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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. Steps to Assist Clients in Developing a Compelling Vision #8 Challenges
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
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?
'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 _____________ - if you think they can accomplish more.

2. Motivational Interviewing
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.
Positive Conversations and Interactions stem from Positive Questions and Reflections.
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
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')?

3. Unconditional positive regard
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
Being completely accepting toward another person - without reservations
Depression - Eating disorders - Substance abuse - Anxiety disorders
When it serves the best interests of the client and the coaching program - not because a coach wants to share and be understood (subtly inviting the client to play the role of coach).

4. Generative Conditions (Appreciative Interview Protocol)

5. Simple Reflections.
As a Wellness Coach you should _____________ - if you think they can accomplish more.
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 not __________on clients.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.

6. Maintenance

7. Transtheoretical Model of Behavior Change-General
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
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?
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.
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.

8. Motivation Interviewing 4 principles
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
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.

9. Define (The 5-D CYCLE OF AI)
'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?'
Assisting clients to 'move toward desired goals in a fulfilling manner'
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).
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.

10. Cognitive processes
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
As a Wellness Coach you should not play __________.
For example - writing down exactly what new behavior will be done and when.
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

11. Behavioral Goals are SMART Goals
Vision - Anticipation - Disputation
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should not ___________ or your issues during sessions.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound

12. Empathy

13. Important components of a Compelling Vision
Appreciative Inquiry
Trans-Theoretical Model
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)
'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.'

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

15. great listener

16. Empathy vs. Sympathy

17. Positive Reframing

18. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
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?
Any talk by the client that argues against the case for change (or for staying the same).
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?

19. Impose your goals
As a Wellness Coach you should not __________on clients.
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
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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.

20. Positive Present - Elevating Emotions
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.
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
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.

21. positive
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
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
Step back - Think - and Organize thoughts before Proceeding.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.

22. Become impatient
Assisting clients to 'move toward desired goals in a fulfilling manner'
Positive Actions & Outcomes stem from Positive Energy and Emotion.
As a Wellness Coach you should not ___________ with a lack of change.
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

23. Change Talk
Any talk by the client that makes the case for change (or for not staying the same).
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
Without being modest - what do you value most about your life? What values does your wellness vision support?
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.

24. The Importance of a Compelling Vision
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.
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
Appreciative Inquiry
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?

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

26. Preparation

27. SMART goals
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
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
Specific - Measurable - Action Based - Realistic - Timelined
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

28. STOP Tool
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
Step back - Think - and Organize thoughts before Proceeding.
As a Wellness Coach you should not _____________ what clients are saying.

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

30. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
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 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.
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)

31. Humor & Playfulness
1. Trust and rapport 2. Honoring personality preferences 3. The written word
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
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?
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

32. Open-Ended Questions
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?
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).
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
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

33. TTM
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
Positive Energy and Emotion stem from Positive Conversations and Interactions.
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
Trans-Theoretical Model

34. The Constructionist Principle (Appreciative Inquiry)
Evoking Change Talk
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
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
Positive Energy and Emotion stem from Positive Conversations and Interactions.

35. Power of Accountability in Goal Setting

36. Additionally - an assessment can provide initial information about a client's
Being completely accepting toward another person - without reservations
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.
As a Wellness Coach you should not ___________ or your issues during sessions.
1. Priorities 2. Confidence 3. Readiness for change

37. The Importance of a Compelling Vision
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.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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

38. Reflect back
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.
Any talk by the client that argues against the case for change (or for staying the same).
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).

39. The Anticipatory Principle (Appreciative Inquiry)
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).
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
Positive Questions and Reflections stem from Positive Anticipation of the Future.
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

40. Decisional Balance
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.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
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 _________ what clients are saying in ways that provoke change.

41. The Poetic Principle (Appreciative Inquiry)
Being completely accepting toward another person - without reservations
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).
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.
Positive Anticipation of the Future stems from Positive Attention in the Present.

42. Action

43. Reframe

44. Renew
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
As a Wellness Coach you should not __________on clients.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
As a Wellness Coach you should __________ to necessary environmental modifications.

45. Using Substitution
'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
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
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 Actions & Outcomes stem from Positive Energy and Emotion.

46. Destiny (The 5-D CYCLE OF AI)
'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?'
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
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 purpose of Appreciative Inquiry is to elevate both the energy and self-efficacy of clients - in order to assist them in realizing their destiny.

47. Pay attention
As a Wellness Coach you should __________ to necessary environmental modifications.
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')?
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards

48. Psychological wounds
'I won't' or 'I can't'
Trans-Theoretical Model
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
The non-judgmental awareness of What is happening in the present moment.

49. Best Experience (Appreciative Interview Protocol)

50. Take minimal notes
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
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.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.