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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. 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)
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
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 ___________ to evoke stories as learning experiences.

2. Mindfulness
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.
Has identified and documented the value of numerous interventions for enhancing self-esteem
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
The non-judgmental awareness of What is happening in the present moment.

3. Positive Future - Elevating Trajectories
'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
Vision - Anticipation - Disputation
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.

4. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
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?
'I won't' or 'I can't'
Without being modest - what do you value most about your life? What values does your wellness vision support?
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?

5. SMART goals
As a Wellness Coach you should not ___________ or your issues during sessions.
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
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?
Specific - Measurable - Action Based - Realistic - Timelined

6. Behavioral processes
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
'I will'
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.

7. NVC
Non-Violent Communication
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.
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?
Mindfulness - Savoring - Flow

8. Positive Present - Elevating Emotions
Values - relational skills - and coaching processes - evidence-based where possible.
Mindfulness - Savoring - Flow
As a Wellness Coach you should _____________ - if you think they can accomplish more.
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).

9. Positive Psychology
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.
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 ___________.
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).

10. Mastery Experiences
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)
Successful - Perseverant Efforts
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.
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).

11. Self-Esteem
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 Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
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.
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?

12. Wear the expert hat
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).
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
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.

13. 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.
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
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.
Evoking Change Talk

14. ACSM Guidelines-vigorous exercise
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
As a Wellness Coach you should _______________ - books - and other publications.
For example - designing environmental reminders to do What is planned.
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

15. Core Values (Appreciative Interview Protocol)

16. Reframe

17. REACH
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
Positive Questions and Reflections stem from Positive Anticipation of the Future.

18. Empathy

19. Decisional Balance
Non-Violent Communication
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?
Assisting clients to 'move toward desired goals in a fulfilling manner'
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health

20. Steps to Assist Clients in Developing a Compelling Vision #1 First Picture

21. Self-efficacy

22. Measuring Client Confidence
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 ____________ - but enough to refresh your memory about important client issues from week to week.
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?

23. Positive Psychology
Has identified and documented the value of numerous interventions for enhancing self-esteem
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.

24. Core Values (Appreciative Interview Protocol)

25. 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.
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
As a Wellness Coach you should not ___________ with a lack of change.
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'

26. The Simultaneity Principle (Appreciative Inquiry)
Positive Conversations and Interactions stem from Positive Questions and Reflections.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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
Assisting clients to 'move toward desired goals in a fulfilling manner'

27. Action

28. 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.
For example - designing environmental reminders to do What is planned.
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).

29. express themselves fully
Depression - Eating disorders - Substance abuse - Anxiety disorders
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
As a Wellness Coach you should not...

30. TTM
Trans-Theoretical Model
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
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
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?

31. AI
Appreciative Inquiry
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
What is your confidence level on a scale of 0 to 10 for achieving this goal?
'I will'

32. positive changes
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.

33. Rewards
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
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.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.

34. Challenge clients to aim higher
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
As a Wellness Coach you should _____________ - if you think they can accomplish more.
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

35. Physiological / Affective States
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.
Any talk by the client that argues against the case for change (or for staying the same).
As a Wellness Coach you should _____________ - if you think they can accomplish more.
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.

36. assumptions
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.
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 _____ with clients' feelings and needs.
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?

37. Championing
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
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
Non-Violent Communication
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.

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

39. Cognitive processes
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
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. 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
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?

40. Define (The 5-D CYCLE OF AI)
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
As a Wellness Coach you should _________ between sessions.
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 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).

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

42. Pay attention
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 necessary environmental modifications.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
For example - writing down exactly what new behavior will be done and when.

43. Open-Ended Questions
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.)
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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).

44. psychotherapist
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.
'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.'
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns

45. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
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?
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.)
As a Wellness Coach you should _________ between sessions.
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.

46. Three Wishes (Appreciative Interview Protocol)

47. essential for coaches to put clients at ease and to bring them into their confidence through...
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
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

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

49. Empathy

50. The outcomes delivered by coaches include...