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. Positive Psychology
Has identified and documented the value of numerous interventions for enhancing self-esteem
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?
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
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.


2. Resistance Talk
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
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 _________ between sessions.
Any talk by the client that argues against the case for change (or for staying the same).


3. Become impatient
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.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
As a Wellness Coach you should not ___________ with a lack of change.
Positive Actions & Outcomes stem from Positive Energy and Emotion.


4. Self-Esteem
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
Depression - Eating disorders - Substance abuse - Anxiety disorders


5. Coaching start with what type of communication?
Appreciative inquiry to inspire clients
Step back - Think - and Organize thoughts before Proceeding.
As a Wellness Coach you should _______________ - books - and other publications.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?


6. Using Cues
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
For example - designing environmental reminders to do What is planned.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
Any talk by the client that argues against the case for change (or for staying the same).


7. Mastery Experiences
Successful - Perseverant Efforts
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
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 ____________ - but enough to refresh your memory about important client issues from week to week.


8. Contemplation

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9. Dangerous behavior
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
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
'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 not ___________ with a lack of change.


10. Assume you understand
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should not _____________ what clients are saying.
As a Wellness Coach you should _____________ - if you think they can accomplish more.


11. ACSM Guidelines-vigorous exercise
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Non-Violent Communication
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
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).


12. Open-Ended Questions
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).
Specific - Measurable - Action Based - Realistic - Timelined
As a Wellness Coach you should Use _______ to lighten the load.
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.


13. Three key components of coaching psychology used by professional coaches are...
1. Priorities 2. Confidence 3. Readiness for change
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
Values - relational skills - and coaching processes - evidence-based where possible.
Positive Conversations and Interactions stem from Positive Questions and Reflections.


14. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
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 respectful understanding of another person's experience - including his or her feelings - needs - and desires.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
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?


15. Examples of three-month behavioral goals that support desired outcomes

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16. Simple Reflections.
Mindfulness - Savoring - Flow
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
Has identified and documented the value of numerous interventions for enhancing self-esteem
As a Wellness Coach you should not __________on clients.


17. supportive
Sounds as though you've come up with a vision which will work for you. How ready - confident - and committed are you to take the first steps toward your vision?
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.


18. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
'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


19. Stay current in health/fitness/wellness news
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 Begin each session by asking clients how they feel now. Give clients a chance to _____________.
As a Wellness Coach you should _______________ - books - and other publications.
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)


20. Steps to Assist Clients in Developing a Compelling Vision #5 Motivators
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.)
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
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.


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

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22. Destiny (The 5-D CYCLE OF AI)
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.
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.
'I will'
'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


23. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
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 Allow clients to dwell on topics _____________ or expertise.
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?


24. essential for coaches to put clients at ease and to bring them into their confidence through...
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.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
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
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.


25. Take minimal notes
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
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


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

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27. Satisfaction
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
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 ________ 'failures' as 'life lessons' and 'learning opportunities'.
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.


28. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
Non-Violent Communication
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)


29. A holistic Well-Being Assessment covers the many different components
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
Mindfulness - Savoring - Flow
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
For example - writing down exactly what new behavior will be done and when.


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

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31. Essential parts of a wellness vision
What is your confidence level on a scale of 0 to 10 for achieving this goal?
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
As a Wellness Coach you should not ___________ with a lack of change.
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


32. Coaches do not...
Positive Energy and Emotion stem from Positive Conversations and Interactions.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
As a Wellness Coach you should _____ with clients' feelings and needs.


33. AI
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
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
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
Appreciative Inquiry


34. The Positive Principle (Appreciative Inquiry)
Positive Actions & Outcomes stem from Positive Energy and Emotion.
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
'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.'
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.


35. Core Values (Appreciative Interview Protocol)

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36. great listener

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37. Steps to Assist Clients in Developing a Compelling Vision #3 Best Experiences
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
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 _________ what clients are saying in ways that provoke change.
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.


38. Additionally - an assessment can provide initial information about a client's
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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
1. Priorities 2. Confidence 3. Readiness for change
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health


39. Action

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40. ABCDE model of disputation
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
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.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Trans-Theoretical Model


41. positive
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 Keep an upbeat - energetic - and __________ attitude at all times.
Values - relational skills - and coaching processes - evidence-based where possible.
Positive Actions & Outcomes stem from Positive Energy and Emotion.


42. Reframe

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

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44. positive
Sounds as though you've come up with a vision which will work for you. How ready - confident - and committed are you to take the first steps toward your vision?
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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 Keep an upbeat - energetic - and __________ attitude at all times.


45. Measuring Client Confidence
What is your confidence level on a scale of 0 to 10 for achieving this goal?
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
Any talk by the client that makes the case for change (or for not staying the same).
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.


46. right balance

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

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48. Cognitive processes
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
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.


49. The five stages of change are...
'I am'
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. 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 belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching


50. Self-efficacy
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
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
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?
'I still am'