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Quizzes > Health & Medicine > Nutrition & Fitness

Do You Know Your Health and Wellness Essentials? Take the Quiz!

Ready to tackle these wellness trivia questions and prove your expertise?

Difficulty: Moderate
2-5mins
Learning OutcomesCheat Sheet
Vibrant paper art scene with healthy foods, dumbbells, brain icon, stethoscope, question mark on golden yellow background

This health and wellness quiz helps you check what you know and pick up useful facts on nutrition, fitness, sleep, stress, and mind-body balance. Start the quiz, explore more practice questions , and see where your habits are strong or need a tune-up. Learn a bit while you play.

Which nutrient is the primary source of energy for the human body?
Carbohydrates
Proteins
Vitamins
Fats
Carbohydrates are the body's preferred energy source because they break down into glucose, which fuels cellular activity. While proteins and fats can provide energy, they primarily support muscle repair and hormone production or long-term energy storage. Consuming adequate complex carbohydrates ensures sustained energy levels.
What is the recommended daily water intake for an average adult?
3 liters
1 liter
4 liters
2 liters
Health authorities often recommend approximately two liters (about eight 8-ounce glasses) of fluids per day for the average adult. Individual needs can vary based on activity level, climate, and overall health. Staying properly hydrated supports digestion, nutrient transport, and temperature regulation.
Which type of exercise is best for improving cardiovascular health?
Balance training
Weight lifting
Stretching
Aerobic exercise
Aerobic exercises such as running, cycling, and swimming increase heart rate and breathing for sustained periods, strengthening the heart and lungs. These activities improve circulation, reduce blood pressure, and lower the risk of cardiovascular disease. Aiming for at least 150 minutes of moderate aerobic activity weekly is recommended.
How many hours of sleep are generally recommended for adults each night?
9 - 10 hours
7 - 9 hours
5 - 6 hours
6 - 7 hours
Most adults function best with 7 - 9 hours of sleep per night according to sleep experts. Adequate sleep supports cognitive function, metabolic health, and emotional well-being. Consistent sleep patterns also help regulate the body's internal clock and improve overall health.
Which vitamin is essential for calcium absorption in the body?
Vitamin D
Vitamin A
Vitamin C
Vitamin B12
Vitamin D facilitates calcium absorption from the gastrointestinal tract and helps maintain proper blood calcium levels. Without sufficient vitamin D, the body cannot effectively use dietary calcium, leading to weakened bones. Sun exposure and food sources like fatty fish provide this essential nutrient.
What is the term for the highest heart rate level you can achieve safely during exercise?
Resting heart rate
Maximum heart rate
Target heart rate
Recovery heart rate
The maximum heart rate is the upper limit of what your cardiovascular system can handle during physical activity. It is often estimated by subtracting your age from 220. Training zones are then defined as percentages of this value to ensure safe and effective workouts.
Which macronutrient has the highest caloric density per gram?
Fats
Proteins
Carbohydrates
Alcohol
Fats provide about nine calories per gram, making them the most energy-dense macronutrient. Proteins and carbohydrates each supply four calories per gram, while alcohol provides seven. Understanding caloric density can help in meal planning and weight management.
Which technique involves focusing on present-moment awareness to reduce stress?
Cognitive restructuring
Mindfulness meditation
Progressive muscle relaxation
Systematic desensitization
Mindfulness meditation emphasizes nonjudgmental attention to thoughts, feelings, and sensations in the present moment. Regular practice has been shown to lower stress, improve emotional regulation, and enhance well-being. It can be performed through guided sessions or independent practice.
Foods with a high glycemic index cause what effect on blood sugar?
A rapid spike
A slow, steady rise
No change
An immediate drop
The glycemic index ranks carbohydrates based on how quickly they raise blood glucose levels after consumption. High-GI foods lead to rapid spikes in blood sugar, which can affect insulin response. Choosing lower-GI options helps maintain stable energy and metabolic control.
What does MET stand for in exercise physiology?
Metabolic Energy Total
Maximum Exercise Threshold
Metabolic Equivalent of Task
Muscle Efficiency Test
A MET, or Metabolic Equivalent of Task, is a unit that estimates the amount of energy expended during physical activities. One MET equals the energy cost of sitting quietly, approximately 3.5 mL of oxygen per kilogram per minute. Exercise intensities are compared to this baseline to gauge effort.
Non-heme iron absorption is enhanced by which of the following?
Calcium
Phytic acid
Tannins
Vitamin C
Non-heme iron, found in plant-based foods, is less readily absorbed than heme iron from animal sources. Vitamin C improves non-heme iron uptake by reducing it to a form more easily absorbed in the gut. Pairing iron-rich legumes with citrus fruits or peppers can boost absorption.
The vagus nerve is most associated with which bodily function in mind-body balance?
Fight or flight response
Parasympathetic regulation
Sensory pain detection
Voluntary muscle control
The vagus nerve is the primary component of the parasympathetic nervous system, promoting 'rest and digest' functions like lowering heart rate and aiding digestion. Its activity counterbalances the sympathetic 'fight or flight' response. Stimulating the vagus nerve can reduce stress and improve emotional regulation.
Which term describes the beneficial bacteria in the gut that support digestion and immunity?
Pathogens
Antibiotics
Carbohydrates
Probiotics
Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits by balancing gut microbiota. They aid digestion, enhance immune function, and may reduce inflammation. Common sources include yogurt, kefir, and fermented vegetables.
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Study Outcomes

  1. Assess Nutrition Knowledge -

    Understand key nutrition principles and ingredients by answering targeted health and wellness questions on dietary guidelines and nutrient functions.

  2. Evaluate Fitness Fundamentals -

    Identify core fitness concepts such as exercise types and workout benefits through engaging wellness trivia questions.

  3. Explore Mind-Body Balance -

    Analyze strategies for mental well-being and stress management by tackling quiz items on mind-body wellness.

  4. Apply Healthy-Living Strategies -

    Develop actionable lifestyle tips by interpreting quiz feedback and connecting trivia insights to daily routines.

  5. Boost Your Wellness IQ -

    Measure and track your overall understanding of health and wellness trivia to pinpoint strengths and areas for growth.

Cheat Sheet

  1. Balanced Macronutrient Ratios -

    Understanding the ideal distribution of carbohydrates (45 - 65%), proteins (10 - 35%) and fats (20 - 35%) helps optimize energy and recovery (Dietary Guidelines for Americans). Use the "C-P-F" ratio mnemonic by picturing your plate as Calorie-Protein-Fat sections. Regularly reviewing these percentages answers many common health and wellness questions about meal planning.

  2. Hydration and Electrolyte Balance -

    Proper hydration supports cellular function and joint health; aim for about 2 - 3 liters of water per day or more during intense activity (National Academies of Sciences). Remember "If you're thirsty, you're 1% dehydrated" to prompt early sipping. Adding a pinch of salt and a squeeze of lemon can help replenish sodium and potassium lost in sweat.

  3. Physical Activity Guidelines -

    Per American College of Sports Medicine (ACSM), adults should get ≥150 minutes of moderate aerobic exercise plus two strength-training sessions weekly. Use the "Move 150, Lift 2" mantra to recall this cornerstone of fitness trivia. Tracking workouts in a simple log turns these wellness trivia questions into daily goals.

  4. Mind-Body Stress Relief -

    Research from Harvard Health shows the 4-7-8 breathing technique (inhale 4s, hold 7s, exhale 8s) quickly lowers cortisol. Practice this pattern three times to reset your nervous system during busy days. It's a go-to answer for health and wellness questions on managing stress.

  5. Sleep Hygiene Essentials -

    Adults need 7 - 9 hours nightly for optimal repair, per the National Sleep Foundation. Adopt the RISE routine - Regular schedule, Ideal dark/cool room, Screens off, and Evening wind-down - to build consistency. Remembering RISE makes tackling wellness trivia questions about rest a breeze.

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