CLIENT ASSESSMENT

MATRIX

Name: Carl

FITT Principles

What frequency do you

suggest?
3-5 days a week

Cardiovascular
Activity
Muscular strength
and endurance

2-4 days a week

nonconsecutive

What intensity do you

suggest?
50-80% of max heart
rate
70-90% of max
weight/ability

What time do you

suggest?
20-50 min. per session

What type of activity do

you suggest?
Run/jog, brisk walking,
flag football, basketball
2-5 set with 6-12 reps;
UPPER BODY
30 seconds-5 minutes for dumbbell rows,
each set
dumbbell curls, bench
press, chest press,
overhead press
LOWER BODY
leg extension, leg curl,
leg press, lunges with
dumbbells
Long routine 15-30
Mix of dynamic stretches
minutes
and static stretches
Quick routine 5-15
minutes

Flexibility

Long routine 2-3 times a

week, & quick routine
prior to workouts and
after

Stretch to point of
tension/resistance, but
avoid pain

PROS Principles

Explain how you will

utilize the principle of
progression for each
component of fitness in
your exercise
prescription.
Increase time and speed;
i.e. run longer distances
or run at faster rate
Aiming to reach a total
of 150 minutes of
moderate activity a week
or 75 minute of vigorous
activity
Increase weight amount,
rep speed, number of
reps/sets; i.e. bench
press starts at 80 lbs.
increase weight to 90
lbs. or increase set from
3 to 4
Increase time spent on a
stretch or move deeper
into the stretch; i.e.
instead of stretching for
20 seconds, go for 30
seconds or while seated
and stretching forward
for hamstring, move
close to your feet

Explain how you will

utilize the principle of
regularity for each
component of fitness in
your exercise
prescription.
Make sure that at least 3
days of activity is done &
that each session is at
least 10 minutes

Explain how you will

utilize the overload
principle for each
component of fitness in
your exercise
prescription.
Every month or two,
retest running the mile
to assure that each
session is pushing max
limit

Explain how the

specificity principle
applies to each
component of fitness in
your exercise
prescription.
With all test results,
determine what areas
may not be getting
worked as hard; i.e. not
having arms active
during running

Clear schedule to assure

there is time for working
out at least 2 days a
week

Every month or two,

retest maximum level of
weight to assure that
weightlifting is done
with 70-90% of abilities

Allot time at each work

out for stretching; i.e. a
routine of lifting that is
30 minutes should have
10 minutes prior and
after for stretching so
allot 50 minutes for
working out (not
including travel time)

Every month or two,

retest flexibility levels to
help determine how
much flexibility exercises
are needed

With all test results,

determine what areas
may or may not need
more attention; i.e.
might notice a muscle
like triceps are not being
worked as hard as biceps
With all test results, may
find that there is a
muscle that isnt getting
stretched within a
muscle group; i.e.
hamstrings & calves are
being stretched but not
psoas/hip flexor muscles

Cardiovascular
Activity

Muscular strength
and endurance

Flexibility

CLIENT ASSESSMENT
MATRIX

Name: Sally

FITT Principles

What frequency do you

suggest?
3-5 days a week

Cardiovascular
Activity
Muscular strength
and endurance

2 days a week

What intensity do you

suggest?
Raise heartrate by 1020% of resting rate
40-60% of max
weight/ability

What time do you

suggest?
10-30 minutes
1-3 sets with 8-12
repetitions; 30 sec-2
minute for each set

Flexibility

2-4

Stretch to point of
tension/resistance, but
avoid pain

10-20 minutes; 3 sets of

20-60 seconds

PROS Principles

Explain how you will

utilize the principle of
progression for each
component of fitness in
your exercise
prescription.
Increase to 4-7 days a
week for 20-40 minutes
a day; aiming to
eventually get to 150
minutes of moderate
activity or 75 minutes of
vigorous activity

Explain how you will

utilize the principle of
regularity for each
component of fitness in
your exercise
prescription.
Plan activities that can be
done throughout the
day; i.e. walking 10
minutes before work,
during lunch, and after
work

Explain how you will

utilize the overload
principle for each
component of fitness in
your exercise
prescription.
Every one to three
months, retest running
the mile to assure that
each session is pushing
max limit

Muscular strength
and endurance

Gradually increase to
70-80% of max
weight/ability

Pick two days and plan

exercises with breaks of
knitting

Flexibility

Increase days to 7 a
week; increase duration
of stretch time to 20-30
minutes

Incorporate stretching
into every morning
routine and plan enough
time to do so

Every one to three

months, retest
maximum level of
weight to assure that
exercises are done with
70-80% of abilities
Every one to three
months, retest flexibility
levels to help determine
how much flexibility
exercises are needed

Cardiovascular
Activity

What type of activity do

you suggest?
Brisk walking, water
aerobics, stair climbing
Stability ball sitting,
marching, left lifts; wall
pushups; elastic tubing
rowing, reverse flys;
chair squats;
Static stretches followed
by dynamic stretches
Explain how the
specificity principle
applies to each
component of fitness in
your exercise
prescription.
Test results should be
used to determine if
muscle groups are
improving collectively or
if a specific area needs
more focus; i.e. walking
could reveal weak
ankles
Test results could reveal
that while arms have
gotten stronger the
shoulders havent and
need more focus going
further in fitness routine
Test results should be
used to verify whether
entire muscle groups
are gaining flexibility
together; i.e. while
hamstrings may be
improving, Achilles is
not

CLIENT ASSESSMENT
MATRIX

Name: Jennifer

FITT Principles

What frequency do you

suggest?
3-5 days a week

Muscular strength
and endurance

2-3 days a week

nonconsecutive

Flexibility

2-4 days a week

Stretch to point of
tension/resistance, but
avoid pain

15-30 minutes; 3 sets of

20-60 seconds

What type of activity do

you suggest?
Brisk walking, playing
games such as tag with
kids, hikes
Reverse crunch, split
drops, pushups, lunges,
dumbbell curls, triceps
extensions
Dynamic stretches and
static stretches

PROS Principles

Explain how you will

utilize the principle of
progression for each
component of fitness in
your exercise
prescription.
Increase days and times
to get 150 minutes of
moderate or 75 minutes
of vigorous activity a
week

Explain how you will

utilize the principle of
regularity for each
component of fitness in
your exercise
prescription.
Plan to walk whenever
possible; lunch, during
kids practices; and
schedule time to walk in
daily routine; schedule a
weekend day for fun
activities with kids
Set aside nights during
the week to do strength
training and incorporate
kids with the activities

Explain how you will

utilize the overload
principle for each
component of fitness in
your exercise
prescription.
Every month or two,
retest running the mile
to assure that each
session is pushing max
limit

Explain how the

specificity principle
applies to each
component of fitness in
your exercise
prescription.
Using test results,
evaluate if activities
being done are helping
with cardiovascular
improvements

Every month or two,

retest maximum level of
weight to assure that
weightlifting is done
with 70-90% of abilities
Every month or two,
retest flexibility levels to
help determine how
much flexibility
exercises are needed

Using test results,

evaluate if exercises are
improving muscle
groups that need
improvement
Using test results,
evaluate if muscles
groups as a whole are
improving in flexibility

Cardiovascular
Activity

Cardiovascular
Activity

Muscular strength
and endurance

Increase weight, sets, or

reps to move towards
70-90% of ability

Flexibility

Move towards
stretching daily and
before/after exercise;
increase stretch time

What intensity do you

suggest?
Get heart rate as close to
145 BPM as possible
without risking injury
60-70% of max
weight/ability

What time do you

suggest?
20-30 minutes

Make daily stretching

part of morning routine
or nightly routine

1-3 sets of 8-12 reps; 30

sec-2 minutes per set

CLIENT ASSESSMENT
MATRIX

Name: Justin

FITT Principles

What frequency do you

suggest?
4-7 days a week

What intensity do you

suggest?
Get heart rate as close to
145 BPM as possible
without risking injury

What time do you

suggest?
30-60 minutes

Muscular strength
and endurance

1-3 days a week

nonconsecutively

50-80% of max
weight/ability

1-6 set for 8-12 reps; 30

seconds-5 minutes

Flexibility

before/after physical
activity

Stretch to point of
tension/resistance, but
avoid pain

5-30 minutes with each

stretch being 20-60
seconds

PROS Principles

Explain how you will

utilize the principle of
progression for each
component of fitness in
your exercise
prescription.
Increase till each day has
60 minutes of activity
with at least 3 of those
days being vigorous
activity
Increase to have at least
3 days per week of
exercises

Explain how you will

utilize the principle of
regularity for each
component of fitness in
your exercise
prescription.
Plan to play during
breaks at school, going to
football practice and
possibly add time for play
once at home
Develop a routine of
muscular strength
activities with brothers as
a challenge of sorts

Increase time of each

stretch and add a few
days of stretching to
simply stretch

Set the rule of stretching

at least two muscles
before doing any
activities

Explain how you will

utilize the overload
principle for each
component of fitness in
your exercise
prescription.
Every month or two,
retest running the mile
to assure that each
session is pushing max
limit
Every month or two,
retest maximum level of
weight to assure that
weightlifting is done
with 70-90% of abilities
Every month or two,
retest flexibility levels to
help determine how
much flexibility
exercises are needed

Cardiovascular
Activity

Cardiovascular
Activity

Muscular strength
and endurance

Flexibility

What type of activity do

you suggest?
Brisk walking, running,
drills learned at football
practice, touch football
with friends/family,
hikes
Sit-up, pushups, lunges,
climb on playground
equipment
Focus more of static
stretches and a few
dynamic stretches
Explain how the
specificity principle
applies to each
component of fitness in
your exercise
prescription.
Test results will reveal
whether endurance has
been increased

Test results will help to

determine if the desired
muscle groups have
improved or need more
work/varied exercised
Test results will help to
determine if there a
specific muscle that is
holding a muscle group
back