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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. 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).
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.
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.
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.

2. Three key components of coaching psychology used by professional coaches are...
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. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
Successful - Perseverant Efforts
Values - relational skills - and coaching processes - evidence-based where possible.

3. Measuring Client Confidence
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
As a Wellness Coach you should not...
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
What is your confidence level on a scale of 0 to 10 for achieving this goal?

4. explore
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Depression - Eating disorders - Substance abuse - Anxiety disorders

5. Reflective Listening Statements
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
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
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.

6. positive changes
As a Wellness Coach you should not __________ beyond their capabilities.
'I won't' or 'I can't'
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.

7. Important components of a Compelling Vision
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
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)
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
Trans-Theoretical Model

8. Discover (The 5-D CYCLE OF AI)
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
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.
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?

9. Power of Accountability in Goal Setting

10. Empathy

11. ACSM Guidelines-vigorous exercise
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
Appreciative inquiry to inspire clients
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

12. TTM
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
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
Trans-Theoretical Model

13. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
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?
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?
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

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

15. Maintenance

16. essential for coaches to put clients at ease and to bring them into their confidence through...
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
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
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.)
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

17. Self-efficacy

18. STOP Tool
'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?'
As a Wellness Coach you should not play __________.
Step back - Think - and Organize thoughts before Proceeding.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

19. Action

20. The Simultaneity Principle (Appreciative Inquiry)
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
'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?'
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.
Positive Conversations and Interactions stem from Positive Questions and Reflections.

21. 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 _____ with clients' feelings and needs.
'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.'
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).

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

23. Cognitive processes
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
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
'I am'

24. Power of Accountability in Goal Setting

25. The Anticipatory Principle (Appreciative Inquiry)
Trans-Theoretical Model
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
Positive Questions and Reflections stem from Positive Anticipation of the Future.
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

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

27. psychotherapist
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
Successful - Perseverant Efforts
As a Wellness Coach you should not play __________.
As a Wellness Coach you should __________ to necessary environmental modifications.

28. Precontemplation

29. Describe a Vision
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
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?

30. Positive Present - Elevating Emotions
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
Values - relational skills - and coaching processes - evidence-based where possible.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
Mindfulness - Savoring - Flow

31. The outcomes delivered by coaches include...

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

33. Preparation

34. Coaching start with what type of communication?
Observing Similar Role Models
Appreciative inquiry to inspire clients
As a Wellness Coach you should _____________ - if you think they can accomplish more.
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?

35. MENTAL HEALTH RISKS
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.
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.
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.
As a Wellness Coach you should not ___________ or your issues during sessions.

36. The five stages of change are...
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)
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
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
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.

37. AI
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
Values - relational skills - and coaching processes - evidence-based where possible.
Appreciative Inquiry
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.

38. Rewards
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
Depression - Eating disorders - Substance abuse - Anxiety disorders
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).
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.

39. Become impatient
Values - relational skills - and coaching processes - evidence-based where possible.
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.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
As a Wellness Coach you should not ___________ with a lack of change.

40. Generative Conditions (Appreciative Interview Protocol)

41. Positive Psychology
Has identified and documented the value of numerous interventions for enhancing self-esteem
1. Priorities 2. Confidence 3. Readiness for change
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. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy

42. ABCDE model of disputation
Successful - Perseverant Efforts
'I will'
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.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?

43. What is Wellness?

44. 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
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
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
Positive Energy and Emotion stem from Positive Conversations and Interactions.

45. Wear the expert hat
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
As a Wellness Coach you should _______________ - books - and other publications.

46. MI
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
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.)
Motivational Interview
Positive Questions and Reflections stem from Positive Anticipation of the Future.

47. Transtheoretical Model of Behavior Change-General
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.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
Without being modest - what do you value most about your life? What values does your wellness vision support?
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'

48. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
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?
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.
Has identified and documented the value of numerous interventions for enhancing self-esteem

49. Double-Sided Reflections.
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.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
Positive Questions and Reflections stem from Positive Anticipation of the Future.
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).

50. The Importance of a Compelling Vision
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
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 ____ your trust and rapport at the outset of each and every session.
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.