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. Positive Psychology
Any talk by the client that makes the case for change (or for not staying the same).
'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
'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?'
Has identified and documented the value of numerous interventions for enhancing self-esteem

2. The Constructionist Principle (Appreciative Inquiry)
Non-Violent Communication
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
Positive Energy and Emotion stem from Positive Conversations and Interactions.

3. Social Support
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
What is your confidence level on a scale of 0 to 10 for achieving this goal?
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.
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

4. Positive Psychology
As a Wellness Coach you should not...
As a Wellness Coach you should not ___________ with a lack of change.
Gratitude Forgiveness
Has identified and documented the value of numerous interventions for enhancing self-esteem

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

6. Three key components of coaching psychology used by professional coaches are...
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
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.
Values - relational skills - and coaching processes - evidence-based where possible.
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

7. express themselves fully
As a Wellness Coach you should _________ between sessions.
Gratitude Forgiveness
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 Begin each session by asking clients how they feel now. Give clients a chance to _____________.

8. Define (The 5-D CYCLE OF AI)
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).
Gratitude Forgiveness
'I still am'
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

9. The five stages of change are...
Observing Similar Role Models
'I won't' or 'I can't'
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)
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.

10. Core Values (Appreciative Interview Protocol)

11. Become impatient
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 ___________ with a lack of change.
'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
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.

12. Vision Level
For example - writing down exactly what new behavior will be done and when.
As a Wellness Coach you should not...
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.
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies

13. Effective - behavioral goals are...
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?
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.
Mindfulness - Savoring - Flow

14. Double-Sided Reflections.
Evoking Change Talk
Specific - Measurable - Action Based - Realistic - Timelined
As a Wellness Coach you should Use _______ to lighten the load.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.

15. Steps to Assist Clients in Developing a Compelling Vision #5 Motivators
The non-judgmental awareness of What is happening in the present moment.
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.)
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
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.

16. 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
Positive Actions & Outcomes stem from Positive Energy and Emotion.
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
Being completely accepting toward another person - without reservations

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

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

19. Steps to Assist Clients in Developing a Compelling Vision #1 First Picture

20. Resistance Talk
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
Motivational Interview
Any talk by the client that argues against the case for change (or for staying the same).
'I will'

21. Motivation Interviewing 4 principles
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.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.

22. Push clients
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
As a Wellness Coach you should not __________ beyond their capabilities.
As a Wellness Coach you should not ___________ with a lack of change.
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.

23. 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.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
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 ___________ regarding What is and is not working in the coaching process.

24. Dangerous behavior
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
Step back - Think - and Organize thoughts before Proceeding.
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
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.

25. Rewards
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.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
Has identified and documented the value of numerous interventions for enhancing self-esteem
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.

26. PHYSICAL HEALTH RISKS

27. PHYSICAL HEALTH RISKS

28. supportive
The non-judgmental awareness of What is happening in the present moment.
Trans-Theoretical Model
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
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?

29. Positive Reframing

30. The Anticipatory Principle (Appreciative Inquiry)
Positive Questions and Reflections stem from Positive Anticipation of the Future.
'I may'
Appreciative inquiry to inspire clients
'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?'

31. MI
Motivational Interview
Has identified and documented the value of numerous interventions for enhancing self-esteem
Positive Questions and Reflections stem from Positive Anticipation of the Future.
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.

32. express themselves fully
For example - writing down exactly what new behavior will be done and when.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
1. Priorities 2. Confidence 3. Readiness for change
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.

33. humor
Appreciative inquiry to inspire clients
As a Wellness Coach you should Use _______ to lighten the load.
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
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).

34. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
As a Wellness Coach you should not _____________ what clients are saying.
Assisting clients to 'move toward desired goals in a fulfilling manner'
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
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?

35. Outcome goals
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 are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Being completely accepting toward another person - without reservations
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy

36. Cognitive processes
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
As a Wellness Coach you should _______________ - books - and other publications.
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. Priorities 2. Confidence 3. Readiness for change

37. Amplified Reflections.

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

39. Making a Commitment
For example - writing down exactly what new behavior will be done and when.
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.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
As a Wellness Coach you should Use _______ to lighten the load.

40. Speak the truth with love
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
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.

41. Assume you understand
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should not...
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
As a Wellness Coach you should not _____________ what clients are saying.

42. essential for coaches to put clients at ease and to bring them into their confidence through...
As a Wellness Coach you should not ___________ or your issues during sessions.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
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
As a Wellness Coach you should not __________ beyond their capabilities.

43. Social Cognitive Theory
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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
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
Positive Actions & Outcomes stem from Positive Energy and Emotion.

44. Discover (The 5-D CYCLE OF AI)
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
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.
Appreciative Inquiry
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.

45. Talk too much
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
As a Wellness Coach you should not...
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies

46. 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 Strike the ____________ between over-praising and under-praising - according to clients' needs.
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.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies

47. Positive Past-Elevating Memories
As a Wellness Coach you should Use _______ to lighten the load.
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
Gratitude Forgiveness
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.

48. Coaching start with what type of communication?
Appreciative inquiry to inspire clients
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?
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?
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).

49. Three key components of coaching psychology used by professional coaches are...
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
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
Successful - Perseverant Efforts
Values - relational skills - and coaching processes - evidence-based where possible.

50. The Importance of a Compelling Vision
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
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
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 __________on clients.