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 3 X a week Moderate 30 minutes Brisk walking
Activity (U.S. across campus
Department of 2 X a week Vigorous 3o minutes Run across campus
Health and Human
Services, 2018)
Muscular strength 4 X a week Moderate 15 minutes total 4 X 30 sec planks
and endurance (U.S. Do one set of each 4 X 30 sec wall sits
Department of and move to next, 4 X 30 sec squats
Health and Human 10 second rest w/ weight
Services, 2018) between each 1 min push-ups X 4
exercise and 30
set rest after each
set
Flexibility (U.S. 3 x week Light 30 min DDP Yoga
Department of
Health and Human
Services, 2018)

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 We will start with The We will work up to Carl scored fair on
Activity (Gaal, brisk walking/running walking for one his assessment for
2012). walking/running will occur on hour. Then running. The goal is
for 30 minutes. different days and increase speed to to get him stronger
With walking we will coincide with 4 miles per hour. and faster. This will
will gradually class times. If he Then we will start also help to
increase the time gets to his classes to do 30/120 increase his
up to an hour. early, he will sprint/walk and stamina during
Once that is continue to increase to 30/90- intramural sports.
reached, we will walk/run until he 30/60s, then move
start to measure reaches 30 to the same with
distance up to 4 minutes. jogging instead of
miles per hour. Everything should walking for one
The goal for be planned mile. We will
running is 4 miles around classes to continue to
 in 30 minutes. help build the maintain 4 miles
habits around walking including
down time. ½ mile of that a
sprint/jog/walk.
We will then do 2
miles walking, 1-
mile running, 1-
mile sprint/jog.
Then slowly
increase until we
are at 4-mile run
in 30 minutes for 2
days a week and 3
days a week a 4-
mile walk in 1
hour.
Muscular strength The goal is to get Should be done in We will increase Carl wants to build
and endurance to 2 minutes of between classes the muscular upper body
(Gaal, 2012). each exercise or as a strength and strength to get a
unbroken. competitive endurance by 10 more muscular
exercise with his seconds until each look. Since he does
friends. exercise is up to 2 not have much
min unbroken time to go to the
before the rest gym, these
period. exercises will work
on his entire upper
body: pushup for
his arms; planks
and wall sits for his
core; and wall sits
and squats to hep
build his run up.
This will give him a
more defines look
as well as keep his
upper and lower
body toned.
Flexibility This is for DDP yoga should There are different This type of yoga is
(Gaal, 2012). maintenance be done in the levels of DDP made to build
program to help morning before yoga. Start at strength as well as
prevent injuries, he leaves for beginner and flexibility. It will
but another half school. move up to hard help him keep
hour can be added the more he runs. from getting pain
to the program if from all the extra
time is available. activity as well as
assist in his want
for a more
 muscular physique.

References

Gaal, M. (2012, August 28). 7 principles of exercise and sport training. Team USA.

https://www.teamusa.org/USA-Triathlon/News/Blogs/Multisport-Lab/2012/August/28/7-

Principles-of-Exercise-and-Sport-Training

U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans.

https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf