CLIENT ASSESSMENT

MATRIX

Name: Carl

FITT Principles

What frequency do
you suggest?

Cardiovascular
Activity

3-5 times per week

Muscular strength
and endurance

3 times per week

Flexibility

What intensity
do you
suggest?
Since Carl has
EIA, there must
be
80% of One rep
max

What time do you

suggest?

3 times per week

Individual
pace/intensity

30 min

What type of
activity do you
suggest?
Jogging,
elliptical,
Flag football
8-10 repetitions
of specific
muscle group
strength
training, 3-4 sets
of 4 types of
workouts per
group.
Yoga

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
overload principle
for each
component of
fitness in your
exercise
prescription.

Explain how the

specificity
principle applies
to each
component of
fitness in your
exercise
prescription.

Cardiovascular
Activity

Each week youll

need to up your
intensity by 10
percent. This will
allow you to become
better at your
endurance for flag
football

Explain how
you will utilize
the principle of
regularity for
each
component of
fitness in your
exercise
prescription.
Maintain your
3-5 days of
CVA per week
to ensure you
gain the
benefits from
it.

Push yourself to
the amount just
past the point that
you think you
need to stop. It
will help you get
better and better.

Muscular strength
and endurance

Each week try to use

more weight that you
did last time to gain
more muscle mass.
Keep a log of what
youve done to keep

Maintain at
least 3 days
per week with
a day of rest
between each
strength

Have a spotter so
that you can push
yourself to use
more weight each
time than the last
workout.

Specific
exercises such
as
running/jogging
and using the
elliptical will
help with the
large muscles in
your legs to
become a better
flag football
player.
Dynamic
training with
free weights
focusing on each
muscle group.

30-40 min

45 min

Flexibility

CLIENT ASSESSMENT
MATRIX

FITT Principles

you on track.
Try new stretches
each time you go to
class.

training day.
Maintaining
yoga classes
will enhance
your flexibility
and help
prevent any
injuries you
may face.

Try to push your

stretching beyond
your means every
time so that you
can get better
every time.

Try
incorporating
different
stretching that
focuses on large
muscle groups.

What time do you

suggest?

What type of
activity do you
suggest?
Swimming or
walking since its
low impact and
Sally is Obese.
Dynamic
exercises using
machines due to
the lack of
experience with
free weights. 2
to 3 sets of 8 to
12 repetitions

Name: Sally
BECAUSE OF
DIABETES AND
BEING OLDER
THAN 40 YR, SALLY
SHOULD HAVE
DIAGNOSTIC
EXERCISE TEST
BEFORE
BEGINNING ANY
EXERCISE ROUTINE
What frequency
What intensity do
do you suggest?
you suggest?

Cardiovascular
Activity

3-5 days per week

moderate
intensity; 12-16
RPE

at least 150 min

wk

Muscular strength
and endurance

3 days per week

30 min; 8 to 10
complex
(multijoint)
exercises with
major muscle
groups (upper and
lower body)
stressed

Flexibility

3 days per week

60%-80% of 1RM
Low to moderate;
Each repetition
should be
completed with
last repetition
being somewhat
difficult to
complete.
Per the individual
capabilities

30 min

Yoga or group
classes that
promote
flexibility

PROS Principles

Explain how you

will utilize the
principle of

Explain how you

will utilize the
principle of

Explain how you

will utilize the
overload principle

Explain how the

specificity
principle applies

progression for
each component
of fitness in your
exercise
prescription.
Start walking
and/or swimming
10-15 minutes 5
days a week and
slowly adding 5
minutes every
time that you
work out.
Start with very
basic, large muscle
group exercises.
Utilizing personal
trainers to learn
machines and new
workouts to help
you get more
information.

regularity for each

component of
fitness in your
exercise
prescription.
Stay consistent
with the workouts
and do not let
more than 3 days
go between
workouts.

for each
component of
fitness in your
exercise
prescription.
Push yourself
every workout to
go further. Even 1
minute more
every time will
add up to 10
minutes extra
cardio will add up.
Add a little more
weight every time
and/or more
repetitions to
increase your
muscular
endurance.

to each
component of
fitness in your
exercise
prescription.
Swimming and
walking will
incorporate the
large muscles to
burn the most
muscles.

Flexibility

Start basic with

your stretching
and gradually
move to more
difficult stretching
to increase
flexibility.

Following a
regular stretching
routine will help
with your
flexibility.

Stretching beyond
where you are
comfortable will
help you overall.

Specific
stretching
especially areas
that are more
tight than
others.

CLIENT ASSESSMENT
MATRIX

Name: Jennifer

FITT Principles

What frequency
do you suggest?

What intensity do
you suggest?

What time do you

suggest?

Cardiovascular
Activity

3 to 5 workouts
each week

50% to 84% HRR.

30 min

Muscular strength
and endurance

2 or 3
nonconsecutive
days
3 days per week

8 to 12
repetitions;
60% to 70% 1RM

Train each muscle

group for 2 to 4
sets

Cardiovascular
Activity

Muscular strength
and endurance

Flexibility

Just as with your

cardio sessions, it
is important to
stay regular with
workouts or you
will not have
benefits from
your workouts.

Specific
exercises can be
bicep curls, leg
extension and
curl as well.

What type of
activity do you
suggest?
Jogging/ group
workout/elliptical
/walking uphill
8 to 10 multijoint
or compound
exercises
Hip flexor
stretching, mad

cat stretch, and

other stretches
to enable range
of motion
PROS Principles

Explain how you

will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Start with your
jogging/elliptical
or swimming 30
minutes 5 days a
week and slowly
adding 5 minutes
every time that
you work out.

Explain how you

will utilize the
principle of
regularity for
each component
of fitness in your
exercise
prescription.
Stay consistent
with the
workouts and do
not let more than
3 days go
between
workouts.

Explain how you

will utilize the
overload principle
for each
component of
fitness in your
exercise
prescription.
Push yourself
every workout to
go further. Even 1
minute more
every time will
add up to 10
minutes extra
cardio will add up.

Explain how the

specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Jogging and
walking uphill will
incorporate the
large muscles to
burn the most
muscles.

Muscular strength
and endurance

Start with very

basic, large
muscle group
exercises. Utilizing
personal trainers
to learn machines
and new workouts
to help you get
more information.

Just as with your

cardio sessions, it
is important to
stay regular with
workouts or you
will not have
benefits from
your workouts.

Add a little more

weight every time
and/or more
repetitions to
increase your
muscular
endurance.

Specific exercises
can be bicep
curls, leg
extension and
curl as well.

Flexibility

Start basic with

your stretching
and gradually
move to more
difficult stretching
to increase
flexibility.

Following a
regular stretching
routine will help
with your
flexibility.

Stretching beyond
where you are
comfortable will
help you overall.

Specific
stretching
especially areas
that are more
tight than others.

CLIENT ASSESSMENT
MATRIX

Name: Justin

Cardiovascular
Activity

Justin is in the

FITT Principles

Class I obesity at
30.0kg. He is also
only 13 years old.
Getting him into
an exercise
routine is very
important and
dependent on his
health and wellbeing.
What frequency
do you suggest?

What intensity do
you suggest?

What time do you

suggest?

Cardiovascular
Activity

5 to 7 days wk

Initially moderate,
and then 40-60%
of HRR with
progression up to
50-75%HRR

45 to 60 min day

Muscular strength
and endurance

3-5 days per week

30-45 min

Flexibility

3 days per week

8 to 12
repetitions;
60% to 70% 1RM
Your own
tolerance but
being sure to
push just beyond
that point you
want to stop.

PROS Principles

Explain how you

will utilize the
principle of
progression for
each component

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

30 min

What type of
activity do you
suggest?
aerobic exercise
targeting large
muscle groups.
Resistance
exercise is
recommended
as a supplement
to aerobic
activity.
Prescribing
exercises that
are fun for
Justin will be
very important
so that he
enjoys the
activity. Soccer,
swimming, are
great activities.
Free weights,
machines, group
circuit training
Yoga or finding
classes that
teach how to
stretch

Explain how the

specificity
principle applies
to each
component of

of fitness in your
exercise
prescription.
Each week youll
need to up your
intensity by 10
percent. This will
allow you to
become better at
your endurance
for football

fitness in your
exercise
prescription.
Maintain your 3-5
days of CVA per
week to ensure
you gain the
benefits from it.

fitness in your
exercise
prescription.
Push yourself to
the amount just
past the point that
you think you
need to stop. It
will help you get
better and better.

fitness in your
exercise
prescription.
Specific
exercises such
as
running/jogging
and using the
elliptical will
help with the
large muscles in
your legs to
become a better
football player.

Muscular strength
and endurance

Each week try to

use more weight
that you did last
time to gain more
muscle mass. Keep
a log of what
youve done to
keep you on track.

Maintain at least
3 days per week
with a day of rest
between each
strength training
day.

Have a spotter so
that you can push
yourself to use
more weight each
time than the last
workout.

Dynamic
training with
free weights
focusing on each
muscle group.

Flexibility

Try new stretches

each time you go
to class.

Following a
regular stretching
routine will help
with your
flexibility.

Stretching beyond
where you are
comfortable will
help you overall.

Specific
stretching
especially areas
that are more
tight than
others.

Cardiovascular
Activity