistance

Back 32

Individual with high self efficacy are more likely to overcome obstacles and challenges and stick to a program.
(Those with low self efficacy will drop our of a program as soon as a challenge arises.

Front 33

Effort

Back 33

Individuals with high self efficacy are more likely to display maximum effort when engaging in a health program.

Front 34

Task Choice

Back 34

Individuals with high self efficacy are more likely to choose challenging tasks.
(People with low self efficacy choose less challenging tasks.)

Front 35

Imaginal Experiences

Back 35

An experience a client has regarding program participation (positive or negative) will influence self efficacy levels.

Front 36

A Client's Appraisal

Back 36

Their own physiological state as it relates to program participation.

Front 37

Verbal Persuasion

Back 37

Usually comes in forms of feedback (teaching) or motivational (encouraging) statements.

Front 38

Vicarious Experience

Back 38

Comes from obesrving or learning of someones success

Front 39

Past Performance Experience

Back 39

The most infuential source of self efficacy information.
The clients past experience will strongly influence current self efficacy.

Front 40

6 Sources of Self Efficacy

Back 40

1. Past performance experience
2. Vicarious performance
3. Verbal persuasion
4. A clients appraisal
5. Appraisal of ones emotional state or mood.
6. Imaginal experiences

Front 41

Perceived Threat

Back 41

The degree to which a person feels threatened or worried by the prospect of a particular health problem.
-If a client has a high perceived threat the more likely to engage in activity.

Front 42

Decisional Balance

Back 42

4th Component of TTM. The number of pro's and con's an individual perceives regarding adopting a program.

Front 43

3rd Component of TTM

Back 43

Self Efficacy

Front 44

4th Component of TTM

Back 44

Process of change. Consists of process' of change that are used to pass from one stage to the next.

Front 45

1st Component of TTM

Back 45

Stages of Change. Pre Contemplative, Contemplative, Preparation, Action, Maintenance.

Front 46

Stage Specific Interventions

Back 46

Target natural process' people use as they move from one step to another.

Front 47

Relapse

Back 47

Suffer deterioration after a period of improvement.

Front 48

Socratic Method

Back 48

Asking several questions that will lead to inconsistencies in irrational thoughts.

Front 49

Health perception

Back 49

A knowledge, attitude, and belief variable linked to adherence; those who perceive their health to be poor will adhere to an activity program.

Front 50

Conscientiousness

Back 50

An important characteristic that represents someones tendency to be organized and dutiful, and is linked to higher fitness levels and healthy food choices.

Front 51

Companionship Support

Back 51

Create a sense of belonging and comfort when attending sessions with small groups. Also discussing comfort related issues about being in the gym.

Front 52

Informational Support

Back 52

Problem solving support that includes advice, guidance, suggestions.
-May involve use of videos, pamphlets, books, websites, and other information.

Front 53

Tangible Support

Back 53

Providing educational services and other concrete and direct methods of assistance.
-Most clients will recognize and utilize this support.

Front 54

Emotional Support

Back 54

Coach provides empathy, care, encouragement, concern.
-Client should feel valued.

Front 55

4 Primary Types of Support

Back 55

-Emotional Support
-Tangible Support
-Informational Support
-Companionship Support

Front 56

Adherence

Back 56

Ability to stick to a program.

Front 57

Social Support

Back 57

The perception/actuality one is cared for, his assistance from others, being apart of social networking.

Front 58

Punishment

Back 58

Adverse stimulus following an undesirable behavior, also decreases the chances of the behavior happening again.
-Increases fear
-Decreases enjoyment

Front 59

Extinction

Back 59

Occurs when a positive stimulus that once followed a behavior is removed. Which means the liklihood of this happening again is decreased.

Front 60

Ambiguity

Back 60

Uncertainty or exactness of meaning of language.

Front 61

Adverse Stimulus

Back 61

Negative or punishing results.

Front 62

Adversive

Back 62

Tending to repel; dissuade. (adverse conditioning)

Front 63

Negative Reinforcement

Back 63

Involves strengthening a behavior through the removal of an adversive stimulus

Front 64

Positive Reinforcement

Back 64

Anything added that follows a behavior that makes it more likely that it will happen again.

Front 65

Antecedents

Back 65

Stimuli that proceed a behavior and often signal the likely consequences of the behaviors.

Front 66

Operant Conditioning

Back 66

A process by which behavior is influenced by its consequences.

Front 67

Sedentary

Back 67

Inactive; spend too much time sitting

Front 68

Obesity

Back 68

an excessive accumulation of body fat.

Front 69

Diebetes

Back 69

A disease of carbohydrate metabolism in which an absolute or relative deficiency of insulin resultsin an inability to metabolize carbohydrates normally.

Front 70

CardioVascular Disease

Back 70

A general term for any disease in the heart, blood vessels, or circulation.

Front 71

Spiritual

Back 71

The ability to seek meaningful and purpose in ones daily life.

Front 72

Physical

Back 72

The abiltity to achieve a healthy lifestyle in the service of ones own health.

Front 73

Environmental

Back 73

The ability to appreciate the external environment and improve environmental conditions.

Front 74

Social

Back 74

The ability to develop satisfying interpersonal relationships

Front 75

Intellectual

Back 75

The ability to learn and use intellectual capabilities to make healthy decisions.

Front 76

Emotional

Back 76

The ability to express emotions with comfort and in a healthy manner.

Front 77

Five Leading Causes of Death

Back 77

Smoking, Inactivity, Alcohol Abuse, High Cholesterol.

Front 78

Health Physiology

Back 78

Examines the causes of illnesses, and studies ways to promote and maintain health, prevent illnesses and improve healthcare system.

Front 79

Personalization and Blame

Back 79

Blaming oneself for something for which the person was not entirely responsible.

Front 80

Labeling

Back 80

"I'm a fool for missing class"

Front 81

"Should" or Catastrophe Statements

Back 81

"It's horrible, terrible, and awful and should not be

Front 82

Emotional Reasoning

Back 82

"I feel like an idiot, so I must be one"

Front 83

Magnification or Minimization

Back 83

Blowing things way out of proportion or shrinking their importance inappropriately.

Front 84

Jumping to conclusions

Back 84

Mind reading or fortune telling.

Front 85

Discounting the Positives

Back 85

Insisting that accomplishments "Don't count".

Front 86

Mental Filter

Back 86

Dwelling on the negatives and ignoring the positives.

Front 87

Overgenralization

Back 87

Viewing a negative even as a never ending pattern of defeat.

Front 88

All-or-Nothing Thinking

Back 88

Looking at things in black and white.

Front 89

Individuals who will likely relapse..

Back 89

-People with poor time management skills
-Lack of social support
-Busy schedules

Front 90

Most Common Relapse Factors

Back 90

-Vacations
-Schedule Change
-Injuries
-Holidays

Front 91

High Risk Situations

Back 91

Identifying high risk situations will help coach to be more prepared to dealing with barriers and relapse in the program.

Front 92

Self Monitoring

Back 92

Refers to the practice of clients keeping tracks of information regarding their own participation.