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. The Poetic Principle (Appreciative Inquiry)
Appreciative Inquiry
Has identified and documented the value of numerous interventions for enhancing self-esteem
Positive Anticipation of the Future stems from Positive Attention in the Present.
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

2. Mastery Experiences
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
Observing Similar Role Models
Successful - Perseverant Efforts
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

3. Social Cognitive Theory
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
Assisting clients to 'move toward desired goals in a fulfilling manner'
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.)
Mindfulness - Savoring - Flow

4. Become impatient
As a Wellness Coach you should not __________ beyond their capabilities.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
As a Wellness Coach you should not ___________ with a lack of change.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

5. Self-efficacy

6. Send emails
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
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.
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.)
As a Wellness Coach you should _________ between sessions.

7. NVC
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
Non-Violent Communication
Successful - Perseverant Efforts
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.

8. MI
Motivational Interview
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
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?
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

9. Reflect back
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
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
Mindfulness - Savoring - Flow
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.

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

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

12. great listener

13. Essential parts of a wellness vision
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 Praise clients for their efforts and focus on the ___________.
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
Has identified and documented the value of numerous interventions for enhancing self-esteem

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

15. Wear the expert hat
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
Positive Energy and Emotion stem from Positive Conversations and Interactions.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
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

16. Focus on yourself
As a Wellness Coach you should not ___________ or your issues during sessions.
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).
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)
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.

17. 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...
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. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies

18. Self-efficacy
For example - writing down exactly what new behavior will be done and when.
As a Wellness Coach you should not __________ beyond their capabilities.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
As a Wellness Coach you should ___________ to evoke stories as learning experiences.

19. Empathy vs. Sympathy

20. Empathy

21. REACH
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections

22. assumptions
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
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
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
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.

23. Giving Advice

24. Transtheoretical Model of Behavior Change-General
Mindfulness - Savoring - Flow
'I won't' or 'I can't'
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.
'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.'

25. Generative Conditions (Appreciative Interview Protocol)

26. Ask open-ended questions
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
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.)
As a Wellness Coach you should Use _______ to lighten the load.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.

27. Physiological / Affective States
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.
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
Vision - Anticipation - Disputation
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns

28. MI
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
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.
Motivational Interview
1. Trust and rapport 2. Honoring personality preferences 3. The written word

29. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
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.
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.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

30. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
As a Wellness Coach you should _____ with clients' feelings and needs.
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
Positive Actions & Outcomes stem from Positive Energy and Emotion.
'I may'

31. Decisional Balance
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.
Values - relational skills - and coaching processes - evidence-based where possible.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
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?

32. Discover (The 5-D CYCLE OF AI)
As a Wellness Coach you should not...
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.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.

33. Behavioral Goals are SMART Goals
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.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
As a Wellness Coach you should ___________ to evoke stories as learning experiences.

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

35. explore
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.
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 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 Look for openings to _______ their best experiences - core values - and heartfelt wishes.

36. AI
Appreciative Inquiry
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.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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

37. Talk too much
Positive Energy and Emotion stem from Positive Conversations and Interactions.
As a Wellness Coach you should not...
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
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).

38. Three key components of coaching psychology used by professional coaches are...
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 _______________ - books - and other publications.
Values - relational skills - and coaching processes - evidence-based where possible.
Without being modest - what do you value most about your life? What values does your wellness vision support?

39. Cognitive processes
A process for enhancing empathic connection and honest understanding between people.
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 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 Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)

40. 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
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.
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.
As a Wellness Coach you should not __________ beyond their capabilities.

41. Reframe

42. Double-Sided Reflections.
For example - designing environmental reminders to do What is planned.
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')?
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.

43. Impose your goals
As a Wellness Coach you should not __________on clients.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
Successful - Perseverant Efforts
Appreciative inquiry to inspire clients

44. Steps to Assist Clients in Developing a Compelling Vision #5 Motivators
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
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
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.)

45. Empathy vs. Sympathy

46. Pay attention
'I may'
Motivational Interview
As a Wellness Coach you should __________ to necessary environmental modifications.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.

47. explore
'I will'
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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.

48. right balance

49. When to Refer Clients
Depression - Eating disorders - Substance abuse - Anxiety disorders
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
What is your confidence level on a scale of 0 to 10 for achieving this goal?

50. Cognitive processes
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
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. 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