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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. Steps to Assist Clients in Developing a Compelling Vision #3 Best Experiences
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
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
The quality or state of being in good health or one's best possible health - especially as an actively sought goal - the condition of good physical and mental health - especially when maintained by proper diet - exercise - and life habits - the maste
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.

2. What Is Coaching Psychology?
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Positive Questions and Reflections stem from Positive Anticipation of the Future.
As a Wellness Coach you should not __________on clients.

3. Measuring Client Confidence
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
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 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).
What is your confidence level on a scale of 0 to 10 for achieving this goal?

4. humor
As a Wellness Coach you should Use _______ to lighten the load.
As a Wellness Coach you should not ___________ or your issues during sessions.
Mindfulness - Savoring - Flow
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.

5. Amplified Reflections.

6. Assume you understand
As a Wellness Coach you should not _____________ what clients are saying.
Without being modest - what do you value most about your life? What values does your wellness vision support?
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
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.

7. Verbal Persuasion
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
Evoking Change Talk
Step back - Think - and Organize thoughts before Proceeding.
'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?'

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

9. Preparation

10. express themselves fully
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
Non-Violent Communication
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.

11. NVC
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.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
Non-Violent Communication
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.

12. Obtain regular input
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
Appreciative Inquiry
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
Specific - Measurable - Action Based - Realistic - Timelined

13. right balance

14. Three Wishes (Appreciative Interview Protocol)

15. The Constructionist Principle (Appreciative Inquiry)
'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.'
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?
Positive Energy and Emotion stem from Positive Conversations and Interactions.

16. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
Trans-Theoretical Model
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
Appreciative inquiry to inspire clients

17. Making a Commitment
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.
For example - writing down exactly what new behavior will be done and when.
Motivational Interview
Mindfulness - Savoring - Flow

18. Listen attentively for the use of words like obstacles - barriers - setbacks - risks - or challenges.
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 ___________ or your issues during sessions.
Positive Questions and Reflections stem from Positive Anticipation of the Future.
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)

19. Motivation Interviewing 4 principles
Has identified and documented the value of numerous interventions for enhancing self-esteem
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
Any talk by the client that argues against the case for change (or for staying the same).

20. Open-Ended Questions
'I may'
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).
Appreciative inquiry to inspire 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.

21. express themselves fully
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
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
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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.

22. ACSM Guidelines-moderate exercise
'I may'
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
Values - relational skills - and coaching processes - evidence-based where possible.
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.

23. Unconditional positive regard
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 Remember ___________ - such as birthdays - anniversaries - promotions - etc.
Being completely accepting toward another person - without reservations
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies

24. MI
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Motivational Interview

25. Wear the expert hat
Specific - Measurable - Action Based - Realistic - Timelined
Motivational Interview
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
'I may'

26. Positive Past-Elevating Memories
Observing Similar Role Models
As a Wellness Coach you should not...
Gratitude Forgiveness
Observing Similar Role Models

27. Silence

28. PHYSICAL HEALTH RISKS

29. outside your coaching scope
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?
As a Wellness Coach you should not __________on clients.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.

30. Psychological wounds
Positive Questions and Reflections stem from Positive Anticipation of the Future.
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
Step back - Think - and Organize thoughts before Proceeding.
Observing Similar Role Models

31. Verbal Persuasion
As a Wellness Coach you should _____ with clients' feelings and needs.
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.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
Evoking Change Talk

32. important days
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
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.

33. Shifted-Focus Reflections.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
'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?'
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.
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.

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

35. Giving Advice

36. positive changes
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
Positive Actions & Outcomes stem from Positive Energy and Emotion.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
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. The Poetic Principle (Appreciative Inquiry)
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).
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
Positive Anticipation of the Future stems from Positive Attention in the Present.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

38. Social Support
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 ____ your trust and rapport at the outset of each and every session.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
Positive Conversations and Interactions stem from Positive Questions and Reflections.

39. Reframe

40. Positive Reframing

41. client motivation
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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
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 design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.

42. An effective wellness program should encompass...
As a Wellness Coach you should _____ with clients' feelings and needs.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
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

43. Positive Present - Elevating Emotions
'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 belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
Mindfulness - Savoring - Flow
As a Wellness Coach you should not play __________.

44. Coaches do not...
'I won't' or 'I can't'
Without being modest - what do you value most about your life? What values does your wellness vision support?
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
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

45. Three key components of coaching psychology used by professional coaches are...
Values - relational skills - and coaching processes - evidence-based where possible.
A process for enhancing empathic connection and honest understanding between people.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should Support ______________ with a variety of motivational tools.

46. Resistance Talk
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
'I am'
Any talk by the client that argues against the case for change (or for staying the same).

47. Nonviolent Communication
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
A process for enhancing empathic connection and honest understanding between people.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
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.

48. Renew
Successful - Perseverant Efforts
Any talk by the client that argues against the case for change (or for staying the same).
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
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.

49. REACH
For example - designing environmental reminders to do What is planned.
As a Wellness Coach you should Use _______ to lighten the load.
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
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness

50. Reflect back
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
'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?'
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.