3.3.1 Principles of overload

• The Principle of Overload requires gradual increases in stress to improve fitness.


  True
• Gradually increasing one or more FITT factors leads to progressive overload.


  True
• Adjusting the FITT factors systematically can lead to improved fitness and performance.


  True
• Systematically increasing the workload on the body leads to improved fitness.


  True
• Progressive overload is essential for continuous fitness improvement.

  True
• What does the FITT Principle outline for applying the Principle of Overload?

  Key training factors
• Increasing the intensity of training involves working at a higher effort
• Match the physical activity with an example of applying the FITT Principle for overload:

  1️⃣ Running

  2️⃣ Gradually increase running speed

  3️⃣ Strength Training

  4️⃣ Lift heavier weights or add reps
• Progressive overload involves gradually increasing the workload to force the body to adapt
• What does the Principle of Overload state is necessary to improve fitness?

  Increase stress on the body
• The Principle of Overload states that fitness improvement requires a gradual increase in stress
• What is an example of increasing the frequency factor in the FITT Principle?

  Training 3 times per week
• How can the frequency factor be adjusted in training to apply the Principle of Overload?

  Increase training days
• What is an example of increasing the time factor in the FITT Principle for swimming?

  Swim longer distances
• What is an example of progressive overload for a runner?

  Increase weekly mileage