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. Verbal Persuasion
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
Evoking Change Talk
As a Wellness Coach you should _______________ - books - and other publications.
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.


2. Action

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3. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
Observing Similar Role Models
Motivational Interview
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?


4. Giving Advice

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5. The Importance of a Compelling Vision
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.
'Tell me about the things you value most deeply - things about yourself - your relationships - and your work. Without being modest - who are you when you are at your best?'
1. Priorities 2. Confidence 3. Readiness for change
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.


6. The Anticipatory Principle (Appreciative Inquiry)
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
Step back - Think - and Organize thoughts before Proceeding.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
Positive Questions and Reflections stem from Positive Anticipation of the Future.


7. Push clients
For example - writing down exactly what new behavior will be done and when.
As a Wellness Coach you should not __________ beyond their capabilities.
As a Wellness Coach you should not _____________ what clients are saying.
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.


8. Important components of a Compelling Vision
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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)


9. Silence

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10. Steps to Assist Clients in Developing a Compelling Vision #8 Challenges
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?
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
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.


11. Maintenance

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12. Double-Sided Reflections.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
Vision - Anticipation - Disputation
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
Motivational Interview


13. The Constructionist Principle (Appreciative Inquiry)
'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.'
Motivational Interview
Positive Energy and Emotion stem from Positive Conversations and Interactions.
Any talk by the client that argues against the case for change (or for staying the same).


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

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15. Describe a Vision
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
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
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 Keep an upbeat - energetic - and __________ attitude at all times.


16. Using Cues
As a Wellness Coach you should not...
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
For example - designing environmental reminders to do What is planned.
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.


17. Assume you understand
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
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 _____________ what clients are saying.
'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?'


18. Steps to Assist Clients in Developing a Compelling Vision #3 Best Experiences
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.
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Vision - Anticipation - Disputation
Positive Conversations and Interactions stem from Positive Questions and Reflections.


19. An effective wellness program should encompass...
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
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
As a Wellness Coach you should not...
Dietary - exercise - stress management - and health maintenance/disease prevention strategies


20. TTM
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
Trans-Theoretical Model
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?


21. Become impatient
As a Wellness Coach you should not ___________ with a lack of change.
'I may'
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching


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

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23. Stay current in health/fitness/wellness news
Vision - Anticipation - Disputation
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
As a Wellness Coach you should _______________ - books - and other publications.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?


24. Precontemplation

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25. client motivation
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.


26. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
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.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
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?


27. Outcome goals
As a Wellness Coach you should _____ with clients' feelings and needs.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
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 - designing environmental reminders to do What is planned.


28. Become impatient
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 not ___________ with a lack of change.
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.
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.


29. positive changes
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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 not Allow clients to dwell on topics _____________ or expertise.


30. REVIEWING A WELL-BEING ASSESSMENT

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31. 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).
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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.)
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies


32. Social Support
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
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?
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
Has identified and documented the value of numerous interventions for enhancing self-esteem


33. AI
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
As a Wellness Coach you should not ___________ with a lack of change.
Appreciative Inquiry
Positive Actions & Outcomes stem from Positive Energy and Emotion.


34. Generative Conditions (Appreciative Interview Protocol)

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35. 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?
Positive Conversations and Interactions stem from Positive Questions and Reflections.
A process for enhancing empathic connection and honest understanding between people.


36. assumptions
Appreciative Inquiry
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.
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.
Any talk by the client that makes the case for change (or for not staying the same).


37. Reflect back
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?
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
'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 _________ what clients are saying in ways that provoke change.


38. important days
'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?'
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
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.
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.


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

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40. Vicarious Experiences
As a Wellness Coach you should not __________ beyond their capabilities.
Observing Similar Role Models
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
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.


41. Transtheoretical Model of Behavior Change-General
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 __________ to necessary environmental modifications.
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.
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?


42. psychotherapist
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.
Being completely accepting toward another person - without reservations
As a Wellness Coach you should not play __________.
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


43. When is personal disclosure on the part of the coach appropriate?
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
Mindfulness - Savoring - Flow
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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).


44. Cognitive processes
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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.
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
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


45. Discover (The 5-D CYCLE OF AI)
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
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.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
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.


46. Take minimal notes
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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 Use _______ to lighten the load.
Successful - Perseverant Efforts


47. Measuring Client Confidence
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
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should _____________ - if you think they can accomplish more.
Values - relational skills - and coaching processes - evidence-based where possible.


48. Change Talk
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.
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 not ____________ - unless your client gives permission and requests such assistance.
Any talk by the client that makes the case for change (or for not staying the same).


49. Coaching psychology goal

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50. ACSM Guidelines-vigorous exercise
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
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.
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).
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