Wellness Cheat Sheet 2026

The 30 highest-yield Wellness facts, distilled from real exam questions. Print it, save it as a PDF, or study it here — free, no sign-up.

1. Which nutrient is most important for muscle repair and growth? → Protein
2. What does 'FITT' stand for in exercise programming? → Frequency, Intensity, Time, Type
3. Which type of exercise is best for improving cardiovascular endurance? → Aerobic exercise
4. What is 'rumination' in the context of mental wellness? → Repetitively thinking about distressing events or problems
5. Which breathing technique involves inhaling for 4 counts, holding for 7, and exhaling for 8? → 4-7-8 breathing
6. What is the primary goal of gratitude journaling? → To shift focus toward positive experiences and build resilience
7. What percentage of the daily plate does the USDA MyPlate guideline recommend for vegetables? → About half the plate
8. A person with a healthy intellectual life will ___________ → Learn from ones mistakes
9. Teenagers and women of childbearing age frequently consume insufficient quantities of: → Iron
10. What is 'positive psychology' primarily focused on? → Studying human strengths and what makes life worth living
11. What does 'emotional intelligence' primarily refer to? → The ability to recognize and manage one's own emotions and understand others' emotions
12. Journaling as a stress management tool is most effective because it helps individuals: → Process emotions and gain perspective on stressful experiences
13. What does the acronym CBT stand for in mental health treatment? → Cognitive Behavioral Therapy
14. What effect does caffeine have on sleep? → It blocks adenosine receptors, delaying the onset of sleepiness
15. Which nutrient from the list below functions as an antioxidant? → Vitamin E
16. What is 'sleep hygiene'? → A set of habits and practices that promote consistent, quality sleep
17. Which sleep disorder is characterized by episodes of stopping and starting breathing during sleep? → Sleep apnea
18. What is the primary role of the cool-down phase after exercise? → Gradually return heart rate and breathing to resting levels
19. What is the purpose of 'stress management training' in the workplace? → To teach employees coping skills and strategies to manage work-related stress effectively
20. What standing desk interval is commonly recommended to reduce prolonged sitting? → Alternating sitting and standing every 30–60 minutes
21. What is 'sleep latency'? → The amount of time it takes to fall asleep after going to bed
22. What is the '20-20-20 rule' related to workplace eye wellness? → Every 20 minutes, look at something 20 feet away for 20 seconds
23. Which type of fat is considered most harmful to heart health? → Trans fat
24. What is the recommended daily sodium intake for most US adults according to the Dietary Guidelines? → Less than 2,300 mg per day
25. Which hormone is often called the 'stress hormone'? → Cortisol
26. What is 'sleep debt'? → The cumulative effect of not getting enough sleep over time
27. The body requires vitamins generally to: → Regulate cellular activities
28. Which vitamin is produced by the skin when exposed to sunlight? → Vitamin D
29. What term describes positive, beneficial stress that can enhance motivation and performance? → Eustress
30. Where did reflexology start? → Eastern Cultures