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. Best Experience (Appreciative Interview Protocol)

2. Unconditional positive regard
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 clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
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.
Being completely accepting toward another person - without reservations

3. Dream (The 5-D CYCLE OF AI)

4. Shifted-Focus Reflections.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
Motivational Interview
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.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness

5. 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
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
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 __________ to necessary environmental modifications.

6. Resistance Talk
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
Any talk by the client that argues against the case for change (or for staying the same).
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
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.

7. Empathize

8. Positive Future - Elevating Trajectories
For example - writing down exactly what new behavior will be done and when.
Vision - Anticipation - Disputation
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
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.)

9. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
Without being modest - what do you value most about your life? What values does your wellness vision support?
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.
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies

10. Speak the truth with love
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.

11. Empathy vs. Sympathy

12. Empathy

13. The Anticipatory Principle (Appreciative Inquiry)
Positive Questions and Reflections stem from Positive Anticipation of the Future.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
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

14. Self-Esteem
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.
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. 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
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)

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

16. Listen attentively for the use of words like obstacles - barriers - setbacks - risks - or challenges.
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.
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).
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
What is your confidence level on a scale of 0 to 10 for achieving this goal?

17. When is personal disclosure on the part of the coach appropriate?
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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.
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).
As a Wellness Coach you should not ___________ with a lack of change.

18. Additionally - an assessment can provide initial information about a client's
Depression - Eating disorders - Substance abuse - Anxiety disorders
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 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.
1. Priorities 2. Confidence 3. Readiness for change

19. Positive Future - Elevating Trajectories
The non-judgmental awareness of What is happening in the present moment.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Vision - Anticipation - Disputation
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

20. Precontemplation

21. REVIEWING A WELL-BEING ASSESSMENT

22. REACH
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
'I may'
The non-judgmental awareness of What is happening in the present moment.
Depression - Eating disorders - Substance abuse - Anxiety disorders

23. Self-efficacy

24. Championing
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.
Has identified and documented the value of numerous interventions for enhancing self-esteem
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.
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.

25. SMART goals
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).
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.
Specific - Measurable - Action Based - Realistic - Timelined
Positive Questions and Reflections stem from Positive Anticipation of the Future.

26. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
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
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
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
'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

27. Positive Present - Elevating Emotions
Mindfulness - Savoring - Flow
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.
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.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.

28. The Poetic Principle (Appreciative Inquiry)
Positive Anticipation of the Future stems from Positive Attention in the Present.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
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.

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

30. important days
1. Priorities 2. Confidence 3. Readiness for change
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
Any talk by the client that argues against the case for change (or for staying the same).
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections

31. Verbal Persuasion
Evoking Change Talk
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Dietary - exercise - stress management - and health maintenance/disease prevention strategies

32. An effective wellness program should encompass...
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
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.
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.

33. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
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 not __________ beyond their capabilities.
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.
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)

34. Action

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

36. Coaches do not...
Being completely accepting toward another person - without reservations
Non-Violent Communication
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

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

38. Destiny (The 5-D CYCLE OF AI)
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 purpose of Appreciative Inquiry is to elevate both the energy and self-efficacy of clients - in order to assist them in realizing their destiny.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
As a Wellness Coach you should not ___________ or your issues during sessions.

39. express themselves fully
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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.)
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

40. Empathy vs. Sympathy

41. Solicit input and suggestions
Motivational Interview
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
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.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.

42. REVIEWING A WELL-BEING ASSESSMENT

43. Measuring Client Confidence
'I am'
The non-judgmental awareness of What is happening in the present moment.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
What is your confidence level on a scale of 0 to 10 for achieving this goal?

44. Generative Conditions (Appreciative Interview Protocol)

45. Become impatient
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
As a Wellness Coach you should not ___________ with a lack of change.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
1. Trust and rapport 2. Honoring personality preferences 3. The written word

46. right balance

47. Self-efficacy
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
1. Trust and rapport 2. Honoring personality preferences 3. The written word
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.

48. Ask open-ended questions
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.
Evoking Change Talk
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.

49. Coaching psychology goal

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