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. Stay current in health/fitness/wellness news
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
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
As a Wellness Coach you should _______________ - books - and other publications.
1. Trust and rapport 2. Honoring personality preferences 3. The written word


2. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
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?
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
'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 Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)


3. Verbal Persuasion
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
Evoking Change Talk
Mindfulness - Savoring - Flow
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


4. great listener

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5. Social Cognitive Theory
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
Depression - Eating disorders - Substance abuse - Anxiety disorders
Appreciative Inquiry
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


6. The Simultaneity Principle (Appreciative Inquiry)
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
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
Positive Conversations and Interactions stem from Positive Questions and Reflections.
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. psychotherapist
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
Observing Similar Role Models
As a Wellness Coach you should not play __________.
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


8. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
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.
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.
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?


9. Motivation Interviewing 4 principles
Observing Similar Role Models
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
Evoking Change Talk
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


10. Effective - behavioral goals are...
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
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
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.


11. Destiny (The 5-D CYCLE OF AI)
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
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.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
Appreciative Inquiry


12. The Anticipatory Principle (Appreciative Inquiry)
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).
Positive Questions and Reflections stem from Positive Anticipation of the Future.
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
'I may'


13. The Constructionist Principle (Appreciative Inquiry)
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
As a Wellness Coach you should not _____________ what clients are saying.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
1. Priorities 2. Confidence 3. Readiness for change


14. Satisfaction
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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
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.
'I may'


15. Three Core Coaching Skills
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
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 Be ___________ and encourage family support (spouse - friends).
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.


16. When to Refer Clients
'I still am'
Depression - Eating disorders - Substance abuse - Anxiety disorders
Non-Violent Communication
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


17. Effective - behavioral goals are...
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
Step back - Think - and Organize thoughts before Proceeding.
Any talk by the client that makes the case for change (or for not staying the same).
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.


18. Behavioral Goals are SMART Goals
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 Use _______ to lighten the load.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
A process for enhancing empathic connection and honest understanding between people.


19. What Is Coaching Psychology?
As a Wellness Coach you should not...
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
Has identified and documented the value of numerous interventions for enhancing self-esteem


20. Coaching psychology goal

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21. 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?
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
'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.'
For example - writing down exactly what new behavior will be done and when.


22. Motivation Interviewing 4 principles
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
'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 science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy


23. To protect against clients setting inappropriate goals that they may fail at - you can ask clients - after they have set a weekly goal

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24. SMART goals
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
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?
Without being modest - what do you value most about your life? What values does your wellness vision support?
Specific - Measurable - Action Based - Realistic - Timelined


25. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
Observing Similar Role Models
As a Wellness Coach you should not...
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
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?


26. important days
Without being modest - what do you value most about your life? What values does your wellness vision support?
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 Remember ___________ - such as birthdays - anniversaries - promotions - etc.
As a Wellness Coach you should __________ to necessary environmental modifications.


27. Ask open-ended questions
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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 ___________ to evoke stories as learning experiences.
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?


28. Reflective Listening Statements
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.
Vision - Anticipation - Disputation
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.
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?


29. Take minimal notes
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
Trans-Theoretical Model
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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


30. Renew
'I am'
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
Values - relational skills - and coaching processes - evidence-based where possible.
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.


31. Double-Sided Reflections.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
Without being modest - what do you value most about your life? What values does your wellness vision support?
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.


32. Talk too much
The non-judgmental awareness of What is happening in the present moment.
As a Wellness Coach you should not...
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.


33. 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.
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 ________ 'failures' as 'life lessons' and 'learning opportunities'.
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?


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

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35. right balance

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36. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
Has identified and documented the value of numerous interventions for enhancing self-esteem
Without being modest - what do you value most about your life? What values does your wellness vision support?
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.
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.


37. MENTAL HEALTH RISKS
Evoking Change Talk
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
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?
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.


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

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39. Nonviolent Communication
A process for enhancing empathic connection and honest understanding between people.
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).
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
Being completely accepting toward another person - without reservations


40. Championing
Appreciative inquiry to inspire clients
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.
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.
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


41. Focus on yourself
As a Wellness Coach you should not ___________ or your issues during sessions.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
'I am'
'I won't' or 'I can't'


42. Open-Ended Questions
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
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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).
'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?'


43. DEVELOPING DISCREPANCY
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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.
The non-judgmental awareness of What is happening in the present moment.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.


44. Physiological / Affective States
For example - designing environmental reminders to do What is planned.
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.
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 Actions & Outcomes stem from Positive Energy and Emotion.


45. Coaches do not...
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
'I am'
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART


46. ABCDE model of disputation
Assisting clients to 'move toward desired goals in a fulfilling manner'
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.
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.
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.


47. MI
Appreciative Inquiry
Motivational Interview
Any talk by the client that argues against the case for change (or for staying the same).
For example - writing down exactly what new behavior will be done and when.


48. Dangerous behavior
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
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
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.
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


49. Take minimal notes
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
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 ____________ - but enough to refresh your memory about important client issues from week to week.
For example - designing environmental reminders to do What is planned.


50. Additionally - an assessment can provide initial information about a client's
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.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
1. Priorities 2. Confidence 3. Readiness for change
Observing Similar Role Models