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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. REACH
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).
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness

2. Self-Esteem
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
Open-ended questions (OEQ) are questions that require multiple words to answer rather than one or two. They beg for descriptive or narrative answers. More than 50% of all questions in a motivational interview should be open-ended questions (OEQ).
Has identified and documented the value of numerous interventions for enhancing self-esteem
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.

3. explore
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
Vision - Anticipation - Disputation
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
As a Wellness Coach you should __________ to necessary environmental modifications.

4. Physiological / Affective States
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness

5. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
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?
As a Wellness Coach you should not play __________.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
Positive Anticipation of the Future stems from Positive Attention in the Present.

6. Solicit input and suggestions
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
Without being modest - what do you value most about your life? What values does your wellness vision support?
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
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).

7. Making a Commitment
'I still am'
For example - writing down exactly what new behavior will be done and when.
Reflective listening statements function like mirrors - enabling clients to see themselves in new ways and muster the motivation for change. Receptive and timely reflections lie at the heart of MI when it comes to developing discrepancy.
Mindfulness - Savoring - Flow

8. The Importance of a Compelling Vision
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
It is the key that unlocks the Through goal setting - we turn visions and intentions into actions and reality - door to self-efficacy and self-esteem when it comes to health - fitness - and wellness.
As a Wellness Coach you should not play __________.
Appreciative Inquiry

9. MI
Appreciative Inquiry
'I may'
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
Motivational Interview

10. Verbal Persuasion
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
What is your confidence level on a scale of 0 to 10 for achieving this goal?
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
Evoking Change Talk

11. Preparation

12. Mastery Experiences
'I will'
Successful - Perseverant Efforts
Tell me what your vision looks like. Paint me a picture. What would you look and feel like at your ideal level of wellness? What kind of person do you want to be when it comes to your health - fitness - or wellness? (Clarify until it's reasonably suc
For example - writing down exactly what new behavior will be done and when.

13. Discover (The 5-D CYCLE OF AI)
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
Once the learning agreement is clear - the next step is to assist clients in discovering promising examples of their desired outcomes - both past and present.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.

14. Design (The 5-D CYCLE OF AI)

15. Nonviolent Communication
A Grounded (Building on Current Success) - Bold (Stretching the Status Quo) - Desired (What People Truly Want) - Palpable (As If they were Already True) - and Participatory (Involving Many Stakeholders)
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
A process for enhancing empathic connection and honest understanding between people.
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?

16. Physiological / Affective States
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?
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
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.
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.

17. Nonviolent Communication
1. Priorities 2. Confidence 3. Readiness for change
Has identified and documented the value of numerous interventions for enhancing self-esteem
A process for enhancing empathic connection and honest understanding between people.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

18. Empathize

19. 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
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 Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Any talk by the client that argues against the case for change (or for staying the same).

20. Other benefits of having clients complete a Well-Being Assessment include...
If a client says something that - as a credentialed professional - you know could do them harm - it is your duty to let them know. However - never offer advice beyond your level of expertise. If a red flag goes up for you that you are not sure about
Reflective listening statements function like mirrors - enabling clients to see themselves in new ways and muster the motivation for change. Receptive and timely reflections lie at the heart of MI when it comes to developing discrepancy.
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Appreciative inquiry to inspire clients

21. Reflective Listening Statements
Reflective listening statements function like mirrors - enabling clients to see themselves in new ways and muster the motivation for change. Receptive and timely reflections lie at the heart of MI when it comes to developing discrepancy.
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
'I may'
As a Wellness Coach you should _____ with clients' feelings and needs.

22. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

23. DEVELOPING DISCREPANCY
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.
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.
As a Wellness Coach you should _____ with clients' feelings and needs.
Recruiting family and friends to help with behavior change by specifically asking each of them to consider the particular thing you would like them to do for you. This requires clients to think carefully about what they would like someone to do and t

24. Behavioral Goals are SMART Goals
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
Specific - Measurable - Action Based - Realistic - Timelined
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).
Open-ended questions (OEQ) are questions that require multiple words to answer rather than one or two. They beg for descriptive or narrative answers. More than 50% of all questions in a motivational interview should be open-ended questions (OEQ).

25. Dangerous behavior
'I will'
If a client says something that - as a credentialed professional - you know could do them harm - it is your duty to let them know. However - never offer advice beyond your level of expertise. If a red flag goes up for you that you are not sure about
Positive Anticipation of the Future stems from Positive Attention in the Present.
Increased self-awareness and self-knowledge - Acquisition of new knowledge and skills - Attainment of personal and professional goals - Sustainable behavior change - Increased life satisfaction - Increased self-efficacy - Becoming one's best s

26. Transtheoretical Model of Behavior Change-General
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.
1. I don't really want to do this (I don't have a good enough reason) 2. I can't do this 3. I have never done this 4. I don't have the time 5. I can't get started 6. It's too hard 7. I won't be able to ... (drink beer with my friends - enjoy parties
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.

27. Define (The 5-D CYCLE OF AI)
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 not...
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Recruiting family and friends to help with behavior change by specifically asking each of them to consider the particular thing you would like them to do for you. This requires clients to think carefully about what they would like someone to do and t

28. right balance

29. Talk too much
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
'I am'
As a Wellness Coach you should not...

30. Motivation Interviewing 4 principles
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.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy

31. Action

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

33. Cognitive processes
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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
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 not play __________.

34. Best Experience (Appreciative Interview Protocol)

35. Three Wishes (Appreciative Interview Protocol)

36. Behavioral processes
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.
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.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
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.

37. humor
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.
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
Evoking Change Talk
As a Wellness Coach you should Use _______ to lighten the load.

38. great listener

39. Vision Level
As a Wellness Coach you should not Make __________. It is extremely important not to assume that you understand your client or what s/he needs or wants. Exploration is the key.
Trans-Theoretical Model
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.

40. Empathy

41. Impose your goals
As a Wellness Coach you should not __________on clients.
Values - relational skills - and coaching processes - evidence-based where possible.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
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.

42. What Is Coaching Psychology?
Once the learning agreement is clear - the next step is to assist clients in discovering promising examples of their desired outcomes - both past and present.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
'I still am'
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.

43. A holistic Well-Being Assessment covers the many different components
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
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
It is the key that unlocks the Through goal setting - we turn visions and intentions into actions and reality - door to self-efficacy and self-esteem when it comes to health - fitness - and wellness.

44. Steps to Assist Clients in Developing a Compelling Vision #1 First Picture

45. Vicarious Experiences
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.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
As a Wellness Coach you should not play __________.
Observing Similar Role Models

46. NVC model for expressing empathy
'I still am'
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound

47. ACSM Guidelines-moderate exercise
'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
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Prior to starting a moderate exercise program - only high-risk individuals are recommended to see a physician. Moderate exercise is the equivalent of brisk walking at 3-4 mph (4.6-6.5 kmph) or an activity that can be sustained for about 45 minutes.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires

48. TTM
Gratitude Forgiveness
'I may'
Trans-Theoretical Model
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound

49. Empathy vs. Sympathy

50. Steps to Assist Clients in Developing a Compelling Vision #1 First Picture