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. Assume you understand
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 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. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections


2. Physiological / Affective States
Mindfulness - Savoring - Flow
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
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.
Specific - Measurable - Action Based - Realistic - Timelined


3. express themselves fully
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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


4. Rewards
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?
As a Wellness Coach you should not ___________ or your issues during sessions.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.


5. Additionally - an assessment can provide initial information about a client's
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
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
1. Priorities 2. Confidence 3. Readiness for change
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.


6. Reframe

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7. Action

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8. Coaching psychology goal

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9. When to Refer Clients
As a Wellness Coach you should not ___________ or your issues during sessions.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
Depression - Eating disorders - Substance abuse - Anxiety disorders


10. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
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.
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
'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?'


11. Positive Reframing

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12. Empathy

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13. Essential parts of a wellness vision
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
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
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
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?


14. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
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?
Positive Conversations and Interactions stem from Positive Questions and Reflections.
Assisting clients to 'move toward desired goals in a fulfilling manner'
Being completely accepting toward another person - without reservations


15. DEVELOPING DISCREPANCY
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
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.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
Evoking Change Talk


16. Generative Conditions (Appreciative Interview Protocol)

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17. What is Wellness?

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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.
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
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.


19. Destiny (The 5-D CYCLE OF AI)
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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.
Any talk by the client that argues against the case for change (or for staying the same).
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?


20. Positive Past-Elevating Memories
Gratitude Forgiveness
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.
Motivational Interview
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.


21. NVC model for expressing empathy
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
'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?'
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
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.)


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

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23. 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
As a Wellness Coach you should not play __________.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.


24. Resistance Talk
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.
Any talk by the client that argues against the case for change (or for staying the same).
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).
Appreciative Inquiry


25. The Simultaneity Principle (Appreciative Inquiry)
Positive Conversations and Interactions stem from Positive Questions and Reflections.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
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


26. 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
Trans-Theoretical Model
'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?'
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.


27. When is personal disclosure on the part of the coach appropriate?
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
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 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).


28. Mastery Experiences
Successful - Perseverant Efforts
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
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?
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.


29. The Importance of a Compelling Vision
Has identified and documented the value of numerous interventions for enhancing self-esteem
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
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.
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.


30. Best Experience (Appreciative Interview Protocol)

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31. Vicarious Experiences
Observing Similar Role Models
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should _____ with clients' feelings and needs.
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.


32. 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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33. Making a Commitment
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
For example - writing down exactly what new behavior will be done and when.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
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.


34. The Poetic Principle (Appreciative Inquiry)
Positive Anticipation of the Future stems from Positive Attention in the Present.
As a Wellness Coach you should _____________ - if you think they can accomplish more.
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
'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?'


35. Precontemplation

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36. Giving Advice

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37. Pay attention
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.
Vision - Anticipation - Disputation
As a Wellness Coach you should __________ to necessary environmental modifications.
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).


38. Vision Level
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
Step back - Think - and Organize thoughts before Proceeding.
Mindfulness - Savoring - Flow


39. REACH
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.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
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
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)


40. Maintenance

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41. Discover (The 5-D CYCLE OF AI)
'I am'
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.
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).
Any talk by the client that makes the case for change (or for not staying the same).


42. Empathy

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43. explore
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 Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Appreciative Inquiry
Specific - Measurable - Action Based - Realistic - Timelined


44. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
Without being modest - what do you value most about your life? What values does your wellness vision support?
Values - relational skills - and coaching processes - evidence-based where possible.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.


45. Steps to Assist Clients in Developing a Compelling Vision #5 Motivators
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?
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 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.)


46. REVIEWING A WELL-BEING ASSESSMENT

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47. Motivational Interviewing
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
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.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
A client-centered - directive method for motivating change by exploring and resolving ambivalence.


48. Behavioral processes
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.


49. AI
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
Trans-Theoretical Model
Appreciative Inquiry
The positive past requires a sense of satisfaction with the domains of life that are important to an individual


50. Send emails
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Observing Similar Role Models
Assisting clients to 'move toward desired goals in a fulfilling manner'
As a Wellness Coach you should _________ between sessions.