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. Motivation Interviewing 4 principles
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
'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?'
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.

2. Nonviolent Communication
Values - relational skills - and coaching processes - evidence-based where possible.
'I may'
A process for enhancing empathic connection and honest understanding between people.
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

3. ACSM Guidelines-moderate exercise
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
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 Strike the ____________ between over-praising and under-praising - according to clients' needs.
Dietary - exercise - stress management - and health maintenance/disease prevention strategies

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

5. Steps to Assist Clients in Developing a Compelling Vision #2 Key Elements
'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?'
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 Look for openings to _______ their best experiences - core values - and heartfelt wishes.
As a Wellness Coach you should not __________on clients.

6. The Positive Principle (Appreciative Inquiry)
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
Positive Actions & Outcomes stem from Positive Energy and Emotion.
Vision - Anticipation - Disputation
Appreciative Inquiry

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

8. Positive Psychology
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
Has identified and documented the value of numerous interventions for enhancing self-esteem
Positive Anticipation of the Future stems from Positive Attention in the Present.
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.

9. Outcome goals
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
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 _________ between sessions.
Non-Violent Communication

10. Effective - behavioral goals are...
As a Wellness Coach you should Remember ___________ - such as birthdays - anniversaries - promotions - etc.
Mindfulness - Savoring - Flow
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.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART

11. supportive
A client-centered - directive method for motivating change by exploring and resolving ambivalence.
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.

12. Self-efficacy
Assisting clients to 'move toward desired goals in a fulfilling manner'
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.
Positive Conversations and Interactions stem from Positive Questions and Reflections.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching

13. Focus on yourself
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?
Trans-Theoretical Model
'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?'
As a Wellness Coach you should not ___________ or your issues during sessions.

14. PHYSICAL HEALTH RISKS

15. The Simultaneity Principle (Appreciative Inquiry)
Positive Conversations and Interactions stem from Positive Questions and Reflections.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
Appreciative Inquiry
Any talk by the client that makes the case for change (or for not staying the same).

16. Take minimal notes
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?
Someone who is sympathetic identifies with another's experience - whereas - an empathetic person seeks to understand and appreciate that experience.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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

17. Social Cognitive Theory
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
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
Soliciting input builds the coaching relationship by making it clear to clients that their coach is totally devoted to their success.

18. Talk too much
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.
As a Wellness Coach you should not...
Trans-Theoretical Model
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.

19. client motivation
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?
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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
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.

20. Physiological / Affective States
Appreciative inquiry to inspire clients
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.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
What is your confidence level on a scale of 0 to 10 for achieving this goal?

21. Positive Past-Elevating Memories
Gratitude Forgiveness
A respectful understanding of another person's experience - including his or her feelings - needs - & desires
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.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.

22. Self-efficacy
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.

23. Coaching psychology goal

24. Steps to Assist Clients in Developing a Compelling Vision #9 Strengths
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 _____ with clients' feelings and needs.
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
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?

25. Discover (The 5-D CYCLE OF AI)
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
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.
For example - writing down exactly what new behavior will be done and when.
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.

26. Positive Future - Elevating Trajectories
Specific - Measurable - Action Based - Realistic - Timelined
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.
Vision - Anticipation - Disputation
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?

27. MI
Successful - Perseverant Efforts
'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
Motivational Interview
As a Wellness Coach you should not __________ beyond their capabilities.

28. AI
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.
Appreciative Inquiry
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?
A client-centered - directive method for motivating change by exploring and resolving ambivalence.

29. MENTAL HEALTH RISKS
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.
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.
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
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.

30. REVIEWING A WELL-BEING ASSESSMENT

31. Generative Conditions (Appreciative Interview Protocol)

32. Decisional Balance
Assisting clients to 'move toward desired goals in a fulfilling manner'
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?
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
Positive Anticipation of the Future stems from Positive Attention in the Present.

33. Empathize

34. Important components of a Compelling Vision
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.
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.
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)
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.

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

36. Empathize

37. Speak the truth with love
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. Priorities 2. Confidence 3. Readiness for change
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
As a Wellness Coach you should _________ between sessions.

38. judgment
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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.
Any talk by the client that makes the case for change (or for not staying the same).
Mindfulness - Savoring - Flow

39. important days
Positive Conversations and Interactions stem from Positive Questions and Reflections.
Being completely accepting toward another person - without reservations
'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 Remember ___________ - such as birthdays - anniversaries - promotions - etc.

40. Power of Accountability in Goal Setting

41. 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.)
As a Wellness Coach you should not __________ beyond their capabilities.
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.
Appreciative inquiry to inspire clients

42. Shifted-Focus Reflections.
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?
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 _________ what clients are saying in ways that provoke change.
Assisting clients to 'move toward desired goals in a fulfilling manner'

43. Behavioral processes
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
'I still am'
Without being modest - what do you value most about your life? What values does your wellness vision support?
The non-judgmental awareness of What is happening in the present moment.

44. Dangerous behavior
Depression - Eating disorders - Substance abuse - Anxiety disorders
Successful - Perseverant Efforts
Positive Anticipation of the Future stems from Positive Attention in the Present.
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

45. Send emails
As a Wellness Coach you should _________ between sessions.
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.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
Without being modest - what do you value most about your life? What values does your wellness vision support?

46. Dangerous behavior
As a Wellness Coach you should Use _______ to lighten the load.
As a Wellness Coach you should not __________ beyond their capabilities.
Depression - Eating disorders - Substance abuse - Anxiety disorders
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

47. Steps to Assist Clients in Developing a Compelling Vision #8 Challenges
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?
'I may'
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.
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards

48. The five stages of change are...
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.
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 _____________ - if you think they can accomplish more.
Observing Similar Role Models

49. Empathy

50. Championing
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.
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
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.
Evoking Change Talk