MASTER RESILIENCE TRAINING REVISION EXAM TEST
2025/2026 QUESTIONS WITH ANSWERS RATED A+
✔✔Thought Theme - ✔✔General categories that summarize the meaning of a specific
Heat of the Moment Thought
✔✔Loss (definition) - ✔✔Thought Theme; I have lost something that I value or care
about
✔✔Danger (definition) - ✔✔Thought Theme; Something bad might happen, there is a
threat
✔✔Trespass (definition) - ✔✔Thought Theme; I have been harmed or slighted
✔✔Inflicting Harm (definition) - ✔✔Thought Theme; I have caused inappropriate,
unnecessary, or unintentional harm; I hurt someone
✔✔Negative Comparison (definition) - ✔✔Thought Theme; I don't measure up to others
or standards
✔✔Positive Contribution (definition) - ✔✔Thought Theme; I have contributed in a
positive way, I have added value
✔✔Appreciating what you have received (definition) - ✔✔Thought Theme; I have
received something I value; I have been helped by others
✔✔Positive Future (definition) - ✔✔Thought Theme; Things can change for the better
✔✔Loss (Emotions/Reactions) - ✔✔Sadness/Withdrawal
✔✔Danger (Emotions/Reactions) - ✔✔Anxiety/Agitation
✔✔Trespass (Emotions/Reactions) - ✔✔Anger/Aggression
✔✔Inflicting Harm (Emotions/Reactions) - ✔✔Guilt/Apologizing
✔✔Negative Comparison (Emotions/Reactions) - ✔✔Embarrassment/Hiding
✔✔Positive Contribution (Emotions/Reactions) - ✔✔Pride/Sharing, planning future
achievements
✔✔Appreciating what you have received (Emotions/Reactions) - ✔✔Gratitude/Giving
back, paying forward
, ✔✔Positive Future (Emotions/Reactions) - ✔✔Hope/Energizing, taking action
✔✔Primary Competency of Energy Management - ✔✔Self-Regulation
✔✔Energy Management - ✔✔An MRT skill used to regulate levels deliberately in order
to be efficient and effective under any circumstances
✔✔Fight or Flight - ✔✔Activation of the sympathetic nervous system. A physical
response that occurs in response to any stressor, real or imagined, and characterized
by increased energy activation
✔✔Individual Zone of Optimal Functioning (IZOF) - ✔✔An Energy Management model
that demonstrates the relationship between energy activation (emotions, physiological
reactions) and optimal performance - specifically, we perform our personal best when
we have a specific level of energy activation that is appropriate for the performance at
hand
✔✔Inverted-U Model - ✔✔A model that shows the effect of energy activation on
performance quality; generally, as energy activation increases, performance improves
to a certain point, performance suffers if energy activation is too high
✔✔Proactive ATC to get in your IZOF (Energy Management Skill 1) - ✔✔Deliberately
generating a Heat of the Moment Thought that will drive the Emotions and Reactions
needed for you to be in your Individual Zone of Optimal Functioning (IZOF)
✔✔Interpreting Physical Reactions Effectively (Energy Management Skill 2) -
✔✔Effectively interpreting/accepting uncomfortable physical changes (Fight or Flight
Response) in order to facilitate optimal performance
✔✔Deliberate Breathing - ✔✔A self-regulation technique that involves breathing
rhythmically to engage Rest and Digest in order to create balance between that system
and Fight or Flight, ultimately allowing more optimal performance
✔✔Performance Benefits of Deliberate Breathing (2-3 breaths) - ✔✔Precision,
accuracy, and motor control
Memory and recall
Composure, poise, and self-control
Concentration and mental agility
Reaction time
✔✔Recovery Benefits of Deliberate Breathing (10-20 min) - ✔✔Increases energy
efficiency
Speeds healing
Helps manage pain
Reduces insomnia
2025/2026 QUESTIONS WITH ANSWERS RATED A+
✔✔Thought Theme - ✔✔General categories that summarize the meaning of a specific
Heat of the Moment Thought
✔✔Loss (definition) - ✔✔Thought Theme; I have lost something that I value or care
about
✔✔Danger (definition) - ✔✔Thought Theme; Something bad might happen, there is a
threat
✔✔Trespass (definition) - ✔✔Thought Theme; I have been harmed or slighted
✔✔Inflicting Harm (definition) - ✔✔Thought Theme; I have caused inappropriate,
unnecessary, or unintentional harm; I hurt someone
✔✔Negative Comparison (definition) - ✔✔Thought Theme; I don't measure up to others
or standards
✔✔Positive Contribution (definition) - ✔✔Thought Theme; I have contributed in a
positive way, I have added value
✔✔Appreciating what you have received (definition) - ✔✔Thought Theme; I have
received something I value; I have been helped by others
✔✔Positive Future (definition) - ✔✔Thought Theme; Things can change for the better
✔✔Loss (Emotions/Reactions) - ✔✔Sadness/Withdrawal
✔✔Danger (Emotions/Reactions) - ✔✔Anxiety/Agitation
✔✔Trespass (Emotions/Reactions) - ✔✔Anger/Aggression
✔✔Inflicting Harm (Emotions/Reactions) - ✔✔Guilt/Apologizing
✔✔Negative Comparison (Emotions/Reactions) - ✔✔Embarrassment/Hiding
✔✔Positive Contribution (Emotions/Reactions) - ✔✔Pride/Sharing, planning future
achievements
✔✔Appreciating what you have received (Emotions/Reactions) - ✔✔Gratitude/Giving
back, paying forward
, ✔✔Positive Future (Emotions/Reactions) - ✔✔Hope/Energizing, taking action
✔✔Primary Competency of Energy Management - ✔✔Self-Regulation
✔✔Energy Management - ✔✔An MRT skill used to regulate levels deliberately in order
to be efficient and effective under any circumstances
✔✔Fight or Flight - ✔✔Activation of the sympathetic nervous system. A physical
response that occurs in response to any stressor, real or imagined, and characterized
by increased energy activation
✔✔Individual Zone of Optimal Functioning (IZOF) - ✔✔An Energy Management model
that demonstrates the relationship between energy activation (emotions, physiological
reactions) and optimal performance - specifically, we perform our personal best when
we have a specific level of energy activation that is appropriate for the performance at
hand
✔✔Inverted-U Model - ✔✔A model that shows the effect of energy activation on
performance quality; generally, as energy activation increases, performance improves
to a certain point, performance suffers if energy activation is too high
✔✔Proactive ATC to get in your IZOF (Energy Management Skill 1) - ✔✔Deliberately
generating a Heat of the Moment Thought that will drive the Emotions and Reactions
needed for you to be in your Individual Zone of Optimal Functioning (IZOF)
✔✔Interpreting Physical Reactions Effectively (Energy Management Skill 2) -
✔✔Effectively interpreting/accepting uncomfortable physical changes (Fight or Flight
Response) in order to facilitate optimal performance
✔✔Deliberate Breathing - ✔✔A self-regulation technique that involves breathing
rhythmically to engage Rest and Digest in order to create balance between that system
and Fight or Flight, ultimately allowing more optimal performance
✔✔Performance Benefits of Deliberate Breathing (2-3 breaths) - ✔✔Precision,
accuracy, and motor control
Memory and recall
Composure, poise, and self-control
Concentration and mental agility
Reaction time
✔✔Recovery Benefits of Deliberate Breathing (10-20 min) - ✔✔Increases energy
efficiency
Speeds healing
Helps manage pain
Reduces insomnia
