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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. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

2. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
Being completely accepting toward another person - without reservations
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
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
As a Wellness Coach you should Use _______ to lighten the load.

3. ACSM Guidelines-vigorous exercise
Values - relational skills - and coaching processes - evidence-based where possible.
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
For example - designing environmental reminders to do What is planned.
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.

4. Empathize

5. Three Core Coaching Skills
Gratitude Forgiveness
'I will'
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART

6. Challenge clients to aim higher
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.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should _____________ - if you think they can accomplish more.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns

7. When is personal disclosure on the part of the coach appropriate?
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
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).
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.
Appreciative inquiry to inspire clients

8. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Without being modest - what do you value most about your life? What values does your wellness vision support?
Depression - Eating disorders - Substance abuse - Anxiety disorders
Positive Anticipation of the Future stems from Positive Attention in the Present.

9. Unconditional positive regard
Being completely accepting toward another person - without reservations
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).
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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.

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

11. Self-efficacy

12. outside your coaching scope
'Tell me about the core - life-giving factors in your experience. What are the key ingredients - both internal and external - that enable you to be at your best and to have fun?'
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
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
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.

13. Positive Psychology
Values - relational skills - and coaching processes - evidence-based where possible.
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
Has identified and documented the value of numerous interventions for enhancing self-esteem

14. Obtain regular input
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
'I won't' or 'I can't'
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.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.

15. What Is Coaching Psychology?
Evoking Change Talk
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
1. Priorities 2. Confidence 3. Readiness for change
Positive Energy and Emotion stem from Positive Conversations and Interactions.

16. Nonviolent Communication
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).
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
A process for enhancing empathic connection and honest understanding between people.
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.

17. Decisional Balance
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.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
Decisional balance involves evaluating the pros and cons of change: What are the costs and benefits of not changing? What are the costs and benefits of changing?
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards

18. Action

19. Essential parts of a wellness vision
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 Use _______ to lighten the load.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
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

20. Assume you understand
As a Wellness Coach you should not _____________ what clients are saying.
Trans-Theoretical Model
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'

21. Measuring Client Confidence
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).
What is your confidence level on a scale of 0 to 10 for achieving this goal?
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 _____________ - if you think they can accomplish more.

22. Using Substitution
Has identified and documented the value of numerous interventions for enhancing self-esteem
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
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

23. Vision Level
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
Trans-Theoretical Model
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

24. Coaches do not...
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
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.
Trans-Theoretical Model
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

25. NVC
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
1. Precontemplation (Not Ready For Change) 2. Contemplation (Thinking About Change) 3. Preparation (Preparing for Action) 4. Action (Taking Action) 5. Maintenance (Maintaining a Good Behavior)
Non-Violent Communication
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.

26. Change Talk
Positive Conversations and Interactions stem from Positive Questions and Reflections.
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
Any talk by the client that makes the case for change (or for not staying the same).
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

27. Push clients
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
As a Wellness Coach you should not __________ beyond their capabilities.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART

28. The Anticipatory Principle (Appreciative Inquiry)
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.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
Positive Questions and Reflections stem from Positive Anticipation of the Future.

29. Stay current in health/fitness/wellness news
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
The quality or state of being in good health or one's best possible health - especially as an actively sought goal - the condition of good physical and mental health - especially when maintained by proper diet - exercise - and life habits - the maste
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 _______________ - books - and other publications.

30. Self-Esteem
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
Non-Violent Communication
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)

31. Reflect back
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
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
As a Wellness Coach you should not _____________ what clients are saying.

32. Simple Reflections.
Trans-Theoretical Model
These reflections are like the images we see in a flat mirror. A simple reflection paraphrases and restates what clients are saying - utilizing their own words without exaggeration - interpretation - or distortion. The impact of such simple reflectio
Appreciative Inquiry
Positive Anticipation of the Future stems from Positive Attention in the Present.

33. Vicarious Experiences
Positive Conversations and Interactions stem from Positive Questions and Reflections.
'I won't' or 'I can't'
Observing Similar Role Models
'Tell me about the core - life-giving factors in your experience. What are the key ingredients - both internal and external - that enable you to be at your best and to have fun?'

34. Pay attention
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.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
As a Wellness Coach you should __________ to necessary environmental modifications.

35. A holistic Well-Being Assessment covers the many different components
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
Gratitude Forgiveness
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health

36. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
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?
Assisting clients to 'move toward desired goals in a fulfilling manner'
As a Wellness Coach you should _____ with clients' feelings and needs.
Any talk by the client that argues against the case for change (or for staying the same).

37. Double-Sided Reflections.
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.)
Appreciative Inquiry
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.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.

38. MENTAL HEALTH RISKS
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.
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
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.
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)

39. Positive Past-Elevating Memories
Gratitude Forgiveness
Assisting clients to 'move toward desired goals in a fulfilling manner'
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
Vision - Anticipation - Disputation

40. Effective - behavioral goals are...
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
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.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART

41. Focus on yourself
As a Wellness Coach you should not ___________ or your issues during sessions.
'I still am'
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.'

42. Three key components of coaching psychology used by professional coaches are...
As a Wellness Coach you should not ___________ with a lack of change.
Values - relational skills - and coaching processes - evidence-based where possible.
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?
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

43. MENTAL HEALTH RISKS
Step back - Think - and Organize thoughts before Proceeding.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
Appreciative Inquiry
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.

44. Additionally - an assessment can provide initial information about a client's
1. Priorities 2. Confidence 3. Readiness for change
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
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.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.

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

46. important days
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
As a Wellness Coach you should _________ between sessions.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.

47. ACSM Guidelines-moderate exercise
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.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
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.)

48. Motivation Interviewing 4 principles
Trans-Theoretical Model
Appreciative inquiry to inspire clients
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy

49. The Anticipatory Principle (Appreciative Inquiry)
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
Positive Questions and Reflections stem from Positive Anticipation of the Future.
As a Wellness Coach you should __________ to necessary environmental modifications.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.

50. positive changes
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Depression - Eating disorders - Substance abuse - Anxiety disorders
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
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).