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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. Focus on yourself
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
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 ___________ or your issues during sessions.
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

2. Open-Ended Questions
Observing Similar Role Models
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
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).
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.

3. Push clients
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
As a Wellness Coach you should not __________ beyond their capabilities.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
Specific - Measurable - Action Based - Realistic - Timelined

4. When to Refer Clients
Non-Violent Communication
Has identified and documented the value of numerous interventions for enhancing self-esteem
'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
Depression - Eating disorders - Substance abuse - Anxiety disorders

5. The Poetic Principle (Appreciative Inquiry)
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
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
Positive Anticipation of the Future stems from Positive Attention in the Present.

6. Define (The 5-D CYCLE OF AI)
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).
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).
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
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.

7. express themselves fully
Positive Energy and Emotion stem from Positive Conversations and Interactions.
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 ________ 'failures' as 'life lessons' and 'learning opportunities'.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.

8. Wear the expert hat
Positive Actions & Outcomes stem from Positive Energy and Emotion.
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.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.

9. psychotherapist
Any talk by the client that makes the case for change (or for not staying the same).
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 play __________.
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).

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. An effective wellness program should encompass...
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

12. The Anticipatory Principle (Appreciative Inquiry)
As a Wellness Coach you should not ___________ or your issues during sessions.
Positive Questions and Reflections stem from Positive Anticipation of the Future.
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
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'

13. Action

14. Other benefits of having clients complete a Well-Being Assessment include...
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?
Being completely accepting toward another person - without reservations
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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

15. Coaching start with what type of communication?
Appreciative inquiry to inspire clients
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.
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
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

16. STOP Tool
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
Step back - Think - and Organize thoughts before Proceeding.
For example - writing down exactly what new behavior will be done and when.
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

17. supportive
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.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
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 _____ with clients' feelings and needs.

18. Assume you understand
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
As a Wellness Coach you should not _____________ what clients are saying.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.

19. ACSM Guidelines-moderate exercise
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
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.
Has identified and documented the value of numerous interventions for enhancing self-esteem
Motivational Interview

20. Assume you understand
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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 not _____________ what clients are saying.

21. Social Support
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.
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
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
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)

22. Mindfulness
As a Wellness Coach you should not __________on clients.
The non-judgmental awareness of What is happening in the present moment.
Values - relational skills - and coaching processes - evidence-based where possible.
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.

23. Mastery Experiences
Successful - Perseverant Efforts
'I am'
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
Mindfulness - Savoring - Flow

24. The Simultaneity Principle (Appreciative Inquiry)
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Positive Conversations and Interactions stem from Positive Questions and Reflections.
What is your confidence level on a scale of 0 to 10 for achieving this goal?
A process for enhancing empathic connection and honest understanding between people.

25. NVC
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
Appreciative inquiry to inspire clients
Non-Violent Communication
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

26. PHYSICAL HEALTH RISKS

27. Empathize

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

29. Empathy vs. Sympathy

30. Silence

31. Design (The 5-D CYCLE OF AI)

32. Ask open-ended questions
As a Wellness Coach you should _____________ - if you think they can accomplish more.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
Appreciative Inquiry
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.

33. When people are thinking about changing a behavior - they can ask themselves three basic questions

34. explore
As a Wellness Coach you should _________ between sessions.
'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 Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Specific - Measurable - Action Based - Realistic - Timelined

35. right balance

36. DEVELOPING DISCREPANCY
Motivational Interview
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.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.

37. Coaches do not...
1. Priorities 2. Confidence 3. Readiness for change
A process for enhancing empathic connection and honest understanding between people.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
Observing Similar Role Models

38. Discover (The 5-D CYCLE OF AI)
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.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
As a Wellness Coach you should Use _______ to lighten the load.
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.

39. Shifted-Focus Reflections.
Assisting clients to 'move toward desired goals in a fulfilling manner'
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
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. 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)

40. REVIEWING A WELL-BEING ASSESSMENT

41. When to Refer Clients
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Depression - Eating disorders - Substance abuse - Anxiety disorders
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).
The positive past requires a sense of satisfaction with the domains of life that are important to an individual

42. Send emails
Vision - Anticipation - Disputation
Being completely accepting toward another person - without reservations
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
As a Wellness Coach you should _________ between sessions.

43. Describe a Vision
'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
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
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

44. ABCDE model of disputation
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
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.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
'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.'

45. Become impatient
As a Wellness Coach you should not ___________ with a lack of change.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
'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.'
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.

46. Self-efficacy
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
Positive Questions and Reflections stem from Positive Anticipation of the Future.

47. Describe a Vision
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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.
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.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

48. Using Substitution
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 not...
As a Wellness Coach you should not __________on clients.
Appreciative inquiry to inspire clients

49. Vicarious Experiences
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
Observing Similar Role Models

50. The five stages of change are...
Trans-Theoretical Model
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)
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.
Mindfulness - Savoring - Flow