CARL

Client Assessment Matrix - FITT Principles

FREQUENCY
3 days/week

INTENSITY

TIME
At least 30
minutes

Mondays and Wednesdays at the rec center, 30 minutes of

jogging, cycling, or swimming as desired; and Saturdays
football scrimmage.

3 days/week

Mostly moderate, up
to intense as much as
possible without
stressing EIA
Moderate

Approx 30
minutes

Weight training, Tuesdays = upper body, Thursdays = lower

body/abs, Saturdays = football scrimmage (full body). Tue/Thu
do at least 3 sets of 8 reps for each exercise, with as much
weight necessary to where the last 2-3 reps are difficult to finish
(but in proper form). Tue = Bench press, lat pull down, back
extensions, front and lateral raises, barbell curls, and bench
dips. Thu = barbell squat, leg presses and extensions, dumbbell
lunges, standing heel raises, decline crunches, and decline
oblique.

5 days/week

Moderate

10 minutes

5 minutes of dynamic stretching pre-workout (like calf/toe

raises, knee hugs, lunges, arm rotations, steeple squats, and
cadence burpees), and 5 minutes of static stretching postworkout (like hip stretch, pigeon pose, upward/downward dog,
triangle left/right, warrior 1 left/right, and wide stance forward
bend).

Cardiovascular
Activity

Muscular
strength and
endurance

Flexibility

TYPE OF ACTIVITY

CARL
Client Assessment Matrix - PROS Principles

Cardiovascular
Activity

Muscular
strength and
endurance

Flexibility

PROGRESSION

REGULARITY

With all exercises, work in bouts of

higher intensity start with 30 seconds
at a time, up to 1 minute of sprints or
higher intensity on the bike. To change
it up a bit, another option on Mon
and/or Wed is to do circuits where you
sprint a lap after each body-weight
exercise.

Add a 20 minute low to

moderate intensity cardio
session before weight
training on Tuesdays and
Thursdays, while still
maintaining cardio originally
done on Mondays and
Wednesdays. If circuits are
done, do for 20 minutes total.
Keep original weight lifting
on Tue/Thu and add in either
another weight lifting session
on Mon/Wed, or circuits on
Mon/Wed there are
options to break monotony.

Sprinting or higher
resistances should help to
overload the body.

All the sprinting will help

build his cardiovascular
endurance over time.

Circuits change up the

routine so the body doesnt
have a chance to plateau;
and adding in extra days of
regular weight lifting gives
more chance for the body
to get stronger. Also, for
weight training routines,
every two weeks, add 5-10
lbs to each exercise and
lessen to 6 reps until 8 can
be achieved again.

All workouts should build on

top each other to improve
muscular strength (especially
with heavier weights), and
circuits will help with
muscular endurance.

Do before each workout

Additional to dynamic
stretching; hold poses for
longer to get deeper
stretches.

Full-body stretching that will

help with overall flexibility
and warming up.

One option on Mon and/or Wed, do

circuit Training with Mon being lowerbody/ab exercises (lunges, squats, calf
raises, flutter kicks, butterfly situps, and
squat thrusts), and Wed being upperbody exercises (wide push-ups, triceps
dips, biceps curls, Superman, arm
circles, and diamond push-ups). The
other option is to do the usual weightlifting routine, but Mon lower-body,
and Wed upper-body (so it still
alternates with original Tue/Thu
routine).
Add in 3-5 rounds of Sun Salutations
See
http://www.youtube.com/watch?v=uM
V4Nq6jpu0
for how to practice

OVERLOAD

SPECIFICITY

SALLY
Client Assessment Matrix - FITT Principles

FREQUENCY
Cardiovascular
Activity
Muscular
strength and
endurance

Flexibility

INTENSITY

3 days/week

Low

1 day/week

3 days/week

TIME

TYPE OF ACTIVITY
Walking, stationary bike, swimming

Low

Shoot for 30 min,

can break up into
10-min sessions
Around 10 minutes

Low

Approx 3-5 minutes

When possible, especially at the desk job, take time to perform

the following 6 stretches: upper and middle back stretch,
seated head tilts, seated neck rolls, should shrugs and circles,
wrist stretches at the desk, and seated ankle circles and
stretches. See
http://www.fitday.com/fitness-articles/fitness/exercises/6-flexib
ility-exercises-for-the-office.html#b
for more details.

Do 3 sets of 8 reps for each exercise. Wall pushups (try to get

arms to 90 degree angle), squats, and planks (start with 10
seconds for 3 times total).

SALLY
Client Assessment Matrix - PROS Principles

PROGRESSION

Cardiovascular
Activity

Muscular
strength and
endurance

Flexibility

REGULARITY

OVERLOAD

SPECIFICITY

Bump it up a notch to brisk walking,

cycling, or swimming.

5 days/week for 30 minutes

total can break up into 10
minute sessions and do
different activities
throughout the day.

Brisk activities will elevate

the HR more.

Brisk walking will improve

overall cardio fitness and
further any weight loss
efforts.

Progress to modified push-ups, squats,

plank, lunges, and half sit-ups.

3 days/week

All exercises target a fullbody workout.

Practice flexibility every day

7 days/week for at least 10

minutes

1st and 3rd day, do 5 sets

of 12 reps of each exercise;
on the 2nd day, do 1-min of
each exercise then rest for
1-min.
Getting much-needed
flexibility throughout week

Keeps body flexible so other

daily tasks are easier.

JENNIFER
Client Assessment Matrix - FITT Principles

FREQUENCY

Flexibility

TIME

3 days/week

Moderate

15 minutes

2 days/week
(Tue/Thu for
example)
At least 3 days a
week, try for 5.

Moderate

Approx 10 minutes

Moderate

3-5 minutes

Cardiovascular
(Mon/Wed/Fri for
Activity
example)
Muscular
strength and
endurance

INTENSITY

TYPE OF ACTIVITY
Walk around outside during lunch break, and take any stairs
for good measure (assuming she gets an hour for lunch and
can also pack lunch so she can walk and then eat).
3 sets of 10 reps of each exercise: modified push-ups, halfsitups, squats, and lunges.
Do 3 sets (2 rounds = set: 1 on left side, 1 on right side) Sun
Salutations to help increase flexibility, do before lunchtime
workout or when you wake up in the morning. See
http://www.youtube.com/watch?v=uMV4Nq6jpu0 for how to
practice. Stretch as deep into each pose as possible, dont
worry if you can barely touch your toes yet, just get
moving. :)

JENNIFER
Client Assessment Matrix - PROS Principles

PROGRESSION

REGULARITY

OVERLOAD

SPECIFICITY

Cardiovascular
Activity

Since she enjoys walking so

much and its a great way to
get cardio daily, stick with
walking, just do more of it.

5 days/week for 30 min. If she

can still only do 15 min during
lunch break, try doing 15 min
or all 30 min before work.

She has now increased PA She can finally reach the CDC
by 105 minutes/week
recommendation of 150 minutes of
moderate cardio activity each week.

Maintain 2 days/week.

Increased to 5 sets of 10.

Muscular
strength and
endurance

Progress to regular pushups,

full or butterfly situps, squats,
lunges, and add in some
burpees.

Progressing to full movements of all

exercises should target more muscle
groups and help assist desired weight
loss.

Work up to 6 sets of Sun

Salutations

5 days/week, shoot for right

after waking up

Doing twice as many

stretches for flexibility.

If she moves slower through the

poses, another benefit is increased
muscular strength in addition to the
full-body stretch

Flexibility

JUSTIN
Client Assessment Matrix - FITT Principles

Cardiovascular
Activity
Muscular
strength and
endurance
Flexibility

FREQUENCY

INTENSITY

TIME

5 days/week

Moderate

20 minutes

2 days/week

Moderate

10 minutes

Moderate

Approx 5
minutes

2 days/week

TYPE OF ACTIVITY
Ride bike around the neighborhood, brisk walking, or get together with
neighborhood friends to play some sports.
Tabatas: Do 20 seconds of each exercise, then rest for 10 seconds, do
four rounds of each exercise mountain climbers, half sit-ups, squats,
push-ups (modified as needed), and lunges.
Do latissimus stretch, triceps stretch, calf stretch, quadriceps stretch,
groin stretch, and hamstring stretch. See
http://www.webmd.com/fitness-exercise/stretches for more detail.

JUSTIN
Client Assessment Matrix - PROS Principles

PROGRESSION

REGULARITY

OVERLOAD

SPECIFICITY

7 days/week for 30
minutes.

Bumping up the intensity will

help his normal cardio
activities more and help him
in football practice.

Of course football practices could

substitute for cardio/muscular
exercises. But, staying active in all
activities will help him achieve the
CDC recommendation of 60
minutes of activity every day.

Muscular
strength and
endurance

Can maintain walking/biking as normal,

but increase the intensity jogging
instead of running, and cycling much
faster, add in some jump rope as well
can mix and match between different
activities, just do each one for at least
10 minutes.
Can continue doing Tabatas but do 8
rounds of each; every week track how
many more of each exercise he can do
in the amount of time.

7 days/week for 20
minutes

Doubling overall Tabatas will

tax his body more, and also
continue the cardio workout.

Flexibility

Continue with all stretches, but try to

hold for longer periods of time and go
deeper into stretches.

7 days/week for 10
minutes

Doubling stretches should

help with keeping him
flexible and avoid injuries.

Hell get a full body workout and

combined with the cardio and
flexibility will give the 60
minutes/day he should be getting
per CDC requirements.
Stretches target full-body.

Cardiovascular
Activity