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Wellness Coach Training

Instructions:

Answer 50 questions in 30 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. Maintenance

2. When is personal disclosure on the part of the coach appropriate?
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).
Positive Anticipation of the Future stems from Positive Attention in the Present.
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
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

3. Define (The 5-D CYCLE OF AI)
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 _______________ - books - and other publications.
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).
'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?'

4. Positive Psychology
Appreciative inquiry to inspire clients
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
Has identified and documented the value of numerous interventions for enhancing self-esteem
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?

5. Making a Commitment
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
For example - writing down exactly what new behavior will be done and when.
'I may'

6. Listen attentively for the use of words like obstacles - barriers - setbacks - risks - or challenges.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
Motivational Interview
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.
'I may'

7. Resistance Talk
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.
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
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
Any talk by the client that argues against the case for change (or for staying the same).

8. judgment
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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.
Assisting clients to 'move toward desired goals in a fulfilling manner'

9. Resistance Talk
As a Wellness Coach you should _______________ - books - and other publications.
Any talk by the client that argues against the case for change (or for staying the same).
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 science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.

10. Reflect back
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
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.
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.

11. The Anticipatory Principle (Appreciative Inquiry)
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.
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.
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
Positive Questions and Reflections stem from Positive Anticipation of the Future.

12. Renew
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
Positive Questions and Reflections stem from Positive Anticipation of the Future.

13. When to Refer Clients
Depression - Eating disorders - Substance abuse - Anxiety disorders
'I will'
What is your confidence level on a scale of 0 to 10 for achieving this goal?
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.

14. 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 Be a _____________. Don't interrupt or cut clients off when they are speaking.
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
Being completely accepting toward another person - without reservations

15. Precontemplation

16. TTM
Has identified and documented the value of numerous interventions for enhancing self-esteem
Values - relational skills - and coaching processes - evidence-based where possible.
Trans-Theoretical Model
'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

17. The Anticipatory Principle (Appreciative Inquiry)
Positive Questions and Reflections stem from Positive Anticipation of the Future.
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?
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.

18. Take minimal notes
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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.
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.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.

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

20. Positive Present - Elevating Emotions
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. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
Mindfulness - Savoring - Flow
As a Wellness Coach you should not __________ beyond their capabilities.

21. Coaching start with what type of communication?
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
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
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
Appreciative inquiry to inspire clients

22. Cognitive processes
As a Wellness Coach you should not __________ beyond their capabilities.
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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 not Allow clients to dwell on topics _____________ or expertise.

23. Impose your goals
Evoking Change Talk
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
As a Wellness Coach you should not __________on clients.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).

24. Steps to Assist Clients in Developing a Compelling Vision #3 Best Experiences
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
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.
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?

25. The Constructionist Principle (Appreciative Inquiry)
Trans-Theoretical Model
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
Positive Energy and Emotion stem from Positive Conversations and Interactions.

26. client motivation
Observing Similar Role Models
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 Support ______________ with a variety of motivational tools.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.

27. Verbal Persuasion
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
Evoking Change Talk
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.
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

28. Positive Reframing

29. Solicit input and suggestions
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
Any talk by the client that argues against the case for change (or for staying the same).
A process for enhancing empathic connection and honest understanding between people.
As a Wellness Coach you should Use _______ to lighten the load.

30. Vicarious Experiences
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
'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?'
Observing Similar Role Models

31. Empathize

32. PHYSICAL HEALTH RISKS

33. Three Wishes (Appreciative Interview Protocol)

34. Effective - behavioral goals are...
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
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.)
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)

35. What Is Coaching Psychology?
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
As a Wellness Coach you should _______________ - books - and other publications.
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
Vision - Anticipation - Disputation

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

37. A holistic Well-Being Assessment covers the many different components
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
Positive Anticipation of the Future stems from Positive Attention in the Present.

38. Vision Level
Any talk by the client that makes the case for change (or for not staying the same).
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
Evoking Change Talk
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns

39. Ask open-ended questions
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
'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?'
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
As a Wellness Coach you should ___________ to evoke stories as learning experiences.

40. Transtheoretical Model of Behavior Change-General
Specific - Measurable - Action Based - Realistic - Timelined
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
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')?
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.

41. Reflect back
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
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 strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
'I won't' or 'I can't'

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

43. Simple Reflections.
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
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
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.
Being completely accepting toward another person - without reservations

44. Power of Accountability in Goal Setting

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

46. Empathy vs. Sympathy

47. Change Talk
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
Any talk by the client that makes the case for change (or for not staying the same).
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.

48. Change Talk
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
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?
Any talk by the client that makes the case for change (or for not staying the same).
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

49. Precontemplation

50. Pay attention
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?
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
As a Wellness Coach you should __________ to necessary environmental modifications.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.