MBG Health Coach Exam

What is the key goal of a health coach?

to evoke a client's own inner health coach

Because health coaching is currently an unlicensed profession, what is MOST important for each health coach practicing today?

to walk the talk by getting certified and upholding the standards and ethics to advance the profession

What came first in the history of health coaching?

Maslow's Hierarchy of needs and client-centered approach

If you have multiple credentials for working with clients/ patients on their health journey, how should you proceed?

inform client/ patient when you have your health coach hat on and when you have other hats on

What is out of scope for a health coach?

prescribing, diagnosing, and interpreting lab results

As a health coach, how much of each client session should be dedicated to education around nutrition, even when from widely recognized sources?

less than 25%

What is NOT one of the foundations of health coaching?

Listening mindfully

Holding clients accountable for progress

Providing expert guidance and opinions

Motivating and nurturing change

providing expert guidance and opinions

In the client health journey driving example shared to illustrate our role as health coaches, what is the correct role for us to play as coaches?

sit in the passenger seat and provide guidance & support for the client as they learn how to drive to their destination

What are the five self-observation skills each coach must cultivate?

listening, clarifying, reflecting, nurturing, motivating

What is a health coach's scope?

To work with individuals and groups in a client focused manner to guide and empower the client to develop/ achieve self-determined goals related to health and wellness

What is the social cognitive theory?

- theory of behavior change that emphasizes interactions between people and their environment

- social factors, observational learning and environmental factors can influence your beliefs

What are 3 factors that determine human behavior and effect self-efficacy?

Personal factors

- what clients believe/ feel about their own capabilities

Behavioral factors

- what clients actually experience and accomplish

Environmental factors

- support networks, mentors, role models

What can coaches do to help with the factors that effect self-efficacy?

Personal factors

- we can work with clients on their beliefs about themselves/ what they are capable of

Behavioral

- we can help to install experiences of accomplishing a goal that is hard but meaningful that they perceive is within their capacity

Environmental

- we can role model healthy living, provide support, inquire and help clients build own support networks

What role does self-determination theory play in coaching?

is the key to coaching

helps the clients sustain the changes they wanted to get the most out of life

helps clients be nurtured from the inside out

(T/F) Social Cognitive theory deals with a client's perspective of their capacity.

True. Social cognitive theory asserts that humans learn within a social context, and human behavior is determined by personal factors, environmental factors, and behavioral factors.

(T/F) Reframing a client's past successes helps a client overcome it and improve self-efficacy

False. Coaches can reframe setbacks/ challenges as opportunities for learning and growth.

(T/F) Pre-contemplation is when the client is willing to take action in the next 6 months.

False. Pre-contemplation is where the client is not ready/ not thinking about change.

"I can't" / "I won't" / cons outweigh pros

What is the biggest leap a client makes in the transtheoretical model of change?

from precontemplation to contemplation

When is the client in the contemplation stage?

when the pros of change = the cons of change

"What is some of the resistance to making this change?" is a great open-ended question in which stage?

Pre-contemplation. Exploring the cons of change is just as important as exploring the pros in this stage, so that the client is made more aware of the problem

A 50 yr old woman meets her coach for the first session, and tells the coach, "My doctor suggested I meet with you because my blood sugar is creeping up... but everything is normal right now. I am approaching borderline diabetes. I might have some family history with diabetes, so that is something I know I have to work on soon. I thought I better start understanding health coaching and see what it can do for me." What stage of change is this client in?

Contemplation.

This is the "I may" stage. The clients are considering a change and intend to take action within the next 6 months.

If the client is not yet ready to change at all, which open ended question would be best?

What would have to happen that would signal you that it is time to start thinking about changing?

Coach: "Patricia, I hear you saying that fitness is your top priority, and yet you haven't found time to exercise in the past 3 weeks." What technique is the coach using?

Double-sided reflection.

This reflects both sides of an argument that may be taking place within a client. The coach reminds them there is a part of them that wants to exercise more and another part arguing there is no time

The readiness to change ruler is a 1-10 scale to indicate when a client might be ready to change. If the client answers in the middle with a 5, which of the following questions is best?

What might move the mark from a 5 to a 6?

The confidence to change ruler is a 1-10 scale to indicate how confident a client is that they can achieve a goal. If the client answers 7 and above what does this mean? If they answer below 7, what should you do?

7+ = achievable goal

<7 = goal needs to be tweaked so client is more likely to be successful.

The importance of change ruler is a 1-10 scale to indicate how important the goal or vision is to the client. If a client answers above 5, what would you follow up with? If a client answers with a 5 or below, what would you follow up with?

5+ = "Why did you choose 8 and not 7?"

<5 = What would get you from a 5 to a 6

Client: I am feeling very depressed today.

Coach: Something has changed since we last talked.

The coach's reply is an example of:

amplified reflection

Client: I'm feeling disappointed that nothing I am doing seems to be working.

Coach: You've had some setbacks and that feels disappointing.

The coach's reply is an example of:

Simple reflections

A 40 year old man comes to the coach's office for his 11th session to help him reach his goal of having more and higher quality sleep. He set a goal each week to focus on decreasing his screen time at night.

Client: I reached my goal this week and reduced my screen time by 50%.

Coach: You worked really hard and succeeded at your goal.

What coaching skill is the coach demonstrating?

affirmations

A 38 year old woman comes to her fifth session. She is working with her coach to reduce the overall stress in her life. The coach and client get into a length exploration of how the client starts her day. During this conversation the coach becomes aware that she is thinking about what to say while the client is talking.

The coach makes a quick note to practice more _________.

mindful listening

At the end of the third coaching session, the coach asks her client "On a scale of 1-10, 1 being absolutely no motivation and 10 being extremely motivated, how motivated are you to accomplish the goal you set?" The client answers she is at a 5. What is the most appropriate response?

What makes you a 5 and not a 4?

A client is working on quitting smoking and has indicated he's had a really hard week. He went out with friends twice this week and ended up smoking with his friends. As a coach it is critical in these moments to:

provide unconditional positive regard

Which open-ended question would be best if your client is in the stage of contemplation?

a) What would have to happen to signal you that it is time to start thinking about change

b) What would be some pros and cons of making a change right now?

c) What has worked for you in the past?

d) Why make this change?

What would be some pros and cons of making a change right now?

What are the five principles of Appreciative Inquiry?

Poetic Principle (positive attention in the present)

Anticipatory Principle (positive anticipation of the future)

Simultaneity Principle (positive questions and reflections)

Constructionist Principle (positive conversations and interactions)

Positive Principle (positive energy and emotion)

Expressing empathy is a skill based on nonviolent communication. One example of demonstrating empathy is to make observations and not evaluations as a coach. "You failed to drink 8 cups of water each day last week" is an example of _________ vs "You drank 8 cups of water on Monday, Tuesday, and Wednesday last week" is an example of _______.

evaluation vs observation

In expressing empathy, it is important to express feelings, not thoughts. Doing so staves off the tendency to judge, exaggerate, criticize, etc. Which of the following is an example of expressing a feeling?

a) I feel like a failure

b) I feel it is useless

c) I feel that my boss is controlling

d) I feel frustrated

d) I feel frustrated

A 50 year old female client is meeting with her coach for their 5th session. The client has been working toward trying to wind down each night with a meditation to relax and improve her sleep habits but has been struggling.

Client: I failed to meditate everyday this week but Wednesday, and actually got to bed before 10 pm.

Coach: You meditated on Wednesday, and actually got to bed before 10 pm!

The coach has reframed an evaluative statement to a statement of observation. This technique is considered a tenant of what coaching skill?

Non-violent communication

The following scenario represents the coach utilizing which of the 5 Ds in the cycle of appreciative inquiry?

Coach: Tell me about a time where you did really well managing stress during finals week?

Client: I did well last spring semester when I was living by myself.

5 Ds: Define, Discover, Dream, Design, Destiny

Discover

A 55 year old female client speaks to her coach for her 3rd session. One of her goals is to do physical movement for 30 minutes at least 5 times per week. The client says her daughter is always reminding her to get some movement/ get off the couch/ do something! The daughter's insistence is beginning to annoy the client. Which of following is the most appropriate to reframe the client's perception?

Your daughter seems to really care about your health

A 35 year old male client comes into his 9th session. He began coaching after relocating for his job and creating a fresh start. In the earlier sessions the client has been positive and made significant progress. After many co-workers had been laid off and the client's workload had almost doubled, the client's mood has shifted from optimism to sad/ unhappy. Today the client is visibly slumped with an appearance that is unkept- unusual for him. The coach gently reflects these observations and the client responds, "Life's too rushed and hard right now; and I don't know when it's going to get better." What is the coach's response?

Advise the client that his situation is outside of the coach's scope of practice and offer to connect him with a mental health professional

Which of the following would NOT be included in a coaching agreement?

a) health history

b) description of coaching services

c) no show policy

d) fee schedule

health history

While coaching agreements can vary, most coaching agreements include which of the following?

Confidentiality, responsibilities & expectation of the coach, responsibilities & expectation of client

Which of the following coaching activities is most important in the first coaching session, AFTER the coaching contract has been signed?

a) setting goals

b) building rapport and trust

c) determining strengths and weaknesses

d) reviewing their health history

b) building rapport and trust

What items exist on a Privacy Policy Document?

A clients rights

How info will be used by coach

Security considerations

Complaints

Can health coaches coach at a session 0 BEFORE a coaching agreement is in place?

no

What would indicate the coach and client are NOT a good fit?

Rapport-building is not working

Client's expectations are not conducive to success/ outside HWC scope

Client does not exhibit good listening skills

Coach feels unsafe

Can coaches offer a complimentary session BEFORE a coaching agreement is in place?

Yes - but not for beginning coaching; only for introductions and understanding of HWC process and determining good fits and what the coach can offer the client based on what the client is looking for

What are some great factors when deciding best on meeting spaces for a face to face meeting of coach/ client?

privacy

quiet

clear, zen-like

distance

Who decides what visionary items become goals to work on in the coaching journey?

client

What does SMART stand for?

Specific

Measurable

Attainable

Relevant

Time-bound

What does SMART goal setting provide for the client?

It boosts productivity, self-esteem, and increases commitment to the things they want to achieve

A goal that is measured objectively with a specific, desired outcome is:

a performance goal

A goal that is measured internally and externally and about pursuing mastery/ demonstrating competence is:

a learning goal

A goal which is measured intrinsically via the client is:

a fulfillment goal

"The client will boost their memory skills by working on puzzles and cognitive problem sets each morning" is an example of which goal type?

learning

"The client will focus on the present and letting go of the past" is an example of which goal type?

fulfillment

"The client will lose 15 lbs" is an example of which goal type?

performance

(T/F) The client is accountable to the coach for their committed action steps.

False; the client is accountable to THEMSELVES for their committed action steps

At a coaching session the coach inquires, "Is this goal within your capabilities?" What SMART component is this?

Actionable

Your client has the following goal: he will exercise 5 times/ week (M-F) for 30 minutes each time for the next 8 weeks starting today. Which of the following SMART components is missing from his goal?

Specific; what type of exercise will he do

Your client has the following goal: She will power walk for 30 minutes each day before breakfast, and log it in her exercise journal. If the weather is not conducive, she will use her new elliptical machine for 30 minutes instead and log that. She starts tomorrow.

Which SMART component is missing from her goal?

time-bound

Wellness assessments are often used in health and wellness coaching. They are useful in building trust and rapport, and can gather good information to launch into other coaching sessions with. There are some cautions when we use assessments because they can lead a coach into an _________ mindset rather than one of empathy.

evaluative

The mbg wheel of well-being has which 6 components:

MEP-SEF

Mental

Emotional

Physical

Spiritual

Environmental

Financial

When working with assessments, the coach's responsibility is to:

a) seek out successes

b) consider the client's stage of change

c) query a client's readiness to change

d) all of the above

all of the above

If any assessment work reveals any mental health concerns indicated by the client, the coach will do what:

a) their very best to assist the client with it

b) inform the client that falls outside the scope of health and wellness coaching

c) find a different assessment to help the client

d) all of the above

b) inform the client that falls outside the scope of health and wellness coaching

(T/F) Health and Wellness coaches can offer many types of biofeedback training.

False

Which biofeedback training involves measuring the amount of sweat on the skin to help with emotional arousal?

Galvanic Skin Response

Which biofeedback training involves wearing sensors that detect blood flow to the skin, and then apply stress management techniques?

Thermal biofeedback

If a client requests it, coaches can use a client's quantitative data in the coaching journey to do what?

Highlight progress

Build confidence

Build self-efficacy

(T/F) Coaches need to allow clients to dictate the purpose of quantitative data and who has access to it.

True

The idea behind quantifying aspects of ourselves is to:

increase awareness of when something different is happening

Self-management has to do with:

Self-awareness and the skill of recovery

Self-monitoring

Managing one's triggers and boundaries

In the context of self-management, refocusing the awareness back to listening again is called what?

recovery

Bottom-lining is a coaching technique to:

move off a longer story and get to a point

Championing is a coaching technique to:

illustrate a coach's certainty is greater than a client's doubt

Sometimes a client will need to vent before becoming open to coaching. What is this called?

clearing

In order to prevent early unanticipated endings of coaching relationships, what can coaches do?

Seek regular feedback

Clarify role expectations

Active listening

Which is a great reason for a coach to end the coaching relationship early?

Coach feels unsafe

Which is a great reason for a client to end the coaching relationship early?

client reached their SMART goal early

(T/F) If no progress is being made by the client despite having set clear goals, it is okay for the coach to continue the coaching journey if the client requests it.

False

(T/F) Coaches owe it to ourselves to work through our own triggers, traumas, and self-development so that we can be more ready and open to help our clients without activating our own emotions.

true

What are the indications that "shadow material" may be at play?

- a strong infatuation and idealization of someone (put on pedestal)

- feeling judgement or a strong dislike for someone, or frustrated by their behaviors

- overly critical self-talk

What can a coach do when they feel "stuck" with a client?

a) shadow work on their own to increase self-awareness and reflect on whether they have some part to own in co-creating the relational dynamic

b) seek advice from a coach mentor

c) shadow work with the help of a trusted therapist

d) refer the client to a coach or other provider that may be more effective in helping them

all of these

How is shadow work relevant for coaches?

a) it helps to increase the coach's self awareness and reduce the risk of projecting onto our client

b) it provides a structured way to reflect on triggering situations that arise

c) it helps us reclaim lost parts of ourselves and become more whole

all

(T/F) NBC-HWC must complete 30 hrs of CE credits every 3 years.

False. It is 36 hours every 3 years

(T/F) Coaching is not a service profession, it is a modeling profession.

True

Burnout is described as:

a) the extinction of motivation

b) a stress syndrome

c) overdoing it to exhaustion

d) all of the above

d) all of the above

(T/F) Stress is a normal part of life.

True. Excessive, prolonged stress is not.

Healthy ways to manage chronic stress include:

exercise, sleep, and social support

Gavin McBrearty's Coach Development Curriculum from "Lifestyle wellness coaching" includes which 3 areas for ongoing coach development?

Mentoring Relations

Personal Development

Professional Education

How can mind-body skills be valuable in the coaching environment? They can _____

Provide a way for the client to let go of whatever happened in their day before the coaching session begins

Provide a way for clients to get in touch with their bodies and honor them

Recalibrate a client session that has gotten stuck in thinking and re-ground in the body

Provide the client with tools to get in touch with and help shift energy, motivations, desires, and values

Help clients envision positive outcomes in their health journey

(T/F) Soft belly breathing may help our coaching practice by enabling relaxation, and heightening self-awareness and more thoughtful decision making.

true

What is the main function of mind-body dialoguing in coaching?

It helps the clients begin dialoguing with their bodies and honoring their needs rather than ignoring them

When is a great time to introduce guided imagery to a client?

When a client is feeling stuck and can't envision a desired outcome

What is the practice where tapping is used to reduce pain, and manage emotions or troubling thoughts?

EFT

What is neuroplasticity?

the brain's lifelong ability to form new connections and pathways and change wiring when it recognizes the need for adapting so its in a continuous process of modifying existing neural networks

What is neurogenesis?

the ability of the brain to regrow or replenish brain cells and the birth of new neurons

What are some neuroplasticity techniques that have been proven to help rewire the brain?

Dancing, sleeping, creating art, memory tasks, reading fiction, traveling

What are the 5 main areas that come into play when we consider a fixed mindset vs a growth mindset?

Challenges

Obstacles

Effort

Criticism

Success of others

Why is it so important to share the concept of a fixed mindset vs a growth mindset with clients?

It gives coaches an understanding of how and in what direction we can orient a client's mindset that would be most conducive to their success

It helps a client decide which goals to set