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 3-4 times per 1x high Varying time Since Carl likes to
Activity week 1x moderate ranges depending play rec sports, I
1x low (recovery) on the intensity. would suggest
If it is a hard day, continuing that
go shorter. and on his off days
doing things like
rowing, biking,
swimming as they
are lower impact
Muscular strength 1-3 times per Moderate intensity, 30-45 min Things that
and endurance week incorporating a strengthen the
total body fitness legs, upper body,
program and core. Ex.
Squats, pushups,
planks, lunges,
burpees, sit ups
Flexibility After each session Incorporate If before Dynamic stretches
dynamic stretching workouts, use as part of a warm
and yoga shorter dynamic up, static
stretches. Longer stretching as part
if not a workout of a cool down,
day yoga as part of a
recovery or low
impact day

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 of principle of overload principle principle applies to
progression for regularity for each for 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.
Cardiovascular RPE (Rate of Continuing to do Pushing beyond Carl likes to do
Activity perceived exertion each workout the perceived recreational
is a great tool) throughout the limits is a good sports, specifically
start with a low progression. thing, as long as flag football. So
RPE to start and Ensuring that rest recovery is taken adding in specific
then progressively days/”deload”/easy into account. sprinting drills and
get higher as the days are thrown in Ensuring that direction change
program overload is not a drills into the
 continues. daily or weekly cardiovascular
occurrence. training
Muscular strength Percentage work. Consistently Overload principle Exercise programs
and endurance If a 1RM is working muscle is great toward that include
established for a groups while the end of a explosive
specific lift, then allowing them to workout program. movements as
working at lower rest after the When the well as jumping in
percentages to workout. Lower percentages get order to better
start in a program percentages help high, sometimes a prepare for his
and work back with the recovery specific lift can be intramural flag
into a high and blood flow. program at 102% football games.
percentage/max Ensuring that each to get the client to
retest. muscle group gets try something out
appropriate rest of their comfort
zone and push for
new personal
bests.
Flexibility