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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. Take minimal notes
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
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')?
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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

2. Dangerous behavior
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
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
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
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

3. ACSM Guidelines-vigorous exercise
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.
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
As a Wellness Coach you should Use _______ to lighten the load.
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)

4. 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.
Gratitude Forgiveness
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.

5. Self-efficacy
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.
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?
Mindfulness - Savoring - Flow
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching

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

7. Motivational Interviewing
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
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.
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
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

8. humor
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 Use _______ to lighten the load.
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).'

9. What Is Coaching Psychology?
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?
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
Trans-Theoretical Model
'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?'

10. Self-Esteem
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
Specific - Measurable - Action Based - Realistic - Timelined
Evoking Change Talk
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)

11. Change Talk
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
Has identified and documented the value of numerous interventions for enhancing self-esteem
Being completely accepting toward another person - without reservations
Any talk by the client that makes the case for change (or for not staying the same).

12. Additionally - an assessment can provide initial information about a client's
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
1. Priorities 2. Confidence 3. Readiness for change
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
Trans-Theoretical Model

13. Steps to Assist Clients in Developing a Compelling Vision #5 Motivators
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.)
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
Values - relational skills - and coaching processes - evidence-based where possible.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

14. The Constructionist Principle (Appreciative Inquiry)
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.
'I will'
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'

15. explore
As a Wellness Coach you should not __________ beyond their capabilities.
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 Look for openings to _______ their best experiences - core values - and heartfelt wishes.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.

16. Motivation Interviewing 4 principles
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
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')?
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
Trans-Theoretical Model

17. The five stages of change are...
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)
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?
Depression - Eating disorders - Substance abuse - Anxiety disorders
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections

18. Preparation

19. Power of Accountability in Goal Setting

20. Impose your goals
As a Wellness Coach you should not __________on clients.
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 Be a _____________. Don't interrupt or cut clients off when they are speaking.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART

21. Most of your client prospects will be in the
As a Wellness Coach you should not play __________.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
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
'I still am'

22. STOP Tool
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.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
Step back - Think - and Organize thoughts before Proceeding.
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

23. ACSM Guidelines-moderate exercise
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.
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.
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.
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)

24. Renew
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 _____ with clients' feelings and needs.
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 ____ your trust and rapport at the outset of each and every session.

25. Silence

26. Vicarious Experiences
Successful - Perseverant Efforts
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 Be ___________ and encourage family support (spouse - friends).
Observing Similar Role Models

27. ACSM Guidelines-moderate exercise
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
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
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.
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?

28. Humor & Playfulness
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
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
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.
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.

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

30. essential for coaches to put clients at ease and to bring them into their confidence through...
Trans-Theoretical Model
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
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

31. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
1. Priorities 2. Confidence 3. Readiness for change
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
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.
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?

32. right balance

33. Precontemplation

34. Decisional Balance
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
'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
Motivational Interview
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?

35. When to Refer Clients
Depression - Eating disorders - Substance abuse - Anxiety disorders
Successful - Perseverant Efforts
For example - designing environmental reminders to do What is planned.
Vision - Anticipation - Disputation

36. STOP Tool
Successful - Perseverant Efforts
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?
Step back - Think - and Organize thoughts before Proceeding.
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')?

37. REACH
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
The non-judgmental awareness of What is happening in the present moment.
Positive Actions & Outcomes stem from Positive Energy and Emotion.
As a Wellness Coach you should Use _______ to lighten the load.

38. Coaching psychology goal

39. Reflective Listening Statements
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.
Vision - Anticipation - Disputation
Appreciative inquiry to inspire clients
A process for enhancing empathic connection and honest understanding between people.

40. Obtain regular input
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
The non-judgmental awareness of What is happening in the present moment.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.

41. positive changes
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
What is your confidence level on a scale of 0 to 10 for achieving this goal?
'I still am'

42. The Anticipatory Principle (Appreciative Inquiry)
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
Positive Questions and Reflections stem from Positive Anticipation of the Future.
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
As a Wellness Coach you should _______________ - books - and other publications.

43. Making a Commitment
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
Successful - Perseverant Efforts
For example - writing down exactly what new behavior will be done and when.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).

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

45. Rewards
For example - designing environmental reminders to do What is planned.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns

46. supportive
'I will'
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
Vision - Anticipation - Disputation

47. 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
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
Vision - Anticipation - Disputation

48. Additionally - an assessment can provide initial information about a client's
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
1. Priorities 2. Confidence 3. Readiness for change
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.
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.

49. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
As a Wellness Coach you should not _____________ what clients are saying.
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).
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

50. Three key components of coaching psychology used by professional coaches are...
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Appreciative Inquiry
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
Values - relational skills - and coaching processes - evidence-based where possible.