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. Pay attention
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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 Keep an upbeat - energetic - and __________ attitude at all times.
As a Wellness Coach you should __________ to necessary environmental modifications.

2. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
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
Without being modest - what do you value most about your life? What values does your wellness vision support?
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.

3. psychotherapist
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.
The non-judgmental awareness of What is happening in the present moment.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
As a Wellness Coach you should not play __________.

4. Reflect back
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
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 _________ what clients are saying in ways that provoke change.
Being completely accepting toward another person - without reservations

5. Behavioral processes
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
For example - writing down exactly what new behavior will be done and when.
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.
Appreciative inquiry to inspire clients

6. Effective - behavioral goals are...
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
Positive Questions and Reflections stem from Positive Anticipation of the Future.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
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.

7. REVIEWING A WELL-BEING ASSESSMENT

8. Speak the truth with love
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.
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 _______________ - as long as it builds self-esteem and self-efficacy.
Vision - Anticipation - Disputation

9. Empathy vs. Sympathy

10. Coaches do not...
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).
Positive Questions and Reflections stem from Positive Anticipation of the Future.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
'I may'

11. What Is Coaching Psychology?
'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?'
Positive Actions & Outcomes stem from Positive Energy and Emotion.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
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?

12. Other benefits of having clients complete a Well-Being Assessment include...
1. Trust and rapport 2. Honoring personality preferences 3. The written word
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
The non-judgmental awareness of What is happening in the present moment.
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.

13. humor
As a Wellness Coach you should Use _______ to lighten the load.
Assisting clients to 'move toward desired goals in a fulfilling manner'
Has identified and documented the value of numerous interventions for enhancing self-esteem
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.

14. When to Refer Clients
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Depression - Eating disorders - Substance abuse - Anxiety disorders
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 Be ___________ and encourage family support (spouse - friends).

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

16. Decisional Balance
Values - relational skills - and coaching processes - evidence-based where possible.
A respectful understanding of another person's experience - including his or her feelings - needs - & 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?
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

17. Push clients
As a Wellness Coach you should not __________ beyond their capabilities.
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 design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
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).

18. Ask open-ended questions
As a Wellness Coach you should not __________on clients.
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
As a Wellness Coach you should _____ with clients' feelings and needs.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.

19. Reflective Listening Statements
'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?'
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.
Any talk by the client that makes the case for change (or for not staying the same).
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'

20. The outcomes delivered by coaches include...

21. Motivational Interviewing
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
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

22. Positive Psychology
Gratitude Forgiveness
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.
Has identified and documented the value of numerous interventions for enhancing self-esteem
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?

23. great listener

24. MI
'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.'
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
Motivational Interview
'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

25. Humor & Playfulness
Positive Anticipation of the Future stems from Positive Attention in the Present.
The more often you can make clients laugh and see the lighter side of their challenges and opportunities - the more they will open themselves to change
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.

26. Empathize

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

28. Championing
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).
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)
As a Wellness Coach you should _________ between sessions.
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.

29. Transtheoretical Model of Behavior Change-General
Evoking Change Talk
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.
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
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies

30. Push clients
As a Wellness Coach you should not __________ beyond their capabilities.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
Step back - Think - and Organize thoughts before Proceeding.
Has identified and documented the value of numerous interventions for enhancing self-esteem

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

32. Unconditional positive regard
Step back - Think - and Organize thoughts before Proceeding.
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. 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
Being completely accepting toward another person - without reservations

33. Shifted-Focus Reflections.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
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.
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.

34. Important components of a Compelling Vision
A process for enhancing empathic connection and honest understanding between people.
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)
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
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

35. Define (The 5-D CYCLE OF AI)
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?
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 more often you can make clients laugh and see the lighter side of their challenges and opportunities - the more they will open themselves to change
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

36. Motivational Interviewing
Evoking Change Talk
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
Positive Actions & Outcomes stem from Positive Energy and Emotion.
Mindfulness - Savoring - Flow

37. Motivation Interviewing 4 principles
As a Wellness Coach you should not ___________ or your issues during sessions.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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

38. TTM
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
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.
As a Wellness Coach you should not play __________.
Trans-Theoretical Model

39. REACH
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
Positive Questions and Reflections stem from Positive Anticipation of the Future.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)

40. Positive Psychology
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.)
Values - relational skills - and coaching processes - evidence-based where possible.
As a Wellness Coach you should not...
Has identified and documented the value of numerous interventions for enhancing self-esteem

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

42. Coaching start with what type of communication?
Non-Violent Communication
'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?'
Appreciative inquiry to inspire clients
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.

43. What is Wellness?

44. Vicarious 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.
For example - writing down exactly what new behavior will be done and when.
Motivational Interview
Observing Similar Role Models

45. Change Talk
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
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
Any talk by the client that makes the case for change (or for not staying the same).

46. Other benefits of having clients complete a Well-Being Assessment include...
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.
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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
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.

47. Destiny (The 5-D CYCLE OF AI)
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.
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.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns

48. Motivation Interviewing 4 principles
As a Wellness Coach you should not __________ beyond their capabilities.
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.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy

49. Describe a Vision
'I won't' or 'I can't'
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
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

50. Three key components of coaching psychology used by professional coaches are...
Values - relational skills - and coaching processes - evidence-based where possible.
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?
Step back - Think - and Organize thoughts before Proceeding.
The non-judgmental awareness of What is happening in the present moment.