FMCA Test 2020

When a client is working on SMART Goals, in the Action stage of the Stages of Change model, the focus should be on: brainstorming goal possibilities. writing clear and specific goals. re-evaluating and revising goals. moving on to new goals. all of the above.

re-evaluating and revising goals. Once a client has begun taking action on their goals, it is important to continue to sculpt the goals to best meet the needs of the client, which may include considering the ways these behavior changes affect the client's environment, emotions, and self-concept.

The customized wellness plan (also known as the Wellness Map 360) is a map or tool that helps the client to do all of the following except: identify specifically how they want to work on improving their lifestyle. set up ways to measure and track progress. secure adequate support. receive a treatment plan recommendation. identify outcomes so they know when they have arrived at their destination.

receive a treatment plan recommendation. Your challenge as a coach, especially if you have a healthcare background, is not to create a treatment plan. Your goal is to offer a framework that includes strategizing, prioritizing, challenging, encouraging, and acknowledging. (Arloski, p. 154)

According to the Stages of Change model, clients will generally: move in a linear route from Pre-contemplation to Maintenance. recycle through the stages a least once. move quickly through to the Action stage, then move back and forth between Action and Maintenance. get a bit stuck in the Preparation stage. all of the above.

recycle through the stages a least once. Most individuals find themselves "recycling" through the stages of change several times ("relapsing") before change becomes truly established. Only 5% of self-changers follow a linear route from Pre-contemplation to Maintenance without at least one setback.

According to Arloski, a health coach is responsible for the client's health and wellbeing. coming up with answers for the client. identifying who is at fault related to the client's health. holding expectations about how the client will make changes to improve their health. supporting the client to come up with answers to improve their health.

supporting the client to come up with answers to improve their health. An essential element of good coaching is that it shifts responsibility for health and wellbeing back onto the client. (Arloski, p. 102)

In the field of Mind-Body Medicine, when a client's clinical phenomenology appears to be particularly congruent with the their subjective "story," it could be considered a: delusion. hypochondriacal response. psychosomatic disorder. symbolic disease. cry for attention.

symbolic disease. A Symbolic Disease represents a way of understanding disease symptomatology as a symbolic representation of the client's distress (e.g., obesity as a physical shield due to an abuse history). It can be helpful to ask the client, "When did you first notice the onset of your symptoms?"

Mindfulness-Based Stress Reduction (MBSR) exercises include all of the following except: meditation. guided imagery and visualization. talk therapy. breathing and movement. self-expression through words and drawings.

talk therapy. MBSR exercises are focused on self-care practices to decrease stress levels.

Choose the best answer that describes how the experience of transformation is different than making a change. Goal oriented Measurable Occurs in the present moment Specific All of the above

Occurs in the present moment One feels "transformed" when they experience a major shift in perception and understanding that motivates a change in behavior. Change is goal oriented, measurable, past and future based, and is a reaction to an identified problem. All transformation involves change. All change does not involve transformation.

Case Study 1 - Sylvia Sylvia is an older woman who is attending coaching at the behest of her doctor and daughter. She feels pretty good, enjoys eating and trying new restaurants, loves bread, pasta, and sweets, and does not want to return to cooking meals. She admits that she could "lose a few pounds," that her joints ache, that her blood sugar is under control with Metformin, and that her grandchildren (who she loves playing with) wear her out, but says, "That happens when you get old. I'm too old to change now." For Case Study 1, if the client gives you an opening to give her information about food choices, what should be the primary focus of the information you share? Understanding the different IFM food plans. How to lose weight with nutrition changes. Identifying food allergies. The association between nutrition and joint pain and energy.

The association between nutrition and joint pain and energy. It is important to help the client understand the general concept that healthier food choices would increase her energy and decrease her joint pain, thereby moving her toward her desire to play more with her grandchildren. Since this client is in the pre-contemplation stage of change, the coach must be cautious to not overwhelm her with information.

Fermented foods are beneficial for gut-brain health because they feed healthy gut bacteria. When choosing a fermented food, such as sauerkraut, kimchi, pickles or olives, it is important that it does not contain: vinegar. salt. spices. water. vegetables.

vinegar. Naturally fermented foods are made with vegetables (e.g., cabbage or cucumber), salt, spices and water. Fermented foods are stored in the refrigerator, not on the shelf at room temperature. Foods pickled in vinegar do not typically contain the live cultures that fermented foods do.

What are the 3 concrete steps Niemiec offers for teaching and giving character strengths feedback to others? labeling, explaining, appreciating. testing, observing, labeling learning the character strengths language, goal setting, strengths spotting taking the VIA survey, assessing and reassessing, practicing new ways to develop signature strengths

!labeling, explaining, appreciating The prerequisites to these steps are becoming familiar with the language of character strengths and consciously looking for and finding character strengths in people (page 51). In labeling, you observe your client and name the strength you notice. Then you provide evidence for that observation by explaining or providing rationale for labeling the strength. Finally, convey that you value this strength expression by appreciating or affirming.

Which statement represents authentic commitment to change "I might change" "I'm planning to change." "I could consider changing." "I should change."

"I'm planning to change." The strength of the verb in the sentence corresponds with the strength of the commitment language. "Might, should, could, would" are not commitment verbs.

Observational research on couples found that the following four behaviors predict that a couple will stay together happily: (choose four behaviors) criticism (complaining or blaming your partner) "soft start up" (begin talking about problems gently) turning towards each other (instead of turning away or against your partner) defensiveness (not being open to what your partner has to say) contempt (showing disdain or disgust for your partner) repairing conversations (an apology, a smile or humor to de-escalate a conflict) accepting influence (being open to persuasion from your partner) "stonewalling" (withdrawing and offering no feedback to your partner)

"soft start up" (begin talking about problems gently) turning towards each other (instead of turning away or against your partner) repairing conversations (an apology, a smile or humor to de-escalate a conflict) accepting influence (being open to persuasion from your partner) Happy couples tend to have five positive interactions for every negative one, and have more positive than negative things to say about and to each other.

To best support a relaxed and quiet (non-meditative) state, it is helpful to be taking around: 3 breaths per minute. 4 breaths per minute. 6 breaths per minute. 10 breaths per minute. 15 breaths per minute.

6 breaths per minute. When analyzing number of breaths per minute, research has found 4 breaths = meditative state or prayer 5-8 breaths = relaxed and quiet 9-14 breaths = routine tasks or conversation over 15 breaths = running to catch a bus or panicking

For clients who have experience with belly breathing, it can be helpful to teach the 4-7-8 Breath (Relaxing Breath) technique developed by Dr. Andrew Weil. This technique focuses on counts of: 4 exhalation, 7 inhalation, 8 hold. 4 exhalation, 7 hold, 8 inhalation. 4 inhalation, 7 exhalation, 8 hold. 4 inhalation, 7 hold, 8 exhalation. 4 hold, 7 inhalation, 8 exhalation.

4 inhalation, 7 hold, 8 exhalation. This technique recommends that you: begin with an exhalation breath in through your nose as you count slowly to 4 hold your breath as you count to 7 exhale through your mouth as you count to 8 Repeat the pattern 4 times, twice a day (first thing in the morning and before bed) for 4 weeks.

In the Stages of Change model, the coaching goal for clients in the Pre-contemplation stage is to help clients: A. begin to think about negative consequences of their behavior. B. consider change as a possibility. C. identify appropriate change strategies. A and B only. A, B, and C.

A and B only. Discussion of change strategies is not appropriate until the client reaches the Preparation stage. In Pre-contemplation, the client has not yet accepted that there is a need for change. The goal is to move them to the Contemplation stage, where they recognize the need to change.

When a client is taking action consistently and has successfully changed their target habit or behavior for two months, according to the Transtheoretical Model of Change theory, they are in the __________________ stage of change. Pre-contemplation Contemplation Preparation Action Maintenance Termination

Action A client transitions to the Maintenance stage when they have been able to sustain the behavior change for six months. This is an important time to discuss the possibility of relapsing. If moving from Preparation to Action comes easily, clients can often underestimate what it will take to stay in Action and make it to the Maintenance stage.

We can assess the degree to which "wellness" is incorporated into our coaching approach by asking ourselves: Does this help people achieve their full potential? Does this recognize and address the whole person in all of his or her dimensions? Does this affirm and mobilize people's positive qualities and strengths? All of the above.

All of the above. The National Wellness Institute defines wellness broadly as the process of becoming aware of and making choices toward a more successful existence. (Arloski, p. 38)

What statement is true regarding ambivalence? Ambivalence means a person feels two ways about an issue. Ambivalence means a person does not want to change. Ambivalence is an indicator of deep mental distress. All of the above

Ambivalence means a person feels two ways about an issue. Ambivalence can be a primary motivator to discover what really matters. Exploring the pros and cons of conflicting habits, behaviors and beliefs deepens the discrepancy and can bring clarity to conflict, thus making it easier to take action.

In the Arloski book, Appendix I lists the International Coaching Federation (ICF) Coaching Core Competencies, which includes all of the following except: Clearly communicates the distinctions between coaching, consulting, psychotherapy, and other support professions. Positively confronts the client when he/she did not take agreed-upon actions. Ask questions that motivate clients to look backward and justify past behaviors. Determines whether there is an effective match between his/her coaching method and the needs of the prospective client. Attends to the client and the client's agenda, and not to the coach's agenda for the client.

Ask questions that motivate clients to look backward and justify past behaviors. Item 6c states that it is important that a coach, "Asks questions that move the client towards what they desire, not questions that ask for the client to justify or look backwards. (Arloski, p. 284)

In Albert Ellis's ABC Theory of Emotions, disturbances come from A. the events that happen to us, either inside or outside of the body. B. self-talk or how we interpret these events. C. our physical, behavioral or emotional response/consequences. D. answers A and C. E. answers A, B, and C.

B. self-talk or how we interpret these events. We disturb ourselves from the way we talk to ourselves about our problems, not from the problems themselves.

Case Study 2 - Ben Ben is a middle-aged man, who works long hours, helps out with his four young children, and struggles with chronic stress. His health concerns include Irritable Bowel Syndrome, irritability, and a family history of early heart attacks. He recognizes that he should take better care of himself, and identifies some possible options, including wearing a monitoring device, meditation, going to the gym, and riding his bicycle (which is currently broken). He says, "There's lot's to change, but I don't even know where to start." For Case Study 2, based on Ben's stage of change, what would be the primary coaching goal for the first session? Help Ben to clarify why it is important to make lifestyle changes. Collaborate with Ben to prioritize one or two very simple steps to take. Collaboratively write nutrition, fitness, and stress management SMART goals. Schedule when Ben will go the gym and take a bike ride. Challenge Ben's beliefs that he cannot make time for lifestyle changes.

Collaborate with Ben to prioritize one or two very simple steps to take. Since Ben is in the contemplation stage of change, he is feeling overwhelmed and waiting for the "mythical magical moment to change." He is not ready to write or implement goals yet, as this would feel out of reach for him. The goal is to compassionately help him feel less stuck, and to gain a little hope that change is possible.

When a client is aware that their behavior is resulting in negative consequences, but is ambivalent about changing and feels stuck, they are most likely in the ______________ stage of the Stages of Change model. Pre-contemplation Contemplation Preparation Action Maintenance

Contemplation The primary coaching goal for moving clients from Contemplation to Preparation is to help them resolve their ambivalence and choose to make the behavior change. Techniques might include: evaluating pros and cons; identifying and promoting new, positive outcome expectations; identifying personal strengths; and having clients state their next step.

Being in a centered state refers to A. having a centered body. B. having a centered mind. C. having a centered environment. D. answers A and B. E. answers A, B, and C.

D. answers A and B. Centering has both physical and mental/emotional aspects, and allows for more effective decision-making and creativity, regardless of the state of the environment. Centering is a learned skill that must be practiced in order to draw upon it in conflict, emergencies or situations that demand peak performance. (Arloski, p. 221)

In a 2013 systematic review of articles about health and wellness coaching, which feature was found to be a consistent element of effective coaching? Coach centered - focused on the factual knowledge and expertise of the coach. Ability to design a detailed treatment plan for the client. Development of a positive relationship with the client. Accountability for the client's positive behavior change is with the coach. All of the above.

Development of a positive relationship with the client. Most of the studies (78%) identified the importance of a strong relationship between the coach and the client. Other common features were Patient centered (86%) Patient determined goals (71%) Self-discovery and active learning process (63%) Client accountability for behaviors (86%) Provided some kind of education (91%)

Organizations often incentivize participation in wellness programs through offering discounts on the employee's health insurance premium. This practice is A. beneficial because employees are more likely to see a wellness coach. B. controversial because some employees will not really engage in the coaching process. C. under great scrutiny and is the focus of a huge debate in the health promotion industry. D. harmful because employees are less likely to see a wellness coach. E. answers A, B and C.

E. answers A, B and C. Those who argue the case for intrinsic motivation would say that most people "learn how to play the game" and then quit once they've gotten their prize (discount). (Arloski, p. 263)

The ability to evoke and strengthen change talk and commitment language involves OARS becoming EARS. What does EARS stand for?

Elaborating Affirming Reflecting Summarizing

Case Study 2 - Ben Ben is a middle-aged man, who works long hours, helps out with his four young children, and struggles with chronic stress. His health concerns include Irritable Bowel Syndrome, irritability, and a family history of early heart attacks. He recognizes that he should take better care of himself, and identifies some possible options, including wearing a monitoring device, meditation, going to the gym, and riding his bicycle (which is currently broken). He says, "There's lot's to change, but I don't even know where to start." For Case Study 2, Ben discussed interest in doing some meditation to help manage his stress, but he is not sure where to start. As a coach, what would be your best approach? Advise Ben to start meditating for 5 minutes a day. Tell Ben that since he doesn't know where to start, he must not be ready for change. Recommend that Ben commit to joining a daily meditation group. Work with Ben to create SMART goals for a meditation practice. Explore what might be a first step, such as breathing for a minute or two throughout the day.

Explore what might be a first step, such as breathing for a minute or two throughout the day. Since Ben is in the contemplation stage of change, you want to help him figure out the next step towards the preparation stage, but not pressure him to commit to actions that might feel out of his reach. Breathing for a minute or two every time he picks up the phone or is at a stoplight begins the process of Ben connecting with his breath, and allows him to feel a sense of accomplishment.

Our relationship to food can be described in three broad categories, which can occur alone or in combination with other types. The primary motivator for each type of relationship is: hedonism nutritionism spiritualism opinions of others marketing body image avoidance cultural tradition cost savings

Hedonism Nutritionism Spiritualism

"Gathering oneself" is a process done before a coaching session that creates an environment which promotes insight and positive behavior change. It includes three essential ingredients:(choose three from the following list) Intentionality Rehearsing Studying Talking on the phone Centering Reciting Presencing Checking one's appearance Eating

Intentionality. the desire for healing without a specific outcome Centering a ritual of preparation to enter the session in a heart-centered place Presencing in-the-moment awareness of the coach and client's body language, voice tone, and emotional state

Of the five types of motivation described by Dr. Faries, the most likely to lead to positive health behavior change is: Amotivation (e.g., resistant to exercise). Extrinsic Motivation (e.g., exercise to lose weight). Intrinsic Motivation (e.g., exercise for pleasure). Other Determined Extrinsic Motivation (e.g., exercise because your practitioner said you should). Self-Determined Extrinsic Motivation (e.g., exercise to not feel guilty).

Intrinsic Motivation (e.g., exercise for pleasure). Motivation based on inherent enjoyment of a behavior is most likely to be maintained and to provide positive health benefits.

Which of the following is true about Positive Psychology? Only psychologists can practice Positive Psychology. It does not examine negative emotions. It is a way of treating mental illness. It examines "what's right with us."

It examines "what's right with us." While positive psychology focuses on our strengths, it does not ignore negative emotional states.

This individual is generally credited as the "father of positive psychology": Sigmund Freud W. Clement Stone Martin Seligman Carl Rogers

Martin Seligman In the early 90's, Martin Seligman, the president of the American Psychological Association, began the study of flourishing and introduced the concept of positive psychology along with his colleague, Mihaly Csikszentmihalyi.

Applying the DARN-CAT model, what type of statement is this: "Something has to change or my marriage will break." Desire Ability Reason Need Commitment

Need - This is a needs statement. The person "needs" to change or the consequences will be dire.

When a client publicly announces their plans to change their behavior, according to the Stages of Change model, this indicates a transition from: Pre-contemplation to Contemplation. Contemplation to Planning. Planning to Action. Action to Maintenance. Maintenance to Termination.

Planning to Action. Announcing their new behavior is an important part of transitioning into the Action stage. Other activities include identifying pros and cons of various treatment or change options, lowering barriers to change, and enlisting social support.

Case Study 1 - Sylvia Sylvia is an older woman who is attending coaching at the behest of her doctor and daughter. She feels pretty good, enjoys eating and trying new restaurants, loves bread, pasta, and sweets, and does not want to return to cooking meals. She admits that she could "lose a few pounds," that her joints ache, that her blood sugar is under control with Metformin, and that her grandchildren (who she loves playing with) wear her out, but says, "That happens when you get old. I'm too old to change now." For Case Study 1, in what stage of change is this client? Pre-contemplation Contemplation Preparation Action Maintenance

Pre-contemplation In pre-contemplation, everybody thinks the client has a problem (e.g., the doctor, her daughter), but the client doesn't think they have a problem. They are not quite open to change yet.

When considering SMART Goals, at what stage in the Stages of Change model is it best to talk about setting goals and planning? Pre-contemplation Contemplation Preparation Action Maintenance

Preparation When a client has reached this stage, they are feeling less ambivalent about the need to change, and are ready to focus on the process of creating new behaviors.

Case Study 1 - Sylvia Sylvia is an older woman who is attending coaching at the behest of her doctor and daughter. She feels pretty good, enjoys eating and trying new restaurants, loves bread, pasta, and sweets, and does not want to return to cooking meals. She admits that she could "lose a few pounds," that her joints ache, that her blood sugar is under control with Metformin, and that her grandchildren (who she loves playing with) wear her out, but says, "That happens when you get old. I'm too old to change now." For Case Study 1, what is the primary coaching goal for the first session with this client? Create a nutrition plan. Establish goals. Raise the client's consciousness about how change could benefit her. Encourage the client to maintain her current health behavior. Get the client to agree to taking some action steps to improve her health.

Raise the client's consciousness about how change could benefit her. It could be helpful to focus the client on her desire to play with her grandchildren, and that improving her energy and decreasing her joint pain could move her toward being able to more comfortably increase her activities with her grandchildren.

The acronym SMART Goal stands for Specific Measureable Attainable Realistic Time-bound. Match to definition: Able to visualize the path. Within reach, with clear actions that will produce results. Know what you will do and how. Able to answer the questions: who, what, where, when, which, why. Realistic Attainable Able to visualize the path. Within reach, with clear actions that will produce results. Concrete facts that identify when the goal has been attained. Able to visualize the results. Resources to attain the goal are available.

Specific Know what you will do and how. Able to answer the questions: who, what, where, when, which, why. Measureable Concrete facts that identify when the goal has been attained. Attainable Able to visualize the path. Within reach, with clear actions that will produce results. Realistic Able to visualize the results. Resources to attain the goal are available. Time-bound Realistic

From a psychological perspective, parents giving sweets as an expression of love is most accurately described as: poor parenting. a family influence on eating behaviors. loving parenting behavior. media manipulated behavior. the makings of a sugar addiction.

a family influence on eating behaviors. There are many ways that families communicate through food. The giving of food symbolizes different things in different families, both positive (food is nurture) and negative (food is control).

Motivational Interviewing (MI) can be described as all of the following except a formula on how to talk. a specific set of skills and behaviors. a method that is both client-centered and directive. a method for enhancing intrinsic motivation to change. a method of helping clients to explore and resolve ambivalence.

a formula on how to talk. Clinician style is a key factor in predicting client response to an intervention. A coach using an MI style expresses empathy, develops discrepancy, reduces resistance, and supports client self-esteem.

Informed Consent should include all of the following except: participation in coaching is voluntary. realistic claims about what a coaching session might include. disclosure of financial arrangements for promoted health-related products. absolute confidentiality of all client information. authorization to share information with health care providers.

absolute confidentiality of all client information. It is important to include a statement describing the extent to which client records will be maintained, as well as limitations to confidentiality associated with mandatory reporting of risk of harm to self or others.

When setting SMART Goals, a client is more likely to be successful if they focus on: changing or stopping an unhealthy behavior. achieving a new behavior. getting to the larger goal as quickly as possible. making the lifestyle changes recommended by their practitioner. all of the above.

achieving a new behavior. It is easier and more inspiring to achieve a new behavior than it is to change and give up an old behavior. It is important to tie goals to internal, intrinsic values, rather than the recommendations and values of others (extrinsic). Focus should primarily be on achieving the small, short-term goals that will carry a client toward their long-term larger goals.

When assisting clients to move from Contemplation to Preparation in the Stages of Change model, it is essential to: help clients identify rewards for positive behavioral change. develop a plan to prevent relapses. acknowledge and normalize ambivalence. formulate coping strategies for triggering situations. all of the above.

acknowledge and normalize ambivalence. Clients in the Contemplation stage are ambivalent about changing, and are not yet ready to make a commitment to take action. The focus is on examining options, emphasizing client control ("You are the best judge of what will be best for you."), improving the client's expectation that they can achieve positive outcomes, and normalizing fluctuations in commitment to change. If the coach gets too intense at this point, it is extremely easy for the client to step away due to their ambivalence.

Emotions are central to decision making in the following ways except: provide information about pleasure or displeasure improve decision making speed by accessing multiple brain centers enhance commitment and sustainability for the decision help illuminate impact and relevance act independently of intellectual reasoning

act independently of intellectual reasoning Emotions inform intellectual reasoning, and are essential to decision-making. Our "gut reaction" lets us know when a choice feels right or wrong.

All of the following are true about stress except: can deplete our reserves. acute stress is worse than chronic stress. can make us feel out of control. tends to make choices that are less healthy. is determined by perception.

acute stress is worse than chronic stress. Chronic stress is the biggest toxin that we can confront, as it leads to exhaustion and can eventually lead to disease.

A(n) ____________________ is a genuine, direct statement of support that is usually directed at a client's core strength or a positive action taken toward change. reflection summarization affirmation open-ended question close-ended question

affirmation The point of affirmations is to notice and acknowledge client effort and strength.

Which of the following is an example of a common behavioral trap? targeting strengths instead of exploring strengths jumping to action without gaining adequate understanding focusing on the problems all of the above

all of the above Niemiec describes common behavioral traps on pages 76-87. Taking a prescriptive approach, jumping to action before understanding, and starting with what went wrong are all noted examples.

It is important to regularly practice slow, relaxed breathing because: practicing during good times prepares for finding relaxed breathing when anxious feelings emerge. consciously pausing to find a deep belly breath breaks the habit of holding your breath. focusing on the breath grounds you in the present moment. after an anxious feeling or negative thought, a slow, belly breath is like a computer reboot. all of the above.

all of the above.

One of the benefits offered by the Trans-theoretical Model of Stages of Change is that it can be used as a road map for those embarking on changing a habit or behavior, which can reinforce staying the course. the process can be conceptualized as a series of steps or stages. it depicts the process that people go through when they successfully make changes in their lives. it allows counselors with widely differing theoretical orientations to share a common perspective. all of the above.

all of the above.

When an organization offers health coaching to its employees, it is ideal to focus on developing a culture of wellness that reaches from the top to the bottom because buy-in at the top sets in motion policies and systems that allow wellness to thrive. when managers see the value in having their subordinates experiencing better health, they are more supportive of participation in wellness programs and coaching. when managers experience the benefits of wellness programs for themselves, they thrive and offer support for their subordinates to utilize the programs. all of the above.

all of the above. Comprehensive wellness programs include opportunities, facilities, and services for education, healthy-living skill development, and wellness coaching to deliver the individualization of wellness. (Arloski, p. 262)

People who believe that their lives have meaning or purpose find that it helps them to interpret and organize their experiences. build a sense of self-worth. identify what matters most to them. direct their energies effectively. all of the above.

all of the above. Purpose and meaning can be described as having certain important aims in our lives that serve something bigger than ourselves. Having a purpose in life correlates with longevity, life satisfaction, and mental and physical health. (Tarragona, p. 112)

Stress inoculation is a classic technique in behavioral modification, and includes rehearsing. gathering oneself. imagery. breathing techniques. all of the above.

all of the above. The focus is on imaging yourself responding well, regardless of what happens. Anxious ruminating can be quieted with mindfulness and deliberate attention being put on gratitude and appreciation of our strengths and the strengths of others.

When we are teaching and learning new skills, it is important to be aware of how our emotions are affecting our heart rhythm because the heart sends information to the brain that impacts decision making, creativity, and emotional experience. the heart's magnetic field energetically affects those in our environment, which can promote or prevent the learning process. we can take steps to calm the heart rhythm in order to maximize the benefits of the learning environment. when we are in a calm state, we have more access to our intuition, which informs decision making both for how best to learn and to teach in that moment. all of the above.

all of the above. Through communication with the brain, the heart has a powerful impact on our thoughts, emotions, and physiology, as well as its electromagnetic field affecting others when standing at a conversational distance.

Authenticity is a key feature to building rapport with a client, and can best be described as choosing to be yourself moment to moment. sharing and providing feedback truthfully and respectfully. acknowledging a disconnect, tension, or uncomfortable feelings as they arise. being your word - following through on commitments and beliefs. all of the above.

all of the above. Authenticity allows a coach to be in the moment with courage, positivity and kindness, absorbing who their client is and getting to know them.

Helping a client to understand and improve their social connections or "coaching for connectedness" focuses on addressing client interpersonal needs for inclusion and belonging. should be introduced early in the coaching relationship. is key for clients to maintain lifestyle improvements they have made. ties lifestyle change to the quest for meaning in life. all of the above.

all of the above. How connected or isolated our clients are in their lives seems to be a huge determinant not only of their overall health, but their likelihood of success in adopting new lifestyle improving behaviors. (Arloski, p. 225)

According to Dr. Barbara Fredrickson, positive emotions benefit people by building psychological strengths. good mental habits. social relationships. physical health. all of the above.

all of the above. In the long term, people who experience more positive emotions are more satisfied with their lives, have better couples relationships, better jobs, and even live longer. (Tarragona, p. 53)

The objective for informed consent is that it attends to a client's: physical wellbeing. mental wellbeing. spiritual wellbeing. satisfaction of goals. all of the above.

all of the above. Informed consent within Functional Medicine coaching is not just about the physical. It includes the whole person: emotions, spirit, mental wellbeing, values, goals, fulfillment, and life purpose.

Fully listening to a person (i.e., active listening) can be very healing, and is an important skill in effective coaching. Active listening includes being attentive to affective/emotional expression. looking for change in tone of voice. paying attention to body language. looking for the feelings behind the words. all of the above.

all of the above. It is important to notice when the body language (e.g., shrugging the shoulders) does not match the words (e.g., saying they agree).

Chronic stress impacts brain function by contributing to hormonal imbalance. increasing blood pressure. damaging the hippocampus (memory and emotion center). altering stem cell activation, which affects the myelin and damages cells. all of the above.

all of the above. Long-term exposure to stress and high levels of cortisol induces atrophy and loss of cells in the hippocampus, and can impact memory, emotions, and decision making.

Eating Psychology encourages health coaches to use food logs to examine nutrition, emotions, and environmental factors. explore a client's emotional connection to food. be aware of how personality, developmental stage and gender might impact eating changes. recognize a client's relationship with food (e.g., taste is important). all of the above.

all of the above. Many people have information about healthy eating, but feel unable to implement a nutritious diet plan. In order to help clients change their eating behavior, it is often essential to help them understand their underlying psychological dynamics associated with eating.

According to HIPAA, Protected Health Information (PHI) includes: individually identifiable health information. physical or mental health conditions. provision of health care. payment for provision of health care. all of the above.

all of the above. PHI includes past, present, and future diagnoses and health care provision, and includes information in any format (e.g., electronic, written or recorded). For a full HIPAA training program go to www.hipaa.com.

Positive psychology can be defined as the scientific study of well-being. the factors that contribute to people and communities functioning at their best. what helps us lead happier and more meaningful lives. the study of what makes life worth living. all of the above.

all of the above. Researchers in positive psychology are studying topics such as positive emotions, optimism, gratitude, creativity, humor, and goal setting and accomplishment. (Tarragona, p. 2)

Goal setting with clients the SMARTER way includes Evaluating and Revising goals. This is an important step in the process because: being flexible will help clients adjust their goals rather than give up on them. if goals are too easy, they won't be worthwhile. if goals are too tough, clients will start thinking the idea of goal setting is worthless. narrowing a goal sometimes helps maintain focus on the small victories. all of the above.

all of the above. Steps that can support the process of evaluating and revising goals include: sharing your goals with friends and family; asking someone to hold you accountable to your goals; writing your goals where you will see them often; and checking your progress regularly.

Peer influence over food choices and eating habits can lead to: fear of rejection associated with food. shame about food served by one's family of origin. preferring food offered at friends' houses. embarrassment about food behaviors of family members. all of the above.

all of the above. There is subtle (and sometimes not so subtle) peer pressure that we all feel to not be strange, which includes not eating strange food, and feeling inferior if our food is considered different and weird.

A Functional Medicine integrative health coach helps clients to tie their health goals to their: mission. aspirations. purpose. meaning. all of the above.

all of the above. This integrative style of health coaching helps clients broaden their perspective and discover a deeper vision of their life.

Cultures and religions often have dietary values or laws that dictate which foods to eat, and how and when to eat them. These can impact clients by: conflicting with food choices based on health benefits. putting pressure on clients to feel they must choose between religion and health. creating conflict with family members around food. making them feel separated from their culture if they eat different foods. all of the above.

all of the above. When a client considers violating a cultural or religious food norm, they may experience ambivalence and fear, even if they clearly understand the health benefits of making dietary changes.

A coach who is using a narrative approach to working with clients would do all of the following except inquire about what works well in the client's life. prioritize what clients consider important and valuable. analyze the client's thoughts and feelings to elucidate their unconscious processes. explore the client's purpose, values, dreams, hopes, and commitments. all of the above.

analyze the client's thoughts and feelings to elucidate their unconscious processes. Analysis has the coach telling the client's story. A central premise of narrative practice is that the ways in which we narrate our experiences have a big impact on how we feel and think about ourselves and our relationships, and how we relate with other people. By allowing the client to author their own story, they are free to find solutions and author alternative stories. (Tarragona, p. 2)

What are the defining characteristics of being in preparation? A. Ambivalence B. Announce an actual start date C. Planning to take action within the very next month A and C answers A, B and C

answers A and C People in preparation are ambivalent. And while they plan to take action within the next month, they don't announce an actual start date. Announcing a start date, along with the intended change, is what moves the client from preparation to action.

If during a coaching session you become distracted and do not hear what the client has just said (i.e., lose rapport), it is best to regain rapport by trying to explain why you were distracted. noticing an error and correcting the client in order to re-establish your control of the conversation. reminding the client that their issues are large and unclear, and asking them to restate their concerns in simpler terms. apologizing for missing what was said and asking them to repeat it. all of the above.

apologizing for missing what was said and asking them to repeat it. A simple acknowledgement of the breakdown is usually sufficient and appreciated.

When introducing mind-body techniques to clients, it is of primary importance to: ask permission before offering information. provide a broad range of techniques. provide references and reading material. explain how their past decisions were not effective coping strategies. emphasize that the client should practice these techniques in order to feel better.

ask permission before offering information. Be cautious about slipping into the expert mode. An example of asking permission is, "It sounds like you'd like to try some new ways of decreasing the impact of stress in your life. Would it be okay with you if I showed you something simple and easy - a mind/body technique you can do anytime, anywhere?"

Sally regularly uses the AEAM and GROW models to help provide structure to her coaching sessions. What does each stand for? assess, elevate, appreciate, maintain / gratitude, reality check, obstacles, will awareness, examination, appreciation, motivation / goal setting, resilience, options, way forward aware, explore, apply, maintain / goal, reality check, options, will none of the above

aware, explore, apply, maintain / goal, reality check, options, will A summary of the flow of AEA with Maintain is described in snapshot 3.2 on page 63 and the GROW model is described on page 71. Each include examples of how to integrate character strengths.

The acronym PERMA stands for Positive Emotions, Engagement, (positive) Relationships, Meaning and Accomplishment and is a. an evaluation tool to assess a client's level of life satisfaction. b. a conceptual model of well-being used in Positive Psychology. PERMA was developed by Martin Seligman, and was a synthesis of Positive Psychology research about the elements found in happy, high functioning people. c. a Functional Medicine heuristic for patient management. d.a skill-based model of interactions used in Motivational Interviewing. e. none of the above.

b. a conceptual model of well-being used in Positive Psychology. PERMA was developed by Martin Seligman, and was a synthesis of Positive Psychology research about the elements found in happy, high functioning people.

Clients often don't enjoy many health behaviors (e.g., eating vegetables), making it essential for a health coach to: be very clear about recommended health guidelines. be open-minded when brainstorming options with the client. push clients to try something new even if they don't like it. articulate the benefits of activities that you like. sigh heavily and give up on changing client behavior.

be open-minded when brainstorming options with the client. It is important to help clients discover behaviors with intrinsic motivation. Don't try to force them to do something they don't like, build on something they already do like.

A health coach needs to be aware that family members often create tension in clients by: a. pushing the client to change food behavior. b. holding the client back from changing food behavior. c. both a and b. d. ignoring client changes in food behavior.

both a and b. Family pressures highly impact a client's ability to change health behavior, and are an important area for exploration in a coaching relationship.

Health coaches should be familiar with these four mind-body techniques to employ during coaching:(identify the four mind-body techniques in the following list) nutrition breath work mindfulness Functional Medicine Timeline imagery potential food triggers relaxation techniques diet plan character strengths

breath work mindfulness imagery relaxation techniques

Which of the following describes character strengths alignment? pairing signature strengths with lesser strengths bringing the best parts of ourselves to the present moment focusing on developing the strengths at the top of the list all of the above

bringing the best parts of ourselves to the present moment

When coaching clients about nourishing the body, the priority for a coach is to provide a list of healthy food choices. explain how a client's food choices are negatively impacting their health. get the client on an elimination diet. challenge clients to become more conscious of their eating behavior. chastise clients for making poor food choices.

challenge clients to become more conscious of their eating behavior. Conscious awareness is a very powerful antidote to the thoughtless eating behavior that steers us into self-defeating choices. (Arloski, p. 217)

Impaired memory due to shrinkage of the hippocampus is associated with: weight loss. dehydration. chronically elevated blood sugar. weight gain. lack of dietary fiber.

chronically elevated blood sugar.

From a Motivational Interviewing perspective, asking a client, "Are you happy with your current level of exercise?" is an example of a(n) reflection. summarization. affirmation. open-ended question. closed-ended question.

closed-ended question. Closed-ended questions invite "yes" or "no" responses, and are likely to cause the client to fall into a passive role waiting for the counselor to ask for information.

A classic part of coaching focuses on the interval between where the client is and where the client wants to be, which is called emphasizing change. coaching to the gap. supporting desires. recognizing the vision. future emphasis.

coaching to the gap. The powerful question is: "What has to change for you to get there?" What has to change in a client's life becomes the areas to focus on in coaching. (Arloski, p. 159)

According to Arloski, _____________ is the heart and soul of coaching. knowledge enthusiasm compassion confidence nutrition

compassion Even if we do not agree with the other person's actions, we accept them and reach within ourselves to attempt to understand the other person's experience. Compassion is complete when we find a way to convey it to the other person. (Arloski, p. 114)

For health behaviors to stem from intrinsic motivation, we must tap into these three innate needs:(choose the three innate needs from below) autonomy admiration competence relatedness deference

competence Demonstrate and exert control over our environment. Challenging, yet attainable. relatedness Need to be in meaningful relationships; find our place in the social order autonomy To be the origin of our own actions; self-determined.

One of the essential coaching skills to address client emotions is to connect to the body. probe more deeply to uncover buried memories. ask detailed questions about the client's family history. ignore all but the strongest emotional expression. explain why the client is feeling that way.

connect to the body. It can be helpful to ask clients what they are feeling in their bodies (e.g., "You look incredibly tense when you consider that. What does it feel like?") or to comment on what clients are showing physically (e.g., "One of the things I'm reading from your leg bouncing is impatience or irritation. Do I have that right?")

According to Dee Harris, in order for clients to lower their HbA1c, they must decrease their daily caloric intake. manage their protein intake. decrease their proportion of fat intake. control their carbohydrate intake. stop eating altogether.

control their carbohydrate intake. Type (e.g., starchy vs. non-starchy vegetables) and quantity of carbohydrate intake can increase HbA1c and inflammation. To decrease HbA1c, Harris recommends carb monitoring by counting daily servings from different food groups rather than by calculating carb grams per day. She emphasizes that patient education, personalization and support is the key to compliance.

Using a coach approach during a coaching conversation with a client focuses on all of the following except convincing the client to make positive lifestyle changes. listening when the client is talking. relating to the client in a non-judgmental manner. collaboratively brainstorming possible options. focusing on the client's needs and desires.

convincing the client to make positive lifestyle changes. The client's experience and personal perspectives provide the context within which change is facilitated rather than coerced.

"Centering" is an important component of gathering oneself before meeting with a client, and can include any of the following techniques except meditation. mindfulness. breath. imagery. critique.

critique. Practicing centering techniques promotes self-discovery and insight, which reduces judgmental thoughts, and increases our empathy and compassion for ourselves and the client.

When coaching a client with a sedentary lifestyle to begin incorporating regular movement into their lives, it is important to do all of the following except explore their beliefs, myths, and self-defeating behaviors around movement. strategize practical ways to exercise. design a fitness program for them. be realistic and keep expectations from becoming overwhelming. find outside resources for referrals (e.g., yoga instructors).

design a fitness program for them. While it is important for a health coach to gain accurate information about ways to exercise, it is important that clients find local resources for more intensive fitness programs. Healthy movement should include: cardio-vascular fitness/endurance, strength, and flexibility exercises. (Arloski, p. 219)

According to Albert Ellis's ABC Theory of Emotions, rational thinking includes all of the following except accept imperfection. cultivate patience. use perspective. disregard emotional signals. imagine coping with the worst.

disregard emotional signals. While still honoring how we feel and the reality of the situation, rational thinking allows us to consider other possibilities and to focus on our strengths in order to build resiliency and coping skills. It pulls our thinking away from the irrational core thought, "I must be perfect all of the time. No exception."

The Urgent/Important Matrix is an important coaching tool because it helps clients to dismiss all but the most urgent activities. draw distinctions between their activities. grieve over incomplete tasks. justify why some tasks have not been completed. feel guilty and defensive.

draw distinctions between their activities. When clients do not distinguish between urgent and important, they feel constantly overwhelmed. As a coach, you can ask powerful questions to challenge your clients to explore how they prioritize their activities. (Arloski, p. 211)

Clients who take the VIA Survey often look to the bottom of the list and want to focus on developing their lesser strengths. Which strategy might you employ as their coach while helping them understand the benefits of focusing on the top of their list? resource priming strengths spotting educate and then roll with resistance ask how they can use their signature strengths in the current moment

educate and then roll with resistance It's natural to look to the bottom of the VIA Survey profile and is often the first thing a person does. They may also refer to their lesser strengths as weaknesses (page 79). Helping clients understand this and the benefits of focusing on their signature strengths can bring another perspective. When there is resistance, it's important that a coach ask questions in order to better understand their client's point of view, rather than assume or try to convince.

When introducing clients to breathing techniques, it is useful to teach clients to count during their breaths as a way to slow their breathing and increase relaxation. When teaching this counting technique, it is important to emphasize: filling the chest with air. elongating the exhalations. holding the breath between inhalation and exhalation. taking a long inhalation. all of the above.

elongating the exhalations. Increasing the length of the exhalation compared to the inhalation is often helpful to counteract the common dysfunctional breathing habit of not fully exhaling, which leads to hyperventilation and is associated with panic attacks. Also encouraged is belly vs. chest breathing. Holding the breath during the pauses is a more advanced technique that can cause discomfort in beginners if they are tense.

From a positive psychology perspective, it is important to think about obstacles as entities that are separate from one's identity. reflections of unconscious issues. negative events to be avoided. catalysts for negative emotions. a type of punishment.

entities that are separate from one's identity. Problems are not necessarily a reflection of your identity. Problems are problems, and you are you. This externalization of problems challenges traditional psychological thinking, which interprets problems as indicative of underlying personality issues.

The key task of a health coach is to: get clients to improve their health behavior. facilitate client exploration. clearly explain mind-body techniques in order to improve health. support the recommendations made by the primary care provider. suggest clear and logical steps that a client should take to feel better.

facilitate client exploration. The key task of a health coach is to help clients discover the thoughts, beliefs, perceptions, emotions, and moods that strengthen their ability to take action and achieve what is important to them

Research has demonstrated that social support and solid relationships are associated with all of the following except success at work. fatigue. higher incomes. good health. a longer life.

fatigue. Social relationships are associated with improved health, particularly in terms of the cardio-vascular, hormonal and immune systems. (Tarragona, pgs. 89-90)

When working with a client, it is not unusual to lose rapport during the session. Common contributors to loss of rapport include the following, except feeling connected. violation of personal space (e.g., a premature touch). lengthening gaze (can be perceived as flirtatious, cold or intimidating). supplying too much information. asking too many questions.

feeling connected. From time to time, any of the coach's gestures of communication may be perceived as disrupting the connection with the client because they violate a zone of physical or personal comfort. If you are connected, you can see, feel and hear the disconnect.

To accomplish successful Motivational Interviewing, it is important to: find your voice and your style. follow the suggested formula. follow DARN-CAT step-by-step. memorize the key phrases. only reflect back word-for-word.

find your voice and your style. Motivational Interviewing is a specific set of skills that support a way of behaving and communicating that inspires client self-reflection, self-discovery and exploration of solutions.

Activities that require total concentration, are challenging, require us to use and develop our skills, and leave us feeling satisfied, in a good mood and with stronger self-esteem would be defined by Dr. Mihaly Csikszentmihalyi as flow experiences. positive reinforcing behaviors. full engagement. effortless and right action. blissful oneness.

flow experiences. When we are "in flow," we focus all of our attention and effort into what we are doing. Flow is a dynamic process that requires cultivation to deliberately create opportunities for flow in our lives. (Tarragona, p. 62)

Mind-Body Medicine can be defined as all of the following except: focus on diagnosing and treating a discrete set of physical symptoms. evidence-based techniques to enhance self-awareness and self-care. use of mindfulness techniques including meditation, guided imagery and biofeedback. use of drawings, journal, and movement to express thoughts and feelings. facilitation of the mind's capacity to affect bodily function and symptoms to assist the healing process.

focus on diagnosing and treating a discrete set of physical symptoms. Mind-Body Medicine looks at the interaction of physical, mental, emotional and spiritual patterns to foster changes that will improve overall health and well-being.

Asking a client about food rules in their family of origin (e.g., who did the cooking and shopping, who was served first or got the largest portion) will help the coach to understand the: client's food preferences. food influence of their peers. likelihood the client was abused. food and power structure in the family. all of the above.

food and power structure in the family. Understanding the family rules around food often offers insight to how the power was held within the family, and any power struggles the client may have felt around food.

Human Flourishing refers to the absence of pathology. maintaining stability. functioning optimally. acting with bravado. living in a stress-free environment.

functioning optimally. Some people do not flourish, but languish, feeling that their lives are empty. People who flourish experience extraordinary levels of well-being, psychologically and socially. (Tarragona, p. 57)

The primary goal of Motivational Interviewing is to: set clear goals. gain, sustain and regain rapport. get the client to commit to behavior change. identify and eliminate ambivalence. meet the primary care practitioner's expectations

gain, sustain and regain rapport. Every session answers three important client questions: Can I trust you? Are you committed? Do you care about me as a person?

Evidence that a health coach is effectively listening to the client includes good eye contact, open posture, paraphrasing, reflection of feeling, and summarization. asking detailed questions and sharing personal similarities. having a clear health plan in mind and pushing clients to agree to new behavior. providing research evidence to support health behavior change. jumping in to fill silent pauses with why questions about current behavior.

good eye contact, open posture, paraphrasing, reflection of feeling, and summarization. Evidence of effective listening includes non-verbal and verbal behaviors. Your client needs to be able to see and hear evidence that you are not only absorbing sounds, you are really hearing them. Use questions sparingly. Focus more on paraphrasing, reflecting and summarizing. Your job is not to dig for the truth. It is to create the container in which the client feels safe enough to reveal the truth to you and to themselves. (Arloski, p. 116)

Arloski describes our inner critic or gremlin as our dis-empowering inner-voice that speaks to our self-doubt and fear, and vehemently holds to the status quo. To manage our gremlin, Arloski recommends that we sooth the gremlin as it represents our frightened inner child. explore the negative self-talk to identify areas that are accurate and need to change. recognize that our gremlin is trying to protect us in a healthy way. delay taking action until our gremlin is in alignment with our new behavior. have a zero tolerance of the gremlin's presence.

have a zero tolerance of the gremlin's presence. Arloski says to "shut it down early, before it can gain strength." "No negotiations with a pack of lies that masquerades as self-talk in our own heads." (Arloski, p. 193)

In a narrative psychology framework, it is the coach's role to identify and strengthen the dominant story. help the client to author an alternative story. explore the motivations behind the dominant story. explore the motivations behind the alternative story. all of the above.

help the client to author an alternative story. A dominant story connects a series of life experiences, but leaves out important events (e.g., small successes) and often does not reflect our preferred version of ourselves. The role of the coach is to help the client to find evidence for alternative stories that are more in line with how we like to be. (Tarragona, p. 26)

When a client exercises, he/she will have a subjective exercise experience, where the brain interprets whether the activity is pleasurable or painful. Moderators that make a positive interpretation of exercise more likely include all of the following except: self-efficacy. fitness level. experience. confidence in one's ability. high exercise intensity.

high exercise intensity. High intensity exercise is often promoted, but may not be good for clients new to exercise or who are not fit if it causes a negative interpretation of exercise and lowers motivation.

One of the key functions of a health coach is to provide accountability for the client, which includes all of the following except: tracking progress. celebrating success. ignoring resistance. reassessing readiness. revising SMART goals.

ignoring resistance. Accountability is the process of re-evaluating progress after a plan has been implemented to assess how to continue moving forward. It is anticipated that the client will continue to struggle and resist, so it is important to roll with resistance, reassess readiness, and be open to revising goals and strategies.

The qualities that best describe establishing rapport between a coach and a client include all of the following except: involves making a two-way connection. includes sensing your ability to manipulate and influence others. . involves a genuine sense of trust and respect for one another. feels like you are listening and being listened to. recognizes common ground (e.g., values, beliefs, knowledge, behavior)

includes sensing your ability to manipulate and influence others. Energy can shift from rapport to charisma if people become focused on establishing their personal power to attract and motivate people for their own purposes. Rapport is collaborative, and is focused on connecting and building a deeper relationship with another person.

A coach's personal experience with meditation and breathing exercises generally supports all of the following except improved self-awareness and the ability to mentor clients more effectively. increased insight from one's unconscious mind. confidence in partnering with a client on their journey of self-discovery. increased dominance of the reptilian brain. facilitation of neurogenesis.

increased dominance of the reptilian brain. Meditation decreases the survival/fight or flight responses of the reptilian brain, and increases prefrontal cortex activity, which promotes joy, creativity, and connection to others.

Sleep deprivation negatively impacts brain health due to all of the following activities except decreased neurogenesis. increased weight loss. decreased ATP production. changes in leptin and melatonin levels. decreased cellular regeneration.

increased weight loss. By changing hormone levels for ghrelin and leptin, appetite and satiation are often negatively impacted, causing weight gain. The average adult needs about 7.5 hours of sleep every night.

One of the hallmarks of Positive Psychology is that it is based on research. focuses on developmental patterns. builds cognitive models of how information is processed. identifies and helps change potentially unhealthy behaviors. investigates the interaction of the conscious and unconscious mind.

is based on research. Positive Psychology studies and supports the habits, activities and lifestyles that predict overall well-being. This research includes experiments, questionnaires, naturalistic observation, interviews, and brain imaging.

Martin Seligman, one of the founders of Positive Psychology, prefers to think in terms of well-being rather than happiness, because happiness is just the avoidance of negative emotion. is usually associated with feeling good rather than with making choices that move us toward our goals. is not a valid focus for health coaching. is not attainable for most people and engenders feelings of failure. does not fully describe the human condition.

is usually associated with feeling good rather than with making choices that move us toward our goals. Positive Psychology is not just about feeling happy. Its goal is to understand what we choose "for its own sake," even if the initial experience is unpleasant. (Tarragona, p. 45)

In order to be a centered and present health coach, it is vital to: know oneself intimately. have an in-depth knowledge of nutrition. have extensive experience with motivational interviewing. have comprehensive knowledge about chronic diseases. all of the above.

know oneself intimately. The degree to which we can meet our own suffering with love and compassion is the degree to which we can meet a client's suffering with love and compassion. It is important for coaches to understand how their own "stuff" gets triggered, so that when it happens with a client, they can clear quickly and get present again.

In Cognitive Behavioral Therapy, thinking like a scientist refers to building a strong argument to defend our beliefs. comprehending theories about our emotions. looking for evidence to support our beliefs. suppressing our emotions. dissecting other people's emotions.

looking for evidence to support our beliefs. It is an irrational assumption that our negative emotions reflect reality. Thoughts and interpretations are guesses, not scientific fact. It is often helpful to question the validity of our negative thoughts and look for other possible perspectives.

Goals are the practical steps that can lead you to fulfill your purpose. All of the following make it more likely that a client will reach a goal except the goal is challenging. the goal is specific. lukewarm commitment to reaching the goal. we get feedback that indicates when we are progressing toward our goal. we are deeply committed because the goal aligns with our intrinsic values.

lukewarm commitment to reaching the goal. The key to achievement is "grit," a combination of being tenacious, hardworking, passionate and not giving up when things are difficult. (Tarragona, P. 130)

We are programmed to like sweet foods because: they are generally healthier for us. most things in nature that are sweet are not poisonous. they are hard to find in nature. we have learned to like sweet flavors over time.

most things in nature that are sweet are not poisonous. Newborn infants prefer a sweet taste. In contrast, bitter foods can be poisonous, and we have to overcome our genetically programmed aversion in order to learn to like bitter foods.

According to Arloski, the market for wellness coaching continues to grow at a fast pace, however there is confusion about what the field has to offer. In order to best position wellness coaching in the market place, it is important to establish yourself as an independent entity, not in collaboration with other providers. emphasize that wellness coaching primarily resolves acute conditions. explain that the primary focus of wellness coaching is to support patient adherence to traditional medical treatments. offer only anecdotal evidence that one-on-one coaching is effective. none of the above.

none of the above. It is best to position wellness coaching as an ally to healthcare professionals, with research evidence that coaching is an effective resource for health improvement through lasting lifestyle changes. (Arloski, p. 269)

A common Motivational Interviewing trap that coaches should avoid is to(choose all of the correct answers below): over utilize forms by asking lots of detailed questions. ask open-ended questions. become the expert be inattentive to the client response. be overly sympathetic and supportive. check in regarding how the coaching is going for the client. focus on being the proficient diagnostician

over utilize forms by asking lots of detailed questions. Answering information questions can foster client passivity. It is better to ask the client about how he/she feels about the information in the forms. become the expert. This can include getting fixated on establishing goals, giving unsolicited advice, relying too heavily on theoretical techniques, and working harder than the client to create a plan. be inattentive to the client response. It is important to pay attention to "overwhelm indicators," such as the client questioning the goal, repeatedly saying "I'll try" or "I should," setting too many goals, setting non-specific or overly complicated goals, or being unable to formulate action steps. focus on being the proficient diagnostician. Over-focusing on identifying the stage of change can take you out of the conversation, and can lead to becoming overly attached to the client goals.

According to Positive Psychology, positive emotions and experiences are more important than negative ones. negative emotions and experiences are more important than positive ones. positive and negative emotions and experiences are of equal importance. none of the above.

positive and negative emotions and experiences are of equal importance. Positive Psychology does not attempt to avoid or minimize the importance of trauma and negative experiences and emotions, it just works to take a more balanced approach than traditional psychology. It emphasizes that what works well is as real and important as what does not work well in a person's life.

The primary coaching focus of the Maintenance stage in the Stages of Change model is helping the client to: prevent relapse. identify appropriate change strategies. identify alternative ways to meet their needs. develop a behavior change plan. resolve ambivalence.

prevent relapse. Techniques that can be helpful in the Maintenance stage are: supporting self-efficacy, identifying negative self-talk, conducting a Functional Analysis to identify triggers, developing a coping plan, and planning for follow-up support.

When you are starting your coaching business, it is important to do all of the following except articulate exactly what services you offer, how people will benefit from your services, and what sets you apart from other coaches. protect your privacy by communicating only through your webpage and email. identify and pursue activities that you do best, and hire others to handle the rest (e.g., building a webpage). have great resources available for your own self-care. develop a network of helping professionals that you refer your clients to (e.g., fitness trainers, nutritionists, psychotherapists).

protect your privacy by communicating only through your webpage and email. Make your business phone number easily accessible, with a voice mail message that provides your pertinent business information and is warm and inviting. Don't come across like you are more concerned with your own privacy than you are about being of service. (Arloski, p. 267)

The following are included in the scope of practice for health coaches except: goal setting . rehabilitation management. action planning. providing information. tracking progress.

rehabilitation management. Scope of practice for a health coach does not include: rehabilitation management; disease diagnosis, education, or medical management; or mental health condition diagnosis or treatment.

When clients seem trapped in fear-based motivation (focused on deficiency or threat), a key to moving them to development-based motivation is to remind them that they have choices. assist them to list the obstacles that get in their way. minimize their concerns as relatively minor challenges. describe how someone else overcame even harder challenges. attempt to sooth them and quell their fears.

remind them that they have choices. While fear-based motivation may get you started, it does not do well at sustaining change over time. Development-based or personal-growth motivation moves us toward our innate need to actualize our potential, and can be fostered by immediately reinforcing desired behaviors and helping clients to have faith that the effort will be worth it. (Arloski, p. 176)

Effective decision making happens only in the brain. is best performed with little emotional input. requires only a clear analysis of the different options. requires emotions to help us create the contrast between the pros and cons. . none of the above.

requires emotions to help us create the contrast between the pros and cons. Emotions provide energy and conviction, which are essential to decision-making and reasoning. Somatic markers are sensations in our body that tells us when a choice feels right or wrong.

A foundational element of Motivational Interviewing (MI) is that a client's experience and perspectives provide information necessary for the coach to develop a plan of action. responsibility for change is left totally with the client. a coach's tone is one of imparting knowledge. client resistance to change is identified and countered. all of the above.

responsibility for change is left totally with the client. MI is a style and spirit of communication that supports self-efficacy by focusing on collaboration, facilitating autonomy, evoking the client's perspective, rolling with resistance, and helping them to resolve ambivalence regarding changing a behavior or habit.

As a health coach, important elements of empathic listening are all of the following except hearing the client's story. suspending the ego (i.e., putting the client's needs ahead of your own). sharing your story. validating the client (i.e., demonstrating that you have listened and understood). suspending judgement.

sharing your story. When the focus is on the other person and we're not anxious to tell our own story, we tend to remember the details and better understand the client's perspective. If we notice that we are judging the client, it can be helpful to silently acknowledge the judgement and return to the conversation.

When using cognitive-behavioral techniques, Hot Words that are likely to signal distorted thinking include:(choose from the words below) should sometimes rarely must can have to always want to never hope can't

should must have to always never can't Distorted thinking often includes all or nothing thinking and overgeneralizing, which are both inaccurate and disturbing.

When clients consider behavior change, they compare themselves to a standard (e.g., medical guidelines, social concept of beauty), which impacts their motivation level. In which three comparisons below is a client most likely to put out high effort to make changes?(choose 3 answers) well below standard and depressed slightly below standard and frustrated at standard and eager slightly above standard and happy well above standard and blissful

slightly below standard and frustrated Often when clients feel frustrated, they are energized to create change. at standard and eager We want to always keep our goals within reach in order to stay motivated, yet they also need to keep us challenged. slightly above standard and happy When clients are hopeless and depressed they give up and stop trying. Conversely, when clients are overly happy and blissful, they tend to coast and their effort drops.

Deep breathing is a foundational tool for clients to learn, and is often the first step in the change process. Dysfunctional breathing patterns can be deeply imbedded, and include all of the following except: chest breathing. inhaling more than exhaling. rapid breathing. slow breathing. shallow breathing.

slow breathing. Strong evidence-based science has demonstrated that slow, deep, belly breathing is associated with relaxation. We are born breathing this way and learn bad habits, such as poor posture and chronic stress, that contribute to dysfunctional

A coach can help a client to access emotions in the body by(choose the best three options) identifying triggering thoughts. slowing down. paying attention to breath. analyzing obstacles to goal completion. noticing where there is tension. tracking dietary patterns.

slowing down. paying attention to breath. noticing where there is tension.

The Social Ecological Model of Change suggests that a powerful approach to changing eating behaviors is to focus on: social and community connections associated with food. farming practices that deplete nutritional values in food. environmental stressors that influence food choices. how a client thinks about their eating behavior. all of the above.

social and community connections associated with food. According to Positive Psychology, relationships are foundational to sustaining any long-term behavior changes. Therefore, when we look at making improvements to population dietary habits, it can be beneficial to explore changes at the community level, such as increasing the number of farmer's markets or building peer support gro

According to Niemiec, the two levels of strengths spotting are __________. noticing and labeling labeling and affirming spotting strengths in oneself and spotting strengths in others spotting strengths in individuals and spotting strengths in groups

spotting strengths in oneself and spotting strengths in others - C is the best answer as noted in the Strengths-Based Practitioner Tip section on page 46.

Emotional Intelligence includes all of the following except emotional awareness. the ability to harness emotions and apply them to tasks like problem solving. the ability to manipulate others. the ability to manage emotions. social management.

the ability to manipulate others. Emotional intelligence allows us to recognize and utilize emotional energy toward being productive and building alliances

Constructive behavior change seems to arise when: the client recognizes the consequences of not changing. the client is given sufficient information. the client connects it with something of intrinsic value. the client feels obligated to change. the client is given an action plan.

the client connects it with something of intrinsic value. Once a client connects with what is "intrinsically" important, the client finds the energy to stay the course. A coach can listen for DARN-CAT statements and evoke or elicit change talk using EARS, to help the client connect with what matters most in their lives.

The most important reason for a health coach to ask permission before providing information to a client is the client may already have the information. the client may disagree with the information. the client may forget right after you share the information. the client may not be ready and willing to hear the information. all of the above.

the client may not be ready and willing to hear the information. Knowledge is power, but alone it is often not powerful enough to instill lasting change. Information is only useful if the client is open to receiving it.

A health coach who focuses on building motivation, confidence and engagement, and relies on client self-awareness and insights in order to find their own answers is utilizing the behavioral modification approach. the coach approach. the expert approach. the medical engagement approach. all of the above.

the coach approach. The coach approach works collaboratively with clients to generate ideas for change, in contrast to the expert approach, where the coach strives to have all of the answers and offers advice to fix the problem.

An indicator that a coach has shifted from the coach approach to the expert approach is: there is a feeling of connection with the client. the client is asking questions about change. the client wants to re-assess and change their goals. the coach is challenging the client about changing their goal. the client is experimenting with change.

the coach is challenging the client about changing their goal. When the client's goal becomes the coach's goal, the coach can be overly attached to the goal when the client is backing away from it. It is important to support the client to re-evaluate and change goals if they are not feeling motivated by the original goal. Changing goals is not failure.

When a client is pursuing a SMART Goal, if the client fails to reach the goal, it is likely because: the goal is somehow in conflict with their values. they are not motivated to change. they don't think it is important for them to change. they don't understand the risk of not changing. all of the above

the goal is somehow in conflict with their values. It is important to not get tempted to skip the process of SMART Goal setting and "get on with it" without fully analyzing the values behind the goals. Common obstacles to achieving goals include goals that are: set by another person, based on extrinsic motivators, set too early in the Stages of Change process, not believable, have no clear rewards, and are not incorporated into a realistic and specific plan.

While most clients understand the importance of healthy lifestyle behaviors in disease prevention, very few are able to regularly implement those practices, which Dr. Fairies refers to as: the intention-behavior gap. poor goal recognition. health indifference. resigned hopelessness. laziness.

the intention-behavior gap. For those with the intention of improving lifestyle behaviors to manage chronic disease, only 3% of the population are able to maintain the four key health habits of not smoking, maintaining a healthy weight, regular physical activity, and eating plenty of fruits and vegetables. Intention only predicts 30-40% of behavior.

According to the book Positive Identities, the variable that correlates most consistently with well-being is the quality of our relationships. financial security. social status. popularity. overall fitness.

the quality of our relationships. Positive relationships are one of the central elements of well-being and human flourishing, both psychologically and physically. (Tarragona, p. 87)

Often a client will arrive with many areas of concern. For maximum success, Arloski suggests prioritizing __________________ area(s) to work on. one one to two three to four Prioritize no more than five areas. six to eight all of the client's concern

three to four Prioritize no more than five areas. Help your client to be specific, and make those areas the ones where there is the greatest readiness for change. (Arloski, p. 162)

The purpose of using the Wheel of Life as a baseline wellness assessment tool is to identify health problems. to help clients see how balanced and fulfilling their lives are. to know how much to charge a client. to see a timeline of changes in a client's health. to evaluate a client's mood and openness to change.

to help clients see how balanced and fulfilling their lives are. The level of satisfaction in each of the nine areas of the Wheel of Life indicates their level of fulfillment in that area. Asking clients, "How well does your wheel roll?" elicits the visual goal of having a smooth and balanced rolling wheel. (Arloski, p. 136)

When teaching Mind-Body Medicine (MBM) techniques in a coaching setting, it is best to: recommend your client try everything from a list of techniques so that you don't miss any options. refer all clients to an MBM Practitioner. try one MBM technique at a time with clients. start with more complicated modalities (e.g., Reiki) then move to simpler ones (e.g., breathing). all of the above.

try one MBM technique at a time with clients. It is preferable to become personally familiar with a couple of techniques before recommending them to clients, and then working with one technique at a time with clients so that you can personalize it to their needs and comfort levels.

When a client's private eating habits are very different from their public persona around food, one way it may negatively impact the coaching relationship is that a client may under-report food intake. get perfectionistic about the process. over-analyze caloric intake. only eat for pleasure.

under-report food intake. Clients often struggle with shame associated with food choices, and feel out of control and bad about their eating behavior. It is important for a health coach to explore this issue with the client.

Throughout the coaching session, it is important to notice and address any stress the client is expressing during the session because: anxiety is likely the primary source of the client's problems. client stress is an indicator that the coach is doing something wrong . we need to lower the stress response in order to access a client's creativity. stress is inherently problematic and should be gotten rid of. all of the above

we need to lower the stress response in order to access a client's creativity. Experiencing stress is a normal part of the growth process. As a coach, it is important to help clients learn how to lower the stress response in order to more effectively approach obstacles with creative problem solving.

Which of the following describes resource priming? you ask your client how they've used their character strengths to succeed in the past you explore and help your client understand and appreciate their strengths you consider how you can express your signature strengths during a session you take a few minutes to focus on your client's strengths prior to a coaching session

you take a few minutes to focus on your client's strengths prior to a coaching session Resource priming is suggested by Niemiec as a strategy to improve outcomes in several situations (page 77) and can also be applied to coaching. Research with psychotherapists has shown that preparing for a session by focusing on their client's strengths results in a number of positive outcomes including higher use of strengths during the session and more experiences of accomplishment.

In terms of liability, the most important rule of thumb regarding scope of practice is that: you will always be held accountable to your highest credential. as a health coach, you are responsible for disease management. since a health coach is not a licensed position, you have limited liability. liability decisions are the responsibility of the primary care practitioner. you should do your best to prevent clients from disclosing any personal information.

you will always be held accountable to your highest credential. Your license (MD, RN, DO, NP, ND, DC, RPT, RMT, CNM, etc.) will always trump your health coach certification.