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. Nonviolent Communication
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Positive Conversations and Interactions stem from Positive Questions and Reflections.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
A process for enhancing empathic connection and honest understanding between people.

2. Solicit input and suggestions
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?
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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?
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.

3. ABCDE model of disputation
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.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
Mindfulness - Savoring - Flow
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

4. Steps to Assist Clients in Developing a Compelling Vision #8 Challenges
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 _____________ - if you think they can accomplish more.
Non-Violent Communication
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?

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

6. Obtain regular input
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 ___________ regarding What is and is not working in the coaching process.
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 Use _______ to lighten the load.

7. Preparation

8. Rewards
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
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 _______________ - books - and other publications.
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.

9. Empathy

10. Simple Reflections.
As a Wellness Coach you should not play __________.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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

11. Motivational Interviewing
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
As a Wellness Coach you should _____________ - if you think they can accomplish more.
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?

12. Coaching start with what type of communication?
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 ____ your trust and rapport at the outset of each and every session.
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.
Appreciative inquiry to inspire clients

13. Social Support
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.
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
Positive Energy and Emotion stem from Positive Conversations and Interactions.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

14. Using Substitution
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.

15. Coaches do not...
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
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.

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

17. Essential parts of a wellness vision
Being completely accepting toward another person - without reservations
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
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 ___________ regarding What is and is not working in the coaching process.

18. Empathy

19. Three Wishes (Appreciative Interview Protocol)

20. Empathy vs. Sympathy

21. Examples of three-month behavioral goals that support desired outcomes

22. Contemplation

23. Rewards
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.)
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns

24. Using Cues
For example - designing environmental reminders to do What is planned.
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. 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 Be a _____________. Don't interrupt or cut clients off when they are speaking.

25. The Importance of a Compelling Vision
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).
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.
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.
Being completely accepting toward another person - without reservations

26. An effective wellness program should encompass...
'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?'
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.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
'I won't' or 'I can't'

27. Precontemplation

28. Ask open-ended questions
Positive Questions and Reflections stem from Positive Anticipation of the Future.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
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.

29. Maintenance

30. Positive Psychology
Has identified and documented the value of numerous interventions for enhancing self-esteem
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.
As a Wellness Coach you should _____ with clients' feelings and needs.
A client-centered - directive method for motivating change by exploring and resolving ambivalence.

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

32. Vicarious Experiences
Has identified and documented the value of numerous interventions for enhancing self-esteem
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
Observing Similar Role Models
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?

33. Stay current in health/fitness/wellness news
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?
As a Wellness Coach you should _______________ - books - and other publications.
'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
As a Wellness Coach you should not __________on clients.

34. Generative Conditions (Appreciative Interview Protocol)

35. NVC
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
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?
Non-Violent Communication

36. Examples of three-month behavioral goals that support desired outcomes

37. Renew
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
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?
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health

38. Preparation

39. Vision Level
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.

40. Most of your client prospects will be in the
'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
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
As a Wellness Coach you should not __________ beyond their capabilities.

41. The outcomes delivered by coaches include...

42. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
Trans-Theoretical Model
As a Wellness Coach you should _______________ - books - and other publications.
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?

43. Using Substitution
Values - relational skills - and coaching processes - evidence-based where possible.
As a Wellness Coach you should _____ with clients' feelings and needs.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.

44. ACSM Guidelines-vigorous exercise
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')?
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
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.
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.

45. Focus on yourself
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
As a Wellness Coach you should not ___________ or your issues during sessions.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
Specific - Measurable - Action Based - Realistic - Timelined

46. Impose your goals
As a Wellness Coach you should not __________on clients.
Appreciative inquiry to inspire clients
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.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

47. Maintenance

48. Renew
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.
Appreciative inquiry to inspire clients
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.

49. judgment
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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?
A client-centered - directive method for motivating change by exploring and resolving ambivalence.

50. When is personal disclosure on the part of the coach appropriate?
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).
Appreciative Inquiry
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Observing Similar Role Models