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. Precontemplation

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2. express themselves fully
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
Without being modest - what do you value most about your life? What values does your wellness vision support?
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
Positive Energy and Emotion stem from Positive Conversations and Interactions.


3. The Positive Principle (Appreciative Inquiry)
Positive Actions & Outcomes stem from Positive Energy and Emotion.
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).
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.
Has identified and documented the value of numerous interventions for enhancing self-esteem


4. ABCDE model of disputation
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
As a Wellness Coach you should not __________ beyond their capabilities.
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.
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?


5. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
1. Trust and rapport 2. Honoring personality preferences 3. The written word
As a Wellness Coach you should not _____________ what clients are saying.
As a Wellness Coach you should not play __________.
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?


6. Psychological wounds
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.
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
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')?
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.


7. positive changes
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 Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should not __________on clients.
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


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

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9. Discover (The 5-D CYCLE OF AI)
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
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.


10. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
Positive Actions & Outcomes stem from Positive Energy and Emotion.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
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
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?


11. TTM
Trans-Theoretical Model
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
'I may'
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'


12. Additionally - an assessment can provide initial information about a client's
1. Priorities 2. Confidence 3. Readiness for change
As a Wellness Coach you should not...
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
Motivational Interview


13. Impose your goals
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should not __________on clients.
Depression - Eating disorders - Substance abuse - Anxiety disorders
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)


14. Empathize

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15. Listen attentively for the use of words like obstacles - barriers - setbacks - risks - or challenges.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
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.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
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.


16. Open-Ended Questions
As a Wellness Coach you should not...
'I am'
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
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).


17. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
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
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?


18. Push clients
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.
As a Wellness Coach you should not __________ beyond their capabilities.
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.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.


19. assumptions
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 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.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'


20. What Is Coaching Psychology?
'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?'
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.


21. positive changes
As a Wellness Coach you should _______________ - books - and other publications.
Observing Similar Role Models
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 Praise clients for their efforts and focus on the ___________.


22. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
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).
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
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 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?'


23. AI
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.
As a Wellness Coach you should not ___________ or your issues during sessions.
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


24. Vicarious Experiences
Positive Anticipation of the Future stems from Positive Attention in the Present.
Step back - Think - and Organize thoughts before Proceeding.
Observing Similar Role Models
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.


25. NVC
Non-Violent Communication
'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 not __________ beyond their capabilities.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires


26. Focus on yourself
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should not ___________ or your issues during sessions.
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.


27. Using Substitution
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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 Remember ___________ - such as birthdays - anniversaries - promotions - etc.
Vision - Anticipation - Disputation


28. assumptions
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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 Be ___________ and encourage family support (spouse - friends).
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).


29. Empathy vs. Sympathy

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30. Essential parts of a wellness vision
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
The non-judgmental awareness of What is happening in the present moment.
As a Wellness Coach you should not...
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


31. Amplified Reflections.

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32. Other benefits of having clients complete a Well-Being Assessment include...
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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.
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.


33. Self-Esteem
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
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
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


34. Essential parts of a wellness vision
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
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
Positive Questions and Reflections stem from Positive Anticipation of the Future.
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.


35. Maintenance

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36. ACSM Guidelines-moderate exercise
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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.
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART


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

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38. great listener

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39. Positive Past-Elevating Memories
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
A process for enhancing empathic connection and honest understanding between people.
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.
Gratitude Forgiveness


40. Positive Psychology
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
Has identified and documented the value of numerous interventions for enhancing self-esteem
As a Wellness Coach you should _____ with clients' feelings and needs.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.


41. STOP Tool
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?
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Step back - Think - and Organize thoughts before Proceeding.
For example - designing environmental reminders to do What is planned.


42. Stay current in health/fitness/wellness news
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 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.
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
As a Wellness Coach you should _______________ - books - and other publications.


43. NVC model for expressing empathy
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
Appreciative Inquiry
Assisting clients to 'move toward desired goals in a fulfilling manner'
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.


44. Three Wishes (Appreciative Interview Protocol)

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

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46. humor
As a Wellness Coach you should _________ between sessions.
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 Use _______ to lighten the load.
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. A holistic Well-Being Assessment covers the many different components
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. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
As a Wellness Coach you should _________ between sessions.


48. important days
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
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.
Appreciative Inquiry
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.


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


50. Other benefits of having clients complete a Well-Being Assessment include...
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.
1. Trust and rapport 2. Honoring personality preferences 3. The written word
As a Wellness Coach you should not __________ beyond their capabilities.
As a Wellness Coach you should Support ______________ with a variety of motivational tools.