PHIO– Health, Fitness, and Wellness: Personal Health and Healthy Lifestyle Foundations

Question 1

Which organ produces antibodies and filters blood, playing a key role in immune defense?

•          Spleen

•          Liver

•          Pancreas

•          Appendix

Explanation: The spleen filters blood and helps produce lymphocytes and antibodies, making it an important organ in the immune response.

Question 2

Match each function with the corresponding body system.

•          Controls heart rate and breathing -- Central nervous system

•          Produces hormones that regulate metabolism -- Endocrine system

•          Filters waste from the blood -- Urinary system

•          Transports oxygen throughout the body -- Circulatory system

•          Breaks down food for absorption -- Digestive system

Explanation: Each physiological function is carried out primarily by a specific organ system responsible for maintaining that aspect of homeostasis.

Question 3

A 55-year-old male with a BMI of 32 who smokes a pack of cigarettes daily and has a sedentary desk job undergoes a routine check that reveals elevated blood pressure. Which two health conditions are of greatest concern?  (Choose 2 answers)

•          Osteoporosis

•          Cardiovascular disease

•          Type 2 diabetes

•          Anemia

Explanation: Smoking, obesity, hypertension, and a sedentary lifestyle are major risk factors for both cardiovascular disease and type 2 diabetes.

Question 4

A food handler developed fever, abdominal cramps, and bloody diarrhea after preparing undercooked poultry and was diagnosed with a Salmonella infection. Which practice most effectively prevents this type of illness?

•          Cooking food to proper internal temperatures

•          Taking probiotics

•          Drinking bottled water

•          Washing hands only after meals

Explanation: Salmonella is destroyed by adequate cooking temperatures, making proper food preparation the most effective prevention method.

Question 5

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

•          Increases lung capacity

•          Lowers resting heart rate

•          Increases blood cholesterol

•          Improves oxygen delivery to muscles

•          Decreases red blood cell count

Explanation: Regular aerobic exercise strengthens the cardiorespiratory system, improving lung capacity, lowering resting heart rate, and enhancing oxygen delivery.

Question 6

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

•          Increased risk of obesity

•          Increased risk of type 2 diabetes

•          Decreased healthcare costs

•          Increased risk of cardiovascular disease

•          Improved bone density

Explanation: A sedentary lifestyle raises the risk of obesity, type 2 diabetes, and cardiovascular disease, all of which increase overall healthcare burden.

Question 7

When should conventional CPR be administered to an adult?

•          When the adult is unresponsive and not breathing normally

•          When the adult has a nosebleed

•          When the adult has a sprained ankle

•          When the adult is conscious and coughing

Explanation: CPR is indicated when an adult is unresponsive and not breathing normally, signaling possible cardiac arrest.

Question 8

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

•          Flossing daily

•          Rinsing with sugary mouthwash

•          Replacing a toothbrush every three months

•          Limiting sugary snacks

•          Brushing only once a week

Explanation: Daily flossing, regular toothbrush replacement, and limiting sugar intake all help prevent tooth decay and gum disease.

Question 9

Which sleep stage is associated with vivid dreaming and rapid eye movement?

•          Stage 1

•          Stage 3

•          Stage 2

•          REM

Explanation: REM sleep is characterized by rapid eye movement and is the stage most associated with vivid dreaming.

Question 10

What is the recommended amount of sleep per day for a teenager aged 14–17?

•          8–10 hours

•          4–6 hours

•          11–13 hours

•          6–7 hours

Explanation: Teenagers require roughly 8–10 hours of sleep per night to support physical and cognitive development.

Question 11

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

•          Provide 9 calories per gram, more than any other macronutrient -- Fats

•          Serve as the body's preferred and most readily available energy source -- Carbohydrates

•          Build and repair body tissue -- Proteins

•          Provide essential fatty acids required for cell membrane structure -- Fats

•          Supply amino acids needed for enzyme production -- Proteins

Explanation: Each macronutrient fulfills a distinct structural, metabolic, or energy-related role in the body.

Question 12

Which unit is commonly used to describe the energy content of food on nutrition labels?

•          Joule

•          Watt

•          Calorie

•          Newton

Explanation: The calorie is the standard unit used to describe the energy content of food.

Question 13

Why might a nutritionist recommend brown rice over white rice?

•          Higher fiber and nutrient content

•          Lower cost

•          Longer shelf life

•          Sweeter taste

Explanation: Brown rice retains the bran and germ layers, providing more fiber, vitamins, and minerals than refined white rice.

Question 14

Which of the following is considered a healthy snack option?

•          Greek yogurt with berries

•          Candy bar

•          French fries

•          Soda

Explanation: Greek yogurt with berries offers protein, fiber, and antioxidants, making it a nutrient-dense snack choice.

Question 15

Which food item would typically be included in a vegan diet?

•          Lentils

•          Honey

•          Cheese

•          Chicken

Explanation: Vegan diets exclude all animal products, relying on plant-based foods such as lentils, grains, and vegetables.

Question 16

Which symptom is a common sign of a severe food allergy reaction?

•          Mild headache

•          Swelling of the throat

•          Slight fatigue

•          Dry skin

Explanation: Severe food allergies can trigger airway swelling, a life-threatening symptom requiring emergency care.

Question 17

Which benefit is most likely for someone who achieves a healthy BMI through diet and exercise?

•          Increased risk of joint pain

•          Lower risk of type 2 diabetes

•          Decreased bone density

•          Increased resting heart rate

Explanation: Maintaining a healthy BMI reduces insulin resistance and lowers the risk of developing type 2 diabetes.

Question 18

A bodybuilder has a BMI of 29, which falls into the overweight category. What is the most appropriate course of action?

•          Begin an aggressive weight-loss diet

•          Reduce protein intake to lower muscle mass

•          Recognize that BMI may misclassify muscular individuals and assess body composition instead

•          Increase caloric intake to raise BMI further

Explanation: BMI does not distinguish between muscle and fat, so muscular individuals are often better assessed through body composition testing.

Question 19

Which food item should be thoroughly washed before eating to reduce bacterial contamination?

•          Apples

•          Raw chicken

•          Ground beef

•          Raw fish

Explanation: Raw produce like apples should be rinsed, while raw meats should not be washed to avoid splashing bacteria onto surfaces.

Question 20

When is it most important to wash your hands to prevent the spread of illness?

•          Only before bedtime

•          After using the restroom

•          Once per day

•          Only after exercising

Explanation: Handwashing after using the restroom is essential to prevent the spread of bacteria and viruses.

Question 21

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

•          Persistent sadness

•          Increased energy

•          Trouble sleeping

•          Loss of interest in hobbies

•          Improved concentration

•          Feelings of guilt

Explanation: Clinical depression commonly involves persistent low mood, sleep disturbances, loss of interest, and feelings of guilt or worthlessness.

Question 22

Which eating disorder is characterized by severe restriction of food intake and an intense fear of gaining weight?

•          Bulimia

•          Binge eating disorder

•          Anorexia nervosa

•          Pica

Explanation: Anorexia nervosa is marked by severe food restriction driven by an intense fear of weight gain.

Question 23

Which of the following is an example of sexual harassment in the workplace?

•          Repeatedly commenting on a coworker's appearance despite being asked to stop

•          Giving equal performance reviews to all staff

•          Scheduling a team meeting during lunch

•          Sending a company-wide policy update

Explanation: Unwanted comments about appearance that continue after being asked to stop constitute sexual harassment.

Question 24

Which type of abuse is occurring when a partner controls all of the household finances and prevents the other partner from accessing money?

•          Physical

•          Financial/economic

•          Sexual

•          Environmental

Explanation: Controlling a partner's access to money is a form of financial or economic abuse used to maintain power in a relationship.

Question 25

A patient diagnosed with a terminal illness may experience which of the following stages according to the Kübler-Ross model?  (Choose 5 answers)

•          Hope

•          Denial

•          Anger

•          Bargaining

•          Depression

•          Acceptance

•          Confusion

Explanation: Kübler-Ross's model outlines five stages of grief: denial, anger, bargaining, depression, and acceptance.

Question 26

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

•          Accept constructive criticism

•          Set realistic goals

•          Express opinions confidently

•          Compare themselves constantly to others

•          Show resilience after setbacks

•          Avoid all challenges

Explanation: People with high self-esteem tend to accept feedback well, set realistic goals, communicate confidently, and bounce back from setbacks.

Question 27

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

•          It produces an intense but short-lived euphoric effect.

•          It decreases heart rate significantly.

•          It can be smoked, snorted, or injected.

•          It increases energy and alertness.

•          It is difficult to obtain illegally.

•          It leads to rapid tolerance, requiring higher doses.

Explanation: Cocaine is abused for its intense euphoric and energizing effects, its multiple routes of administration, and the rapid tolerance that drives escalating use.

Question 28

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

•          Increases heart rate and alertness -- Nicotine

•          Causes relaxation and impaired short-term memory -- Marijuana

•          Highly addictive and found in cigarettes -- Nicotine

•          Impairs coordination and reaction time -- Marijuana

•          Can cause lung irritation when smoked -- Nicotine

Explanation: Nicotine and marijuana each produce distinct physiological and cognitive effects depending on how they act on the body.

Question 29

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

•          Practice deep breathing exercises

•          Isolate yourself from friends

•          Maintain a regular exercise routine

•          Skip meals

•          Prioritize consistent sleep schedules

Explanation: Effective stress management relies on healthy habits such as deep breathing, regular exercise, and consistent sleep.

Question 30

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

•          Headaches

•          Improved appetite

•          Muscle tension

•          Irritability

•          Increased patience

•          Difficulty concentrating

Explanation: Chronic stress often manifests as headaches, muscle tension, irritability, and difficulty concentrating.

Question 31

Which of the following best describes a core focus of social emotional learning?

•          Memorizing academic content

•          Developing skills to understand and manage emotions

•          Increasing physical stamina

•          Learning a second language

Explanation: Social-emotional learning centers on building self-awareness and self-regulation skills, including managing emotions.

Question 32

Which SEL competency involves recognizing and respecting the perspectives of people from different cultures?

•          Social-awareness

•          Self-management

•          Self-awareness

•          Responsible decision-making

Explanation: Social-awareness involves recognizing and respecting the perspectives and experiences of people from diverse backgrounds.

Question 33

Which scenario best illustrates self-awareness?

•          Recognizing that public speaking makes you anxious and preparing accordingly

•          Volunteering to lead a group project

•          Helping a coworker meet a deadline

•          Creating a color-coded study schedule

Explanation: Self-awareness involves accurately recognizing one's own emotional reactions and adjusting behavior accordingly.

Question 34

Viewing a supervisor's critical performance review as a chance for professional growth rather than a personal attack is an example of which SEL competency?

•          Self-management

•          Communication and leadership

•          Self-awareness

•          Social-awareness

Explanation: Processing feedback objectively as an opportunity for growth reflects strong self-awareness.

Question 35

Creating a weekly study schedule to balance short-term assignments with a long-term goal of graduating on time is an example of which SEL competency?

•          Social-awareness

•          Self-management

•          Self-awareness

•          Communication and leadership

Explanation: Setting and tracking milestones toward a long-term goal requires strong self-management skills.

Question 36

Practicing mindfulness meditation to stay calm before a stressful job interview is an example of which SEL competency?

•          Self-management

•          Social-awareness

•          Self-awareness

•          Communication and leadership

Explanation: Using relaxation techniques to regulate emotional and physical responses demonstrates self-management.

Question 37

Helping two team members reach a compromise after they disagree over a project deadline is an example of which SEL competency?

•          Self-awareness

•          Self-management

•          Communication and leadership

•          Social-awareness

Explanation: Mediating conflict and negotiating a fair compromise reflects communication and leadership skills.

Question 38

Using a colleague's correct pronouns and preferred name after they transition is an example of which SEL competency?

•          Self-management

•          Communication and leadership

•          Self-awareness

•          Executive function

Explanation: Inclusive communication practices reflect respect and leadership in fostering an equitable environment.

Question 39

After receiving a disappointing grade on a project, reviewing instructor feedback and scheduling time with a tutor is an example of which SEL competency?

•          Executive function

•          Self-awareness

•          Communication and leadership

•          Self-management

Explanation: Taking proactive steps to seek support after a setback demonstrates strong self-management.

Question 40

Recognizing you struggle with public speaking and enrolling in a communications workshop to improve is an example of which SEL competency?

•          Communication and leadership

•          Self-awareness

•          Executive function

•          Social-awareness

Explanation: Recognizing a personal skill gap and seeking to address it reflects self-awareness.

Question 41

Planning a company celebration and ensuring the menu includes options for coworkers with dietary restrictions is an example of which SEL competency?

•          Communication and leadership

•          Executive function

•          Self-awareness

•          Self-management

Explanation: Anticipating the needs of others when planning an inclusive event reflects communication and leadership.

Question 42

Scheduling a team retreat to avoid conflicting with a major religious holiday observed by several employees is an example of which SEL competency?

•          Social-awareness

•          Executive function

•          Self-management

•          Self-awareness

Explanation: Demonstrating consideration for the cultural and religious practices of others reflects social-awareness.