CLIENT

ASSESSMENT
MATRIX

Name: Carl
Age: 21

Height: 511

Weight:
180lbs.

BMI =25

FITT Principles

What frequency
do you suggest?

What intensity do
you suggest?

What time do
you suggest?

Cardiovascular
Activity

3-5 days a week

Carls V02 max

30-60 min

What type of
activity do you
suggest?
Running,
cycling, rowing,
swimming

estimated at
51.66ml/kg/min.
With a good
rating in his 1
mile walk test, he
could begin his
CVF program at
Moderate
intensity (45 -62
% V02 max) and
work up to
vigorous intensity
(63 85 % V02
max) (Howley &
Thompson, 2012)

Muscular
strength and
endurance

2-3 days a week

to begin

Moderate high

30-45 min

50-100%
Repetition
Maximum (RM)
Multiple- Set
System (3 Sets of
10 Reps with
increasing
weights to begin)
(Howley &
Thompson, 2012)

Flexibility

2-3 days a week

Low to Moderate

Resistance
training
(machines, free
weights and
manual
resistance.
Abdominal(curl-up)
Trunk extensor
(trunk lift)
Upper body
(bench press,
push-up,
modified pullup, and flexed
arm hang)

10-20-30-60

Lower body: leg

presses, leg
extensions,
hamstring
curls, squats
and lunges
Trunk Flexion,

and during
Warm-ups (go
slowly) and cooldowns.

intensity in painfree ROM

minutes,
according to
the exercise
and the reason
for the stretch.

Trunk
Extension,
Crunch and
partial curl-up,
hip flexor
stretch.

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 the

specificity
principle
applies to each
component of
fitness in your
exercise
prescription.

Cardiovascular
Activity

To improve his
CVF Carl could

At the moment
Carl irregular
patterns of
exercise are
bringing him no
tangible results.
He needs to enroll
in a formal excise
program. This
would help him
become a regular
visitor to his
college
Recreational
Center 3-5 times
a week; where he
could begin to
see results which
could help
motivate him to
remain with the
program.

Explain how
you will utilize
the overload
principle for
each
component of
fitness in your
exercise
prescription.
Carl ran 1.75
miles in 12
minutes, if he
tries running 2
miles in 12
minutes this
would mean
going beyond
the levels at
which the body
is normally
stressed. A
change in
speed and
training
volume is
attributed to
the principle of
overload
(Howley &
Thompson
2012, p. 261)

Carl wants to
have the benefits
of a strong upper
body but in order
to achieve this
nothing is more
important than
the principle of
regularity.

This multiple
set protocol is
used to
overload. It
involves
performing the
first set of 10
reps at 50% of
10RM, the

Scoring Fair
in his YMCA
Bench-press
test proves that
Carl needs to
attend
specifically to
upper body
performance if

jog while
walking to and
from classes.
When he feels
comfortable
doing this, he
could then
begin jogging
and running.
By doing this
he will be
continually and
progressively
increasing his

VO2 max and

percentile
value to
Superior (95).

Muscular
strength and
endurance

(Howley &
Thompson,
2012, p.142)
The Multiple-Set
System for
strength and
endurance
training
encourages
progression. The
total number of
sets performed

The exercises
recommended
above,
(walking,
running,
cycling, rowing,
swimming are
specifically to
address Carls
CVF.

per training
session should
gradually
increase to
reduce the risk
of overtraining.
The number of
sets per session
is not fixed and
can be
manipulated to
induce
progression.
Moving from

fair to
good taking
requires that
he increase his
reps to 22-28 Working 3 days
a week is

Spasmodic bouts
of training will
only lead to
frustration and
not the desired
results. The
muscle strength
and chiseled look
that he desires
will only be
possible if he
exercises on a
regular basis (i.e.
3 days a week,
every week) (FPH,
p. 261).

second set of
10 reps at 75%
of 10RM and
the third set of
10reps at
100% of 10RM.
Various
combinations
of sets can be
use in keeping
with the
principle of
over load
(Howley &
Thompson
2012, p. 279).

he wants to
improve his
look. To
specifically
address Carls
need for upper
body strength
and definition
he needs to
devote time
and effort on
the traps,
pectorals,
deltoids,
latissimus dorsi
and biceps and
triceps
muscles.
(Howley &
Thompson,
2012, p. 279)

Regular flexibility
exercises
improves ROM in
joints and
structures
necessary for
helping Carl build
the body that he
wants.

These
flexibility
exercises will
enhance Carls
muscular
performance
and will stress
his body
beyond his
normal stress
levels.

Posterior pelvic
tilts and
crunches are
good exercises
for Carl to help
him develop
the abdominal
musculature
necessary to
support great
upper body
workouts.

recommended
(Howley &
Thompson 2012,
p. 279).
Flexibility

Flexibility
exercises are
necessary to
help prevent
injury and sore
muscles. As Carl
progresses
through his
exercise
program
His body will
become more
flexible to
accommodate
this progression.

CLIENT
ASSESSMENT
MATRIX

Name: Sally
Age: 65

Height 5 8

Weight 218
lbs.

BMI=33.1
(Class 1
Obesity)

FITT Principles

What

What intensity

What time do

What type of

Cardiovascular
Activity

Muscular
strength and
endurance

frequency do
you suggest?
3-7 days
weekly

do you
suggest?
Low- moderate
to begin.
(50%-80%
V02R or HRR:
RPE 12-16)

you suggest?

2-3 days
weekly

Low
moderate to
begin.
2-3 sets of 812 reps (60%80% IRM)

30 min -8-10
complex
exercises with
major muscle
groups
stressed
(p.389).

20-60 minutes
in bouts of 10
min (p. 388)

Flexibility

2-3 days
weekly

Low- moderate 10-20 minutes

stretches

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

Use the
swimming
program to
take Sally
through a
number of
progressive
stages. Start
at her level of
comfort and
progressively
help her

To capitalize
on gains made
keep Sally on
her regular
schedule to
foster and
maintain
results.

The goal is to
gradually
increase the
intensity and
duration of
Sallys
cardiovascular
activities.

activity do
you suggest?
Rhythmic,
large muscle
group
activities
(swimming,
walking,
treadmill,
Elliptical)
Resistance
training using
machines,
free weights
and manual
resistance.
(Howley &
Thompson,
2012)
Hip Flexor
stretch, Chair
stretch, Mad
Cat stretch,
Trunk flexion
and
extension
Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Sally is
diabetic with
a BMI of 33.1.
Her aerobic
exercises are
geared
specifically to
improving
her glucose
levels and to
help her lose
weight and

Muscular
strength and
endurance

Flexibility

through the
next stage as
soon as she is
comfortable
with the
current
one(Howley &
Thompson,
2012)
Once Sally can
perform her 23 sets of 8-12
reps (60%-80%
IRM)
comfortably
her weights
will be
increases by
5% and her
reps will be
decreased to
6-8 reps
(Howley &
Thompson,
2012).

Once Sally
gets to the
point where
her body is
comfortable
doing
10-20 minutes
of stretching
exercises
fluently, she
could join a
gentle Yoga
class, working
at her own
bodys pace
until she is
comfortable

possibly
avoid the
need go on
insulin.

The regularity
of her
muscular
strength and
endurance
sessions must
remain at 2-3
days weekly to
be effective.

Presently Sally
needs to find
the time to
perform 10-20
minutes of
stretching 2-3
days weekly.

To maximize
long term
training
adaptations it
will be
necessary to
periodically
change the
exercise
intensity
between (60%80% IRM) or
increase the
complex
exercises from
8-10 reps to
10-14 reps to
maintain the
stress on
major muscle
groups
(Howley &
Thompson
2012).
Concentration
on performing
the Flexibility
exercises like
the Hip Flexor
stretch, Chair
stretch and
Mad Cat
stretch more
gracefully and
fluently, cuts
out the rest
period
between
exercises,
builds
repetition

The exercises
recommende
d for building
strength and
endurance
are
specifically
adapted to
all Sallys
major
muscles
necessary for
building her
strength and
resistance
preparing her
for more
intense
exercises in
the future.

At the age of
65 Sally
needs to slow
down. Gentle
Yoga would
specifically
address
Sallys
stressful life
and reduce
her anxieties.
This could
have a
positive
effect on her
rising BP and
may help to

doing a 60
minute class.

CLIENT
ASSESSMENT
MATRIX

FITT Principles
Cardiovascular
Activity
Muscular
strength and
endurance

speed and
creates
intensity,
thereby
creating
progressive
overload
(Howley &
Thompson
2012).

regulate her
metabolism
(TTBW,
2013).

Name: Jennifer
Age:35

Height: 56

Weight: 175
lbs

BMI = 28.1
(Overweight
)

Jennifer
cannot afford
expensive
equipment or
gym
memberships
.

1.2 miles in
the 12
minute run
test for a
rating of
Borderline
VO2max
estimated to
be 25
ml/kg/min

Her long-term
goal is to
reduce her
dependence
on her blood
pressure
medications

She wants
to improve
her
cardiovascul
ar
endurance
and also
lose weight.

What
frequency do
you suggest?
3-5 times
weekly

What intensity
do you
suggest?
Moderate to
vigorous (60%
80% HRR)
Single set
program: start
with 10-15
reps of each
exercise of
moderate
intensity.

What time do
you suggest?

What type of
activity do
you suggest?
Walkingjogging
program
Free weights:
Dumbbell
overhead
presses,
dumbbell
curls, squats
and lunges.
Body weight:
Push-ups,
plank
Stability
Balls:
Abdominal
Curls

2-3 times
weekly

30 min -60 min

30 minutes

Flexibility

3-5 times
weekly

Moderate
intensity

10-20minutes

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

Jennifer will
start her
walking
program at a
level that feels
comfortable.
Her first goal is
to accumulate
30 min of
moderate
intensity PA
per day. She
begins at 3
days weekly
and progress
to 5 days
weekly. She
will be
concentrating
on increasing
her speed over
a 3 months
period
progressing
from moderate
to vigorous
intensity; at
which time her
progress will

Regularity is
the key to a
walking
program so
Jennifer will
plan to use
the treadmill
at her
neighborhood
gym when
weather does
not permit
outside
walking.

Overloading
Jennifers
aerobic
activities will
mean pushing
herself beyond
her usual
comfortable
pace by
introducing
jogging for
additional
improvements
in CRF and V02
max.

Elastic
Bands: Chest
press
Hip Flexor
stretch, Chair
stretch, Mad
Cat stretch,
Trunk flexion
and
extension
Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
A walkingjogging
program
including a
negative
caloric
balance
targeting a
weekly
weight loss of
1-2lbs,
specifically
addresses
Jennifers
health
concerns and
goals
(p.249). This
program will
help improve
her V02 max,
lower her
blood
pressure,
help reduce
her weight
and
eventually
help her get

be reevaluated (Fit

To Be Well
2013).
Muscular
strength and
endurance

off BP
medication
(Howley &
Thompson
2012).
These single
and multi
joint strength
and
endurance
exercises will
raise basal
metabolism;
help build
lean mass,
specifically
targeting
large muscle
groups to
help burn
calories more
efficiently
(Howley &
Thompson
2012, p.260).

Jennifer starts
with 10-15
reps of each
exercise of
moderate
intensity and
gradually
increasing to
2-3 sets,
increasing
intensity
depending on
her personal
goals (Howley
& Thompson
2012, p.275).

Only people
who continue
PA as a way of
life enjoy its
long-term
benefits
(p.222).
Jennifer will
have to
commit to the
regularity of
these strength
and
endurance
exercise as
prescribed to
achieve her
goals.

By gradually
varying the
sets, repetition
and number of
exercises (i.e.,
training
volume) the
training
stimulus will
remain
effective and
therefore the
adaptations to
the training
program will
be maximized
(Howley &
Thompson
2012, p.275).

CLIENT
ASSESSMENT
MATRIX

Name: Justin

Height 5 5

Weight 180
lbs.

(BMI=30,
grade 1
obesity)

FITT Principles

What
frequency do
you suggest?
3-5 times
weekly

What intensity
do you
suggest?
Low-moderate

What time do
you suggest?

What type of
activity do
you suggest?
Fitness
Games,
Aquatic
Activities,
Treadmill,
Elliptical,
Stairclimbing.
Resistance
training
(machines,
free weights

Flexibility

Cardiovascular
Activity

Muscular
strength and
endurance

2-3 days

wk-1

10-20-30 min

Low- moderate 30 min

2-3 sets of 812 reps (40%60% IRM)

(Howley &
Thompson,
2012)

and manual
resistance.
Abdominal(curl-up)
Trunk
extensor
(trunk lift)
Upper body
(bench press,
push-up,
modified pullup, and
flexed arm
hang)
Lower body:
leg presses,
leg
extensions,
hamstring
curls, squats
and lunges
(Howley &
Thompson
2012)
Hip Flexor
stretch, Chair
stretch, Mad
Cat stretch,
Trunk flexion
and
extension,

Flexibility

3-5 times
weekly

Low-moderate

10-20-30
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.

Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.

Cardiovascular
Activity

In the case of
fitness games
and aquatic
activities,
varying the

Justin needs to
exercise
everyday for
at least 30
minutes. By

In fitness
games and
aquatic
activities,
overload can

Help Justine
lose weigh
by
specifically
targeting

Muscular
strength and
endurance

Flexibility

speed and
type of
activities will
help his
progress to the
standards V02
max set at
42ml.kg-1. min
-1
for boys
Justins age
(Howley &
Thompson
2012, p. 334)

developing
regularity first,
he will set the
standards and
habits
necessary for
lifelong
change.

Starting Justin
off using the
Circuit Training
System with a
1 minute rest
between
exercises and
gradually
reducing the
rest to the
desired range
while or
progressively
increasing the
weights will
help Justin
realize his
progress
towards his
goals (Howley
& Thompson
2012, p. 280)

Generally
moderate
weights are
used
especially for
first time
trainers like
Justin to keep
him motivated
to keep
coming back
regularly,
making his
exercise
program a
lifetime
commitment.

Beginning with
5-10 minutes
stretching
exercises after
every workout
and
progressing to

When Justine
practices
Flexibility
exercises
before and
after every
workout he is

be achieved
when the
games and
activities
increase in
competiveness
, skill and
vigor. Activities
must also be
enjoyable and
inclusive to
help
participants
look forward to
expending
more effort at
each activity
(Howley &
Thompson
2012, p. 441).
Appropriate
overload and
progression
combined with
planned
periods of rest
and recovery is
a smart way to
approach
Justins overall
strength and
endurance.

the larger
muscles,
using
aquatic
activities
and fitness
games for a
boy of his
age.

Improving
his
muscular
strength
and
endurance,
levels from
below 50th
percentile
(average) to
above 90th
percentile
(excellent)
will be
specifically
addressed
with this
exercise
prescription.

As Justin
advances
through his
flexibility
program he
will listen to
his body in

Specific
flexibility
exercises will
help Justin
develop
excellent
ROM to

30 minute
workout
comprising six
different
flexibility
exercises Of 3
sets of 10-12
reps is a
suggested
method of
flexibility
progression
(Harvey K.

developing
regularity in
his routine.

terms of how
much more he
can stress his
body to
accommodate
deeper
stretches.

prevent
injury and to
ensure the
success of
his exercise
program
(Harvey K.

2011).

2011).
Reference
Fit To Be Well (2013) Improving cardiorespiratory endurance: Chapter 3. Retrieved August 17,
2013 from: Kaplan University E F205e-book files.
Howley E.T. & Thompson D.L. (2012). Fitness professionals handbook, 6th edition. Champaign,
IL. Human Kinetics.
Harvey K. (2011). Special precautions for exercise & fitness testing for young adults & adults.
Retrieved August 12, 2013 from: http://www.livestrong.com/article/478835-specialprecautions-for-exercise-fitness-testing-for-young-adults-adults/#ixzz2bqrxiQMM.