Download HEALTH AND WELLNESS COACHING FINAL EXAM NEWEST 2024-2025 ACTUAL EXAM QUESTIONS AND ANSWERS and more Exams Nursing in PDF only on Docsity! HEALTH AND WELLNESS COACHING FINAL EXAM NEWEST 2024-2025 ACTUAL EXAM COMPLETE QUESTIONS AND CORRECT DETAILED ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ 1. Define Coaching- Correct Answer ...The intricate dance to assist clients to self actualize, fulfill goals successfully, resulting in a higher level of living life in a state of wellbeing, physically and mentally, based in nonjudgment. 2. Describe how Wellness, health and fitness coaches differ from one another. Correct Answer ...Wellness Coaches--they encompass health, fitness and mental health professionals, who coach on an evidence basis of wellness (all professionals.) Health Coaches—They are Credentialed Health Care Professionals, nurses, NPs, PAs, Physicians who coach.Fitness Coaches—They are cardiac Rehab, PTs, Group Ex, CYTs who use coaching to enhance wellness.The difference between them is that Wellness Coaches encompass all coaches, health coaches are licensed Medical or Psychological professionals. Fitness Coaches are Cardiac Rehab, PTs, and group exercise or Yoga teachers who specialize in their fields. Wellness Coaches--they encompass health, fitness and mental health professionals, who coach on an evidence basis of wellness (all professionals.) Health Coaches— They are Credentialed Health Care Professionals, nurses, NPs, PAs, Physicians who coach. Fitness Coaches—They are cardiac Rehab, PTs, Group Ex, CYTs who use coaching to enhance wellness. The difference between them is that Wellness Coaches encompass all coaches, health coaches are licensed Medical or Psychological professionals. Fitness Coaches are Cardiac Rehab, PTs, and group exercise or Yoga teachers who specialize in their fields. 3. Distinguish between Wellness Coaching and other forms of coaching. Correct Answer Corporate coaches are used to improve work place performance of execs and upper management. Life Coaches help people through a transition such as career, retirement, divorce, life quality improvement, time management, finding passion or purpose. Wellness specifically focuses on wellbeing—improvement of health by examining personal goals, values and behaviors to make changes in fitness, nutrition, weight, health risks, stress management, smoking cessation, etc, towards life satisfaction. a. Quick fixes don't work—too many to count. Correct Answer b. Precious asset—Health is precious, and hard to fix, easier to maintain. Correct Answer c. Get off the fence—Tired of doing nothing. Correct Answer d. Not about weight—It is about a state of wellness, a healthy balance. Correct Answer e. Be the boss—"I am taking charge of me and my health." Correct Answer f. Health style—My approach, not another person's choice. Correct Answer g. Mental game—I know what I want to do, and want to master the mental game, turning the intention into reality. Correct Answer h. Peak performance—to reach peak performance, I need to achieve peak wellness. Correct Answer I. Big picture/small steps—Extremes don't work, but small steps in the right direction do, and yield powerful results. Correct Answer J. Confidence—done with self doubt, building confidence in client's ability to master wellness. Correct Answer K. Winning wellness game—focus is on winning, not on loosing or quitting. Correct Answer L. Close the gap—Client wants to close the gap in wellness between where they are to where they want to be. Correct Answer 1. Explain what is meant by "Relationship is the heart of coaching". Correct Answer To effectively coach a client, there must be an established, strong trust, rapport, to generate a productive and fulfilling change process. It allows clients to be vulnerable, to trust enough that growth is the forgone conclusion. Correct Answer 2. List several dimensions of relationship building and give examples. Correct Answer a. Hold unconditional positive regard—completely accepting the client regardless of choices, without reservations. Correct Answer b. Show empathy—A respectful understanding of another person's experience, including his or her feelings, needs, and desires. (NOT the same as sympathy, which means a person identifies with another's experiences.) Empathy builds trust, and rapport. Correct Answer c. Be a humble role model—Walking the talk quietly, coaching is a modeling profession, not a service profession. We do the work, and hold standards others aspire towards, without placing ourselves above others. Correct Answer d. Slow down—Listen, ask simple questions, savor the moment instead of rushing. Correct Answer e. Pay full attention—Focus on client, not something else. Even taking notes takes away from client.. Correct Answer f. Underpromise and overdeliver—Choose words carefully as a coach. Give much more than promised. Correct Answer g. Confidentiality is crucial—Respect privacy as long as laws are not broken, and no one is harmed. Correct Answer h. Be honest—In all dealings, foster learning and growth. Keep judgment totally out of the equation; honesty means being totally vulnerable and safe. Correct Answer 3. What is mindfulness? Give an example of an exercise to increase mindfulness. Correct Answer Nonjudgemental awareness of what is happening in the present moment. It enhances coaching, removes people from autopilot. Exercises to increase mindfulness can be as simple as being completely focused on a small piece of Other examples are, "What is the best meal you have enjoyed since you started your diet to lose 35 lbs?" It's flipping the situation to look at the best instead of the worst. Correct Answer 10. What is meant by the phrase "My certainty is greater than your doubt?" Correct Answer A masterful coach is always upbeat and client focused, and know without hesitation that the outcome is assured because with diligence, and introspection, every client can succeed, especially if we as coaches hold a safe space to explore their vulnerabilities, moving towards growth and change at a pace they not the coaches set for them. Correct Answer 11. Describe several qualities of a masterful coach. Correct Answer a. authentic empathy, complete acceptance Correct Answer b. totally nonjudgmental Correct Answer c. sniff out strengths values, desires of clients, Correct Answer d. they prefer to listen, not talk. Correct Answer e. they see the funny side in a way that allows for growth. Correct Answer f. they hold up a mirror with courage for clients when necessary Correct Answer g. they hold a safe space with lots of patience to allow clients to sit in muck, with tears, without need to rescue client. Correct Answer h. Assist client to achieve more than they might otherwise Correct Answer i. they take risks to challenge clients to reach higher, picking knowledgeably the right moments, knowing quality of lives are at stake. Correct Answer j. Especially, they know how to celebrate client successes. Correct Answer Ch. 3. Correct Answer 1. What is the Transtheoretical Model? List the 5 stages of change and briefly describe each one. Correct Answer Prochaska's transthoretical model is a system or series of stages people go through as they decide to make behavioral changes relating to all aspects of health, including smoking cessation, eating, exercise, regular health checkups, etc. Because self change is a staged process, people move through the stages of chance at their own pace, and sometimes circle back to earlier stages on their path of growth. It is a cycle, and is circular in movement, not linear. Correct Answer a. Precontemplation—stage I where people don't want to make a change, they aren't ready and don't see a problem. They are sometimes in denial there is a problem. "I won't/I can't" Correct Answer b. Contemplation—Stage II Where people are thinking about making a change. "I may" usually within a 6 month period. Correct Answer c. Preparation—Stage III Preparing for action, gathering information "I will" usually will move forward in one month or sooner. Correct Answer d. Action—Stage IV "I am" stage—no holds barred, forward momentum, concentration, dedication, conscious thought. Usually for a client it is a 6 month period. Correct Answer e. Maintenance—Stage V—"I still am" stage. Behavior has now become routine/automatic. Self efficacy is 8-9 out of 10. Correct Answer 2. Why is it important to identify the stage of change a client is in for a particular behavior? Correct Answer It is important for a coach to ID the client's readiness to change so that the coach can approach the client on the right wavelength for moving into a coaching relationship. 8. What is Self Efficacy? How does it impact behavior change? Correct Answer Self efficacy is the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control) It describes the circular relationship between belief and action: the more you believe something, the more likely you will do it. Success =repetition. To impact behavior change, coaches must have clients set realistic goals. Correct Answer 9. What are the processes of change? List two cognitive and two behavioral processes that promote behavioral change. Correct Answer The processes of change are the steps people go through before the change they make is implemented into their lives. Correct Answer Two cognitive processes of change are gathering information, (Finding out as much as possible about a change) and social norms—talking about the change with like minded people. Two behavioral changes people make are writing down the changes they decide to make in the form of goals, Making a commitment and telling others about their choices, and asking people around them for social support—usually family, friends, or a support group. They often decide on a substitution to use in place of the undesired behavior—like chewing gum instead of smoking cigarettes. Correct Answer 10. Define Operant Conditioning. Give an example of anticident condition. Correct Answer Correct Answer Operant conditioning is learning through positive and negative reinforcement, it is a form of learning that happens when an instant of spontaneous behavior is reinforced by consequences. Operant conditioning example is skipping breakfast and binging at lunch. Anticident conditioning is an offshoot of operant conditioning—it is actions that trigger an undesirable behavior. After binging at lunch leads to irritability after lunch, the chain continues and the results are undesirable, such as ice cream after dinner. If the anticident behaviors are identified, they can then be reduced. 11. What is the mount lasting change pyramid? How does this model help a client reach his or her best self? Correct Answer The pyramid is a series of levels. Created by wellcoaches, it identifies the stages of change to best success for clients. If clients move through the levels in a systematic way, they are most likely to make gradual changes that become permanent behaviors in their lives. Correct Answer The levels are: Correct Answer a. vision—bottom level, foundation—responsibility of self discovery, strengths, values, benefits and education, challenges and strategies. Correct Answer b. Preparation-Goals, plans, support, confidence, and commitment Correct Answer c. Action—behavioral steps, rewards, problem solving. Correct Answer d. Results—lasting changes, relapse prevention Correct Answer e. Real me—best self. Correct Answer The behavior change pyramid provides a guide to what it takes to make lasting changes in behavior, self awareness, and self image. Correct Answer Chapter 4. Correct Answer 1. What are the five basic principles of Appreciative Inquiry, or AI? Give a brief explanation of each. Correct Answer A. Positive principle—Positive actions and outcomes stem from positive energy and emotions. "Why it's good to feel good." Positive energy and emotion disrupts the downward spiral of emotions, paving the way for transformational change. It is like Newton's Law; objects at rest tend to stay at rest, and objects in motion tend to stay in motion, unless acted on by an unbalanced force. Negative emotions or energy might correct the force, but systems, the infrastructure aligned with the dream? Make it detailed; client has to visualize it, place a timeline and a horizon (deadline) on it. Correct Answer Commitments—actions clients promise to take---Offers— actions clients seek from others, to move up. Correct Answer Destiny—Purpose of AI—Elevate energy of clients and self efficacy to help realize destiny, action process. Developing an "Appreciative eye", clients make 5-D cycle preferred approach to problems. AI is a tool to provide an upward spiral. Correct Answer 3. Why is it important that the coach not rush through the discovery process? Correct Answer Discovery is the foundation—it increases self confidence. Clients have to discover through layers of their reasoning—it can take time. Correct Answer 4. Define Reframing—give example. Correct Answer Reframing is a specific, targeted open--ended question looking at a client's challenge from a positive viewpoint. "Tell me a story about how you have had dealings with such problems in the past. . . . ." These are not problems to solve, but mysteries to reflect on regarding life, and to show clients how they can solve current problems by looking at functioning past behaviors. Correct Answer 5. If in using AI a coach cannot assist a client to move forward (and if the coach is certain she is not provoking client resistance) what should the coach do? Correct Answer If the client is not being provoked, it might mean that the client has deeper issues that can't be addressed through coaching. A therapeutic referral might be necessary, and a coach can ask "You might be getting in the way of your own success here. What do you think is going on?" -If client takes responsibility, then return to AI. If not, if client is in denial, then saying, " There may be things going on that I am not qualified to handle, that are hurting your motivation." A qualified therapist recommendation follows, or joining a support group with or without coaching as the client is moving forward, based on the situation. A last resort is if a client takes no responsibility, then he or she is not in a space to move forward in a coaching relationship. Then it is best to let the client go, it is not worth the energy to continue. Correct Answer 6. How can the coach keep the coaching process light and fun for clients, and why is that important if a client is going to be successful? Correct Answer It is the client's desire to find solutions that makes the relationship successful. The more creative the options, and light-hearted approaches the coach brings to the equation, the more the client will understand acceptance, nonjudgmental approach the coach brings and the client will feel safe to try new approaches to problems even if they don't work with the full understanding that they are in a safe zone. It makes the creative approach much more fun, and more likely the client will find a new way that works with a problem. Correct Answer 7. AI encourages the coach to think of problem solving through strength building rather than "Tackling a problem head on". Explain what that statement means and how to do that in a coaching conversation. Correct Answer Fostering encouragement and readiness to change is a gentler but much more effective approach than tackling head on—it allows for newer, stronger life urges to come into conscious thought. Changing by engaging in new stronger foci, and more sustainable life urges, shifts the life and energy of the client to another direction, allowing the bypassing the problem. Correct Answer Chapter 5 Correct Answer 1. Define Motivational Interviewing. What are the 4 general principles of MI? Correct Answer Correct Answer Definition—A client-centered, directive method for motivating change by exploring and resolving ambivalence. The 4 general principles are: Correct Answer A. Expressing Empathy—acceptance facilitates change, skillful reflective listening is fundamental, and ambivalence is normal. confirm understanding or agree on an action. NVC uses the language of requests. 5. What does developing discrepancy mean? What tools can a coach use to develop discrepancy? Correct Answer Correct Answer Developing discrepancy is the coaching skill used by asking open ended questions of clients, empathetic listening statements, and a variety of rulers to show discrepancy or distance between present behavior and personal goals or values of the clients. It is important, regardless of what a coach sees, that the client recognizes gap themselves. This way, the coach retains connectivity to the client by empathetic listening, without triggering resistance or interfering with behavior change. The tools a coach can use to develop a way for clients to recognize discrepancy are: Open ended questions, the 5 types of reflective listening statements which resemble a mirror of different types. Correct Answer A. Simple reflections, a basic flat mirror. Coach paraphrases what a client says back to them. Correct Answer B. Amplified reflections, a concave or convex mirror—maximize or minimize what a client says. Correct Answer C. Double sided Reflection—Trifold mirrors, reflecting different facets of the same issue. Correct Answer D. Shifted-Focus reflection—Images seen through a periscope—redirecting focus to another area. Correct Answer E. Empathy reflections—Parallels amplified, double sided, and shifted focus reflections— generated with charge neutral tones to bring about changes. Decisional balance looks at the pros and cons of change. Rulers ask clients to rate on a scale of 1-10 willingness, confidence, and readiness to change. Correct Answer 6. Name 4 types of reflections and give examples of each. Correct Answer Correct Answer A. a Simple Reflection—I don't have time to cook. I just want to spend time with my husband. Coach—I hear you don't have time to cook, and you just want to spend time with your husband. Correct Answer B. Double Sided Reflection—I don't have time to cook, I just want to spend time with my husband. Coach—I hear you saying you don't like to cook and would rather be with your husband. You have also said that home cooked meals support your weight loss goals, and that your husband has promised to help you in the kitchen and in cleaning up! Correct Answer C. Shifted focus Reflection—I don't have time to cook. I just want to spend time with my husband. Coach—Because you don't have time to cook, let's discuss the cooking class you and your husband signed up for last month. You seemed to really enjoy that; if I recall, you both wanted to sign up for another one this month. Correct Answer D. Empathy Reflection—I don't have time to cook, I just want to spend time with my husband. Coach—When you say that you don't have time to cook, you seem to feel as if cooking takes time spent with sole focus on your husband away when you would rather be discussing your day, or doing another connecting activity together. 7. Define Decisional Balance and discuss how it is used in Coaching. Correct Answer Correct Answer Decisional balance is examining the pros and cons of change. What are the costs and benefits of change? What are the disadvantages of remaining in the same place? Decisional balance is used to assist clients in thinking through in a measurable way why the change is in the radar, and what thought process can assist the client through to their desired action. Richard Botello created a grid and ruler to assist client change. (p. 69.) It helps clients look at the benefits of change, and the costs of remaining in the same place. 8. What are rulers? How are they used in coaching? Correct Answer Correct Answer Scoring rulers are a measurable way coaches and clients can determine how motivated a client is to make a change. On a scale of 0-10, a client can 1. Define and describe similarities and differences and relationship between self efficacy and self esteem. Correct Answer Correct Answer Self efficacy—The belief that one has the ability to initiate or sustain a desired behavior. Correct Answer Self Esteem—The belief that one has value and self worth as a person. It is the bedrock of coaching. Three factors that impact self efficacy are social cognitive theory, personal( What we believe and how we feel about what we can do) Environmental ( support network and role Models) Behavior factors—what we experience and accomplish. Correct Answer Bodies and feelings impact our self efficacy—important to assist comfort of clients in change. Correct Answer Eustress, or Positive stress is a motivator to engage mind and make changes. Flow zone—it is the space where we are engaged, not overwhelmed, sweet spot for coaches. Stress is stimulation, and when there is too much, creates anxiety, not enough, can leave a person bored. Both places are distressing and can be extreme, creating negative impact. Self efficacy and self esteem are different but are related. (Dancing with Bandurra, p. 80.) Self efficacy has to do more with initiating and sustaining positive behavior outcomes, self esteem has more to do with happiness, self worth, self respect, and an internal sense of wellbeing. Self esteem increases initiative and resilience, yielding a better coaching outcome. Both are essential to understand our work as coaches. Tools to use for coaching are drawn from TTM, AI, NVC, MI, SMART goals and increase both. They knit together all other approaches and bring best results from c Correct Answer 2. What strategies might coaches use to promote increased self efficacy and self esteem? Correct Answer Correct Answer Coaches can communicate confidence in client's abilities by the focus of "MY certainty is greater than your doubt!" - Dave Buck. Also, AI, MI, NVC, TTM, all are used. 3. What are the four sources of self efficacy identified by Bandurra and how do they effect lasting change? Correct Answer The four sources are physiological/ affective states, verbal persuasion, vicarious experiences, and masterful experiences. They effect lasting change by bringing a unified framework conceptually to coaching within appropriate scaled responses. Correct Answer Correct Answer A. How does your body/mind feel when you think about what you want? Correct Answer B. I am sure you can do what your goal states! Correct Answer C. Watching another succeed—vicarious responses Correct Answer D. masterful experiences—nothing breeds success like success. 4. What are some strategies for enhancing self esteem described in the positive psychology literature? Correct Answer Correct Answer They are: Positive Past—Elevating memories, gratitude for all past experiences. Forgiveness—REACH- Recall, Empathize( from perpetrator's Point of view) Altruistic-gift of forgiveness, (for yourself)—Commit to it publicly—Hold onto forgiveness. Satisfaction—way to gauge progress. Positive present—Mindfulness—focusing on the here and now, Savoring—appreciation for what is going on, positive and negative, luxuriating in the senses. Flow— Participating joyfully in what is happening. Positive future- vision—positive optimistic future vision. "What do I really want?" Anticipation—positive future, requires us to look forward to vision with great expectation. STOP tool—Step back, Think, Organize, our thoughts, before Proceeding. Disputation—confront negativity, with sense of perspective. ABCDS model—Adversity, what you Believe about it, what the Consequences are, argue with self in writing by Disputing exaggerations, unhelpful beliefs, and unnecessary consequences. Allow self to be Energized by what is possible in a positive future. Correct Answer attitude of the coach helps support the building of the client's self efficacy and self esteem. 4. During an initial coaching conversation, how does one best approach the client with information gleaned from an assessment? Correct Answer The first session is the start of establishing trust and rapport between client and coach. A coach can't assume the coaching assessment reveals the whole picture or the emotional temperature of the client—also, mistakes and omissions are often on the assessment. The first session is to clarify and confirm the goals, focus, and obstacles the client brings to the table as he or she moves into coaching. It is the starting point for finding the level of change readiness, and clarification of all points for moving forward. Correct Answer 5. What is the potential impact of making assumptions about a client? Correct Answer Correct Answer Coaches should never assume anything about a client; it clouds impressions and can create mistakes and misinterpretations on what is really true. Mindfulness is key to correct attitudes and openness. 6. How might a client's stage of change impact the first coaching session? Correct Answer Correct Answer The stage of change of the client is a reflection of how motivated the client is to improve his or her unhealthy habits. A sensitive coach will gauge where the client is and takes that into consideration upon the first session. 7. What is a medical red flag? Correct Answer Correct Answer Usually referring to medical risks, injuries, or mental issues, a medical red flag is anything requiring a physician's release for exercise, a medical or behavioral issues that have to be taken into consideration to successfully begin a coaching relationship. If the behavior is cleared, but persists, it can lead to a referral to a specialized health provider. 8. List three red flags that require a referral to an HP or a Physician's release. Correct Answer Correct Answer A. Health risks—Major diseases, cardiopulmonary issues, metabolic issues, significant pain, swelling, dizziness, etc. Correct Answer B. Injuries, such as major bone or muscle issues. Correct Answer C. Diabetes, or pre-diabetic conditions. 9. List three mental health Red Flags that would prompt you to refer your client to a therapist. Correct Answer Correct Answer A. Depression—if a client's needs are best served by a psychiatrist Correct Answer B. Eating disorders—If there is a pattern of eating or significant weight changes, then a physician referral is indicated. Correct Answer C. Substance abuse—Clients who display unusual behaviors such as acting out or violent outbursts that are out of character may be showing signs of substance or steroid abuse, and may need to be referred to their physician. Correct Answer D. Anxiety disorders—panic attacks, claustrophobic behavior, etc, must be referred to their physician. 10. Name three types of learning styles and explain how a client might learn best for each style. Correct Answer Correct Answer A. Aural learners—listening clients— audios, lectures, audiotapes, podcasts are best. Correct Answer B. Visual Learners—Seeing graphics, illustrations, video clips, visual media. For them, retention of media is impossible without it. Correct Answer C. Kinesthetic Learners— These people learn best by incorporating movement, squats, dancing, role playing, feeling their bodies flow. These are performance learners. Chapter 8. Correct Answer continue coaching. Ultimately, the difference in health shows effort, and equals results. 6. How is holding clients accountable in coaching different than from their being held accountable in the workplace and at home? Correct Answer Correct Answer As a coach, we have to remain detached to the outcomes of our client's changes and goals. It is up to the client to meet the goals; not our job to be responsible for their results. We as coaches are not parents, bosses, or spouses. We are mirrors for what is desired and worked for by our clients. 7. Why do we ask clients to set three month goals? Correct Answer Correct Answer Three month goals are medium term goals designed to help clients make changes (start, learn, and maintain) into healthier habits. If a client wants to loose weight, then three month goals must focus on specifics around diet and exercise, based on what the client is willing to do (for example, walking 3x/week for 30 minutes, or make sure to eat a healthy breakfast of protein, healthy carb, and veggies daily) to have a healthy outcome. In this case, it would be normal to see increased cardiovascular fitness, and a decrease in weight and inches. 8. When setting weekly goals, you should help your clients set goals to reach what % of success? Correct Answer Goals should be a reach, with a balance. 60% of success is the sweet spot for clients, because less is too ambitious, and more is too easy, and not enough. Correct Answer 9. What does the acronym SMART stand for? List 3 behavioral and three weekly SMART goals. Correct Answer Correct Answer SMART stands for: Specific, Measurable, Action-based, Realistic, and Time sensitive. Three behavioral goals are: Correct Answer a. I will do 3 30 minute walking sessions each week on Tues, Thurs, and Sat. with my neighbor Caleb. Correct Answer b. I will buy 2 fruits and 3 veggies to eat on a daily basis each week in correct portion sizes. Correct Answer c. I will do 2 60 minute yoga classes to improve my bone density and balance on Monday & Wed at 7 pm at yoga studio X. Weekly SMART goals: Correct Answer Correct Answer a. Drink 4 8 oz glasses of water at work daily. Correct Answer b. When I crave sweets at 4 pm, I will eat a serving of fresh fruit I bring from home. Correct Answer c. I will write for 15 minutes in my journal every night before bed about all the things I am grateful for in my life. 10. Why is it important to discuss client strengths and motivators when setting goals with clients? Correct Answer Correct Answer Strengths and motivators are the reason clients want to change in the first place. It's critical to listen to the "why" they are making in their lives, and keep these reasons and previous successes at the forefront to assist forward movement to change. 11. When is it appropriate to talk to a client about challenges and the strategies they may want to use for dealing with them? Correct Answer Correct Answer When clients use words like "Obstacles, barriers, setbacks, risks, challenges" it is important to ask what they mean by these words and to focus on what will help them move forward. As a coach, we stay positive and use setbacks as growth opportunities. Examples of questions used to move forward: Why do you want to accomplish this goal? What is important to you about it? What values does it represent to you? What structures and support could assist you to be successful with this goal? Is this goal scaled appropriately 3. Who is responsible for generating a generative moment? Explain why. Correct Answer Correct Answer The client!!! They are all about the client's needs and desires, because coaches take cues from where the client wants to go. Conversations are client led, collaborative, and co-creative. 4. What might indicate that it is time to refer a client to therapy either concurrently or as a prelude to future coaching? Correct Answer Correct Answer When a client has no forward movements, or is focused on healing unresolved issues, pain or wounds from the past, then a therapist might be needed, either in conjunction with or before starting to coach. 5. Name and explain the coaching skills that need to be fully engaged to move clients forward through generative moments. Correct Answer Correct Answer The coaching skills that have to be fully engaged are: Correct Answer a. Suspending judgment—The coach must be in a judgment free zone to allow client to be vulnerable based on the knowledge that the coach is benevolent, honest, open, reliable, and competent. The client must feel safe, supported, and encouraged to stretch. Correct Answer b. Mindful listening—Breaking free from autopilot. Tuned in and completely focused on client in the present moment, listening without judgment, solely focused on client, suspending all beliefs, coaches help clients gain their own self awareness of needs and choices. Correct Answer c. Expressing empathy—Respectful understanding of another person's experiences, using both emotional and cognitive awareness to connect with and give voice to what a client is needing, feeling, and desiring. Empathy is a reflection of the client's perceived experiences without sharing in it. Correct Answer d. Evocative inquiry—The framework of not assuming and not knowing on the part of the coach. Asking one question, and giving the client the space to answer, staying in a beginner's mindset or framework. Asking engaging questions, staying in AI, allowing clients to discover the best of themselves putting their strengths to work. Correct Answer e. Open ended inquiry—queries that evoke stories and images that generate an upward spiral. Questions that start with "What" or "How", are the key. Encourage clients to remember and verbalize stories of their best selves. Correct Answer f. Perceptive Reflection—Single questions after statements reflecting client's generative moments. The five forms are: Simple, Amplified, Double sided, Shifted focus, and empathy reflections. They communicate full engagement of the coach and connect the client with the motivation to change. Correct Answer g. Honoring Silence—Giving clients time without words after asking a question; as a coach allowing the pauses to happen. Introverts especially need silence, it helps them organize their thoughts, feelings and desires. Correct Answer h. Creative brainstorming—Co- constructed ideas between clients and coaches including questions, ideas, approaches, and frameworks. Together they can generate an enormous # of possibilities judgment free. Later can the merits be evaluated, kept or discarded. Moods include playful, insightful, courageous, and realistic. This builds momentum. Correct Answer i. Unfailing Affirmation—"Championing" the client's successes. "my certainty is greater than your doubt." Clients move forward as coaches have unshakable belief in their ability to move forward. 6. What are the five steps through which generates moments evolve? Correct Answer Correct Answer a. Identify and clarify the topic to work on. Correct Answer b. Get the permission to work on the topic now from the client. questions and gives reflections to help the client find his or her own answers through brainstorming creative possibilities to change and grow. For the client: Committing to a minimum of 3 months (Preferably a year) to make improvements in life for growth and change. It increases level of self awareness. Being open to new ideas, possibilities, growth and change; understanding that setbacks are normal, contracts are important so the client knows what to expect. What the client can do, and what the limiting beliefs, parameters and expectations of coaching are for the client. 3. What are some possible questions you can ask to find out your client's strengths and priorities? Correct Answer Correct Answer --You mentioned grandchildren/ children. Tell me more about them. -How supportive would your family be if you wanted to make changes? -What fitness activities did you do and enjoy in the past? -What fitness activities do you see yourself doing now?—I noticed from your assessment that you hate exercise. Tell me about that. -What healthy eating habits do you have now? - What are the foods you crave? What time of day? -How much water do you drink each day? -What has worked with weight management in the past? - How much weight did you lose? Regain? --- When is your stress at its lowest? - What is your biggest stressor? -What have you tried in the past to reduce stress that would be helpful in the future? 4. Give two examples of deep open-ended questions that take thought to answer and connects clients with their heartfelt dreams and desires. Correct Answer Correct Answer a. You noted you want to lose "x" number of lbs. Tell me about your past experiences with weight management. Correct Answer b. What is one change you have made in the past that significantly impacted your (health, weight, stress, fitness, sleep, diet, etc.) How did that make you feel? 5. When should a physician' clearance and medical data be collected? Why is the collection of medical data important? Correct Answer Correct Answer Medical data should be collected during the first month of coaching for a. Physician's health clearance, and b. Baseline data to create a line of progress. 6. Explain the statement "Wellness is much more than the absence of illness." Correct Answer Correct Answer Wellness is harmony, peace, energy, joy with life, fluidity of movement, and possessing the capability of physically mentally and emotionally doing whatever the individual wants, within reason. Absence of illness is a starting point, abundant health is radiance, synchronicity, purpose, balance, and impact of self on others in a positive way all combine to create optimal health, not just an absence of illness. 7. What is vision? Explain. Correct Answer Correct Answer Vision is the active imagining of the pinnacle of health, wellness, abundance, and joy for all areas of life, envisioning ideals in what life can be is the first of several steps to self achievement and self actualization. 8. Why is it important to have the client state their 3 month and weekly goals instead of the coach noting what was said in the discussion and coming up with the appropriate goal? Correct Answer Correct Answer Coaching is client centered; after using tools and techniques the client's goals come from them. This prevents coaches making expert prescriptions, outside of the coaching sphere. 9. What should the coach do if the client doesn't seem ready or committed to change? Correct Answer Correct Answer As a coach, I can ask the client if they aren't sure after doing a vision exercise what they want to set as a goal, to take a week before our next meeting to think about it and write down their thoughts. We can then discuss at the next session and create a goal for the first week. 2. Gratitude 3. Bravery 4. Humor 5. Integrity & 6. Persistence. 6. List the 6 virtues. Correct Answer Correct Answer The 6 virtues are: wisdom/knowledge, courage, humanity, justice, temperance and transcendence. 7. List the three Character Strengths, and illustrate with coaching points on how each individual strength relates to coaching. Correct Answer Correct Answer a. Appreciation of Beauty/excellence—In coaching, this can be shown by pointing out accomplishments and successes previously exhibited by clients. Correct Answer b. Gratitude—I bring an attitude of gratitude for all the good in my life and my clients understand this—I appreciate them too! Correct Answer c. Bravery—I speak the truth in love from the heart, holding my client's feet to the fire even when it may be uncomfortable. 8. List 8 being skills of coaching, and the related character strength for each skill. Correct Answer Correct Answer a. Mindfulness—Self regulation, bravery integrity, perspective, citizenship, and social intelligence. Correct Answer b. Empathy—Social intelligence, Self regulation, love, curiosity, open mindedness, perspective, forgiveness, mercy, and spirituality. Correct Answer c. Warmth—Vitality, love, social intelligence, kindness, Gratitude forgiveness and mercy, and humility and modesty. Correct Answer d. Affirmation—Appreciation of beauty/excellence, Gratitude, kindness, hope, creativity, and perspective. Correct Answer e. Calm—Spirituality, bravery, integrity, open mindedness, perspective, self-regulation, and prudence. Correct Answer f. Zest—Vitality, humor, gratitude, curiosity, love of learning, bravery, persistence, and appreciation of beauty and excellence. Correct Answer g. Playfulness—Humor, curiosity, creativity, vitality, hope, spirituality and perspective. Correct Answer h. Courage and authenticity—Integrity, bravery, social intelligence, fairness and persistence. 9. What factors communicate coaching presence? Select 2 factors, and describe how they can be used to promote mutuality and involvement. Correct Answer Correct Answer Coaching presence is focused around a core of mindfulness. Beyond that, being authentic, using tone of voice, having courage to be honest, staying calm and being warm, empathetic, affirming the capability of the client, using zest, and being playful all conveys the coaching presence. The last factor is using silence in places to allow for thought and respect for the client's process. One universal trait is the dance between intention and attention in the present moment of coaching. It is not accidental; it takes practice, skill, and continuous learning. Chapter 12 Correct Answer 1. What does Jay Perry mean when he says "Coaching is not a service profession, it is a modeling profession". Correct Answer Correct Answer Jay Perry means that it is not enough to talk health and wellness; we have to live as examples of what we coach and believe. We have to model the change we seek in ourselves in order to help uncover it in others. Coaches have to be actively working on living the lives we seek to help others achieve their dreams. 2. How is self care defined? Correct Answer Correct Answer Self care is defined as a way of living that incorporates behaviors that enable one to maintain personal health and balance, replenish energy, and motivation, and grow as a person. 8. What are some of the things you might notice if you suffer from burnout? What can you do to prevent burnout? Correct Answer Correct Answer Signs of burnout can include feeling tired, impatient, ambivalent, anxious, lack of interest, uncaring, dreading an event or a task once anticipated, and other health issues. To prevent burnout, coaches can stay focused on a schedule, have a support system, take necessary time off, (15 minute breaks, to vacations) to recharge. Healthy self care is critical. 9. Why is it important to create a personal development plan? Describe the process. Correct Answer Correct Answer It is important to create a personal development plan to grow as a coach. Being a coach is a life-long journey; it never ends. The process of self evaluation must be at least yearly; as should training to have continuing education for self and professional growth. The process to develop a personal plan is: Correct Answer a. Assess coaching skills on a scale of 0- 10. Correct Answer b. Set up my intended outcomes - where I want to be in 6 months-1 year. Choose a couple of skills to work on in 3 month increments. This helps with focus. Correct Answer c. Develop an action plan to get there. What will I do? Books, Skill practice, role play, classes, conferences, Coaching professional groups, etc. Correct Answer d. Set up review times on calendar, make revisions. Correct Answer e. Celebrate all good things in life as well as milestones of development as a coach! 10. Why is it recommended that coaches work with their own coach? Correct Answer Correct Answer Being a client helps as a coach learns all about the feelings and issues of being a client, and the experiences from a client's perspective. Working with a professional, experienced coach (either a mentor, or a peer) helps understand coaching from a self perspective on the ground to develop as a healthy person. It assists the growth as a coach.