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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. 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 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.
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 Begin each session by asking clients how they feel now. Give clients a chance to _____________.

2. TTM
'I will'
Trans-Theoretical Model
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.
The positive past requires a sense of satisfaction with the domains of life that are important to an individual

3. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
As a Wellness Coach you should not _____________ what clients are saying.
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?
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.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards

4. SMART goals
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
Any talk by the client that makes the case for change (or for not staying the same).
Specific - Measurable - Action Based - Realistic - Timelined
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?

5. Humor & Playfulness
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 not play __________.
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
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?

6. ACSM Guidelines-moderate exercise
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.
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
Being completely accepting toward another person - without reservations

7. Coaching psychology goal

8. explore
For example - designing environmental reminders to do What is planned.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

9. Mastery Experiences
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
Step back - Think - and Organize thoughts before Proceeding.
Assisting clients to 'move toward desired goals in a fulfilling manner'
Successful - Perseverant Efforts

10. Challenge clients to aim higher
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
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 _____________ - if you think they can accomplish more.
'I will'

11. The Importance of a Compelling Vision
As a Wellness Coach you should not...
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
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.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

12. Three Wishes (Appreciative Interview Protocol)

13. Behavioral processes
Mindfulness - Savoring - Flow
Depression - Eating disorders - Substance abuse - Anxiety disorders
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards

14. When to Refer Clients
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.
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
Depression - Eating disorders - Substance abuse - Anxiety disorders

15. AI
Appreciative Inquiry
Values - relational skills - and coaching processes - evidence-based where possible.
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
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.

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. Measuring Client Confidence
What is your confidence level on a scale of 0 to 10 for achieving this goal?
The non-judgmental awareness of What is happening in the present moment.
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.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.

18. Self-efficacy

19. Social Cognitive Theory
Successful - Perseverant Efforts
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 science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching

20. An effective wellness program should encompass...
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.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
The non-judgmental awareness of What is happening in the present moment.

21. Wear the expert hat
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)
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.

22. Behavioral Goals are SMART Goals
Motivational Interview
Positive Questions and Reflections stem from Positive Anticipation of the Future.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
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

23. Take minimal notes
1. Priorities 2. Confidence 3. Readiness for change
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).

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

25. Mastery Experiences
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
'I will'
'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.'
Successful - Perseverant Efforts

26. Verbal Persuasion
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)
Evoking Change Talk
For example - writing down exactly what new behavior will be done and when.
'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?'

27. SMART goals
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
Specific - Measurable - Action Based - Realistic - Timelined
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 _____________ - if you think they can accomplish more.

28. Self-efficacy

29. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
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.
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?
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.

30. Steps to Assist Clients in Developing a Compelling Vision #8 Challenges
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
Any talk by the client that argues against the case for change (or for staying the same).
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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?

31. Obtain regular input
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
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.

32. 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).
Step back - Think - and Organize thoughts before Proceeding.
Trans-Theoretical Model
As a Wellness Coach you should _____ with clients' feelings and needs.

33. Most of your client prospects will be in the
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
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
'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...

34. Maintenance

35. Double-Sided Reflections.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
A respectful understanding of another person's experience - including his or her feelings - needs - & 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?
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.

36. Coaches do not...
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 not...
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
Non-Violent Communication

37. 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
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 ___________ or your issues during sessions.
As a Wellness Coach you should _________ between sessions.

38. Steps to Assist Clients in Developing a Compelling Vision #3 Best Experiences
1. Priorities 2. Confidence 3. Readiness for change
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)
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

39. Three Wishes (Appreciative Interview Protocol)

40. right balance

41. What is Wellness?

42. Change Talk
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.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
Any talk by the client that makes the case for change (or for not staying the same).

43. MI
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
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
Motivational Interview
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.

44. Positive Present - Elevating Emotions
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
Mindfulness - Savoring - Flow
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.

45. The Constructionist Principle (Appreciative Inquiry)
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
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.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
Depression - Eating disorders - Substance abuse - Anxiety disorders

46. NVC
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.)
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
Non-Violent Communication
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'

47. The outcomes delivered by coaches include...

48. Making a Commitment
For example - writing down exactly what new behavior will be done and when.
As a Wellness Coach you should __________ to necessary environmental modifications.
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.
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.

49. REACH
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.
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')?
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
'I won't' or 'I can't'

50. Amplified Reflections.