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. Generative Conditions (Appreciative Interview Protocol)

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2. AI
Appreciative Inquiry
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
Assisting clients to 'move toward desired goals in a fulfilling manner'
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


3. Steps to Assist Clients in Developing a Compelling Vision #6 Gap

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4. humor
'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 Use _______ to lighten the load.
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?
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.


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

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6. The Constructionist Principle (Appreciative Inquiry)
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 ___________ regarding What is and is not working in the coaching process.
analyze problems - give advice - prescribe solutions - recommend goals - develop strategies - teach new skills - or - provide education.
Positive Energy and Emotion stem from Positive Conversations and Interactions.


7. Transtheoretical Model of Behavior Change-General
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
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.
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
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.


8. Push clients
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
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 not __________ beyond their capabilities.


9. Dangerous behavior
The non-judgmental awareness of What is happening in the present moment.
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?
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
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.


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

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11. Change Talk
Dietary - exercise - stress management - and health maintenance/disease prevention 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.
Any talk by the client that makes the case for change (or for not staying the same).
As a Wellness Coach you should Strike the ____________ between over-praising and under-praising - according to clients' needs.


12. supportive
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.
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
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
As a Wellness Coach you should Be ___________ and encourage family support (spouse - friends).


13. Ask open-ended questions
A process for enhancing empathic connection and honest understanding between people.
Any talk by the client that argues against the case for change (or for staying the same).
What is your confidence level on a scale of 0 to 10 for achieving this goal?
As a Wellness Coach you should ___________ to evoke stories as learning experiences.


14. NVC
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.
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
'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?'
Non-Violent Communication


15. PHYSICAL HEALTH RISKS

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16. Essential parts of a wellness vision
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.
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'
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
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.


17. Empathy vs. Sympathy

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18. Positive Psychology
'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 ________ 'failures' as 'life lessons' and 'learning opportunities'.
Has identified and documented the value of numerous interventions for enhancing self-esteem
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


19. Self-Esteem
As a Wellness Coach you should not ____________ - unless your client gives permission and requests such assistance.
Vision - Anticipation - Disputation
The Bedrock of Coaching. The belief that one has value and self-worth (the evaluation of self)
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.


20. Effective - behavioral goals are...
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.
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
Are Specific - Measurable - Action-based - Realistic - and Time-lined (or SMART
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.


21. client motivation
As a Wellness Coach you should Support ______________ with a variety of motivational tools.
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.
As a Wellness Coach you should Begin each session by asking clients how they feel now. Give clients a chance to _____________.
As a Wellness Coach you should Keep an upbeat - energetic - and __________ attitude at all times.


22. Listen attentively for the use of words like obstacles - barriers - setbacks - risks - or challenges.
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
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.
Positive Questions and Reflections stem from Positive Anticipation of the Future.
As a Wellness Coach you should not __________on clients.


23. Motivation Interviewing 4 principles
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.
A process for enhancing empathic connection and honest understanding between people.
For example - writing down exactly what new behavior will be done and when.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy


24. Positive Past-Elevating Memories
'I will'
Gratitude Forgiveness
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
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.


25. Reflect back
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
As a Wellness Coach you should _____ with clients' feelings and needs.


26. Mastery Experiences
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
Successful - Perseverant Efforts
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


27. 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 Support ______________ with a variety of motivational tools.
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
The science of coaching relationships designed to optimize health and well-being - founded upon evidence-based theories and fields.


28. Self-efficacy

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29. Take minimal notes
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
As a Wellness Coach you should Look for openings to _______ their best experiences - core values - and heartfelt wishes.
As a Wellness Coach you should ____________ - but enough to refresh your memory about important client issues from week to week.
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


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

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31. Dangerous behavior
As a Wellness Coach you should _______________ - books - and other publications.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
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
Seek out Successes - Notice the Client's Areas of Arousal - Consider the Stages of Change - Question Gaps - Note Concerns


32. Verbal Persuasion
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.
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
What is your confidence level on a scale of 0 to 10 for achieving this goal?
Evoking Change Talk


33. Other benefits of having clients complete a Well-Being Assessment include...
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 Begin each session by asking clients how they feel now. Give clients a chance to _____________.
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
1. Trust and rapport 2. Honoring personality preferences 3. The written word


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

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35. Vicarious Experiences
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)
Non-Violent Communication
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
Observing Similar Role Models


36. Decisional Balance
'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?'
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?
Gratitude Forgiveness
Once clients have discovered the best of 'What is -' it is time to help them envision the best of 'what might be.'


37. Action

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38. outside your coaching scope
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.
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.
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?
Trans-Theoretical Model


39. Most of your client prospects will be in the
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.
Specific - Measurable - Action Based - Realistic - Timelined
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
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')?


40. Amplified Reflections.

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41. NVC model for expressing empathy
Step back - Think - and Organize thoughts before Proceeding.
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
As a Wellness Coach you should not play __________.


42. Nonviolent Communication
'I may'
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
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
A process for enhancing empathic connection and honest understanding between people.


43. Pay attention
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
Step back - Think - and Organize thoughts before Proceeding.
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.
As a Wellness Coach you should __________ to necessary environmental modifications.


44. 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.
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?
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
Specific - Measurable - Action Based - Realistic - Timelined


45. Send emails
Positive Conversations and Interactions stem from Positive Questions and Reflections.
As a Wellness Coach you should _________ between sessions.
Being completely accepting toward another person - without reservations
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


46. Focus on yourself
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.
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?
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 not ___________ or your issues during sessions.


47. Humor & Playfulness
Positive Anticipation of the Future stems from Positive Attention in the Present.
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
As a Wellness Coach you should not __________on clients.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.


48. great listener

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49. Three Core Coaching Skills
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 Remember ___________ - such as birthdays - anniversaries - promotions - etc.
1. Mindful Listening 2. Open-Ended Inquiry restate what a client says in more or less his or her own words. 3. Perceptive Reflections
Motivational Interview


50. Nonviolent Communication
A process for enhancing empathic connection and honest understanding between people.
Motivational Interview
Vision - Anticipation - Disputation
Assisting clients to 'move toward desired goals in a fulfilling manner'