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. MI
Motivational Interview
As a Wellness Coach you should _____________ - if you think they can accomplish more.
'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?'
'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?'


2. Measuring Client Confidence
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
What is your confidence level on a scale of 0 to 10 for achieving this goal?
Specific - Measurable - Action Based - Realistic - Timelined
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching


3. Impose your goals
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
As a Wellness Coach you should not __________on clients.
Positive Actions & Outcomes stem from Positive Energy and Emotion.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns


4. Steps to Assist Clients in Developing a Compelling Vision #1 First Picture

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5. positive
As a Wellness Coach you should not __________on clients.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
As a Wellness Coach you should not __________ beyond their capabilities.
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


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

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7. REVIEWING A WELL-BEING ASSESSMENT

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8. Positive Psychology
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
Has identified and documented the value of numerous interventions for enhancing self-esteem
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health


9. AI
Appreciative Inquiry
'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?'
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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


10. express themselves fully
'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 not...
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
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')?


11. judgment
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
'I will'
Positive Conversations and Interactions stem from Positive Questions and Reflections.
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.


12. Best Experience (Appreciative Interview Protocol)

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13. Behavioral Goals are SMART Goals
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)
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires


14. The Importance of a Compelling Vision
'I won't' or 'I can't'
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
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.
Without being modest - what do you value most about your life? What values does your wellness vision support?


15. NVC
What is your confidence level on a scale of 0 to 10 for achieving this goal?
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 evoke stories as learning experiences.
Non-Violent Communication


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

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17. Focus on yourself
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
As a Wellness Coach you should not ___________ or your issues during sessions.
'I may'
Specific - Measurable - Action Based - Realistic - Timelined


18. Physiological / Affective States
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 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)
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
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


19. psychotherapist
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 Questions and Reflections stem from Positive Anticipation of the Future.
As a Wellness Coach you should not play __________.
A process for enhancing empathic connection and honest understanding between people.


20. Motivation Interviewing 4 principles
The non-judgmental awareness of What is happening in the present moment.
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. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
Any talk by the client that argues against the case for change (or for staying the same).


21. Positive Future - Elevating Trajectories
Vision - Anticipation - Disputation
As a Wellness Coach you should _____ with clients' feelings and needs.
'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.'
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.


22. MENTAL HEALTH RISKS
Positive Anticipation of the Future stems from Positive Attention in the Present.
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.
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.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).


23. Dangerous behavior
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
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
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?
Appreciative inquiry to inspire clients


24. Core Values (Appreciative Interview Protocol)

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25. Nonviolent Communication
'I am'
As a Wellness Coach you should not play __________.
A process for enhancing empathic connection and honest understanding between people.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.


26. Stay current in health/fitness/wellness news
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.
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 _______________ - books - and other publications.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies


27. An effective wellness program should encompass...
'I won't' or 'I can't'
Dietary - exercise - stress management - and health maintenance/disease prevention strategies
Has identified and documented the value of numerous interventions for enhancing self-esteem
As a Wellness Coach you should _____ with clients' feelings and needs.


28. 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.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
Appreciative inquiry to inspire clients
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies


29. The outcomes delivered by coaches include...

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30. Self-efficacy
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
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


31. ACSM Guidelines-moderate exercise
Mindfulness - Savoring - Flow
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.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?


32. The Simultaneity Principle (Appreciative Inquiry)
Positive Conversations and Interactions stem from Positive Questions and Reflections.
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
Positive Actions & Outcomes stem from Positive Energy and Emotion.
Specific - Measurable - Action Based - Realistic - Timelined


33. Other benefits of having clients complete a Well-Being Assessment include...
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
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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?
'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.'


34. Power of Accountability in Goal Setting

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35. Amplified Reflections.

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36. Steps to Assist Clients in Developing a Compelling Vision #8 Challenges
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
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?
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.


37. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
As a Wellness Coach you should _____________ - if you think they can accomplish more.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
Specific - Measurable - Action Based - Realistic - Timelined
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?


38. positive changes
Positive Conversations and Interactions stem from Positive Questions and Reflections.
As a Wellness Coach you should _____________ - if you think they can accomplish more.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
As a Wellness Coach you should not __________on clients.


39. Resistance Talk
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
Observing Similar Role Models
Any talk by the client that argues against the case for change (or for staying the same).
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.


40. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
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)
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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?
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.


41. Coaching start with what type of communication?
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
Appreciative inquiry to inspire clients
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
Positive Anticipation of the Future stems from Positive Attention in the Present.


42. Change Talk
Reflective listening statements function like mirrors - enabling clients to see themselves in new ways and muster the motivation for change. Receptive and timely reflections lie at the heart of MI when it comes to developing discrepancy.
Any talk by the client that makes the case for change (or for not staying the same).
'I will'
A process for enhancing empathic connection and honest understanding between people.


43. The Simultaneity Principle (Appreciative Inquiry)
As a Wellness Coach you should not ___________ with a lack of change.
Specific - Measurable - Action Based - Realistic - Timelined
Positive Conversations and Interactions stem from Positive Questions and Reflections.
As a Wellness Coach you should ___________ to evoke stories as learning experiences.


44. Measuring Client Confidence
What is your confidence level on a scale of 0 to 10 for achieving this goal?
'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.'
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
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.


45. Positive Reframing

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46. Satisfaction
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
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
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
The positive past requires a sense of satisfaction with the domains of life that are important to an individual


47. Social Support
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
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


48. A holistic Well-Being Assessment covers the many different components
Depression - Eating disorders - Substance abuse - Anxiety disorders
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
As a Wellness Coach you should _______________ - books - and other publications.
Gratitude Forgiveness


49. Using Substitution
Vision - Anticipation - Disputation
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
As a Wellness Coach you should not ___________ with a lack of change.


50. Effective - behavioral goals are...
Values - relational skills - and coaching processes - evidence-based where possible.
Assisting clients to 'move toward desired goals in a fulfilling manner'
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.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART