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. outside your coaching scope
'I still am'
What is your confidence level on a scale of 0 to 10 for achieving this goal?
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.

2. NVC model for expressing empathy
Any talk by the client that makes the case for change (or for not staying the same).
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
As a Wellness Coach you should not play __________.
Gratitude Forgiveness

3. Positive Psychology
Has identified and documented the value of numerous interventions for enhancing self-esteem
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
Any talk by the client that argues against the case for change (or for staying the same).
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

4. Power of Accountability in Goal Setting

5. Assume you understand
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
As a Wellness Coach you should not _____________ what clients are saying.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

6. Take minimal notes
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.
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.

7. Pay attention
As a Wellness Coach you should __________ to necessary environmental modifications.
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.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

8. Obtain regular input
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
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.

9. REACH
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Being completely accepting toward another person - without reservations
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?

10. Most of your client prospects will be in the
'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?'
'I still am'
Step back - Think - and Organize thoughts before Proceeding.
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

11. REVIEWING A WELL-BEING ASSESSMENT

12. MENTAL HEALTH RISKS
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.
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.
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
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?

13. Listen attentively for the use of words like obstacles - barriers - setbacks - risks - or challenges.
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.
As a Wellness Coach you should not __________ beyond their capabilities.
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
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.

14. PHYSICAL HEALTH RISKS

15. Using Cues
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.
For example - designing environmental reminders to do What is planned.
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.
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

16. NVC model for expressing empathy
As a Wellness Coach you should not _____________ what clients are saying.
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.
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.

17. positive
Depression - Eating disorders - Substance abuse - Anxiety disorders
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
As a Wellness Coach you should not __________ beyond their capabilities.

18. When to Refer Clients
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?
Depression - Eating disorders - Substance abuse - Anxiety disorders
As a Wellness Coach you should not play __________.
As a Wellness Coach you should not __________ beyond their capabilities.

19. Double-Sided Reflections.
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.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
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
'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.'

20. ACSM Guidelines-vigorous exercise
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
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?
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Non-Violent Communication

21. Renew
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 ____ your trust and rapport at the outset of each and every session.
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)
For example - writing down exactly what new behavior will be done and when.

22. Reflect back
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
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 _____________ - if you think they can accomplish more.

23. Send emails
As a Wellness Coach you should _________ between sessions.
As a Wellness Coach you should not __________on clients.
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.
Without being modest - what do you value most about your life? What values does your wellness vision support?

24. Best Experience (Appreciative Interview Protocol)

25. positive changes
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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
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 ___________.

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

27. Resistance Talk
Observing Similar Role Models
Any talk by the client that argues against the case for change (or for staying the same).
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.
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

28. Giving Advice

29. ABCDE model of disputation
Being completely accepting toward another person - without reservations
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
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 ________ 'failures' as 'life lessons' and 'learning opportunities'.

30. Precontemplation

31. Making a Commitment
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
Successful - Perseverant Efforts
For example - writing down exactly what new behavior will be done and when.

32. Most of your client prospects will be in the
Motivational Interview
'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.'
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
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections

33. Generative Conditions (Appreciative Interview Protocol)

34. MI
As a Wellness Coach you should _____ with clients' feelings and needs.
Any talk by the client that makes the case for change (or for not staying the same).
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
Motivational Interview

35. Positive Past-Elevating Memories
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
Gratitude Forgiveness

36. Best Experience (Appreciative Interview Protocol)

37. Using Cues
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.
For example - designing environmental reminders to do What is planned.
'I will'
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'

38. Dangerous behavior
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
'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?'
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
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

39. Self-Esteem
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
'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
Motivational Interview

40. What Is Coaching Psychology?
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
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)
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
Positive Anticipation of the Future stems from Positive Attention in the Present.

41. The Constructionist Principle (Appreciative Inquiry)
Positive Energy and Emotion stem from Positive Conversations and Interactions.
1. Priorities 2. Confidence 3. Readiness for change
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.

42. Rewards
Step back - Think - and Organize thoughts before Proceeding.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
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 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.)

43. Speak the truth with love
'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
Specific - Measurable - Action Based - Realistic - Timelined
Any talk by the client that argues against the case for change (or for staying the same).
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

44. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
Vision - Anticipation - Disputation
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
A respectful understanding of another person's experience - including his or her feelings - needs - & desires

45. Empathize

46. Push clients
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 not __________ beyond their capabilities.
Positive Actions & Outcomes stem from Positive Energy and Emotion.
Any talk by the client that argues against the case for change (or for staying the same).

47. SMART goals
'I won't' or 'I can't'
Positive Anticipation of the Future stems from Positive Attention in the Present.
Specific - Measurable - Action Based - Realistic - Timelined
As a Wellness Coach you should _________ between sessions.

48. Three Core Coaching Skills
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
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)
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.

49. Obtain regular input
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
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
1. Priorities 2. Confidence 3. Readiness for change
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.

50. Satisfaction
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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).
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.
As a Wellness Coach you should _______________ - books - and other publications.