Fitness Program Eating

Disorders

UNTIL SICKNESS ARRIVES,

HEALTH IS NOT
CHERISHED.

Healthy Recipes

Reading Food Choosing A

 TABLE OF CONTENTS

2 Fitness program

6 FITT Formula

8 Reading Food Labels

11 A Healthy Diet

14 A Healthy Recipes

15 Eating Disorder

17 Work cited

2
 THE FIVE COMPONENTS
OF FITNESS

• Flexibility- The ability to move a joint through a full range of motion

• Why should you care? -
• Improved posture and balance- Your posture will most likely improve if you focus on
improving muscular flexibility. You may find it easier to relax if your body is in better
shape.
• Greater strength- It's essential to develop your strength as you get more flexible. This
ensures that your muscles are under the right amount of strain to support you and your
movements, assisting you in improving your physical fitness.
• Improved physical performance- By increasing your flexibility and allowing your
body to move more freely, you will be able to perform better physically.

• Body composition-The term "body composition" refers to the breakdown of the human body
into its main components: fat, protein, minerals, and body water. It more precisely defines your
weight and gives you a better picture of your overall health than previous techniques. Body
composition also analysis may reveal changes in fat mass, muscle mass, and body fat
percentage with pinpoint accuracy.
• Why should you care? The majority of diet and exercise goals are focused on weight
loss or gain, neglecting the reality that two people of the same sex and bodyweight
might have dramatically different body compositions. Body composition refers to the
amount of fat, bone, water, and muscle in a person's body. Body composition analysis is
a method of describing what makes up the human body, distinguishing between fat,
protein, minerals, and body fluids to give you a picture of your health.
3
 COMPONENTS OF FITNESS

• Cardiorespiratory fitness- Cardiorespiratory fitness refers to the ability of the circulatory and
respiratory systems to deliver oxygen to skeletal muscles during extended physical activity.
• Why should you care? Cardiorespiratory endurance is a test of an individual's aerobic
fitness and overall health. A person with good cardiorespiratory endurance can usually
keep up with a high-intensity workout for longer. People trying to lose weight should
focus on increasing their cardiorespiratory endurance since higher-intensity aerobic
activities can help them burn more calories.

• Muscular endurance-The capacity of a muscle to deliver force repeatedly and consistently

throughout time is referred to as muscular endurance. Stamina is another term for muscle
endurance. Long-distance running is a sport that requires a lot of muscular endurance.
Throughout the marathon, a marathon runner's body repeats the same motion and stride. Their
muscles must have a high level of endurance to avoid injury or undue exhaustion.
• Muscular strength- The amount of force you can exert or the amount of weight you can lift is
referred to as muscular strength.
• Why should you care?
• If you improve your muscle endurance, it will be easier to carry out everyday tasks and
responsibilities. Muscle endurance exercise will increase your stamina, allowing you to
transition from your job to, say, playing with your children. Doing a repeated physical job
like gardening, raking leaves, or cleaning your automobile will become less taxing.
• Muscle development aids in the development of strong, healthy muscles and bones. This
aids in the development of healthy posture and the relief of back discomfort. You'll also
have better stability, balance, and flexibility, reducing the likelihood of accidents and falls.

4
 WHAT ARE BENEFITS OF EXERCISES:

1. Exercise helps you sleep better if you're having trouble sleeping. Regular physical exercise
can assist you in falling asleep sooner, sleeping better, and sleeping deeper. Just avoid
exercising too close to bedtime if you don't want to be too energetic to sleep.
2. Exercise controls weight- Exercising might help you prevent gaining weight or maintain your
current weight loss. When you engage in physical activity, you burn calories. Regular gym
visits are good, but if you don't have time to exercise every day, don't worry. To get the
benefits of exercise, simply become more active throughout the day – take the stairs instead of
the elevator, or increase your household chores.
3. Exercise helps to prevent and treat illnesses and disorders. Being active increases high-
density lipoprotein (HDL) cholesterol, the "good" cholesterol, and lowers harmful
triglycerides, regardless of your current weight. This two-pronged attack maintains your blood
flowing freely, lowering your risk of cardiovascular disease.
4. Exercise boosts mood- in need of a pick-me-up? When you exercise frequently, you may feel
better about yourself and your looks, which may enhance your confidence and self-esteem.
5. Exercise gives you more energy—are you exhausted from grocery shopping or home chores?
Regular physical exercise can help you strengthen your muscles and increase your stamina.
Exercise helps your cardiovascular system operate more efficiently by delivering oxygen and
nutrients to your tissues. Exercise helps you sleep better.

5
 FITT PRINCIPLE FOR FLEXIBILITY
 
F R E Q U E N C Y – AT L E A S T 3 D AY S A W E E K
 
I N T E N S I T Y – S T R E T C H T O S L I G H T D I S C O M F O RT, N O T T O PA I N .
 
TIME – 10- 30 SECONDS
 
T Y P E – D Y N A M I C O R S TAT I C S T R E T C H I N G

6
 FITT FORMULA

F = MINIMUM OF 3 TIMES A
WEEK

I = WITHIN YOUR TARGET

HEART RATE ZONE

T = MINIMUM 20 MINUTES

T = AEROBIC EXERCISE

7
READ A FOOD
LABEL

Sample Label for Frozen Lasagna

8
 READING FOOD LABELS

• Start here- Look at the number of servings in

the package (servings per container) and the
serving size on the Nutrition Facts label first.
The serving size indicates the quantity of food
or drink that most individuals consume on a • Check calories Calories are a
regular basis. It is not intended to be a unit of measurement for the
guideline for how much you should eat or amount of energy contained in
drink. It's critical to remember that all a portion of particular item.
nutritional values on the label, including the Then you'd eat 4 portions for a
number of calories, pertain to the serving size. total of 1,120 calories. Balance
Pay attention to the serving size, as well as the the amount of calories you eat
number of servings in the food box. For and drink with the number of
instance, you may consider if you're eating 12
calories your body requires to
servings, 1 serving, or more.
attain or maintain a healthy
body weight. Keep in mind that
the amount of servings you
Nutrients to get less of: Saturated fat, sodium, consume influences how many
and added sugars are three nutrients to limit. calories you ingest. Obesity
Saturated fat, salt, and added sugars are three and overweight are connected
nutrients mentioned on food labels that have to consuming too many
been linked to negative health impacts — and calories each day.
Americans consume much too much of them,
according to suggested limits. Consuming too
much saturated fat and salt, for example, has
been linked to an increased risk of developing
cardiovascular disease and high blood
pressure. It might be difficult to satisfy key
nutritional demands while keeping under
calorie limitations if you consume too much
added sugar.

9
 READING FOOD LABLES

• Nutrients to get more of: Dietary Fiber,

Vitamin D, Calcium, Iron, and
Potassium are all nutrients that should
be increased. Dietary fiber, vitamin D,
calcium, iron, and potassium are some
of the nutrients on the label that
Americans don't get enough of.
Increasing the frequency of bowel
movements, lowering blood glucose
and cholesterol levels, and reducing
calorie intake can all be achieved by
eating a diet high in dietary fiber.
Vitamin D, calcium, iron, and
potassium-rich diets help lower the risk
• Quick Guide- The percentage of the
of osteoporosis, anemia, and high blood
pressure. Daily Value (percent DV) for each
nutrient in a serving of food is called the
percent Daily Value (percent DV). The
Daily Values are nutritional reference
amounts that should be taken or not
exceeded each day (in grams,
milligrams, or micrograms). The percent
daily value (percent DV) of a nutrient in
This Photo by Unknown Author is licensed under CC BY-NC

a serving of food reflects how much it

contributes to a daily diet.

10
 CHOOSE A HEALTHIER DIET

• One of the most essential things you can do to preserve your health is to eat a healthy, balanced
diet. In reality, your lifestyle choices and behaviors, such as eating a balanced diet and staying
physically active, can prevent up to 80% of early heart disease and stroke
• .A heart-healthy diet can help you reduce your risk of heart disease and stroke by doing the
following:
• cholesterol levels are being improved
• lowering the blood pressure
• assisting you in maintaining a healthy weight and blood sugar level

11
 MY PLATE

• Fruit consumption has health

advantages; persons who consume
1. Fruits-consume a variety of fruits of
more fruits and vegetables as part of
various hues 
a balanced diet are less likely to
develop chronic illnesses.
• A diet high in fruits and vegetables can lower
blood pressure, lessen the risk of heart disease
2. Vegetables -The more vegetables you
and stroke, prevent some forms of cancer,
have, and the more variety you have, the
reduce the risk of eye and digestive issues, and
better.  have a beneficial influence on blood sugar,
1. Potatoes and French fries are not included.  which can help control hunger.
• Protein is the primary component of muscular
3. Protein-  Fish, chicken, beans, and nuts tissue. When you perform strength training,
are all high in protein. I try to avoid red eating enough protein helps you retain your
meat and cheese, as well as bacon, cold muscle mass while also promoting muscular
development. Several studies have shown that
cuts, and other processed meats. 
consuming a high-protein diet can help you
gain muscle growth and strength
4. Grains-  Whole grains come in a variety • Protein, fiber, B vitamins, antioxidants, and
of shapes and sizes (right whole- wheat trace elements are all abundant in whole
bread, whole- grain pasta, and brown grains (iron, zinc, copper, and magnesium). A
rice). Allow me to refine greens (like diet heavy in whole grains has been related to
white rice and white bread)  heart disease, type 2 diabetes, obesity, and
many forms of cancer. 
5. Dairy-Water, tea, or coffee are all good
options (with little or no sugar). Limit • Sugary beverage consumption and the obesity
your milk/dairy intake (1–2 servings per epidemic Obesity and obesity-related diseases
day) and juice intake (1 small glass per can be reduced by lowering sugar-sweetened
12

day). Sugary beverages should be beverage consumption, according to scientific

avoided.  evidence. 
TRY EATING SOMETHING SIMILAR BUT
HEALTHIER

13
 HEALTHY RECIPE

GREEN TEA NOODLES WITH STICKY SWEET

CHILLI SALMON

• INGREDIENTS • METHOD
• 1/2 cup (125ml) peanut oil • 1.
• 1 tbs finely chopped ginger • Preheat oven to 220°C. Heat
peanut oil in a small saucepan
• 3 long green shallots, thinly sliced over low heat. Add ginger, long
• 1 lemongrass stalk (white part only), green shallot, lemongrass and a
finely grated pinch of salt. Cook, stirring
occasionally, for 6-8 minutes until
• 1 1/2 tbs runny honey long green shallot is very soft but
• 2 tbs extra virgin olive oil not coloured. Remove from heat
and cool.
• 80g chilli paste in soybean oil
• 2.
• 600g whole skinless salmon fillet, pin- • Meanwhile, combine honey, olive
boned oil and chilli paste in a bowl. Stir to
• 240g packet dried green tea noodles combine. Line a baking tray with
baking paper and add salmon. Rub
• 1/3 cup (80ml) lime juice honey mixture over salmon to
• 2 1/2 tsp caster sugar coat, then season. Roast for 12-15
minutes for medium. Set aside,
• 2 tsp fish sauce loosely covered with foil, to rest
• 1/2 tsp chilli flakes, plus extra to serve for 5 minutes.
• 3.
• Toasted sesame seeds & micro shiso
leaves, to serve • Cook noodles according to packet
instructions. Drain and rinse
briefly with warm water.
• 4.
• Whisk lime juice, sugar, fish sauce
and chilli flakes into the shallot oil
mixture. Place noodles in a large
bowl with three quarters of14the
shallot oil, season and toss to
combine. Arrange on a serving
 WHAT ARE EATING DISORDERS

• Eating disorders are behavioral illnesses marked by

significant and persistent changes in eating habits, as
well as painful thoughts and emotions. Anorexia
nervosa, bulimia nervosa, binge eating disorder,
avoidant restricted food intake disorder, other specified
feeding and eating disorder, pica, and rumination
disorder are examples of eating disorders. Eating
disorders impact up to 5% of the population and are
most prevalent throughout adolescence and young
adulthood. Restrictive eating or avoidance of specific
foods, binge eating, purging by vomiting or laxative
usage, and obsessive exercise are all behaviors
connected with eating disorders.

15
 AN EATING DISORDER

BINGE EATING DISORDER SYMPTOMS

• Binge eating disorder is one of the • Some of the most frequent indicators of
most common eating disorders, binge eating disorder include:
especially in the United States • Despite not being hungry, consuming
(10Trusted Source). During binges, for huge amounts of food quickly, in
example, people typically consume secrecy, and until uncomfortably full
abnormally large amounts of food in a
short period of time and lose control. • During binge eating episodes, you
People with binge eating disorders do may feel out of control.
not count calories or participate in • When thinking about binge eating,
purging behaviors like vomiting or you may experience sentiments of
excessive exercise to compensate for humiliation, disgust, or guilt.
their binges. • There will be no purging behaviors
used, such as calorie restriction,
vomiting, or extreme exercise.
• People with binge eating disorder
regularly and uncontrollably consume • To compensate for the bingeing,
large amounts of food in short periods employ exercise, laxatives, or
of time. Unlike those with other eating diuretics.
problems, they do not purge. • The majority of people who suffer from
binge eating disorder are overweight or
obese. This might place them at a
higher risk of obesity-related medical
issues including heart disease, stroke,16
and type 2 diabetes.
 ANOREXIA NERVOSA VS BULIMIA NERVOSA

ANOREXIA NERVOSA BULIMIA NERVOSA

• Anorexia (an-o-REK-see-uh) • Bulimia (boo-LEE-me-uh) nervosa,

Nervosa — often simply called commonly called bulimia, is a
anorexia — is an eating disorder serious, potentially life-threatening
characterized by abnormally low eating disorder. People with bulimia
body weight, an intense fear of may secretly binge — eating large
gaining weight, and a distorted amounts of food with a loss of
perception of weight. To prevent control over the eating — and then
weight gain or to continue losing purge, trying to get rid of the extra
weight, people with anorexia calories in an unhealthy way. To get
usually severely restrict the amount rid of calories and prevent weight
of food they eat. No matter how gain, people with bulimia may use
much weight is lost, the person different methods.
continues to fear weight gain
• ****************************
• ***************************
• Physical Symptoms
Physical Symptoms • Obsessing about your body's form and weight
• Dizziness or fainting
• Fearful about putting on weight
• Bluish discoloration of the fingers
• When you don't need them, use laxatives,
• Hair that thins, breaks or falls out diuretics, or enemas after you eat
• Soft, downy hair covering the body • Between binges, try fasting, calorie
• Absence of menstruation restriction, or avoiding particular meals.
• Excessive use of dietary supplements or
herbal items for weight reduction
17
 WORK CITED

• “60 Healthy Dinners You Can Cook in 30 Minutes.” Delicious.com.au, 

www.delicious.com.au/recipes/collections/gallery/60-healthy-dinners-you-can-cook-in-30-minutes
/1vo4q819
.  
• “7 Great Reasons Why Exercise Matters.” Mayo Clinic, Mayo Foundation for Medical Education and
Research, 8 Oct. 2021, 
www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389.  
• “Anorexia Nervosa.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 20 Feb.
2018, www.mayoclinic.org/diseases-conditions/anorexia-nervosa/symptoms-causes/syc-20353591
.  
• “Bulimia Nervosa.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 10 May
2018, www.mayoclinic.org/diseases-conditions/bulimia/symptoms-causes/syc-20353615.  
• “Cardiorespiratory Endurance: Importance and How to Improve.” Medical News
Today, MediLexicon International, www.medicalnewstoday.com/articles/325487#importance.  
• Center for Food Safety and Applied Nutrition. “How to Understand and Use the Nutrition Facts
Label.” U.S. Food and Drug Administration, FDA, 
www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label.  
• Cronkleton, Emily. “6 Ways That Being Flexible Benefits Your Health.” Healthline, Healthline Media,
29 May 2020, www.healthline.com/health/benefits-of-flexibility#benefits.  
• Cronkleton, Emily. “Muscular Strength: Benefits, Exercises, and More.” Healthline, Healthline
Media, 31 Oct. 2019, 
www.healthline.com/health/exercise-fitness/muscular-strength#strength-vs-endurance.  
• “Healthy Eating Basics.” Heart and Stroke Foundation of Canada, 
www.heartandstroke.ca/healthy-living/healthy-eating/healthy-eating-basics.  
• Salyer, Jesica. “Muscular Endurance Exercises: Top 5 Workouts.” Healthline, Healthline Media, 25
July 2017, www.healthline.com/health/fitness-exercise/muscular-endurance-exercises.  
• What Are Eating Disorders?, 
www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders.  
• “What Is Body Composition.” InBody USA, 10 Aug. 2021, inbodyusa.com/general/what-is-body-
composition/.  
18
• “Why Is Muscle Endurance Important?” LIVESTRONG.COM, Leaf Group, 
www.livestrong.com/article/331420-why-is-muscle-endurance-important/.