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HEALTH & WELLNESS COACHING BOARD EXAM | 450 QUESTIONS WITH CORRECT
ANSWERS
Coach prep for session- overview (prior to session prep) Correct answer: review materials, eliminate distractions, be mindful calm, and present. Initial Intake coaching session 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-away 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:
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
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- 89 Stage 2 Hypertension range is: Correct answer: greater than or equal to 140/ High blood pressure
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: prediabetes, 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
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. Correct answer: it is within the normal or Healthy Weight range. If your BMI is 25.0 to 29. 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
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. 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-thrombotic and thrombolytic 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.
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 aerobics 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
