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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. Empathize

2. Double-Sided Reflections.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might 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

3. Measuring Client Confidence
As a Wellness Coach you should _________ between sessions.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
What is your confidence level on a scale of 0 to 10 for achieving this goal?
Specific - Measurable - Action Based - Realistic - Timelined

4. Most of your client prospects will be in the
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
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.
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.
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

5. Effective - behavioral goals are...
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.

6. humor
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
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 Use _______ to lighten the load.
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.

7. Social Cognitive Theory
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should not _____________ what clients are saying.

8. Coaching start with what type of communication?
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 science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
Appreciative inquiry to inspire clients
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.

9. essential for coaches to put clients at ease and to bring them into their confidence through...
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
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards

10. MI
Has identified and documented the value of numerous interventions for enhancing self-esteem
As a Wellness Coach you should not...
As a Wellness Coach you should _________ between sessions.
Motivational Interview

11. Championing
Positive Conversations and Interactions stem from Positive Questions and Reflections.
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.
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
Trans-Theoretical Model

12. Making a Commitment
1. Priorities 2. Confidence 3. Readiness for 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?'
For example - writing down exactly what new behavior will be done and when.
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

13. Self-Esteem
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
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')?
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)
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)

14. A holistic Well-Being Assessment covers the many different components
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
Gratitude Forgiveness
Positive Anticipation of the Future stems from Positive Attention in the Present.
'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

15. 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
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
Mindfulness - Savoring - Flow
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

16. The outcomes delivered by coaches include...

17. STOP Tool
Appreciative inquiry to inspire clients
Step back - Think - and Organize thoughts before Proceeding.
As a Wellness Coach you should not _____________ what clients are saying.
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.

18. Cognitive processes
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
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).
Trans-Theoretical Model
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

19. DEVELOPING DISCREPANCY
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.
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
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 Be a _____________. Don't interrupt or cut clients off when they are speaking.

20. Humor & Playfulness
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
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.
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
Gratitude Forgiveness

21. assumptions
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.
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
Step back - Think - and Organize thoughts before Proceeding.
As a Wellness Coach you should _____________ - if you think they can accomplish more.

22. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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.

23. Psychological wounds
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
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
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns
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

24. Contemplation

25. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
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).
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?
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.

26. Reframe

27. Self-efficacy
As a Wellness Coach you should _________ between sessions.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
For example - writing down exactly what new behavior will be done and when.

28. Steps to Assist Clients in Developing a Compelling Vision #13 Ready - Confident - & Committed

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

30. explore
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
Successful - Perseverant Efforts
'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.'
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.

31. outside your coaching scope
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
Vision - Anticipation - Disputation
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
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

32. supportive
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
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
Specific - Measurable - Action Based - Realistic - Timelined

33. Using Substitution
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.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
'I won't' or 'I can't'

34. positive changes
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
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.
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.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.

35. Self-efficacy
1. Priorities 2. Confidence 3. Readiness for change
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
Evoking Change Talk
As a Wellness Coach you should Use _______ to lighten the load.

36. important days
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 am'
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.

37. Social Support
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
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
Observing Similar Role Models
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?

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

39. Motivational Interviewing
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
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
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
Gratitude Forgiveness

40. Challenge clients to aim higher
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
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 _____________ - if you think they can accomplish more.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.

41. Self-efficacy

42. AI
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).
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
Appreciative Inquiry
Being completely accepting toward another person - without reservations

43. Vision Level
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
As a Wellness Coach you should _____________ - if you think they can accomplish more.
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)

44. Generative Conditions (Appreciative Interview Protocol)

45. Discover (The 5-D CYCLE OF AI)
What is your confidence level on a scale of 0 to 10 for achieving this goal?
Step back - Think - and Organize thoughts before Proceeding.
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.
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.

46. Ask open-ended questions
Observing Similar Role Models
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
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 belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'

47. 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. 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
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
'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.'

48. Three Core Coaching Skills
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
As a Wellness Coach you should not __________ beyond their capabilities.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
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.

49. Silence

50. Outcome goals
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 ____________ - but enough to refresh your memory about important client issues from week to week.
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
Assisting clients to 'move toward desired goals in a fulfilling manner'