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 or more days Moderate 30-45 minutes Based on his
Activity during the week. intensity daily current EIA
condition
swimming
would be the
best activity for
Carl to partake
in.
Muscular strength 5+ days during the Moderate 15-20 minutes Carl is eager to
and endurance week intensity daily enhance his
muscular
appearance so
arm curls will be
the best activity
for him to
engage in.
Flexibility 2-3 days out of the Low intensity 10-15 minutes Carl will benefit
week greatly from
sitting
hamstring
stretches to
enhance his
flexibility.

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 The progression Performing The overload Carl will only be
Activity principle will be exercise routines principle included engaging in
utilized in Carls regularly allows in Carls exercise exercises that
exercise for consistent prescription will support and are
prescription by fitness gains. work to help specific to the
starting him out Therefore the enhance his cardiovascular
with a moderate regularity cardiovascular component of
intensity routine. principle will be performance. His fitness. By
The demands that utilized in Carls beginning training including the
 are placed on his exercise stimulus, 30-45 specificity
body from the prescription by minutes at a principle in his
moderate intensity giving him a set moderate intensity exercise
workout will number of days he will have to be prescription will
increase over time should be working increased so that allow for this
and this will allow on his his body is area of fitness
him to acquire cardiovascular stressed beyond its to be the main
long term fitness fitness which is 5 normal limit for focus rather
gains. Following or more days cardiovascular than including
this principle is during the week. fitness. Therefore other areas that
essential for Carl He will have to he will have to will not work
as he suffers from stick to this train for 45-60+ towards
a condition that schedule in order minutes at a providing the
can be to stay away from higher intensity. cardiovascular
exacerbated by losing his fitness He can also gains he
exercise so gains as change his requires.
starting in small inconsistent exercise from
increments will be training and swimming to
helpful to him so prolonged cycling to increase
that he is able to inactivity can his overall
gradually work his cause loss in cardiovascular
way up to cardiovascular gains.
achieving results that have
optimum been achieved.
cardiovascular
fitness.
Muscular strength The progression For muscular The overload For the
and endurance principle will be strength and principle will be specificity
utilized for endurance included in Carls principle, all
muscular strength training it must be exercise exercises
and endurance by done regularly prescription by included in
starting Carl off throughout the stressing his Carls exercise
with a small week. Therefore muscles above program will be
number of this principle will their normal limit. specific to each
repetitions and be utilized in He will begin of the muscle
then gradually Carls exercise doing 20 reps at a groups. This
increase them to a prescription by moderate intensity provides the
higher amount providing him for 15-20 minutes necessary
over time which with a specific on 3-4 days during adaptations that
will allow him to amount of days (5 the week with 3 are the result of
acquire long-term or more) that he rest periods. He the training
fitness gains. must stick to in will then advance program which
order to increase to doing 40 reps, will allow Carl to
his chance of with the intensity make gains in
muscular gains as set at high and his both his
well as decrease time amount for muscular
his chances of the exercises to strength and
muscular loss as 25-30 minutes endurance.
 inconsistent with only one rest
training and period for the
prolonged same frequency.
inactivity can
result in major
loss of muscular
strength and
endurance.
Flexibility For flexibility Carl The regularity The overload Specificity
will start out at a principle will be principle will be comes in handy
slow rate and a utilized in Carls utilized in Carls when initiating
low intensity and exercise exercise an exercise
then work his way prescription by prescription by prescription that
up gradually to giving him a fixed increasing his focuses mainly
meet a faster pace amount of days exercise level to a on the area that
and higher he should use to point that will is wanted to see
intensity. work on his cause his body to fitness gains in.
Flexibility takes flexibility training. be stressed above When it comes
times to acquire so So the days he its normal limit. to flexibility the
by utilizing the feels he is most Being that he is specificity
progression available for starting at a low principle will be
principle in his working on intensity and utilized by
exercise flexibility for 15- doing this routine providing Carl
prescription this 20 minutes will be for 10-15 minutes with exercises
way he will be able used as his he will increase his that are mainly
to continually and training session intensity to used to promote
progressively days. He must be moderate-high for overall flexibility
increase the dedicated and 20-25 minutes. He in the body and
demands on the stick to these will also benefit its ROM. The
body that are particular days so from an increase adaptations to
required over time that he is able to in how long he this particular
so he is able to continue gaining holds his stretches fitness
achieve long term flexibility in the for, therefore, if he component will
flexibility gains areas he would starts holding his be specific to the
and decrease his like to see it most stretches for 1 flexibility areas
chance of injuries in which in this minute he can which will
that may occur. case is his legs then advance to 2- provide him with
(hamstrings). 3 minutes and so the flexibility
Without utilizing forth. Changing gains he
this principle the type of requires. He will
promotes the high exercise is also not be given
risk of him being manipulated by exercises that
inconsistent with the overload work the
his training as principle so Carl muscles to help
well as possibly can start using the him with his
becoming inactive sitting hamstring flexibility as this
for long periods of stretch and then is a totally
time which can overload the different
 result in the loss stretch by doing a component of
of the flexibility he lying leg ham curls fitness. The
has gained and with weights training session
that is not which is a definite must be specific
wanted. increase in to the area of
exercise level. the body he is
looking to
improve.

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 5-7 days during Low to moderate 30 minutes daily Sally is an older
Activity the week with progression with progression adult who needs
to higher intensity to 45+ minutes much support
therefore
supervised
walking on a
treadmill is the
best activity for
her to engage
in.
Muscular strength 2-3 days during Low-moderate 10-15 minutes Being that Sally
and endurance the week intensity daily is an older obese
adult doing
chair stands
would be the
best activity for
her to partake in
because its
suitable for
older adults and
does not put too
much pressure
on the ankles
and feet.
Flexibility 2-3 days during Low intensity 3-5 minutes daily The chair sit and
the week reach is
appropriate for
older adults
therefore Sally
will benefit
greatly from it
 for the flexibility
component.

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 Being that Sally is The principle of The overload The specificity
Activity a senior, and an regularity will be principle will be principle will
obese and diabetic utilized in Sallys utilized in Sallys provide her with
client the principle exercise exercise an exercise
of progression for prescription by prescription by prescription that
cardiovascular providing her with increasing her mainly focuses
fitness will be a set number of intensity from low- on the
utilized in her days that will be moderate to cardiovascular
exercise used just for her moderate-high. fitness
prescription by cardiovascular She will also be component.
starting her out fitness training. In instructed to Each exercise
doing small this case 5-7 days engage in 45 or she engages in
increments in her will be used for more minutes will work to
workout and then this component. daily. She will also enhance her
her to gradually By issuing her set change her cardiovascular
work her way up days for her walking on a performance,
to reach a higher routine will allow treadmill to giving her a
rate. This will give her to be walking on flat better
her the dedicated and surfaces as far as opportunity for
opportunity to stick to her she can go in the optimum gains
progress slowly, exercise routine. 45+ minute in her
decrease her Since she is obese increase. Doing performance.
chances of injuries this is necessary each of these Including
as well as give her so that she can things will provide exercises that do
the opportunity to have increased a chance for not focus on
see fitness gains weight loss overload and cardiovascular
over time. results. Without stress her body fitness will not
including this beyond its normal help to improve
principle can limits which too her fitness for
result in her will help her to see this component
becoming better therefore only
inconsistent with cardiovascular and the necessary
her routine weight loss results. ones will be
promoting the risk included to
of cardiovascular make sure she
fitness losses and experiences the
 a lesser chance of cardiovascular
her losing a good gains that she
amount of weight. requires.
Muscular strength The progression As an older adult When utilizing the The specificity
and endurance principle will be muscular strength overload principle principle will be
utilized in Sallys and endurance is in Sallys exercise utilized in Sallys
exercise important to have prescription her exercise
prescription for as it is steadily body will have to program by
muscular strength lost as individuals be stressed providing her
and endurance by age. Utilization of beyond its normal with exercises
starting her out at the regularity limits therefore that focus on
slow rate and pace principle will be the number of muscular
and helping her to essential in Sallys reps she is able to strength and
work her way up exercise do with chair endurance
to gradually prescription when stands will be alone. Giving
achieve a higher providing her with increased based her exercises
rate and pace. By a better on her abilities. and routines
doing this will opportunity to Being she is obese that work areas
allow her to continue and diabetic extra other than those
acquire acquiring added stress may that work the
exceptional form muscular strength cause her to muscular groups
and do more reps and endurance experience more will not promote
overtime. In the gains. Without problems that are gains for this
end this will have the use of this not needed. She component.
worked to show principle in her will begin by doing Running will not
much exercise 10 chair stands give her the
improvement in prescription she is and then make an same gains that
her muscular more likely to lose increase to 15 doing chair
strength and the gains she has stands. If she feels stands will so
endurance. worked hard for. she can do more having specific
Therefore she will over time she can exercises for
be given a set work towards it each
schedule that she but she should not component
will choose based push herself to do allows for better
on the time she more than her chances that
feels she is most abilities will allow gains and
available. She will her to do. improvements
have to are seen in
remember to these various
partake in her areas of the
routine for this body.
component. She
will also have to
be very
committed to this
routine as
inconsistent
training as well as
 prolonged in
activity increase
the chance for
losses rather than
continuous gains.
Flexibility Flexibility takes To achieve The overload The specificity
time to achieve flexibility one principle will be principle will
and being that must be utilized in Sallys once again be
Sally is an older dedicated to their exercise principle utilized in Sallys
adult she must routine for this by giving her an exercise
adhere to this. The component as for increase in the prescription for
progression all other training session the flexibility
principle will be components. that stresses her component by
utilized by starting Giving Sally fixed body beyond its providing her
Sally off at a slow days and times for normal level. If with exercise
pace when doing this component to she starts off that work for
her stretches. She take place will doing the chair sit and promote
will work towards give her the and reach stretch overall
moving up the opportunity to be for 3-5 minutes flexibility. She
pace once dedicated and daily at a low will only be
flexibility has been work on her intensity while given stretches
gained in some flexibility training holding her that work upper
areas. Once this is frequently stretch for 20-30 and lower body
achieved she can without missing seconds she can flexibility rather
then move any of the time gradually work than exercises
forward with an that has been towards increasing that work other
increase based on taken out for it. If her stretching components.
what her abilities this principle is time to 5-10 Being specific in
will allow her. She not utilized the minutes while the exercises
should never force way mentioned it doing a different that are given
herself to do more will decrease her stretch such as the for a particular
than she can chances of gaining shoulder and component
handle and work as inconsistent upper back stretch allows for gains
at a pace that is training and at a moderate and
best suited for her prolonged intensity and improvements
so that she is able inactivity after holding the stretch to be made in
to see the most starting a training for 40-45 seconds these specific
improvements and session can which will give her areas.
gains over time. promote a an added increase
reduction in the and help to
gains that have provide her with
already been more gains and
acquired. improvements
overtime.

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 5-7 days during Moderate with 30-45 minutes Jennifer has
Activity the week progression to a daily already been
higher intensity given clearance
to start an
activity at a
paced level so
walking would
be the best
activity for her
to engage in.
Muscular strength 2-3 days during Moderate 10-15 minutes Arm curls is the
and endurance the week intensity most
appropriate
activity for
Jennifer to
partake in for
muscular
strength and
endurance and
it will be an
assistance with
her weight loss.
Flexibility 2-3 days during Low-moderate 10-15 minutes Hamstring
the week intensity stretches are
the best activity
for Jennifer to
partake in when
working on her
flexibility.

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 The principle of The principle of The overload The specificity
Activity progression will be regularity will be principle will be principle will be
utilized in utilized in utilized by utilized by
Jennifers exercise Jennifers exercise increasing the providing
 prescription by prescription by overall rate of her Jennifer with
starting her off providing her with cardiovascular exercises that
slow than giving set days used just fitness training are focused
her the for working on sessions. Jennifer primarily on
opportunity to her cardiovascular will start out doing improving
work towards fitness. She will her walking cardiovascular
meeting her goals choose 5 or more routine for 30-45 fitness. Using
at a higher level. days out of the minutes at a specific
By using week that are moderate exercises that
progression as a most available for intensity. She will support each
way to achieve her to do at least then over time component
fitness gains at 45 minutes of the move up to doing increases that
points that suit cardiovascular 45-60 minutes at a chances of gains
Jennifer will allow training. This will higher intensity and
her to accomplish allow her to be for walking. If she improvements
her cardiovascular committed to feels she is able to made to one
fitness goals, make doing the training do more she can specific fitness
improvements session as well as change the component of
where necessary give her the walking to jogging. body. Giving her
(weight, greatest Doing this will be exercises for
dependence on opportunity of an added increase muscles will not
blood pressure being consistent that will exercise improve her
medication) see with her training the body beyond overall
noticeable gains, so that she can the normal level at cardiovascular
and also avoid the gain the best which it is fitness so
risk of exercise cardiovascular stressed. exercises that
related injuries. fitness results. promote
Without using the cardiovascular
regularity fitness are a
principle allows better choice for
much room for helping her to
inconsistent reach her goals.
training and
prolonged
inactivity which
can decrease the
gains that have
already been
achieved.
Muscular strength The demands The regularity The overload Exercises that
and endurance placed on the principle will be principle will be work the various
body when utilized by utilized in muscles groups
exercising must be providing Jennifer Jennifers exercise ensure gains in
continuous and with a routine prescription to both muscular
progressive that she must be provide her with a strength and
therefore the consistent with training stimulus endurance.
progression for 2-3 days that stresses her Therefore those
principle for during the week body beyond its exercises that
 muscular strength where she will normal limits. focus on
and endurance partake in the Jennifer will begin promoting
will be utilized in activity for the doing a set fitness gains for
Jennifers exercise desired amount of number of 30 arm muscular
prescription by exercise time curls using a 6 strength and
starting her off at listed for this pound weight for endurance will
a slow rate and component. She 10-15 minutes at a only be included
then helping her will be instructed moderate in Jennifers
to work her up to to choose which intensity with 2 exercise
reaching a higher days are the best rest periods. Once prescription to
rate that is suited for her and go she has become ensure she focus
to her abilities. from there. She familiar with this on this
Doing this allows will have to be routine and has particular
her to achieve very dedicated seen noticeable component and
long-term fitness and committed to improvements she sees
goals for muscular partaking in the will advance to improvements
strength and exercise training doing 30-40 arm and gains in her
endurance each day that she curls using a 10lb overall muscular
overtime and also has chosen. weight for 15-20 performance.
allow her to see Without utilizing minutes at a high
exceptional results this principle and intensity with now
in the process. sticking to it will only one rest
result in period. If she feels
inconsistent she is able to do
training and even more her
prolonged advancement can
inactivity which include pull-ups
will result in loss instead of arm
of muscular curls.
strength and size.
Flexibility The progression Flexibility takes The overload Specificity will
principle for time to acquire so principle will be once again be
flexibility will be those who wish to utilized for this utilized in her
utilized in improve their component by exercise
Jennifers exercise flexibility must be increasing the prescription to
prescription by very dedicated stress put on her ensure she is
placing demands when working on body that is above focusing mainly
on the body that this particular its normal limits. on this flexibility
are continuous component. The Jennifer will start component.
and progressively regularity out doing Each stretch she
increase over time principle will be hamstring is given will
in order to help utilized in stretches like the work at
her acquire long- Jennifers exercise sit and reach for loosening tense
term fitness gains. prescription by 10-15 minutes at a areas that
The training helping her to set low-moderate flexibility thrives
stimulus given will up 2-3 days that intensity while in so that she is
increase at a rate she will use to holding her able make the
that is compatible work on her stretches for 1-2 most
 with the training- flexibility. She will minutes. She will improvements
induced be in control of then over time and see the best
adaptations so what days she is advance to doing results.
that working for able to use for the tip-over tuck
flexibility gains is flexibility for the hamstring stretch
not a major task designated time for 15-20 minutes
for her to of 10-15 minutes. at moderate-high
accomplish and be This will give her a intensity while
successful with. set routine to increasing her
follow, allow her holding time to at
to be committed least 2-3 minutes.
to her routine and This will give her
give her the an opportunity to
opportunity to be have her body
consistent with stressed above its
her exercises. normal limits
Without utilizing based on her
this principle will abilities and allow
cause her to be her to gain more
inconsistent with flexibility results.
her training and
this could lead to
prolonged activity
which can
decrease all
flexibility gains
that have already
been achieved.

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 5-7 days during Moderate with 60 minutes daily Being that Justin
Activity the week progression to a is eager to play
higher intensity a better position
on the
upcoming years
football team
football would
be the most
appropriate
activity for him
to engage in.
Muscular strength 2-3 days during Moderate 10-15 minutes Arm curls, sit-
and endurance the week intensity daily ups and push-
ups
Flexibility 2-3 days during Low-moderate 10-15 minutes Hamstring
the week intensity daily stretches

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 The principle of The principle of The overload Providing Justin
Activity progression will be regularity will be principle will be with exercises in
utilized in Justins utilized within incorporated in his exercise
exercise Justins exercise Justins exercise prescription that
prescription by prescription by prescription by focus on helping
starting him off at giving him specific increasing his him to improve
a pace that is days that he workout to a point his
suited for his age should engage in that stresses his cardiovascular
and maturity level his physical body beyond its fitness will be
being he is the activities. Being normal level. As a the only way he
youngest of all he is in school he grade I obese child will gain better
four clients. He can join a football this will be results in his
will progress from team which will necessary for performance
low to high over have practices increasing his and this is how
time which will throughout the chances of losing the specificity
allow him to gain week which will weight which has principle will be
exceptional results allow him to do been previously utilized. It is
in his overall his cardiovascular advised by his very important
cardiovascular activity on a doctor. Justin will to incorporate
performance. regular basis start out doing 60 the right
which is needed. minutes of exercises for the
Children lose moderate specific
interest in intensity football components so
activities when activity in school that they can be
they are not as on 5-7 days out of fully improved
frequent as they the week. He will and gains can be
should be to keep then advance to achieved.
their attention doing football as
and interest well as an extra
therefore having activity after
this principle school hours such
incorporated in as cycling for 60+
his exercise minutes on 7 days
 routine will allow during the week at
him to continuous a high intensity.
with his activities This will be the
and achieve the training stimulus
best results that will work his
possible. body over its
normal limit
providing him with
added fitness
results.
Muscular strength For muscular The regularity Justin will begin When it comes
and endurance strength and principle will be doing 10 reps for to utilizing the
endurance the utilized in Justins sit-ups and push- specificity
progression exercise ups at a moderate principle only
principle will be prescription for intensity for 10-15 exercises that
utilized by starting muscular strength minutes, once he help to improve
Justin out at a low and endurance by has shown good muscular
pace and then giving him set 2-3 form for each strength and
helping him to days that he can activity he will endurance will
reach a higher do his activities then advance to be included.
pace overtime. after school for doing 15-20 reps Justin will not be
This will be a 10-15 minutes. for each exercise given any other
gradual process Including this at a higher exercises that
which will help principle is very intensity. For arm work other
him to achieve important curls he will begin components
exceptional because activities with 10 reps using other than the
results, improve for this particular elastic bands at a one that is being
his overall component must moderate focused on at
muscular be performed intensity. When he the time. This
performance and consistently and has shown good will ensure that
also help him to progress over form with his arm the specific
avoid injuries time so that curls he will then component gets
along the way. results can be be given weights the right
achieved. at a weight that he amount of
Inconsistent is able to handle attention so
training can lead and engage in a that he is able to
to prolonged higher intensity gain more
inactivity which doing 15-20 reps. muscular
can decrease This will help to strength and
muscular utilize the endurance.
performance as overload principle
well as size which and stress his
is why this muscles above
principle is their normal limits
important to and provide him
include. with added fitness
results.
Flexibility The flexibility The regularity The overload Each exercise
principle will be principle will be principle will be included in
utilized in Justins utilized by once utilized for the Justins exercise
prescription by again providing flexibility prescription will
starting him out at Justin with 2-3 component in focus on
a low point and days where he Justins exercise improving his
then helping him will engage in 10- prescription by overall
to work his way up 15 minutes to providing him with flexibility. Each
so that he is able work on his a training stimulus stretch will help
to gradually meet flexibility during that will stress his to work his
a higher point for or after school. limbs beyond their limbs and bring
flexibility. Doing This will give him normal limit. He them through
this will allow him the opportunity will begin doing their full range
to see gains in his to continuously hamstring of motion.
flexibility overtime make stretches such as Without utilizing
since flexibility improvements in the sit and reach, the specificity
takes a while to his overall tip over trunk principle leaves
achieve, as well as performance and hamstring stretch much room for
help him to limit lessen his chances and the standing other exercises
his risks for of inconsistent hamstring stretch that are not
injuries during the training and at a low intensity suited for
process. prolonged for 10-15 minutes improving
inactivity that can while holding his flexibility to be
decreases all stretches for 40 included which
results gained. seconds to a will result in less
minute. Once results obtained
improvements for this
have be noticed particular
he will then component. It is
advance to doing very important
the same to include this
hamstring principle so that
exercises at a flexibility can be
higher intensity worked on
for 15-20 minutes entirely to
while now holding provide Justin
his stretches for 2- with the results
3 minutes at a he would like to
time. This will help see in desired
to provide him areas.
with even more
fitness results.