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. The Constructionist Principle (Appreciative Inquiry)
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?
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
Has identified and documented the value of numerous interventions for enhancing self-esteem
Positive Energy and Emotion stem from Positive Conversations and Interactions.

2. Effective - behavioral goals are...
'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?'
'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.'
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART

3. Solicit input and suggestions
As a Wellness Coach you should __________ to necessary environmental modifications.
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.
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
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)

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

5. client motivation
1. Priorities 2. Confidence 3. Readiness for change
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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...

6. Coaches do not...
The non-judgmental awareness of What is happening in the present moment.
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
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
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.

7. Precontemplation

8. Transtheoretical Model of Behavior Change-General
Being completely accepting toward another person - without reservations
'I will'
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.
Positive Energy and Emotion stem from Positive Conversations and Interactions.

9. Psychological wounds
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
As a Wellness Coach you should _____ with clients' feelings and needs.
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
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

10. 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
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).
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
Positive Conversations and Interactions stem from Positive Questions and Reflections.

11. NVC model for expressing empathy
Has identified and documented the value of numerous interventions for enhancing self-esteem
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
Positive Conversations and Interactions stem from Positive Questions and Reflections.

12. positive changes
Vision - Anticipation - Disputation
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
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.

13. Rewards
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).
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 process for enhancing empathic connection and honest understanding between people.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.

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

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

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

17. The Importance of a Compelling Vision
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?
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.
'I may'
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

18. Empathy vs. Sympathy

19. Outcome goals
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
A process for enhancing empathic connection and honest understanding between people.
Without being modest - what do you value most about your life? What values does your wellness vision support?
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.

20. TTM
'I am'
Trans-Theoretical Model
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 play __________.

21. Renew
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
Specific - Measurable - Action Based - Realistic - Timelined
1. Priorities 2. Confidence 3. Readiness for change
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

22. Three Wishes (Appreciative Interview Protocol)

23. outside your coaching scope
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 Allow clients to dwell on topics _____________ or expertise.
Depression - Eating disorders - Substance abuse - Anxiety disorders
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.

24. Resistance Talk
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
Any talk by the client that makes the case for change (or for not staying the same).
Any talk by the client that argues against the case for change (or for staying the same).
The positive past requires a sense of satisfaction with the domains of life that are important to an individual

25. Preparation

26. An effective wellness program should encompass...
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
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.

27. Unconditional positive regard
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
Being completely accepting toward another person - without reservations
Step back - Think - and Organize thoughts before Proceeding.

28. Take minimal notes
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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.
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)
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

29. Destiny (The 5-D CYCLE OF AI)
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.
As a Wellness Coach you should not __________ beyond their capabilities.
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
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'

30. positive changes
Successful - Perseverant Efforts
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 Praise clients for their efforts and focus on the ___________.
'I won't' or 'I can't'

31. Empathy vs. Sympathy

32. Describe a Vision
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.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.

33. Push clients
As a Wellness Coach you should not __________ beyond their capabilities.
Trans-Theoretical Model
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.

34. The Positive Principle (Appreciative Inquiry)
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
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.
Positive Actions & Outcomes stem from Positive Energy and Emotion.
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.

35. Cognitive processes
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.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
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
Positive Questions and Reflections stem from Positive Anticipation of the Future.

36. Pay attention
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.
For example - designing environmental reminders to do What is planned.
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 __________ to necessary environmental modifications.

37. Satisfaction
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
Assisting clients to 'move toward desired goals in a fulfilling manner'
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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

38. Speak the truth with love
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
'I still am'
As a Wellness Coach you should not __________ beyond their capabilities.
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.

39. REVIEWING A WELL-BEING ASSESSMENT

40. ACSM Guidelines-vigorous exercise
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
What is your confidence level on a scale of 0 to 10 for achieving this goal?
Evoking Change Talk
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.

41. Talk too much
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
'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 not...
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.

42. 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.
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
Motivational Interview
A client-centered - directive method for motivating change by exploring and resolving ambivalence.

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

44. MENTAL HEALTH RISKS
Step back - Think - and Organize thoughts before Proceeding.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
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
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.

45. Unconditional positive regard
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
Any talk by the client that makes the case for change (or for not staying the same).
Being completely accepting toward another person - without reservations
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?

46. Push clients
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
As a Wellness Coach you should not __________ beyond their capabilities.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
As a Wellness Coach you should not _____________ what clients are saying.

47. Other benefits of having clients complete a Well-Being Assessment include...
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)
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.
1. Trust and rapport 2. Honoring personality preferences 3. The written word
A client-centered - directive method for motivating change by exploring and resolving ambivalence.

48. Change Talk
As a Wellness Coach you should not _____________ what clients are saying.
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
Specific - Measurable - Action Based - Realistic - Timelined
Any talk by the client that makes the case for change (or for not staying the same).

49. Double-Sided Reflections.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
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
The non-judgmental awareness of What is happening in the present moment.
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'

50. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
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?
Specific - Measurable - Action Based - Realistic - Timelined
'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?'
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