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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. Simple Reflections.
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
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
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
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.

2. explore
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
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

3. Solicit input and suggestions
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.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
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
A client-centered - directive method for motivating change by exploring and resolving ambivalence.

4. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Without being modest - what do you value most about your life? What values does your wellness vision support?
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
Values - relational skills - and coaching processes - evidence-based where possible.

5. When is personal disclosure on the part of the coach appropriate?
Motivational Interview
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.
As a Wellness Coach you should _____________ - if you think they can accomplish more.

6. PHYSICAL HEALTH RISKS

7. Vision Level
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
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?
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
As a Wellness Coach you should ___________ to evoke stories as learning experiences.

8. Preparation

9. right balance

10. 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.
Positive Conversations and Interactions stem from Positive Questions and Reflections.
As a Wellness Coach you should Use _______ to lighten the load.
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

11. 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?
'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?'
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 Questions and Reflections stem from Positive Anticipation of the Future.

12. Amplified Reflections.

13. Coaches do not...
1. Trust and rapport 2. Honoring personality preferences 3. The written word
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
Trans-Theoretical Model
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.

14. SMART goals
Specific - Measurable - Action Based - Realistic - Timelined
As a Wellness Coach you should not ___________ with a lack of change.
As a Wellness Coach you should _____________ - if you think they can accomplish more.
Evoking Change Talk

15. Measuring Client Confidence
'I still am'
Any talk by the client that argues against the case for change (or for staying the same).
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
What is your confidence level on a scale of 0 to 10 for achieving this goal?

16. Wear the expert hat
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
Positive Actions & Outcomes stem from Positive Energy and Emotion.
'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?'
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness

17. Behavioral Goals are SMART Goals
The non-judgmental awareness of What is happening in the present moment.
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.
'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?'
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound

18. Behavioral processes
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'

19. Send emails
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.
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
As a Wellness Coach you should _________ between sessions.
Successful - Perseverant Efforts

20. 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
Values - relational skills - and coaching processes - evidence-based where possible.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should _____ with clients' feelings and needs.

21. Challenge clients to aim higher
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.
As a Wellness Coach you should not ___________ with a lack of change.
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should _____________ - if you think they can accomplish more.

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

23. What Is Coaching Psychology?
As a Wellness Coach you should not ___________ or your issues during sessions.
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
'I won't' or 'I can't'
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.

24. Precontemplation

25. Steps to Assist Clients in Developing a Compelling Vision #3 Best Experiences
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
As a Wellness Coach you should _____ with clients' feelings and needs.
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.
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

26. 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
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
Step back - Think - and Organize thoughts before Proceeding.
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')?

27. Define (The 5-D CYCLE OF AI)
A process for enhancing empathic connection and honest understanding between people.
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
'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
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).

28. 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).
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.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
'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?'

29. Steps to Assist Clients in Developing a Compelling Vision #5 Motivators
What is your confidence level on a scale of 0 to 10 for achieving this goal?
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
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.)

30. The Poetic Principle (Appreciative Inquiry)
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.
Positive Anticipation of the Future stems from Positive Attention in the Present.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
As a Wellness Coach you should _______________ - books - and other publications.

31. Obtain regular input
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 play __________.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
As a Wellness Coach you should not ___________ with a lack of change.

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

33. judgment
'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?'
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
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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.

34. Making a Commitment
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 Be ___________ and encourage family support (spouse - friends).
For example - writing down exactly what new behavior will be done and when.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires

35. 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)
Evoking Change Talk
The non-judgmental awareness of What is happening in the present moment.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.

36. Three Core Coaching Skills
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
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?
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

37. Reframe

38. Giving Advice

39. The Constructionist Principle (Appreciative Inquiry)
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
Positive Actions & Outcomes stem from Positive Energy and Emotion.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
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.)

40. Championing
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
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).
'I won't' or 'I can't'
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.

41. 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 Keep an upbeat - energetic - and __________ attitude at all times.
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.

42. AI
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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)
Vision - Anticipation - Disputation

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

44. outside your coaching scope
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
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
Motivational Interview
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

45. express themselves fully
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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).
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

46. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
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?

47. The Simultaneity Principle (Appreciative Inquiry)
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 not ____________ - unless your client gives permission and requests such assistance.
As a Wellness Coach you should __________ to necessary environmental modifications.
Positive Conversations and Interactions stem from Positive Questions and Reflections.

48. assumptions
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.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Specific - Measurable - Action Based - Realistic - Timelined
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).

49. Behavioral processes
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
'I may'
Gratitude Forgiveness
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards

50. Self-efficacy
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
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
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
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching