Questions and Answers
What is the definition of 'The Art of Living'?
What is included in the emotional and interpersonal arena?
Self-awareness, self-regulation, empathy, social skills
What does a SWOT analysis stand for?
Strength, weakness, opportunities, threats
Match the DISC model personalities:
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What are the steps in the Seven-Step Problem Solving model?
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What does the GROW model stand for?
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What is included in SOAP notes?
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What are the five types of questions?
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What is the Decisional Balance?
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Define self-efficacy.
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Which model represents the components of health behavior change?
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What does the ABC Model consist of?
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What is the formula for Maximum Heart Rate (MHR)?
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What is the recommended rate of weight loss?
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The equation for Body Mass Index (BMI) is (weight in kg)/(height in m)^{______}
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What is a characteristic of high GI carbohydrates?
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What should you optimize for pre-exercise food and hydration?
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Match the macronutrients:
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The DASH eating plan is designed to increase blood pressure.
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Study Notes
The Art of Living
- Refers to the ability to enjoy life, make choices, develop continuously, and find meaning.
Emotional and Interpersonal Arena
- Comprises self-awareness, self-regulation, empathy, and social skills, essential for effective communication and relationships.
SWOT Analysis
- A tool for personal awareness evaluating Strengths, Weaknesses, Opportunities, and Threats.
DISC Model
- Framework for understanding personalities categorized into Dominant, Inspiring, Supportive, and Cautious.
Personality Types
- Dominant Personality: Task-oriented, assertive; focuses on "what."
- Inspiring Personality: Outgoing and people-oriented; emphasizes "who."
- Supportive Personality: Data-focused, reserved; seeks to understand "why."
- Cautious Personality: Reserved yet people-focused; considers "how."
Problem Solving and Goal Setting
- Seven-Step Problem Solving Model: Identifies problems, selects goals, generates alternatives, considers consequences, makes decisions, implements, and evaluates effectiveness.
- GROW Model: Goals, Reality, Options, What—visualizes goal-setting through open-ended questions.
SOAP Notes
- A method for structuring client information into Subjective, Objective, Assessment, and Plan.
Types of Questions
- Five Types: Open-ended, Close-ended, Probing, Funnel, and Leading questions, each for different scenarios or responses.
Behavioral Change Models
- Transtheoretical Model: Stages of Change (Pre-contemplation, Contemplation, Preparation, Action, Maintenance), Processes of Change, Decisional Balance, and Self-efficacy.
- Health Belief Model: Motivation to engage in behaviors weighing perceived threats versus benefits.
ABC Model of Communication
- Outlines communication elements: Activating Event, Belief about the event, Consequences of the event.
Communication Process
- Involves planning, creating, choosing channels, interpreting messages, and offering feedback.
Motivational Interviewing
- Techniques include expressing empathy, raising awareness of consequences, supporting self-efficacy, and maintaining acceptance.
OARS Model for Interviewing
- Stands for Open-ended Questions, Affirmations, Reflective Listening, and Summarization.
Active Listening
- Engages with undivided attention, empathy, and validating responses both verbally and nonverbally.
Operant Conditioning
- Behavior is influenced by its outcomes, emphasized by positive or negative reinforcements.
Nutrition Guidelines
- Pre-exercise focuses on optimizing glucose and glycogen stores; during exercise involves fluid and electrolyte management; post-exercise prioritizes rapid rehydration.
DASH Eating Plan
- Aims to reduce hypertension through a balanced diet rich in grains, fruits, vegetables, and low-fat dairy.
Body Mass Index (BMI)
- Calculated using (weight in kg)/(height in m)^2. Classifications include:
- Underweight: BMI < 18
- Normal weight: BMI 18-24.9
- Overweight: BMI 25-29.9
- Obese: BMI 30-39.9
- Morbidly obese: BMI 40 or higher.
Fat Cell Dynamics
- Hypertrophy: Existing fat cells expand;
- Hyperplasia: Increase in the number of fat cells.
Rate of Weight Loss
- Recommended safe rate is 1-2 lbs per week.
Glycemic Index (GI)
- Indicator of how quickly carbohydrates break down and affect blood glucose levels, categorized into High GI (rapidly increases blood glucose) and Low GI (slowly affects blood glucose).
Blood Pressure Guidelines
- Normal blood pressure is approximately 100; low risk involves 2 risk factors, whereas high risk is symptomatic.
Heart Rate Metrics
- Maximum Heart Rate (MHR): Calculated as 208 - (0.7 x age).
- Target Heart Rate (THR): Determined through (Heart Rate Reserve x % Intensity) + Resting Heart Rate.
- Heart Rate Reserve: Difference between max heart rate and resting heart rate.
Physical Fitness Assessments
- Various tests include the Talk Test, Balke-Ware treadmill test, and Rockport fitness walking test.
Anatomical Terminology
- Anterior/Ventral: Front
- Lateral: Side
- Posterior/Dorsal: Back
- Sagittal Plane: Left vs. Right
- Frontal Plane: Back vs. Front
- Transverse Plane: Top vs. Bottom
- Superior: Top
- Inferior: Bottom
Portion Sizes
- Grains: Size of a CD cover/baseball
- Vegetables: Size of a baseball/softball
- Fruits: Size of a tennis ball/2 golf balls
- Milk: Size of a baseball/1.5 9V batteries
- Protein: Size of a deck of cards/golfball
- Oils: Size of the tip of a thumb.
Exercise Recommendations
- Cardio Exercise: 3-5 times per week for 20-30 minutes.
- Resistance Exercise: 2-3 times per week, 2-4 sets of 8-25 repetitions for all muscle groups.
- Flexibility Exercise: 2-3 times per week, stretching beyond limits.
ACE Integrated Fitness Training (IFT) Components
- Comprises four phases: Function, Health, Fitness, and Performance.
ACE IFT Cardio Phases Overview
- Phase 1: Aerobic Base focuses on positive experiences.
- Phase 2: Aerobic Efficiency extends duration and intervals.
- Phase 3: Anaerobic Endurance increases activity length.
- Phase 4: Anaerobic Power targets speed improvements.
Additional Psychological Concepts
- False Hope Syndrome: Involves setting unrealistic goals.
- Planning Fallacy: Underestimating time and effort required for tasks.
Nutritional Components
- Macronutrients: Include carbohydrates, proteins, and fats.
- Micronutrients: Comprise vitamins and minerals.
Dietary Preferences
- Lacto-ovo: Excludes meat, fish, and poultry.
- Ovo: Includes eggs, excludes dairy.
- Lacto: Includes dairy, excludes eggs.
- Vegan: Excludes all animal products.
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