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. Impose your goals
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.
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.
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 __________on clients.

2. The Anticipatory Principle (Appreciative Inquiry)
Positive Questions and Reflections stem from Positive Anticipation of the Future.
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 _______________ - as long as it builds self-esteem and self-efficacy.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns

3. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Without being modest - what do you value most about your life? What values does your wellness vision support?
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
Assisting clients to 'move toward desired goals in a fulfilling manner'

4. Open-Ended Questions
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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).
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
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.

5. Coaching psychology goal

6. Focus on yourself
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 _____________ - if you think they can accomplish more.
As a Wellness Coach you should not ___________ or your issues during sessions.
As a Wellness Coach you should Use _______ to lighten the load.

7. Using Substitution
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
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
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
Specific - Measurable - Action Based - Realistic - Timelined

8. Pay attention
Specific - Measurable - Action Based - Realistic - Timelined
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
As a Wellness Coach you should __________ to necessary environmental modifications.
Vision - Anticipation - Disputation

9. Three key components of coaching psychology used by professional coaches are...
Values - relational skills - and coaching processes - evidence-based where possible.
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.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)

10. Maintenance

11. Precontemplation

12. MI
Motivational Interview
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.

13. Simple Reflections.
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
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
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

14. Behavioral processes
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
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.
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?
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)

15. The five stages of change are...
Positive Actions & Outcomes stem from Positive Energy and Emotion.
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
Gratitude Forgiveness
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)

16. Other benefits of having clients complete a Well-Being Assessment include...
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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
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
A respectful understanding of another person's experience - including his or her feelings - needs - & desires

17. Steps to Assist Clients in Developing a Compelling Vision #3 Best Experiences
Appreciative inquiry to inspire clients
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
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.
As a Wellness Coach you should not __________on clients.

18. Satisfaction
Motivational Interview
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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.

19. Dangerous behavior
Motivational Interview
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
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

20. ACSM Guidelines-moderate exercise
'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?'
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).
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.
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.

21. positive
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)
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'

22. REACH
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
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
Values - relational skills - and coaching processes - evidence-based where possible.

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

24. outside your coaching scope
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
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.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
As a Wellness Coach you should _______________ - books - and other publications.

25. positive changes
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
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 Energy and Emotion stem from Positive Conversations and Interactions.
'I am'

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

27. Reflective Listening Statements
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
'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?'
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.
'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?'

28. What is Wellness?

29. Positive Past-Elevating Memories
Gratitude Forgiveness
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.
As a Wellness Coach you should Use _______ to lighten the load.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).

30. Physiological / Affective States
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
For example - writing down exactly what new behavior will be done and when.
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.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

31. Positive Present - Elevating Emotions
Positive Actions & Outcomes stem from Positive Energy and Emotion.
Mindfulness - Savoring - Flow
Trans-Theoretical Model
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.

32. Empathy

33. A holistic Well-Being Assessment covers the many different components
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
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
Any talk by the client that argues against the case for change (or for staying the same).
Positive Actions & Outcomes stem from Positive Energy and Emotion.

34. Positive Future - Elevating Trajectories
Appreciative inquiry to inspire clients
'I may'
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.
Vision - Anticipation - Disputation

35. Verbal Persuasion
Evoking Change Talk
Appreciative Inquiry
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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

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

37. right balance

38. Solicit input and suggestions
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?
Positive Questions and Reflections stem from Positive Anticipation of the Future.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.

39. Effective - behavioral goals are...
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
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?
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Observing Similar Role Models

40. Coaches do not...
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
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
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?
Step back - Think - and Organize thoughts before Proceeding.

41. Ask open-ended questions
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
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
As a Wellness Coach you should not play __________.

42. 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
As a Wellness Coach you should _______________ - books - and other publications.
Appreciative Inquiry
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?

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

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

45. Other benefits of having clients complete a Well-Being Assessment include...
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
Being completely accepting toward another person - without reservations
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
1. Trust and rapport 2. Honoring personality preferences 3. The written word

46. What Is Coaching Psychology?
For example - writing down exactly what new behavior will be done and when.
Assisting clients to 'move toward desired goals in a fulfilling manner'
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.

47. Important components of a Compelling Vision
What is your confidence level on a scale of 0 to 10 for achieving this goal?
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.
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)
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.

48. Send emails
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.
A process for enhancing empathic connection and honest understanding between people.
As a Wellness Coach you should _________ between sessions.
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health

49. Rewards
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
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.
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
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.

50. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
Depression - Eating disorders - Substance abuse - Anxiety disorders
Values - relational skills - and coaching processes - evidence-based where possible.
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?
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