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Quizzes > Health & Medicine

Wellness Trivia: Test Your Nutrition and Fitness Knowledge

Quick, free wellness quiz on nutrition and fitness. Instant results.

Editorial: Review CompletedCreated By: Laura Mc GillionUpdated Aug 27, 2025
Difficulty: Moderate
2-5mins
Learning OutcomesCheat Sheet
Paper art collage of dumbbell heart brain and question mark on coral background inviting wellness trivia quiz

This wellness trivia quiz helps you check your knowledge of nutrition, fitness, sleep, and stress. Get instant feedback and simple tips after each question to learn as you go. For more practice, try our wellness quiz, explore health and wellness trivia questions, or dive into nutrition trivia questions.

Approximately how much water is generally recommended per day for healthy adults to maintain proper hydration?
About 2 liters (8 cups)
About 1 liter (4 cups)
About 4.5 liters (18 cups)
About 3.5 liters (14 cups)
Health authorities commonly recommend around 8 cups (about 2 liters) of water per day for average adults, though individual needs vary based on activity, climate, and health status. Adequate hydration supports digestion, cognitive function, and temperature regulation. Drinking other fluids and water-containing foods also contributes to overall intake.
What is the recommended nightly sleep duration for most healthy adults?
5 to 6 hours
9 to 10 hours
4 to 5 hours
7 to 9 hours
The National Sleep Foundation advises that most adults need between 7 and 9 hours of sleep each night for optimal health and function. Consistent sleep within this range supports cognitive performance, immune function, and emotional well-being. Chronic short sleep is linked to increased risk of chronic conditions such as heart disease and diabetes.
Which vitamin is primarily synthesized in the skin when exposed to sunlight?
Vitamin D
Vitamin B12
Vitamin A
Vitamin C
When skin is exposed to UVB rays from sunlight, it triggers the conversion of 7-dehydrocholesterol to previtamin D3, which is then processed into active vitamin D. Vitamin D is essential for calcium absorption and bone health. Limited sun exposure or sunscreen use can reduce synthesis, so dietary sources and supplements may be needed.
A body mass index (BMI) of 25 to 29.9 is classified as which weight category?
Underweight
Overweight
Normal weight
Obese
BMI is calculated as weight in kilograms divided by height in meters squared. The World Health Organization classifies a BMI of 25.0 to 29.9 as overweight, indicating excess body weight relative to height. A BMI of 30 or above is considered obese.
A deficiency of which vitamin leads to scurvy, characterized by fatigue, gum bleeding, and bruising?
Vitamin C
Vitamin D
Vitamin B12
Vitamin K
Scurvy is caused by inadequate intake of vitamin C, which is essential for collagen synthesis and antioxidant function. Symptoms include fatigue, gum inflammation, easy bruising, and poor wound healing. Fruits and vegetables rich in vitamin C, like citrus and peppers, prevent scurvy when consumed regularly.
What percentage of maximum heart rate is typically recommended for moderate-intensity aerobic exercise?
70% - 85%
30% - 40%
85% - 95%
55% - 70%
Moderate-intensity aerobic exercise is commonly defined as working at 55% to 70% of your maximum heart rate, which improves cardiovascular fitness without overtaxing the body. This range supports fat metabolism and endurance while being sustainable for most healthy adults. Monitoring heart rate can help ensure exercise stays within this effective zone.
In fitness and metabolism, what does NEAT stand for?
Neuromuscular Energy Allocation Term
Non-Exercise Anabolic Training
Non-Exercise Activity Thermogenesis
Neuro-Endocrine Adipose Transport
NEAT refers to the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. It includes activities like walking, typing, fidgeting, and performing household chores. NEAT can vary significantly between individuals and impact daily calorie burn.
Which macronutrient has the highest thermic effect of food (TEF), meaning it requires the most energy to digest and absorb?
Carbohydrate
Fat
Protein
Alcohol
Protein has the highest thermic effect of food, costing about 20% - 30% of its energy content to digest and assimilate. Carbohydrates have a TEF of about 5% - 10%, fats about 0% - 3%, and alcohol around 10% - 20%. This increased energy cost can aid in weight management and metabolic rate.
One MET is defined as the energy cost of sitting quietly. What is its standardized oxygen consumption rate?
5.0 ml O? per kg body weight per min
1 kcal per kg body weight per hour
10 ml O? per kg body weight per min
3.5 ml O? per kg body weight per min
A metabolic equivalent (MET) is the ratio of a person's working metabolic rate relative to their resting metabolic rate. One MET is standardized as consuming 3.5 milliliters of oxygen per kilogram of body weight per minute. MET values are widely used to estimate energy expenditure for various physical activities.
Which transcriptional coactivator is most critically involved in exercise-induced mitochondrial biogenesis in skeletal muscle?
NF-?B
SIRT1
mTOR
PGC-1?
Peroxisome proliferator-activated receptor gamma coactivator 1-alpha (PGC-1?) is the master regulator of mitochondrial biogenesis in response to endurance exercise. It activates nuclear and mitochondrial genes that increase mitochondrial number and function. Upregulation of PGC-1? enhances oxidative capacity and endurance performance.
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Study Outcomes

  1. Understand Nutrition Fundamentals -

    Interpret common wellness trivia questions on macro and micronutrients to recognize their impact on overall health.

  2. Recall Exercise Benefits -

    Identify essential health and fitness quiz facts about different workouts and their benefits for strength, flexibility, and endurance.

  3. Distinguish Wellness Myths from Facts -

    Analyze popular wellness trivia statements to separate evidence-based information from common misconceptions.

  4. Integrate Healthy Lifestyle Habits -

    Apply practical tips highlighted in the wellness trivia questions to develop sustainable routines for improved well-being.

  5. Boost Fitness and Wellness Knowledge -

    Consolidate your learning by reviewing responses to fitness trivia challenge questions and grasping key wellness concepts.

  6. Navigate Future Wellness Quiz Questions with Confidence -

    Cultivate strategies for answering future wellness quiz questions effectively and sustaining a high health IQ.

Cheat Sheet

  1. Macronutrient Caloric Density -

    Proteins and carbohydrates each provide about 4 kcal per gram, while fats deliver 9 kcal per gram (source: USDA Nutrient Database). Recall "4-4-9" to memorize these values quickly for wellness trivia questions or nutrition labels. Knowing this helps you estimate energy content on food packaging in your fitness trivia challenge.

  2. Energy Balance Equation -

    The fundamental weight-management formula is Calories In - Calories Out = ΔBody Weight (Mifflin - St Jeor Equation for RMR is widely used in clinical settings). For example, a 25-year-old woman, 65 kg, 170 cm tall has an RMR of ~1,400 kcal/day; adjusting intake and activity levels tells you if you're in a calorie deficit or surplus. This principle often pops up in health and fitness quiz rounds.

  3. FITT Principle for Exercise -

    ACSM's FITT framework (Frequency, Intensity, Time, Type) guides balanced workouts and is a common fitness trivia question topic. For instance, "Moderate aerobic exercise 5 days/week for 30 min" hits all four FITT components. It's a handy mnemonic for designing safe, effective routines and shining in wellness quiz questions.

  4. Target Heart Rate Zones -

    Use "220 - age" to estimate Maximum Heart Rate (MHR) and multiply by 0.50 - 0.85 to find your moderate to vigorous zones (source: American Heart Association). A 40-year-old's MHR≈180 bpm, so 50 - 70% intensity falls between 90 - 126 bpm. Expect this formula to appear frequently in wellness trivia rounds on exercise intensity.

  5. Hydration Guidelines & Mnemonics -

    Institute of Medicine recommends about 3.7 L/day for men and 2.7 L/day for women, including fluids from food. Remember "8×8" (eight 8-ounce glasses) as a quick mnemonic, even though individual needs vary by activity and climate. This rule of thumb often surfaces in health and wellness quiz questions.

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