CLIENT

ASSESSMENT
MATRIX

Name: Carl

FITT Principles

What
frequency do
you suggest?
7 days per
week

What intensity
do you
suggest?
Moderate to
vigorous

What time do
you suggest?

Muscular
strength and
endurance

2-4 days per

week

Moderate to
vigorous

30-60 minutes

Flexibility

4-7 days per

week

Moderate

10-20 minutes

Cardiovascular
Activity

Walking 250
minutes

What type of
activity do
you suggest?
Carl can
walk/jog to
class.
Instead of
gaming with
his friends he
can try an
exercise
video like
P90x on the
week days in
between his
weight
training days.
He can also
go to the
campus rec
center
before his
games to do
additional
cardio and
warm up
before his
games. He
should
continue his
flag football
on the
weekends.
Weight
Training on
nonconsecuti
ve days.
Starting with
a warm up
and ending
with
stretching
and a cool
down.
Stretching
should

happen
before or
after Carls
cool down
from his
other
activities.

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 principle
of regularity
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.

Cardiovascular
Activity

Carl currently
walks to class.
He could start
by jogging to
some of his
classes and
increase his
amount of time
spent jogging
from week to
week. He
could also
challenge his
cardio health
by adding a
vigorous
workout such
as P90x to his
weekly routine.
Carl will weight
train on
nonconsecutiv
e days and
focus on
increasing his
weight, reps
and sets at a
prescribed
pace while
targeting

Walk/Jog
weekdays for
250 minutes.
P90x or
exercise video
75-90
minutes per
week.
Intramural
sports 45
minutes

The overload
principle is
applied
through P90x,
which is a
vigorous
workout. Also,
Carl is adding
jogging to his
normal walking
routine.

Carl will
weight
training doing
2 days upper
body and two
days on the
lower body 4
days per
week.

Carl wants to
focus on
bulking up in
the upper body
so he needs to
increase the
weight that he
is lifting to
increase the
level of stress.
He can also

Muscular
strength and
endurance

Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Jogging and
P90x will help
improve
cardiovascula
r stamina
needed for
Carls
intramural
sports.

Carl wants to
bulk up in his
upper body
so he needs
to focus on
upper body
exercises on
his weight
training days.
Exercises
should target

various major
muscle groups.

Flexibility

Carl will work

on stretching
daily and
increasing the
amount of time
he spends
stretching. The
goal is to
increase from
10 minutes to
20 minutes.
He will start
with a ten
minute stretch
at the end of
his work out.
Then he will
start to include
stretches after
his warm up
and cool down.

CLIENT
ASSESSMENT
MATRIX

Name: Sally

FITT Principles
Cardiovascular
Activity

Muscular

increase his
repetitions
with his stress
weight.

Carl will
stretch every
day from 1020 mins and
focus on
stretching the
muscle groups
he stressed
during his
workout.

Carl can work

on deeper
stretches that
utilize his body
weight as
resistance
such as the
hurdler stretch
and hold the
stretch for
longer periods
(5-15 secs per
side per
stretch).

What
frequency do
you suggest?
5-7 days

What intensity
do you
suggest?
Moderate

What time do
you suggest?

2-4 days

Moderate

30-60 minutes

45-60 minutes
daily

arms,
shoulders
and chest
such as chest
flies, bench
presses and
arm curls.
Carl needs to
improve his
flexibility and
since he had
an average
score on his
sit and reach
test, he will
focus on
stretching
the hips,
lower back
and leg
muscles to
improve his
sit and reach
test score.
He also will
focus on
upper body
stretches to
improve his
range of
motion in the
upper body
while bulking
up.

What type of
activity do
you suggest?
Walking
Aerobics
classes
Bike
Pilates
Resistance

strength and
endurance
Flexibility

training
7 days

Moderate

10-60 minutes

Stretching
and 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 principle
of regularity
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.

Cardiovascular
Activity

Sally can start

out with 30 -45
minutes of
walking at a
moderate
pace. She can
increase her
walking pace
steadily. She
can participate
in aerobics and
pilates classes
at the campus
rec center.

Sally can use

her lunch
break as her
workout time
during
weekdays for
45-60
minutes. On
the weekends
she can walk
or do an
aerobics DVD
for 45-60
mins.

Muscular
strength and
endurance

Sally can
steadily
increase the
amount of time
and the
exercises
intensity when
she is
resistance
training

2 days per
week 45-60
minutes non
consecutive
days

Stress can be
implemented
by increasing
the walking
pace steadily.
Since working
out is fairly
new the
aerobics
classes will
challenge Sally
in new ways as
well. She
should start
out with mild
to moderate
aerobics.
Overload in
Sallys
resistance
training can be
implemented
by steadily
increasing her
repetitions and
time.

Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Sally needs
to focus on
increasing
her intensity
and burning
more calories
in order to
promote
weight loss
and glucose
sensitivity.

Flexibility

Sally can
7 days for 10increase the
60 minutes
amount of time
she spends
Stretching and
doing yoga can
work on

Sally needs to
increase her
challenge with
her stretches
by increasing
her time spent
stretching and

Sally needs
to increase
her strength
training
intensity to
improve bone
health and
balance.

Sally needs
to focus on
her flexibility
to improve
her range of
motion.

holding her
stretches for
longer periods.

holding her
stretches for
longer periods.
She can also
practice yoga
which will offer
her longer
periods of
flexion.

CLIENT
ASSESSMENT
MATRIX

Name: Jennifer

FITT Principles

What
frequency do
you suggest?
5-7 days per
week

What intensity
do you
suggest?
Moderate to
vigorous

What time do
you suggest?

Muscular
strength and
endurance
Flexibility

2-4 days per

week

Moderate to
vigorous

45-60 mins
daily

4-7 days per

week

Moderate to
vigorous

20 30 mins
daily

Stretching

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 principle
of regularity
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.

Cardiovascular
Activity

Jennifer can
increase her
walking speed
and intensity.
She can also
incorporate
more aerobics
classes at her
gym and
exercises like
jumping rope.

5-7 days
weekly for 4560 minutes

Jennifer can
increase her
walking speed
to her level of
stress. She
can also join
some
moderate to
vigorous
exercise
classes.

Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Jennifer
needs to
increase her
intensity to
promote
weight loss
and help with
the
regulation of
her blood
pressure.

Cardiovascular
Activity

45-60 mins
daily

What type of
activity do
you suggest?
Walking,
Jumping
rope,
aerobics
Resistance
training

Muscular
strength and
endurance

With her jump

rope she can
start with 30
second
intervals and
steadily
increase to
several
minutes at a
time.
Jennifer can
increase the
time she
spends
resistance
training. She
can also
increase her
repetitions.

Flexibility

Jennifer can
increase the
time she
spends doing
her stretches.
She can
stretch after
her warm up
and after her
cool down.

CLIENT
ASSESSMENT
MATRIX

Name: Justin

FITT Principles

What
frequency do
you suggest?
7 days

Cardiovascular
Activity
Muscular
strength and
endurance

3 days

2-4 days per

week 45-60
minutes non
consecutive
days

20 30 mins
daily

What intensity
do you
suggest?
Moderate to
vigorous
Moderate to
vigorous

Overload can
be imposed by
working her
resistance
exercises at
just below her
stress level
and steadily
increasing
from week to
week.
Jennifer can
stretch longer
specifically the
areas where
she has limited
range of
motion.

Jennifer
needs to
increase her
intensity in
resistance
training to
promote
weight loss.

What time do
you suggest?

What type of
activity do
you suggest?
Cardio
conditioning
Strength
training for 812 weeks,

60 minutes
30 minutes

Jennifer
needs to
stretch daily
targeting
specific
muscle
groups after
her workout
in order to
increase her
range of
motion and
to avoid
injury.

Bone
strengthenin
g activities
Stretching

Flexibility

7 days

Moderate

10-20 minutes

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 principle
of regularity
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.

Cardiovascular
Activity

Each week Carl

will increase
his time and
intensity in
football
practice. He
can in the off
season
practice
improve his
fitness test
scores by
practicing each
exercise daily.
Carl will
participate in
strength
training
increasing his
reps, set and
weight as he
improves.
He will also
steadily
increase his
participation in
bone
strengthening
exercises such
as jumping
rope.
Carl will
stretch after
his warm up
and cool down

7 days per
week 60
minutes

Carl should
participate in
cardio
conditioning
exercises at a
vigorous level.

3 non
consecutive
days per week

Carl can
weight train
with heavier
weight or
increase his
reps with his
max weight.

Carl needs to
improve his
strength in
order to
perform at
the level he
aspires to on
his football
team. He
needs to
continue his
strength
training and
bone
strengthenin
g exercises.

7 days per
week
10-20 minutes

Carl can focus

on deeper
stretches
especially with

Though Carl
is focused on
strength he
needs to

Muscular
strength and
endurance

Flexibility

Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Carl needs to
increase his
workout
intensity in
order to
promote
weight loss
and improve
his CV
health.

daily
increasing the
intensity of the
stretches.

his large
muscle groups.

stretch daily
to maintain a
healthy
range of
motion.