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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. Mindfulness
As a Wellness Coach you should _____ with clients' feelings and needs.
Has identified and documented the value of numerous interventions for enhancing self-esteem
The non-judgmental awareness of What is happening in the present moment.
'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?'

2. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)

3. Positive Reframing

4. A holistic Well-Being Assessment covers the many different components
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.
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
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
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?

5. ABCDE model of disputation
As a Wellness Coach you should not ___________ or your issues during 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.
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
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.

6. Describe a Vision
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
Successful - Perseverant Efforts
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

7. Assume you understand
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 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 _____________ what clients are saying.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy

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

9. A holistic Well-Being Assessment covers the many different components
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
'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?'
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
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health

10. Take minimal notes
1. Priorities 2. Confidence 3. Readiness for change
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.

11. Steps to Assist Clients in Developing a Compelling Vision #3 Best Experiences
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
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 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 ____ your trust and rapport at the outset of each and every session.

12. Three key components of coaching psychology used by professional coaches are...
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 __________ beyond their capabilities.
The non-judgmental awareness of What is happening in the present moment.
Values - relational skills - and coaching processes - evidence-based where possible.

13. positive
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Any talk by the client that makes the case for change (or for not staying the same).
As a Wellness Coach you should not...
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.

14. TTM
Trans-Theoretical Model
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
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.
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

15. Positive Present - Elevating Emotions
Mindfulness - Savoring - Flow
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
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.)
Increased self-awareness and self-knowledge - Acquisition of new knowledge and skills - Attainment of personal and professional goals - Sustainable behavior change - Increased life satisfaction - Increased self-efficacy - Becoming one's best s

16. SMART goals
Specific - Measurable - Action Based - Realistic - Timelined
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
As a Wellness Coach you should not __________ beyond their capabilities.
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.

17. Ask open-ended questions
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
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
'I am'

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

19. Contemplation

20. When people are thinking about changing a behavior - they can ask themselves three basic questions

21. outside your coaching scope
Positive Anticipation of the Future stems from Positive Attention in the Present.
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
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.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.

22. Humor & Playfulness
Vision - Anticipation - Disputation
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
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
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.

23. Assessments are invaluable to coaches in the health - fitness - and wellness fields because they provide...

24. Speak the truth with love
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 _______________ - as long as it builds self-esteem and self-efficacy.
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 ___________ regarding What is and is not working in the coaching process.

25. right balance

26. Three Wishes (Appreciative Interview Protocol)

27. ABCDE model of disputation
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.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
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

28. Essential parts of a wellness vision
Depression - Eating disorders - Substance abuse - Anxiety disorders
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.
The non-judgmental awareness of What is happening in the present moment.
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

29. Focus on yourself
Gratitude Forgiveness
As a Wellness Coach you should not ___________ or your issues during sessions.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
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

30. Effective - behavioral goals are...
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
'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?'
'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?'
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.

31. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
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')?
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
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 purpose of Appreciative Inquiry is to elevate both the energy and self-efficacy of clients - in order to assist them in realizing their destiny.

32. supportive
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.
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.
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).

33. psychotherapist
As a Wellness Coach you should not play __________.
As a Wellness Coach you should __________ to necessary environmental modifications.
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.
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

34. assumptions
Gratitude Forgiveness
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.
Without being modest - what do you value most about your life? What values does your wellness vision support?
Values - relational skills - and coaching processes - evidence-based where possible.

35. When people are thinking about changing a behavior - they can ask themselves three basic questions

36. Giving Advice

37. Empathy

38. Wear the expert hat
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
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?
For example - designing environmental reminders to do What is planned.
'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?'

39. Best Experience (Appreciative Interview Protocol)

40. Behavioral Goals are SMART Goals
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.
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.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
As a Wellness Coach you should _____ with clients' feelings and needs.

41. client motivation
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
As a Wellness Coach you should _________ between sessions.
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 Support ______________ with a variety of motivational tools.

42. Cognitive processes
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
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
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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).

43. Steps to Assist Clients in Developing a Compelling Vision #5 Motivators
As a Wellness Coach you should _____________ - if you think they can accomplish more.
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
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.)
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

44. The Importance of a Compelling Vision
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
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.
Evoking Change Talk
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

45. Amplified Reflections.

46. Impose your goals
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
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
Observing Similar Role Models
As a Wellness Coach you should not __________on clients.

47. Simple Reflections.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
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.
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
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.

48. Speak the truth with love
Vision - Anticipation - Disputation
For example - writing down exactly what new behavior will be done and when.
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 _______________ - as long as it builds self-esteem and self-efficacy.

49. Positive Psychology
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. Priorities 2. Confidence 3. Readiness for change
Has identified and documented the value of numerous interventions for enhancing self-esteem
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.

50. Coaches do not...
As a Wellness Coach you should not _____________ what clients are saying.
As a Wellness Coach you should not ___________ or your issues during sessions.
Appreciative inquiry to inspire clients
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.