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CLIENT

ASSESSMENT
MATRIX

Name: Carl

FITT Principles

What
frequency do
you suggest?
Carl should do
cardio 5 times
per week.

What intensity
do you
suggest?
His cardio
work outs
should be at
46.5 VO2 this
is 10% under
his VO2 max
of 51.66

What time do
you suggest?

4 days wk for
muscle
training

The intensity
should be the
amount of
weight that
stress his
muscles to the
max of their
capacity

Carl should
start out with 3
sets of 8-10
reps with each
muscle group
worked.

Cardiovascular
Activity

Muscular
strength and
endurance

Carls time
should be at
least 30- 45
minutes a day
to start with.

What type of
activity do
you suggest?
I suggest Carl
jogs two
days/wk, and
uses the rec
center
treadmill and
bicycle two
days/wk. His
45 minute
flag football
on Sat. can
account for
the fifth day.
Carl is mostly
concerned
with his
upper body,
so we can
focus on that,
however all
groups need
to be worked.
He will do
bench
presses for
his chest,
testing out
how much
weight he
can handle to
start and be
able to do
the reps I
have
suggested.
Bicep curls
starting at
about 15 lbs.
Tricep curls
with the
same 15 lbs.
Pull-ups on a
pull up bar.

Flexibility

All five days of


his workouts

For flexibility,
it should be
just far in the
stretch as
possible
without pulling
the muscle too
far.

Before each
workout he
should doing 3
minutes of
Dynamic
stretching.

PROS
Principles

Explain how
you will utilize
the principle of
progression for
each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the principle
of regularity
for each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the overload
principle for
each
component of
fitness in your
exercise
prescription.

Cardiovascular
Activity

For cardio
progression,
Carl will
gradually work
up to doing 4560 minutes, at
80% HRR.

To keep Carl
exercising
regularly, The
intermural
sports
schedules
weekly are
enjoyable to
keep him
motivated.
The other
days, he
needs a
schedule, and
to set times
each day that

The overload
principle for
Carls cardio
would to keep
his Heart rate
up, to make
sure his
intensity keeps
increasing as
his endurance
improves. He
can jog faster,
or for a longer
distance in the
60 minutes.

Pushup. This
workout will
be done
every other
day. One the
opposite two
day, he will
work legs on
machines at
the rec. The
leg press
machine, leg
extensions,
and quad
curls
This will be
high knee
raise walking
extended
arm circles.

Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Carls cardio
routine
applies to
specificity,
because he is
targeting his
HR to
maximize his
heart
muscles, and
jogging is a
muscle
impact
exercise that
also targets
more major

Muscular
strength and
endurance

For muscles
strength, Carl
should add 2-5
lbs to his
upper body
weight lifting
and also
progressively
increase the
weight on the
leg machines
every week or
two.

Flexibility

The
progression of
flexibility will
can naturally
or he
continues to
stretch with
each workout.
He will be able
stretch and
reach further
each week.

CLIENT
ASSESSMENT
MATRIX

Name: Sally

are convenient
and will not
interfere with
school work.
He can have a
reward system
as well. For
every 2 weeks
he stays on
track, he could
treat himself
to a new video
game.
The above
goes for all
the
components of
cardio, muscle
strength

And flexibility.

muscle
groups.

The overload
Carl would do
here is by
adding heavier
weights as he
feels his
strength
improving. As
his current
weight get too
easy, he needs
to add enough
more to feel
the burn,
without
straining the
muscles.
With flexibility,
again, hold a
stretch for 10
to 15 seconds,
as far he can
without pulling
or straining the
muscle. The
overload is
when you have
to keep
stretching
further to
really feel the
stretch.

We are
targeting all
major muscle
groups for
over all
specificity,
while putting
extra
emphasis on
his upper
body,
because that
is his goal to
have better
upper body
strength.
The specify
of stretch for
flexibility is
the last step
to what his
muscles need
to cool down
and not
cramp up, so
he can keep
up his work
out without
injury.

FITT Principles
Cardiovascular
Activity

Muscular
strength and
endurance

Flexibility

What
frequency do
you suggest?
Sally should
start with 3
days per week.
She should
alternate every
other day at
first.

What intensity
do you
suggest?
Sally would
benefit from
using the RPE
method to
monitor
intensity,
starting at
about 11 on
the scale, or
fairly light.

What time do
you suggest?

I would not
recommend
muscle
endurance
initially, I just
want to get her
moving first so
as not to over
whelm her.
I suggest 3 to
5 times per
week

N/A

N/A

Just enough to
feel a slight
pull or stretch
of the muscle
being
stretched

Before and
after each of
cardio
workout, and
possibly add 2
more days,
total of 2
minutes of
dynamic
stretching
before, They
gentle
stretching
after her
cardio. Holding
a stretch for
10 to 15
seconds
initially.

Sally should
start out with
30 minutes of
cardio on each
of her 3 days.
She can break
that down into
3 10 minute
sessions as
needed.

What type of
activity do
you suggest?
I would start
Sally on a
stationary
bike if she
has access to
one. This will
put less
stress on her
legs and
joints. If no
bike, then I
would
recommend
walking.
N/A

Before
workout, the
dynamic
stretches or
warm ups will
be standing
up and sitting
down in a
chair or
walking in
place. The
stretches
after would
be reaching
as fall to toes
as possible,
stretching
side to side
at waist , and
stretching
and each arm
across chest
and holding

for time
specified.
PROS
Principles

Explain how
you will utilize
the principle of
progression for
each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the principle
of regularity
for each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the overload
principle for
each
component of
fitness in your
exercise
prescription.

Cardiovascular
Activity

Progression in
cardio would
be for Sally to
work toward
walking for at
least 30
consecutive
minutes 3-5
days a week

Sally will need


a schedule of
what days,
what time,
and for how
long. She
Could also get
an exercise
partner to help
to keep her
consistent.

Muscular
strength and
endurance

With
progression
toward muscle
strength, I
would
gradually work
toward adding
small (2-3lb)
hand weights
that she can
carry on her
walks, and
after a few
weeks of that,
she can add
ankle weights
too.

Sallys muscle
strengthening
is added into
her cardio,
this will save
her time and
she will be
more apt to
stick with it.

Flexibility

Progression in
flexibility for

Keeping her
dynamic

Sallys exercise
prescription
utilizes the
overload
principle for
cardio by
working her
way through
the RPE scale
until she is
working hard,
and eventually
getting her
heart up to
80% of max
HR.
Overload for
Sally starts the
minute she
begins her
program
because she
has been
sedentary for
so long, just
moving is
going to
overload her
muscles. As
her endurance
progresses,
adding small
weights will
overload her
muscles.
Overload in
flexibility is

Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
For Sally it is
important to
start with
getting her
moving.
Specificity is
focused first
on getting
her heart
rate up and
start getting
access
weight off.

Specificity for
muscle
strength
walking with
hand and
ankle
weights will
help target
both upper
and lower
body muscle
groups and
get her
toward her
goal of
weight loss,
and keep her
from needing
insulin shots.
Specificity for
flexibility for

Sally to get her


to a point
where she
could actually
get down on
the floor to
stretch her
legs by
stretching to
her toes,
stretching her
arms and back.

CLIENT
ASSESSMENT
MATRIX

Name: Jennifer

FITT Principles

What
frequency do
you suggest?
3 times per
week to start,
every other
day, (with the
exercise plan I
am
recommending
, she may need
to choose days
dependent on
weather.
3 times per
week with her
walks

Cardiovascular
Activity

Muscular
strength and
endurance

stretching
before her
walks, and
static
stretches after
as part of her
routine will
keep her
regular.

similar for all


clients, simply
by doing the
stretches, she
gradually can
stretch further
and longer for
each muscle
group.

Sally is
making sure
her arms,
legs and
back warmed
up well
before her
walks so she
doesnt get
cramps or
muscle
spasms. And
cool down
and stretch
her muscles
to help
prevent
injuries.

What intensity
do you
suggest?
75% of her
max HR, she
can figure this
out by taking
her pulse rate
several times
during her
walk.

What time do
you suggest?

What type of
activity do
you suggest?
Walking will
be Jennifers
preferred
type of cardio
and she can
incorporate
taking her
children with
her.

As many reps
as she can do
in 1 minute

1 minute per
exercise, 3
reps for each.

45 minutes per
session.

Jennifer is
going to get
her muscle
strengthenin
g at the
playground
with her
children. She
hand walk
across the
monkey bars,
pump her

Flexibility

3-5 times per


week

Stretching as
far as possible
without
causing pain
or injury.

a) 1-2
minutes
before
exercise
b) After
exercise
, hold
each
stretch
for 15
seconds

PROS
Principles

Explain how
you will utilize
the principle of
progression for
each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the principle
of regularity
for each
component of
fitness in your
exercise
prescription.

Explain how
you will utilize
the overload
principle for
each
component of
fitness in your
exercise
prescription.

Cardiovascular
Activity

Jennifers
progression in
cardio will be
gradually work
up to 5 days
per week and
walk further
and further in
her 45 minute

Getting her
children
involved and
making a
chart or
schedule for
each week. By
giving her
children a

For Jennifers
overload, she
be walking
faster to get
and keep her
heart rate at
80% HR max.
She can add
jog / walk in as

legs on the
swings, run
through a tire
obstacle
course, give
her smallest
child a ride
on her feet,
pumping her
legs up and
down in the
air.
a)Walking up
and down
stairs for
lifting knees
higher than
normal
b) Sit and
reach, arms
out shoulder
level and do
waist twists,
stretch each
arm across
chest, side
lunge and
hold, and
side to side
waist-bends.
Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Jennifers
specific goals
are to
improve her
cardio
endurance
and lose, if
she sticks
with her

walk

Muscular
strength and
endurance

Jennifers
muscle
strength
comes with
time and
consistency.
Her legs
muscles will
strengthen
from walking
and she can up
her time to 2
minutes, 3
reps for each
her muscle
strengthening
exercises.

Flexibility

With Flexibility,
Jennifer could
move into
getting a yoga
dvd and start
that 3 times
per week.

CLIENT
ASSESSMENT
MATRIX

Name: Justin

FITT Principles

What

reward system
for each week
completed, I
think that
would keep
Jennifer
motivated to
stick with her
program.
This chart will
incorporate
all

Three exercise
components.

What intensity

just walking
gets too easy
for her.

program she
will meet
these goals.

For overload in
Jennifers
program, she
can go faster
across the
monkey bars,
she can start
doing pull-ups
as many as
she can, and
gradually
progress to
more as her
strength
continues to
grow. She can
start using a
heavier child
with her leg
presses.
Overload in
Jennifers case
goes along
with her
progression, by
moving from
basic stretches
to yoga
moves, she is
getting the
overload she
needs to keep
improving.

Jennifer only
real goals
were to gain
cardio
endurance
and get more
exercise with
her children.
We know that
for optimal
hearth
benefits, all
major muscle
groups and
this workout
should
incorporate
that as well.

What time do

What type of

By doing
yoga the
program
should
target all
major
muscle
groups
for all
around
better
flexibility.

frequency do
you suggest?
At least 5 if not
all 7 days per
week.

do you
suggest?
Justins
intensity
should be a
level where he
can talk for a
few seconds,
but could not
carry on a
conversation.

you suggest?

Muscular
strength and
endurance

2-3
nonconsecutiv
e days per
week

Starting out
with lighter
weights, but
that will still
feel heavy
enough to
work the
muscles,
maybe 5 lbs to
start out.

a) With lighter
weights, Justin
should do
more reps, 1215, for three
sets.
b) as many as
possible in 1
minute

Flexibility

2-3 times per


week

As with all
clients
stretching
should be a far
as possible
with pulling or
pain in the
muscles

2-3 minutes
before
workout, and
holding each
after workout
stretch for 15
to 30 seconds

PROS
Principles

Explain how
you will utilize
the principle of
progression for
each
component of

Explain how
you will utilize
the principle
of regularity
for each
component of

Explain how
you will utilize
the overload
principle for
each
component of

Cardiovascular
Activity

Justin needs 60
minutes of
cardio each
day he
exercises.

activity do
you suggest?
I suggest
intermural
football team
that has
practice 1-2
times per
week, and
riding bike at
least 3 times
per week.
a) Justin will
use light
weight dumb
bells to do
chest
presses,
bicep curls,
and squats,
lifting the
weights from
the floor and
press up over
his head.
B)He will do
pushups and
pull ups as
well.
Soldier walk
for 1-2
minutes
before
workout, and
arm circles
for 1 minute
before. Sit
and reach,
side squats
with one leg
extended,
then reverse
sides.
Explain how
the
specificity
principle
applies to
each

fitness in your
exercise
prescription.

fitness in your
exercise
prescription.

fitness in your
exercise
prescription.

Cardiovascular
Activity

Progression in
cardio will be
the ability to
ride his bike
faster and
further within
his 60 minutes.

Overload will
be working out
at his football
practices at
80% HR, and
the same for
intensity on his
bike rides.

Muscular
strength and
endurance

Progression in
muscle
strength will
be doing more
of each activity
in the same
amount of
time.

Regularity will
be easy to
achieve,
because he
will have a
structured
team practice
schedule for
his intermural
football. He
will have
support from
other team
members. He
can also have
a buddy to
ride bikes with
to keep from
getting bored.
Following a set
schedule for
strength
training and
having a
spotter or
partner to help
keep him on
track.

Flexibility

Flexibility
progression
comes with
being
consistent and
gaining more
inches in his
stretches.

As long as he
logs all parts
of his routine,
including the
warm up and
cool down, he
will stay on
track.

The overload
principle will
be to add
heavier
weights to his
free weight
training as his
current ones
become too
easy.
Overload
incorporates
stretching
further as the
current stretch
becomes too
easy.

component
of fitness in
your exercise
prescription.
Justin want to
lose weight
and be more
conditioned
for football
that is why
the football
practice or
camp will
have the
right
specificity for
conditioning.

His muscle
strength
training is set
to
incorporate
all major
muscle
groups for
overall
conditioning.
Flexibility is
necessary to
be agile in
football,
which is
Justins
specific goal.