Foundational Health and Wellness Flashcards

According to foundational dietary principles, which macronutrient's primary function is to serve as the body's most readily available source of energy?

Answer: Carbohydrates

Carbohydrates are the body's main and most easily accessible fuel source, broken down into glucose to power muscles and the central nervous system. While proteins and fats also provide energy, their primary roles are in tissue repair and hormone function, respectively, and they are not the preferred first source of energy. Vitamins are micronutrients and do not provide calories or energy.

A 45-year-old client wants to meet the minimum weekly guidelines for cardiorespiratory exercise as recommended by the CDC. They prefer moderate-intensity activities like brisk walking. Which of the following weekly goals would meet this minimum recommendation?

Answer: 30 minutes of moderate-intensity activity, 5 days a week

The CDC's Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity aerobic activity per week. The goal of 30 minutes on 5 days of the week equals 150 minutes, meeting the minimum guideline. The other options do not meet the 150-minute threshold for moderate-intensity exercise.

A client complains of difficulty falling asleep and wants to improve their sleep hygiene. Which of the following represents a key evidence-based practice a coach could help the client explore?

Answer: Establishing a consistent wake-up time, even on weekends.

Establishing a consistent wake-up time is a cornerstone of good sleep hygiene because it helps regulate the body's internal clock, or circadian rhythm. The blue light from electronic devices, alcohol consumption, and large meals before bed are all known to disrupt sleep quality and should be avoided.

The body's physiological response to chronic, long-term stress is primarily mediated by the sustained elevation of which hormone?

Answer: Cortisol

Cortisol is known as the body's primary stress hormone. During periods of chronic stress, the hypothalamic-pituitary-adrenal (HPA) axis remains activated, leading to prolonged high levels of cortisol, which can negatively impact multiple body systems. Serotonin is primarily associated with mood, melatonin with sleep regulation, and endorphins with pain relief.

A coach is working with a client who wants to prepare healthier meals but explains that they live in a neighborhood with no large grocery stores and limited access to fresh produce. This environmental barrier is best described as an example of:

Answer: A social determinant of health

Social determinants of health (SDOH) are conditions in the environments where people live that affect health outcomes. Limited access to nutritious foods due to geographic location (a 'food desert') falls under the SDOH domain of 'Neighborhood and Built Environment'. It is a systemic barrier beyond the client's individual knowledge or motivation.

Within Martin Seligman's PERMA model of well-being, which element specifically refers to having a sense of belonging, support, and connection with other people?

Answer: Relationships

The 'R' in the PERMA acronym stands for Relationships. This element emphasizes that strong, positive connections with others are a core component of human flourishing and well-being. Engagement refers to being absorbed in activities, Meaning to serving a purpose larger than oneself, and Accomplishment to achieving goals.