CLIENT

ASSESSMENT
MATRIX
Name: Carl
FITT Principles What
frequency d
yu su!!est"
What
intensity d
yu su!!est"
What ti#e d
yu su!!est"
What type
f acti$ity
d yu
su!!est"
Cardi$ascular
Acti$ity
4-6 days per week 60-70% of heart
rate
Training sessions
should be 0-4!
minutes
"unning# $ag
football#
ra%&uetball#
brisk walking at
a fast enough
pa%e to meet
heart rate
intensity'
Muscular
stren!th and
endurance
( per week )0-)* reps with
appropriate
weight
0-4! minutes per "esistan%e
training
Fle%i&ility
+aily stret%hing#
*- days of more
stru%tured
e,er%ise
-ntensity should
not be the fo%us#
no boun%ing to
stret%h the
mus%les# hold
stret%h until
mus%les rela, a
bit and let Carl
mo.e more
deeply into a
position
0 se%onds per
pose at least
/oga on
stru%tured days#
stret%hing all
other
PR'S
Principles
E%plain h(
yu (ill
utili)e the
principle f
pr!ressin
fr each
c#pnent
f *tness in
yur e%ercise
prescriptin+
E%plain h(
yu (ill
utili)e the
principle f
re!ularity
fr each
c#pnent
f *tness in
yur
e%ercise
prescriptin+
E%plain h(
yu (ill
utili)e the
$erlad
principle fr
each
c#pnent
f *tness in
yur e%ercise
prescriptin+
E%plain h(
the
speci*city
principle
applies t
each
c#pnent
f *tness in
yur
e%ercise
prescriptin
+
Cardi$ascular
Acti$ity
Client Carl would
need to sele%t a
beginning a%ti.ity
he en0oys that %an
be tra%ked'
1radually he %an
do a walk2run
progression until
he %an maintain a
running pa%e for
0 minutes'
3s Client Carl
progresses# he
will see
impro.ements in
his 4tness and
strength' 5etting
a goal for Client
Carl6s running
and strength
training will
support the
regularity'
7ne day per
week# ten minutes
would be added to
%ardio.as%ular
a%ti.ity to push
Client Carl to
o.erload'
5trength
training in
%ombination
with running or
stair %limbing or
walking with
de.elop Client
Carl6s
%ardio.as%ular
and strength
4tness'
Muscular
stren!th and
endurance
Client Carl should
alternate upper
body and lower
body weights
during the week
to be most
e8e%ti.e'
Client Carl should
engage in
strength training
days per week#
in%reasing weight
to tra%k progress'
7ne day per week
weight would be
added to push
Client Carl to
mus%le failure'
5trength
training in
%ombination
with running or
stair %limbing or
walking with
de.elop Client
Carl6s
%ardio.as%ular
and strength
4tness'
Fle%i&ility
5tret%hing post
workout while
mus%les are
warm# sele%t day
o8 and one other
day for *0 minute
yoga session
9le,ibility should
be a regular
a%ti.ity to
pre.ent and help
a.oid in0uries'
7.erload should
not be a fa%tor
with stret%hing'
:olding a stret%h
for possibly ! or
)0 se%onds longer
to go deeper into
the stret%h would
be su;%ient'
9le,ibility is
important to
a.oid in0uries'
CLIENT
ASSESSMENT
MATRIX
Name: 5ally
FITT Principles What
frequency d
yu su!!est"
What
intensity d
yu su!!est"
What ti#e d
yu su!!est"
What type
f acti$ity
d yu
su!!est"
Cardi$ascular
Acti$ity
Client 5ally should
walk 4.e days per
week'
Client 5ally6s
target heart rate
should be 60-70
per%ent
9ifteen minutes of
walking to start
would be
ade&uate for
Client 5ally'
<alking is
optimal for
Client 5ally'
Muscular
stren!th and
endurance
/oga -4 days a
week
=eginning yoga#
possibly start with
%hair yoga
*0 minutes /oga
Fle%i&ility
+aily =eginning yoga#
possibly start with
%hair yoga# then
stret%hing on o8
days
*0-minute yoga
sessions and light
stret%hing on o8
days
/oga %ombined
with stret%hing
PR'S
Principles
E%plain h( yu
(ill utili)e the
principle f
pr!ressin fr
each c#pnent
f *tness in
yur e%ercise
prescriptin+
E%plain h( yu
(ill utili)e the
principle f
re!ularity fr
each
c#pnent f
*tness in yur
e%ercise
prescriptin+
E%plain h( yu
(ill utili)e the
$erlad
principle fr
each c#pnent
f *tness in
yur e%ercise
prescriptin+
E%plain h(
the speci*city
principle
applies t
each
c#pnent f
*tness in yur
e%ercise
prescriptin+
Cardi$ascular
Acti$ity
Client 5ally and -
would dis%ussion
walking with
friends# walking
The multitude of
bene4ts of
walking# physi%al#
mental and
7ne day per week
when regular
e,er%ise is
s%heduled# Client
Client 5ally6s
o.erall health
and wellbeing
will be greatly
while listening to
musi% or books
and set a goal for
distan%e
emotional# would
be dis%ussed with
Client 5ally'
5ally will add an
e,tra !-)0
minutes of
walking
impro.ed by this
s%hedule'
Muscular
stren!th and
endurance
/oga pra%ti%e with
.ery light weights
added on%e per
week
/oga pra%ti%e -4
days per week'
7ne day per
week# parti%ipate
in 0 minutes of
yoga pra%ti%e
instead of *0
minutes'
Client 5ally6s
health#
wellbeing#
4tness# balan%e
and stress le.el
will all be
a8e%ted by yoga
pra%ti%e
Fle%i&ility
/oga as
s%heduled#
stret%hing after
e,er%ise on o8
days
Client 5ally %an
stret%h daily#
throughout the
day# when sitting
for long periods#
after walking#
when starting the
day and ending
the day'
Client 5ally %an
stret%h to her
%omfort le.el'
/oga %an be done
in the same
manner'
9le,ibility will be
impro.ed# as
well as balan%e#
with yoga and
stret%hing'
CLIENT
ASSESSMENT
MATRIX
Name: >ennifer
FITT Principles What
frequency d
yu su!!est"
What
intensity d
yu su!!est"
What ti#e d
yu su!!est"
What type
f acti$ity
d yu
su!!est"
Cardi$ascular
Acti$ity
Client >ennifer
should parti%ipate
in %ardio.as%ular
e,er%ise ! days
per week
Client >ennifer
should aim for
intensity of 60 -
?0% of her heart
rate'
0 -4! minutes =risk walking or
0ogging'
Muscular
stren!th and
endurance
/oga with light
weights on
o%%asion ! days
per week
5tart with a
beginner6s yoga
program and
in%rease with
e,perien%e'
0 @ 60 minutes /oga
Fle%i&ility
5e.en days a
week for Client
>ennifer'
5tret%hing daily
throughout the
day with yoga
mi,ed in
5tret%hing to 0ust
past the %omfort
Aone daily as
mi,ed with yoga !
days per week
/oga
PR'S
Principles
E%plain h(
yu (ill
utili)e the
principle f
pr!ressin
fr each
c#pnent
f *tness in
yur e%ercise
E%plain h(
yu (ill
utili)e the
principle f
re!ularity
fr each
c#pnent
f *tness in
yur
E%plain h(
yu (ill
utili)e the
$erlad
principle fr
each
c#pnent
f *tness in
yur e%ercise
E%plain h(
the
speci*city
principle
applies t
each
c#pnent
f *tness in
yur
prescriptin+ e%ercise
prescriptin+
prescriptin+ e%ercise
prescriptin
+
Cardi$ascular
Acti$ity
<alking with
friends at work#
walking with
%hildren at home'
+aily walks %an be
broken up into *
sessions to 4t
s%hedule if
ne%essary
=ene4ts of
regular e,er%ise
will be dis%ussed#
and the so%ial
and familial
bene4ts on
ha.ing others
0oin' 1oal setting
like a !B walking
with friends may
moti.ate Client
>ennifer'
To o.erload Client
>ennifer# one day
per week must
in%lude )0
minutes of light
0ogging'
7.erall health
will be most
impro.ed'
Muscular
stren!th and
endurance
Client >ennifer will
parti%ipate in !
days of yoga'
/oga %an be done
on a lun%h hour#
in an organiAed
%lass or at home
with online .ideo
%ourses'
Cower yoga %an
be pra%ti%ed one
day per week
9le,ibility#
balan%e# bone
strength# and
mental pea%e
will be impro.ed
Fle%i&ility
+aily either
stret%hing or yoga
7ne or the other
daily will show
many bene4ts
Coses or stret%hes
should be held
0ust past %omfort
Aone'
7.erall $e,ibility
will be greatly
impro.ed'
CLIENT
ASSESSMENT
MATRIX
Name: >ustin
FITT Principles What
frequency d
yu su!!est"
What
intensity d
yu su!!est"
What ti#e d
yu su!!est"
What type
f acti$ity
d yu
su!!est"
Cardi$ascular
Acti$ity
9i.e days per
week for Client
>ustin
60-70% of heart
rate
0minutes to one
hour
Daried# sports#
walking# bike
riding# %ross
training
Muscular
stren!th and
endurance
*- days a week Eight @ moderate
body-weight
training
0 @ 60 minutes =ody-weight
e,er%ises
Fle%i&ility
+aily if possible#
throughout the
day
5tret%h gently
and hold past the
point of light
dis%omfort'
:old ea%h stret%h
)0 se%onds
9ull body
stret%hes
PR'S
Principles
E%plain h(
yu (ill
utili)e the
principle f
pr!ressin
fr each
c#pnent
E%plain h(
yu (ill
utili)e the
principle f
re!ularity
fr each
c#pnent
E%plain h(
yu (ill
utili)e the
$erlad
principle fr
each
c#pnent
E%plain h(
the
speci*city
principle
applies t
each
c#pnent
f *tness in
yur e%ercise
prescriptin+
f *tness in
yur
e%ercise
prescriptin+
f *tness in
yur e%ercise
prescriptin+
f *tness in
yur
e%ercise
prescriptin
+
Cardi$ascular
Acti$ity
3ny organiAed
weekend sports
will promote
progression' 9lag
football#
basketball# so%%er#
baseball#
whate.er Client
>ustin en0oys with
friends' +uring
the week# walking
or 0ogging or bike
riding to keep 4t
for weekend
parti%ipation
C'F' %lass# weekly
%ondition of
walking or
0ogging# will keep
Client >ustin 4t for
weekend sports'
7ne day per
week# %hoose
0ogging o.er
walking for 4tness
%onditioning'
This will impro.e
o.erall health
and help Client
>ustin 4nd a
potential life-
long sport in
whi%h to
parti%ipate
Muscular stren!th
and endurance
Chart with
pushups# sit-ups#
and s&uats'
=aseline to ma,#
in%rease by one
daily'
=ody-weight
e,er%ises should
be %ompleted -4
days per week
7ne day# in%rease
by ! instead of
0ust one to ma,
out strength
training
7.erall strength
and bone health
will be
impro.ed'
Fle%i&ility 5tret%hing should
be performed
daily if possible
5tret%hing after
ea%h e,er%ise
session
:old stret%hes )0
se%onds 0ust past
%omfort Aone
9ull body
stret%hing will
help a.oid and
pre.ent in0ury'