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. Silence

2. explore
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Positive Anticipation of the Future stems from Positive Attention in the Present.
A process for enhancing empathic connection and honest understanding between people.

3. positive changes
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
As a Wellness Coach you should not ___________ or your issues during sessions.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.

4. right balance

5. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
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
'I may'
'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?

6. Social Support
Has identified and documented the value of numerous interventions for enhancing self-esteem
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
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
As a Wellness Coach you should not...

7. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
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
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.
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?
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.

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

9. Self-efficacy

10. positive changes
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
For example - writing down exactly what new behavior will be done and when.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
Why do I want to change the behavior (the 'pros')? - Why shouldn't I try to change the behavior (the 'cons')? - What would it take for me to change the behavior (what's my strategy to overcome my 'cons')?

11. Wear the expert hat
'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?'
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 ____________ - unless your client gives permission and requests such assistance.
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)

12. judgment
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?
Trans-Theoretical Model
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound

13. Steps to Assist Clients in Developing a Compelling Vision #13 Ready - Confident - & Committed

14. Coaching start with what type of communication?
What is your confidence level on a scale of 0 to 10 for achieving this goal?
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
Appreciative inquiry to inspire clients
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

15. Three key components of coaching psychology used by professional coaches are...
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?
Values - relational skills - and coaching processes - evidence-based where possible.
Any talk by the client that argues against the case for change (or for staying the same).
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.

16. Positive Reframing

17. Pay attention
What is your confidence level on a scale of 0 to 10 for achieving this goal?
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
As a Wellness Coach you should __________ to necessary environmental modifications.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.

18. Additionally - an assessment can provide initial information about a client's
As a Wellness Coach you should _____ with clients' feelings and needs.
'I won't' or 'I can't'
Step back - Think - and Organize thoughts before Proceeding.
1. Priorities 2. Confidence 3. Readiness for change

19. Most of your client prospects will be in the
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 ________ 'failures' as 'life lessons' and 'learning opportunities'.
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
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

20. PHYSICAL HEALTH RISKS

21. Positive Present - Elevating Emotions
Appreciative inquiry to inspire clients
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.
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.

22. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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
Without being modest - what do you value most about your life? What values does your wellness vision support?
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

23. Renew
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 Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.

24. Three Core Coaching Skills
As a Wellness Coach you should _____________ - if you think they can accomplish more.
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.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Has identified and documented the value of numerous interventions for enhancing self-esteem

25. Steps to Assist Clients in Developing a Compelling Vision #8 Challenges
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.
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
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?
A respectful understanding of another person's experience - including his or her feelings - needs - & desires

26. Generative Conditions (Appreciative Interview Protocol)

27. Preparation

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

29. NVC
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.
Non-Violent Communication
Appreciative Inquiry

30. What is Wellness?

31. REVIEWING A WELL-BEING ASSESSMENT

32. Vision Level
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.
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.
Any talk by the client that makes the case for change (or for not staying the same).
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies

33. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
Vision - Anticipation - Disputation
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?
Step back - Think - and Organize thoughts before Proceeding.
'I won't' or 'I can't'

34. client motivation
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?
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.
As a Wellness Coach you should Support ______________ with a variety of motivational tools.

35. The Importance of a Compelling Vision
Has identified and documented the value of numerous interventions for enhancing self-esteem
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
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.
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.

36. The Anticipatory Principle (Appreciative Inquiry)
Positive Questions and Reflections stem from Positive Anticipation of the Future.
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
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.

37. Behavioral processes
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
Values - relational skills - and coaching processes - evidence-based where possible.
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.

38. 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).
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 ___________ with a lack of change.
Successful - Perseverant Efforts

39. great listener

40. Wear the expert hat
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
For example - writing down exactly what new behavior will be done and when.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.

41. The five stages of change are...
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)
As a Wellness Coach you should not ___________ with a lack of change.
Any talk by the client that makes the case for change (or for not staying the same).
Trans-Theoretical Model

42. Shifted-Focus Reflections.
As a Wellness Coach you should _________ between sessions.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
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.
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

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

44. Reflective Listening Statements
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.
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
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

45. DEVELOPING DISCREPANCY
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
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.
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
Positive Conversations and Interactions stem from Positive Questions and Reflections.

46. Verbal Persuasion
Evoking Change Talk
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
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

47. MI
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.
Non-Violent Communication
Motivational Interview
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).

48. Measuring Client Confidence
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
What is your confidence level on a scale of 0 to 10 for achieving this goal?
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.

49. Most of your client prospects will be in the
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.
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).
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
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)

50. supportive
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).