FITT 1 Full Set

Eating Disorder

An illness characterized by irregular eating habits and stress concern about size; usually appears during teen years or adulthood and often coexists with anxiety or depression.

Genetic

Some genes contribute to eating disorders and are linked to traits like obsessive thinking, perfectionism, sensitivity to reward and punishment, and emotional instability.

Biochemical

Vitamins have many biochemical functions; deficiency or imbalance may relate to eating disorder symptoms.

Anorexia Nervosa

Characterized by low weight, fear of gaining weight, and a strong desire to be thin, resulting in food restriction.

Bulimia Nervosa

Characterized by binge eating followed by vomiting, laxative use, or excessive exercise to avoid weight gain.

Binge Eating Disorder

Characterized by eating large amounts rapidly, feeling uncomfortably full, and guilt or shame after eating.

Psychological

Common in people with depression, anxiety, OCD, low self-esteem, hopelessness, or perfectionism.

Cultural

Exposure to cultural pressures about body weight and appearance can lead to eating disorders.

Environmental

Caused by relationship problems, abuse, activities that promote thinness, peer pressure, or bullying about appearance.

Eating Disorders are Illnesses

They are not character flaws or choices; people with them can be underweight, normal, or overweight.

Emotional Eating

Eating because of emotions like stress, boredom, or loneliness rather than hunger.

Tips to Stop Emotional Eating 

1. Identify triggers (stress, boredom, emotions).

2. Find other ways to cope.

3. Practice mindful eating.

4. Pause and think before eating.

Tips to Avoid Social Eating

1. Say no to too much food.

2. Manage and control yourself.

3. Make a decision.

4. Change habits.

5. Encourage others.

6. Know your limits.

7. Keep yourself busy

Tips for Distracted Eating

1. Make time to eat.

2. Take a break from gadgets.

3. Chew food mindfully and focus on eating.

Static Warm-up

Staying in one position while stretching or preparing muscles for activity.

Dynamic Warm-up

Moving from one place to another to increase body movement and flexibility.

F – Frequency

How often you exercise.

I – Intensity

How hard you perform the exercise.

T – Time

The duration or period of the exercise.

T – Type

The kind of exercise you are doing

Fitness

The ability to carry out daily tasks efficiently with enough physical capacity to cope with the physical needs of life.

Physical Fitness

refers to the ability of an individual to perform his daily tasks efficiently without undue fatigue and has some extra “reserves” in case of emergency.

Social Fitness

is the ability to mingle with different types of people and interest and concern for others.

Emotional Fitness

refers to the ability of an individual to control his emotions or feelings.

Mental Fitness

is the ability to cope with common problems of everyday living.

Spiritual Fitness

is the beliefs and practices that strengthen your connectedness with sources of hope, meaning, and purpose.

Total Fitness

It refers to the fitness of the whole person including physical, mental, social, emotional and spiritual fitness.

Cardiorespiratory Endurance

the ability of the lungs and heart to take in and transport oxygen to the working muscles.

Muscular Endurance

the ability of the muscles to apply a submaximal force repeatedly or sustain a muscular contraction for a certain period of time.

Muscular Strength

the maximal one effort force that can be exerted against a resistance.

Flexibility

the functional capacity of a joint to move through a full range of motion.

Body Composition

the ratio of lean body tissue (muscle and bone) to body fat tissue.

Agility

quickness of movement.

Speed

the ability of the individual to make a successive movement of the same kind in the shortest time.

Balance

the state of equilibrium.

Power

the ability to release maximum force in the shortest period of time; the ability of the muscle to exert effort.

Reaction Time

the amount of time it takes to start a movement once your senses signal the need to move.

Coordination

the ability to use the senses together with body parts in performing tasks smoothly and accurately.

Feet Together / Feet Parallel

Feet 1 inch apart, toes forward, arms at sides. (Standing Positions)

Stride Position

Feet 12 inches apart, weight on both feet, trunk at center, arms at sides. (Standing Positions)

Lunge Position

Bend one knee, other leg straight, hands on hips. (Standing Positions)

Half-Knee Bend

Feet together, bend knees 45°, body erect, hands on hips. (Standing Positions)

Full Knees Bend / Squat

Knees fully bent, sit on heels, weight on balls of feet. (Standing Positions)

Long Sitting

Legs extended forward, toes pointed, trunk erect, hands on hips. (Sitting Positions)

Hook Sitting

Bend knees close to the body, trunk erect, hands on shin. (Sitting Positions)

Long Sitting Rest

Legs extended forward, hands at rear on floor, body straight. (Sitting Positions)

Tuck Sitting

Knees close to body, round back, hold shin, forehead to knees. (Sitting Positions)

Stride Sitting

Legs spread apart, trunk erect, hands on thighs. (Sitting Positions)

Side Sitting

One leg bent, other leg sideward, hands on knees. (Sitting Positions)

Hurdle Sitting

One leg bent at back, other extended diagonally forward. (Sitting Positions)

Heels Sit

From kneeling, sit on heels, toes pointed, hands on hips. (Sitting Positions)

Cross Sitting

Legs crossed in front. (Sitting Positions)

Frog / Tailor Sitting

Soles together, knees apart. (Sitting Positions)

Kneeling

Knees close together, body erect, hands on hips. (Kneeling Positions)

Stride Kneeling

Knees apart, kneeling on both knees. (Kneeling Positions)

Half-Kneeling (Right/Left)

One knee kneeling, other in front, hands on hips. (Kneeling Positions)

One Leg Extended Kneeling

One leg extends sideward, forward, or backward. (Kneeling Positions)

Back / Supine Lying

Lying on back, body extended, arms overhead, toes pointed. (Lying Positions)

Front / Prone Lying

Front body on floor, arms forward, toes pointed. (Lying Positions)

Side Lying

Side on floor, one arm overhead, other bent, toes pointed. (Lying Positions)

Hook Lying

Back lying, knees bent, feet close to buttocks, arms overhead. (Lying Positions)

Tuck Lying

Back lying, knees to forehead, hold shin. (Lying Positions)

Supine / Back Arm Support

Lift body, straight arms, body extended. (Arm Support Positions)

Prone / Front Arm Support

Lift body from prone, one straight line. (Arm Support Positions)

Side Arm Support

Support body with one arm, body extended. (Arm Support Positions)

Dog Stand

Hands and knees supporting body, elbows straight, toes pointed. (Four-Base Positions)

Bridge Stand

From hook sitting lift trunk, legs + arms in right angle to trunk. (Four-Base Positions)

Hands on Waist

Hands on waist, thumbs back. (Hand Positions)

Hands on Chest

Thumbs touching chest, elbows in line with shoulders. (Hand Positions)

Hands on Shoulders

Fingertips touching shoulders, rib cage lifted. (Hand Positions)

Hands on Neck

Hands behind neck, elbows in line with shoulders. (Hand Positions)

Hands on Hips

Hands on hips, thumbs pointing back, fingers front. (Hand Positions)

Arms Forward

Arms forward, palms facing each other, shoulder level. (Arm Positions)

Arms Sideward

Arms sideward, palms down, shoulder level. (Arm Positions)

Arms Upward

Arms up, elbows near ears, straight line with body. (Arm Positions)