Test your basic knowledge |

Wellness Coach Training

Instructions:

Answer 50 questions in 15 minutes.
If you are not ready to take this test, you can study here.
Match each statement with the correct term.
Don't refresh. All questions and answers are randomly picked and ordered every time you load a test.

This is a study tool. The 3 wrong answers for each question are randomly chosen from answers to other questions. So, you might find at times the answers obvious, but you will see it re-enforces your understanding as you take the test each time.

1. express themselves fully
When clients are struggling - we should reassure them that different people move towards mastery of health - fitness - or wellness at different speeds and at different times in their lives. When they are ready - they can and will succeed.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
As a Wellness Coach you should _________ between sessions.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.

2. Steps to Assist Clients in Developing a Compelling Vision #12 Summarize & Confirm

3. Positive Future - Elevating Trajectories
For example - writing down exactly what new behavior will be done and when.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
What strengths can you draw on to help you realize your vision and meet your challenges? How can the lessons from your successes in life carry over to your current challenges?
Vision - Anticipation - Disputation

4. To protect against clients setting inappropriate goals that they may fail at - you can ask clients - after they have set a weekly goal

5. Humor & Playfulness
The more often you can make clients laugh and see the lighter side of their challenges and opportunities - the more they will open themselves to change
Giving respectful attention and understanding to physiological / affective states - both during and between coaching sessions - can assist coaches and clients in finding that sweet spot.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
Accountability means monitoring and giving an account of what was done - what happened - what worked - what didn't work - and what one wants to do differently in the future.

6. The Poetic Principle (Appreciative Inquiry)
In some cases psychological wounds go too deep or human functioning is too severely compromised by psychopathology to respond to coaching. When this happens - it quickly becomes self-evident (often from an initial assessment - see Chapter 7) and it i
As a Wellness Coach you should not _____________ what clients are saying.
As a Wellness Coach you should Use _______ to lighten the load.
Positive Anticipation of the Future stems from Positive Attention in the Present.

7. To protect against clients setting inappropriate goals that they may fail at - you can ask clients - after they have set a weekly goal

8. Challenge clients to aim higher
As a Wellness Coach you should _____________ - if you think they can accomplish more.
How large is the gap between where you are today and your wellness vision? Clarify Point A (starting point) and B (client's dream) for vision.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
What is your confidence level on a scale of 0 to 10 for achieving this goal?

9. Common blocks to the motivation process include...

10. Mastery Experiences
Successful - Perseverant Efforts
Observing Similar Role Models
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
These reflections are like the images we see in a convex or concave mirror. say in order to evoke disagreement from them in the direction of change-talk. By reflecting an increased or decreased intensity of the client's perspective - magnifying both

11. Most of your client prospects will be in the
Contemplation and/or preparation stage for at least one area (fitness - weight - nutrition - stress - mental or physical health) and your coaching program will help them reach the maintenance phase (sustaining the new behavior consistently week to we
Prior to starting a vigorous exercise program - it is recommended that moderate or high-risk individuals (see definitions below) see a doctor or have exercise testing before participation. Vigorous exercise is the equivalent of running or walking fas
Positive Anticipation of the Future stems from Positive Attention in the Present.
Vision - Anticipation - Disputation

12. Core Values (Appreciative Interview Protocol)

13. Steps to Assist Clients in Developing a Compelling Vision #5 Motivators
Gratitude Forgiveness
What makes this vision really important to you? Why do you really want to reach this vision? What good will come from your doing so? (Give examples of powerful motivators.)
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Positive Actions & Outcomes stem from Positive Energy and Emotion.

14. positive changes
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
Any talk by the client that makes the case for change (or for not staying the same).
'I may'
'Tell me about the things you value most deeply - things about yourself - your relationships - and your work. Without being modest - who are you when you are at your best?'

15. REACH
Positive Questions and Reflections stem from Positive Anticipation of the Future.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
The more often you can make clients laugh and see the lighter side of their challenges and opportunities - the more they will open themselves to change

16. SMART goals
Holding them in positive regard - Expressing empathy - Slowing down - Listening with full attention - Allowing them to formulate and find their own answers - Honestly sharing observations - Under promising and over delivering - Being humble in
Specific - Measurable - Action Based - Realistic - Timelined
'Tell me about the things you value most deeply - things about yourself - your relationships - and your work. Without being modest - who are you when you are at your best?'
The process starts by securing an agreement between coach and client as to what the client wants to learn (topic choice) and how the client wants to learn it (method choice).

17. Championing
It's best to avoid giving advice as much as possible. In order to foster lasting change - masterful coaches enable their clients to research and figure out their own answers.
'Tell me about your hopes and dreams for the future. If you found a magic lamp and a genie were to grant you three wishes - what would they be?'
When clients are struggling - we should reassure them that different people move towards mastery of health - fitness - or wellness at different speeds and at different times in their lives. When they are ready - they can and will succeed.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.

18. Psychological wounds
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
In some cases psychological wounds go too deep or human functioning is too severely compromised by psychopathology to respond to coaching. When this happens - it quickly becomes self-evident (often from an initial assessment - see Chapter 7) and it i
Explore what they mean by those words and what will enable them to move forward in order to achieve their goals - not just - immediately - but also long term. Stay focused on solution and possibility.
What significant events do you anticipate having to deal with on the way to reaching your vision? (Generate multiple possibilities and express empathy.) What concerns you most?

19. Focus on yourself
When clients are struggling - we should reassure them that different people move towards mastery of health - fitness - or wellness at different speeds and at different times in their lives. When they are ready - they can and will succeed.
The process starts by securing an agreement between coach and client as to what the client wants to learn (topic choice) and how the client wants to learn it (method choice).
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
As a Wellness Coach you should not ___________ or your issues during sessions.

20. Pay attention
The purpose of Appreciative Inquiry is to elevate both the energy and self-efficacy of clients - in order to assist them in realizing their destiny.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
'Tell me about the things you value most deeply - things about yourself - your relationships - and your work. Without being modest - who are you when you are at your best?'
As a Wellness Coach you should __________ to necessary environmental modifications.

21. Action

22. Three Core Coaching Skills
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
1. Getting Information: Finding out about all the benefits (e.g. - medical and lifestyle) of doing a behavior. 2. Being Moved Emotionally: Taking to heart the health effects of a behavior and using them to ignite your drive to change. 3. Considering
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Values - relational skills - and coaching processes - evidence-based where possible.

23. Behavioral Goals are SMART Goals
Any talk by the client that argues against the case for change (or for staying the same).
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
The non-judgmental awareness of What is happening in the present moment.
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.

24. Behavioral processes
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
How large is the gap between where you are today and your wellness vision? Clarify Point A (starting point) and B (client's dream) for vision.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
'Tell me about your best experience with this area of your wellness - a time when you felt most alive and engaged. What made it so exciting? Who was there? Describe the experience in detail.'

25. Dream (The 5-D CYCLE OF AI)

26. Three Wishes (Appreciative Interview Protocol)

27. The Anticipatory Principle (Appreciative Inquiry)
When it serves the best interests of the client and the coaching program - not because a coach wants to share and be understood (subtly inviting the client to play the role of coach).
Positive Questions and Reflections stem from Positive Anticipation of the Future.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns

28. psychotherapist
On a scale of 0-10 - with 10 being really confident and 0 being no confidence - how confident are you that you can close this gap and realize your vision?
The non-judgmental awareness of What is happening in the present moment.
As a Wellness Coach you should not play __________.
The five stages of change model - developed by Dr. Prochaska - provide coaches with an understanding of how and when behaviors can be altered and why clients may struggle - fail - or quit.

29. REACH
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness

30. Assessments are invaluable to coaches in the health - fitness - and wellness fields because they provide...

31. DEVELOPING DISCREPANCY
As a Wellness Coach you should __________ to necessary environmental modifications.
Observing Similar Role Models
It is also important to consider whether clients have significant emotional or mental health risks that would impair their ability to move forward in a coaching relationship.
MI encourages coaches to use open-ended questions - reflective listening statements - as well as a variety of rulers to develop awareness of the gap that may exist between present behavior and important personal goals or values.

32. Other benefits of having clients complete a Well-Being Assessment include...
1. Trust and rapport 2. Honoring personality preferences 3. The written word
'On a scale of 0 to10 - how confident are you that you will be able to accomplish this goal this week?' If you hear an answer of 7 or above you can be reasonably confident that the client will succeed. If you hear a lower score - you may want to shar
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards

33. The outcomes delivered by coaches include...

34. Three key components of coaching psychology used by professional coaches are...
Values - relational skills - and coaching processes - evidence-based where possible.
What are the most important elements in your vision? If you keep these in mind - will they power you forward and help you stay on track?
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
Without being modest - what do you value most about your life? What values does your wellness vision support?

35. Positive Present - Elevating Emotions
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
Mindfulness - Savoring - Flow
'I still am'
What strengths can you draw on to help you realize your vision and meet your challenges? How can the lessons from your successes in life carry over to your current challenges?

36. Become impatient
As a Wellness Coach you should not ___________ with a lack of change.
These reflections are like the images we see in a periscope. They redirect our attention away from a resistance-provoking subject in order to focus on another area.
Mindfulness - Savoring - Flow
Behavioral Goal: I will do three 30-minute sessions of walking each week - at 60-70% of my maximal heart rate - with my friend Jane. Desired Outcome: increase cardiovascular health so that I don't die prematurely.

37. Obtain regular input
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.

38. ABCDE model of disputation
Positive Anticipation of the Future stems from Positive Attention in the Present.
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
Adversity - what you Believe about it - and what the Consequences are. Then argue with yourself - in writing - by Disputing exaggerations. Allow yourself to be Energized by a compelling vision of What is possible in the positive future.
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.

39. Describe a Vision
Depression - Eating disorders - Substance abuse - Anxiety disorders
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
The more often you can make clients laugh and see the lighter side of their challenges and opportunities - the more they will open themselves to change

40. Most of your client prospects will be in the
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
As a Wellness Coach you should not...
In some cases psychological wounds go too deep or human functioning is too severely compromised by psychopathology to respond to coaching. When this happens - it quickly becomes self-evident (often from an initial assessment - see Chapter 7) and it i
Contemplation and/or preparation stage for at least one area (fitness - weight - nutrition - stress - mental or physical health) and your coaching program will help them reach the maintenance phase (sustaining the new behavior consistently week to we

41. Stay current in health/fitness/wellness news
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
As a Wellness Coach you should _______________ - books - and other publications.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.

42. Pay attention
Be aware of any 'red flags' such as health risks - injuries - or other health concerns that might require a physician release before engaging in regular exercise. If exercise will be a part of the coaching program - a physician release form can be pr
As a Wellness Coach you should __________ to necessary environmental modifications.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
For example - writing down exactly what new behavior will be done and when.

43. Steps to Assist Clients in Developing a Compelling Vision #6 Gap

44. Essential parts of a wellness vision
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
It is also important to consider whether clients have significant emotional or mental health risks that would impair their ability to move forward in a coaching relationship.
Values (Who do I want to be?) - Outcomes (What results do I want to achieve?) - Behaviors (What activities do I want to do consistently?) - Motivators (Why does this matter a lot to me - right now?) - Strengths (What strengths - talents - and abilit
It is also important to consider whether clients have significant emotional or mental health risks that would impair their ability to move forward in a coaching relationship.

45. client motivation
'Tell me about the things you value most deeply - things about yourself - your relationships - and your work. Without being modest - who are you when you are at your best?'
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
A process for enhancing empathic connection and honest understanding between people.

46. Describe a Vision
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
Without being modest - what do you value most about your life? What values does your wellness vision support?
A process for enhancing empathic connection and honest understanding between people.

47. Speak the truth with love
As a Wellness Coach you should _______________ - books - and other publications.
As a Wellness Coach you should Use _______ to lighten the load.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.

48. Social Cognitive Theory
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
What is your confidence level on a scale of 0 to 10 for achieving this goal?
Framing a client's experiences in positive terms. Once the conversation takes a positive turn - it is easier to engage in brainstorming - action planning - and forward movement.
SCT asserts that human behavior is determined by three factors which interact with each other in dynamic and reciprocal ways: personal factors (such as what we believe and how we feel about what we can do) - environmental factors (such as our support

49. Push clients
'I will'
'Tell me about the things you value most deeply - things about yourself - your relationships - and your work. Without being modest - who are you when you are at your best?'
As a Wellness Coach you should not __________ beyond their capabilities.
The non-judgmental awareness of What is happening in the present moment.

50. Focus on yourself
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
As a Wellness Coach you should not ___________ or your issues during sessions.
Trans-Theoretical Model
What have been your best experiences to date with the key elements of your vision - times when you felt alive and fully engaged? Tell one or two stories - in detail.