CLIENT ASSESSMENT

MATRIX
Name: Carl

FITT Principles What frequency
do you suggest?
What intensity do
you suggest?
What time do you
suggest?
What type of
activity do you
suggest?
Cardiovascular
Activity
At least 5 days per
week
Moderate to high 150-300 min/wk
(moderate)
75-150 min/wk
(high)
Running;
swimming;
biking
Muscular strength
and endurance
At least 3x per
week
Moderate to high 30 min to 1 hour
sessions (3x/wk)
Traditional
weight lifting
Flexibility Daily Low to moderate At least 5 min/day Isometric
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.
Explain how the
specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Cardiovascular
Activity
He should start
with a time and
intensity that
challenges him;
and gradually
work up to his full
time goals. From
there he will
continue to
progress in
intensity.
He will decide on
a set number of
days to do cardio,
and stick to these
just like any other
important
schedule.
When the cardio
session becomes
easier, he needs to
add more intensity
either through
higher speed,
more resistance,
more incline, etc.
He needs to
constantly keep
challenging
himself.
He needs to
create specific
goals and meet
them; such as
running a 9
minute mile or
pacing himself
and completing
5 miles.
Muscular strength
and endurance
He should chart
each workout he
does, including the
weight and reps.
To progress, he
needs to
constantly
challenge himself
to meet or exceed
what he did the
time before.

He needs a
specific schedule
with specific
lifting days. By
always going in
with a plan and
sticking to set
days and set
routines, he
almost
guarantees
success.
He must push
himself to a point
in weight lifting
where the muscles
are brought to
fatigue and he
cant push himself
to do another lift.
His goal is
hypertrophy, and
he must tear
muscle fibers in
He needs a
specific game
plan. If he wants
bigger biceps,
he needs to go
to the gym with
a game plan,
including
specific lifts,
specific sets and
reps, and even
specific rest
order to achieve
this. Hes got to
push out of his
comfort zone and
take himself to a
place where he
feels
overloaded.
times.
Flexibility He should aim to
increase his
flexibility slowly
but steadily.

He needs to
implement
regular stretching
into his routine in
order to see his
flexibility
increase.
With flexibility,
you dont want to
stretch to a point
of pain; however,
you want to feel
the stretch, and it
wont necessarily
be comfortable.
Hence the
overload
concept: in order
to get results, you
have to challenge
the muscles.
He should aim
to increase
flexibility in each
main large
muscle group
(at a minimum;
the more the
better); and
implement
specific
stretches that
he does
regularly.

CLIENT ASSESSMENT
MATRIX
Name: Sally

FITT Principles What frequency
do you suggest?
What intensity do
you suggest?
What time do you
suggest?
What type of
activity do you
suggest?
Cardiovascular
Activity
5 days a week Low to moderate 150 minutes
(minimum); or as
much as she can
tolerate at her
age, with her
obesity, and with
her diabetes.
Gentle walking;
swimming;
elliptical;
stationary bike;
senior aerobic
classes
Muscular strength
and endurance
2 days per week Low to moderate 1-2 hours per
week
Gentle strength
training:
moderate body
weight exercise;
resistance band
and stability ball
workouts; basic
gym machines.
Flexibility Daily Low At least 5 minutes
per day
Gentle
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.
Explain how the
specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Cardiovascular
Activity
As a sedentary
senior with
multiple health
issues, it is
imperative for her
to progress slowly.
Begin with 5
minutes of gentle
walking; then
gradually add 5
minutes at a time
until she is up to
at least 30 minute
sessions.
She must
schedule cardio
exercise like she
would anything
else. It has to
become a part of
her routine and
be done on a
regular basis.
In order to
progress, she has
to challenge her
cardiovascular
system. She has to
take herself out of
a comfortable
zone, while being
mindful not to
progress too fast.
She should set
specific goals for
herself (i.e.,
walk 5 minutes
at 3.0 mph) and
stick to them.
Muscular strength
and endurance
As with the cardio,
she will need to
progress slowly.
Perhaps begin
with 1 set of each
exercise; and
gradually build up
to 3 sets. As she
progresses, more
reps or more
weight can be
added.
She must
schedule strength
training like she
schedules cardio.
In order to see
results, it must be
done on a regular
basis.
Again, her age and
health issues must
be taken into
consideration;
however, she can
still overload her
muscles. In her
case, it may be as
simple as adding
15 seconds to her
wall plank.
It is necessary
for her to have a
specific routine
and goals. In her
case, as basic
health and
conditioning is
her goal, she
may have a goal
to work each
major muscle
group once each
week, and
divide it into an
upper body
and a lower
body day.
Flexibility



CLIENT ASSESSMENT
MATRIX
Name: Jennifer

FITT Principles What frequency
do you suggest?
What intensity do
you suggest?
What time do you
suggest?
What type of
activity do you
suggest?
Cardiovascular
Activity
At least 5 days per
week
Moderate to high 150-300 min/wk
(moderate)
75-150 min/wk
(high)
Walking; cycling;
swimming;
kickboxing;
elliptical
Muscular strength
and endurance
At least 2-3 days
per week
At least moderate
intensity
At least 1.5-3
hours per week
(intense 30 minute
sessions, or lower
intensity, 1 hour
sessions)
Traditional
strength
training;
beginner
bootcamp
classes;
beginner crossfit
Flexibility Daily Low At least 5 minutes
a day
Gentle
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.
Explain how the
specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Cardiovascular
Activity
As a beginner with
high blood
pressure, she
should start out
slowly and use RPE
to monitor her
exertion. She
needs to focus on
gradually but
steadily increase
her time and
intensity.
She needs to
schedule her
cardio into her
weekly routine
and stick to it on a
regular basis.
Her cardio needs
to challenge her. If
it feels easy, she
needs to bump up
the intensity; all
the while being
VERY mindful of
her bodys
response, due to
her high BP.
She needs to set
specific goals for
herself and
strive to reach
them. For
example, she
may set a 3
month goal to
run (or walk) a
5k.
Muscular strength
and endurance
As a beginner, she
needs to track her
workouts and
make sure that
they are
progressing. She
may only do 2 sets
of each exercise to
begin with, but
her goal may be to
Her strength
training needs to
be scheduled with
the same
regularity and
seriousness as her
cardio.
As with the cardio,
if it feels easy,
she needs to
bump it up. She
needs to challenge
herself to work to
muscle fatigue. If
her goal is 15 reps
on bicep curls, she
should be feeling a
She needs to be
specific in her
workout plan as
well as the days
she plans to
strength train.
For example,
her plan could
be that on
Monday she will
be up to 3 sets
within 2 weeks.
From there she
will add heavier
weights or more
reps.

good burn and
fatigue by the
time she reaches
13 reps. 14 and 15
should be slightly
difficult to
complete.
train complete
lower body.
Flexibility She needs to
progress slowly
and steadily. For
example, at first
she may not be
able to reach
down and touch
her toes, but she
should work to
progress to a point
where she is able
to do so.

Flexibility needs
to be scheduled
just as routinely
as everything
else.
Flexibility training
shouldnt hurt
but there must be
a good stretch in
order to progress.
She should feel a
good tightening
with each stretch.
She needs to
learn specific
stretches and do
them on a
regular basis.

CLIENT ASSESSMENT
MATRIX
Name: Justin

FITT Principles What frequency
do you suggest?
What intensity do
you suggest?
What time do you
suggest?
What type of
activity do you
suggest?
Cardiovascular
Activity
3-5 days a week At least moderate 30-60 minutes per
day
Running;
swimming;
martial arts;
biking;
basketball (or
other sports)
Muscular strength
and endurance
2-3 days a week At least moderate 1 hour sessions Traditional
strength
training; group
fitness, such as
bootcamps for
kids;
bodyweight
videos geared
for kids
Flexibility Daily Low At least 5 minutes Stretching

PROS Principles Explain how you
will utilize the
Explain how you
will utilize the
Explain how you
will utilize the
Explain how the
specificity
principle of
progression for
each component
of fitness in your
exercise
prescription.
principle of
regularity for each
component of
fitness in your
exercise
prescription.
overload principle
for each
component of
fitness in your
exercise
prescription.
principle applies
to each
component of
fitness in your
exercise
prescription.
Cardiovascular
Activity
Justin needs to
just get started! As
he gains
endurance and
conditioning, he
needs to
constantly push
himself just a little
farther and
harder.
His cardio needs
to be scheduled
just as regularly as
his homework.
He needs to push
outside of his
comfort zone. He
needs to feel tired
and worked by
the time his cardio
session is
complete.
If Justin wants
to get better at
running, he
needs to train
specifically for
running. His
workouts need
to be specific to
his goals.
Muscular strength
and endurance
His plan needs to
progress slowly
and steadily. He
needs to track all
elements of his
workouts, and
monitor his
progress so that
he is constantly
improving.

His strength
training needs to
be taken seriously
and scheduled
just as regularly as
his cardio.
He needs to feel
challenged by the
strength training
that he does. He
needs to feel the
burn by the
completion of his
reps. As he
progresses, he
needs to add
weight so that his
muscles are
constantly being
challenged.
Again, his
workouts need
to be specific to
his goals. If he
wants to bench
press 150#, he
needs to train
with the proper
sets and reps to
help him gain
strength.
Flexibility He needs to aim to
gain flexibility and
always be
progressing from
the place he
started.

Flexibility needs
to be done daily
and just become a
part of his daily
routine.
As mentioned
before, stretching
shouldnt hurt;
but he needs to
feel a good solid
stretch each time,
and maybe even
some muscle
burn during the
20 second hold.
He needs to
learn some basic
stretches and
perhaps even
some more
advanced ones.
He needs to be
specific about
the stretches he
chooses, and
about his form
during the
stretching.