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. Satisfaction
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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.

2. Three Core Coaching Skills
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.
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
Any talk by the client that makes the case for change (or for not staying the same).

3. The outcomes delivered by coaches include...

4. Ask open-ended questions
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.
A process for enhancing empathic connection and honest understanding between people.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
As a Wellness Coach you should ___________ to evoke stories as learning experiences.

5. The Positive Principle (Appreciative Inquiry)
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
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.
Mindfulness - Savoring - Flow
Positive Actions & Outcomes stem from Positive Energy and Emotion.

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

7. Steps to Assist Clients in Developing a Compelling Vision #5 Motivators
Vision - Anticipation - Disputation
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
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.)
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).

8. 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 not __________ beyond their capabilities.
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
Vision - Anticipation - Disputation

9. express themselves fully
'I will'
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

10. Social Cognitive Theory
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
Any talk by the client that makes the case for change (or for not staying the same).
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
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

11. The five stages of change are...
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?
Successful - Perseverant Efforts
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)
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?

12. Renew
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
Has identified and documented the value of numerous interventions for enhancing self-esteem
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.

13. Reframe

14. When to Refer Clients
Has identified and documented the value of numerous interventions for enhancing self-esteem
Depression - Eating disorders - Substance abuse - Anxiety disorders
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 ____________ - but enough to refresh your memory about important client issues from week to week.

15. Three Wishes (Appreciative Interview Protocol)

16. Coaching psychology goal

17. Speak the truth with love
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
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.)

18. right balance

19. Resistance Talk
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)
'I may'
As a Wellness Coach you should not _____________ what clients are saying.
Any talk by the client that argues against the case for change (or for staying the same).

20. Humor & Playfulness
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
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
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.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART

21. positive changes
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
Positive Energy and Emotion stem from Positive Conversations and Interactions.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
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.

22. When is personal disclosure on the part of the coach appropriate?
Motivational Interview
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
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 _________ what clients are saying in ways that provoke change.

23. Describe a Vision
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
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.

24. Verbal Persuasion
'I won't' or 'I can't'
Specific - Measurable - Action Based - Realistic - Timelined
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.
Evoking Change Talk

25. judgment
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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 not...
Any talk by the client that argues against the case for change (or for staying the same).

26. Empathy

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

28. positive
'I won't' or 'I can't'
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
The non-judgmental awareness of What is happening in the present moment.
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.

29. Steps to Assist Clients in Developing a Compelling Vision #6 Gap

30. Reflect back
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
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.

31. humor
Trans-Theoretical Model
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.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
As a Wellness Coach you should Use _______ to lighten the load.

32. Push clients
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?
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.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
As a Wellness Coach you should not __________ beyond their capabilities.

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

34. NVC
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
'I will'
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
Non-Violent Communication

35. Change Talk
Any talk by the client that makes the case for change (or for not staying the same).
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).
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
Appreciative Inquiry

36. great listener

37. A holistic Well-Being Assessment covers the many different components
Appreciative inquiry to inspire clients
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
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

38. great listener

39. outside your coaching scope
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.
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.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
What is your confidence level on a scale of 0 to 10 for achieving this goal?

40. Mastery Experiences
Successful - Perseverant Efforts
Any talk by the client that makes the case for change (or for not staying the same).
Positive Actions & Outcomes stem from Positive Energy and Emotion.
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. 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).
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
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.

42. What is Wellness?

43. Ask open-ended questions
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 _____ with clients' feelings and needs.
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.

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

45. Best Experience (Appreciative Interview Protocol)

46. The Simultaneity Principle (Appreciative Inquiry)
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.
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.
Positive Conversations and Interactions stem from Positive Questions and Reflections.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.

47. essential for coaches to put clients at ease and to bring them into their confidence through...
'I may'
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 Be ___________ and encourage family support (spouse - friends).
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards

48. Behavioral Goals are SMART Goals
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.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
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.
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.

49. Generative Conditions (Appreciative Interview Protocol)

50. DEVELOPING DISCREPANCY
Any talk by the client that argues against the case for change (or for staying the same).
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
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.
Evoking Change Talk