What is the recommended amount of moderate-intensity aerobic activity for adults per week?

• 30 minutes

• 75 minutes

• 150 minutes

• 300 minutes

Answer explanation

• The general recommendation for adults is to engage in at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking or cycling, to maintain overall health and fitness.

Which of the following is NOT considered a benefit of regular physical activity?

• Improved cardiovascular health

• Enhanced mental well-being

• Increased risk of chronic diseases

• Better weight management

Answer explanation

Regular physical activity generally reduces the risk of chronic diseases, such as heart disease and diabetes. Improved cardiovascular health, enhanced mental well-being, and better weight management are all well-established benefits of regular exercise.

Which type of exercise is primarily aimed at improving cardiovascular fitness?

• Weightlifting

• Running

• Yoga

• Pilates

Answer explanation

• Running is a type of aerobic exercise that primarily improves cardiovascular fitness by increasing heart rate and lung capacity. Weightlifting focuses on strength, while yoga and Pilates are more about flexibility and core strength.

Which nutrient is primarily responsible for building and repairing tissues in the body?

• Carbohydrates

• Proteins

• Fats

• Vitamins

Answer explanation

Proteins are essential for building and repairing tissues, as they provide the necessary amino acids for muscle repair and growth. Carbs provide the primary source of energy for the body. Fats support cell membrane structure, protect vital organs, and help in the absorption of fat-soluble vitamins (A, D, E, and K). Vitamins support various biochemical processes in the body, such as immune function, energy production, and the maintenance of healthy skin and vision.

Which of the following is a good source of healthy fats?

• Avocado

• Brown bread

• Chicken

• Cheese

Answer explanation

Avocado is a good source of healthy monounsaturated fats, which are beneficial for heart health. Chicken is a protein, cheese can be high in saturated fats, and crackers are typically low in fats and may contain unhealthy fats.

Which macronutrient does the body rely on as its prime source of energy?

• Fats

• Minerals

• Protien

• Carbs

How much water is generally recommended for daily intake for adults?

• 1-2 cups

• 4-6 gallons

• 8-10 cups

• 10-12 litres

Answer explanation

The commonly recommended amount of water for daily intake is about 8-10 cups (or 2-2.5 liters) to stay properly hydrated.

What can positively affect your sleep quality?

• Having a coffee after dinner

• Exercising close to bedtime

• Watching videos on your phone before sleeping

• Having a wind down routine

Answer explanation

Avoid caffeine for a minimum of 6 hours before bedtime. Avoid screens 2 hours before bedtime. Exercising in the hours leading up to bedtime can boost your energy when you want your brain to wind down.

How many hours of sleep are recommended for adults aged 18-64?

• 4-6 hours

• 6-8 hours

• 7-10 hours

• 10-12 hours

Answer explanation

Adults aged 18-64 are recommended to get 7-10 hours of sleep per night for optimal health. Getting less than 7 hours regularly can impact health negatively. Listen to your body and how much rest it needs.

Which of the following practices can help improve sleep quality?

• Waking up and sleeping at the same time daily

• Having your last coffee before 6PM

• Watching some tv or videos to help you sleep

• Having a large meal close to bedtime

Answer explanation

Maintaining a consistent sleep schedule by going to bed and waking up at the same time each day helps regulate the body's internal clock and improve sleep quality. Drinking coffee late, watching TV before bed, or having a large meal close to bedtime can negatively affect sleep.