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. Which of the following is an example of a social determinant of health? → Access to safe housing and education
3. What does 'FITT' stand for in exercise programming? → Frequency, Intensity, Time, Type
4. Which type of exercise is best for improving cardiovascular endurance? → Aerobic exercise
5. What is 'rumination' in the context of mental wellness? → Repetitively thinking about distressing events or problems
6. Which breathing technique involves inhaling for 4 counts, holding for 7, and exhaling for 8? → 4-7-8 breathing
7. What is the primary goal of gratitude journaling? → To shift focus toward positive experiences and build resilience
8. What percentage of the daily plate does the USDA MyPlate guideline recommend for vegetables? → About half the plate
9. A person with a healthy intellectual life will ___________ → Learn from ones mistakes
10. Which organ produces the hormone melatonin, which regulates sleep-wake cycles? → Pineal gland
11. Teenagers and women of childbearing age frequently consume insufficient quantities of: → Iron
12. Which mineral is most critical for maintaining strong bones and teeth? → Calcium
13. Which hormone, sometimes called the 'love hormone,' is released during hugging, social bonding, and breastfeeding? → Oxytocin
14. What is 'positive psychology' primarily focused on? → Studying human strengths and what makes life worth living
15. What is 'Blue Zone' in the context of wellness and longevity research? → A geographic region where people live significantly longer than average
16. Which of the following is a hallmark symptom of burnout, as distinct from ordinary stress? → A deep sense of emotional exhaustion and detachment from work or responsibilities
17. What is the recommended daily water intake for an average adult woman according to the National Academies? → 2.7 liters (91 oz)
18. What does 'emotional intelligence' primarily refer to? → The ability to recognize and manage one's own emotions and understand others' emotions
19. What wellness concept refers to the idea that the bacteria in your gut can influence your mood and mental health? → The gut-brain axis
20. Journaling as a stress management tool is most effective because it helps individuals: → Process emotions and gain perspective on stressful experiences
21. What does the acronym CBT stand for in mental health treatment? → Cognitive Behavioral Therapy
22. What effect does caffeine have on sleep? → It blocks adenosine receptors, delaying the onset of sleepiness
23. Which nutrient from the list below functions as an antioxidant? → Vitamin E
24. What is 'sleep hygiene'? → A set of habits and practices that promote consistent, quality sleep
25. Which sleep disorder is characterized by episodes of stopping and starting breathing during sleep? → Sleep apnea
26. What is the primary role of the cool-down phase after exercise? → Gradually return heart rate and breathing to resting levels
27. What is 'toxic positivity' in the context of emotional wellness? → Dismissing or invalidating negative emotions by insisting on a positive outlook only
28. What is the term for the set of chemical reactions that maintain life within an organism? → Metabolism
29. Which macronutrient provides the most calories per gram? → Fat
30. What does 'preventive health care' primarily focus on? → Reducing the risk of illness before it occurs