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Questions and Answers
What is the definition of 'The Art of Living'?
What is the definition of 'The Art of Living'?
What is included in the emotional and interpersonal arena?
What is included in the emotional and interpersonal arena?
Self-awareness, self-regulation, empathy, social skills
What does a SWOT analysis stand for?
What does a SWOT analysis stand for?
Strength, weakness, opportunities, threats
Match the DISC model personalities:
Match the DISC model personalities:
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What are the steps in the Seven-Step Problem Solving model?
What are the steps in the Seven-Step Problem Solving model?
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What does the GROW model stand for?
What does the GROW model stand for?
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What is included in SOAP notes?
What is included in SOAP notes?
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What are the five types of questions?
What are the five types of questions?
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What is the Decisional Balance?
What is the Decisional Balance?
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Define self-efficacy.
Define self-efficacy.
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Which model represents the components of health behavior change?
Which model represents the components of health behavior change?
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What does the ABC Model consist of?
What does the ABC Model consist of?
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What is the formula for Maximum Heart Rate (MHR)?
What is the formula for Maximum Heart Rate (MHR)?
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What is the recommended rate of weight loss?
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)^{______}
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?
What is a characteristic of high GI carbohydrates?
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What should you optimize for pre-exercise food and hydration?
What should you optimize for pre-exercise food and hydration?
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Match the macronutrients:
Match the macronutrients:
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The DASH eating plan is designed to increase blood pressure.
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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