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. Define (The 5-D CYCLE OF AI)
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
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).
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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

2. Coaches do not...
Step back - Think - and Organize thoughts before Proceeding.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
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).

3. Challenge clients to aim higher
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 _____________ - if you think they can accomplish more.
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.

4. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
Positive Anticipation of the Future stems from Positive Attention in the Present.
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?

5. Vicarious Experiences
Observing Similar Role Models
As a Wellness Coach you should not...
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.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies

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

7. Best Experience (Appreciative Interview Protocol)

8. outside your coaching scope
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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?
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).

9. Psychological wounds
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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
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).
Vision - Anticipation - Disputation

10. Core Values (Appreciative Interview Protocol)

11. Three key components of coaching psychology used by professional coaches are...
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
'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?'
The non-judgmental awareness of What is happening in the present moment.
Values - relational skills - and coaching processes - evidence-based where possible.

12. Satisfaction
'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
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 _____________ - if you think they can accomplish more.
As a Wellness Coach you should not ___________ or your issues during sessions.

13. REACH
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
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
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
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness

14. positive changes
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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

15. explore
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
Successful - Perseverant Efforts

16. Social Cognitive Theory
1. Priorities 2. Confidence 3. Readiness for change
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
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
For example - writing down exactly what new behavior will be done and when.

17. AI
'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
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
Appreciative Inquiry
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health

18. The Constructionist Principle (Appreciative Inquiry)
Positive Energy and Emotion stem from Positive Conversations and Interactions.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
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?
Vision - Anticipation - Disputation

19. 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.)
Positive Anticipation of the Future stems from Positive Attention in the Present.
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
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.

20. Renew
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.

21. Take minimal notes
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.
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 ____________ - but enough to refresh your memory about important client issues from week to week.
'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?'

22. Shifted-Focus Reflections.
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.
Successful - Perseverant Efforts
Positive Questions and Reflections stem from Positive Anticipation of the Future.
'I may'

23. Three Wishes (Appreciative Interview Protocol)

24. Decisional Balance
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 respectful understanding of another person's experience - including his or her feelings - needs - & desires
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 Look for openings to _______ their best experiences - core values - and heartfelt wishes.

25. Unconditional positive regard
Mindfulness - Savoring - Flow
'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?'
Being completely accepting toward another person - without reservations
Trans-Theoretical Model

26. Solicit input and suggestions
Any talk by the client that makes the case for change (or for not staying the same).
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
'I may'
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.

27. Steps to Assist Clients in Developing a Compelling Vision #5 Motivators
As a Wellness Coach you should not ___________ or your issues during sessions.
'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?'
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 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.)

28. STOP Tool
Gratitude Forgiveness
As a Wellness Coach you should not play __________.
Step back - Think - and Organize thoughts before Proceeding.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.

29. Self-efficacy

30. Giving Advice

31. Behavioral processes
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
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)
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.
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

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

33. Discover (The 5-D CYCLE OF AI)
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
As a Wellness Coach you should _________ between sessions.
Being completely accepting toward another person - without reservations
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.

34. PHYSICAL HEALTH RISKS

35. The Positive Principle (Appreciative Inquiry)
Positive Actions & Outcomes stem from Positive Energy and Emotion.
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
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and 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.)

36. Resistance Talk
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
Any talk by the client that argues against the case for change (or for staying the same).
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)
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.

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

38. Speak the truth with love
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

39. Coaching psychology goal

40. Obtain regular input
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.

41. Simple Reflections.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
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 Praise clients for their efforts and focus on the ___________.
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.

42. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
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. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
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)
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)

43. Humor & Playfulness
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.
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).
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
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

44. MI
Motivational Interview
As a Wellness Coach you should Use _______ to lighten the load.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
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.

45. Unconditional positive regard
Being completely accepting toward another person - without reservations
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
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.

46. Humor & Playfulness
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.
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 are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Appreciative Inquiry

47. Dangerous behavior
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
As a Wellness Coach you should not _____________ what clients are saying.
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
Positive Questions and Reflections stem from Positive Anticipation of the Future.

48. Social Cognitive Theory
'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?'
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
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)

49. Verbal Persuasion
Evoking Change Talk
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
Positive Anticipation of the Future stems from Positive Attention in the Present.
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)

50. Precontemplation

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