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Quizzes > Health & Medicine

Wellness Quiz: Test Your Nutrition and Fitness Know-How

Quick, free health and wellness quiz. Instant results and simple tips.

Editorial: Review CompletedCreated By: Janice Zammit MarshallUpdated Aug 26, 2025
Difficulty: Moderate
2-5mins
Learning OutcomesCheat Sheet
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This wellness quiz helps you check your knowledge of nutrition, fitness, and everyday self-care. Learn through quick questions, see where you can improve, and get simple tips you can use today. For more practice, try our health and wellness trivia questions or explore wellness trivia questions and answers; if food is your focus, take the healthy diet quiz.

Which macronutrient provides approximately 4 kilocalories per gram?
Carbohydrate
Protein
Alcohol
Fat
Proteins and carbohydrates both provide about 4 kilocalories per gram, while fats provide 9 and alcohol provides 7. Protein is essential for tissue repair, enzyme production, and immune function. Understanding macronutrient energy values helps with dietary planning and caloric balance.
What is the commonly recommended daily water intake for the average adult?
About 500 milliliters
About 1 liter
About 2 liters
About 4 liters
Health authorities often recommend around 2 liters (8 cups) of water per day for the average adult to maintain proper hydration. Individual needs vary based on activity level, climate, and health status. Staying hydrated supports digestion, circulation, and temperature regulation.
BMI is an acronym for which measurement used to assess body weight relative to height?
Body Muscle Indicator
Bone Mass Index
Basal Metabolic Index
Body Mass Index
Body Mass Index (BMI) is calculated as weight in kilograms divided by height in meters squared. It's a simple screening tool to categorize underweight, normal weight, overweight, and obesity. While useful for populations, BMI doesn't account for muscle mass or fat distribution.
Which vitamin is synthesized in the skin when exposed to sunlight?
Vitamin D
Vitamin C
Vitamin K
Vitamin A
Vitamin D is produced when ultraviolet B rays from sunlight strike the skin, converting 7-dehydrocholesterol to cholecalciferol. It's essential for calcium absorption, bone health, and immune function. Deficiency can lead to rickets in children or osteomalacia in adults.
Which type of exercise primarily improves cardiovascular endurance?
Yoga
Pilates
Running
Weightlifting
Running is a form of aerobic exercise that increases heart rate and respiratory rate, enhancing cardiovascular endurance. Regular aerobic activity strengthens the heart and improves circulation. Other options focus more on flexibility or muscular strength rather than sustained cardio.
In fitness terminology, what does RPE stand for?
Resistance Power Endurance
Resting Pulse Evaluation
Respiratory Performance Estimate
Rate of Perceived Exertion
Rate of Perceived Exertion (RPE) is a subjective scale that rates how hard you feel you are working during exercise. It correlates well with heart rate and oxygen consumption and helps individuals regulate intensity without equipment. The Borg RPE scale is widely used in both clinical and fitness settings.
Which mineral is most directly linked to building and maintaining strong bones?
Potassium
Iron
Calcium
Zinc
Calcium is the primary mineral found in bones and teeth, providing structural strength. Adequate calcium intake is crucial for bone mineralization and preventing osteoporosis. Other minerals like magnesium and phosphorus also play roles but calcium is most directly implicated.
During low-intensity, long-duration exercise, which nutrient is the primary fuel source?
Fat
Carbohydrate
Vitamin B12
Protein
At lower intensities and longer durations, the body shifts to oxidizing fat stores for energy, sparing glycogen. This metabolic adaptation enhances endurance performance and body fat utilization. Carbohydrates predominate at higher intensities.
What is the target heart rate zone for moderate-intensity aerobic exercise?
70 - 90% of maximum heart rate
30 - 50% of maximum heart rate
50 - 70% of maximum heart rate
90 - 100% of maximum heart rate
Moderate-intensity exercise is defined as 50 - 70% of your maximum heart rate, where you can talk but not sing. Staying in this zone improves cardiovascular health and endurance. Higher zones are considered vigorous intensity.
Which practice involves focusing attention on the present moment without judgment?
Visualization
Progressive muscle relaxation
Biofeedback
Mindfulness
Mindfulness is the practice of observing thoughts, feelings, and sensations in the present moment without criticism. It has been shown to reduce stress, improve concentration, and enhance well-being. It's applied in meditation and daily activities.
Which domain of wellness focuses on managing personal finances responsibly?
Emotional wellness
Social wellness
Financial wellness
Intellectual wellness
Financial wellness refers to the satisfaction with one's current and future financial situations. It involves budgeting, saving, and planning for emergencies. Proper financial management reduces stress and contributes to overall well-being.
Which type of stretching involves holding a lengthened position for an extended period without movement?
Dynamic stretching
Static stretching
Ballistic stretching
PNF stretching
Static stretching involves extending a muscle to its end range of motion and holding it for 15 - 60 seconds. This method improves flexibility and muscle relaxation. Other forms like dynamic and ballistic involve movement or bouncing.
Which food is especially high in monounsaturated fats?
Whole milk
Olive oil
Butter
Chicken breast
Olive oil is rich in monounsaturated fatty acids, particularly oleic acid, which supports heart health by improving cholesterol profiles. Other oils like canola also contain monounsaturated fats, but olive oil is most recognized.
Which hormone is primarily responsible for regulating the sleep-wake cycle?
Insulin
Thyroxine
Cortisol
Melatonin
Melatonin, produced by the pineal gland in response to darkness, signals the body to prepare for sleep. It helps regulate circadian rhythms and improves sleep quality. Light exposure suppresses its release.
What term describes the minimum amount of energy expended daily at rest to maintain basic physiological functions?
Basal metabolic rate
Active metabolic rate
Thermic effect of food
Resting heart rate
Basal metabolic rate (BMR) is the energy required to maintain vital functions like breathing, circulation, and cellular metabolism while at rest. It accounts for the largest portion of total daily energy expenditure. Factors affecting BMR include age, sex, and body composition.
Which vitamin is categorized as fat-soluble?
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Fat-soluble vitamins (A, D, E, and K) dissolve in fats and are stored in body tissues. Vitamin A is crucial for vision, immune function, and skin health. Water-soluble vitamins (B and C) need regular replenishment.
How many minutes of moderate-intensity aerobic exercise per week are recommended by most health organizations?
100 minutes
200 minutes
75 minutes
150 minutes
The World Health Organization and CDC recommend at least 150 minutes of moderate-intensity aerobic activity per week for adults to maintain health. This can be accumulated in sessions of at least 10 minutes. Higher amounts yield greater benefits.
Which of the following amino acids is classified as essential?
Lysine
Tyrosine
Glutamine
Alanine
Essential amino acids cannot be synthesized by the body and must be obtained from the diet. Lysine is critical for protein synthesis, hormone production, and calcium absorption. Alanine, glutamine, and tyrosine are non-essential or conditionally essential.
Approximately what is the glycemic index of white bread on the glucose scale?
70
30
90
40
White bread typically has a glycemic index around 70, indicating a high impact on blood sugar. Foods above 70 are considered high-GI, 56 - 69 moderate, and 55 or below low-GI. GI helps manage blood sugar in diabetes and weight management.
Which energy system is primarily activated during short, maximal-effort sprints lasting up to 10 seconds?
Glycolytic system
Oxidative system
Phosphagen system
Aerobic system
The phosphagen (ATP-PC) system provides immediate energy for short, explosive efforts lasting up to about 10 seconds. It uses stored ATP and creatine phosphate in muscles. As duration increases, glycolysis and oxidative metabolism become dominant.
Which stress-reduction technique involves sequentially tensing and relaxing muscle groups?
Progressive muscle relaxation
Transcendental meditation
Autogenic training
Guided imagery
Progressive muscle relaxation (PMR) involves tensing a muscle group for several seconds then releasing, promoting awareness of tension and relaxation. It reduces stress, anxiety, and muscle soreness. Developed by Edmund Jacobson in the 1930s.
What is the recommended daily Dietary Reference Intake (DRI) for fiber in adult women?
50 grams
14 grams
35 grams
25 grams
The Institute of Medicine recommends 25 grams of dietary fiber per day for adult women up to age 50. Fiber supports digestive health, regulates blood sugar, and aids in cholesterol management. Intake often remains below recommendations in many populations.
Which neurotransmitter is often associated with improved mood following regular exercise?
GABA
Glutamate
Histamine
Serotonin
Exercise increases the availability of serotonin, a neurotransmitter linked to mood regulation and well-being. Elevated serotonin levels can reduce symptoms of depression and anxiety. Other neurotransmitters like endorphins also play roles in the exercise mood effect.
Zone 2 training in heart rate-based exercise refers to which percentage of maximum heart rate?
70 - 80%
40 - 50%
80 - 90%
60 - 70%
Zone 2 training, typically 60 - 70% of maximum heart rate, improves aerobic base and fat oxidation. It's sustainable for long durations and key for endurance conditioning. Training in this zone enhances mitochondrial function.
What physiological effect does the 4-7-8 breathing technique primarily stimulate?
Increases parasympathetic nervous system activity
Elevates resting heart rate
Boosts sympathetic nervous system activity
Causes hyperventilation
The 4-7-8 breathing technique activates the parasympathetic nervous system, promoting relaxation and reducing stress. It prolongs exhalation to signal the brain to calm the fight-or-flight response. This method has been studied for its anxiety-reducing benefits.
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Study Outcomes

  1. Identify Knowledge Gaps -

    Pinpoint your strengths and weaknesses in core health and wellness topics by answering targeted wellness trivia questions.

  2. Apply Nutrition Fundamentals -

    Use insights from the health and wellness quiz to adopt balanced eating principles and make informed meal choices.

  3. Analyze Fitness Principles -

    Break down key exercise concepts presented in the wellness quiz to improve your workout routines and performance.

  4. Evaluate Self-Care Strategies -

    Assess various self-care methods introduced through health quiz prompts to enhance your mental and emotional well-being.

  5. Compare Healthy Habits -

    Contrast different lifestyle practices highlighted in health and wellness questions to determine which routines best fit your goals.

  6. Enhance Your Wellness IQ -

    Boost your overall health literacy by mastering trivia and concepts from the free health and wellness quiz.

Cheat Sheet

  1. Macronutrient Distribution -

    Understand the Acceptable Macronutrient Distribution Range (AMDR): 45 - 65% carbs, 10 - 35% protein, 20 - 35% fats per total calories. Use the mnemonic "PCF" (Protein, Carbs, Fats) to recall each category's role in energy, repair, and hormone balance. Mastering this helps you ace nutrition questions in any health and wellness quiz.

  2. BMI vs. Body Composition -

    Remember BMI = weight (kg) ÷ height² (m²), with ranges under 18.5 (underweight) to 30+ (obesity), but note it doesn't distinguish muscle from fat. Complement BMI with body composition tools (like DEXA or skinfold calipers) for a clearer health snapshot. This distinction is often tested in wellness trivia questions, so keep it in your toolkit.

  3. Hydration Guidelines -

    Follow the "8×8" rule or aim for half your body weight in ounces to meet daily fluid needs (≈2.7L for women, 3.7L for men per U.S. National Academies). Remember "Hydrate by Eight" to lock in eight 8-ounce glasses, adjusting for exercise and climate. Proper hydration is a frequent topic in health quiz and wellness trivia questions - keep this tip front and center!

  4. Stress Management & Cortisol -

    Chronic stress elevates cortisol, which can impair immunity and digestion - key points in wellness quiz scenarios on stress. Practice box breathing (inhale-hold-exhale-hold for 4 seconds each) and recall "4×4=calm" to quickly down-regulate your nervous system. This self-care strategy often appears in health and wellness questions, so you'll be ready to respond with confidence.

  5. Sleep Hygiene & Cycles -

    Aim for 7 - 9 hours nightly in 90-minute increments to sync REM and deep sleep phases, helping you wake refreshed. Use the "90-90 Rule" (sleep in multiples of 90 minutes plus 15 minutes to fall asleep) as a quick formula. Strong sleep habits are foundational in wellness quiz sections on recovery and mental health, so you'll nail those questions!

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