Master Resilience Training (MRT) Exam
Questions & Answers 2023/2024
What are the 6 Core Competencies to MRT? - ANS>>- 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? - ANS>>- A resilient person
What is the definition of resilience? - ANS>>- The ability to *grow and thrive* in the face of challenges
and *bounce back* from adversity.
What are some examples of myths about resilience? - ANS>>- - 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?
The ability to identify your thoughts, emotions, behaviors and physiology, particularly counterproductive
patterns; remaining open and curious. - ANS>>- 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. - ANS>>- 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. - ANS>>- Optimism
Remember it's a *style of thinking*
What are some advantages to being an optimistic thinker as opposed to a pessimistic thinker? - ANS>>- -
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. - ANS>>- 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. - ANS>>- Strengths of Character
Which core competency is being described?
Creating strong relationships; communicating positively and effectively; developing empathy and being
willing to give help and seek help. - ANS>>- Connection
*14 MRT SKILLS* - ANS>>-
Which MRT skill is a process to *deliberately* energize, direct, and sustain behavior to ensure progress?
- ANS>>- Goal Setting
Which core competency is built by Goal Setting? - ANS>>- Self-regulation
What type of motivation would you be using if the task at hand is enjoyable? - ANS>>- Intrinsic
What type of motivation would you be using if you were using rewards/punishments or guilt/shame as a
source or motivation? - ANS>>- Instrumental
, What type of motivation would you be using if your source of motivation is valuing the behavior or self-
identifying with the behavior? - ANS>>- Internal
Which type of motivation (Instrumental or Internal) has the greatest benefits? - ANS>>- 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? - ANS>>- Activate behavior
Direct behavior
Adjust behavior
Sustain behavior
In regards to goal setting, how many steps are there in the process? (What are they?) - ANS>>- 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)? - ANS>>- End State
What is the keyword associated with step 2 of goal setting (Know where you are right now)? - ANS>>-
Energize
What is the keyword associated with step 3 of goal setting (Decide what you need to develop)? - ANS>>-
Priorities
What is the keyword associated with step 4 of goal setting (Make a plan for steady improvement)? -
ANS>>- 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)? - ANS>>- WIN
(*W*hat's *I*mportant *N*ow)
What is the keyword associated with step 6 of goal setting (Commit yourself completely)? - ANS>>-
Maintain Motivation
Questions & Answers 2023/2024
What are the 6 Core Competencies to MRT? - ANS>>- 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? - ANS>>- A resilient person
What is the definition of resilience? - ANS>>- The ability to *grow and thrive* in the face of challenges
and *bounce back* from adversity.
What are some examples of myths about resilience? - ANS>>- - 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?
The ability to identify your thoughts, emotions, behaviors and physiology, particularly counterproductive
patterns; remaining open and curious. - ANS>>- 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. - ANS>>- 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. - ANS>>- Optimism
Remember it's a *style of thinking*
What are some advantages to being an optimistic thinker as opposed to a pessimistic thinker? - ANS>>- -
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. - ANS>>- 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. - ANS>>- Strengths of Character
Which core competency is being described?
Creating strong relationships; communicating positively and effectively; developing empathy and being
willing to give help and seek help. - ANS>>- Connection
*14 MRT SKILLS* - ANS>>-
Which MRT skill is a process to *deliberately* energize, direct, and sustain behavior to ensure progress?
- ANS>>- Goal Setting
Which core competency is built by Goal Setting? - ANS>>- Self-regulation
What type of motivation would you be using if the task at hand is enjoyable? - ANS>>- Intrinsic
What type of motivation would you be using if you were using rewards/punishments or guilt/shame as a
source or motivation? - ANS>>- Instrumental
, What type of motivation would you be using if your source of motivation is valuing the behavior or self-
identifying with the behavior? - ANS>>- Internal
Which type of motivation (Instrumental or Internal) has the greatest benefits? - ANS>>- 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? - ANS>>- Activate behavior
Direct behavior
Adjust behavior
Sustain behavior
In regards to goal setting, how many steps are there in the process? (What are they?) - ANS>>- 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)? - ANS>>- End State
What is the keyword associated with step 2 of goal setting (Know where you are right now)? - ANS>>-
Energize
What is the keyword associated with step 3 of goal setting (Decide what you need to develop)? - ANS>>-
Priorities
What is the keyword associated with step 4 of goal setting (Make a plan for steady improvement)? -
ANS>>- 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)? - ANS>>- WIN
(*W*hat's *I*mportant *N*ow)
What is the keyword associated with step 6 of goal setting (Commit yourself completely)? - ANS>>-
Maintain Motivation
