CLIENT ASSESSMENT MATRIX Name: Carl

FITT Principles What frequency What intensity do What time do you What type of activity do you
do you suggest? you suggest? suggest? suggest?
Cardiovascular Activity 5 6 days/week Moderate Minimum of Brisk walking to classes and
intensity where 30minutes and at back. At least one vigorous
he gets his heart least 2 45 minute intensity workout on either
rate elevated but workouts per treadmill/stairclimber/bike/or
can still hold a week elliptical machine while at the
conversation. gym, and his weekly flag
Vigorous intensity football game
where his
perceived
exertion would be
hard or keeping
his THR at about
80%
Muscular strength and 2x/week Combination of One half hour Push-ups, pull-ups, planks,
endurance free weights and work out to be crunches, squats, back
body resistance combined with extension
activities where cardio, and a one Plus free weight exercises like
he can perform 8 hour workout to bicep curls, flys, deadlifts, calf
12 reps. include 5 minute raises, shrugs and one arm row.
Increase weight warm up and cool
or style (for body down with chosen
weight exercises) activity
when 12 reps can
be done with
ease and proper
form
Flexibility 5-7 days/week Just until you feel Hold each stretch Dynamic stretching before each
a good stretch, for about 30 CV workout with static
there should not seconds give stretches post workout focusing
be any pain. yourself about 10 on the muscles engaged
minutes to stretch depending on the chosen
each major activity
muscle group

PROS Principles Explain how you Explain how you Explain how you Explain how the specificity
will utilize the will utilize the will utilize the principle applies to each
principle of principle of overload principle component of fitness in your
progression for regularity for for each exercise prescription.
each component each component component of
of fitness in your of fitness in your fitness in your
exercise exercise exercise
prescription. prescription. prescription.
Cardiovascular Activity Since Carl scored Performing some During CV Because Carl does not specify
a rating of Good form of CV workouts you can any desire to improve or
for his CV testing I activity 5-6 choose to either compete at a specific activity he
would suggest times/week will increase the pace could choose from any number

Muscular strength and
endurance
Flexibility
CLIENT ASSESSMENT MATRIX
FITT Principles
that he use a brisk help to improve at which you are of machines available at the
walk to and from overall CV fitness. moving or gym or jogging outside for his
classes and Progression can distance. CV activity. As long as there is
perform a be tested by Choosing to Jog increased heart rate and
vigorous intensity previously used home from a class demand from a large muscle
exercise for 30 methods to show (shorter Distance, group, he will improve his
minutes, improvements faster pace and cardiovascular fitness
increasing the most likely with a
duration by 10% weight
each week until backpack) instead
activity can be of a brisk walk will
completed for 60 push past your
minutes normal limits
For the chosen Performing to Adding an extra Use body weight exercises to
activity, start of exercises so that repetition at a improve overall strength and
being able to large muscle higher weight or general fitness and add in some
perform 1 to 3 groups are an extra set at a free weights for smaller muscle
sets of 6-8 reps/ worked first and lower weight each groups. Focusing on the push-
exercise and work then smaller week to increase ups/ pull-ups/ chest and back
up to 10-12 reps. muscle groups both strength and exercises will help add the bulk
Once that can be last a minimum of endurance he would like to his upper body.
performed, 2 days/week Including some plyometric style
increase the movements in his routine will
weight so that also him maintain his
again 6-8 reps can endurance for his group sport
be performed activities
properly.
Dynamic style Adding PNF Keeping the chest and back
6-7 days/week to stretching prior to stretching while loose while trying to add
be completed each workout and at the gym muscle mass as well as the legs
with each CV and static stretches 2x/week to push for low back health will help to
muscle workout for the major the stretch reduce the risk of injury
Holding stretch muscle groups further
for 15 seconds involved after
and working each workout
towards 30
seconds pushing
past the current
capability. Setting
small goals (like
touching toes)
and increasing the
stretch a little
more each week
Name: Sally
What frequency What intensity do What time do you What type of activity do
do you suggest? you suggest? suggest? you suggest?
Cardiovascular Activity Start with trying to Moderate A total of 30 Walking is the easiest to
be active on at intensity where minutes/day. If all incorporate and can be
least 3 days/week your heart rate is at once is not done anywhere
increased, but can possible, then at
still hold a least 10 minute
conversation increments (on
lunch and breaks)
3 times during the
day
Muscular strength and 2 days/week Until you feel Enough time to Body weight exercises or
endurance some muscle complete 8 10 resistance exercises using
fatigue or some different exercises a band. These include
burn in your and can be split up things like chair sits, bicep
muscles, but not throughout the curls, wall pushups, and
so much that you day as time chest press (with the
cant do anymore permits. band)
Flexibility 3 5 days/ week Light intensity, Hold the stretch Static stretching post walk
just until you feel for 15-30 seconds and muscular work out
a pull in the at a time and try yoga 30 min/wk
muscle

PROS Principles Explain how you Explain how you Explain how you Explain how the specificity
will utilize the will utilize the will utilize the principle applies to each
principle of principle of overload principle component of fitness in
progression for regularity for each for each your exercise prescription.
each component component of component of
of fitness in your fitness in your fitness in your
exercise exercise exercise
prescription. prescription. prescription.
Cardiovascular Activity Starting with Walking as much Once a week try As Sally does not enjoy
walking for 10 as possible to increasing the exercise per se, walking is
minute durations, begin making duration of your something that we need
working up to 30 physical activity a longest walk by 5 to do every day. Perhaps
minute periods of daily thing minutes and start finding a friend to walk
consistent activity increasing the with at lunch would help
intensity by make this a more
incorporating consistent and enjoyable
some steps, or habit
slight incline as
the location
permits
Muscular strength and Start slowly and Pick 2 or 3 Start with 1-3 sets The large muscle groups
endurance pick one day a exercises to do of 6-8 sets. Work are the most important for
week in which you while at your desk up to 10 12 reps ADLs and for increasing
can do some body or at home and increasing the glucose control
weight and this will make it number of reps by
resistance easier to perform one for the last set
exercises and work them on a regular
up to 3 days/week basis (i.e. chair
 as time permits sits, chest press or
arm curls with a
resistance band)
Flexibility In the morning or Add a few minutes Including an activity like
3x/week before bed to help of stretching or Tai Chi may be more
relax and calm balance activities enjoyable and allow you to
to your workouts participate in a group
each week until activity
you are stretching
all the major
muscle groups

CLIENT ASSESSMENT MATRIX Name: Jennifer

FITT Principles What frequency What intensity do What time do you What type of activity do you
do you suggest? you suggest? suggest? suggest?
Cardiovascular Activity 3 days/ week Moderate Minimum 30 Walking or stair climbing if
intenstity minutes, can be available at the workplace
winded but can done in 10 or 15
still carry on a minutes
conversation throughout the
day and during
breaks
Muscular strength and 2 day/ wk Moderate Enough time to Body weight and resistance
endurance intensity should perform 8 10 exercises. Push ups, pull
feel a burn in the exercises that ups, squats, crunches and
muscles but not incorporate all the planks can all be done with
to the point of major muscle no extra equipment to buy
pain or difficulty groups. 20 40
moving the next minutes
day
Flexibility 5 7 days/week Dynamic or Work up to Focus on the glutes,
modified low holding the stretch hamstrings and quadriceps
impact warm up from 15 30 as you are mostly sedentary
stretches at the seconds and throughout the day. This
beginning of each increase the joint will help maintain low back
work out and range of motion health
static stretches at
the end of the
workout

PROS Principles Explain how you Explain how you Explain how you Explain how the specificity
will utilize the will utilize the will utilize the principle applies to each
principle of principle of overload principle component of fitness in
progression for regularity for each for each your exercise prescription.
each component component of component of
of fitness in your fitness in your fitness in your
exercise exercise exercise
 prescription. prescription. prescription.
Cardiovascular Activity Starting with 3 Start off with a Increase THR to Start with a walking
days per week heart rate at 50- 75% on one program and as progression
with 10 -15 minute about 40-60% of workout per week, occurs, if interested,
durations. HRR or moderate and increase the perhaps try jogging
Working up to 30 - intensity duration of activity
45 minute sessions one day/week
(as time permits) until the 45
at least 5 days per minutes can be
week sustained at 75%
HRR
Muscular strength and Perform body Perform exercises Create a circuit of body
endurance Start with 6-8 reps weight exercises with her kids to weight and resistance
for each exercise as time permits push her intensity exercises that everyone can
and work towards regularly level and get do together and this will
12 reps. When 12 throughout the everyone active. target the building of lean
reps are easily week. i.e. 3 sets of Increase the muscle
performed then push-ups in the number of reps by
weight or incline morning and 3 one for each set
or intensity should sets of crunches performed as
be increased so 6- before dinner and tolerated.
8 reps can be done 3 sets of squats
and so on. after dinner a
couple times a
week to make it
more of a habit
Flexibility Regular stretching As flexibility Same static stretches post
Due to her after each CV increases, workout ( quad, hamstring,
sedentary job it is workout as well as incorporate PNF calf, glute stretches) as well
important that she muscle workouts stretching for the as incorporating yoga for 1
stay mobile and for each large hamstrings and hour per week. This will
minimize back muscle group more intense help with flexibility and
pain. Exercises stretching for the calming the stresses of a
should be glutes busy single mom.
performed until
she can increase
her sit and reach
rating to excellent
from good

CLIENT ASSESSMENT MATRIX Name: Justin

FITT Principles What frequency What intensity do What time do you What type of activity do you
do you suggest? you suggest? suggest? suggest?
Cardiovascular Activity 6 days/week 60 80% THR 30 60 minutes Walk/run program, riding
bike, walking/hiking with
family, workouts with
football team
Muscular strength and 3 days/week Use a perceived 30 60 minutes Body weight exercises and
endurance exertion scale of resistance exercises with
at least bands starting with
somewhat hard modified positions (ie. Wall
pushups versus full
traditional ) these can be
done anywhere and do not
cost any extra money
Flexibility 6-7 days/week Only until you feel Hold for 15 30 Dynamic stretches knees
a burn in the seconds up, heel kicks and spider
muscle but no man jumps pre CV workouts
pain. and static stretching post
workout. Consider doing
yoga as well perhaps with a
family member to relax and
spend time together

PROS Principles Explain how you Explain how you Explain how you Explain how the specificity
will utilize the will utilize the will utilize the principle applies to each
principle of principle of overload principle component of fitness in
progression for regularity for each for each your exercise prescription.
each component component of component of
of fitness in your fitness in your fitness in your
exercise exercise exercise
prescription. prescription. prescription.
Cardiovascular Activity Start with a Brisk walk, On at least 3 days Since the goal is to play
walk/jog program walk/jog, or ride per week your CV football, then jogging would
to improve CV bike on at least 6 activity should be be an effective way to
fitness for football. days per week. the walk/jog increase cardiovascular
Eventually work up Perhaps taking program. fitness related to the game.
to jogging for at the family for a Increasing the jog
least 45 minutes walk or bike ride time by a minute
after dinner each week until
would help all you can go 45
members increase minutes without
their activity stopping
levels
Muscular strength and Start with body Perform these Start off with 1 3 Stick to the body weight
endurance weight exercises exercises on at sets of 10 reps and exercises at first as they can
like wall push ups, least 3 days/week. increase by 2-4 be done anytime, anywhere
incline pull ups, Can be split into reps per day until and dont cost any extra
half squats and body groups as 30 can be done. money. This will also help
crunches until you time permits. (I.e For Pull ups, can with football training.
can do 3 sets of 30 pushups before reduce total
reps. Then either school, crunches number as ability
increase or before dinner and allows (maybe
decrease the squats after start with 5 and
incline and depth dinner) work up to 10)
of the squat until
 again 3 sets of 30
can be properly
performed.
Continue until the
activity can be
done without
modification

Flexibility Regular stretching Pre and post As weight reduces Dynamic stretches before
daily until goals workout and flexibility workouts (things liked knees
are met (touch stretching as part increases up, spiderman jumps, heel
toes, put hands on of warm up and incorporate PNF kicks) with static stretches
floor) and then cool down after stretching for large post workout Glutes,
continue with every workout muscle groups and hamstrings, quads, calves,
maintenance do something hold the stretches back and shoulders. As
stretching on a daily for longer (30 45 fitness level increases and
regular basis to seconds) weight decreases, you can
reduce risk of incorporate some
injury plyometric style exercises
for flexibility, muscles
strength and bone health