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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. positive changes
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
Specific - Measurable - Action Based - Realistic - Timelined
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
1. Priorities 2. Confidence 3. Readiness for change

2. Making a Commitment
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
For example - writing down exactly what new behavior will be done and when.
As a Wellness Coach you should __________ to necessary environmental modifications.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy

3. The five stages of change are...
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
Vision - Anticipation - Disputation
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
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)

4. Self-efficacy
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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.
'I still am'
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching

5. When is personal disclosure on the part of the coach appropriate?
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 __________ to necessary environmental modifications.
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.
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies

6. Shifted-Focus 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.
1. Priorities 2. Confidence 3. Readiness for change
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.
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.

7. Action

8. Generative Conditions (Appreciative Interview Protocol)

9. Mastery Experiences
Any talk by the client that makes the case for change (or for not staying the same).
'I will'
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
Successful - Perseverant Efforts

10. Essential parts of a wellness vision
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
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
Being completely accepting toward another person - without reservations
'I won't' or 'I can't'

11. Ask open-ended questions
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
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.

12. judgment
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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.
Mindfulness - Savoring - Flow
For example - writing down exactly what new behavior will be done and when.

13. Other benefits of having clients complete a Well-Being Assessment include...
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.
Specific - Measurable - Action Based - Realistic - Timelined
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).

14. outside your coaching scope
As a Wellness Coach you should not __________on clients.
Appreciative inquiry to inspire clients
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
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?

15. Ask open-ended questions
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
Appreciative inquiry to inspire clients
As a Wellness Coach you should ___________ to evoke stories as learning experiences.

16. The Poetic Principle (Appreciative Inquiry)
Step back - Think - and Organize thoughts before Proceeding.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
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.
Positive Anticipation of the Future stems from Positive Attention in the Present.

17. Other benefits of having clients complete a Well-Being Assessment include...
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?
1. Trust and rapport 2. Honoring personality preferences 3. The written word
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.

18. supportive
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
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.
Motivational Interview
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).

19. Social Cognitive Theory
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.
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
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
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.

20. Championing
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
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.
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.

21. Making a Commitment
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
For example - writing down exactly what new behavior will be done and when.
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.

22. Maintenance

23. Positive Past-Elevating Memories
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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.
Gratitude Forgiveness
As a Wellness Coach you should _______________ - books - and other publications.

24. Contemplation

25. What is Wellness?

26. Wear the expert hat
1. I don't really want to do this (I don't have a good enough reason) 2. I can't do this 3. I have never done this 4. I don't have the time 5. I can't get started 6. It's too hard 7. I won't be able to ... (drink beer with my friends - enjoy parties
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.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
Has identified and documented the value of numerous interventions for enhancing self-esteem

27. Silence

28. Empathize

29. The Constructionist Principle (Appreciative Inquiry)
Positive Energy and Emotion stem from Positive Conversations and Interactions.
As a Wellness Coach you should not _____________ what clients are saying.
As a Wellness Coach you should not play __________.
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

30. essential for coaches to put clients at ease and to bring them into their confidence through...
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
For example - designing environmental reminders to do What is planned.
For example - writing down exactly what new behavior will be done and when.
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

31. 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.
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
The non-judgmental awareness of What is happening in the present moment.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

32. Dangerous behavior
Positive Conversations and Interactions stem from Positive Questions and Reflections.
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
As a Wellness Coach you should not __________ beyond their capabilities.
Has identified and documented the value of numerous interventions for enhancing self-esteem

33. Vision Level
Vision - Anticipation - Disputation
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'

34. Become impatient
As a Wellness Coach you should not ___________ with a lack of change.
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 Strike the ____________ between over-praising and under-praising - according to clients' needs.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.

35. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
1. I don't really want to do this (I don't have a good enough reason) 2. I can't do this 3. I have never done this 4. I don't have the time 5. I can't get started 6. It's too hard 7. I won't be able to ... (drink beer with my friends - enjoy parties
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
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?

36. PHYSICAL HEALTH RISKS

37. When to Refer Clients
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
Depression - Eating disorders - Substance abuse - Anxiety disorders
Non-Violent Communication
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.

38. Assume you understand
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
'I will'
As a Wellness Coach you should not _____________ what clients are saying.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

39. Challenge clients to aim higher
As a Wellness Coach you should _____________ - if you think they can accomplish more.
'I won't' or 'I can't'
'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?'
A client-centered - directive method for motivating change by exploring and resolving ambivalence.

40. Self-efficacy

41. Empathy

42. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
'On a scale of 0 to10 - how confident are you that you will be able to accomplish this goal this week?' If you hear an answer of 7 or above you can be reasonably confident that the client will succeed. If you hear a lower score - you may want to shar
As a Wellness Coach you should _____ with clients' feelings and needs.
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?
'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?'

43. outside your coaching scope
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
For example - designing environmental reminders to do What is planned.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

44. Unconditional positive regard
Being completely accepting toward another person - without reservations
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.
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.

45. 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.
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?
Any talk by the client that argues against the case for change (or for staying the same).
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART

46. client motivation
Appreciative Inquiry
Any talk by the client that argues against the case for change (or for staying the same).
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.

47. Mastery Experiences
Appreciative inquiry to inspire clients
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.
Successful - Perseverant Efforts
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

48. Send emails
As a Wellness Coach you should not __________ beyond their capabilities.
As a Wellness Coach you should _________ between 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 not _____________ what clients are saying.

49. DEVELOPING DISCREPANCY
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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.
'I am'
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.

50. Steps to Assist Clients in Developing a Compelling Vision #8 Challenges
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.
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
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 Strike the ____________ between over-praising and under-praising - according to clients' needs.