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. Push clients
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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)

2. Verbal Persuasion
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
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?
Evoking Change Talk
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.

3. When is personal disclosure on the part of the coach appropriate?
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
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.
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
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).

4. Impose your goals
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
A process for enhancing empathic connection and honest understanding between people.
As a Wellness Coach you should not __________on clients.
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'

5. TTM
Step back - Think - and Organize thoughts before Proceeding.
Trans-Theoretical Model
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
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?

6. Behavioral Goals are SMART Goals
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
As a Wellness Coach you should not __________on clients.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
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. Transtheoretical Model of Behavior Change-General
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
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 _______________ - books - and other publications.
Mindfulness - Savoring - Flow

8. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
Successful - Perseverant Efforts
Specific - Measurable - Action Based - Realistic - Timelined
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

9. Rewards
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
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
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections

10. Transtheoretical Model of Behavior Change-General
Positive Energy and Emotion stem from Positive Conversations and Interactions.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
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.
These reflections are like the images we see in a convex or concave mirror. say in order to evoke disagreement from them in the direction of change-talk. By reflecting an increased or decreased intensity of the client's perspective - magnifying both

11. Silence

12. Coaching psychology goal

13. Additionally - an assessment can provide initial information about a client's
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
1. Priorities 2. Confidence 3. Readiness for change
What is your confidence level on a scale of 0 to 10 for achieving this goal?
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.

14. Contemplation

15. Self-efficacy

16. Positive Future - Elevating Trajectories
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.
Vision - Anticipation - Disputation
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?
Specific - Measurable - Action Based - Realistic - Timelined

17. Decisional Balance
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
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
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?
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'

18. Mastery Experiences
Successful - Perseverant Efforts
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.
Positive Actions & Outcomes stem from Positive Energy and Emotion.
As a Wellness Coach you should not __________ beyond their capabilities.

19. Three Wishes (Appreciative Interview Protocol)

20. Empathy

21. MI
As a Wellness Coach you should not _____________ what clients are saying.
'I will'
Motivational Interview
Dietary - exercise - stress management - and health maintenance/disease prevention strategies

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

23. Assume you understand
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)
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.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
As a Wellness Coach you should not _____________ what clients are saying.

24. Assume you understand
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
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
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
As a Wellness Coach you should not _____________ what clients are saying.

25. Challenge clients to aim higher
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
As a Wellness Coach you should _____________ - if you think they can accomplish more.
1. Trust and rapport 2. Honoring personality preferences 3. The written word
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.

26. Talk too much
As a Wellness Coach you should not ___________ with a lack of change.
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
As a Wellness Coach you should not __________ beyond their capabilities.
As a Wellness Coach you should not...

27. The Constructionist Principle (Appreciative Inquiry)
Positive Energy and Emotion stem from Positive Conversations and Interactions.
'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?'
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
'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

28. Core Values (Appreciative Interview Protocol)

29. When people are thinking about changing a behavior - they can ask themselves three basic questions

30. Positive Psychology
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
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
Has identified and documented the value of numerous interventions for enhancing self-esteem
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.

31. Other benefits of having clients complete a Well-Being Assessment include...
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.
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
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.

32. Positive Present - Elevating Emotions
Mindfulness - Savoring - Flow
Observing Similar Role Models
As a Wellness Coach you should Use _______ to lighten the load.
Positive Energy and Emotion stem from Positive Conversations and Interactions.

33. The Anticipatory Principle (Appreciative Inquiry)
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
Positive Questions and Reflections stem from Positive Anticipation of the Future.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
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

34. Mindfulness
The non-judgmental awareness of What is happening in the present moment.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
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.
'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

35. Renew
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.
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
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.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.

36. assumptions
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
As a Wellness Coach you should not Make __________. It is extremely important not to assume that you understand your client or what s/he needs or wants. Exploration is the key.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.

37. Measuring Client Confidence
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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?
What is your confidence level on a scale of 0 to 10 for achieving this goal?
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.

38. 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.
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.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.

39. Become impatient
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 not ___________ with a lack of change.
As a Wellness Coach you should not _____________ what clients are saying.
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

40. ABCDE model of disputation
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.
Without being modest - what do you value most about your life? What values does your wellness vision support?
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.
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.

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

42. Unconditional positive regard
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
Being completely accepting toward another person - without reservations
For example - designing environmental reminders to do What is planned.

43. DEVELOPING DISCREPANCY
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 ____ your trust and rapport at the outset of each and every session.
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.
Vision - Anticipation - Disputation

44. Ask open-ended questions
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
As a Wellness Coach you should not __________ beyond their capabilities.
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
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness

45. ACSM Guidelines-moderate exercise
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.
1. Trust and rapport 2. Honoring personality preferences 3. The written word
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
Any talk by the client that makes the case for change (or for not staying the same).

46. judgment
Gratitude Forgiveness
As a Wellness Coach you should not play __________.
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy

47. Social Support
Trans-Theoretical Model
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 _____________ - if you think they can accomplish more.
Has identified and documented the value of numerous interventions for enhancing self-esteem

48. Positive Reframing

49. 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?
As a Wellness Coach you should __________ to necessary environmental modifications.
'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?'
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).

50. positive changes
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 Praise clients for their efforts and focus on the ___________.
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
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')?