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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. Coaches do not...
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
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.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.

2. Social Support
A process for enhancing empathic connection and honest understanding between people.
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
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)
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.)

3. Important components of a Compelling Vision
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
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)
Evoking Change Talk
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?

4. Describe a Vision
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.
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.
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

5. Amplified Reflections.

6. client motivation
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.
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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
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).

7. Three Core Coaching Skills
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. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
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
As a Wellness Coach you should _______________ - books - and other publications.

8. psychotherapist
A process for enhancing empathic connection and honest understanding between people.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
As a Wellness Coach you should not play __________.

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

10. Rewards
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)
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
Assisting clients to 'move toward desired goals in a fulfilling manner'
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.

11. Physiological / Affective States
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.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
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?
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.

12. Reflect back
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
As a Wellness Coach you should _________ what clients are saying in ways that provoke 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
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)

13. ABCDE model of disputation
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
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 Be ___________ and encourage family support (spouse - friends).
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.

14. Most of your client prospects will be in the
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 _____________ what clients are saying.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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

15. The Simultaneity Principle (Appreciative Inquiry)
'I still am'
Positive Conversations and Interactions stem from Positive Questions and Reflections.
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
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')?

16. The Positive Principle (Appreciative Inquiry)
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')?
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
Depression - Eating disorders - Substance abuse - Anxiety disorders
Positive Actions & Outcomes stem from Positive Energy and Emotion.

17. The Poetic Principle (Appreciative Inquiry)
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
Positive Anticipation of the Future stems from Positive Attention in the Present.
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
1. Priorities 2. Confidence 3. Readiness for change

18. Empathy vs. Sympathy

19. Contemplation

20. explore
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.

21. Positive Past-Elevating Memories
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.
Gratitude 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?
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

22. Coaching start with what type of communication?
Specific - Measurable - Action Based - Realistic - Timelined
Appreciative inquiry to inspire clients
'I may'
The positive past requires a sense of satisfaction with the domains of life that are important to an individual

23. Talk too much
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
As a Wellness Coach you should not ___________ or your issues during sessions.
As a Wellness Coach you should not...

24. MENTAL HEALTH RISKS
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.
For example - designing environmental reminders to do What is planned.
Has identified and documented the value of numerous interventions for enhancing self-esteem
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.

25. Vicarious Experiences
As a Wellness Coach you should not ___________ or your issues during sessions.
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.
Observing Similar Role Models
Motivational Interview

26. Three Wishes (Appreciative Interview Protocol)

27. Additionally - an assessment can provide initial information about a client's
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?
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
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?
1. Priorities 2. Confidence 3. Readiness for change

28. Power of Accountability in Goal Setting

29. An effective wellness program should encompass...
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
'Tell me about your best experience with this area of your wellness - a time when you felt most alive and engaged. What made it so exciting? Who was there? Describe the experience in detail.'
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
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).

30. explore
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
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.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

31. Steps to Assist Clients in Developing a Compelling Vision #3 Best Experiences
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.
The non-judgmental awareness of What is happening in the present moment.
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
Mindfulness - Savoring - Flow

32. NVC
Being completely accepting toward another person - without reservations
Non-Violent Communication
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
Appreciative inquiry to inspire clients

33. Mindfulness
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
The non-judgmental awareness of What is happening in the present moment.
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.
Step back - Think - and Organize thoughts before Proceeding.

34. Championing
Positive Anticipation of the Future stems from Positive Attention in the Present.
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.
A process for enhancing empathic connection and honest understanding between people.
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.

35. Resistance Talk
Any talk by the client that argues against the case for change (or for staying the same).
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
For example - designing environmental reminders to do What is planned.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.

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

37. TTM
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
Trans-Theoretical Model
Motivational Interview
As a Wellness Coach you should _________ between sessions.

38. Renew
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
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 ____ your trust and rapport at the outset of each and every session.
As a Wellness Coach you should _____ with clients' feelings and needs.

39. 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.
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.)
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound

40. judgment
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
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).

41. Become impatient
Appreciative inquiry to inspire clients
As a Wellness Coach you should _________ between sessions.
'I may'
As a Wellness Coach you should not ___________ with a lack of change.

42. express themselves fully
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
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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?
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.

43. Double-Sided Reflections.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
As a Wellness Coach you should _____________ - if you think they can accomplish more.
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?
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

44. Challenge clients to aim higher
As a Wellness Coach you should _____________ - if you think they can accomplish more.
Depression - Eating disorders - Substance abuse - Anxiety disorders
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
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

45. Push clients
As a Wellness Coach you should not __________ beyond their capabilities.
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.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
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

46. Precontemplation

47. Coaching psychology goal

48. Giving Advice

49. MI
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')?
Motivational Interview
'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?'
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

50. What is Wellness?