MASTER RESILIENCE TRAINING LEVEL
1 COURSE CORRECT 100%
Self-Awareness (Definition of the competency) - ANSWER Identify thoughts, emotions,
and behaviors
Identify patterns in thinking and behavior
Be open and curious
Self-Regulation (Definition of the competency) - ANSWER Regulate impulses,
emotions, physiology, and behaviors to achieve goals
Express emotions appropriately
Stop counterproductive thinking
Optimism (definition of the competency) - ANSWER Hunt for what is good
Fight the Negativity Bias
Remain realistic
Identify what is controllable
Maintain hope
Have confidence in self and team
Mental Agility (Definition of the competency) - ANSWER Think flexibly, accurately, and
thoroughly (FAT)
Take other perspectives
Identify and understand problems
Be willing to try new strategies
Strength of Character (Definition of the competency) - ANSWER Know your top
character strengths and how to use them to overcome challenges and meet goals
Have faith in one's character strengths, talents, and abilities
Demonstrate an "I am strong" attitude
Connection (Definition of the competency) - ANSWER Build strong relationships
Use positive and effective communication
Develop empathy, tracking
Be willing to ask for help
Support others
Primary Competency of Goal Setting - ANSWER Self-Regulation
Goal Setting - ANSWER An MRT skill which is a process to deliberately energize,
direct, and sustain behavior to sustain progress toward a goal
, Internal Motivation - ANSWER Motivators that drive an individual to engage in an
activity not simply for the enjoyment of the activity, but is still determined by the person;
examples including valuing the outcome of a behavior or self-identity
Intrinsic Motivation - ANSWER Engaging in an activity for its inherent satisfaction; the
activity itself is enjoyable
Instrumental Motivation - ANSWER Motivators that drive an individual to engage in an
activity, not because it is enjoyable, but because it leads to certain outcomes; examples
include rewards and punishment or avoiding shame/guilt
Rewards/Punishment (Source of Motivation) - ANSWER An instrumental motivator;
rewards are provided to reinforce a desired behavior and/or punishments are provided
to deter behaviors that aren't desired
Shame/Guilt (Source of Motivation) - ANSWER An instrumental motivator; an individual
engages in a behavior in order to avoid feeling shame or guilt
Valuing the Behavior (Source of Motivation) - ANSWER An internal motivator; an
individual engages in a behavior because he/she recognizes the value in doing the
activity
Self-Identity (Source of Motivation) - ANSWER An internal motivator; an individual
engages in a behavior because the behavior aligns with his/her core values and beliefs
about who he/she is
Benefits of Internal Motivation - ANSWER Decreased anxiety
Enhanced concentration
Increased positive emotion
Increased effort and persistence
Increased feeling of autonomy
Step 1 of Goal Setting (Name) - ANSWER Define your goal
Step 2 of Goal Setting (Name) - ANSWER Know where you are right now
Step 3 of Goal Setting (Name) - ANSWER Decide what you need to develop
Step 4 of Goal Setting (Name) - ANSWER Make a plan for steady improvement
Step 5 of Goal Setting (Name) - ANSWER Pursue regular action
Step 6 of Goal Setting (Name) - ANSWER Commit yourself completely
Step 7 of Goal Setting (Name) - ANSWER Continually monitor your progress
1 COURSE CORRECT 100%
Self-Awareness (Definition of the competency) - ANSWER Identify thoughts, emotions,
and behaviors
Identify patterns in thinking and behavior
Be open and curious
Self-Regulation (Definition of the competency) - ANSWER Regulate impulses,
emotions, physiology, and behaviors to achieve goals
Express emotions appropriately
Stop counterproductive thinking
Optimism (definition of the competency) - ANSWER Hunt for what is good
Fight the Negativity Bias
Remain realistic
Identify what is controllable
Maintain hope
Have confidence in self and team
Mental Agility (Definition of the competency) - ANSWER Think flexibly, accurately, and
thoroughly (FAT)
Take other perspectives
Identify and understand problems
Be willing to try new strategies
Strength of Character (Definition of the competency) - ANSWER Know your top
character strengths and how to use them to overcome challenges and meet goals
Have faith in one's character strengths, talents, and abilities
Demonstrate an "I am strong" attitude
Connection (Definition of the competency) - ANSWER Build strong relationships
Use positive and effective communication
Develop empathy, tracking
Be willing to ask for help
Support others
Primary Competency of Goal Setting - ANSWER Self-Regulation
Goal Setting - ANSWER An MRT skill which is a process to deliberately energize,
direct, and sustain behavior to sustain progress toward a goal
, Internal Motivation - ANSWER Motivators that drive an individual to engage in an
activity not simply for the enjoyment of the activity, but is still determined by the person;
examples including valuing the outcome of a behavior or self-identity
Intrinsic Motivation - ANSWER Engaging in an activity for its inherent satisfaction; the
activity itself is enjoyable
Instrumental Motivation - ANSWER Motivators that drive an individual to engage in an
activity, not because it is enjoyable, but because it leads to certain outcomes; examples
include rewards and punishment or avoiding shame/guilt
Rewards/Punishment (Source of Motivation) - ANSWER An instrumental motivator;
rewards are provided to reinforce a desired behavior and/or punishments are provided
to deter behaviors that aren't desired
Shame/Guilt (Source of Motivation) - ANSWER An instrumental motivator; an individual
engages in a behavior in order to avoid feeling shame or guilt
Valuing the Behavior (Source of Motivation) - ANSWER An internal motivator; an
individual engages in a behavior because he/she recognizes the value in doing the
activity
Self-Identity (Source of Motivation) - ANSWER An internal motivator; an individual
engages in a behavior because the behavior aligns with his/her core values and beliefs
about who he/she is
Benefits of Internal Motivation - ANSWER Decreased anxiety
Enhanced concentration
Increased positive emotion
Increased effort and persistence
Increased feeling of autonomy
Step 1 of Goal Setting (Name) - ANSWER Define your goal
Step 2 of Goal Setting (Name) - ANSWER Know where you are right now
Step 3 of Goal Setting (Name) - ANSWER Decide what you need to develop
Step 4 of Goal Setting (Name) - ANSWER Make a plan for steady improvement
Step 5 of Goal Setting (Name) - ANSWER Pursue regular action
Step 6 of Goal Setting (Name) - ANSWER Commit yourself completely
Step 7 of Goal Setting (Name) - ANSWER Continually monitor your progress
