Nutrition
What macronutrient helps build and repair muscles and other body tissues?
A) Carbohydrates B) Protein C) Fat D) Fiber
B) Protein
Q: How much sleep should most adults aim for each night?
A) 4–5 hours B) 5–6 hours C) 7–9 hours D) 10–12 hours
C) 7–9 hours
Q: Which activity is an example of aerobic exercise?
A) Deadlifting a heavy weight B) Brisk walking C) Holding a plank D) Performing a biceps curl
B) Brisk walking
Q: Which technique can help calm your body when you feel stressed?
A) Slow, controlled breathing B) Holding your breath for as long as possible C) Drinking several energy drinks D) Ignoring every emotion you experience
A) Slow, controlled breathing
Q: Which can be a sign that your body needs more fluids?
A) Feeling thirsty B) Having a dry mouth C) Dark yellow urine D) All of the above
D) All of the above
Q: What are two important benefits of eating fiber-rich foods like fruits, vegetables, beans, and whole grains?
A) They eliminate the need for protein and help you lose weight automatically. B) They support digestion and help you feel full longer. C) They prevent all blood sugar spikes and eliminate hunger. D) They provide energy without any calories.
B) They support digestion and help you feel full longer.
Q: Which habit can help prepare your body for sleep?
A) Drinking caffeine right before bed B) Keeping a consistent bedtime routine C) Doing an intense workout right before trying to sleep D) Scrolling on your phone with the lights on until you fall asleep
B) Keeping a consistent bedtime routine
Q: Which is a benefit of regular physical activity besides weight management?
A) It guarantees you will never get sick. B) It can improve mood, sleep, and heart health. C) It eliminates the need for rest days. D) It means nutrition no longer matters.
B) It can improve mood, sleep, and heart health.
Q: Which is a healthy way to manage stress?
A) Taking a walk or journaling B) Avoiding sleep to get more done C) Keeping every stressful feeling to yourself D) Skipping meals whenever you feel overwhelmed
A) Taking a walk or journaling
Q: Which strategy can help you drink fluids more consistently throughout the day?
A) Wait until you feel extremely thirsty every time. B) Carry a reusable water bottle and drink with meals. C) Avoid drinking water during the day. D) Drink all your fluids at bedtime.
B) Carry a reusable water bottle and drink with meals.
Q: You want to build a balanced meal that keeps you satisfied. Which combination is the best choice?
A) Chicken, brown rice, vegetables, and avocado B) White bread and a sugary drink C) A large bowl of candy and a diet soda D) Lettuce alone with no other foods
Chicken, brown rice, vegetables, and avocado
Q: Why can going to bed and waking up around the same time each day improve sleep?
A) It eliminates the need for eight hours of sleep. B) It helps regulate your body's internal clock. C) It guarantees that you will never wake up during the night. D) It prevents you from feeling tired ever again.
B) It helps regulate your body's internal clock.
Q: What is the general weekly recommendation for moderate-intensity aerobic activity for most adults?
A) 30 minutes per week B) 60 minutes per week C) 150 minutes per week D) 500 minutes per week
C) 150 minutes per week
Q: What best describes a growth mindset?
A) Believing you cannot improve once you make a mistake B) Believing that skills and habits can improve through effort, learning, and practice C) Expecting immediate results without making changes D) Believing that successful people never struggle
B) Believing that skills and habits can improve through effort, learning, and practice
Q: Why might you need more fluids on a hot day or during a workout?
A) Your body stops using water when you exercise. B) You lose more water through sweating. C) Water is only important when you are resting. D) Exercise prevents your body from regulating temperature.
B) You lose more water through sweating.
Q: You often feel hungry an hour after eating a meal made mostly of refined carbohydrates. What change could help you stay satisfied longer?
A) Skip your next meal. B) Eat less food at every meal. C) Add protein and fiber-rich foods to your meals. D) Avoid all carbohydrates.
C) Add protein and fiber-rich foods to your meals.
Q: You sleep eight hours but wake up several times throughout the night and still feel tired. What should you consider besides the total hours you sleep?
A) Your sleep quality and how often your sleep is interrupted B) Whether you can eliminate all daytime movement C) Whether you should sleep only four hours instead D) Whether you should drink more caffeine before bed
A) Your sleep quality and how often your sleep is interrupted
Q: A client says they are too busy to exercise for 30 minutes at a time. What is a practical solution?
A) Wait until they have an entire free hour. B) Break activity into shorter sessions throughout the day. C) Exercise only once a month. D) Avoid walking because it is not worthwhile unless done for 30 minutes straight.
B) Break activity into shorter sessions throughout the day.
You miss a workout and think, "I've ruined my progress, so I might as well give up this week." Which response reflects a healthier mindset?
A) "I've failed, so there is no point in trying again." B) "I need to exercise twice as hard tomorrow to make up for it." C) "One missed workout doesn't erase my progress. I can get back to my routine next time." D) "I should wait until next month to start over."
C) "One missed workout doesn't erase my progress. I can get back to my routine next time."
Q: A client exercises outdoors in hot weather and sweats heavily. What is the best approach to hydration?
A) Avoid fluids until the workout is finished. B) Drink fluids to replace losses; consider electrolytes during prolonged exercise or heavy sweating. C) Drink as little as possible to avoid feeling full. D) Replace all fluids with caffeinated energy drinks.
B) Drink fluids to replace losses; consider electrolytes during prolonged exercise or heavy sweating.
A client skips breakfast, eats very little during the day, and feels extremely hungry at night. Which strategy is most likely to help?
A) Cut out carbohydrates completely. B) Eat consistently throughout the day and include balanced meals and snacks. C) Drink water instead of eating when hungry. D) Eat as little as possible during the day to save calories.
B) Eat consistently throughout the day and include balanced meals and snacks.
Q: A client sleeps five hours on weekdays and tries to catch up by sleeping until noon on weekends. What is the best long-term approach?
A) Continue the pattern because weekend sleep completely reverses sleep loss. B) Reduce weekday sleep even further to become accustomed to it. C) Increase weekday sleep and maintain a more consistent sleep schedule. D) Stop exercising so they can sleep less.
C) Increase weekday sleep and maintain a more consistent sleep schedule.
Q: A client exercises hard every day but feels constantly sore, exhausted, and less motivated to train. What is the most appropriate response?
A) Exercise harder to push through the fatigue. B) Stop eating carbohydrates to improve recovery. C) Prioritize recovery with rest or lighter days, adequate sleep, and sufficient nutrition. D) Ignore the symptoms because soreness always means progress.
C) Prioritize recovery with rest or lighter days, adequate sleep, and sufficient nutrition.
Q: A client feels overwhelmed by five health goals and ends up doing none of them. What is the best first step?
A) Try to accomplish all five goals perfectly starting tomorrow. B) Choose one small, specific, realistic action to practice first. C) Give up on the goals until life becomes less stressful. D) Focus only on the hardest goal to build discipline.
B) Choose one small, specific, realistic action to practice first.
Q: Why can drinking excessive amounts of water in a short period be dangerous?
A) It permanently stops the kidneys from working. B) It can dilute sodium in the blood and cause a dangerous condition called hyponatremia. C) It prevents the body from absorbing any nutrients. D) It always causes dehydration.
B) It can dilute sodium in the blood and cause a dangerous condition called hyponatremia.