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Quizzes > Health & Medicine > Nutrition & Fitness

Ready to Test Your Health and Wellness Knowledge?

Think you can ace this health and wellness quiz? Start with key questions now!

Difficulty: Moderate
2-5mins
Learning OutcomesCheat Sheet
Paper art quiz for free health and wellness questions on lifestyle, nutrition, self care on a sky blue background

Think you have all the health and wellness questions mastered? This free health and wellness quiz is designed to put your lifestyle, nutrition, and self-care savvy to the test. From quick wellness questions to challenging self-care quiz prompts and fun health trivia quiz items, you'll discover where your strengths shine and where you can level up. Through this wellness journey, you'll tackle questions on balanced diets, effective workouts, stress management, and mindful habits to gauge how well-rounded your routine is. Ready to prove you've got what it takes? Dive in now to challenge your knowledge, learn new tips for well-being, and share your score with friends!

How many hours of sleep are recommended for most adults per night?
7-9 hours
4-5 hours
5-6 hours
10-12 hours
Most adults need 7-9 hours of sleep per night to support cognitive function, metabolic health, and overall well-being. Getting enough sleep is linked to lower risks of chronic diseases such as obesity and hypertension. Sleep experts, including the National Sleep Foundation, emphasize this range as optimal. Sleep Foundation
Which nutrient is the primary source of energy for the body?
Carbohydrates
Minerals
Vitamins
Protein
Carbohydrates are broken down into glucose, which is the body's main fuel for cellular functions and physical activity. They provide quick energy compared to fats or proteins. Whole grains, fruits, and vegetables are healthy sources of carbohydrates. Harvard Nutrition Source
What is the recommended daily water intake for adult women?
4.5 liters
2.7 liters
1.5 liters
3.5 liters
The National Academies recommend about 2.7 liters (91 ounces) of total water per day for adult women, including fluids from beverages and foods. Adequate hydration supports kidney function, digestion, and temperature regulation. Individual needs vary with activity level and environment. National Academies
Which vitamin is produced when skin is exposed to sunlight?
Vitamin D
Vitamin B12
Vitamin C
Vitamin A
When UVB rays from sunlight hit the skin, they convert 7-dehydrocholesterol into vitamin D3. Vitamin D is essential for calcium absorption and bone health. Many people still require dietary sources or supplements in low-sunlight regions. NIH Office of Dietary Supplements
What does BMI stand for?
Body Measurement Indicator
Blood Mass Indicator
Basal Metabolic Index
Body Mass Index
BMI stands for Body Mass Index, a numerical value of weight in relation to height used to categorize underweight, normal weight, overweight, and obesity. While a useful screening tool, it doesn't distinguish between fat and muscle. The CDC provides standard BMI categories. CDC
Which food is high in dietary fiber?
White bread
Beans
Cheese
Chicken
Beans are an excellent source of dietary fiber, which promotes digestive health, regulates blood sugar, and helps maintain a healthy weight. They contain both soluble and insoluble fiber. Regular intake of fiber-rich foods is linked to lower risk of heart disease. EatRight.org
What is the first step in proper handwashing?
Dry hands with a towel
Turn off the tap
Wet hands with clean, running water
Apply soap
Proper handwashing begins by wetting hands with clean, running water to help soap lather and spread evenly. This initial rinse removes some debris and makes the cleansing process more effective. The CDC recommends at least 20 seconds of scrubbing. CDC
Which of these is a healthy fat source?
Margarine
Butter
Bacon
Avocado
Avocados are rich in monounsaturated fats, which can help lower bad LDL cholesterol and support heart health. They also provide fiber, vitamins, and antioxidants. Healthy fats are essential for nutrient absorption and cell function. Harvard Nutrition Source
What is mindfulness?
A form of cardio workout
A strict diet plan
Paying attention to the present moment without judgment
A breathing exercise only
Mindfulness involves focusing attention on the present moment and accepting it without judgment. Practices like meditation and mindful breathing reduce stress and improve emotional well-being. Research shows benefits for anxiety, depression, and overall mental health. Mindful.org
Which activity is considered moderate physical activity?
Yoga only
Brisk walking
Sprinting
Heavy weightlifting
Brisk walking at about 3-4 mph is classified as moderate physical activity, raising heart rate and breathing while allowing conversation. It supports cardiovascular health, weight management, and mental well-being. The CDC recommends at least 150 minutes of moderate activity per week. CDC
What is the main function of protein in the body?
Provide immediate energy
Regulate blood sugar
Prevent dehydration
Build and repair tissues
Proteins are essential for building and repairing body tissues, including muscles, organs, and skin. They also produce enzymes and hormones that regulate bodily functions. Adequate protein intake supports growth, immunity, and recovery. MyPlate.gov
Which mineral is important for strong bones?
Potassium
Calcium
Magnesium
Iron
Calcium is a critical component of bone tissue and is required for building and maintaining strong bones. Combined with vitamin D, it helps prevent osteoporosis and fractures. Dairy products, leafy greens, and fortified foods are good sources. NCBI
What practice can help reduce stress quickly?
Staying sedentary
Watching TV all day
Deep breathing
Skipping meals
Deep breathing exercises activate the parasympathetic nervous system, lowering heart rate and promoting relaxation. This practice can reduce stress hormones like cortisol and improve focus. Even a few minutes can have an immediate calming effect. American Psychological Association
Which macronutrient has the highest caloric density per gram?
Vitamins (0 kcal/g)
Protein (4 kcal/g)
Carbohydrates (4 kcal/g)
Fat (9 kcal/g)
Fat provides 9 calories per gram, making it the most energy-dense macronutrient. Proteins and carbohydrates each supply 4 calories per gram. Understanding caloric density helps in planning balanced diets. Harvard Nutrition Source
What does the glycemic index measure?
Protein quality
Fat content in foods
Vitamin absorption rate
Rate at which carbohydrates raise blood glucose
The glycemic index ranks carbohydrates based on how quickly they raise blood glucose levels compared to a reference. Low-GI foods produce slower, steadier increases in blood sugar. It is used to guide dietary choices, especially for people with diabetes. Harvard Nutrition Source
Which vitamin is essential for blood clotting?
Vitamin C
Vitamin D
Vitamin K
Vitamin A
Vitamin K is crucial for synthesizing clotting factors in the liver, helping blood to coagulate properly and preventing excessive bleeding. Deficiency can lead to easy bruising and hemorrhage. Leafy green vegetables are rich sources. NIH Office of Dietary Supplements
What is the recommended maximum intake of added sugars per day according to the WHO?
50 grams
25 grams
10 grams
100 grams
The World Health Organization recommends reducing added sugars to less than 10% of total energy intake, with a conditional target of below 5%, which equates to about 25 grams (6 teaspoons) per day. Excessive sugar intake is linked to obesity and dental caries. WHO
Which hormone regulates the sleep-wake cycle?
Melatonin
Cortisol
Insulin
Thyroxine
Melatonin is produced by the pineal gland in response to darkness and signals the body that it is time to sleep. It helps regulate circadian rhythms and improve sleep quality. Supplementation is sometimes used for jet lag and insomnia. Mayo Clinic
What does BMI not account for?
Body composition
Weight
Age
Height
BMI is calculated from height and weight, but it does not distinguish between muscle mass and fat mass. Athletes and muscular individuals may be classified as overweight or obese despite low body fat. Other measures like body fat percentage provide more detail. NCBI
Which type of cholesterol is considered 'good'?
HDL
LDL
VLDL
Chylomicrons
High-density lipoprotein (HDL) cholesterol helps remove excess cholesterol from the bloodstream and transports it to the liver for excretion. Higher HDL levels are associated with a lower risk of heart disease. Lifestyle changes can increase HDL. CDC
Which dietary component helps lower LDL cholesterol?
Saturated fats
Soluble fiber
Added sugars
Trans fats
Soluble fiber binds bile acids in the gut, reducing the absorption of cholesterol and lowering LDL levels. Foods rich in soluble fiber include oats, beans, and fruits. Increased fiber intake is recommended for heart health. American Heart Association
What is the body's main immediate energy source during very high-intensity exercise?
Glucose from blood
Fatty acids
Stored ATP and creatine phosphate
Amino acids
During very high-intensity exercise lasting seconds to minutes, the body uses stored ATP and phosphocreatine (creatine phosphate) for rapid energy. This anaerobic system provides immediate power without oxygen. It depletes quickly, requiring rest or lower intensity to replenish. NCBI Bookshelf
Which nutrient deficiency causes scurvy?
Vitamin B12
Vitamin A
Vitamin C
Vitamin D
Scurvy results from a deficiency of vitamin C, which is vital for collagen synthesis, wound healing, and immune function. Symptoms include bleeding gums, bruising, and joint pain. Citrus fruits and leafy greens are rich in vitamin C. WHO
What is the primary benefit of probiotics?
Support healthy gut microbiota
Provide essential fatty acids
Boost red blood cell production
Increase blood pressure
Probiotics are live microorganisms that, when consumed in adequate amounts, help maintain or restore a healthy gut microbiota. They can aid digestion, enhance immune function, and reduce symptoms of certain gastrointestinal disorders. Dairy products and supplements provide common strains. NCBI
What blood pressure reading defines stage 1 hypertension?
140/90 mm Hg
120/80 mm Hg
130/80 mm Hg
110/70 mm Hg
According to the American Heart Association, stage 1 hypertension is defined as a systolic pressure of 130 - 139 mm Hg or diastolic pressure of 80 - 89 mm Hg. Early detection and lifestyle changes can prevent progression. Regular monitoring is important. AHA
Which exercise improves both strength and flexibility?
Powerlifting
Sprinting
Stationary cycling
Yoga
Yoga combines static and dynamic poses that build muscular strength while improving flexibility and balance. Many styles of yoga also incorporate breathing techniques and mindfulness. Regular practice supports musculoskeletal health. Mayo Clinic
Which dietary principle is central to the DASH diet for lowering blood pressure?
High sugar consumption
High saturated fat intake
Low sodium and high fruit and vegetable intake
Ketogenic fat restriction
The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes reducing sodium intake while increasing fruits, vegetables, and low-fat dairy to lower blood pressure. It also limits saturated fat and sugar. Clinical trials show significant reductions in systolic and diastolic pressures. NHLBI
What is the primary role of omega-3 fatty acids in the body?
Reduce inflammation
Build bone matrix
Promote blood clotting
Increase inflammation
Omega-3 fatty acids play a key role in reducing inflammation by producing anti-inflammatory eicosanoids and resolvins. They support cardiovascular health, brain function, and joint mobility. Dietary sources include fatty fish, flaxseed, and walnuts. NIH Office of Dietary Supplements
How does chronic stress affect the hypothalamic-pituitary-adrenal (HPA) axis?
Suppresses adrenaline only
Increases melatonin release
Elevates cortisol production
Reduces cortisol production
Chronic stress activates the HPA axis, leading to sustained release of corticotropin-releasing hormone and adrenocorticotropic hormone, which drive prolonged cortisol secretion. Elevated cortisol can impair immune function and metabolic health. Managing stress helps normalize HPA activity. NCBI
Which antioxidant vitamin protects cell membranes from oxidative damage?
Vitamin K
Vitamin C
Vitamin A
Vitamin E
Vitamin E is a lipid-soluble antioxidant that resides in cell membranes, scavenging free radicals and preventing lipid peroxidation. It protects cells from oxidative stress and supports immune function. Nuts, seeds, and vegetable oils are good sources. NIH Office of Dietary Supplements
What role does the gut microbiome play in immune function?
Regulates vocal cord function
Produces red blood cells
Breaks down amino acids only
Educates and modulates immune cells
The gut microbiome interacts with gut-associated lymphoid tissue to train and regulate immune cells, aiding in pathogen defense and tolerance. Dysbiosis can lead to immune disorders and inflammation. A balanced microbiome supports overall health. Nature Reviews Immunology
Which process describes the breakdown of glycogen to glucose?
Lipolysis
Glycogenolysis
Gluconeogenesis
Glycolysis
Glycogenolysis is the metabolic pathway that breaks down glycogen into glucose-1-phosphate, which is then converted to glucose-6-phosphate for energy. This process supplies glucose during fasting and intense exercise. Hormones like glucagon and epinephrine regulate it. NCBI Bookshelf
What is metabolic flexibility?
Ability to digest all foods
Storing all energy as fat
Ability to switch between fat and carbohydrate oxidation
Constantly burning protein
Metabolic flexibility refers to the body's capacity to efficiently switch between carbohydrate and fat as fuel sources depending on availability and energy demands. Impaired flexibility is linked to metabolic diseases like insulin resistance. Training and diet can improve it. NCBI
Which factor is most strongly associated with metabolic syndrome?
Abdominal obesity
High HDL cholesterol
Low triglycerides
Low blood sugar
Abdominal obesity is a core component of metabolic syndrome and is closely linked to insulin resistance, dyslipidemia, and hypertension. Excess visceral fat release inflammatory cytokines that impair metabolic health. Addressing waist circumference is key in prevention. CDC
How does high-fructose corn syrup (HFCS) differ from table sugar chemically?
HFCS contains no calories
HFCS is pure glucose
HFCS is protein-bound
HFCS has a higher fructose-to-glucose ratio
HFCS typically contains a higher ratio of free fructose relative to glucose compared to sucrose (table sugar), where fructose and glucose are bonded equally. This free fructose may be absorbed differently and has been linked controversially to metabolic issues. FDA
What is the recommended protein intake for strength athletes in grams per kilogram of body weight?
0.8 - 1.0 g/kg
1.0 - 1.2 g/kg
2.5 - 3.0 g/kg
1.6 - 2.2 g/kg
Strength athletes are advised to consume between 1.6 and 2.2 grams of protein per kilogram of body weight per day to support muscle repair, growth, and performance. This range exceeds general recommendations for sedentary individuals. Timing and quality of protein also matter. JISSN
Which technique is used in progressive muscle relaxation?
Holding breath
Rapid shaking of limbs
Tensing and then relaxing muscle groups
Continuous muscle stretching
Progressive muscle relaxation involves systematically tensing specific muscle groups for a few seconds and then releasing the tension to promote deep physical relaxation. It reduces stress and anxiety by increasing body awareness. Developed by Dr. Edmund Jacobson in the 1930s. Mayo Clinic
What is the effect of high-intensity interval training (HIIT) on VO2 max?
Has no effect on VO2 max
Significantly increases VO2 max
Significantly decreases VO2 max
Reduces anaerobic capacity only
HIIT involves short bursts of all-out effort followed by rest or low-intensity periods, which has been shown to significantly improve maximal oxygen uptake (VO2 max). This adaptation enhances cardiovascular efficiency and endurance. Meta-analyses confirm HIIT's effectiveness. NCBI
Which vitamin deficiency leads to pernicious anemia?
Vitamin B6
Vitamin C
Vitamin B12
Folate
Pernicious anemia is caused by autoimmune destruction of intrinsic factor or stomach cells leading to inadequate absorption of vitamin B12. B12 is necessary for red blood cell production and neurological function. Symptoms include fatigue and neuropathy. NHS
What is the ideal dietary ratio of omega-6 to omega-3 fatty acids for optimal health?
4:1
20:1
1:4
10:1
A dietary omega-6 to omega-3 ratio of around 4:1 or lower is associated with reduced inflammation and lower risk of chronic diseases. Modern Western diets often exceed 15:1, contributing to inflammatory conditions. Balancing sources like flaxseed and fish can improve this ratio. NCBI
Which neurotransmitter involved in reward pathways is elevated by regular exercise?
GABA
Serotonin
Dopamine
Glutamate
Exercise stimulates dopamine release in the brain's reward pathways, which contributes to motivation, mood enhancement, and the exercise 'high.' Dopamine also modulates motor control and cognitive function. This effect supports mental health benefits of physical activity. NCBI
Which phase of sleep is characterized by rapid eye movements and vivid dreaming?
Stage 1 NREM
Stage 3 NREM
REM sleep
Stage 2 NREM
REM (Rapid Eye Movement) sleep is marked by rapid eye movements, increased brain activity, and vivid dreaming. It plays a key role in memory consolidation, learning, and emotional regulation. REM cycles recur every 90 minutes and lengthen across the night. Sleep Foundation
What is a key mechanism by which intermittent fasting improves insulin sensitivity?
Reduces insulin secretion and enhances receptor sensitivity
Blocks glucose absorption entirely
Increases cortisol release
Increases constant insulin secretion
Intermittent fasting lowers basal insulin levels and reduces insulin secretion spikes, allowing insulin receptors to reset sensitivity. It also promotes cellular autophagy and reduces inflammation, further improving glucose uptake. Clinical studies show benefits for metabolic health. NCBI
Which self-care practice has been shown to increase telomerase activity and slow cellular aging?
High-intensity interval training
Meditation
Intermittent fasting
Cold-water immersion
Studies indicate that regular meditation practices, such as mindfulness-based stress reduction, can boost telomerase activity, an enzyme that maintains telomere length. Longer telomeres are associated with slower cellular aging and reduced disease risk. This effect is thought to result from stress reduction. NCBI
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Study Outcomes

  1. Understand Core Nutrition Principles -

    Discover fundamental dietary guidelines and nutrient roles through targeted health and wellness questions to build a balanced eating foundation.

  2. Analyze Lifestyle Habits -

    Examine daily routines around physical activity, sleep, and stress management to identify strengths and areas for improvement.

  3. Apply Mindful Living Techniques -

    Learn practical strategies for incorporating mindfulness and self-awareness into your everyday life.

  4. Evaluate Self-Care Strategies -

    Assess various self-care rituals and their impact on mental and physical wellness to create a personalized self-care plan.

  5. Recall Essential Health Trivia -

    Test your memory of key wellness facts and debunk common myths with questions from the health trivia quiz.

  6. Interpret Quiz Feedback -

    Use your quiz results to set realistic wellness goals and track progress on your journey to better health.

Cheat Sheet

  1. Balanced Macronutrient Ratios -

    Understanding carbohydrates, proteins, and fats is key for energy and well-being. The 50-20-30 rule (50% carbs, 20% protein, 30% fats) from the U.S. Dietary Guidelines helps simplify meal planning and appears frequently in health and wellness questions. Try the mnemonic "CFP" (Carbs-Fats-Protein) to recall the ratio for balanced nutrition.

  2. Calculating and Interpreting BMI -

    The Body Mass Index (BMI = weight in kg ÷ height in m²) is a standard formula from WHO to assess healthy weight ranges. Although BMI has limitations, it's a staple in health trivia quizzes for quick screenings. Remember "Height squared in the denominator" to avoid mix-ups when calculating BMI for self-care quiz questions.

  3. Optimal Hydration Guidelines -

    The National Academies recommend about 2.7 L (women) to 3.7 L (men) of total water daily, including beverages and food sources. Staying hydrated supports cognitive function and appears in many self-care quiz questions on essential wellness habits. Use the "8×8" rule (eight 8-ounce glasses) as a simple memory aid for minimum daily fluid intake.

  4. Sleep Hygiene Essentials -

    The CDC advises adults aim for 7 - 9 hours of sleep per night to support recovery, mood regulation, and immune health. Good sleep routines - same bedtime, dim lights, and tech-free wind-downs - often feature in health and wellness quiz sections on lifestyle. Think "RITZ" (Regular schedule, Ideal environment, Tech off, Zero caffeine late) as a handy mnemonic for healthy slumber.

  5. Mindfulness and Stress Reduction Techniques -

    Practices like deep breathing, guided meditation, and progressive muscle relaxation are backed by Harvard Health for lowering cortisol and boosting resilience. Such techniques are frequent subjects in wellness questions to inspire self-care rituals. Remember "BREATHE" (Belly breaths, Relax jaw, Exhale fully, Align posture, Take mindful pauses, Hear sensations, Embrace calm) for quick mental breaks.

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