CLIENT ASSESSMENT Name: Carl

MATRIX

FITT Principles What frequency What intensity do What time do you What type of
do you suggest? you suggest? suggest? activity do you
suggest?
Cardiovascular 5 days a week of Moderate at first 30 to 45 minutes Running/walking
Activity moderate or 3 (11 minute mile) per session. to begin with,
days of intense with some progressing to
aerobic activity walking, building running for full
to intense (8-9 amount of time
minute mile) may alternate
without walking. running with
He will continue classes such as
to increase his tabata that keep
intensity as long heart rate up the
as he has his entire class.
inhaler with him
during all physical
activities.
Muscular strength 2-3 days per week Moderate at first 50-60 minutes per Boot camps with
and endurance on non- with strength session body strength
consecutive days exercises starting training in a
at 10-12 reps each group
for 3 sets of each atmosphere,
exercise. Every exercises will
few weeks weight include burpees,
will increase by 5- planks, jumping
10lbs depending jacks, leg raises,
on muscle group pushups, chin
being worked. ups, squats, and
Classes will start crunches.
at the beginner Weight training
level with some such as bicep
modification of curls, leg
exercises, and presses, tricep
progress to entire dips, chest press,
class done and deadlifts.
without modifying Client will use
any exercise. dumbbells,
resistant bands,
and machines.
Flexibility After every Client will do light 3-10 minutes Calf stretches,
exercise session 5- stretching pigeon pose, hip
6 days per week exercises after flexor stretch,
each workout to child pose,
maintain flexibility figure 4 stretch,
 and prevent arm stretches,
injury. cat/cow.

PROS Principles Explain how you Explain how you Explain how you Explain how the
will utilize the will utilize the will utilize the specificity
principle of principle of overload principle principle applies
progression for regularity for each for each to each
each component component of component of component of
of fitness in your fitness in your fitness in your fitness in your
exercise exercise exercise exercise
prescription. prescription. prescription. prescription.
Cardiovascular Client will start out Client will Since client walks Clients specific
Activity running/walking perform cardio to and from class, goal is to
and progress to activities 5-6 days he will focus on maintain fitness
running full miles a week in the am running to ensure for sports, he
without walking. before his classes that he is getting will use cardio
Client will also begin. This is to his heart rate exercises to lose
progress to faster ensure that he higher than his some of his
miles, and longer gets his exercise usual walking rate. excess body fat,
amounts of time completed as which will
starting at 30 soon as possible, increase his
minutes and given him less of a speed, and
progressing chance to skip out agility during
towards 60 on his workout play.
minutes. later in the day.
Muscular strength Client will begin Client will Client is doing Client wants to
and endurance with lower weights strength train 2-3 little to no maintain
and progress to days a week, strength training strength for
higher weights every other day. at this time; he sports, and add
and reps over He will schedule will work his bulk to his body.
time. He will also time in the muscles to fatigue He will use
start strength afternoon or early during each set to strength
focused classes evening ensure that he is training, body
with some depending on his overloading his resistance
modification and class schedule. body. exercises, and
progress to less weight lifting to
and less achieve this
modification. goal.

Flexibility Client will stretch Client will progress Client wants to

Client will start daily to ensure in his stretching by succeed at
with 3 minutes of that his muscles increasing his intermural
stretching after are loose, and to range of motion sports, and
each exercise prevent injury. and pushing his stretching will
session and body further over gives his muscles
progress to 10 time. the flexibility to
minutes or more. do so.
CLIENT ASSESSMENT Name: Sally
MATRIX

FITT Principles What frequency What intensity do What time do you What type of
do you suggest? you suggest? suggest? activity do you
suggest?
Cardiovascular 3-5 days per week Moderate 30 minutes per Walking and a
Activity intensity session swimming class
for seniors.
Muscular strength 2-3 days per week Moderate 30 minutes per Resistant
and endurance intensity session training with
resistance
bands, 8
exercises
focusing on
major muscle
groups
Flexibility After every Light stretching 3-10 minutes Stretching such
workout 5 days depending on as side reach,
per week tightness of shoulder stretch,
muscles sky reach, neck
roll, shoulder
roll, toe touch,
quadriceps
stretch

PROS Principles Explain how you Explain how you Explain how you Explain how the
will utilize the will utilize the will utilize the specificity
principle of principle of overload principle principle applies
progression for regularity for each for each to each
each component component of component of component of
of fitness in your fitness in your fitness in your fitness in your
exercise exercise exercise exercise
prescription. prescription. prescription. prescription.
Cardiovascular Client will start out Client will set the At this point the The clients goal
Activity with light walking same days and focus is on getting is to improve her
with periods of times each week the client glucose levels, as
rest for 30 to ensure that all physically active, she does not
minutes. She will exercise goals are since she is want to be
progress to 30 met. She will be sedentary. Walking insulin
minutes of walking physically active and swimming at dependent.
without rest. Since 3-5 days per moderate levels Client will focus
she is sedentary week. without straining on walking and
activity will be the client is the swimming to
slowly introduced main goal at this help control her
 into her lifestyle, point. disease and lose
without weight.
overstressing her
body.
Muscular strength Client will begin Client will set Since the client is Client will use
and endurance with light strength goals each week sedentary and resistant bands
training exercises for strength does not currently and focus on
using resistance training, and keep do any physical major muscle
bands 2-3 days a the same day and activities, light to groups such as
week on non- time so exercise moderate strength legs, arms, and
consecutive days. becomes a habit. training is all that core. She will do
She will start with is recommended 8-10 exercises,
30 seconds to 1 as to not strain her such as front
minute per muscle body. squats, leg curl,
group with rest in glute bridge,
between, and lateral band
progress to longer walk, seated
time periods as abduction, and
her strength seated row.
improves.

Flexibility Client will do light Client will stretch Client does not Client will focus
stretching before before and after currently do any on stretching her
and after each each exercise exercises that major muscles
workout to session without include flexibility; groups such as
prevent injury and exception. she will take it arms, legs, and
increase her slow at first as to back. She will do
flexibility. She will not strain any of stretching such
start with 2- her muscles. as neck rolls,
5minutes before, ankle rolls, thigh
and 3-5 minutes hug, and childs
after, working her pose.
way up to longer
periods of time.

CLIENT ASSESSMENT Name: Jennifer

MATRIX

FITT Principles What frequency What intensity do What time do you What type of
do you suggest? you suggest? suggest? activity do you
suggest?
Cardiovascular 3-5 days per week Moderate 30-50 minutes per Walking,
Activity intensity session swimming, light
jogging
Muscular strength 2-3 days per week Moderate 30 minutes per Strength training
and endurance intensity session such squats,
planks, tricep
dips, and jump
squats, burpees,
all exercises that
can be done
without
equipment.
Focus on body
strength
exercises.
Flexibility 2-3 days per week Light yoga for 30 minutes per Beginner yoga
beginners session focusing on light
stretching all
major muscle
groups.

PROS Principles Explain how you Explain how you Explain how you Explain how the
will utilize the will utilize the will utilize the specificity
principle of principle of overload principle principle applies
progression for regularity for each for each to each
each component component of component of component of
of fitness in your fitness in your fitness in your fitness in your
exercise exercise exercise exercise
prescription. prescription. prescription. prescription.
Cardiovascular Client will begin Client will Client only walks Client will focus
Activity walking with her schedule walks 2x per month, she on walking and
children 3- 5 days either before or will start with 3-5 swimming with
per week for 30 after dinner, and days per week, her family, to get
minutes, and will include her and gradually her
progress to 60 children to ensure build up to light cardiovascular
minutes per that she achieves jogging health up, and
session this goal. to improve her
high blood
pressure.
Muscular strength Client will begin Client is short on Client does not Client will do
and endurance with 30 seconds of time, so she will currently do any body strength
strength training do her strength type of strength exercises such as
with 20 seconds of training during training, so squats, planks,
rest, and progress commercial starting with jumping jacks,
to 1 minute of breaks while moderate tricep dips,
training with 10 watching TV with exercises and pushups, and
seconds of rest. her children. gradually building lunges. She will
to more intense also engage in
will overload her yard work,
muscles. cleaning house,
and involve her
 children in these
activities to keep
the whole family
fit.
Flexibility Client will engage Client will use free Client will progress Client will do
in 30 minutes 3x YouTube yoga in her yoga beginner yoga,
per week of videos in the am practice by and focus on
beginner yoga, before her advancing to poses such as
progressing to children wake for intermediate child, pigeon,
intermediate yoga the day. She will levels over time. tree, and warrior
do this 2-3 She will also try 1&2, boat,
mornings per Pilates, and Piyo goddess, and
week. which are more lotus. This will
intense activities ensure that her
that utilize muscles will be
flexibility, as she in top shape for
gets stronger, and her cardio and
more flexible. strength training
exercises.

CLIENT ASSESSMENT Name: Justin

MATRIX

FITT Principles What frequency What intensity do What time do you What type of
do you suggest? you suggest? suggest? activity do you
suggest?
Cardiovascular 7 days a week Moderate to 60 minutes or Running,
Activity vigorous activity more daily walking, football
practice,
basketball,
softball, playing
outdoors,
climbing trees,
skipping, playing
tag.
Muscular strength 3 days per week Moderate to 20 minutes or Light weight
and endurance intense more, can be lifting with free
included in the 60 weights, such as
minutes of cardio bicep curls,
tricep dips, side
arm raises, all
under adult
supervision.
Strength training
with body
resistance, such
 as squats,
pushups, chins
ups.
Flexibility After every Light to moderate 5-10 minutes per Stretching with
exercise session day teammates such
as shoulder, arm
stretch, toe
touch, thigh hug,
and resistant leg
stretch

PROS Principles Explain how you Explain how you Explain how you Explain how the
will utilize the will utilize the will utilize the specificity
principle of principle of overload principle principle applies
progression for regularity for each for each to each
each component component of component of component of
of fitness in your fitness in your fitness in your fitness in your
exercise exercise exercise exercise
prescription. prescription. prescription. prescription.
Cardiovascular Client will begin Client will make Client spends most Client will run,
Activity with 60 minutes an effort to be of his time jump, play
per day of cardio physically active indoors; he will set sports such as
activity, and everyday instead goals to be active football, walk,
progress to longer of watching TV, or every day for a and stay active
periods of activity playing video minimum of 60 every day. Client
upwards of 2 games. minutes to make will also use his
hours per day. sure he is schools
progressing in his treadmill and
physical activity. incorporate his
school reading
while walking.
Muscular strength Client will begin Client will choose Client does little to Client will do
and endurance with 30 minutes strength training no strength activities such as
per day included instead of TV and training; he will do weight lifting
with his cardio, video games, and training every day with his football
but will progress can do exercises to ensure that his team; he will do
to a full 30-60 while his family is muscles do not squats, pushups,
minutes on top of watching TV at build up lunges, while his
his cardio night. resistance. family watches
exercises. TV. He will also
do yard work,
and household
chores to stay
active and build
strength.
Flexibility Client will do 5-10 Client will do this Client does not He will do
minutes per day every day after focus on flexibility stretching
football practice, at this time, so exercises such as
and strength incorporating this ones that focus
training into his routine on the back,
will be beneficial core, arms, legs,
in preventing neck, ankles,
injury. wrists, and
glutes.