ACE Health Coach flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Precontemplation stage

The transtheoretical stage in which a person has no intention of changing a behavior within the next six months and may not see the behavior as a problem.

Contemplation stage

The stage in which a person intends to change within the next six months but is ambivalent, weighing pros and cons without yet taking action.

Preparation stage

The stage in which a person intends to act within about 30 days and has begun taking small steps, such as gathering information or making a plan.

Maintenance stage

The stage beginning after six months of sustained behavior change, focused on preventing relapse and consolidating gains into the person's lifestyle.

Self-efficacy

A person's belief in their capacity to execute the actions needed to reach a goal; it predicts whether change is attempted and sustained.

Decisional balance

A structured weighing of the perceived benefits and costs of changing versus staying the same, most useful when a client is ambivalent.

SMART goal criteria

A goal format requiring the goal to be Specific, Measurable, Attainable, Relevant, and Time-bound so progress can be tracked objectively.

Process versus outcome goals

Process goals target behaviors the client controls, such as walking three days weekly; outcome goals target results and are less directly controllable.

ABC model of behavior

A framework describing behavior as shaped by Antecedents that cue it and Consequences that reinforce or discourage it, guiding environment-based change.

Kilocalories per gram

Carbohydrate and protein provide about 4 kcal per gram, alcohol about 7 kcal per gram, and fat about 9 kcal per gram.

AMDR for adults

Acceptable Macronutrient Distribution Ranges: carbohydrate 45-65%, fat 20-35%, and protein 10-35% of total daily calories for adults.

Aerobic activity guidelines

Adults should get 150-300 minutes weekly of moderate-intensity aerobic activity or 75-150 minutes of vigorous activity, or an equivalent mix.

Muscle-strengthening guideline

Adults should perform muscle-strengthening activities involving major muscle groups on two or more days each week, in addition to aerobic activity.

Estimated maximum heart rate

A common estimate calculated as 220 minus age in years, used to set intensity zones such as 64-76% of maximum for moderate effort.

Talk test

An intensity gauge: at moderate intensity a person can talk but not sing, and at vigorous intensity they cannot speak more than a few words.

Fiber recommendations

Adults should aim for roughly 25 grams of fiber daily for women and 38 grams for men, or about 14 grams per 1,000 calories.

Sodium limits

Guidance is to keep sodium under 2,300 mg daily, with an ideal limit near 1,500 mg daily for adults with hypertension.

Standard alcoholic drink

In the United States, one standard drink is 12 oz of regular beer, 5 oz of wine, or 1.5 oz of distilled spirits.

FITT-VP principle

An exercise prescription framework covering Frequency, Intensity, Time, Type, Volume, and Progression of physical activity.

OARS skills

Four core motivational interviewing skills: Open-ended questions, Affirmations, Reflections, and Summaries used to guide client exploration.

Complex reflection

A reflection that goes beyond restating content to infer underlying meaning or emotion, often deepening a client's self-exploration.

Change talk (DARN-C)

Client statements favoring change in categories of Desire, Ability, Reasons, Need, and Commitment; commitment language best predicts action.

Sustain talk

Client language favoring the status quo or arguing against change; it is normal and signals ambivalence rather than client resistance to be confronted.

Righting reflex

The helper's urge to advise, correct, or fix a client's problem, which can provoke resistance and reduce the client's own motivation to change.

Elicit-Provide-Elicit

A sequence for sharing information: first ask what the client already knows, then offer information neutrally, then ask what it means for them.

Importance and confidence rulers

Zero-to-ten scaling questions asking how important change is and how confident the client feels, followed by questions exploring their rating.

Working alliance

The coaching relationship built on agreed goals, agreed tasks, and an emotional bond; ruptures should be acknowledged and repaired.

Scope of practice

The boundaries of services a coach is trained and credentialed to provide; acting outside them requires referral to another qualified professional.

Informed consent

A client's voluntary agreement to coaching after understanding its nature, fees, confidentiality limits, and right to withdraw at any time.

Confidentiality limits

Legal exceptions to client privacy, including suspected abuse, imminent risk of harm to self or others, and valid court orders.

Mandatory reporting duty

A legal obligation in most states to report suspected child or elder abuse to designated authorities, regardless of confidentiality concerns.

Dual relationship

When a coach holds another significant role with a client, such as employer or family member, risking impaired objectivity and requiring disclosure or avoidance.