PHIO – Health, Fitness, and Wellness: Applied Wellness, Safety, and Social-Emotional Skills

Question 1

Which organ regulates blood sugar levels by releasing insulin and glucagon?

•          Pancreas

•          Gallbladder

•          Spleen

•          Liver

Explanation: The pancreas releases insulin and glucagon to regulate blood glucose levels.

Question 2

Match each function with the corresponding body system.

•          Produces sound and enables speech -- Respiratory system

•          Converts food into usable nutrients -- Digestive system

•          Coordinates voluntary and involuntary movement -- Nervous system

•          Maintains fluid and electrolyte balance -- Urinary system

•          Provides sensory input through touch -- Integumentary system

Explanation: Each body system carries out a specific role that contributes to overall bodily function.

Question 3

A 50-year-old man with high cholesterol, a family history of heart attacks, who eats a diet high in saturated fat and rarely exercises, is found during a checkup to have elevated blood pressure. Which two health conditions are of greatest concern?  (Choose 2 answers)

•          Cardiovascular disease

•          Seasonal allergies

•          Stroke

•          Eczema

Explanation: High cholesterol, family history, poor diet, and inactivity are major risk factors for cardiovascular disease and stroke.

Question 4

A hiker developed a bullseye-shaped rash, fever, and joint pain after being bitten by a tick and was diagnosed with Lyme disease. Which approach most effectively prevents this type of infection?

•          Using insect repellent and checking for ticks after outdoor activity

•          Taking daily antihistamines

•          Wearing sunscreen

•          Drinking herbal tea

Explanation: Lyme disease is prevented primarily by avoiding tick bites through repellent use and prompt tick checks.

Question 5

What are some effects of aerobic exercise on cardiorespiratory fitness?  (Choose 3 answers)

•          Increases the size and efficiency of the heart

•          Enhances the body's ability to use oxygen (VO2 max)

•          Raises blood pressure long-term

•          Improves circulation to working muscles

•          Reduces lung function

Explanation: Aerobic exercise strengthens the heart, improves VO2 max, and enhances circulation to working muscles.

Question 6

Which of the following are common consequences of physical inactivity in our society?  (Choose 3 answers)

•          Increased risk of stroke

•          Poorer mental health outcomes

•          Enhanced flexibility

•          Weakening of bones and muscles over time

•          Improved cardiovascular fitness

Explanation: Physical inactivity raises stroke risk, worsens mental health, and weakens bones and muscles over time.

Question 7

CPR is appropriate for an adult in which of the following situations?

•          The adult is unresponsive after a suspected cardiac arrest

•          The adult has a broken finger

•          The adult feels nauseous

•          The adult has a minor burn

Explanation: CPR should be started when an adult is unresponsive following suspected cardiac arrest.

Question 8

What are recommended ways to maintain proper oral hygiene?  (Choose 3 answers)

•          Brushing with fluoride toothpaste

•          Avoiding the dentist unless in severe pain

•          Cleaning between teeth daily

•          Limiting sugary and acidic foods

•          Brushing only right before bed

Explanation: Fluoride toothpaste, daily interdental cleaning, and limiting sugary or acidic foods all promote oral health.

Question 9

Which stage of sleep is considered the lightest and typically lasts only a few minutes as a person transitions into deeper sleep?

•          Stage 1

•          Stage 3

•          REM

•          Stage 2

Explanation: Stage 1 is the lightest sleep stage and represents a brief transitional period into deeper sleep.

Question 10

What is the recommended amount of sleep per day for an older adult aged 65 and above?

•          4–5 hours

•          7–8 hours

•          10–11 hours

•          12–13 hours

Explanation: Older adults aged 65 and above generally need about 7–8 hours of sleep per night.

Question 11

Match the functions of carbohydrates, proteins, or fats with the corresponding nutrient.

•          Provides roughly 4 calories per gram, the same as protein -- Carbohydrates

•          Necessary for transporting fat-soluble vitamins through the body -- Fats

•          Forms enzymes and antibodies used in immune function -- Proteins

•          Stored in the body as glycogen for later use -- Carbohydrates

•          Provides a concentrated, long-lasting energy reserve -- Fats

Explanation: Carbohydrates, fats, and proteins each play unique roles in energy storage, transport, and immune function.

Question 12

Food energy is most commonly measured using which unit on nutrition packaging?

•          Calorie

•          Liter

•          Gram-force

•          Lux

Explanation: Nutrition packaging expresses food energy in calories.

Question 13

Why do nutrition guidelines often recommend whole-grain pasta over regular white pasta?

•          It tastes sweeter

•          It is less expensive

•          It retains more fiber, vitamins, and minerals

•          It cooks in less time

Explanation: Whole-grain pasta retains more of the grain's natural fiber, vitamins, and minerals than refined white pasta.

Question 14

Which of these would be considered the healthiest snack choice?

•          Sliced vegetables with hummus

•          Cookies

•          Fried chips

•          Milkshake

Explanation: Sliced vegetables with hummus offer fiber, protein, and healthy fats, making them a nutritious snack.

Question 15

Which food would be appropriate for someone following a vegan diet?

•          Chickpeas

•          Butter

•          Honey

•          Bacon

Explanation: Chickpeas are a plant-based legume and a staple protein source in vegan diets.

Question 16

Which of the following is a sign of a potentially life-threatening food allergy reaction?

•          Mild rash only

•          Rapid swelling of the face and difficulty swallowing

•          Slight nausea

•          Occasional hiccups

Explanation: Rapid facial swelling and difficulty swallowing are signs of anaphylaxis, a medical emergency.

Question 17

Achieving and maintaining a healthy BMI is most closely associated with which of the following benefits?

•          Increased joint deterioration

•          Lower risk of hypertension

•          Reduced immune function

•          Higher risk of sleep apnea

Explanation: A healthy BMI reduces strain on the cardiovascular system, lowering the risk of hypertension.

Question 18

An Olympic weightlifter has a BMI of 30, which falls in the obese range, despite having very low body fat. What should be recommended?

•          Start an aggressive fat-loss program immediately

•          Reduce resistance training to lower BMI

•          Use body fat percentage or other measures instead of relying solely on BMI

•          Label the athlete as at high risk for obesity-related disease

Explanation: For muscular athletes, body fat percentage gives a more accurate health assessment than BMI alone.

Question 19

Which of the following foods should be washed under running water before consumption?

•          Grapes

•          Raw pork chops

•          Raw ground turkey

•          Raw tilapia

Explanation: Produce like grapes should be rinsed, while raw meats should not be washed to prevent spreading bacteria.

Question 20

It is especially important to wash your hands at which of the following times?

•          Only before exercising

•          Before and after preparing food

•          Only once a week

•          Only after reading

Explanation: Washing hands before and after preparing food helps prevent cross-contamination and the spread of illness.

Question 21

Which of the following are signs of depression?  (Choose 4 answers)

•          Sense of hopelessness

•          Increased social engagement

•          Fatigue or low energy

•          Difficulty concentrating

•          Elevated mood

•          Significant weight change

Explanation: Common signs of depression include hopelessness, fatigue, difficulty concentrating, and weight changes.

Question 22

Which disorder involves recurring episodes of binge eating followed by behaviors such as vomiting or excessive exercise to prevent weight gain?

•          Bulimia nervosa

•          Anorexia nervosa

•          Binge eating disorder

•          Orthorexia

Explanation: Bulimia nervosa is characterized by binge eating followed by compensatory behaviors like purging or excessive exercise.

Question 23

Which of the following best describes an example of sexual harassment?

•          A supervisor implies a promotion depends on accepting a date invitation

•          Setting the same performance goals for the whole team

•          Reviewing an employee's work on schedule

•          Sending a meeting reminder to the department

Explanation: Conditioning a work benefit on accepting a romantic advance is a form of quid pro quo sexual harassment.

Question 24

Which type of abuse is occurring when a partner controls all access to shared money and requires approval for every purchase?

•          Financial/economic

•          Physical

•          Sexual

•          Environmental

Explanation: Requiring approval for every purchase and controlling shared money is a form of financial abuse.

Question 25

According to the Kübler-Ross model, a person facing a terminal diagnosis may experience which of the following emotional stages?  (Choose 5 answers)

•          Optimism

•          Denial

•          Anger

•          Bargaining

•          Depression

•          Acceptance

•          Indifference

Explanation: The Kübler-Ross model outlines denial, anger, bargaining, depression, and acceptance as the five stages of grief.

Question 26

What common traits do people with high self-esteem most often possess?  (Choose 4 answers)

•          Feel comfortable trying new things

•          Recover from failure without excessive self-blame

•          Communicate needs assertively

•          Rely heavily on others' opinions

•          Value their own accomplishments

•          Avoid setting any goals

Explanation: High self-esteem is linked to openness to new experiences, resilience, assertiveness, and valuing one's own achievements.

Question 27

Which characteristics of MDMA (ecstasy) contribute to its potential for abuse?  (Choose 4 answers)

•          It increases feelings of euphoria and emotional closeness.

•          It has no effect on body temperature.

•          It is often used in social settings, increasing peer exposure.

•          It can cause dangerous increases in body temperature and dehydration.

•          It rarely leads to repeated use.

•          Repeated use can deplete serotonin, encouraging further use to feel normal.

Explanation: MDMA is prone to abuse due to its euphoric social effects, common use in group settings, physical risks, and serotonin depletion driving repeated use.

Question 28

Match each effect on the body with the drug type that causes it.

•          Increases alertness and reduces fatigue -- Caffeine

•          Relieves pain but can cause drowsiness and slowed breathing -- Opioids

•          Found naturally in coffee, tea, and some sodas -- Caffeine

•          Carries a high risk of physical dependence with regular use -- Opioids

•          Can cause jitteriness or increased heart rate in high doses -- Caffeine

Explanation: Caffeine and opioids act very differently on the body, producing distinct stimulant and depressant effects.

Question 29

What are some appropriate ways to manage stress?  (Choose 3 answers)

•          Set realistic priorities and manage time well

•          Bottle up emotions without discussing them

•          Engage in regular physical activity

•          Reduce hours of sleep

•          Practice relaxation techniques such as deep breathing

Explanation: Time management, regular physical activity, and relaxation techniques are effective ways to manage stress.

Question 30

Which of the following behaviors are common symptoms of stress?  (Choose 4 answers)

•          Jaw clenching

•          Increased patience

•          Difficulty falling asleep

•          Feeling overwhelmed

•          Improved concentration

•          Increased use of caffeine or nicotine

Explanation: Stress commonly manifests as jaw clenching, sleep difficulty, feeling overwhelmed, and increased use of stimulants.

Question 31

Which of the following is a key focus area of social emotional learning?

•          Increasing vocabulary size

•          Building skills for self-regulation and healthy relationships

•          Improving reaction time in sports

•          Memorizing historical dates

Explanation: Social emotional learning focuses on self-regulation and building healthy interpersonal relationships.

Question 32

Which SEL competency is demonstrated when someone considers the cultural background of a colleague before making assumptions about their behavior?

•          Social-awareness

•          Self-management

•          Executive function

•          Self-awareness

Explanation: Considering someone's cultural background before forming assumptions reflects social-awareness.

Question 33

Which of the following best demonstrates self-awareness?

•          Noticing that you feel overwhelmed by multitasking and choosing to focus on one task at a time

•          Organizing a charity event for the community

•          Explaining a concept clearly to a struggling classmate

•          Creating a detailed project timeline

Explanation: Recognizing a personal limitation and adjusting your approach accordingly reflects self-awareness.

Question 34

Treating a mentor's honest critique of your work as a chance to grow rather than as a personal attack is an example of which SEL competency?

•          Communication and leadership

•          Social-awareness

•          Self-awareness

•          Self-management

Explanation: Interpreting critique constructively rather than personally reflects self-awareness.

Question 35

Setting monthly savings targets to reach a long-term financial goal is an example of which SEL competency?

•          Self-awareness

•          Self-management

•          Communication and leadership

•          Social-awareness

Explanation: Setting and tracking incremental goals toward a larger objective reflects self-management.

Question 36

Taking a short walk to calm down before responding to a frustrating email is an example of which SEL competency?

•          Self-management

•          Self-awareness

•          Social-awareness

•          Communication and leadership

Explanation: Taking a moment to regulate emotions before responding demonstrates self-management.

Question 37

Helping two colleagues find middle ground after a disagreement over how to divide project responsibilities is an example of which SEL competency?

•          Self-awareness

•          Self-management

•          Communication and leadership

•          Social-awareness

Explanation: Helping colleagues reach a compromise reflects communication and leadership.

Question 38

Choosing to caption a work presentation to make it accessible for a colleague who is hard of hearing is an example of which SEL competency?

•          Self-management

•          Communication and leadership

•          Self-awareness

•          Social-awareness

Explanation: Making a presentation accessible reflects inclusive communication and leadership.

Question 39

After scoring lower than expected on a licensing exam, reviewing the results breakdown and building a targeted study plan for the retake is an example of which SEL competency?

•          Communication and leadership

•          Self-awareness

•          Self-management

•          Executive function

Explanation: Building a targeted plan after a setback reflects self-management.

Question 40

Recognizing that you lack experience with spreadsheet formulas and completing a free online course before starting a new role is an example of which SEL competency?

•          Communication and leadership

•          Self-awareness

•          Executive function

•          Social-awareness

Explanation: Recognizing a skill gap and proactively addressing it reflects self-awareness.

Question 41

Coordinating a team offsite and confirming the venue is wheelchair accessible for a colleague is an example of which SEL competency?

•          Communication and leadership

•          Self-management

•          Self-awareness

•          Executive function

Explanation: Planning an event with accessibility in mind reflects communication and leadership.

Question 42

Adjusting meeting times to accommodate a colleague in a different time zone observing a religious fasting period is an example of which SEL competency?

•          Social-awareness

•          Self-management

•          Executive function

•          Self-awareness

Explanation: Accommodating a colleague's religious observance reflects social-awareness.