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. Behavioral Goals are SMART Goals
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
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
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
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.


2. The five stages of change are...
Trans-Theoretical Model
What people - resources - systems - and environments can you draw on to help you realize your vision and meet your challenges?
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)
Being completely accepting toward another person - without reservations


3. Rewards
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
Depression - Eating disorders - Substance abuse - Anxiety disorders
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
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.


4. Steps to Assist Clients in Developing a Compelling Vision #3 Best Experiences
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
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 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.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.


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

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6. Verbal Persuasion
'I may'
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
'I will'
Evoking Change Talk


7. Describe a Vision
1. Priorities 2. Confidence 3. Readiness for change
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
'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.'
Trans-Theoretical Model


8. outside your coaching scope
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
Mindfulness - Savoring - Flow
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.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.


9. When is personal disclosure on the part of the coach appropriate?
1. Trust and rapport 2. Honoring personality preferences 3. The written word
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).
As a Wellness Coach you should __________ to necessary environmental modifications.
As a Wellness Coach you should not __________ beyond their capabilities.


10. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
Positive Conversations and Interactions stem from Positive Questions and 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.
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?
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.


11. Nonviolent Communication
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.
A process for enhancing empathic connection and honest understanding between people.
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).
Motivational Interview


12. judgment
'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
'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 Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.


13. Other benefits of having clients complete a Well-Being Assessment include...
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
1. Trust and rapport 2. Honoring personality preferences 3. The written word
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
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


14. Reflective Listening Statements
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)
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.
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?


15. Discover (The 5-D CYCLE OF AI)
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
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.
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
A process for enhancing empathic connection and honest understanding between people.


16. Measuring Client Confidence
What is your confidence level on a scale of 0 to 10 for achieving this goal?
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
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
What strengths can you draw on to help you realize your vision and meet your challenges? How can the lessons from your successes in life carry over to your current challenges?


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

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18. Solicit input and suggestions
'I may'
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
For example - designing environmental reminders to do What is planned.


19. 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
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.
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
Being completely accepting toward another person - without reservations


20. humor
As a Wellness Coach you should Use _______ to lighten the load.
Observing Similar Role Models
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.


21. Discover (The 5-D CYCLE OF AI)
Mindfulness - Savoring - Flow
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?
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.
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


22. positive
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 Keep an upbeat - energetic - and __________ attitude at all times.
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
Any talk by the client that argues against the case for change (or for staying the same).


23. 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.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
1. Priorities 2. Confidence 3. Readiness for change


24. PHYSICAL HEALTH RISKS

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25. Common blocks to the motivation process include...

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26. PHYSICAL HEALTH RISKS

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27. REVIEWING A WELL-BEING ASSESSMENT

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28. Vision Level
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.
The design phase of the AI process gives the dream legs by working to align the client's infrastructure with the dream.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.


29. The Importance of a Compelling Vision
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
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.
Silence sends the empowering message: 'I believe that you can figure this out by going deeper.'
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.


30. Positive Reframing

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31. Outcome goals
These are not behavioral goals-lack the behavioral piece that is the bridge to success. May lead to disappointment.
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.
What strengths can you draw on to help you realize your vision and meet your challenges? How can the lessons from your successes in life carry over to your current challenges?
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.


32. Core Values (Appreciative Interview Protocol)

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33. Empathy vs. Sympathy

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34. Positive Past-Elevating Memories
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
Gratitude Forgiveness
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


35. Essential parts of a wellness vision
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. Trust and rapport 2. Honoring personality preferences 3. The written word
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.
Has identified and documented the value of numerous interventions for enhancing self-esteem


36. Coaches do not...
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
As a Wellness Coach you should ___________ to evoke stories as learning experiences.
As a Wellness Coach you should __________ to necessary environmental modifications.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.


37. Become impatient
As a Wellness Coach you should not ___________ with a lack of change.
As a Wellness Coach you should __________ to necessary environmental modifications.
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 _______________ - books - and other publications.


38. Vision Level
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
As a Wellness Coach you should not _____________ what clients are saying.
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).
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.


39. Satisfaction
Specific - Measurable - Action Based - Realistic - Timelined
As a Wellness Coach you should _____________ - if you think they can accomplish more.
The positive past requires a sense of satisfaction with the domains of life that are important to an individual
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.


40. Other benefits of having clients complete a Well-Being Assessment include...
A process for enhancing empathic connection and honest understanding between people.
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
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. Trust and rapport 2. Honoring personality preferences 3. The written word


41. SMART goals
Mindfulness - Savoring - Flow
Without being modest - what do you value most about your life? What values does your wellness vision support?
Specific - Measurable - Action Based - Realistic - Timelined
Assisting clients to 'move toward desired goals in a fulfilling manner'


42. 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.
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
For example - designing environmental reminders to do What is planned.
What is your confidence level on a scale of 0 to 10 for achieving this goal?


43. The Positive Principle (Appreciative Inquiry)
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
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).
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
Positive Actions & Outcomes stem from Positive Energy and Emotion.


44. The Simultaneity Principle (Appreciative Inquiry)
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
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.
As a Wellness Coach you should not _____________ what clients are saying.
Positive Conversations and Interactions stem from Positive Questions and Reflections.


45. Making a Commitment
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
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
For example - writing down exactly what new behavior will be done and when.
'I am'


46. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
What strengths can you draw on to help you realize your vision and meet your challenges? How can the lessons from your successes in life carry over to your current challenges?
1. Priorities 2. Confidence 3. Readiness for change
Trans-Theoretical Model
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.


47. Coaching psychology goal

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48. Social Cognitive Theory
The non-judgmental awareness of What is happening in the present moment.
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
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


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

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50. DEVELOPING DISCREPANCY
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?
'I may'
As a Wellness Coach you should _________ between sessions.
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.