CLIENT

ASSESSMENT
MATRIX
FITT Principles

Name: Carl
What frequency
do you suggest?

What intensity
do you suggest?

What time do
you suggest?

Cardiovascular
Activity
Muscular strength
and endurance

3-5 days/week

Moderate

30 minutes

What type of
activity do you
suggest?
Swimming

2-3 days/week

15 minutes

Free weights

Flexibility

3-5 days/week

Low
resistance/high
reps. 2-3 sets of
8-12 reps
Low

PROS Principles

Cardiovascular
Activity

Muscular strength
and endurance

15 minutes

Dynamic
stretching
Explain how you Explain how you Explain how you Explain how
will utilize the
will utilize the
will utilize the
the specificity
principle of
principle of
overload
principle
progression for
regularity for
principle for each applies to each
each component each component component of
component of
of fitness in your of fitness in your fitness in your
fitness in your
exercise
exercise
exercise
exercise
prescription.
prescription.
prescription.
prescription.
Begin slowly
Consistently
As Carl swims,
It is
with only 3-5
exercising 3-5
he is challenging recommended
days a week.
days a week will and pushing his
that individuals
This can
greatly improve body. His
with
gradually be built and regulate
endurance will
pulmonary
upon and
cardiovascular
increase because disease use
increased as
health
of his cardio
swimming as
fitness levels
overload thus
one of their
improve
increasing his
cardiovascular
cardiovascular
exercises.
strength.
Swimming will
specifically
help improve
his heart and
lung fitness and
endurance.
Initially begin
Starting out with When using free Free weights
with only 2-3
muscle strength weights, doing
will allow Carl
days and
training 2-3 will more reps and
to focus on
progress to more increase strength less weight will
main muscle
weight and reps
while allowing
help strengthen
groups at one
as strength
muscles time to
and tone Carls
time. Which
increases.
rest, repair and
muscles.
will strengthen
strengthen.
them and their

Flexibility

Stretching should
be done everyday
when muscles
are warm. The
more Carl
stretches, the
more flexible he
will become.

CLIENT
ASSESSMENT
MATRIX
FITT Principles

Name: Sally
What frequency
do you suggest?

What intensity
do you suggest?

What time do
you suggest?

Cardiovascular
Activity

3 nonconsecutive
days

Moderate

Muscular strength
and endurance
Flexibility

2-3 days/week

2-3 sets of 8-12

reps
Low

Initially begin
with 10 minutes
3x/day
20 minutes

PROS Principles

Explain how you

will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Sally will begin
with 10min
exercises 3x/day
for 3 days/week.
This will
gradually
increase as her
fitness increases

Cardiovascular
Activity

Daily

Stretching after
daily exercises
will ensure
regularity and
agility

accessory
muscles.
To avoid hurting When
himself, Carl
stretching, Carl
should push
can focus on
himself to the
the muscle
point of feeling it groups he
but not beyond
worked to keep
(so he does not
them lose and
hurt himself)
prevent them
from tightening
up.

What type of
activity do you
suggest?
Brisk walking

Weight training
machines
15 minutes
Dynamic and
static stretching
Explain how you Explain how you Explain how
will utilize the
will utilize the
the specificity
principle of
overload
principle
regularity for
principle for each applies to each
each component component of
component of
of fitness in your fitness in your
fitness in your
exercise
exercise
exercise
prescription.
prescription.
prescription.
Exercising for
When Sally goes Going for
10 minutes
for her walks,
walks will let
3x/day
she will need to
Sally focus on
3days/week will push herself to
improving her
keep her in
the point of
cardiovascular
cardiovascular
sweating and an
strength and
shape and allow elevated. In
endurance.
for gradual
doing so she will
improvement.
be challenging
her body beyond
its normal means

and increase its

endurance.
Using consistent Sally will
reps with
challenge her
gradual
muscles in doing
increases will
2-3 sets of high
allow Sally
reps. Her
adequate time
muscles will be
for muscle
fatigued during
recovery and
the work out, but
progression
strength will be
her reward.
Stretching on a
Flexibility
regular basis will overload at
drastically
Sallys age and
improve her
weight will
flexibility. She
consist of easy
will repeat each stretches to the
stretch approx. 3 point where she
times to
can feel a slight
maximize the
pull.
effects.

Muscular strength
and endurance

She will begin

with 2-3 sets of a
low resistance
and gradually
increase the
resistance as her
strength
increases

Flexibility

Stretching daily
will allow Sally
more agility and
flexibility.
Gradually her
flexibility will
increase and she
will be able to go
further in
stretches.

CLIENT
ASSESSMENT
MATRIX
FITT Principles

Name: Jennifer
What frequency
do you suggest?

What intensity
do you suggest?

What time do
you suggest?

Cardiovascular
Activity
Muscular strength
and endurance
Flexibility

5-7 days/week

Moderate

45 minutes

What type of
activity do you
suggest?
Walking/Cycling

20 minutes

Body weights

PROS Principles

Explain how you

will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Each week,

Cardiovascular

3 nonconsecutive Moderate. 15days/week

20 reps
Daily
Low-Moderate

15 minutes

When doing
her strength
training, Sally
will select
specific muscle
groups to focus
on during each
session.
When
stretching Sally
can focus on
the individual
muscles she is
stretching.

Dynamic
stretching
Explain how
Explain how
Explain how the
you will utilize
you will utilize
specificity
the principle of
the overload
principle applies
regularity for
principle for
to each
each component each component component of
of fitness in your of fitness in your fitness in your
exercise
exercise
exercise
prescription.
prescription.
prescription.
Jennifer should
As she increase Setting exercise

Activity

gradually
lengthen either
distance and/or
time while
increasing
cardiovascular
intensity

Muscular strength First increase

and endurance
reps, then
eventually add
weights to
intensify
workout
resistance

alternate forms
of cardio
activity to avoid
plateau and
keeping herself
engaged while
keeping constant
cardio on a
regular basis
Muscular
strength training
3 days a week
will allow
muscles to
increase in size.
Doing them on
nonconsecutive
days will
muscles to rest
and recover.
Stretching daily
and repeating
the same stretch
3 times will
ensure regularity
and flexibility.

her distance and

speed, she will
be pushing her
mind and body
capitalizing on
the overload
principle.

times and/or
distances that
target specific
objectives and
focus on
cardiovascular
health.

Adding reps and

eventually
additional
weight will
ensure muscles
are overloaded
and dont reach
a plateau but
keep getting
stronger

A specific
muscle group
will be focused
on during a days
workout
regimen.

When stretching
Jennifer should
feel the stretch,
but not to the
point of
discomfort.
Stretching until
the pull if felt,
will help
maximize
flexibility.

Stretching
particular
muscles while
they are wet will
increase
Jennifers
flexibility and
agility.

What type of
activity do you
suggest?
Cycling,
swimming

Flexibility

Each time she

stretches, she
should gradually
deepen the
stretch.

CLIENT
ASSESSMENT
MATRIX
FITT Principles

Name: Justin
What frequency
do you suggest?

What intensity
do you suggest?

What time do
you suggest?

Cardiovascular
Activity

5-7 days

Moderate

45-60 minutes

Muscular strength
and endurance

3 nonnonconsecutive
days
Daily

Moderate
Start with low
weight/high reps
Low-moderate

20 minutes

Free weights

15 minutes

Dynamic

Flexibility

PROS Principles

Cardiovascular
Activity

Explain how you

will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Justin will begin
with 5-7 days of
cardio for 45-60
minutes. As his
fitness and
endurance
increases, he will
gradually
increase his
duration to 90
minutes

Muscular strength
and endurance

As Justin lifts
more weights,
his strength will
improve. As his
strength
improves he will
increase reps and
eventually
weight.

Flexibility

As Justin
stretches his
muscles, he will
become more
agile and
flexible. As he
increases his
flexibility he will
be able to
progress to
deeper stretches.

Explain how you

will utilize the
principle of
regularity for
each component
of fitness in your
exercise
prescription.
Justin will be
applying the
principle of
regularity by
doing cardio on
the majority
days of the
week.

Explain how you

will utilize the
overload
principle for each
component of
fitness in your
exercise
prescription.
When swimming
and cycling,
Justin will be
pushing himself
beyond his
normal level. He
will induce sweat
and increased
heart rate that
will improve his
cardiovascular
fitness.
Muscular
Using free
strength training weights will
will be
force Justin to
consistently
challenge
done weekly on himself and his
non-consecutive muscles. As
days to allow
more weight and
muscles to repair reps are added,
themselves and
the more he is
strengthen.
challenged and
muscles are
overloaded
Justin will
When stretching,
regularly
Justin will push
participate in
himself until he
some form of
feels a deep
daily flexibility
stretch.
training.
Repeating the
same stretch 3
times will
increase his
flexibility.
Reference

stretching/yoga
Explain how
the specificity
principle
applies to each
component of
fitness in your
exercise
prescription.
Swimming and
cycling will
allow Justin to
focus on his
cardiovascular
fitness and
endurance.

Targeting
specific muscle
groups for each
exercise

Focusing on
specific
muscles as he
stretches them.

Howley, E. (2012). Fitness Professional's Handbook, 6th Edition.