wellcoaches-acsm
Core Coaching Competencies
- establishing trust and intimacy -active listening -powerful questioning
Describe a technique for promoting MINDFULNESS before a coaching session
- take 3 deep breaths - close eyes for 5 seconds - become aware of your breathing - say to yourself "I am grateful for this opportunity to connect and make a difference
what is the value of ASSESSMENTS?
- to track health and biometric data for program outcome measurement - to provide an overall picture of the client's present state of being - to understand and appreciate the client's life context - to flag major losses, illnesses, health risks and areas of challenge - to identify strengths and healthy habits
Describe the qualities of a masterful coach.
-Authentic empathy -Complete acceptance -Ability to discover client strengths, values, desires -Prefer to listen than talk -Enjoy client stories -See the funny side in ways that facilitate growth -Challenge clients to take risks to reach higher at the right moment -Know how to celebrate success
Name the COGNITIVE PROCESSES OF CHANGE
-Getting Information -Being Moved Emotionally -Considering how your Behavior Affects Others -Self-Image -Social Norms
Name the BEHAVIORAL PROCESSES OF CHANGE
-Making a Commitment -Using Cues -Using Substitution -Social Support -Rewards
** Name and discuss THREE CORE COACHING SKILLS
-Mindful Listening -Open-ended Inquiry -Perceptive Reflections
** Name and discuss the five basic principles of Appreciative Inquiry (AI)
-Positive Principle -Constructionist Principle -Simultaneity Principle -Anticipatory Principle -Poetic Principle
Define COACHING COMPETENCIES for each stage of change
-Pre-Con: empathy -Con: find strong motivators, understand their challenges, identify solutions/strategies -Prep: make plans, explore difficulties, develop strategies -Action: environments for success, connect new behaviors to SVE, gradual change, reframe lapses -Maint: set new goals, re-focus
** Define the 5 STAGES OF CHANGE
-Pre-Contemplation (I wont/I cant) -Contemplation (I might) -Preparation (I will) -Action (I am) -Maintenance (I still am)
Discuss INTERNAL v. EXTERNAL MOTIVATION. Which should a coach promote?
-When a clients' motivation originates externally - "I'm doing this for my spouse/children/employer etc." - it usually leads to guilt, frustration, anger and often quitting. -But when a client can honestly say, "I'm doing this because it will help me feel good and feel good about myself," then they have internal or intrinsic motivation. This is more effective.
What is APPRECIATIVE INQUIRY? What is it's focus?
-an approach for motivating change that focuses on exploring and amplifying strengths. -it focuses on strengths and possibilities in order to help clients rise above and outgrow their problems.
Dimensions of positive relationship building
-hold unconditional positive regard -show empathy -be a humble role model -slow down -pay full attention -under-promise/over-deliver -the client finds the answers -confidentiality -honesty
Define EMPATHY and discuss how to use it in coaching
-the respectful understanding of a person's experience on both emotional and cognitive level -use the expression of empathy to expand awareness, create openness and facilitate change
When setting OUTCOME BASELINES it is important to consider:
-type of program - current condition of client - client's age - client's health history
What is the ideal ratio of REFLECTIONS to QUESTIONS?
2:1
What is the ABCDE model of disputation?
A = Adversity B = what you Believe about it C = what the Consequences are D = by Disputing exaggerations, unhelpful beliefs and unnecessary consequences E = you allow yourself to be Energized by a compellng vision of what is possible in the positive future
Define MOTIVATIONAL INTERVIEWING
A client-centered, directive method for motivating change by exploring and resolving ambivalence
Define NONVIOLENT COMMUNICATION
A process for enhancing empathic connection and honest understanding between people
Coaching is about _____________________ growth, not ____________ it.
fostering, forcing
What is POSITIVE REFRAMING?
framing a client's experience in positive terms
What are OUTCOME GOALS?
goals that reflect what is desired (like NY resolutions)
What are BEHAVIORAL GOALS?
goals that spell out specific steps and can be used to measure progress and success
RESISTANCE-TALK
Any talk by the client that argues against the case for change (or for staying the same).
CHANGE-TALK
Any talk by the client that makes the case for change (or for not staying the same).
Discuss the source of GENERATIVE MOMENTS and how to leverage these moments for significant progress.
As clients become awakened and aroused (whether they get especially excited, ambivalent, or resistant), coaches and clients have a unique opportunity to take risks, expand perspectives, and challenge assumptions. The more clients can discover new perspectives, capacities, and actions that will meet their needs, the more progress they will make in moving towards their visions.
What are the UNIVERSAL NEEDS?
Autonomy Connection Honesty Meaning Peace Physical Well-Being Play (ACHMPPP)
what comprises the ACTION LEVEL of the MLCP?
Behavioral Steps Problem-Solving Rewards
what comprises the PREPARATION LEVEL of the MLCP?
Confidence Commitment Support Plan
** Name and discuss each stage within the 5-D Cycle of AI
Define (topic & method choice) **Discover (examples of desired outcomes) Dream (what might be) Design (set goals) Destiny (realization)
Define and describe the differences and similarities between AI and MI
Define = Express Empathy Discover = Support Self-Efficacy Dream = Develop Discrepancy Design = Rolling with Resistance Destiny = Support Self-Efficacy
Which MENTAL HEALTH RISKS would necessitate a referral?
Depression Eating Disorders Substance Abuse Anxiety Disorders
describe the MOUNT LASTING CHANGE PYRAMID
base - vision and purposes for change next - plan to achieve vision next - the doing process top - sustaining new behaviors
** What 7 AREAS OF WELL-BEING are covered by a holistic well-being assessment?
Energy Health Weight Management Nutrition Emotional & Mental Fitness Life Satisfaction Physical Activity Exercise
Describe the International Coaching Federation Core Coaching Competencies
Establishing Trust & Intimacy -Active Listening -Powerful Questioning
** What are the 4 GENERAL PRINCIPLES in MI?
Express Empathy Develop Discrepancy Roll with Resistance Support Self-Efficacy
What shifts can be employed to ROLL WITH RESISTANCE?
From correction to connection\nFrom competence to confidence\nFrom causes to capacities\nFrom counter-force to counter-balance
Discuss why we set goals
Goals affect performance through 4 mechanisms: 1. they serve a directive function (focus) 2. they serve an energizing function (effort) 3. they affect persistence 4. they affect action by leading to arousal, discovery, knowledge, and strategies
What is EUSTRESS?
Good Stress. Engaged but not overwhelmed.
Describe the ACSM Risk Classifications
Low Risk: asymptomatic men (<45) and women (<55) who have no more than 1 heart-disease risk factor Moderate Risk: asymptomatic men (>45) and women (>55) who have no more than 2 heart-disease risk factors High Risk: individuals with known cardiovascular, pulmonary, or metabolic disease or one or more signs and symptoms of these.
** The NVC model has four steps, what are they?
Make observations, not evaluations Express feelings, not thoughts Identify needs, not strategies Make requests, not demands
Define GENERGATIVE MOMENTS and their value
Moments when clients are aroused along the path of change and growth. Such moments reveal underlying needs and can often be recognized by the strength of their emotional charge (positive or negative). In such moments, coaches and clients co-generate new perspectives and co-construct engaging designs for moving forward. Generative Moments are mini-transformations that energize both coach and client and catalyze the next stage of the client's progress.
Describe the different LEARNING STYLES
Note taker; detail-oriented; holistic; affective; observer; self-directed; thinker;
When reviewing an assessment, what is the value in looking first for STRENGTHS and AREAS FOR CELEBRATION
build rapport\nenergize client\nfocus on what you wish to grow
** Define and discuss the four sources of self-efficacy
Physiological / Affective States (personal) verbal Persuasion (environmental) Vicarious Experiences (environmental) Mastery Experiences (behavioral)
Discuss exercises to develop a positive appreciate of and relationship to the past, present and future.
Positive Past - Gratitude, Forgiveness, Satisfaction Positive Present - Mindfulness, Savoring, Flow Positive Future - vision, Anticipation, Disputation
Name some RELATIONSHIP-BUILDING TOOLS
Positive Reframing -Silence -Limit Advice, Ask permission -Humor & Playfulness -Championing -Solicit Input & Suggestions
Describe the ACSM guidelines
Prior to starting a vigorous exercise program, it is recommended that moderate or high-risk individuals see a doctor or have exercise testing before participation. Vigorous exercise is the equivalent of running or walking faster than 4 mph. 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 or an activity that can be sustained for about 45 minutes.
EFFECTIVE GOALS are:
SMART incremental include only one measurable behavior per goal have intrinsic value address environmental factors evolve through trial and correction
what comprises the VISION LEVEL of the MLCP?
Self-Awareness & Responsibility Strengths Values & Meaning Benefits & Information Challenges & Strategies
** Define and describe the similarities, differences, and relationship between SELF-EFFICACY and SELF-ESTEEM.
Self-efficacy and self-esteem are different but related constructs. Whereas self-efficacy has more to do with initiating and sustaining positive behavior outcomes, self-esteem relates to happiness, self-worth, self-respect, and an internal sense of well-being.
** Define SMART goals
Specific Measurable Actionable Realistic Timely
Name the skills necessary for creating and supporting Generative Moments.
Suspending Judgement Mindful Listening Expressing Empathy Evocative Inquiry Open-ended Inquiry Perceptive Reflections Honoring Silence Creative Brainstorming Unfailing Affirmation
What is SELF-ESTEEM?
The belief that one has value and self-worth as an individual (the evaluation of self)
Describe the TRANSTHEORETICAL MODEL
a blueprint for effecting self-change in health behaviors (Prochaska)
OPERANT CONDITIONING
a form of learning that takes place when an instance of spontaneous behavior is either reinforced or discouraged by it's consequences
Coaching
a growth-fostering relationship that enables clients to reach their goals and fulfill their visions
People do not resist _____________________, they resist ___________
change, being changed
self-efficacy describes the relationship between belief and action as _________________
circular
Guidelines for BRAINSTORMING include:
clarify the topic clarify the output defer judgement encourage bold, even wild ideas build on what others say be visual and specific go for quantity do it fast
AI and MI are __________________ approaches, best used ____________ to generate outstanding client results
complimentary, in tandem
It is important to assess a client's ____________________ in his/her ability to meet a goal using a ___________________________.
confidence, confidence scale
It's trial and _______________, not trial and __________________
correction, error
SYMPATHY
emotional and cognitive level
DOUBLE-SIDED REFLECTION
encourage client to examine different facets; this will enable them to gain perspective and make different decisions as to if and how they want to move forward
DECISIONAL BALANCE involves
evaluating the pros and cons of change
What does DEVELOPING DISCREPANCY mean? What tools can a coach use to develop discrepancy?
identifying the gap between current behaviors and ideal outcomes; use open-ended questions and reflective listening
EMPATHY
identifying with someone's experience on the emotional level
The more opportunities people have to witness and relate to others who are doing what they want to do, the more likely it is that they will ______________________________________.
initiate and sustain that behavior themselves.
AURAL
learn best by hearing
learn best by reading
VISUAL
learn best by seeing
VERBAL
learn best by speaking
TACTILE
learn best through hands on activity
KINESTHETIC
learn best through movement or psychomotor skills
INTERACTIVE
learn by exchanging ideas
What is the process in using DECISIONAL BALANCE?
list all the pros and cons\nassign them a score 0-10\nextract composite scores for motivation and resistance
AMPLIFIED REFLECTION
minimize or maximize what the client says in order to evoke disagreement in the direction of change-talk
SIMPLE REFLECTION
paraphrase or restate what the client says, using their own words without exaggeration, interpretation or distortion
When developing discrepancy in MI, what should coaches refrain from doing?
pointing out the discrepancies
Positive Principle
positive actions & outcomes come from positive energy & emotions
Poetic Principle
positive anticipation of the future stems from positive attention in the present
Constructionist Principle
positive energy & emotions stem from positive interactions and conversations
Simultaneity Principle
positive interactions and conversations stem from positive questions and reflections
Anticipatory Principle
positive questions and reflections stem from positive anticipation of the future
Visions are best written in the __________________________, and in the __________________________
present tense, client's voice
SHIFTED FOCUS REFLECTION
redirect attention away from a resistance-provoking subject in order to focus on another area
Coaches can empower clients to move forward by ____________________________________________
reframing goal accomplishment in positive terms asking positive questions
Define the "HEART OF COACHING"
relationship
Positive outcomes lead to increased ____________________ while negative outcomes lead to decreased ________________.
self-efficacy
It is important that clients _________________________________ each week to experience the ______________________________ that comes from ______________________________.
stretch slightly beyond their comfort zone, increased sense of self-efficacy, going beyond their perceived limits.
What are 5 things to look for in reviewing a well-being assessment?
successes areas of arousal stage of change for each aspect gaps concerns
What is SELF-EFFICACY?
the belief that one has the capability to initiate or sustain a desired behavior
When using rulers, it is important to talk with clients about _________________________.
the number they selected.\n\nwhy not higher or lower? what would change it?
As clients explore behavior goals, it's important to _____________________________________________
tie those goals back to the client's reasons for change.
What is the goal of NVC?
to encourage change-talk and discourage resistance-talk
DECISIONAL BALANCE
weigh the pros and cons of a particular behavior or behavioral change (PROS MUST OUTWEIGHT CONS)
The more coaches try to persuade clients of _______________, the more _______________ coaches evoke, which decreases _______________________________.
what they "should" do, resistance, readiness to change
To be accountable means that client commit to giving an account of ...
what they did what happened what worked what didn't work what they want to do differently next time
Discuss the DO's AND DONT'S of coaching
• Renew your trust and rapport at the outset of each and every session • Begin each session by asking clients how they feel now. • Empathize with clients' feelings and needs • Look for openings to explore their best experiences, core values, and heartfelt wishes. • Be a great listener. ------------------ • Talk too much. • Play psychotherapist. • Wear the expert hat, unless your client gives permission and requests such assistance. • Make Assumptions. • Impose your goals on clients.