Running Head: FITT and PROS Self Assessment for Clients

CLIENT
ASSESSMENT
MATRIX

Name: Carl

FITT Principles

What
frequency do
you suggest?
5 days a week

What intensity
do you
suggest?
60-80% HRR

What time do
you suggest?

Muscular
strength and
endurance

3 days a week
on
nonconsecutiv
e days

40-60% of
1RM for each
exercise

8-10 exercises;
3 sets of 8-12
reps; Workout
sessions
typically last
30-45 minutes.

Flexibility

Every workout
day stretch for
5 minutes after
the workout
session.

Slow and
smooth.
Ensure not to
bounce while
holding a
stretch.

Hold each
stretch 10-30
seconds and
repeat 3 times.

Cardiovascular
Activity

30 minutes

What type of
activity do
you suggest?
Elliptical or
Bike in the
gym or
Swimming.
Continue to
walk to/from
classes.
Dynamic
Constant
External
Resistance
(DCER)
Training.
Warm up
entire body
by biking or
walking 10
minutes
before; warm
up muscle
groups by
lifting with no
weight 10-12
reps as a
pre-set
Prior to and
after physical
activity.
Stretch the
major
muscles;
thighs,
hamstrings,
calves, hip
flexors,
shoulders.
Incorporate
core
strengthenin
g exercises
such as the
side bridge,

Running Head: FITT and PROS Self Assessment for Clients

1
crunch, and
quadruped.

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

Increase level
on bike or
elliptical by 2
each week.

Ensure CV
activities are
done 5 times a
week.

Muscular
strength and
endurance

Increase
weight by 5%
once current
weight at 1012 reps is too
easy.

Do resistance
training 3
times a week

Flexibility

Work up to 1015 minute

stretching
sessions.

Plan for
stretching
time after
each workout
session.

Add
running(sprints
) inside to
tolerance
because of EIA.
This will assist
with his flag
football
playing as
well. Ensure
inhaler is on
hand.
Increase to 4
sets of 8-12
reps OR
decrease rest
time in
between
exercises.
Try to hold the
stretch 5
seconds longer
each time.

CLIENT
ASSESSMENT
MATRIX

Name: Sally

FITT Principles

What
frequency do
you suggest?
Start out
simple with 10
minutes of

Cardiovascular
Activity

What intensity
do you
suggest?
Moderate
intensity

What time do
you suggest?
10 minutes

Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Add sprints
into routine
to target
quick twitch
muscles.

Focus on
each major
muscle
group.

Stretch major
muscle
groups, core,
and joint
specific.

What type of
activity do
you suggest?
Walking

Running Head: FITT and PROS Self Assessment for Clients

Muscular
strength and
endurance

walking every
day since Sally
is sedentary
and a part of
the older adult,
obese, and
diabetic
cohorts.
Twice a week

Minimal
resistance

Perform the
chair stand
and simple
exercises that
increase ability
to perform
ADLs and build
up a muscular
strength base
before starting
with freeweights or
machines.
10 minutes

Utilize body
weight to
begin;
progress to
DCER.

Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Focus on
completing
the daily goal
for CV.
Focus on the
major muscle
group while
lifting.

Flexibility

5 times a week

Slow and
smooth.
Ensure not to
bounce while
holding a
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
you will utilize
the overload
principle for
each
component of
fitness in your
exercise
prescription.

Cardiovascular
Activity

Progress to 2030 minutes of

walking 5 -7
days a week
Perform DCER
exercises.

Keep doing at
least 10
minutes of
walking a day.
Twice a week.

Incorporate
walking hills
into workout.

Muscular
strength and
endurance

Progress to
doing 8-10
exercises at
the gym

Low back and

core
strengthenin
g stretches.
Balancing
stretches
that assist in
preventing
falls.

Running Head: FITT and PROS Self Assessment for Clients

Flexibility

Stretch for 10
mintues after
every workout.

CLIENT
ASSESSMENT
MATRIX

Name: Jennifer

FITT Principles

What
frequency do
you suggest?
5 days a week

Cardiovascular
Activity

Ensure to
stretch
regularly.

What intensity
do you
suggest?
Moderate
intensity 6080% HRR
40% of 1RM

Muscular
strength and
endurance

2 days a week

Flexibility

Maintain
current good
flexibility
levels by
stretching 10
mintues after
each workout

20 seconds of
holding the
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.

1
staying within
the pain free
Range of
Motion. 8-12
repititions, 3
sets.
Hold stretch 10
seconds
longer.

What time do
you suggest?
30 mintues

Stretch
specific
muscle
groups to
assist with
balance and
decrease
injuries.

What type of
activity do
you suggest?
Elliptical

3 sets of 12
reps; 8-10
exercises for
the major
muscle groups
10 mintues

DCER with
free weights.

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.

Static
stretching

Running Head: FITT and PROS Self Assessment for Clients

Cardiovascular
Activity

Progress from
the elliptical to
a jog/walk
program
starting with
jogging for 1
minute and
walking for 2
minutes for a
total of 30
minutes.
Go to 3 days a
week. Increase
weight by 5%
each week.

Do CV
activities 5
times a week.

Add hill
repeats to the
workout either
outside or
incline on the
treadmill.

Focus on
varying
intensities to
improve CV
fitness.

Perform 2-3
days a week.

Combine
muscular
strength and
endurance
with CV
exercises for
circuit effect.

Flexibility

Incorporate a
yoga class
once a week to
keep
improving
flexibility.

Plan for
stretching
time after
each workout
session.

Try to hold the

stretch 10
seconds longer
each time.

Try the preexhaustion

technique for
one day a
week to
focus on
specific
muscle
groups.
Stretch major
muscle
groups, core,
and joint
specific.

CLIENT
ASSESSMENT
MATRIX

Name: Justin

FITT Principles

What
frequency do
you suggest?
5 days a week
for weight loss

What intensity
do you
suggest?
Moderate

What time do
you suggest?

3 days a week

Moderate

3 sets of 25
pushups and
situps;
assisted
pullups 3 sets

Muscular
strength and
endurance

Cardiovascular
Activity

Muscular
strength and
endurance

60 minutes

What type of
activity do
you suggest?
Biking or
elliptical to
begin with
until his
weight gets
down more
and then
running.
Body weight
exercises
then work to
DCER free
weights.

Running Head: FITT and PROS Self Assessment for Clients

1
of 10 reps
5 minutes

Flexibility

Every day

Hold stretch
for 20 seconds

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

Work up to 7
days a week to
meet the
physical
activity
guidelines for
youth in the
CV component.

Ensure not to
take more
than 2 days
off in a row

Muscular
strength and
endurance

Progress from
body weight
exercises to
DCER free
weights 8-10
exercises. 1
set of 8-15
reps

Flexibility

Add dynamic
stretches
before
workout.

At least twice
a week. If he
cannot make it
to the gym,
perform
pushups,
situps and
other body
weight
exercises at
home.
Make it a daily
habit.

Work into a
jog/walk
program. Once
he can jog for
20 mintues
straight, add
sprints into
workout to
help with
football.
Add more reps
or more weight
as tolerated.

10-15 minutes,
hold stretch 30
seconds

Quadreped,
side bridges
and other
major muscle
stretches to
strengthen
core
Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Focus on
agility and
speed once
weight gets
down to
maximize
sports
performance.
Work each
major muscle
group
through full
range of
motion when
lifting.

Focus on core
stabilizers