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. Speak the truth with love
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
1. Priorities 2. Confidence 3. Readiness for change
'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?'
'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

2. Transtheoretical Model of Behavior Change-General
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.
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.
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)
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.

3. What Is Coaching Psychology?
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
Successful - Perseverant Efforts
'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
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.

4. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
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.
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')?
Has identified and documented the value of numerous interventions for enhancing self-esteem
Without being modest - what do you value most about your life? What values does your wellness vision support?

5. Positive Past-Elevating Memories
Gratitude Forgiveness
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
Positive Anticipation of the Future stems from Positive Attention in the Present.
The non-judgmental awareness of What is happening in the present moment.

6. Behavioral processes
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
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).
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
Specific - Measurable - Action Based - Realistic - Timelined

7. Become impatient
As a Wellness Coach you should not ___________ with a lack of change.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
Appreciative Inquiry

8. client motivation
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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
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

9. Obtain regular input
As a Wellness Coach you should __________ to necessary environmental modifications.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.

10. Vision Level
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
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.
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
As a Wellness Coach you should Use _______ to lighten the load.

11. Discover (The 5-D CYCLE OF AI)
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.
Step back - Think - and Organize thoughts before Proceeding.
For example - designing environmental reminders to do What is planned.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching

12. Vicarious Experiences
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
Observing Similar Role Models
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.

13. SMART goals
'I am'
Specific - Measurable - Action Based - Realistic - Timelined
'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?'
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.

14. Dangerous behavior
As a Wellness Coach you should __________ to necessary environmental modifications.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
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
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

15. Three Core Coaching Skills
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
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.
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.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections

16. Preparation

17. Three key components of coaching psychology used by professional coaches are...
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
Values - relational skills - and coaching processes - evidence-based where possible.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.

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

19. Open-Ended Questions
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
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
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.
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).

20. Effective - behavioral goals are...
Without being modest - what do you value most about your life? What values does your wellness vision support?
Appreciative Inquiry
As a Wellness Coach you should _________ between sessions.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART

21. 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?
Successful - Perseverant Efforts
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
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.

22. client motivation
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
Assisting clients to 'move toward desired goals in a fulfilling manner'
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?
Without being modest - what do you value most about your life? What values does your wellness vision support?

23. Best Experience (Appreciative Interview Protocol)

24. Empathy

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

26. Empathy

27. Verbal Persuasion
As a Wellness Coach you should _________ between sessions.
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.
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
Evoking Change Talk

28. Social Cognitive Theory
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.
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
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.
As a Wellness Coach you should _____________ - if you think they can accomplish more.

29. Self-efficacy
Vision - Anticipation - Disputation
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
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.

30. AI
Appreciative Inquiry
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
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.

31. Reframe

32. Coaching psychology goal

33. Psychological wounds
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
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
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
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.

34. Cognitive processes
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
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.
Without being modest - what do you value most about your life? What values does your wellness vision support?
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.

35. Psychological wounds
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
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
Appreciative inquiry to inspire clients
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.

36. NVC
Evoking Change Talk
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?
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
Non-Violent Communication

37. supportive
'I won't' or 'I can't'
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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. assumptions
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
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.
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)
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.

39. Empathy vs. Sympathy

40. Unconditional positive regard
Positive Anticipation of the Future stems from Positive Attention in the Present.
Being completely accepting toward another person - without reservations
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.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.

41. Reframe

42. The Simultaneity Principle (Appreciative Inquiry)
As a Wellness Coach you should not __________ beyond their capabilities.
1. Trust and rapport 2. Honoring personality preferences 3. The written word
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
Positive Conversations and Interactions stem from Positive Questions and Reflections.

43. Change Talk
Any talk by the client that makes the case for change (or for not staying the same).
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
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 _______________ - as long as it builds self-esteem and self-efficacy.

44. Coaches do not...
For example - designing environmental reminders to do What is planned.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
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 positive past requires a sense of satisfaction with the domains of life that are important to an individual

45. Rewards
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.)
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
As a Wellness Coach you should not ___________ or your issues during sessions.
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.

46. Using Substitution
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
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.
'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?'
As a Wellness Coach you should Use _______ to lighten the load.

47. Satisfaction
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.

48. Satisfaction
Non-Violent Communication
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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

49. Shifted-Focus Reflections.
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).
Specific - Measurable - Action Based - Realistic - Timelined
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. Priorities 2. Confidence 3. Readiness for change

50. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
Positive Questions and Reflections stem from Positive Anticipation of the Future.
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.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.