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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. Empathy vs. Sympathy

2. Motivation Interviewing 4 principles
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.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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

3. An effective wellness program should encompass...
Positive Anticipation of the Future stems from Positive Attention in the Present.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
1. Priorities 2. Confidence 3. Readiness for change

4. Motivation Interviewing 4 principles
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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 __________ to necessary environmental modifications.
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).

5. Transtheoretical Model of Behavior Change-General
Positive Conversations and Interactions stem from Positive Questions and Reflections.
'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
As a Wellness Coach you should not...
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.

6. right balance

7. Other benefits of having clients complete a Well-Being Assessment include...
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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.

8. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
Decisional balance involves evaluating the pros and cons of change: What are the costs and benefits of not changing? What are the costs and benefits of changing?
As a Wellness Coach you should Use _______ to lighten the load.
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?

9. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
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')?
'I won't' or 'I can't'
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

10. Simple Reflections.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive 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
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 Be a _____________. Don't interrupt or cut clients off when they are speaking.

11. Decisional Balance
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)
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
Decisional balance involves evaluating the pros and cons of change: What are the costs and benefits of not changing? What are the costs and benefits of changing?
As a Wellness Coach you should not __________ beyond their capabilities.

12. Maintenance

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

14. judgment
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

15. MENTAL HEALTH RISKS
'I won't' or 'I can't'
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
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.

16. Describe a Vision
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
Mindfulness - Savoring - Flow

17. Reflect back
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
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?
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.
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)

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

19. Behavioral processes
Evoking Change Talk
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
1. Trust and rapport 2. Honoring personality preferences 3. The written word

20. Social Cognitive Theory
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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
Non-Violent Communication
As a Wellness Coach you should Use _______ to lighten the load.

21. Effective - behavioral goals are...
Positive Anticipation of the Future stems from Positive Attention in the Present.
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
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'

22. Push clients
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.
Motivational Interview
As a Wellness Coach you should not __________ beyond their capabilities.

23. The Anticipatory 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.'
Positive Questions and Reflections stem from Positive Anticipation of the Future.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
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

24. Positive Past-Elevating Memories
Depression - Eating disorders - Substance abuse - Anxiety disorders
Gratitude Forgiveness
As a Wellness Coach you should not ___________ or your issues during sessions.
Assisting clients to 'move toward desired goals in a fulfilling manner'

25. 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).
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.
Appreciative Inquiry
As a Wellness Coach you should ___________ to evoke stories as learning experiences.

26. important days
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
Being completely accepting toward another person - without reservations
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

27. MENTAL HEALTH RISKS
Mindfulness - Savoring - Flow
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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 Keep an upbeat - energetic - and __________ attitude at all times.

28. Coaching start with what type of communication?
Appreciative inquiry to inspire clients
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.
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.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

29. Send emails
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 _________ between sessions.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.

30. Listen attentively for the use of words like obstacles - barriers - setbacks - risks - or challenges.
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.
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.
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.
Mindfulness - Savoring - Flow

31. Coaches do not...
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
For example - writing down exactly what new behavior will be done and when.
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.

32. 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
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Trans-Theoretical Model
Any talk by the client that makes the case for change (or for not staying the same).

33. Coaches do not...
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
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.

34. The Simultaneity Principle (Appreciative Inquiry)
Any talk by the client that makes the case for change (or for not staying the same).
Positive Conversations and Interactions stem from Positive Questions and Reflections.
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. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections

35. Satisfaction
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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
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 positive past requires a sense of satisfaction with the domains of life that are important to an individual

36. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
A process for enhancing empathic connection and honest understanding between people.
1. Priorities 2. Confidence 3. Readiness for change
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?
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections

37. Additionally - an assessment can provide initial information about a client's
Assisting clients to 'move toward desired goals in a fulfilling manner'
1. Priorities 2. Confidence 3. Readiness for change
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')?
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

38. supportive
Values - relational skills - and coaching processes - evidence-based where possible.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
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.

39. Social Support
Mindfulness - Savoring - Flow
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?
Assisting clients to 'move toward desired goals in a fulfilling manner'
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

40. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
Trans-Theoretical Model
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.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?

41. assumptions
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.
'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?'
Vision - Anticipation - Disputation
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.

42. Discover (The 5-D CYCLE OF AI)
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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.
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 ____________ - but enough to refresh your memory about important client issues from week to week.

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

44. Important components of a Compelling Vision
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 Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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)
'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

45. Steps to Assist Clients in Developing a Compelling Vision #5 Motivators
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.)
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
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
Step back - Think - and Organize thoughts before Proceeding.

46. Describe a Vision
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
'I may'
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.
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.

47. Empathize

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

49. Precontemplation

50. Positive Present - Elevating Emotions
Decisional balance involves evaluating the pros and cons of change: What are the costs and benefits of not changing? What are the costs and benefits of changing?
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
Mindfulness - Savoring - Flow
As a Wellness Coach you should not play __________.