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WELLCOACHES EXAM STUDY GUIDE 2025 | ALL
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When can why questions be powrful? ---------CORRECT ANSWER----------- ------when deployed to elicit autonomous motivation. you can connect clients to their deepest motivators by asking "why do you treasure your vision and goals and why do they matter deeply" When are closed questions appropropriate ---------CORRECT ANSWER----- ------------when coaches ask clients whether they want to commit, whether it is to a vision, strategy or goal ....'are you ready to move forward" If a client fails to respond to a question, or if you think they arent being totally authnetic in their answer, do what ---------CORRECT ANSWER-------- ---------drop it and come back another time if it happens consitently...share to your client without judegment Examples of open-ended inquiry ---------CORRECT ANSWER-----------------
- what would you like your wellness to look like in 3 months, one year, two years, five years?
- what are the top 3 values in your life? 3 what are the top 3 goals in your life?
- what part of your life is most important to you?
- what would you like less of in your life?
- what would you like more of in your life?
- what excites you?
- what would you like to accomplish in the next 3 months?
- what motivators are important enough to you to enable you to overcome your obstacles meet your goals?
- what would your life be like if you achieve these goals?
- what would your life be like if you do not acheive these goals?
- what is the best case scenario?
- what is the worst case scenario
- what will it take for you to make changes?
- what have you tried and succeeded to accomplish in your life that is similar to this goal?
- what is happening when you feel X?
- what would it take to deal with your feelings of X?
- what is holding you back or standing in your way?
- what are you afraid of
- what is at risk for you?
- what is more important to you than meeting this goal? Is it good or bad to ask multiple questions in a row and why --------- CORRECT ANSWER-----------------bad - client can feel interrogated. What is perceptive reflection ---------CORRECT ANSWER----------------- another form of listening. enable clients to hear what they are saying from the vantage point of another person. the process is often more provocative and transformational than inquiry because it causes clients to connect more deeply to their emotions and the truth of the matter. clients react with a deeper reponse from the limbic region of the brain where emotions, rewards, and pleasure are regulated purpose: elicit ideas and conversation in the client which support change. dont need a perfect reflection. need accurat ereflection. What is the simplest form of reflection ---------CORRECT ANSWER----------- ------restate what a client says in more or less his or her own words. helps clients see themselves more clearly and make adjustments if needed
Reappraisal does not include what action ---------CORRECT ANSWER------ -----------it does not include supressing emotions. supressing emotions leads to higher levels of negative emotions and worsens disease symptoms. vulnerable to errors and poor judgements when brain function is impaired by fear. bring this often unconscious process to the conscious mind, where it can be named and normalized calming the amygdala by naming the threat enables more constructive actiit in the problem solving portion of the brain POsitive emotions help do ---------CORRECT ANSWER-----------------1. improve attention
- open-mindedness
- creativity
- ability to reach a strategic perspective ratio of 3 positive emotions to 1 negative emotions Self-esteem ---------CORRECT ANSWER-----------------belief that one has value and worth as a person, healthy self-respect- important basic need of human beings Benefits of high self-esteem ---------CORRECT ANSWER-----------------1. facilitates greater resilience through persistence in the face of challenge
- leads to greater initiative
- promotes leadership as those with higher esteem are more willing to speak up in group situations 4, has a relationship to feelings of happiness *may benefit more from therapy than coaching and appropraite referral should be considered because those with low self-esteem can get sick or suffer other physical problems in connection wih stressful daily events
High self-esteem can lead to negative consequences such as : --------- CORRECT ANSWER-----------------1. narcissism, coupled with aggression
- increased focus on social comparison
- inflated view of how others view person with high self-esteem
- willingness to be more critical of others
- greater willingnes to experiment wit potentiall risky healthy behaviors if self-esteem is based on social comparison rather than one's true sense of value it is difficult to avoid what ---------CORRECT ANSWER----------------- A judgemental mindset, labeling others as 'good', 'bad', 'better', 'worse" What is contingent self-esteem? ---------CORRECT ANSWER-----------------
- experienced by people who are preoccupied with questions of worth and esteem and who see their worth as dependent on reaching certain standards, appearing certain ways, and accompliishing certain goals. can be detrimental if clients are motivated by external drivers such as desire to please or appear worthy Self-compassion includes 3 components ---------CORRECT ANSWER------- ----------1. self-kindness
- sense of common humanity
- mindfulness Self-kindness requires recognition ---------CORRECT ANSWER----------------
- human experience includes suffering, heartache, embarrasment, dissapointment, failure when one practices self-kindess amidst trials, one chooses to be gentle, forgiving, rather than angry/ self-critical
pity: grieiving someone'sexperience because of circumstantial hardships. showing mercy/giving assistance. "i feel sorry for you" that attitude undermines self-esteem and has no place in coaching. coaching believs clients can grow from any situation Empathy is not about ---------CORRECT ANSWER-----------------feeling sorry for someone. its about understanding and respectign where someone is coming from. empathy requires full engagement and deep appreciation. no hurry or judgement in empathy. there is a safe, calm, no-fault zone where people can discover and develop their truths. empathy treasures emotions as a guest. open clients up to significant learning, growth, change "i respect your pain" , "I celebrate your pain' Expressing empathy with non-violent communication assumes 4 important distinctions ---------CORRECT ANSWER-----------------1. Make observations, not evaluations: liimt descriptions to what can be perceived by the 5 senses in specific times/places "i went to the gym one time last week"
- express feelings, not thoughts: express emotions
- identify needs, not strategies: needs represent values, wants, desires, preferences, for a happier/more meaningful experience. not a need: "i need to work out every day"--> strategy. not a need
- make requests, not demands: either confirm our understanidng or agree on an action. woud you be willing to tell me what you heard me say?, respect both autonomy of person and possibility of moment express feelings rather than thoughts. express needs rather than strategies NVC Communication model ---------CORRECT ANSWER-----------------1. observe: when i see/hear/notice
- feel: i feel
- need: because i need
- express/request: i appreciate it when, or would you be able to? New view of positive psychology ---------CORRECT ANSWER-----------------
- there is danger in the happiness movement because life of thriving includes positive and negative emotions (balance of emotions is important)
- negative emotions: informing us of dangers or unmet needs of ourselves or others PERMA Model of Well-Being ---------CORRECT ANSWER----------------- positive emotion, engagement, relationships, meaning, accomplishment From happiness to flourishing ---------CORRECT ANSWER----------------- frederickson: people who flourish not only feel good, but they also do good. they have a sense of purpose or calling, and they are highly engaged in life. people give to others with their best possible selves to achieve their best possible futures. positivity is an essential component to good health and wellbeing Frederickson's 10 positive emotions ---------CORRECT ANSWER-------------- ---1. inspiration
- hope
- pride
- interest
- love
- awe
- amusement
simultaneneity principle ---------CORRECT ANSWER-----------------1. conversations and interactions become positive the instant we ask a positive question, tell a positive story, or a share positive reflection
- positive questions and reflecitons are themselves the change we seek
- they are not just a preude to change, they are the change inhabiting the spirit of wonder unconditional positive question is one of the greatest tools we have to this end Anticipatory Principle ---------CORRECT ANSWER-----------------Positive questions and reflections stem from positive anticipation of the future. (Step 2 of AI) positive anticipation of the future is a proleptic force that energizes the present. the word 'prolepsis' literally means 'forward look' it takes a specific, positive image of te future in order to impact the dynamics of the present. vision is a target that beckons crucial that a coach adopts a sense of hope about positive possibilities in a clients life poetic principle ---------CORRECT ANSWER-----------------Positive anticipation of the future stems from positive attention in the present. (Step 1 of AI) Using stories, narratives, metaphors and images to make dreams come alive. the more one attends to the positive dimensions of the present moment, the more positive the intentions for future moments will be. a focus on problem begets more problems; a focus on possibiltiies begets possibilities.
connects hope with mindfulness and intention with attention. becoming mindful of what adds richness, texture, depth, beauty, significance, and energy to life awakeness life magnifcent potential 5 - D Cycle of Appreciative Inquiry ---------CORRECT ANSWER-----------------
- Define: what is the focus? What does the client want to learn and how the client wants to learn it (effectiveness of the AI process depends on the agreement being both clear and appropriate). How much do they want to talk about their problems and their pains. express compassion to move convo forward
- Discover: what gives life? discovering promising exampels of their desired outcomes, both past and present. AI makes the assumption that in every preosn's life, some things are always working even if they are buried and need to be unearthed
- Dream: what might be? dream grounded in the client's history, as it expands the client's potential. encourages use of both left and right brain. what is life calling a client to be or become? 2nd is a question of energy: what possibilities generate excitement for a client? what is the positive corer that supports a client? client finds the ansewrs. client retains the choice in creating the dream, design, and destiny
- Design: how can it be? gives the dreams legs by woorking to align the client's infrastructure with the dream. set goals as to how the dream would manifest itself in terms of habits, procedures, systems. technolgoy, roles, resources, relationships, finances, strucutres, and stakeholders. make this phase detailed and commitments with close horizons. commitments: represents actions that clients promise to take in response to the requests of others offers represents actions that clients volunteer to take requests represent actions that clients seek from others in order to successfully implement the design
- Destiny: what will it be? clients learn to make the 5-D cycle their preferred approach to problems and opportunities. continuously innovate their way to even higher levels of performance and life satisfaction. cleints can use pictures, images, metaphors, a
- Speak truth in love Coach the client and environment ---------CORRECT ANSWER----------------
- designing environment to be supportive of clients goals is essential for client success whole system frameworks: various internal and externa, individual/collective dynamics client may need to learn new skills , modify environment to eliminate triggeres, or gather social support examples: exercising with someone, phoning someone daily, reporting progress regularly to someone, eating with someone, sharing goals, joining a gym, havin a spouse watch kids two questions when clients get negative ---------CORRECT ANSWER-------- ---------1. how did this make a positive contirbutin to your development
- how else wuold you desribe the situation It is trial and correction, not trial and error ---------CORRECT ANSWER------ -----------try and try again, loosen up and experimenet with strategies, learning as we go. incorporate story telling Remind and acknowledge success ---------CORRECT ANSWER--------------- --clients lose sight of their progress when they have setbacks or don't reach their goals as quickly. keep reminding them of past progress.... Use appreciate inquiry to gain feeback ---------CORRECT ANSWER---------- -------inquiries:
- Whats the best experience you have had so far throug the coaching process?
- what are the values you most often see me modeling as a coach?
- What conditions have most helped you reach your goals and move forward?
- If a genie were to grant you three wishes regarding you coaching relationship, what would they be? twin engines of change ---------CORRECT ANSWER-----------------1. self- motivation- i want to do it
- self-efficacy- i beleive i can do it what does it mean to be motivated? ---------CORRECT ANSWER-------------- ---1. start a new habit or learn a new skill
- take steps towards a goal
- focus on making a habit or learning a skill toward a goal
- Sustain a habit or a skill
- Appreciate and savor goal achievement controlled motivation ---------CORRECT ANSWER-----------------motivation that is externally controlled, such as when one is motivated to obtain a desired consequence or extrinsic reward. most likely driven to comply by a desire to please another, or get this person's approcal or respect. may react to fear of consequences for not doing so. long-term behavior change does not reliably result from force, facts, or fear. sense of autonomy is jeapordized. need for autonomy is so fierce that people may resist and rebel against expert advice on healthy lifestyle change just to preserve autonomy. people will behave throug incentives but will only last until incentives are there joy is a more powerful motivator than fear
What does coaching elicit? ---------CORRECT ANSWER----------------- Autonomous motivation, increases capacity to change, facilitates change process through visioning, goal-setting, and accountability When did industry of coaching begin ---------CORRECT ANSWER------------- ----More than 25 years ago, focused on initially on executive, business, and life-coaching. Have graduated more than 50,000 coaches worldwide. Health coaching began later addessing physical and well-being What do coaches honor in the client? ---------CORRECT ANSWER----------- ------The client's as the expert in his or her life and work, every client has potential to be creative and resourceful in order to fully self-actualize. What is the coach's responsibility ---------CORRECT ANSWER-----------------
- Discover, clarify, align with what client wants to achieve
- Encourage client self-discovery
- Elicit collaborative and client-generated solutions and strategies
- Hold client responsible and accountable successful coaching takes place when ---------CORRECT ANSWER---------- -------coaches apply clearly defined knowledge and skills so that clients mobilize internal strengths and external resources for sustainable change What do coaches help clients do? ---------CORRECT ANSWER----------------
- Enhance self-motivation, self-regulation, leverage strengths, navigate a journey of change, build other psyhcological resources needed to change for good, including mindfulness/self-awareness/positivity/hope/optimism
What is the approach that succesful coaches take? ---------CORRECT ANSWER-----------------More evocative, less didactic approach. More listening than talking, more reflecting than commenting. Not advising clients on how to solve problems, not educating, not analyzing. occasionally a part of caoching. not primary purpose of coachign. they facilitate client's own self-discovery, and forwad momentum Coaches don't: ---------CORRECT ANSWER-----------------Give answers to clients, Outcomes delivered by coaches include ---------CORRECT ANSWER-------- ---------1. increased self-awareness and knowledge
- increased personal responsibilty
- acquisition of new knowledge and skils
- attainment of personal and professional goals
- sustainable behavior change
- increased life satisfaction
- increased self-efficacy
- developed sense of purpose and meaning
- becoming one's best self What % of us healthcare costs associated with lifestyle related chronic diseases? ---------CORRECT ANSWER-----------------75% Fewer than X% of adults engage in top health behaviors and only X% of adults are thriving ---------CORRECT ANSWER-----------------5% and 20%
journey to find the formula which best fits her genetics, history, capacity and way of life Clients needs to develop a portfolio of what type of habits --------- CORRECT ANSWER-----------------Wellness, health, and fitness habit portfiolo that is tailored to personal circumstances and capacities Coaches focus on building self-efficacy and autonomy and are trained to: -- -------CORRECT ANSWER-----------------1. Accept and meet clients where they are today
- Ask clients to take charge
- guide clients in doing the mindful thinking, feeling, and doing work that builds confidence
- help clients define a higher purpose for health and wellbeing
- uncover a client's natural impulse to be well
- support clients in tapping into their innate fighting spirit
- address mental and physical health together
- assist clients to draw their own health and wellness blueprint
- encourage clients to set and achieve realistic goals (small victories lay the foundation for self-efficicacy)
- harness the strengths needed to overcome our obstacles
- reframe obstacles as opportunities to learn and grow
- enable clients to build a support team
- inspire and challenge client to go beyond what they would do alone Describe the approach coaches take with clients to become more autonomous in their wellbeing and personal path ---------CORRECT ANSWER-----------------Coaches first look to collaborate and partner rather than showing up as experts who primarily analyze problems, give advice, prescribe solutions, recommend goals, develop strategies, teach new skills, or proivde education (used infrequently and just in time)
In the coach approach, client is called to become: ---------CORRECT ANSWER-----------------1.. the decision maker and to grow into the expert on the path forward as well as the evaluator of success
- encourage presonal resonsibility, reflective thniking, self-disocvery, and self-efficacy we want clients to discover their own anserws and create their own possibilities client originated visions stick Expert approach vs coach approach ---------CORRECT ANSWER------------- ----Expert: authority, educator, defines agenda, feels responsible for clients health, solves problems, focuses on whats wrong, has the answers, interrupts if off topic, works harder than client, wrestles with client Coach: partner, faciliator of change, elicit client's agenda, client is responsible for health, fosters possiblities, focuses on whats right, co- discovers the answers, learns from clients story, client works as hard as coach, dances with client Coach approach is characterized by ---------CORRECT ANSWER------------- ----1. engage in coaching inquiries, asking powerful and insightful questions
- what? how?
- use reflections to mirror what they are hearing
- they listen with empathy and curiosity Coaches assist in clients in discovering ---------CORRECT ANSWER--------- --------1. their strengths
- clarifying their values
- increasing awanress
- setting priorities
- meeting challenges
- brainstorming possibilities
- desining positive actions
