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. Transtheoretical Model of Behavior Change-General
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
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 _______________ - books - and other publications.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.


2. Steps to Assist Clients in Developing a Compelling Vision #3 Best Experiences
Mindfulness - Savoring - Flow
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.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
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.


3. right balance

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4. judgment
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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


5. Empathize

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6. positive changes
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy


7. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
'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?'
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
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.
Without being modest - what do you value most about your life? What values does your wellness vision support?


8. client motivation
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 Support ______________ with a variety of motivational tools.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?


9. Three key components of coaching psychology used by professional coaches are...
As a Wellness Coach you should not _____________ what clients are saying.
Values - relational skills - and coaching processes - evidence-based where possible.
As a Wellness Coach you should _____________ - if you think they can accomplish more.
For example - writing down exactly what new behavior will be done and when.


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

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11. NVC model for expressing empathy
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
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
As a Wellness Coach you should _____________ - if you think they can accomplish more.
'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?'


12. Most of your client prospects will be in the
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?
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
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.
Assisting clients to 'move toward desired goals in a fulfilling manner'


13. Additionally - an assessment can provide initial information about a client's
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 Begin each session by asking clients how they feel now. Give clients a chance to _____________.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
1. Priorities 2. Confidence 3. Readiness for change


14. Essential parts of a wellness vision
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.
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
'I won't' or 'I can't'
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.


15. Challenge clients to aim higher
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
As a Wellness Coach you should not _____________ what clients are saying.
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?
As a Wellness Coach you should _____________ - if you think they can accomplish more.


16. Behavioral processes
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
As a Wellness Coach you should not play __________.
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'


17. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
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
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 _________ what clients are saying in ways that provoke change.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.


18. MI
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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?
As a Wellness Coach you should not ___________ or your issues during sessions.
Motivational Interview


19. Satisfaction
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
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


20. Empathy vs. Sympathy

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21. Solicit input and suggestions
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
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.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.


22. Positive Future - Elevating Trajectories
Mindfulness - Savoring - Flow
Vision - Anticipation - Disputation
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
Trans-Theoretical Model


23. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
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?
As a Wellness Coach you should not play __________.
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.
Without being modest - what do you value most about your life? What values does your wellness vision support?


24. Best Experience (Appreciative Interview Protocol)

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25. Vicarious Experiences
Vision - Anticipation - Disputation
The non-judgmental awareness of What is happening in the present moment.
Observing Similar Role Models
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.


26. Rewards
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
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 Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.


27. outside your coaching scope
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
'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?'
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.
Positive Anticipation of the Future stems from Positive Attention in the Present.


28. 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.
Non-Violent Communication
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.


29. 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.)
Trans-Theoretical Model
Positive Conversations and Interactions stem from Positive Questions and Reflections.
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.


30. ACSM Guidelines-moderate exercise
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.
Positive Actions & Outcomes stem from Positive Energy and Emotion.
'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?'
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy


31. Shifted-Focus Reflections.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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.
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.


32. Coaching start with what type of communication?
Appreciative inquiry to inspire clients
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
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 _____________ what clients are saying.


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

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34. humor
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
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 Use _______ to lighten the load.


35. Decisional Balance
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.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
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?


36. Coaching psychology goal

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37. Positive Past-Elevating Memories
Specific - Measurable - Action Based - Realistic - Timelined
Any talk by the client that makes the case for change (or for not staying the same).
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Gratitude Forgiveness


38. What Is Coaching Psychology?
Assisting clients to 'move toward desired goals in a fulfilling manner'
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
'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.


39. ABCDE model of disputation
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Motivational Interview
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
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.


40. The Constructionist Principle (Appreciative Inquiry)
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Positive Energy and Emotion stem from Positive Conversations and Interactions.
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.


41. Positive Past-Elevating Memories
Appreciative Inquiry
A process for enhancing empathic connection and honest understanding between people.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
Gratitude Forgiveness


42. What is Wellness?

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

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44. Pay attention
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 __________ to necessary environmental modifications.
Values - relational skills - and coaching processes - evidence-based where possible.
Non-Violent Communication


45. Dangerous behavior
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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
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
Appreciative inquiry to inspire clients


46. Action

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47. Assessments are invaluable to coaches in the health - fitness - and wellness fields because they provide...

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48. Social Support
Step back - Think - and Organize thoughts before Proceeding.
What is your confidence level on a scale of 0 to 10 for achieving this goal?
Positive Questions and Reflections stem from Positive Anticipation of the Future.
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


49. Listen attentively for the use of words like obstacles - barriers - setbacks - risks - or challenges.
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.
1. Priorities 2. Confidence 3. Readiness for change
Values - relational skills - and coaching processes - evidence-based where possible.


50. Other benefits of having clients complete a Well-Being Assessment include...
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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.
'I may'
1. Trust and rapport 2. Honoring personality preferences 3. The written word