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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. Push clients
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.
As a Wellness Coach you should not __________ beyond their capabilities.
'I still am'
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.

2. TTM
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?
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
Trans-Theoretical Model

3. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
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
Without being modest - what do you value most about your life? What values does your wellness vision support?
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.

4. Other benefits of having clients complete a Well-Being Assessment include...
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
As a Wellness Coach you should __________ to necessary environmental modifications.
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
1. Trust and rapport 2. Honoring personality preferences 3. The written word

5. Contemplation

6. Resistance Talk
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
Any talk by the client that argues against the case for change (or for staying the same).
Non-Violent Communication

7. Measuring Client Confidence
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
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.
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.

8. REACH
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

9. Effective - behavioral goals are...
Successful - Perseverant Efforts
Any talk by the client that makes the case for change (or for not staying the same).
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART

10. A holistic Well-Being Assessment covers the many different components
As a Wellness Coach you should Use _______ to lighten the load.
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. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
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?

11. When to Refer Clients
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).
Successful - Perseverant Efforts
Depression - Eating disorders - Substance abuse - Anxiety disorders
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)

12. Self-efficacy

13. Motivation Interviewing 4 principles
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
Observing Similar Role Models
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.

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

15. Speak the truth with love
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
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 _______________ - as long as it builds self-esteem and self-efficacy.
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.

16. Satisfaction
Gratitude Forgiveness
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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 not play __________.

17. Solicit input and suggestions
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
As a Wellness Coach you should not _____________ what clients are saying.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
Without being modest - what do you value most about your life? What values does your wellness vision support?

18. Reflect back
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.)
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.
As a Wellness Coach you should not __________on clients.
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.

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

20. Psychological wounds
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
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
Positive Actions & Outcomes stem from Positive Energy and Emotion.
'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?'

21. Focus on yourself
As a Wellness Coach you should not ___________ or your issues during sessions.
'I am'
Successful - Perseverant Efforts
Assisting clients to 'move toward desired goals in a fulfilling manner'

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

23. Shifted-Focus Reflections.
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
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.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
Being completely accepting toward another person - without reservations

24. Self-efficacy
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
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 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 ________ 'failures' as 'life lessons' and 'learning opportunities'.

25. positive
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
Successful - Perseverant Efforts
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.
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.

26. MENTAL HEALTH RISKS
Positive Energy and Emotion stem from Positive Conversations and Interactions.
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.
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.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound

27. STOP Tool
As a Wellness Coach you should _____________ - if you think they can accomplish more.
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.
Step back - Think - and Organize thoughts before Proceeding.
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

28. Empathy

29. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
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.
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?
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.

30. Humor & Playfulness
Observing Similar Role Models
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).
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
As a Wellness Coach you should not _____________ what clients are saying.

31. Reframe

32. Steps to Assist Clients in Developing a Compelling Vision #3 Best Experiences
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
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.
Non-Violent Communication
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?

33. Most of your client prospects will be in the
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
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
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 is your confidence level on a scale of 0 to 10 for achieving this goal?

34. Behavioral Goals are SMART Goals
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
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 Use _______ to lighten the load.

35. Self-Esteem
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
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
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
Dietary - exercise - stress management - and health maintenance/disease prevention strategies

36. An effective wellness program should encompass...
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.
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?
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
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?

37. 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)
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 not ___________ with a lack of change.
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?

38. Generative Conditions (Appreciative Interview Protocol)

39. Steps to Assist Clients in Developing a Compelling Vision #8 Challenges
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?
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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

40. Essential parts of a wellness vision
'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?'
Positive Questions and Reflections stem from Positive Anticipation of the Future.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
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

41. Renew
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
Without being modest - what do you value most about your life? What values does your wellness vision support?
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
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)

42. assumptions
Positive Conversations and Interactions stem from Positive Questions and Reflections.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
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 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.

43. Precontemplation

44. The Constructionist Principle (Appreciative Inquiry)
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.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.

45. Three Wishes (Appreciative Interview Protocol)

46. The five stages of change are...
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)
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.)
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)
'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

47. Discover (The 5-D CYCLE OF AI)
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.
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
Without being modest - what do you value most about your life? What values does your wellness vision support?
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.

48. Self-efficacy
As a Wellness Coach you should not ___________ or your issues during sessions.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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 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.

49. Solicit input and suggestions
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
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
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')?
For example - designing environmental reminders to do What is planned.

50. PHYSICAL HEALTH RISKS