Preparing for a coaching session (3) Correct Answer: 1. Prepare
2. Get Present
3. Get curious
Qualities of an authentic + nurturing coaching relationship Correct Answer: 1. Co-constructed
2. Encouraging, compassionate, caring
3. Authentic inquiry + reflections
How to develop an authenti...
How to develop an authentic + nurturing coaching relationship Correct Answer: 1.
Communicating genuine confidence in client's success
2. Keeping the focus on what the client wants (vs. what they do not want--approach motivation
vs avoidance motivation)
3. Listening for the client's needs
4. Telling the truth, using courage + kindness
5. listening to your intuition
unconditional positive regard Correct Answer: being completely accepting towards another
person, without reservations -Carl Rogers (meeting them where they are)
Coaching program guidelines Correct Answer: Phase 1: Prospect stage (welcome, intro
coaching, payment + fees)
Phase 2: Program Startup (COACHING AGREEMENT, expectations, prepare, explore
assessments, 3 mo goals, vision, action plan)
Phase 3: Ongoing coaching program
Phase 4: Coaching Program Close (explore reasons why, reflect + encourage, express gratitude)
Establishing trust + rapport Correct Answer: Requires: holding unconditional positive regard,
showing empathy, being a humble role model, slowing down, under-promise + over-deliver,
allow client to find answers, maintain confidentiality, be authentic
Flow of Initial Coaching Session Correct Answer: 1. Welcome and thank you.
2. Thank client for completing assessment.
3. Introduce yourself.
4. Review Session Agenda and get agreement
5. Explain coaching
6. Talk through confidentiality
7. Record keeping
8. Establish Coaching Contract
The Coach Model is to.... Correct Answer: Inspire and Advocate
,Design Thinking Correct Answer: Coach honors the principles of design that rely on: empathy,
optimism, Collaboration, Experimentalism
Time Management in the 1st coaching session Correct Answer: 1/3 of the foundation session
should be devoted to addressing each of the topics **order can be adapted to your preference**
Wheel of life Correct Answer: the intent is to gain awareness and to eventually move into the
direction of a more balanced wheel instead of a jagged one
Wellness Vision Correct Answer: Beginning of the coaching process; what they want it to look
like (Write it, visualize it, or speak it)
**complete in the present tense using I AM statements**
Identifying the Gap Correct Answer: Decisional Balance! Where are they vs where do they want
to be. What are the costs of changing + what are the benefits of changing
Time Management of a 30 min session Correct Answer: Session Opening - 7% (2 minutes)
Weekly Goal Review - 20% (6 minutes)
3 Month Goal Review - 7% (2 minutes)
Generative Moment - 40% (12 minutes)
Goal Setting - 20% (6 minutes)
Session Close - 6% (2 minutes)
Mindful Listening Correct Answer: Noted as the most important of all coaching skills
Weekly Goal Review Correct Answer: -Start with the positive!
-Address challenges and stay away from judgement
-Be the Ally not the Adversary1
-Identify strengths!
-Affirm, affirm, affirm
-Identify their % of success
--Work with clients to set goals at least 60% of the time. If goal achievement is consistently less
than 60%, the goal may be too ambitious. If goal achievement is consistently greater than 80%,
the goal may not be sufficiently ambitious.1
3 Month Goal Review Correct Answer: -Monthly
-Validate the relevance and make sure the weekly goals are in line with the larger vision of
where they are going.
-What was the best learning/growth experience?
-What is the level of commitment?
-AFFIRM the clients strengths, abilities or growth.
,Generative Moment Correct Answer: -Moments when clients are aroused along the path of
change and growth.
-These moments revel underlying needs and can be recognized by the "strength of their
emotional charge".1
-These moments are often described as an "intuitive dance".
-Ask permission to explore!
-Uncover the heart of the matter
-Brainstorm Options
-Motivational Interviewing (MI) to work with any ambivalence
The goal of MI is to..... Correct Answer: encourage change talk + discourage any resistance talk
-the more clients make the case for change, the more likely they are to make the change
(opposite is true if coach makes case for change)
4 Principles of MI Correct Answer: 1. Express empathy
2. Develop discrepancy
3. Roll with resistance
4. Support self-efficacy
Session Close Correct Answer: -Show Appreciation of the session and the work of the client
-Reflect what has been learned
-End on the positive note!!
-Invite feedback from the client on the session
-Show appreciation to the client for the work involved in the session
-Schedule next session
Chronic disease Correct Answer: conditions that last longer than 1 year and require ongoing
medical attn
Systolic BP Correct Answer: (the first number) - indicates how much pressure is exerted by
blood against vessel walls when the heart beats.
Diastolic bp Correct Answer: (the second number) - indicates how much pressure by blood is
exerted against vessel walls while the heart is resting between beats.
type 2 diabetes Correct Answer: involves a problem w/insulin receptors
Metabolic Syndrome (def) Correct Answer: the name for a group of risk factors that raise your
risk for heart disease and other health problems, such as diabetes and stroke.
You must have at least three metabolic risk factors to be diagnosed
4 Main Types of Arthritis (inflammation+swelling of joints) Correct Answer: 1. Osteoarthritis
(OA)
2. Rheumatoid Arthritis (RA)
3. Gout
4. Childhood Arthritis
Elicit-Provide-Elicit Correct Answer: an approach that allows the coach to share info or
recommendations when specifically given permission to while keeping the convo/relationship
client driven
4 A's of Absolution (when discord occurs) Correct Answer: 1. Admit It
2. Apologize
3. Ask Forgiveness
4. Amend Your Ways
cognitive reappraisal Correct Answer: Stepping back and becoming an observer to a stressful
situation. We separate the event and our interpretations of the event.
Naming the threat can calm the amygdala and enables more constructive activity in the problem-
solving part of the brain.
Non violent communication (NVC) Correct Answer: Observe, Feel, Need, Express/Request VS
Evaluations,Thoughts,Strategies,Demands (what we end up with w/o NVC)
Formula for Self-Compassion Correct Answer: 1-Extend mindful acceptance of negative
emotions, NAMING!
2-Heartfelt connection to others who share similar
negative emotions. Human experience.
3-Self-kindness, perhaps crossing one's hands over
the heart area for a moment.
Emotional Intelligence (EQ) Correct Answer: The ability to recognize our own feelings and
process them in a positive way as well as discern the feelings of others and show empathy for
them.
1-Identify/Name Feelings
2-Take responsibility for how you feel
3-Express and process emotions appropriately
Listening with HEART meaning Correct Answer: Healing: what are you hoping for?
Energy: what are your feelings about moving forward w/this challenge?
Awareness: what do you understand about the challenges you are facing?
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