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137 Cards in this Set
- Front
- Back
Define COACHING
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Coaching is a growth-fostering relationship that enables clients to reach their goals and fulfill their visions
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Name the CORE COACHING COMPETENCIES
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establishing trust and intimacy
active listening powerful questioning |
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Name the dimensions of positive relationship building
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hold unconditional positive regard; show empathy
be humble role model; slow down; pay full attention; under-promise and over-deliver; the client finds the answers; confidentiality; honesty |
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Describe the different LEARNING MODES
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AURAL - learn best by hearing; VISUAL - learn best by seeing; PRINT - learn best by reading; VERBAL - learn best by speaking; INTERACTIVE - learn by exchanging ideas; KINESTHETIC - learn best through movement or psychomotor skills; TACTILE - learn best through hands-on activity;
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Describe the different LEARNING STYLES
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Note-taker; detail-oriented; holistic; affective; observer; self-directed; thinker;
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When reviewing an assessment, what is the value in looking first for STRENGTHS and AREAS FOR CELEBRATION?
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build rapport
energize client focus on what you wish to grow |
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Define the "HEART OF COACHING"
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relationship
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** Name and discuss THREE CORE COACHING SKILLS
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Mindful Listening
Open-ended Inquiry Perceptive Reflections |
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Discuss the DO's AND DONT'S of coaching
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• Renew your trust and rapport at the outset of each and every session
• Begin each session by asking clients how they feel now. • Empathize with clients’ feelings and needs. • Look for openings to explore their best experiences, core values, and heartfelt wishes. • Be a great listener. ------------------ • Talk too much. • Play psychotherapist. • Wear the expert hat, unless your client gives permission and requests such assistance. • Make Assumptions. • Impose your goals on clients. |
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Describe the qualities of a masterful coach.
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Authentic empathy
Complete acceptance Ability to discover client strengths, values, desires Prefer to listen than talk Enjoy client stories See the funny side in ways that facilitate growth Challenge clients to take risks to reach higher at the right moment Know how to celebrate success |
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Describe the International Coaching Federation Core Coaching Competencies
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Establishing Trust & Intimacy
Active Listening Powerful Questioning ------- |
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What are some techniques for DEVELOPING RAPPORT?
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Hold Unconditional Positive Regard
Show Empathy Be a Humble Role Model Slow Down Pay Full Attention Under-Promise and over-deliver The Client Finds the Answers Confidentiality Be Honest |
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Coaching is about _____________________ growth, not ____________ it.
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fostering, forcing
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Describe a technique for promoting MINDFULNESS before a coaching session
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- take3 deep breaths
- close eyes for 5 seconds - become aware of your breathing - say to yourself: I am grateful for this opportunity to connect and make a difference I have an opportunity to make a pivotal contribution I am open to and curious about what will unfold |
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Describe an OPEN-ENDED QUESTION. How is it different from a closed-ended question?
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Open-ended questions require long, narrative answers.
They usually start with "what" or "how". Closed-ended questions require short, “sound–bite” answers. |
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What is POSITIVE REFRAMING?
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framing a client's experience in positive terms
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Name some RELATIONSHIP-BUILDING TOOLS
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Positive Reframing
Silence Limit Advise, Ask permission Humor & Playfulness Championing Solicit Input & Suggestions |
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Describe the TRANSTHEORETICAL MODEL
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a blueprint for effecting self-change in health behaviors (Prochaska)
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** Define the 5 STAGES OF CHANGE
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Pre-Contemplation (I wont/I cant)
Contemplation (I might) Preparation (I will) Action (I am) Maintenance (I still am) |
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Define COACHING COMPETENCIES for each stage of change
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Pre-Con: empathy
Con: find strong motivators, understand their challenges, identify solutions/strategies Prep: make plans, explore difficulties, develop strategies Action: environments for success, connect new behaviors to SVE, gradual change, reframe lapses Maint: set new goals, re-focus |
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Define DECISIONAL BALANCE and OPERANT CONDITIONING
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- weigh the pros and cons of a particular behavior or behavioral change (PROS MUST OUTWEIGHT CONS)
- a form of learning that takes place when an instance of spontaneous behavior is either reinforced or discouraged by it's consequences |
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Name the COGNITIVE PROCESSES OF CHANGE
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Getting Information
Being Moved Emotionally Considering how your Behavior Affects Others Self-Image Social Norms |
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Name the BEHAVIORAL PROCESSES OF CHANGE
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Making a Commitment
Using Cues Using Substitution Social Support Rewards |
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What is SELF-EFFICACY?
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the belief that one has the capability to initiate or sustain a desired behavior
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self-efficacy describes the relationship between belief and action as _________________
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circular
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describe the MOUNT LASTING CHANGE PYRAMID
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base - vision and purposes for change
next - plan to achieve vision next - the doing process top - sustaining new behaviors |
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what comprises the VISION LEVEL of the MLCP?
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Self-Awareness & Responsibility
Strengths Values & Meaning Benefits & Information Challenges & Strategies |
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what comprises the PREPARATION LEVEL of the MLCP?
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Confidence
Commitment Support Plan |
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what comprises the ACTION LEVEL of the MLCP?
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Behavioral Steps
Problem-Solving Rewards |
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Discuss INTERNAL v. EXTERNAL MOTIVATION. Which should a coach promote?
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When a clients’ motivation originates externally – “I’m doing this for my spouse/children/employer etc.” – it usually leads to guilt, frustration, anger and often quitting.
But when a client can honestly say, “I’m doing this because it will help me feel good and feel good about myself,” then they have internal or intrinsic motivation. This is more effective. |
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** Name and discuss the five basic principles of Appreciative Inquiry (AI)
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Positive Principle: positive actions & outcomes come from positive energy & emotions
Constructionist Principle: positive energy & emotions stem from positive interactions and conversations Simultaneity Principle: positive interactions and conversations stem from positive questions and reflections Anticipatory Principle: positive questions and reflections stem from positive anticipation of the future Poetic Principle: positive anticipation of the future stems from positive attention in the present |
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** Name and discuss each stage within the 5-D Cycle of AI
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Define (topic & method choice)
**Discover (examples of desired outcomes) Dream (what might be) Design (set goals) Destiny (realization) |
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What is APPRECIATIVE INQUIRY?
What is it's focus? |
an approach for motivating change that focuses on exploring and amplifying strengths.
it focuses on strengths and possibilities in order to help clients rise above and outgrow their problems. |
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It's trial and _______________, not trial and __________________
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correction, error
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Define MOTIVATIONAL INTERVIEWING
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A client-centered, directive method for motivating change by exploring and resolving ambivalence
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Define CHANGE-TALK and RESISTANCE-TALK
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Any talk by the client that makes the case for change (or for not staying the same).
Any talk by the client that argues against the case for change (or for staying the same). |
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Define and describe the differences and similarities between AI and MI
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Define = Express Empathy
Discover = Support Self-Efficacy Dream = Develop Discrepancy Design = Rolling with Resistance Destiny -= Support Self-Efficacy |
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Define NONVIOLENT COMMUNICATION
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A process for enhancing empathic connection and honest understanding between people
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What is the goal of NVC?
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to encourage change-talk and discourage resistance-talk
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** What are the 4 GENERAL PRINCIPLES in MI?
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Express Empathy
Develop Discrepancy Roll with Resistance Support Self-Efficacy |
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What is the difference between EMPATHY and SYMPATHY?
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sympathy is identifying with sonmeone's experience on the emotional level; empathy is emotional and cognitive level
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** The NVC model has four steps, what are they?
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Make observations, not evaluations
Express feelings, not thoughts Identify needs, not strategies Make requests, not demands |
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What are the UNIVERSAL NEEDS?
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Autonomy
Connection Honesty Meaning Peace Physical Well-Being Play (ACHMPPP) |
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When developing discrepancy in MI, what should coaches refrain from doing?
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pointing out the discrepancies
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What is the ideal ratio of REFLECTIONS to QUESTIONS?
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2:1
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SIMPLE REFLECTION
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paraphrase or restate what the client says, using their own words without exaggeration, interpretation or distortion
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AMPLIFIED REFLECTION
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minimize or maximize what the client says in order to evoke disagreement in the direction of change-talk
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DOUBLE-SIDED REFLECTION
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encourage client to examine different facets; this will enable them to gain perspective and make different decisions as to if and how they want to move forward
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SHIFTED FOCUS REFLECTION
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redirect attention away from a resistance-provoking subject in order to focus on another area
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DECISIONAL BALANCE involves
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evaluating the pros and cons of change
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What is the process in using DECISIONAL BALANCE?
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list all the pros and cons
assign them a score 0-10 extract composite scores for motivation and resistance |
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When using rulers, it is important to talk with clients about _________________________.
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the number they selected.
why not higher or lower? what would change it? |
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People do not resist _____________________, they resist ___________
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change, being changed
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What shifts can be employed to ROLL WITH RESISTANCE?
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From correction to connection
From competence to confidence From causes to capacities From counter-force to counter-balance |
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AI and MI are __________________ approaches, best used ____________ to generate outstanding client results
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complimentary, in tandem
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What does DEVELOPING DISCREPANCY mean? What tools can a coach use to develop discrepancy?
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identifying the gap between current behaviors and ideal outcomes;
use open-ended questions and reflective listening |
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Define EMPATHY and discuss how to use it in coaching
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-the respectful understanding of a person's experience on both emotional and cognitive level
-use the expression of empathy to expand awareness, create openness and facilitate change |
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** Define and describe the similarities, differences, and relationship between SELF-EFFICACY and SELF-ESTEEM.
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Self-efficacy and self-esteem are different but related constructs. Whereas self-efficacy has more to do with initiating and sustaining positive behavior outcomes, self-esteem relates to happiness, self-worth, self-respect, and an internal sense of well-being.
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** Define and discuss the four sources of self-efficacy
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Physiological / Affective States (personal)
verbal Persuasion (environmental) Vicarious Experiences (environmental) Mastery Experiences (behavioral) |
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What is EUSTRESS?
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Good Stress. Engaged but not overwhelmed.
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The more coaches try to persuade clients of _______________, the more _______________ coaches evoke, which decreases _______________________________.
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what they "should" do,
resistance, readiness to change |
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The more opportunities people have to witness and relate to others who are doing what they want to do, the more likely it is that they will ______________________________________.
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initiate and sustain that behavior themselves.
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Positive outcomes lead to increased ____________________ while negative outcomes lead to decreased ________________.
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self-efficacy, "
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Discuss exercises to develop a positive appreciate of and relationship to the past, present and future.
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Positive Past - Gratitude, Forgiveness, Satisfaction
Positive Present - Mindfulness, Savoring, Flow Positive Future - vision, Anticipation, Disputation |
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What is the ABCDE model of disputation?
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A = Adversity
B = what you Believe about it C = what the Consequences are D = by Disputing exaggerations, unhelpful beliefs and unnecessary consequences E = you allow yourself to be Energized by a compellng vision of what is possible in the positive future |
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What is SELF-ESTEEM?
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The belief that one has value and self-worth as an individual (the evaluation of self)
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what is the value of ASSESSMENTS?
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- to track health and biometric data for program outcome measurement
- to provide an overall picture of the client's present state of being - to understand and appreciate the client's life context - to flag major losses, illnesses, health risks and areas of challenge - to identify strengths and healthy habits |
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** What 7 AREAS OF WELL-BEING are covered by a holistic well-being assessment?
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Energy
Health Weight Management Nutrition Emotional & Mental Fitness Life Satisfaction Physical Activity / Exercise |
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What are 5 things to look for in reviewing a well-being assessment?
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successes
areas of arousal stage of change for each aspect gaps concerns |
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Describe the ACSM guidelines
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Prior to starting a vigorous exercise program, it is recommended that moderate or high-risk individuals see a doctor or have exercise testing before participation. Vigorous exercise is the equivalent of running or walking faster than 4 mph.
Prior to starting a moderate exercise program, only high-risk individuals are recommended to see a physician. Moderate exercise is the equivalent of brisk walking at 3-4 mph or an activity that can be sustained for about 45 minutes. |
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Describe the ACSM Risk Classifications
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Low Risk: asymptomatic men (<45) and women (<55) who have no more than 1 heart-disease risk factor
Moderate Risk: asymptomatic men (>45) and women (>55) who have no more than 2 heart-disease risk factors High Risk: individuals with known cardiovascular, pulmonary, or metabolic disease or one or more signs and symptoms of these. |
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Which MENTAL HEALTH RISKS would necessitate a referral?
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Depression
Eating Disorders Substance Abuse Anxiety Disorders |
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** Define SMART goals
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Specific
Measurable Actionable Realistic Timely |
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Discuss why we set goals
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Goals affect performance through 4 mechanisms:
1. they serve a directive function (focus) 2. they serve an energizing function (effort) 3. they affect persistence 4. they affect action by leading to arousal, discovery, knowledge, and strategies |
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Visions are best written in the __________________________, and in the __________________________
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present tense, client's voice
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What are OUTCOME GOALS?
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goals that reflect what is desired (like NY resolutions)
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What are BEHAVIORAL GOALS?
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goals that spell out specific steps and can be used to
measure progress and success |
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EFFECTIVE GOALS are:
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SMART
incremental include only one measurable behavior per goal have intrinsic value address environmental factors evolve through trial and correction |
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It is important that clients _________________________________ each week to experience the ______________________________ that comes from ______________________________.
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stretch slightly beyond their comfort zone,
increased sense of self-efficacy, going beyond their perceived limits. |
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Guidelines for BRAINSTORMING include:
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clarify the topic
clarify the output defer judgement encourage bold, even wild ideas build on what others say be visual and specific go for quantity do it fast |
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As clients explore behavior goals, it's important to _____________________________________________
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tie those goals back to the client's reasons for change.
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It is important to assess a client's ____________________ in his/her ability to meet a goal using a ___________________________.
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confidence,
confidence scale |
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To be accountable means that client commit to giving an account of ...
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what they did
what happened what worked what didn't work what they want to do differently next time |
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Coaches can empower clients to move forward by ____________________________________________
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reframing goal accomplishment in positive terms
asking positive questions |
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When setting OUTCOME BASELINES it is important to consider:
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-type of program
- current condition of client - client's age - client's health history |
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Define GENERGATIVE MOMENTS and their value
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Moments when clients are aroused along the path of change and growth. Such moments reveal underlying needs and can often be recognized by the strength of their emotional charge (positive or negative). In such moments, coaches and clients co-generate new perspectives and co-construct engaging designs for moving forward.
Generative Moments are mini-transformations that energize both coach and client and catalyze the next stage of the client’s progress. |
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Discuss the source of GENERATIVE MOMENTS and how to leverage these moments for significant progress.
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As clients become awakened and aroused (whether they get especially excited, ambivalent, or resistant), coaches and clients have a unique opportunity to take risks, expand perspectives, and challenge assumptions. The more clients can discover new perspectives, capacities, and actions that will meet their needs, the more progress they will make in moving towards their visions.
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Name the skills necessary for creating and supporting Generative Moments.
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Suspending Judgement
Mindful Listening Expressing Empathy Evocative Inquiry Open-ended Inquiry Perceptive Reflections Honoring Silence Creative Brainstorming Unfailing Affirmation |
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List the five steps in facilitating a Generative Moment.
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1. Identify and clarify the topic to work on.
2. Get permission to work on the topic now. 3. Uncover the Heart of the Matter – what is really going on here. a. Use AI to Connect with the Positive. b. Use MI to Overcome Reluctance, Ambivalence, and Resistance. 4. Move forward: brainstorm options. 5. Design action plans. |
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Define RELATIONAL FLOW
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Relational flow happens when coaches and clients perceive themselves as being 'in synch' and engaged in generative, interdependent dialogue.
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What Supports RELATIONAL FLOW?
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- being fully engaged and stretching
- reflective practitioner - readiness to change - emotional intellegence - relational competence |
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Outline the Coaching Contract
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an understanding between the coach and the client - commitments and responsibilities of each
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What steps are included in the BEFORE THE SESSION checklist for initial coaching session?
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Review the assessment
Practice Mindfulness Remember: Mindful listening, Inquiry, Reflection Formulate inquiries |
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What steps are included in the SESSION OPENING checklist for initial coaching session?
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Welcome/Thank you
Thanks for completing assessment Intro Coach Review/Agree Agenda: expectations, priorities, addl info, vision, goals |
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What steps are included in the EXPECTATION SETTING checklist for initial coaching session?
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what is coaching?
confidentiality record keeping establish coaching contract |
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What steps are included in the DISCUSS ASSESSMENT checklist for initial coaching session?
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find something positive to share
ask what was learned by completing assessment ask what questions were generated by completing assessment gather missing info discuss med history & need for phys release, if needed |
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Broadly outline the INITIAL COACHING SESSION CHECKLIST
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Before the Session
Session Opening Expectation Setting Discuss Assessment Create a Vision Design 3 month Goals Design 1st weeks Goals Session Close |
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What steps are included in the CREATE A VISION checklist for initial coaching session?
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explain value of vision
ask what is most important right now identify strengths discover motivators ask about vision support detailed description use confidence ruler to assess and improve self-efficacy discuss challenges & possibilities previous positive experiences identify strengths 7 values to use explore support (people, resources, systems, environs) ask client to state and commit to vision |
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What steps are included in the DESIGN 3 MONTH GOALS checklist for initial coaching session?
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explain nature and value of setting 3MGs
brainstorm choose several behavioral goals confirm connex btw BG & vision assist client to develop SMART goals |
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What steps are included in the DESIGN FIRST WEEK GOALS checklist for initial coaching session?
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choose important steps toward 3MGs
assist client in designing SMART behav goals use confidence ruler explore strengths and support ask client to restate and commit to goals affirm the clients ability to achieve goals |
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What steps are included in the SESSION CLOSE checklist for initial coaching session?
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express appreciation for clients work
discover and reflect on what was learned confirm ready, confident, committed ask for feedback schedule next session |
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Describe a timeframe for SUBSEQUENT COACHING SESSIONS
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opening: 2 min
goal review: 6 min 3MG review: 2 min generative moment: 12 min goal setting: 6 min session close: 2 min |
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With subsequent coaching sessions, how often should you REVIEW 3 MONTH GOALS?
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AT LEAST MONTHLY
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the IDEAL APPROACH to coaching for each client is largely determined by three areas:
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their intellegence level
their personality and preferred coaching style their learning style |
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Describe a few COACHING STYLES
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Authoritative - tell them what to do
Nurturing - gentle, compassionate approach Entertaining - respond to humor, pace No-nonsense: time oriented, straightforward Educator: lots of questions,need info |
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What activities help you get into the COACHING MINDSET?
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relaxation techniques
review of goals formulating open-ended questions practice mindfulness |
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Define COACHING PRESENCE
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A way of being with clients (mindful, empathetic, warm, calm, zestful, fun, and courageous) that facilitates growth and change through connection
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** Distinguish between the DOING and BEING skills of coaching
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DOING skills are the core competencies: active listening, open-ended inquiry, reflections, summarizing, silence, strengths, decisional balance, change talk, develop discrepancy, roll with resistance, rulers, working with emotions, best self
BEING skills are not concrete - have to do with presence: mindfulness, empathy, warmth, affirmation, clam, zest, playfulness, courage & authenticity |
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What are the 6 CATEGORIES of the Signature Strengths Model?
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Wisdom
Courage Humanity Justice Temperance Transcendance |
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Describe the WISDOM & KNOWLEDGE category and name some of the ASSOCIATED STRENGTHS
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-Cognitive strengths that entail the acquisition and use of knowledge.
Creativity, Curiosity, Open Mindedness, Love of Learning, Perspective, |
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Describe the COURAGE category and name some of the ASSOCIATED STRENGTHS
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- Emotional strengths that involve the exercise of will to accomplish goals in the face of opposition, external or internal.
Bravery, Persistence, Integrity, Vitality |
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Describe the HUMANITY category and name some of the ASSOCIATED STRENGTHS
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- Interpersonal strengths that involve “feeling” and “befriending” others.
Love, Kindness, Social Intellegence |
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Describe the JUSTICE category and name some of the ASSOCIATED STRENGTHS
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- Civic strengths that underlie healthy community life.
Citizenship, Fairness, Leadership |
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Describe the TEMPERANCE category and name some of the ASSOCIATED STRENGTHS
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- Strengths that protect against excess.
Forgiveness/Mercy, Humility/Modesty, Prudence, Self-Regulation |
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Describe the TRANSCENDENCE category and name some of the ASSOCIATED STRENGTHS
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- Strengths that forge connections to the larger universe and provide meaning.
Appreciation of Beauty/Excellence, Gratitude, Hope, Humor, Spirituality |
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To increase our WARMTH as coaches, it helps to remember __________________________________.
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our best experiences with people.
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Which BEING SKILLS are central to coaching presence?
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mindfulness, empathy, warmth, affirmation, calm, zest, playfulness, courage and authenticity
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Describe the role of MODELING in coaching
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we need to model in our own lives the very attributes of health, fitness, and wellness that we assist our clients to create
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** Describe why it is important for coaches to practice SELF-CARE
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coaches need to take care of themselves (emotionally, physically, intellectually, socially and spiritually) to maintain health and balance, replenish energy and motivation, and to grow as a person
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** Discuss various ways to practice SELF-CARE
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eating a healthy diet, engaging in regular physical activity. But self-care goes beyond these basics and can inc, improving your physical surroundings; developing a practice that exercises your mind and soul; balancing your family, social, and work demands with time to unwind by spending time in nature; soaking in a hot bubble bath; watching a beautiful sunrise; listening to your favorite music.
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Distinguish between STANDARDS and BOUNDARIES
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Standards are those thing you hold yourself to while boundaries are those things that you hold others to
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** Define and discuss the five steps for SETTING AND ENFORCING BOUNDARIES
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Identify those behaviors of others that are not acceptable to you, then:
Inform Make request Give a warning Follow through Let go of the outcome |
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Identify STRATEGIES TO PREVENT BURNOUT
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have a support system,
set and maintain boundaries, stay stimulated with learning follow your wellness program take time off sunshine practice ten daily habits that give you pleasure |
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** NAME and DESCRIBE the 6 FACETS OF PERSONAL WELLNESS
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self-care
environment relationships thoughts time Finances |
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** What distinguishes a COACH from an EXPERT?
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Coaches generally don’t direct the client’s goals and strategies.
The goal of coaching is to encourage personal responsibility, deep thinking, self-discovery, and self-efficacy. The expert approach is vital when we are facing an immediate health crisis or considering surgery. It is not ideal when we want to lose weight, reduce stress, or develop a positive and confident mindset. |
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** What distinguishes COACHING from THERAPY?
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A therapist treats diagnosable disorders.
Coaching works with people who are already doing some things well in their lives and who wish to do better or to develop in other dimensions. |
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** Discuss CONFIDENTIALITY in the code of conduct
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The code of conduct states:
6. I will maintain confidentiality of my client’s assessments, conversations, records, identity, and other information except as authorized by my clients or in accordance with the law. |
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What is COACHING PSYCHOLOGY?
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The science of coaching relationships designed to optimize health and well-being, founded upon evidence-based theories and fields.
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Name 3 key components of COACHING PSYCHOLOGY
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Values
Relational Skills Coaching Processes |
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** What 3 things help to FACILITATE CHANGE?
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Motivator
Understanding of obstacles and challenges Tools to work through them |
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** Which is the most important stage of the 5D cycle?
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DISCOVERY
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** What 4 QUESTIONS should be asked during the Discovery step of the 5D cycle?
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- best experiences
- core values -generative conditions - three wishes |
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** MI and NVC are typically use with what type of clients?
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Early-stage
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What is SOCIAL COGNITIVE THEORY?
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-a resource for understanding self-efficacy (Bandura)
- asserts that human behavior is determined by three factors: personal, environmental, behavioral |
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** Self-esteem increases ______________ and _______________, both of which coaches can use in the service of ___________________
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initiative and resilience,
desired outcomes. |
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** What questions should be asked EACH TIME A GOAL IS SET?
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- how confident are you on a scale of 0-10?
- why isn't it lower? - what would make it higher? |
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** Which COACHING SKILL overlays all of the BEING and DOING skills?
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Mindfulness
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