CLIENT Name: Justin

ASSESSMENT
MATRIX

FITT Principles What frequency What intensity do What time do you What type of activity
do you suggest? you suggest? suggest? do you suggest?
Cardiovascular 5-6 days each 40-70% of 45-60 minutes Walking, running,
Activity week VO2max bike, swimming;
team sports
Muscular strength 3 days a week; Moderate Start at 2 sets of Push-ups
and endurance non-consecutive. intensity 10-12 reps Sit-ups
48-hours between gradually moving Lunges
each to 3 then 4 sets of Chest press
each Squats
Pull-ups
Hip thrusts
Flexibility 2-4 days a week Low intensity 10-15 minute Quadricep/Hamstring
sessions; 1-2 Trunk twists
stretches per Butterfly stretch
body part; 15-20 Calf-stretch
sec hold Knees to chest

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
principle of principle of overload principle applies to each
progression for regularity for for each component of fitness
each component each component component of in your exercise
of fitness in your of fitness in your fitness in your prescription.
exercise exercise exercise
prescription. prescription. prescription.
Cardiovascular Start 2-3 days Keep a consistent Start with walking Keep the
Activity each week for the schedule to work or a low intensity cardiovascular
first 2 weeks; add out; doing so will bike ride; after 2 exercises aerobic;
1-2 more days for help him stay on weeks increase AKA ones that keep
the next 2 weeks; track; keep an the pace or you moving and
add the rest of exercise journal intensity; after a improve the VO2Max
the days once he to ensure he couple more and keep the heart
is able to stays focused. weeks increase rate in the correct
accomplish the the distance and zones
goals set forth in start running or
the first 4 weeks; swimming; even
but no later than participate in
by month 3 team sports such
as basketball
Muscular strength Start 1 day a week Keep a consistent Increase the Focus on doing
and endurance for 2-3 weeks; schedule to work number of reps as exercises that
add a second day out; doing so will time progresses; promote strength in
 for the next 2-3 help him stay on start with 5 reps; specific muscle
weeks; by 6 track; keep an progress to 8 groups at a time
weeks he should exercise journal reps; after a rather than on all
be working out 3 to ensure he month, get to 10- groups at once
days a week stays focused. 12 reps as
recommended
Flexibility Start 1-2 days a Keep a consistent Start with a 5 Focus on doing
week for 10 schedule to work second hold of exercises that
minutes for 2 out; doing so will each stretch; after promote flexibility in
weeks; add 5 help him stay on a week add 5 specific muscle
more minutes for track; keep an more seconds; groups at a time
the next 2 weeks; exercise journal after that week rather than on all
add 1 more day to ensure he add 5 more groups at once
for 2 more weeks; stays focused. seconds; and so
by week 6 he on until 15-20
should be second holds can
stretching 3-4 be achieved
days a week
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 5-6 days each 50-80% VO2Max High intensity: 20- Walking
Activity week 2-3 days; 40-60% 30 minutes; Running
VO2Max 3 days; moderate HIIT
alternate high & intensity: 30-60 Swimming
moderate minutes Bike
intensity levels

Muscular strength 3-5 days each Moderate 3-4 sets of 10-15 Pull-ups
and endurance week; non- intensity reps; moderate Sit-ups
consecutive. resistance Weight training
Resistance bands
Push-ups
TRX
Flexibility 4-6 days a week Low-moderate 20-30 minute Yoga
intensity sessions; 2-3 Static stretching
stretches for each
body part

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
principle of principle of overload principle applies to each
progression for regularity for each for each component of
each component component of component of fitness in your
of fitness in your fitness in your fitness in your exercise
exercise exercise exercise prescription.
prescription. prescription. prescription.
Cardiovascular Start 2-3 days Keep a consistent Start with walking Keep the
Activity each week for the schedule to work or a low intensity cardiovascular
first 2 weeks; add out; doing so will bike ride; each exercises aerobic;
1-2 more days for help him stay on week increase the AKA ones that
the next 2 weeks; track; keep an intensity/distance keep you moving
add the rest of the exercise journal to until he is running; and improve the
days once he is ensure he stays by 3 months he VO2Max and keep
able to accomplish focused. should reach his the heart rate in
the goals set forth goals the correct zones
in the first 4
weeks; but no
later than by
month 3
Muscular strength Start 2 day a week Keep a consistent Increase the Focus on doing
and endurance for 2-3 weeks; add schedule to work number of reps as exercises that
 2 more days for out; doing so will time progresses; promote strength
the next 2-3 help him stay on increase the in specific muscle
weeks; by 6 weeks track; keep an resistance as time groups at a time
he should be exercise journal to progresses rather than on all
working out 6 days ensure he stays groups at once
a week focused.
Flexibility Start 2 days a Keep a consistent Start with a 5 Focus on doing
week for 10 schedule to work second hold of exercises that
minutes for 2 out; doing so will each stretch; after promote flexibility
weeks; add 2 days help him stay on a week add 5 in specific muscle
a week for the track; keep an more seconds; groups at a time
next 2 weeks exercise journal to after that week rather than on all
while increasing ensure he stays add 5 more groups at once
hold time; after 1 focused. seconds; do this
month he should until 20-30 minute
be doing flexibility sessions can be
4-6 days each achieved
week
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 days each week 50-70% VO2Max 2 Vigorous: 20-30 Swimming
Activity days minutes Running
40-60% VO2Max 3 Moderate: 45-60 Elliptical
days minutes Bike
Muscular strength 3-4 days each Moderate-high 3-4 sets of 8-15 Resistance bands
and endurance week; non- intensity reps Bosu ball
consecutive Sit-ups
Flexibility 3-4 days each Low-moderate 45 minutes Yoga
week intensity Tai Chi
Pilates

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
principle of principle of overload principle applies to each
progression for regularity for each for each component of
each component component of component of fitness in your
of fitness in your fitness in your fitness in your exercise
exercise exercise exercise prescription.
prescription. prescription. prescription.
Cardiovascular Start 3 days each Keep a consistent Start with walking Keep the
Activity week for the first schedule to work or a low intensity cardiovascular
2 weeks; add 1 out; doing so will bike ride; each exercises aerobic;
more day for the help her stay on week increase the AKA ones that
next 2 weeks; add track; keep an intensity/distance keep you moving
the last day once exercise journal to until she is and improve the
she is able to ensure she stays running; by 3 VO2Max and keep
accomplish the focused. months she should the heart rate in
goals set forth in reach her goals the correct zones
the first 4 weeks;
but no later than
by month 3
Muscular strength Start 1 day a week Keep a consistent Increase the Focus on doing
and endurance for 2-3 weeks; add schedule to work number of reps as exercises that
1 more days for out; doing so will time progresses; promote strength
the next 2-3 help her stay on increase the in specific muscle
weeks; by 6 weeks track; keep an resistance as time groups at a time
she should be exercise journal to progresses rather than on all
working out 3-4 ensure she stays groups at once
days a week focused.
Flexibility Start 2 days a Keep a consistent Start with a 15-20 Focus on doing
week for 10 schedule to work second hold of exercises that
minutes for 2 out; doing so will each stretch; after promote flexibility
weeks; add 1 more help her stay on a week add 10 in specific muscle
day a week for the track; keep an more seconds; groups at a time
next 2 weeks exercise journal to after that week rather than on all
while increasing ensure she stays add 10 more groups at once
hold time; after 1 focused. seconds; do this
month she should until 45-minute
be doing flexibility sessions can be
3-4 days each achieved
week
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 4-5 days each 40-70% VO2Max 30-45 minutes Walking
Activity week Swimming
Elliptical
Muscular strength 2-3 days each Low-moderate 2-3 set of 15-20 Water aerobics
and endurance week; non- resistance reps; Resistance bands
consecutive Exercise ball
Flexibility 2-3 days each Low- moderate 20-30 minutes Yoga
week intensity Static 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
principle of principle of overload principle applies to each
progression for regularity for each for each component of
each component component of component of fitness in your
of fitness in your fitness in your fitness in your exercise
exercise exercise exercise prescription.
prescription. prescription. prescription.
Cardiovascular Start 2 days each Keep a consistent Start with walking Keep the
Activity week for the first schedule to work or a low intensity cardiovascular
2 weeks; add 1-2 out; doing so will bike ride; each exercises aerobic;
more days for the help her stay on week increase the AKA ones that
next 2 weeks; add track; keep an intensity/distance keep you moving
the last day once exercise journal to until she is and improve the
she is able to ensure she stays jogging; by 3 VO2Max and keep
accomplish the focused. months she should the heart rate in
goals set forth in reach her goals the correct zones
the first 4 weeks;
but no later than
by month 3
Muscular strength Start 1 day a week Keep a consistent Increase the Focus on doing
and endurance for 2-3 weeks; add schedule to work number of reps as exercises that
1 more days for out; doing so will time progresses; promote strength
the next 2-3 help her stay on increase the in specific muscle
weeks; by 6 weeks track; keep an resistance as time groups at a time
she should be exercise journal to progresses rather than on all
working out 3 days ensure she stays groups at once
a week focused.
Flexibility Start 1 day a week Keep a consistent Start with a 15-20 Focus on doing
for 10 minutes for schedule to work second hold of exercises that
2 weeks; add 1 out; doing so will each stretch; after promote flexibility
more day a week help her stay on a week add 10 in specific muscle
for the next 2 track; keep an more seconds; groups at a time
weeks while exercise journal to after that week rather than on all
increasing hold ensure she stays add 10 more groups at once
time; after 1 focused. seconds; do this
month she should until 30 to 45-
be doing flexibility minute sessions
2-3 days each can be achieved
week