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. positive changes
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
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.
'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?'
Dietary - exercise - stress management - and health maintenance/disease prevention strategies

2. Physiological / Affective States
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
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.
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.
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.

3. ACSM Guidelines-vigorous exercise
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
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
Specific - Measurable - Action Based - Realistic - Timelined
As a Wellness Coach you should not _____________ what clients are saying.

4. 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).
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
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 Actions & Outcomes stem from Positive Energy and Emotion.

5. Ask open-ended questions
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
Assisting clients to 'move toward desired goals in a fulfilling manner'
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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

6. Simple Reflections.
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.
'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

7. judgment
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
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 Use _______ to lighten the load.
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.

8. Positive Present - Elevating Emotions
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
Without being modest - what do you value most about your life? What values does your wellness vision support?
Mindfulness - Savoring - Flow
A process for enhancing empathic connection and honest understanding between people.

9. Unconditional positive regard
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.
Being completely accepting toward another person - without reservations
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
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.

10. Core Values (Appreciative Interview Protocol)

11. right balance

12. Simple Reflections.
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
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
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
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.)

13. An effective wellness program should encompass...
Has identified and documented the value of numerous interventions for enhancing self-esteem
'I will'
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.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies

14. Vision Level
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).
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies

15. explore
Appreciative inquiry to inspire clients
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

16. When is personal disclosure on the part of the coach appropriate?
Depression - Eating disorders - Substance abuse - Anxiety disorders
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
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).
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

17. Effective - behavioral goals are...
As a Wellness Coach you should _______________ - books - and other publications.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns

18. Steps to Assist Clients in Developing a Compelling Vision #8 Challenges
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
Values - relational skills - and coaching processes - evidence-based where possible.
Observing Similar Role Models
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?

19. ACSM Guidelines-moderate exercise
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
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
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 not _____________ what clients are saying.

20. Shifted-Focus Reflections.
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.
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
As a Wellness Coach you should not __________ beyond their capabilities.
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).

21. Action

22. Giving Advice

23. Rewards
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
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.

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

25. PHYSICAL HEALTH RISKS

26. Maintenance

27. Resistance Talk
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
Any talk by the client that argues against the case for change (or for staying the same).
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)

28. Using Cues
As a Wellness Coach you should Use _______ to lighten the load.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
For example - designing environmental reminders to do What is planned.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.

29. outside your coaching scope
Appreciative Inquiry
Positive Energy and Emotion stem from Positive Conversations and Interactions.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.

30. Using Substitution
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
Values - relational skills - and coaching processes - evidence-based where possible.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.

31. Mastery Experiences
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
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')?
Successful - Perseverant Efforts
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.

32. Self-efficacy

33. When to Refer Clients
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
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.
Depression - Eating disorders - Substance abuse - Anxiety disorders
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

34. Destiny (The 5-D CYCLE OF AI)
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 purpose of Appreciative Inquiry is to elevate both the energy and self-efficacy of clients - in order to assist them in realizing their destiny.
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.
For example - writing down exactly what new behavior will be done and when.

35. Coaching psychology goal

36. Steps to Assist Clients in Developing a Compelling Vision #13 Ready - Confident - & Committed

37. NVC model for expressing empathy
What is your confidence level on a scale of 0 to 10 for achieving this goal?
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
Positive Anticipation of the Future stems from Positive Attention in the Present.
The non-judgmental awareness of What is happening in the present moment.

38. Reflect back
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
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 __________ to necessary environmental modifications.
A process for enhancing empathic connection and honest understanding between people.

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

40. A holistic Well-Being Assessment covers the many different components
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
Assisting clients to 'move toward desired goals in a fulfilling manner'
Specific - Measurable - Action Based - Realistic - Timelined

41. STOP Tool
'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
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.
Step back - Think - and Organize thoughts before Proceeding.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.

42. Positive Past-Elevating Memories
Gratitude Forgiveness
As a Wellness Coach you should not ___________ with a lack of 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.
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.

43. Dangerous behavior
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
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
As a Wellness Coach you should _________ between sessions.
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

44. Double-Sided Reflections.
'I am'
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.

45. Self-efficacy
Trans-Theoretical Model
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
'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?'
A respectful understanding of another person's experience - including his or her feelings - needs - & desires

46. Take minimal notes
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
Specific - Measurable - Action Based - Realistic - Timelined
Appreciative inquiry to inspire clients
As a Wellness Coach you should not ___________ or your issues during sessions.

47. Self-Esteem
Any talk by the client that argues against the case for change (or for staying the same).
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
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 not Allow clients to dwell on topics _____________ or expertise.

48. Change Talk
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 __________ to necessary environmental modifications.
Any talk by the client that makes the case for change (or for not staying the same).
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching

49. A holistic Well-Being Assessment covers the many different components
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
'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?'
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health

50. REACH
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
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.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?