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. Speak the truth with love
As a Wellness Coach you should not __________on clients.
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?
As a Wellness Coach you should _______________ - as long as it builds self-esteem and self-efficacy.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).

2. Using Cues
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.
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.
Values - relational skills - and coaching processes - evidence-based where possible.
For example - designing environmental reminders to do What is planned.

3. Contemplation

4. Psychological wounds
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
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
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
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?

5. Nonviolent Communication
Positive Energy and Emotion stem from Positive Conversations and Interactions.
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 process for enhancing empathic connection and honest understanding between people.
As a Wellness Coach you should not __________on clients.

6. Self-efficacy
The belief that one has the capability to initiate or sustain a desired behavior - is one of the most important outcomes of coaching
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
Has identified and documented the value of numerous interventions for enhancing self-esteem

7. The Importance of a Compelling Vision
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?
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
As a Wellness Coach you should ________ 'failures' as 'life lessons' and 'learning opportunities'.
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.

8. Steps to Assist Clients in Developing a Compelling Vision #4 Core Values
Without being modest - what do you value most about your life? What values does your wellness vision support?
As a Wellness Coach you should ____ your trust and rapport at the outset of each and every session.
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
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

9. great listener

10. Steps to Assist Clients in Developing a Compelling Vision #11 Strategies
1. Energy 2. Life satisfaction 3. Mental and Emotional Fitness 4. Weight Management 5. Physical activity / exercise 6. Nutrition 7. Health
Mindfulness - Savoring - Flow
What makes this vision really important to you? Why do you really want to reach this vision? What good will come from your doing so? (Give examples of powerful motivators.)
What strategies may be effective to help you realize your vision and meet your challenges? (Brainstorm and clarify multiple possibilities before focusing.)

11. positive changes
Positive Energy and Emotion stem from Positive Conversations and Interactions.
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.
Setting up ways to be rewarded or rewarding yourself for completing your weekly action goals.
As a Wellness Coach you should Praise clients for their efforts and focus on the ___________.

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

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

14. Cognitive processes
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.
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
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

15. Humor & Playfulness
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
So - I'm hearing that your vision includes ... (Summarize values - outcomes - motivators - strengths - supports - and strategies). Is that correct?
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
As a Wellness Coach you should not _____________ what clients are saying.

16. Push clients
As a Wellness Coach you should not __________ beyond their capabilities.
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy
'the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control).'
Being completely accepting toward another person - without reservations

17. Solicit input and suggestions
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 Be a _____________. Don't interrupt or cut clients off when they are speaking.
An overall picture of the client's present state of being including physical health - lifestyle habits - strengths - life satisfaction - and readiness to make changes.
Positive Questions and Reflections stem from Positive Anticipation of the Future.

18. Empathy vs. Sympathy

19. essential for coaches to put clients at ease and to bring them into their confidence through...
As a Wellness Coach you should not _____________ what clients are saying.
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. 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 ____ your trust and rapport at the outset of each and every session.

20. Empathy

21. Ask open-ended questions
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.
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 ___________ to evoke stories as learning experiences.
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

22. Steps to Assist Clients in Developing a Compelling Vision #7 Confidence
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.
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.
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?

23. When to Refer Clients
As a Wellness Coach you should _____________ - if you think they can accomplish more.
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
'I may'
Depression - Eating disorders - Substance abuse - Anxiety disorders

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

25. When is personal disclosure on the part of the coach appropriate?
'I still am'
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies
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).
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

26. What is Wellness?

27. When is personal disclosure on the part of the coach appropriate?
As a Wellness Coach you should __________ to necessary environmental modifications.
Trans-Theoretical Model
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 _________ what clients are saying in ways that provoke change.

28. Steps to Assist Clients in Developing a Compelling Vision #8 Challenges
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
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?
Vision - Anticipation - Disputation
'I still am'

29. Describe a Vision
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 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
For example - writing down exactly what new behavior will be done and when.

30. The Constructionist Principle (Appreciative Inquiry)
Positive Energy and Emotion stem from Positive Conversations and Interactions.
Appreciative inquiry to inspire clients
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 _________ between sessions.

31. Double-Sided Reflections.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
As a Wellness Coach you should Be a _____________. Don't interrupt or cut clients off when they are speaking.
These reflections are like the images we see in trifold mirrors - revealing multiple perspectives at the same time.
Gratitude Forgiveness

32. outside your coaching scope
Any talk by the client that makes the case for change (or for not staying the same).
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).
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.

33. Change Talk
Non-Violent Communication
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
Values - relational skills - and coaching processes - evidence-based where possible.
Any talk by the client that makes the case for change (or for not staying the same).

34. Psychological wounds
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.
Positive Conversations and Interactions stem from Positive Questions and Reflections.
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
1. Self-Awareness & Responsibility 2. Strengths 3. Values & Meaning 4. Benefits & Information 5. Challenges and Strategies

35. The Anticipatory Principle (Appreciative Inquiry)
Positive Questions and Reflections stem from Positive Anticipation of the Future.
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 Make __________. It is extremely important not to assume that you understand your client or what s/he needs or wants. Exploration is the key.
Any talk by the client that makes the case for change (or for not staying the same).

36. Talk too much
As a Wellness Coach you should not...
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
As a Wellness Coach you should Eradicate ________and show appreciation for the challenges of making and maintaining behavioral changes.
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.

37. DEVELOPING DISCREPANCY
For example - designing environmental reminders to do What is planned.
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.
Replacing an old health-risky behavior with a new health-promoting behavior (e.g. substituting carrot sticks or a straw for a cigarette).
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.

38. Destiny (The 5-D CYCLE OF AI)
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 _________ what clients are saying in ways that provoke change.
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
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.

39. Empathize

40. Stay current in health/fitness/wellness news
As a Wellness Coach you should _______________ - books - and other publications.
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.
As a Wellness Coach you should ___________ regarding What is and is not working in the coaching process.
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.

41. Making a Commitment
For example - writing down exactly what new behavior will be done and when.
Positive Energy and Emotion stem from Positive Conversations and Interactions.
'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.'
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

42. Three key components of coaching psychology used by professional coaches are...
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).
Making a Commitment - Using Cues - Using Substitution - Social Support - Rewards
Mindfulness - Savoring - Flow
Values - relational skills - and coaching processes - evidence-based where possible.

43. NVC model for expressing empathy
1. Make observations - not evaluations 2. Express feelings - not thoughts 3. Identify needs - not strategies 4. Make requests - not demands.
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 _________ between sessions.
As a Wellness Coach you should not Allow clients to dwell on topics _____________ or expertise.

44. Design (The 5-D CYCLE OF AI)

45. Describe a Vision
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.
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 not...
A vision is a compelling statement of who you are and what health-promoting - life-giving behaviors you want to do consistently.

46. Pay attention
As a Wellness Coach you should _________ what clients are saying in ways that provoke change.
Recall the hurt - Empathize - Altruistic gift of forgiveness - Commit to forgive publicly - Hold onto forgiveness
As a Wellness Coach you should __________ to necessary environmental modifications.
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.

47. Motivation Interviewing 4 principles
A respectful understanding of another person's experience - including his or her feelings - needs - and desires.
Positive Actions & Outcomes stem from Positive Energy and Emotion.
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?
1. Express Empathy 2. Develop Discrepancy 3. Roll With Resistance 4. Support Self-Efficacy

48. Behavioral Goals are SMART Goals
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.
Specific - Measurable - Action-based (behaviors) - Realistic - Time-bound
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.

49. Steps to Assist Clients in Developing a Compelling Vision #10 Supports
As a Wellness Coach you should not play __________.
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 Look for openings to _______ their best experiences - core values - and heartfelt wishes.
As a Wellness Coach you should Support ______________ with a variety of motivational tools.

50. Satisfaction
As a Wellness Coach you should not...
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 not play __________.
The positive past requires a sense of satisfaction with the domains of life that are important to an individual