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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. DEVELOPING DISCREPANCY
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 am'
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
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.

2. psychotherapist
The non-judgmental awareness of What is happening in the present moment.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
As a Wellness Coach you should not play __________.
Being completely accepting toward another person - without reservations

3. Resistance Talk
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?
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
Any talk by the client that argues against the case for change (or for staying the same).

4. The Constructionist Principle (Appreciative Inquiry)
'I am'
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.
Successful - Perseverant Efforts

5. Open-Ended Questions
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).
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')?
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
As a Wellness Coach you should not...

6. Self-efficacy
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
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?
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching

7. Precontemplation

8. Using Substitution
Depression - Eating disorders - Substance abuse - Anxiety disorders
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
Any talk by the client that argues against the case for change (or for staying the same).
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?

9. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
'I won't' or 'I can't'
'I may'
Without being modest - what do you value most about your life? What values does your wellness vision support?
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)

10. Maintenance

11. Empathy vs. Sympathy

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

13. The Simultaneity Principle (Appreciative Inquiry)
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.
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 Conversations and Interactions stem from Positive Questions and Reflections.
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

14. 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.
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?
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
Positive Questions and Reflections stem from Positive Anticipation of the Future.

15. DEVELOPING DISCREPANCY
As a Wellness Coach you should not ___________ with a lack of change.
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.
As a Wellness Coach you should not play __________.
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.

16. Mastery Experiences
Specific - Measurable - Action Based - Realistic - Timelined
Successful - Perseverant Efforts
As a Wellness Coach you should not ___________ with a lack of change.
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).

17. ACSM Guidelines-vigorous exercise
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
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
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

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

19. REACH
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
Positive Energy and Emotion stem from Positive Conversations and Interactions.
1. Priorities 2. Confidence 3. Readiness for change
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.

20. What is Wellness?

21. Reframe

22. Important components of a Compelling Vision
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
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)
Positive Actions & Outcomes stem from Positive Energy and Emotion.
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')?

23. Cognitive processes
Without being modest - what do you value most about your life? What values does your wellness vision support?
As a Wellness Coach you should _______________ - books - and other publications.
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
What is your confidence level on a scale of 0 to 10 for achieving this goal?

24. Assume you understand
As a Wellness Coach you should not _____________ what clients are saying.
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.
Step back - Think - and Organize thoughts before Proceeding.
1. Trust and rapport 2. Honoring personality preferences 3. The written word

25. Take minimal notes
Specific - Measurable - Action Based - Realistic - Timelined
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
As a Wellness Coach you should Use _______ to lighten the load.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.

26. Giving Advice

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

28. Outcome goals
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
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.)
'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 Support ______________ with a variety of motivational tools.

29. 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.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
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.
'I will'

30. The outcomes delivered by coaches include...

31. Most of your client prospects will be in the
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 not _____________ what clients are saying.
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?

32. explore
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
As a Wellness Coach you should not play __________.
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.

33. AI
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
As a Wellness Coach you should not __________on clients.
Appreciative Inquiry
As a Wellness Coach you should _____ with clients' feelings and needs.

34. psychotherapist
As a Wellness Coach you should not play __________.
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.
'I am'

35. Behavioral Goals are SMART Goals
Positive Actions & Outcomes stem from Positive Energy and Emotion.
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
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

36. Essential parts of a wellness vision
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
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
Positive Actions & Outcomes stem from Positive Energy and Emotion.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.

37. Open-Ended Questions
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 not __________ beyond their capabilities.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

38. express themselves fully
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?
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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)

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

40. Impose your goals
Positive Energy and Emotion stem from Positive Conversations and Interactions.
As a Wellness Coach you should not __________on clients.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
Observing Similar Role Models

41. MENTAL HEALTH RISKS
Values - relational skills - and coaching processes - evidence-based where possible.
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.
Specific - Measurable - Action Based - Realistic - Timelined
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

42. PHYSICAL HEALTH RISKS

43. Coaching psychology goal

44. assumptions
'I still am'
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.
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.
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.

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

46. REACH
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
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?

47. REVIEWING A WELL-BEING ASSESSMENT

48. Self-Esteem
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
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)

49. Stay current in health/fitness/wellness news
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.
As a Wellness Coach you should _______________ - books - and other publications.
'I won't' or 'I can't'
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?

50. The outcomes delivered by coaches include...