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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. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
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?
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
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.
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.

2. Obtain regular input
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
Depression - Eating disorders - Substance abuse - Anxiety disorders
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.

3. ACSM Guidelines-moderate exercise
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.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
Vision - Anticipation - Disputation
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.

4. Outcome goals
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 Use _______ to lighten the load.
As a Wellness Coach you should not play __________.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.

5. essential for coaches to put clients at ease and to bring them into their confidence through...
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.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'

6. NVC model for expressing empathy
Specific - Measurable - Action Based - Realistic - Timelined
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 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. 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

7. assumptions
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
'I still am'
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.
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?

8. Vision Level
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
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
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. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies

9. NVC model for expressing empathy
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
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
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.
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.

10. Cognitive processes
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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 Remember ___________ - such as birthdays - anniversaries - promotions - etc.
'I still am'

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

12. The Simultaneity Principle (Appreciative Inquiry)
Positive Conversations and Interactions stem from Positive Questions and Reflections.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
As a Wellness Coach you should _____ with clients' feelings and needs.
'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?'

13. The Importance of a Compelling Vision
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.
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
As a Wellness Coach you should not __________ beyond their capabilities.
As a Wellness Coach you should not _____________ what clients are saying.

14. Decisional Balance
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
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 science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
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.

15. Send emails
Without being modest - what do you value most about your life? What values does your wellness vision support?
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
As a Wellness Coach you should _________ between sessions.
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.

16. Empathy

17. Solicit input and suggestions
The non-judgmental awareness of What is happening in the present moment.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
As a Wellness Coach you should __________ to necessary environmental modifications.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.

18. Impose your goals
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 not __________on clients.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
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')?

19. The Positive Principle (Appreciative Inquiry)
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)
'I will'
Positive Actions & Outcomes stem from Positive Energy and Emotion.
As a Wellness Coach you should not _____________ what clients are saying.

20. What is Wellness?

21. STOP Tool
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?
Successful - Perseverant Efforts
Step back - Think - and Organize thoughts before Proceeding.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.

22. Stay current in health/fitness/wellness news
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 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.
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 _______________ - books - and other publications.

23. Generative Conditions (Appreciative Interview Protocol)

24. Wear the expert hat
Motivational Interview
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 not ____________ - unless your client gives permission and requests such assistance.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards

25. Maintenance

26. Positive Present - Elevating Emotions
Mindfulness - Savoring - Flow
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
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
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.

27. When to Refer Clients
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?
Depression - Eating disorders - Substance abuse - Anxiety disorders
Being completely accepting toward another person - without reservations
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)

28. Physiological / Affective States
As a Wellness Coach you should not...
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
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.
The non-judgmental awareness of What is happening in the present moment.

29. SMART goals
As a Wellness Coach you should _____________ - if you think they can accomplish more.
As a Wellness Coach you should _____________ - if you think they can accomplish more.
Specific - Measurable - Action Based - Realistic - Timelined
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

30. Contemplation

31. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
Without being modest - what do you value most about your life? What values does your wellness vision support?
Being completely accepting toward another person - without reservations
Successful - Perseverant Efforts

32. ACSM Guidelines-moderate exercise
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.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
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)

33. SMART goals
Specific - Measurable - Action Based - Realistic - Timelined
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?
As a Wellness Coach you should Use _______ to lighten the load.
For example - designing environmental reminders to do What is planned.

34. Change Talk
Appreciative Inquiry
Trans-Theoretical Model
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Any talk by the client that makes the case for change (or for not staying the same).

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

36. ACSM Guidelines-vigorous exercise
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
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
Specific - Measurable - Action Based - Realistic - Timelined
As a Wellness Coach you should not ___________ or your issues during sessions.

37. Reflective Listening Statements
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.
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.
Without being modest - what do you value most about your life? What values does your wellness vision support?
As a Wellness Coach you should not...

38. Action

39. Shifted-Focus Reflections.
'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?'
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.
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
Assisting clients to 'move toward desired goals in a fulfilling manner'

40. Assume you understand
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
As a Wellness Coach you should not _____________ what clients are saying.
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
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

41. Three key components of coaching psychology used by professional coaches are...
As a Wellness Coach you should _____________ - if you think they can accomplish more.
Values - relational skills - and coaching processes - evidence-based where possible.
Assisting clients to 'move toward desired goals in a fulfilling manner'
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. Psychological wounds
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
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections

43. The Importance of a Compelling Vision
Depression - Eating disorders - Substance abuse - Anxiety disorders
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
Values - relational skills - and coaching processes - evidence-based where possible.
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.

44. Cognitive processes
Trans-Theoretical Model
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?
Values - relational skills - and coaching processes - evidence-based where possible.
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. Assessments are invaluable to coaches in the health - fitness - and wellness fields because they provide...

46. Three key components of coaching psychology used by professional coaches are...
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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.
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
Values - relational skills - and coaching processes - evidence-based where possible.

47. 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
As a Wellness Coach you should not __________ beyond their capabilities.
Assisting clients to 'move toward desired goals in a fulfilling manner'
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).

48. Self-efficacy
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
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
'I may'

49. Preparation

50. 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?
A respectful understanding of another person's experience - including his or her feelings - needs - and 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?
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.

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