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. Discover (The 5-D CYCLE OF AI)
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
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?
Being completely accepting toward another person - without reservations
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.

2. Self-efficacy

3. Dangerous behavior
As a Wellness Coach you should not __________on clients.
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
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
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).

4. Cognitive processes
1. Priorities 2. Confidence 3. Readiness for change
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
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
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.

5. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
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 ___________ regarding What is and is not working in the coaching process.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)

6. Mastery Experiences
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.
Successful - Perseverant Efforts
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.

7. Wear the expert hat
Vision - Anticipation - Disputation
Has identified and documented the value of numerous interventions for enhancing self-esteem
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.

8. Precontemplation

9. Empathy

10. Action

11. Self-Esteem
As a Wellness Coach you should not...
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
Observing Similar Role Models
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'

12. Vicarious Experiences
As a Wellness Coach you should not ___________ or your issues during sessions.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
Appreciative inquiry to inspire clients
Observing Similar Role Models

13. Renew
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
As a Wellness Coach you should __________ to necessary environmental modifications.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.

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

15. The Positive Principle (Appreciative Inquiry)
Positive Actions & Outcomes stem from Positive Energy and Emotion.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
'I may'

16. Psychological wounds
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
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.
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 strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)

17. Making a Commitment
As a Wellness Coach you should not ___________ with a lack of change.
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
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
For example - writing down exactly what new behavior will be done and when.

18. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
Positive Energy and Emotion stem from Positive Conversations and Interactions.

19. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
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
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.
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?

20. ACSM Guidelines-moderate exercise
For example - writing down exactly what new behavior will be done and when.
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.
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.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness

21. Other benefits of having clients complete a Well-Being Assessment include...
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
1. Trust and rapport 2. Honoring personality preferences 3. The written word
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
'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?'

22. Double-Sided Reflections.
Evoking Change Talk
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
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

23. Steps to Assist Clients in Developing a Compelling Vision #4 Core 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?
Without being modest - what do you value most about your life? What values does your wellness vision support?
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?
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'

24. Positive Psychology
'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.'
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 _________ what clients are saying in ways that provoke change.
Has identified and documented the value of numerous interventions for enhancing self-esteem

25. AI
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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 _________ what clients are saying in ways that provoke change.
Appreciative Inquiry

26. Positive Future - Elevating Trajectories
'I may'
Vision - Anticipation - Disputation
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
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.

27. Nonviolent Communication
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 _____________ - if you think they can accomplish more.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
A process for enhancing empathic connection and honest understanding between people.

28. When is personal disclosure on the part of the coach appropriate?
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.
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).
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

29. MENTAL HEALTH RISKS
Motivational Interview
Trans-Theoretical Model
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
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.

30. positive
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
Positive Actions & Outcomes stem from Positive Energy and Emotion.
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
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

31. Silence

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

33. Unconditional positive regard
Being completely accepting toward another person - without reservations
Motivational Interview
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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.

34. Simple Reflections.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
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
Without being modest - what do you value most about your life? What values does your wellness vision support?
Any talk by the client that makes the case for change (or for not staying the same).

35. DEVELOPING DISCREPANCY
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.
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
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
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.

36. Become impatient
As a Wellness Coach you should not ___________ with a lack of change.
'I still am'
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
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.

37. outside your coaching scope
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)
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
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.
Positive Anticipation of the Future stems from Positive Attention in the Present.

38. Reframe

39. Empathy

40. What is Wellness?

41. The five stages of change are...
1. Priorities 2. Confidence 3. Readiness for change
As a Wellness Coach you should not __________ beyond their capabilities.
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 not Allow clients to dwell on topics _____________ or expertise.

42. psychotherapist
As a Wellness Coach you should not play __________.
Depression - Eating disorders - Substance abuse - Anxiety disorders
As a Wellness Coach you should _____________ - if you think they can accomplish more.
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

43. Impose your goals
A process for enhancing empathic connection and honest understanding between people.
As a Wellness Coach you should not __________on clients.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
Appreciative inquiry to inspire clients

44. Listen attentively for the use of words like obstacles - barriers - setbacks - risks - or challenges.
'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.'
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Any talk by the client that argues against the case for change (or for staying the same).
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.

45. Positive Present - Elevating Emotions
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
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
As a Wellness Coach you should not __________ beyond their capabilities.
Mindfulness - Savoring - Flow

46. Psychological wounds
'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?'
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
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
Evoking Change Talk

47. Decisional Balance
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
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
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
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?

48. positive changes
Step back - Think - and Organize thoughts before Proceeding.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
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 Praise clients for their efforts and focus on the ___________.

49. Renew
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
As a Wellness Coach you should _____________ - if you think they can accomplish more.
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
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.

50. Important components of a Compelling Vision
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
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)
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