Nutrition
Foods get broken down into 3 categories called macronutrients. They are called macronutrients because our bodies need these in large amounts. Name the macronutrients
Protein, Carbohydrates, and Fats
Name 3 lifestyle choices one can make to improve resilience and better handle stress
Exercise, healthy eating, adequate sleep, social time, moderation with alcohol.
Name two tools to aid in medication adherence.
Pillbox, alarm, med list, automatic refill, etc.
Name a modifiable and nonmodifiable risk factor.
Diabetes, HTN, HLP, excess weight, sedentary lifestyle, stress, smoking and age, family history
Name 3 examples of cardiovascular exercise
Walking, biking, swimming, jogging, running, dancing, cross country skiing etc.
If you have hypertension, the recommended intake of sodium is___?
1500 mg
Name 2 emotional signs of stress
Crying, irritability, lack of interest
What should you do if you forget to take your medication and it's close to the time for your next dose?
Contact your doctor or pharmacist for advice; don't double your dose.
What are four things a healthy heart needs to do?
Pump/ relax four chambers, open/ close four valves, have an effective blood supply to heart muscle, reliable electrical conduction system
Name 2 benefits of strength training
Muscle mass, improved body composition, increased resting metabolic rate, improved bone density, improved functional strength (ability to perform activities of daily living)
A non-fat or low-fat cheese is heart healthy if it provides no more than --- grams of saturated fat per serving?
2
Name 2 cognitive signs of stress
Difficulty concentrating, forgetfulness, indecisiveness, mind going blank, loss of creativity.
Taking your medications at the same time each day helps with what?
Consistency and effectiveness
Name three “modifiable” risk factors that contribute to the development of CAD.
Nutrition, Stress, Weight(Body Comp), etc.
What is the most frequently identified barrier to regular exercise.
Time
It is estimated that Americans consume ___ teaspoons of added sugar each day.
22.2 teaspoons of added sugar each day
A colleague unexpectedly brought homemade chocolate chip cookies (your favorite!). You decide to have one but after eating it you thought. “I blew it…I might as well eat more”. What kind of cognitive distortion is this?
All or nothing
Identify 3 action steps for angina?
Stop, Take nitro, Call 911 if needed
State 2 reasons for calling 911 to get to the hospital if you think you may be having a heart attack or stroke.
time is critical, risk of rhythm disturbance, safe arrival
List 3 benefits of Cardiovascular exercise
BP control, wt. management, increase HDL, develop muscle mass, reduce stress
Environmental factors that influence when you start and stop eating include….
Lighting, music
Stress is a risk factor for CAD. Name 2 physical effects of stress
Inc BP or HR, arrhythmias, increased clotting, spasm of coronary arteries.
What common over-the-counter pain reliever can sometimes interfere with blood thinners?
NSAIDs (e.g., ibuprofen).
______ symptoms may include weakness on one side of the body, loss of vision, confusion, difficulty speaking, or difficulty understanding.
Stroke
Name 2 methods of evaluating level of exercise exertion.
Heart rate, RPE (rate of perceived exertion) or Borg scale, breath