Professional Documents
Culture Documents
ASSESSMENT
MATRIX
Name: Carl
FITT
Principles
What
frequency do
you suggest?
3-5 days a
week
What intensity
do you
suggest?
Moderate to
vigorous
What time do
you suggest?
Muscular
strength and
endurance
Flexibility
3 days a week
Moderate to
vigorous
30-60 minutes
Daily
Moderate
10-15 minutes
dynamic
and/or static
stretching
20 minutes
yoga
PROS
Principles
Explain how
you will utilize
the principle of
progression for
each
component of
fitness in your
exercise
prescription.
Each week
increase the
miles and
number of
minutes at
vigorous
intensity, add
intervals to
runs and
sprints to
cycling.
As strength
improves,
each week
increase the
amount of
weight/number
of reps to lift
all muscle
groups. Keep a
Explain how
you will utilize
the principle
of regularity
for each
component of
fitness in your
exercise
prescription.
Use a training
plan, join a
running club,
take a
scheduled
spin class
Explain how
you will utilize
the overload
principle for
each
component of
fitness in your
exercise
prescription.
Increase time
and/or miles
Explain how
the specificity
principle
applies to
each
component of
fitness in your
exercise
prescription.
Improve CRF
and increase
the caloric
output to
increase lean
body mass,
improve/maint
ain sports
performance
Schedule the
time on the
calendar,
arrange to
meet friends
at the gym
Add weight
and/or reps
Increase
strength and
lean muscle
mass,
improve/maint
ain sports
performance
Cardiovascular
Activity
Cardiovascular
Activity
Muscular
strength and
endurance
30-60 minutes
What type of
activity do you
suggest?
Running,
cycling/spinni
ng
Free weights,
plyometrics,
isometrics
Static and
dynamic
stretching,
yoga
journal to track
amount you
can lift to
fatigue.
Flexibility
As flexibility
increases,
increase
stretching
session time to
20 minutes,
yoga to 30
minutes
CLIENT
ASSESSMENT
MATRIX
Name: Sally
FITT Principles
What
frequency do
you suggest?
3 days a week
Increase time
spent on
stretching and
depth of
stretches
Increase
flexibility to
avoid/prevent
injury
What intensity
do you
suggest?
Low to
moderate
What time do
you suggest?
1-2 days a
week
Low to
moderate
10-15 minutes
Flexibility
2 days a week
Low to
moderate
10-15 minutes
What type of
activity do
you suggest?
Walking,
dancing,
swimming
Bodyweight,
1-3 lb
weights,
isometric
exercise
Chair yoga,
tai chi
Muscular
strength and
endurance
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
adding
time/distance
to the amount
walked or
Find a walking
group, start a
church group
walking,
schedule
Increase the
amount of
time and
frequency
Cardiovascular
Activity
Take a
scheduled
yoga class
twice a week.
Dynamic
stretches pre
and static
stretches post
workout.
15-20 minutes
Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Improve CRF
and increase
the caloric
output to
lose weight
swam. Add
more vigorous
intensity as
capability
allows.
As strength
improves each
week, begin
with increasing
the number of
reps then add
amount of
weight by
about 5% for
all muscle
groups.
workouts on
the calendar
Schedule the
time on the
calendar
Increase
amount of
weight and
number of reps
Improve
strength to
avoid
osteoporosis,
prevent
falls/injury
Flexibility
As flexibility
increases,
increase
stretching
frequency to 3
days a week,
session time to
20 minutes
Take a
scheduled
chair yoga or
tai chi class
Increase time
spent
stretching and
depth of
stretches
Increase
flexibility and
agility to
prevent falls
and injury
CLIENT
ASSESSMENT
MATRIX
Name: Jennifer
FITT Principles
What
frequency do
you suggest?
3-5 days a
week
What intensity
do you
suggest?
Moderate, with
some vigorous
What time do
you suggest?
Muscular
strength and
endurance
Flexibility
3 days a week
What type of
activity do
you suggest?
Walking,
bicycling,
dancing
Free weights,
isometrics
2 days a week
Moderate
30 minutes
Static
stretching,
yoga
PROS
Principles
Explain how
you will utilize
the principle of
progression for
Explain how
you will utilize
the principle
of regularity
Explain how
you will utilize
the overload
principle for
Explain how
the
specificity
principle
Muscular
strength and
endurance
Cardiovascular
Activity
and decrease
need for
insulin
treatment
30 minutes a
day
each
component of
fitness in your
exercise
prescription.
for each
component of
fitness in your
exercise
prescription.
each
component of
fitness in your
exercise
prescription.
applies to
each
component
of fitness in
your exercise
prescription.
Improve CRF,
lower BP, and
increase the
caloric output
to lose
weight
Cardiovascular
Activity
Each week,
increase the
distance
covered by 1015%
Increase the
time spent and
the amount of
time at
vigorous
intensity.
Muscular
strength and
endurance
As strength
improves each
week, increase
the amount of
weight by
about 5%,
increase
number of reps
for all muscle
groups. Keep a
journal to track
the amount of
weight you can
lift, when its
comfortable/ea
sy, its time to
increase the
weight.
Schedule the
workout on
the calendar,
take a class,
join a group
that meets
regularly to
walk, bike, or
run.
Schedule the
time on the
calendar
Increase
weight.
Increase
length of time
holding
isometric
poses.
Increase lean
muscle mass
to create a
leaner,
tighter body
Flexibility
As flexibility
increases,
increase
stretching
frequency to 3
days a week,
session time to
40 minutes
Take a
scheduled
yoga class
twice a week
Increase time
and depth of
stretches
Improve
flexibility/agil
ity to allow
activities that
require more
flexibility
CLIENT
ASSESSMENT
MATRIX
Name: Justin
FITT Principles
What
frequency do
you suggest?
Daily
What intensity
do you
suggest?
Moderate to
vigorous
What time do
you suggest?
Muscular
strength and
endurance
Flexibility
3 days a week
Moderate to
vigorous
30-60 minutes
2-3 days a
week
Moderate
10-15 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
increase the
miles and
number of
minutes at
vigorous
intensity, add
intervals to
runs and
sprints to
cycling.
As strength
improves, each
week increase
the amount of
weight to lift
all muscle
groups. Keep a
journal to track
amount you
can lift and
when it gets
easy, its time
to add more
weight.
Sports
practice, join a
running group,
meet with
friends to
run/swim/cycl
e.
Increase
intensity and
time
Schedule the
time on the
calendar,
meet friends
at the Y to
work out
Increase
weight.
Increase
length of time
holding
isometric
poses.
Cardiovascular
Activity
Muscular
strength and
endurance
30 minutes a
day
What type of
activity do
you suggest?
Running,
swimming,
bicycling
Free weights,
plyometrics,
isometrics
Static and
dynamic
stretching
Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Improve CRF,
increase the
caloric output
to lose
weight, to be
faster on the
football field.
Increase
strength and
power to
improve
football
performance.
Flexibility
As flexibility
increases,
increase
stretching
frequency to 45 days a week,
session time to
20 minutes
Dynamic
stretching pre
workout, static
stretching
post workout.
Increase time
and depth of
stretches
Increase
flexibility to
avoid/preven
t injury