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FITT Principles What What intensity What time do What type of

frequency do do you you suggest? activity do


you suggest? suggest? you suggest?
Cardiovascular 30 to 60 60 to 75% 30 to 60 Walking,
Activity minutes at max heart rate minutes running,
least two times biking,
a week. sprinting
Muscular a first-time 4070% of 2540 min of Stabilization
strength and client may 1RM workout level Total
endurance begin by (excluding body; multi
training his warm-up and joint or single
entire body cool-down) joint;
two times a controlled
week unstable
Flexibility Recommended 5-10 minutes 10 minutes
warm up and of low-intensity before, ten
cool down activity to minutes after
stretches increase
muscle
temperature,
oxygen to
working
muscles, and
elasticity; and
create
movement
patterns for
upcoming
activity which
may include
the exercises
below.
Static
stretching,
myofascial
release 10
second holds.
PROS Explain how Explain how Explain how Explain how
Principles you will utilize you will utilize you will utilize the
the principle of the principle the overload specificity
progression for of regularity principle for principle
each for each each applies to
component of component of component of each
fitness in your fitness in your fitness in your component
exercise exercise exercise of fitness in
prescription. prescription. prescription. your exercise
prescription.
Cardiovascular Increasing one A gradual and Decreasing if you want to
Activity variable at a progressive repetitions be a
time; increase in the when a set is competitive
difficulty of added; runner then
the program you must run
Muscular Increasing one A gradual and
strength and variable at a progressive
endurance time; increase in the
difficulty of
the program in
some
capacity, to
continue to
challenge the
muscles.
Flexibility

CLIENT Name: Sally


ASSESSMENT
MATRIX

FITT Principles What What intensity What time do What type of


frequency do do you you suggest? activity do
you suggest? suggest? you suggest?
Cardiovascular 2 to 3 sessions 65-85%. 30-45 minutes speed-
Activity 30-45 minutes walking,
jogging,
skipping
rope, use of a
stair climber
or stationary
bike
Muscular 2 to 4 times a 50 to 70% 1rm 25-40 minutes Exercise with
strength and week. free weights
endurance or body
weight.
Flexibility Recommended Recommended 10 minutes Static
warm up and warm up and before, ten stretching,
cool down cool down minutes after myofascial
stretches stretches release 10
second holds.

PROS Explain how Explain how Explain how Explain how


Principles you will utilize you will utilize you will utilize the
the principle of the principle the overload specificity
progression for of regularity principle for principle
each for each each applies to
component of component of component of each
fitness in your fitness in your fitness in your component
exercise exercise exercise of fitness in
prescription. prescription. prescription. your exercise
prescription.
Cardiovascular Start with Exercise and exceed the Stay focused
Activity walking, then do cardio at normal on her goals
move to least three demands
walk/run times a week. placed on the
combinations, body
and finally, to
running.
Muscular Manipulate the change Concentrate
strength and Manipulate the acute intensity, on building
endurance acute variables variables change her
resistance endurance
and stability
Flexibility

CLIENT Name: Jennifer


ASSESSMENT
MATRIX

FITT Principles What What intensity What time do What type of


frequency do do you you suggest? activity do
you suggest? suggest? you suggest?
Cardiovascular 3 times weekly 65 to 75% 25 to 40 speed-
Activity minutes walking,
jogging,
skipping
rope, use of a
stair climber
or stationary
bike
Muscular 3 times weekly 65 to 75% 45 to 60 Exercise with
strength and minutes free weights
endurance or body
weight.
Flexibility Before and Before and Warm up and a Static
after each after each proper cool stretches and
workout A work To a down 10 myofascial
minimum of 2- position of minutes each. release roller
3 times a mild 15-30 seconds Various
week; 3-4 sets discomfort for static; 6- techniques
for each target out. second including
muscle. contraction static,
followed by 10- dynamic, and
30 seconds PNF for each
assisted major muscle
stretch for PNF and/or
tendon
group.

PROS Explain how Explain how Explain how Explain how


Principles you will utilize you will utilize you will utilize the
the principle of the principle the overload specificity
progression for of regularity principle for principle
each for each each applies to
component of component of component of each
fitness in your fitness in your fitness in your component
exercise exercise exercise of fitness in
prescription. prescription. prescription. your exercise
prescription.
Cardiovascular Start with Exercise and exceed the Stay focused
Activity walking, then do cardio at normal on her goals.
move to least three demands Large muscle
walk/run times a week. placed on the groups,
combinations, body rhythmic and
and finally, to aerobic in
running nature.
Muscular Manipulate the change Concentrate
strength and Manipulate the acute intensity, on building
endurance acute variables variables change her
resistance endurance
and stability
Flexibility To a position Decreasing the Do not
Most days of of mild rest period change more
the week. Not discomfort between sets. than 1-2
overloading or variables at a
lifting to time
maximal ability
during every
workout

CLIENT Name: Justin


ASSESSMENT
MATRIX

FITT Principles What What intensity What time do What type of


frequency do do you you suggest? activity do
you suggest? suggest? you suggest?
Cardiovascular 60 minutes of Moderate in 60 minutes of Team sports,
Activity activity each intensity, and activity each individual
day. also try to add day sports,
a few more recreational
vigorous activities,
activities over family
the week. activities,
active
hobbies, and
walking or
bicycling for
fun and
transportatio
n. Several
times every
week do
weight-
bearing
activities that
promote
muscle
strength,
flexibility,
and bone
health.
Muscular 60 minutes of Moderate in 60 minutes of team sports,
strength and activity each intensity, and activity each individual
endurance day. also try to add day sports,
a few more recreational
vigorous activities,
activities over family
the week. activities,
active
hobbies, and
walking or
bicycling for
fun and
transportatio
n. Several
times every
week do
weight-
bearing
activities that
promote
muscle
strength,
flexibility,
and bone
health.
Flexibility Daily stretches Daily stretches 10 second hold Full body
full body full body son each dynamic and
stretch static
stretches
PROS Explain how Explain how Explain how Explain how
Principles you will utilize you will utilize you will utilize the
the principle of the principle the overload specificity
progression for of regularity principle for principle
each for each each applies to
component of component of component of each
fitness in your fitness in your fitness in your component
exercise exercise exercise of fitness in
prescription. prescription. prescription. your exercise
prescription.
Cardiovascular Start slowly perform Na improvement
Activity with an activity running or s in various
you enjoy, and cardio fun fitness areas
gradually work based require fun
up to a more activities on a moderate to
intense pace. regular basis vigourous
kinds of
activity
Muscular Stay active increase Keep moving.
strength and Continue with and demands are
endurance body weight conditioned by made upon the
resistance until playing sports body by
15 and going modifying the
outside Frequency
participating Intensity Time
in physical Type
activity
Flexibility Try activities Try activities Full body
Try activities that lengthen that lengthen dynamic and
that lengthen the muscles the muscles static
the muscles such as basic such as basic stretches
such as basic stretching stretching
stretching