Master Resilience Training (MRT)
Which core competency is being described?
The ability to identify your thoughts, emotions, behaviors and physiology, particularly
counterproductive patterns; remaining open and curious. - CORRECT ANSWER-Self-
awareness
Which core competency is being described?
The ability to regulate impulses, emotions, and behaviors in order to achieve goals;
expressing emotions appropriately and stopping counterproductive thinking. -
CORRECT ANSWER-Self-regulation
Which core competency is being described?
The ability to hunt for what is good while remaining realistic, maintain hope and
confidence, and fighting the negativity bias; focusing on what is controllable as opposed
to what is not controllable; have faith in self and team. - CORRECT ANSWER-Optimism
Remember it's a *style of thinking*
What are some advantages to being an optimistic thinker as opposed to a pessimistic
thinker? - CORRECT ANSWER-- Happier, less depression
- Healthier (*live 9 to 10 years longer!)
- Are seen as better leaders
- Have stronger relationships
- Do better in sports and perform better under pressure
- Are more successful in school and work
Which core competency is being described?
The ability to take other perspective and think FAT (flexibly, accurately, and thoroughly)
about situations; the willingness to try new strategies when current ones aren't working.
- CORRECT ANSWER-Mental Agility
Which core competency is being described?
Knowing your top Character Strengths and how to use them; identifying and cultivating
the Character Strengths in others. - CORRECT ANSWER-Strengths of Character
What are the 6 Core Competencies to MRT? - CORRECT ANSWER-1) Self-Awareness
2) Self-Regulation
3) Optimism
4) Mental Agility
5) Strengths of Character
6) Connection
,A person who is willing to take calculated, necessary risks, and to capitalize on
opportunity is what type of person? - CORRECT ANSWER-A resilient person
What is the definition of resilience? - CORRECT ANSWER-The ability to *grow and
thrive* in the face of challenges and *bounce back* from adversity.
What are some examples of myths about resilience? - CORRECT ANSWER-- Never
show emotion
- Only about the individual
- Must handle everything on your own
- Always act fast
- Always fully composed
- You have it or you don't
- Resilient people never burn out
Which core competency is being described?
Creating strong relationships; communicating positively and effectively; developing
empathy and being willing to give help and seek help. - CORRECT ANSWER-
Connection
*14 MRT SKILLS* - CORRECT ANSWER-
Which MRT skill is a process to *deliberately* energize, direct, and sustain behavior to
ensure progress? - CORRECT ANSWER-Goal Setting
Which core competency is built by Goal Setting? - CORRECT ANSWER-Self-regulation
What type of motivation would you be using if the task at hand is enjoyable? -
CORRECT ANSWER-Intrinsic
What type of motivation would you be using if you were using rewards/punishments or
guilt/shame as a source or motivation? - CORRECT ANSWER-Instrumental
What type of motivation would you be using if your source of motivation is valuing the
behavior or self-identifying with the behavior? - CORRECT ANSWER-Internal
Which type of motivation (Instrumental or Internal) has the greatest benefits? -
CORRECT ANSWER-Internal;
It decreases anxiety, enhances concentration, increases positive emotion, increases
effort and persistence, provides satisfaction, and fulfills the need for autonomy.
What are the 4 benefits to goal setting? - CORRECT ANSWER-Activate behavior
Direct behavior
Adjust behavior
Sustain behavior
, In regards to goal setting, how many steps are there in the process? (What are they?) -
CORRECT ANSWER-7
1) Define your goal
2) Know where you are right now
3) Decide what you need to develop
4) Make a plan for steady improvement
5) Pursue regular action
6) Commit yourself completely
7) Continually monitor your progress
What is the keyword associated with step 1 of goal setting (Define your goal)? -
CORRECT ANSWER-End State
What is the keyword associated with step 2 of goal setting (Know where you are right
now)? - CORRECT ANSWER-Energize
What is the keyword associated with step 3 of goal setting (Decide what you need to
develop)? - CORRECT ANSWER-Priorities
What is the keyword associated with step 4 of goal setting (Make a plan for steady
improvement)? - CORRECT ANSWER-SMART Steps (*S*pecific, *M*easurable,
*A*ction Focused, *R*ealistic, *T*ime-bound)
What is the keyword associated with step 5 of goal setting (Pursue regular action)? -
CORRECT ANSWER-WIN (*W*hat's *I*mportant *N*ow)
What is the keyword associated with step 6 of goal setting (Commit yourself
completely)? - CORRECT ANSWER-Maintain Motivation
What is the keyword associated with step 7 of goal setting (Continually monitor
progress)? - CORRECT ANSWER-IPR (*I*n *P*rocess *R*eview)
What is the purpose of an Action Statement in goal setting and what criteria should they
meet? - CORRECT ANSWER-Indicate what work you need to start doing to achieve
your goal. They should be SMART
*S*pecific
*M*easurable
*A*ction-focused
*R*ealistic
*T*ime-bound
What is the importance of Power Statements in goal setting and what criteria should
they meet? - CORRECT ANSWER-The provide confidence, motivation, and energy to
complete your action statements. They should meet the P3 criteria.
*P*urposeful (intent)
Which core competency is being described?
The ability to identify your thoughts, emotions, behaviors and physiology, particularly
counterproductive patterns; remaining open and curious. - CORRECT ANSWER-Self-
awareness
Which core competency is being described?
The ability to regulate impulses, emotions, and behaviors in order to achieve goals;
expressing emotions appropriately and stopping counterproductive thinking. -
CORRECT ANSWER-Self-regulation
Which core competency is being described?
The ability to hunt for what is good while remaining realistic, maintain hope and
confidence, and fighting the negativity bias; focusing on what is controllable as opposed
to what is not controllable; have faith in self and team. - CORRECT ANSWER-Optimism
Remember it's a *style of thinking*
What are some advantages to being an optimistic thinker as opposed to a pessimistic
thinker? - CORRECT ANSWER-- Happier, less depression
- Healthier (*live 9 to 10 years longer!)
- Are seen as better leaders
- Have stronger relationships
- Do better in sports and perform better under pressure
- Are more successful in school and work
Which core competency is being described?
The ability to take other perspective and think FAT (flexibly, accurately, and thoroughly)
about situations; the willingness to try new strategies when current ones aren't working.
- CORRECT ANSWER-Mental Agility
Which core competency is being described?
Knowing your top Character Strengths and how to use them; identifying and cultivating
the Character Strengths in others. - CORRECT ANSWER-Strengths of Character
What are the 6 Core Competencies to MRT? - CORRECT ANSWER-1) Self-Awareness
2) Self-Regulation
3) Optimism
4) Mental Agility
5) Strengths of Character
6) Connection
,A person who is willing to take calculated, necessary risks, and to capitalize on
opportunity is what type of person? - CORRECT ANSWER-A resilient person
What is the definition of resilience? - CORRECT ANSWER-The ability to *grow and
thrive* in the face of challenges and *bounce back* from adversity.
What are some examples of myths about resilience? - CORRECT ANSWER-- Never
show emotion
- Only about the individual
- Must handle everything on your own
- Always act fast
- Always fully composed
- You have it or you don't
- Resilient people never burn out
Which core competency is being described?
Creating strong relationships; communicating positively and effectively; developing
empathy and being willing to give help and seek help. - CORRECT ANSWER-
Connection
*14 MRT SKILLS* - CORRECT ANSWER-
Which MRT skill is a process to *deliberately* energize, direct, and sustain behavior to
ensure progress? - CORRECT ANSWER-Goal Setting
Which core competency is built by Goal Setting? - CORRECT ANSWER-Self-regulation
What type of motivation would you be using if the task at hand is enjoyable? -
CORRECT ANSWER-Intrinsic
What type of motivation would you be using if you were using rewards/punishments or
guilt/shame as a source or motivation? - CORRECT ANSWER-Instrumental
What type of motivation would you be using if your source of motivation is valuing the
behavior or self-identifying with the behavior? - CORRECT ANSWER-Internal
Which type of motivation (Instrumental or Internal) has the greatest benefits? -
CORRECT ANSWER-Internal;
It decreases anxiety, enhances concentration, increases positive emotion, increases
effort and persistence, provides satisfaction, and fulfills the need for autonomy.
What are the 4 benefits to goal setting? - CORRECT ANSWER-Activate behavior
Direct behavior
Adjust behavior
Sustain behavior
, In regards to goal setting, how many steps are there in the process? (What are they?) -
CORRECT ANSWER-7
1) Define your goal
2) Know where you are right now
3) Decide what you need to develop
4) Make a plan for steady improvement
5) Pursue regular action
6) Commit yourself completely
7) Continually monitor your progress
What is the keyword associated with step 1 of goal setting (Define your goal)? -
CORRECT ANSWER-End State
What is the keyword associated with step 2 of goal setting (Know where you are right
now)? - CORRECT ANSWER-Energize
What is the keyword associated with step 3 of goal setting (Decide what you need to
develop)? - CORRECT ANSWER-Priorities
What is the keyword associated with step 4 of goal setting (Make a plan for steady
improvement)? - CORRECT ANSWER-SMART Steps (*S*pecific, *M*easurable,
*A*ction Focused, *R*ealistic, *T*ime-bound)
What is the keyword associated with step 5 of goal setting (Pursue regular action)? -
CORRECT ANSWER-WIN (*W*hat's *I*mportant *N*ow)
What is the keyword associated with step 6 of goal setting (Commit yourself
completely)? - CORRECT ANSWER-Maintain Motivation
What is the keyword associated with step 7 of goal setting (Continually monitor
progress)? - CORRECT ANSWER-IPR (*I*n *P*rocess *R*eview)
What is the purpose of an Action Statement in goal setting and what criteria should they
meet? - CORRECT ANSWER-Indicate what work you need to start doing to achieve
your goal. They should be SMART
*S*pecific
*M*easurable
*A*ction-focused
*R*ealistic
*T*ime-bound
What is the importance of Power Statements in goal setting and what criteria should
they meet? - CORRECT ANSWER-The provide confidence, motivation, and energy to
complete your action statements. They should meet the P3 criteria.
*P*urposeful (intent)
