8th Grade Personal Fitness Plan Page 8
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11Overload and Progression
Each week your activity log needs to change to demonstrate you are working towards your fitness
goals. To do this, review the definition of overload and progression.
Definition of Overload
Overload is the amount of resistance or distance run to provide a greater stress on the body than it is
normally used to in order to increase fitness.
Example: Susie normally jogs 10 minutes, but today she is going to jog 30 minutes. She has
applied a greater stress on her body.
Definition of Progression
Progression is the way a person should increase the workout (weight lifted or distance run). It is a
gradual increase either in frequency, intensity, or time or a combination of all three components.
Example: On Monday, Susie is going to jog 10 minutes. On Tuesday, Susie will jog 12 minutes,
and on Wednesday she will jog 15 minutes. She is gradually increasing her jog time.
nd
For the 2
week of your planned activity log, choose 2 fitness areas you would like to improve:
Aerobic Capacity
Muscular Strength/Endurance
Flexibility
**Use the Overload and Progression principles, along with the 2 areas of fitness you
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chose to improve, and properly identify the changes in the 2
week of your activity
log.**
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