MRT Study Guide Questions With Verified Answers

What is MRT - Answer Master Resiliency Training What are the 6 MRT Competencies? - Answer 1. Self Awareness 2. Self Regulation 3. Optimism 4. Mental Agility 5. Strength of Character 6. Connection Self Awareness - Answer An MRT competency; the ability to identify one's thoughts, emotions, and behaviors Self Regulation - Answer An MRT competency; the ability to express emotions appropriately, stop counterproductive thinking, and regulate impulses, emotions, and behaviors in order to achieve goals Optimism - Answer An MRT competency; the ability to hunt what is good, remain realistic, identify what is controllable, maintain hope, and have confidence in self and team. Mental Agility - Answer An MRT competency; the ability to use flexible and accurate thinking when identfiying and understanding a problem; a willingness to try new strategies. What are the 3 Sources of Motivation? - Answer 1. Intrinsic (MECCA) 2. Internal (Self Identity) 3. Instrumental ( Rewards and Punishment) What are the 7 Steps in goal setting? - Answer 1. Define your Goal (End state) 2. Know where you are right now (Energize) 3. Decide what you need to develop (Priorities) 4. Make a plan for steady improvement (Smart Steps) 5. Pursue Regular Action (WIN) What's Important Now 6. Commit yourself completely (Maintain Motivation) 7. Continually Monitor your progress (IPR In-process Review) What is the Goal Setting primary competency? - Answer self regulation What does the acroynm HTGS stand for? - Answer Hunt the Good Stuff (HTGS) Primary Competency for Hunt the Good Stuff is? - Answer Optimism What are the Hunt the Good stuff primary questions? - Answer 1. Why this good thing happened 2. What this good thing means to you 3. What you can do tomorrow to enable more of the good thing 4. What ways you or others contributed to this good thing HTGS builds positive emotions such as? - Answer gratitude ATC Model primary competency is what? - Answer self awareness Activating Event (AE) - Answer Something that happens to you to trigger an event (Just the facts) Thoughts are simply explained as what? - Answer Interpretation Heat of the moment (HOTM) thoughts, make all your thoughts uncensored Consequences are simply explained as what? - Answer E-emotions how you feel, R- reactions, what you do, and what you don't do, physiology Thoughts drive what? - Answer Consequences How many Thought Themes are there? - Answer Eight Name the Thought Themes. - Answer 1. Loss 2. Danger 3. Trespass 4. Inflicting harm 5. Negative comparison 6. Positive contribution 7. Appreciating what you have received 8. Positive future Loss - Answer I have lost something that I value or care about Emotion is Sadness/ Reaction is Withdrawal Danger - Answer something bad might happen; there is a threat Emotion is Anxiety/ Reaction is Agitation Trespass - Answer I have been harmed and violated Emotion is Anger/Reaction is Aggression Inflicting harm - Answer I have caused inappropriate, unnecessary, or unintentional harm Emotion is Guilt/ Reaction is Apologizing Negative comparison - Answer I don't measure up to others or standards Emotion is Embarrassment/ Reaction is Hiding Positive contribution - Answer I have contributed in a positive way Emotion is Pride/Reaction is sharing, planning future achievements Appreciating what you have received - Answer I have received something that I value; I have been helped by others Emotion is Gratitude/ Reaction is Giving back, paying forward Positive future - Answer Things can change for the better Emotion is Hope/Reaction is Energizing, taking action Energy Management Primary competency is what? - Answer Self Regulation Fighter Flight - Answer Activation of the Sympathetic Nervous System. A physical state that occurs in response to any stressor, real or imagined, and characterized by increased energy activation. Rest and Digest - Answer Activation of the Parasympathetic Nervous System. A physical state that occurs when the body is at rest and that is characterized by experiencing decrease energy activation. Energy Management has 3 Skills - Answer Skill 1 Proactive ATC to get in your Individual Zone of Optimal Functioning IZOF Skill 2 Interpreting physical Skill 3 Deliberate Breathing (physical, mental and emotionally) Performance Benefits - Answer 2-3 breathes before or during the performance Recovery Benefits - Answer 15-20 minutes daily