Test Your Wellness IQ
Knowledge is the first step to lifelong wellness
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How adventurous are you feeling today?
Select your mood
Relaxed [10 basic questions of 1 mark each]
Focused [10 questions of intermediate knowledge level of 1 mark each]
Fearless [10 advance question of 1 mark each]
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Relaxed - Take It Easy & Breeze Through The Basics
Perfect for a relaxed start
1. How many hours of sleep is recommended per night for an adult?
4 to 5 Hours
6 to 7 Hours
9 to 10 Hours
7 to 9 Hours
2. How many glasses of water are generally recommended for an adult to drink per day?
2-4
5-7
8 or more depending on the body weight
It does not matter really
3. Which macronutrient is primarily responsible for building and repairing muscle tissue?
Carbohydrates
Fat
Protein
All of the above
4. Which of the following is an example of a simple carbohydrate?
Brown Rice, Broccoli, Wheat
Table Sugar, Maida, White Rice
Eggs, Chicken, Milk
Option 1 as well as Option 2
5. What is the primary benefit of cardiovascular exercise (like running or swimming)?
Building large muscles
Increasing flexibility
Strengthening the heart and lungs
Improving balance
Burning fat tissues
6. The practice of intentionally focusing your attention on the present moment without judgment is called:
Visualisation
Mindfulness
Affirmation
Meditation
7. What is the best way to determine your caloric needs?
To be estimated based on your age only
To be estimated based on your weight
Consulting a professional or using an online calculator
On an average an adult needs 2000 calories
8. Which of these vitamins is often called the "sunshine vitamin"?
Vitamin A
Vitamin C
Vitamin K
Vitamin D
9. High intake of which mineral is often linked to high blood pressure(hypertension)?
Iron
Magnesium
Sodium
Calcium
10. Which strategy is most effective for managing acute stress (short-term stress)?
Drinking a cup of coffee
Doing intense exercise
Taking deep breaths
Ignoring the problem
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Focused - Sharpen Your Mind And Dive Deeper
This quiz challenges your focus
1. What does the Glycemic Index (GI) of a food measure?
Its sugar content
How quickly it raises blood glucose levels
Its total calorie count
Its glycol level
2. Which term describes the amount of energy (calories) your body burns at rest to maintain vital functions?
Total Daily Energy Expenditure (TDEE)
Non Exercise Activity Thermogenesis (NEAT)
Basal Metabolic Rate (BMR)
Active Caloric Burn (ACB)
3. What is the primary role of Omega-3 fatty acids in the body?
Controlling Cholesterol
Reducing inflammation
Promoting blood clotting
Building muscle fibers
4. The "S" in the common goal-setting acronym SMART stands for
Sustainable
Specific
Structured
Social
5. Which type of training is characterized by short bursts of intense exercise followed by brief recovery periods?
Low-Intensity Steady State (LISS)
High-Intensity Interval Training (HIIT)
Plyometrics
Endurance Training
6. What will spike your blood sugar fastest?
Refined wheat flour (Maida)
Table Sugar
Jaggery
Honey
7. Which deficiency can lead to anemia and is particularly common in menstruating women and vegetarians?
Vitamin A
Folic Acid
Iron
Vitamin B12
8. What is a common sign of overtraining?
Increased appetite
Gains in strength & Energy
Persistent fatigue and elevated resting heart rate
Enhanced mood and energy
9. A food labeled "whole grain" must contain which three parts of the kernel?
Starch, Gluten, and Bran
Bran, Germ, and Endosperm
Husk, Shell, and Core
Fiber, Protein, and Fat
10. In the context of emotional wellness, the ability to bounce back from difficult experiences is known as:
Self-efficacy
Emotional Intelligence
Resilience
Stoicism
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Fearless - Push Limits & Conquer The Toughest Questions
1. The process of autophagy is best described as:
The production of new musclefibers
The storage of glucose as glycogen
The body's clean-up process of recycling damaged cell parts
The conversion of fat into energy
2. Which hormone is known for its role in regulating the circadian rhythm and promoting sleep?
Cortisol
Ghrelin
Melatonin
Seratonin
3. In muscle physiology, what is the role of ATP (Adenosine Triphosphate)?
It prevents muscle soreness
It transports oxygen to the muscle
It is the direct energy source for muscle contraction
It breaks down lactic acid
4. The concept that a diet high in probiotics and prebiotics can positively impact mood and cognition is related to which specific biological axis?
Hypothalamic–Pituitary–Adrenal(HPA) axis
Gut-Brain Axis
Renin-Angiotensin-AldosteroneSystem (RAAS)
CentralNervous System (CNS)
5. Which laboratory marker is commonly used to indicate chronic inflammation in thebody?
High-density lipoprotein (HDL)
Glucose Tolerance Test (GTT)
C-ReactiveProtein (CRP)
Thyroid-StimulatingHormone (TSH)
6. What is the "set-point theory" primarily concerned with in the context of nutrition and weight?
The maximum amount of exercise a person can safely perform
The body's tendency to maintain a certain stable weight range
The ideal protein-to-carb ratio for muscle gain
The optimal time of day to consume calories
7. Which psychological theory posits that a person's motivation is driven by the need for autonomy, competence, and relatedness?
Cognitive Behavioral Theory (CBT)
Maslow's Hierarchy of Needs
Self-DeterminationTheory (SDT)
Transtheoretical Model (TTM)
8. A high consumption of trans fats is primarily detrimental because they:
Increase HDL cholesterol
Increase LDL cholesterol while decreasing HDL cholesterol
Cause immediate weight gain
Are difficult for the body to digest
9. Which mineral is critical for bone health, nerve function, and muscle contraction, and often works in conjunction with Vitamin D?
Iron
Sodium
Potassium
Calcium
10. In the context of fitness, what does the SAID Principle (Specific Adaptation to Imposed Demands) suggest?
That all exercises are equally beneficial
That your body will only adapt to light weights
That the body will specifically adapt to the type of stress placed upon it
That rest and recovery are more important than training
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