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. Design (The 5-D CYCLE OF AI)

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

3. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
Mindfulness - Savoring - Flow
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
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.

4. Making a Commitment
'I am'
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
For example - writing down exactly what new behavior will be done and when.
Vision - Anticipation - Disputation

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

6. Positive Psychology
Has identified and documented the value of numerous interventions for enhancing self-esteem
For example - designing environmental reminders to do What is planned.
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
1. Priorities 2. Confidence 3. Readiness for change

7. Power of Accountability in Goal Setting

8. Send emails
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
As a Wellness Coach you should _________ between sessions.
As a Wellness Coach you should _______________ - books - and other publications.

9. Social Support
Positive Anticipation of the Future stems from Positive Attention in the Present.
Any talk by the client that argues against the case for change (or for staying the same).
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
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.

10. A holistic Well-Being Assessment covers the many different components
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
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.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies

11. The five stages of change are...
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
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.
Depression - Eating disorders - Substance abuse - Anxiety disorders
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)

12. REACH
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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?

13. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
For example - writing down exactly what new behavior will be done and when.
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?
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
Being completely accepting toward another person - without reservations

14. Double-Sided Reflections.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
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 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).

15. Precontemplation

16. The Anticipatory Principle (Appreciative Inquiry)
As a Wellness Coach you should _____ with clients' feelings and needs.
As a Wellness Coach you should not ___________ or your issues during sessions.
Positive Questions and Reflections stem from Positive Anticipation of the Future.
Specific - Measurable - Action Based - Realistic - Timelined

17. Making a Commitment
For example - writing down exactly what new behavior will be done and when.
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
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
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?

18. When to Refer Clients
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.
Depression - Eating disorders - Substance abuse - Anxiety disorders
Appreciative Inquiry
Non-Violent Communication

19. SMART goals
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
Being completely accepting toward another person - without reservations
Specific - Measurable - Action Based - Realistic - Timelined
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

20. What is Wellness?

21. Change Talk
Any talk by the client that makes the case for change (or for not staying the same).
Positive Energy and Emotion stem from Positive Conversations and Interactions.
1. Priorities 2. Confidence 3. Readiness for change
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.

22. Simple Reflections.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
1. Priorities 2. Confidence 3. Readiness for change
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
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards

23. Motivation Interviewing 4 principles
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
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.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy

24. Coaches do not...
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART

25. The Importance of a Compelling Vision
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
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 not ___________ or your issues during sessions.

26. Self-efficacy
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
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
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.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching

27. The Simultaneity Principle (Appreciative Inquiry)
Positive Conversations and Interactions stem from Positive Questions and Reflections.
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
As a Wellness Coach you should not __________on clients.
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.

28. humor
Specific - Measurable - Action Based - Realistic - Timelined
As a Wellness Coach you should Use _______ to lighten the load.
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.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

29. Coaching psychology goal

30. 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.
As a Wellness Coach you should _________ between 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.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.

31. Define (The 5-D CYCLE OF AI)
Assisting clients to 'move toward desired goals in a fulfilling manner'
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
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).
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.

32. 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
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
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.
As a Wellness Coach you should _______________ - books - and other publications.

33. Listen attentively for the use of words like obstacles - barriers - setbacks - risks - or challenges.
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.
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
Has identified and documented the value of numerous interventions for enhancing self-esteem
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy

34. Coaches do not...
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 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
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
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.

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

36. Reframe

37. When to Refer Clients
Appreciative inquiry to inspire clients
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
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.
Depression - Eating disorders - Substance abuse - Anxiety disorders

38. express themselves fully
As a Wellness Coach you should not ___________ with a lack of change.
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?
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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.

39. Precontemplation

40. Impose your goals
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
Without being modest - what do you value most about your life? What values does your wellness vision support?
As a Wellness Coach you should not ___________ or your issues during sessions.
As a Wellness Coach you should not __________on clients.

41. Motivational Interviewing
Non-Violent Communication
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.
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
'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

42. Essential parts of a wellness vision
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
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should not _____________ what clients are saying.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies

43. Empathy vs. Sympathy

44. Positive Past-Elevating Memories
Gratitude Forgiveness
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
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
A client-centered - directive method for motivating change by exploring and resolving ambivalence.

45. explore
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.
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 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 Look for openings to _______ their best experiences - core values - and heartfelt wishes.

46. Describe a 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.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
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 vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

47. Decisional Balance
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 not ___________ or your issues during sessions.
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.

48. supportive
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 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).
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART

49. TTM
Trans-Theoretical Model
Has identified and documented the value of numerous interventions for enhancing self-esteem
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.
'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?'

50. Speak the truth with love
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
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.
As a Wellness Coach you should not play __________.
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')?