3.3.1 Principles of overload

• What does the principle of overload state in physical training?

  Greater than normal stress
• Match the type of training with its effect:

  Normal Training ↔️ Maintains current capabilities

  Overload Training ↔️ Improves capabilities
• The intensity component of overload refers to the difficulty or challenge of the training.
• Increasing the frequency of training means exercising more regularly.

  True
• What is the purpose of gradual progression in overload training?

  Avoid injury and optimize gains
• Gradual progression involves slowly increasing the intensity, duration, or frequency over time.
• Match the FITT component with its application in overload training:

  Frequency ↔️ Increase sessions per week

  Intensity ↔️ Increase exercise difficulty

  Time (Duration) ↔️ Extend workout length

  Type ↔️ Vary exercise type
• What does the FITT principle provide a framework for?

  Applying the principle of overload
• Gradual progression in overload training is key to avoiding injury and maximizing benefits.


  True
• What does the principle of overload state is necessary to improve fitness?

  Greater than normal stress
• Normal training applies a greater than normal training stimulus.

  False
• The principle of overload states that in order to improve fitness, the body must be subjected to a greater than normal stress or demand
• Normal training maintains current fitness levels, while overload training improves them over time.


  True
• What are the three components of overload?

  Intensity, duration, frequency
• What does increasing the duration of training involve?

  Exercising for a longer time
• Steps to apply the principle of overload:

  1️⃣ Increase intensity, duration, or frequency

  2️⃣ Subject the body to greater stress

  3️⃣ Allow the body to adapt

  4️⃣ Improve fitness capabilities
• Progressive overloading helps avoid injury and optimizes fitness gains.


  True
• What does the FITT principle provide a framework for in overload training?

  Applying the principle of overload
• Why is gradual progression important when applying the FITT principle to overload training?

  Avoid injury and maximize gains
• One component of the FITT principle is frequency, which refers to the number of training sessions per week
• Match the FITT component with its application in overload training:

  Frequency ↔️ Increase sessions per week

  Intensity ↔️ Increase exercise difficulty

  Time (Duration) ↔️ Extend workout length

  Type ↔️ Vary exercises
• Overload training improves fitness levels over time
• Match the overload component with its description:

  Intensity ↔️ Difficulty of training

  Duration ↔️ Length of time training

  Frequency ↔️ How often training occurs
• What is the primary goal of gradual progression in overload training?

  Allow for adaptation
• Progressive overloading helps avoid injury and optimize fitness gains.


  True
• What are the three key components of overload training?

  Intensity, duration, frequency
• Overload training applies greater stress than normal training.


  True
• Overload training improves fitness level over time
• Does overload training require gradual progression?

  Yes
• What are two components to increase in strength training to apply overload?

  Intensity, frequency
• The principle of overload requires the body to adapt
• What is the purpose of gradual progression in overload training?

  Avoid injury, optimize gains
• The FITT principle includes frequency, intensity, time (duration), and type
• What are the three key components of the overload principle?

  Intensity, duration, frequency
• The principle of overload requires applying a greater than normal stress
• Steps to apply overload in strength training:

  1️⃣ Increase weight lifted

  2️⃣ Add an extra workout day

  3️⃣ Gradually challenge the body
• Order the steps to increase overload components in training:

  1️⃣ Maintain current fitness level

  2️⃣ Identify a component to increase

  3️⃣ Incrementally increase the component

  4️⃣ Monitor body's response

  5️⃣ Adjust as needed
• The FITT principle can be used to apply the principle of overload
• Match the training activity with an example progression:

  Cardio ↔️ Increase running distance

  Strength Training ↔️ Increase weight lifted
• What are the three key components of the overload principle?

  Intensity, duration, frequency