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. MI
Motivational Interview
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
Trans-Theoretical Model
Positive Anticipation of the Future stems from Positive Attention in the Present.

2. When to Refer Clients
Vision - Anticipation - Disputation
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
Depression - Eating disorders - Substance abuse - Anxiety disorders
Non-Violent Communication

3. Social Cognitive Theory
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
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
1. Priorities 2. Confidence 3. Readiness for change
The non-judgmental awareness of What is happening in the present moment.

4. Self-efficacy

5. Essential parts of a wellness vision
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
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)
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
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.

6. Action

7. The five stages of change are...
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.
Trans-Theoretical Model
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.
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)

8. ACSM Guidelines-vigorous exercise
As a Wellness Coach you should not __________ beyond their capabilities.
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
Any talk by the client that makes the case for change (or for not staying the same).
For example - writing down exactly what new behavior will be done and when.

9. Positive Present - Elevating Emotions
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
Mindfulness - Savoring - Flow
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.
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

10. Ask open-ended questions
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 not ___________ with a lack of change.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
As a Wellness Coach you should ___________ to evoke stories as learning experiences.

11. Positive Present - Elevating Emotions
Mindfulness - Savoring - Flow
Values - relational skills - and coaching processes - evidence-based where possible.
'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.'
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.

12. humor
'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.'
Without being modest - what do you value most about your life? What values does your wellness vision support?
Positive Energy and Emotion stem from Positive Conversations and Interactions.
As a Wellness Coach you should Use _______ to lighten the load.

13. Effective - behavioral goals are...
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
'I still am'
'I won't' or 'I can't'
As a Wellness Coach you should _____________ - if you think they can accomplish more.

14. Assume you understand
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
As a Wellness Coach you should not _____________ what clients are saying.
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).
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)

15. Transtheoretical Model of Behavior Change-General
Trans-Theoretical Model
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 Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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.

16. Measuring Client Confidence
What is your confidence level on a scale of 0 to 10 for achieving this goal?
Positive Actions & Outcomes stem from Positive Energy and Emotion.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
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?

17. Maintenance

18. Dangerous behavior
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
'I still am'
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')?
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

19. Empathy

20. The Poetic Principle (Appreciative Inquiry)
Positive Anticipation of the Future stems from Positive Attention in the Present.
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.
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
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

21. Reflect back
As a Wellness Coach you should _________ what clients are saying in ways that provoke 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
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
Has identified and documented the value of numerous interventions for enhancing self-esteem

22. Decisional Balance
'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?'
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
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?
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?

23. Coaching psychology goal

24. Obtain regular input
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
Being completely accepting toward another person - without reservations
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.

25. client motivation
Being completely accepting toward another person - without reservations
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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
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

26. Unconditional positive regard
Positive Actions & Outcomes stem from Positive Energy and Emotion.
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
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Being completely accepting toward another person - without reservations

27. Nonviolent Communication
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.
A process for enhancing empathic connection and honest understanding between people.
What is your confidence level on a scale of 0 to 10 for achieving this goal?
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

28. Stay current in health/fitness/wellness news
As a Wellness Coach you should not ___________ or your issues during sessions.
'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?'
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
As a Wellness Coach you should _______________ - books - and other publications.

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

30. Resistance Talk
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).
Any talk by the client that argues against the case for change (or for staying the same).
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Positive Conversations and Interactions stem from Positive Questions and Reflections.

31. essential for coaches to put clients at ease and to bring them into their confidence through...
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
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 not ___________ or your issues during sessions.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness

32. Important components of a Compelling Vision
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)
'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
Non-Violent Communication
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.)

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

34. Power of Accountability in Goal Setting

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

36. Outcome goals
Appreciative inquiry to inspire clients
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
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.
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?

37. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
Trans-Theoretical Model
Observing Similar Role Models
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 Keep an upbeat - energetic - and __________ attitude at all times.

38. Important components of a Compelling Vision
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.
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 Be a _____________. Don't interrupt or cut clients off when they are speaking.
As a Wellness Coach you should not play __________.

39. Push clients
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 not __________ beyond their capabilities.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
A respectful understanding of another person's experience - including his or her feelings - needs - & desires

40. psychotherapist
As a Wellness Coach you should not play __________.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.

41. express themselves fully
Trans-Theoretical Model
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
Gratitude Forgiveness
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.

42. The Poetic Principle (Appreciative Inquiry)
Positive Anticipation of the Future stems from Positive Attention in the Present.
Depression - Eating disorders - Substance abuse - Anxiety disorders
'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?'
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).

43. SMART goals
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 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
Specific - Measurable - Action Based - Realistic - Timelined
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. A holistic Well-Being Assessment covers the many different components
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
Appreciative inquiry to inspire clients
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.

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

46. Satisfaction
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)
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
Depression - Eating disorders - Substance abuse - Anxiety disorders
'I will'

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

48. Steps to Assist Clients in Developing a Compelling Vision #8 Challenges
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?
'I still am'
As a Wellness Coach you should _________ between sessions.
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

49. Unconditional positive regard
Being completely accepting toward another person - without reservations
A process for enhancing empathic connection and honest understanding between people.
As a Wellness Coach you should not ___________ with a lack of change.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.

50. outside your coaching scope
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 Allow clients to dwell on topics _____________ or expertise.
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.
'I won't' or 'I can't'