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. Self-efficacy

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

3. Push clients
As a Wellness Coach you should not __________ beyond their capabilities.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
'I will'
As a Wellness Coach you should not play __________.

4. humor
As a Wellness Coach you should Use _______ to lighten the load.
For example - designing environmental reminders to do What is planned.
'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?'
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.

5. Take minimal notes
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
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
For example - writing down exactly what new behavior will be done and when.
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).

6. Three Wishes (Appreciative Interview Protocol)

7. Measuring Client Confidence
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Step back - Think - and Organize thoughts before Proceeding.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
What is your confidence level on a scale of 0 to 10 for achieving this goal?

8. 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?
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.
Assisting clients to 'move toward desired goals in a fulfilling manner'
As a Wellness Coach you should ___________ to evoke stories as learning experiences.

9. Self-Esteem
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.
Observing Similar Role Models
'I am'
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)

10. 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.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
Positive Anticipation of the Future stems from Positive Attention in the Present.
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.

11. 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
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
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
Has identified and documented the value of numerous interventions for enhancing self-esteem

12. Steps to Assist Clients in Developing a Compelling Vision #13 Ready - Confident - & Committed

13. Transtheoretical Model of Behavior Change-General
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
Assisting clients to 'move toward desired goals in a fulfilling manner'
As a Wellness Coach you should _____ with clients' feelings and needs.
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.

14. Nonviolent Communication
Positive Actions & Outcomes stem from Positive Energy and Emotion.
A process for enhancing empathic connection and honest understanding between people.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
Motivational Interview

15. Shifted-Focus Reflections.
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
Positive Anticipation of the Future stems from Positive Attention in the Present.
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.
Positive Actions & Outcomes stem from Positive Energy and Emotion.

16. Change Talk
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.
As a Wellness Coach you should not __________ beyond their capabilities.
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
Any talk by the client that makes the case for change (or for not staying the same).

17. Positive Psychology
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
Non-Violent Communication
Has identified and documented the value of numerous interventions for enhancing self-esteem
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

18. judgment
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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.
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'

19. explore
As a Wellness Coach you should __________ to necessary environmental modifications.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.

20. Positive Psychology
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
As a Wellness Coach you should _____ with clients' feelings and needs.
As a Wellness Coach you should not _____________ what clients are saying.
Has identified and documented the value of numerous interventions for enhancing self-esteem

21. Empathy

22. Behavioral processes
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
'I still am'
What is your confidence level on a scale of 0 to 10 for achieving this goal?

23. Essential parts of a wellness vision
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
As a Wellness Coach you should _________ between sessions.
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 strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)

24. supportive
As a Wellness Coach you should not ___________ or your issues during sessions.
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
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
Specific - Measurable - Action Based - Realistic - Timelined

25. psychotherapist
As a Wellness Coach you should not play __________.
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.
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)

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

27. Simple Reflections.
As a Wellness Coach you should not ___________ with a lack of change.
Evoking Change Talk
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
Successful - Perseverant Efforts

28. Examples of three-month behavioral goals that support desired outcomes

29. Amplified Reflections.

30. Push clients
As a Wellness Coach you should not __________ beyond their capabilities.
Observing Similar Role Models
'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?'
'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?'

31. Behavioral processes
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
As a Wellness Coach you should not...
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.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards

32. client motivation
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies

33. MENTAL HEALTH RISKS
As a Wellness Coach you should not ___________ or your issues during sessions.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
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.
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

34. Most of your client prospects will be in the
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.
Contemplation and/or preparation stage for at least one area (fitness - weight - nutrition - stress - mental or physical health) and your coaching program will help them reach the maintenance phase (sustaining the new behavior consistently week to we
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
Positive Energy and Emotion stem from Positive Conversations and Interactions.

35. Speak the truth with love
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
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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 _______________ - as long as it builds self-esteem and self-efficacy.

36. The Positive Principle (Appreciative Inquiry)
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?
Positive Actions & Outcomes stem from Positive Energy and Emotion.
'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.'
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound

37. Core Values (Appreciative Interview Protocol)

38. Positive Past-Elevating Memories
Gratitude Forgiveness
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. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.

39. Precontemplation

40. Reframe

41. When to Refer Clients
'I still am'
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
Depression - Eating disorders - Substance abuse - Anxiety disorders
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.

42. Empathize

43. The Anticipatory Principle (Appreciative Inquiry)
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 ________ 'failures' as 'life lessons' and 'learning opportunities'.
Positive Questions and Reflections stem from Positive Anticipation of the Future.
What is your confidence level on a scale of 0 to 10 for achieving this goal?

44. STOP Tool
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.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
Step back - Think - and Organize thoughts before Proceeding.
As a Wellness Coach you should not __________on clients.

45. Talk too much
As a Wellness Coach you should not...
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
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.

46. Effective - behavioral goals are...
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
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

47. Destiny (The 5-D CYCLE OF AI)
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
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.
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
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.

48. Ask open-ended questions
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.
Any talk by the client that argues against the case for change (or for staying the same).
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
As a Wellness Coach you should ___________ to evoke stories as learning experiences.

49. Psychological wounds
Trans-Theoretical Model
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
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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.

50. great listener