Nutrition, Fitness, and Sleep Practice Questions

39 multiple-choice questions on Nutrition, fitness, and sleep for paramedic and EMT students, from Chapter 2 (Workforce Safety and Wellness). Read each question, pick your answer, then tap Show answer to check it and read the explanation.

39 practice questions

1. A practical approach to eating on shift is to:

   1. A. Rely on energy drinks between calls
   2. B. Plan portable meals ahead
   3. C. Eat one large meal at shift end
   4. D. Skip meals until the shift ends
   Show answer

   Answer: B. Plan portable meals ahead

   Unpredictable call volume makes planning more useful than willpower. That way you are not dependent on drive-throughs.

2. Which nutrients provide the body's main energy sources?

   1. A. Vitamins, minerals, and fiber
   2. B. Fiber, vitamins, and water
   3. C. Carbohydrates, protein, fat
   4. D. Water, sodium, and potassium
   Show answer

   Answer: C. Carbohydrates, protein, fat

   Carbohydrates are used first; fats provide the densest energy store.

3. Excess dietary sodium is a concern mainly because it is linked to:

   1. A. Slowed thyroid metabolism
   2. B. High blood pressure
   3. C. Vitamin B deficiency
   4. D. Low blood glucose levels
   Show answer

   Answer: B. High blood pressure

   Processed and fast foods carry most of the sodium in a typical diet.

4. Cardiovascular exercise is generally recommended for adults at:

   1. A. Three hours of moderate activity daily
   2. B. About 150 minutes of moderate activity weekly
   3. C. About 60 minutes of vigorous activity monthly
   4. D. Only on days off, for an hour or more
   Show answer

   Answer: B. About 150 minutes of moderate activity weekly

   It can be broken into short sessions across the week.

5. The main benefit of strength training for a paramedic is:

   1. A. Supporting lifting, protecting joints
   2. B. Raising aerobic endurance for long calls
   3. C. Allowing heavier lifts without help
   4. D. Improving appearance and confidence
   Show answer

   Answer: A. Supporting lifting, protecting joints

   Core and leg strength protect the back during lifts. Endurance comes mainly from aerobic training, and added strength never replaces calling for help with a heavy patient.

6. Stretching and flexibility work help a provider by:

   1. A. Raising resting heart rate
   2. B. Replacing warm-ups before lifts
   3. C. Building cardiovascular endurance
   4. D. Maintaining range of motion
   Show answer

   Answer: D. Maintaining range of motion

   Awkward positions in EMS are unavoidable, so mobility matters. That reduces strain during awkward lifts.

7. Circadian rhythm refers to:

   1. A. The heart's electrical conduction cycle
   2. B. Breathing patterns during deep sleep
   3. C. Seasonal changes in mood and energy
   4. D. The body's 24-hour internal clock
   Show answer

   Answer: D. The body's 24-hour internal clock

   Night shifts work against it, which is why recovery sleep matters. It governs sleep and alertness.

8. Which is a sound sleep practice for a provider working nights?

   1. A. A dark, cool, quiet room with phones silenced
   2. B. Sleeping only in short, random naps throughout the day
   3. C. A nightcap of alcohol to fall asleep faster
   4. D. Watching TV in bed until drowsy
   Show answer

   Answer: A. A dark, cool, quiet room with phones silenced

   Blackout curtains and a consistent schedule make the biggest difference. Alcohol fragments sleep later in the night, and screen light in bed delays sleep.

9. Fatigue affects a paramedic's performance by:

   1. A. Having no measurable effect on care
   2. B. Affecting only physical, not mental, tasks
   3. C. Slowing reaction time and judgment
   4. D. Being offset by experience on the job
   Show answer

   Answer: C. Slowing reaction time and judgment

   Long shifts without rest have measurable effects similar to alcohol impairment. It raises the risk of errors and crashes. Experience does not protect against fatigue; veterans show the same slowing.

10. A brief nap during a long shift is:

    1. A. Harmful to alertness for the shift
    2. B. A recognized countermeasure if allowed
    3. C. Appropriate only after 24 hours awake
    4. D. Unprofessional in every EMS system
    Show answer

    Answer: B. A recognized countermeasure if allowed

    Short naps improve alertness for the rest of the shift. Agency policy determines when it is allowed.

11. Caffeine is best used by a shift worker:

    1. A. In one large dose at the start
    2. B. Mainly near the end of the shift
    3. C. Continuously throughout the shift
    4. D. Early, not in the hours before sleep
    Show answer

    Answer: D. Early, not in the hours before sleep

    Late caffeine cuts into the sleep you need to recover.

12. Shift work has been associated with increased risk of:

    1. A. Heart, GI, and mood problems
    2. B. Hearing loss from constant radio exposure
    3. C. Vision loss from screen exposure at night
    4. D. No measurable long-term health effects
    Show answer

    Answer: A. Heart, GI, and mood problems

    Recognizing the risk is the first step toward managing it.

13. Complex carbohydrates are preferred over simple sugars during a shift because they:

    1. A. Contain fewer total calories
    2. B. Digest faster than simple sugars
    3. C. Provide steadier energy
    4. D. Contain more protein per serving
    Show answer

    Answer: C. Provide steadier energy

    Whole grains and vegetables are examples. They avoid a rapid rise and fall in blood glucose. Complex carbohydrates are not lower in calories and digest more slowly than simple sugars, and protein content is not why they are preferred.

14. Protein in the diet is important for:

    1. A. Regulating body temperature
    2. B. Tissue repair and muscle upkeep
    3. C. Quick energy during exertion
    4. D. Storing fat-soluble vitamins
    Show answer

    Answer: B. Tissue repair and muscle upkeep

    Needs rise with physical work. It also supports enzyme production.

15. Dietary fiber contributes to health by:

    1. A. Aiding digestion and glucose control
    2. B. Providing a quick energy source
    3. C. Building and repairing muscle tissue
    4. D. Replacing electrolytes lost in sweat
    Show answer

    Answer: A. Aiding digestion and glucose control

    Shift work diets are often low in it. It also helps regulate cholesterol.

16. Saturated and trans fats are limited in a healthy diet because they:

    1. A. Raise blood glucose levels sharply
    2. B. Raise cardiovascular disease risk
    3. C. Cause fluid loss and dehydration
    4. D. Lower LDL cholesterol levels
    Show answer

    Answer: B. Raise cardiovascular disease risk

    Unsaturated fats are preferred. Fats have little direct effect on blood glucose, and these fats raise LDL cholesterol rather than lowering it.

17. Eating a very large meal late in a night shift may:

    1. A. Cause drowsiness and GI upset
    2. B. Provide steady energy until morning
    3. C. Prevent the circadian low before dawn
    4. D. Have no effect on performance
    Show answer

    Answer: A. Cause drowsiness and GI upset

    Smaller, spaced meals work better. A heavy meal does not give steady energy and cannot override the body clock's early-morning low.

18. Energy drinks are a concern for shift workers because they:

    1. A. Contain too little caffeine to help
    2. B. Cause drowsiness within minutes
    3. C. Deliver large caffeine doses
    4. D. Are sugar-free in most brands
    Show answer

    Answer: C. Deliver large caffeine doses

    Some contain several servings per container. Those doses can disrupt later sleep and cause palpitations. Most energy drinks deliver large doses of caffeine and often sugar, which stimulate rather than sedate in the short term.

19. You are 10 hours into a 24-hour shift. You have eaten only vending-machine snacks and had two energy drinks, and you feel shaky and unfocused. Which plan best restores steady energy for the rest of the shift?

    1. A. A meal with protein and complex carbs, plus water
    2. B. Another energy drink and a candy bar to keep going
    3. C. Skipping food until the shift ends to stay alert
    4. D. One very large fast-food meal eaten all at once
    Show answer

    Answer: A. A meal with protein and complex carbs, plus water

    Protein and complex carbohydrates release energy slowly and avoid the spike and crash of sugar. Water corrects the mild dehydration that caffeine and long shifts cause. More caffeine and sugar worsen the shakiness and crash. Skipping food leaves glucose low. A very large meal brings on drowsiness and GI upset.

20. Hydration needs increase with:

    1. A. Long periods of sitting in the unit
    2. B. Cold, dry weather only
    3. C. Heat, exertion, and illness
    4. D. Working night shifts only
    Show answer

    Answer: C. Heat, exertion, and illness

    Urine color is a rough guide. Protective clothing also raises needs.

21. Adults generally need how much sleep per 24 hours?

    1. A. 4 to 5 hours
    2. B. 10 to 12 hours
    3. C. 6 hours
    4. D. 7 to 9 hours
    Show answer

    Answer: D. 7 to 9 hours

    Chronic shortfalls accumulate.

22. Sleep debt refers to:

    1. A. Oversleeping repeatedly on days off
    2. B. Extra sleep banked in advance of shifts
    3. C. Napping during a shift to catch up
    4. D. Cumulative shortfall in needed sleep
    Show answer

    Answer: D. Cumulative shortfall in needed sleep

    Recovery takes more than one long sleep.

23. Which practice improves sleep quality after a night shift?

    1. A. Bright light on the drive home
    2. B. Sunglasses home, then a dark room
    3. C. Checking email in bed to unwind
    4. D. Exercising hard right before bed
    Show answer

    Answer: B. Sunglasses home, then a dark room

    Light exposure signals the body to stay awake.

24. Alcohol before sleep affects sleep by:

    1. A. Improving overall sleep quality and length
    2. B. Increasing restorative deep sleep stages
    3. C. Having no measurable effect on sleep
    4. D. Faster onset, then fragmented sleep
    Show answer

    Answer: D. Faster onset, then fragmented sleep

    It is a poor sleep aid.

25. Sleep inertia refers to:

    1. A. Obstructive sleep apnea
    2. B. Chronic insomnia
    3. C. Difficulty falling asleep
    4. D. Grogginess after waking
    Show answer

    Answer: D. Grogginess after waking

    It matters when waking to respond to a call. Performance is impaired for a period after waking.

26. A brief nap of 20 to 30 minutes is useful because it:

    1. A. Replaces a full overnight sleep cycle
    2. B. Reduces the total daily sleep need
    3. C. Guarantees full alertness for the rest of the shift
    4. D. Boosts alertness without deep-sleep grogginess
    Show answer

    Answer: D. Boosts alertness without deep-sleep grogginess

    Longer naps may leave you groggier initially.

27. Obstructive sleep apnea should be suspected in a provider who:

    1. A. Has trouble falling asleep at night
    2. B. Snores, has apneas, stays sleepy
    3. C. Naps occasionally on days off
    4. D. Feels groggy right after a short nap
    Show answer

    Answer: B. Snores, has apneas, stays sleepy

    Untreated apnea impairs performance and health. Witnessed pauses in breathing and sleepiness despite adequate sleep time are classic. Trouble falling asleep suggests insomnia, and brief grogginess after a nap is normal sleep inertia.

28. A new paramedic can run 5 miles easily but strains her lower back on her first heavy stair-chair carry. Which addition to her training would best protect her back?

    1. A. Core and leg strength training
    2. B. More distance running
    3. C. Longer static stretches before shifts
    4. D. A back-support belt for every lift
    Show answer

    Answer: A. Core and leg strength training

    Endurance alone does not protect the spine under load. Core and leg strength let the legs do the lifting while the trunk keeps the back stable. More running builds aerobic capacity she already has. Stretching keeps range of motion but does not add lifting strength. Back belts have not been shown to prevent lifting injuries.

29. Core strength is particularly important because it:

    1. A. Improves balance on stairs only
    2. B. Stabilizes the spine during lifts
    3. C. Increases running speed
    4. D. Improves posture for appearance
    Show answer

    Answer: B. Stabilizes the spine during lifts

    It protects the lower back.

30. Warming up before physical exertion serves to:

    1. A. Replaces stretching entirely
    2. B. Builds strength for the lift
    3. C. Prepares muscles and joints
    4. D. Temporarily reduces strength
    Show answer

    Answer: C. Prepares muscles and joints

    It matters before a heavy lift as well. It increases blood flow and reduces injury risk. A warm-up prepares tissue for work; it does not build strength.

31. The FITT principle in exercise refers to:

    1. A. Frequency, intensity, time, and type
    2. B. Food, intake, timing, type
    3. C. Force, impact, tension, tone
    4. D. Fitness, injury, training, technique
    Show answer

    Answer: A. Frequency, intensity, time, and type

    It structures an exercise plan.

32. Exercise benefits mental health by:

    1. A. Replacing the need for formal therapy
    2. B. Distracting from problems only
    3. C. Improving mood and stress tolerance
    4. D. Reducing the body's need for sleep
    Show answer

    Answer: C. Improving mood and stress tolerance

    It is one of the most reliable stress tools. Sleep quality improves too.

33. A provider returning from injury should:

    1. A. Stay on light duty indefinitely
    2. B. Follow return-to-duty guidance
    3. C. Return once pain-free at rest
    4. D. Resume full duty immediately
    Show answer

    Answer: B. Follow return-to-duty guidance

    Premature return risks reinjury. Being pain-free at rest does not show the strength needed for lifting.

34. The relationship between shift length and performance is that:

    1. A. Rest breaks offset any shift length
    2. B. Performance declines with long shifts
    3. C. Shift length has no effect on safety
    4. D. Longer shifts improve care continuity
    Show answer

    Answer: B. Performance declines with long shifts

    EMS fatigue guidelines address this. The decline is most marked beyond 12 to 24 hours. Breaks help, but they do not cancel the effect of very long shifts.

35. Circadian low points occur typically:

    1. A. Roughly 2 to 6 a.m.
    2. B. Early evening hours
    3. C. Right after meals only
    4. D. Midday, around noon
    Show answer

    Answer: A. Roughly 2 to 6 a.m.

    Crash risk peaks there.

36. Rotating shifts forward, from days to evenings to nights, is generally:

    1. A. Easier to adapt to than backward
    2. B. Irrelevant to sleep or adaptation
    3. C. Worse for circadian adaptation
    4. D. Prohibited by federal rules
    Show answer

    Answer: A. Easier to adapt to than backward

    Forward rotation aligns better with circadian drift.

37. Which statement about caffeine is accurate?

    1. A. It clears the body within an hour
    2. B. It restores rested performance
    3. C. Late doses do not affect sleep
    4. D. It masks fatigue only temporarily
    Show answer

    Answer: D. It masks fatigue only temporarily

    Its half-life means late doses affect sleep. It does not restore performance to rested levels. Caffeine's half-life is about 5 hours, so late doses disturb sleep.

38. Weight management for shift workers is difficult partly because:

    1. A. Irregular meals, poor sleep, inactivity
    2. B. Sleep loss lowers appetite
    3. C. Shift work speeds up metabolism a lot
    4. D. Healthy food cannot be stored in the unit
    Show answer

    Answer: A. Irregular meals, poor sleep, inactivity

    Small consistent habits work better than extremes. Short sleep tends to increase appetite, and a cooler or planned meals make healthy food possible on shift.

39. Which best describes a sustainable approach to fitness for a provider?

    1. A. Regular moderate weekly activity
    2. B. Occasional very intense sessions
    3. C. Exercising only on days off
    4. D. Intense training before ability tests
    Show answer

    Answer: A. Regular moderate weekly activity

    Consistency beats intensity for injury prevention.