EF 310 / UNIT 8 ASSIGNMENT

CLIENT
ASSESSMENT
MATRIX

Name: Carl

FITT
Principles

What
frequency do
you suggest?
5-7 days a
week

Cardiovascula
r Activity

Muscular
strength and
endurance

2-3 days a
week

Flexibility

5-7 days a
week

What
intensity do
you suggest?
I would
suggest
60%-75%
HRR since he
is already in
shape, and
receives CRF
through
walking and
intramural
sports
regularly
50%-80%
HRR
resistance
training and
90% 1RM
strength
increasing
exercises
such as
power lifting
or bench
pressing

What time do
you suggest?

Anywhere
between
somewhat
hard to fairly
hard. Carl
can probably
handle more
but he
currently is
not as active
as he hes
capable of

10-20
minutes a
day during
warm up and
cool down

30 minutes a
day 3-5 days
a week,
gradually
increasing
time or
intensity

What type of
activity do you
suggest?
Running, jogging,
intramural sports,
swimming,
bicycling

At least 150
minutes a
week of CRF
30 minutes a
day

Combination of
DCER exercise,
isokinetic
exercises, and
plyometrics
1. Bench/Chest
Press
2. Bicep curls
3. Biceps
extension
4. Multi joint leg
workouts such as
leg press and
squats
5. Push ups
6. Sit Ups
7. Back Rows
8. Jumping
exercises
Prone lower back
extension, chest
stretch, total body
standing elongated
stretch, standing
toe touch,
quadruped, a
combination of
lateral, flexion, and
extension back
exercises, and just
about any

EF 310 / UNIT 8 ASSIGNMENT

being. As
flexibility
improves,
Carl may
want to
consider
advanced
Pilates
exercises
PROS
Principles

Explain how
you will utilize
the principle
of progression
for each
component of
fitness in your
exercise
prescription.

Cardiovascula
r Activity

Carl would
benefit best
from
jogging/runnin
g gradually
progressing to
increasing
either the
time or the
intensity

Explain how
you will
utilize the
principle of
regularity for
each
component
of fitness in
your exercise
prescription.
This is the
area Carl
struggles
with most, is
finding to the
time or
interest to
regularly
exercise. As
a trainer, I
would try to
keep his
attention by
inviting his
friends to
engage in
regular
intramural
sports. Carl
also would
benefit from
receiving
continuing
education on
PA benefits
and also
regular
fitness
testing

stretch/flexibility
exercise since he
doesnt have any
back or core issues

Explain how
you will
utilize the
overload
principle for
each
component
of fitness in
your exercise
prescription.
As CRF level
increases,
Increasing
load to
interval
running such
as sprinting
then jogging.
HIIT training
with either
running or
bicycling will
help

Explain how the

specificity principle
applies to each
component of
fitness in your
exercise
prescription.

Carl should
specifically focus
on his CRF to
strengthen his
lungs and heart.
Carl has Asthma
and should have
an inhaler handy
at all times. Carl
would want to
avoid extreme
temperatures/mois
ture and air
pollutants/allergen
s if possible

EF 310 / UNIT 8 ASSIGNMENT

Muscular
strength and
endurance

To avoid
plateau,
gradually
increase
weights, reps,
or sets

Flexibility

As flexibility
increases,
Carl can
perform more
advance
yoga/Pilates
techniques.

CLIENT
ASSESSMENT
MATRIX

Name: Sally

FITT Principles

What
frequency do
you suggest?
Initially 4-5
days a week

Cardiovascular
Activity

He already
has some
interest in
weight
lifting.
Educate him
on proper
form and
technique
when lifting.
Also teaching
him how to
focus on
multi joint
exercises
such as
benching
and
squatting to
reduce
boredom
I think he will
be more
encouraged
to stick with
a program if
his friends
are involved
as well

Make it a
goal to
increase
weights by at
least 3-5lbs a
month to
start. As
strength
increases, 35lb increase
in weights biweekly may
be more
appropriate
with lesser
reps. This
should
increase
strength and
1RM.

Carl can focus

mostly on multi
joint exercises that
improves upper
and lower body
strength and
endurance for
intramural sports

Practicing
Deep
breathing
exercise
while
performing
average to
advance
Pilates may
enhance his
flexibility

Any chest
stretching
exercises, any
back stretches,
and any leg
stretches all will
benefit him for
improving running
and muscular
fitness exercises

What intensity
do you
suggest?
45%-55% HRR
gradually
increasing as
weight loss
occurs and
fitness level
increases

What time do
you suggest?
150 Minutes a
week

What type of
activity do
you suggest?
Start out with
walking on a
treadmill or a
seated
bicycling
machine.
Water
aerobics may
be helpful as

EF 310 / UNIT 8 ASSIGNMENT

Muscular
strength and
endurance

2-3 days a
week

40%-60% HRR
gradually
increasing as
health
increases

10- 20 minute
increments to
start

Flexibility

5-7 days a
week

Medium level
until weight
loss occurs
and Sally feel
more fit to do
so

5 Minutes per
stretch. 5
minute warm
up and 5
minute cool
down

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

Increasing
time from 20
minute walking
to 30 minutes
of
walking/joggin

The most
important
motivators for
Sally are to
make sure she
is exercising in

Increasing
from walking
to eventually
jogging, as
health
increases

well
Resistance
training
(DCER) is
good for
Sally,
including
band
exercises, or
light to
moderate
weight lifting,
with higher
reps. Using
weight
machines
would be
most
comfortable
for her.
Start out with
easier
exercises
that target
the whole
body such as
the standing
elongated
stretch, the
touch your
toe stretch,
or the supine
long stretch
Explain how
the
specificity
principle
applies to
each
component
of fitness in
your exercise
prescription.
Her specific
goal is to lose
weight. The
best way for
her to
accomplish

EF 310 / UNIT 8 ASSIGNMENT

g, 5 days a
week

Muscular
strength and
endurance

Eventually the
goal should be
for her to
progress to
around
70%HRR. Also
she should
work towards
slowly
increasing
weights and
reps/sets

a comfortable
atmosphere,
such as a
gym/pool. Also
encouraging
Sally to
gradually
progress and
increase load,
without over
exerting
herself. I also
think Sally
needs a
variety of
exercises such
as swimming
and dancing to
avoid
boredom. All
of these
exercises
should assist
her in
reducing her
HBP
This area may
be a little
difficult for
Sally. I think
the best way
is to create a
variety or fun
and easier
exercises such
as band
resistance and
machine
assisted
weights.

this is for her

to commit to
a fitness
program that
she likes.
This will help
her see how
bad it is to
live
sedentary at
her age. Also
Sally needs
to improve
her eating
habits. Sally
may also
want to
include step
classes to her
routine in
order to
increase
bone
strength and
density.
Slowly, Sally
will have to
eventually
increase her
weights,
and/or
sets/reps of all
exercises. The
good news is
that she
doesnt have
to increase the
intensity too
high, in order
to avoid
injuries

Resistance
training
exercises are
encouraged
prior to CSF
to increase
strength.
Also Sally
would
strongly
benefit from
multi joint
exercises
that workout
all major
muscle
groups in her
body. (Ex.
Machine
chest press,
Machine leg
pressetc.)
The goal is to
keep her

EF 310 / UNIT 8 ASSIGNMENT

Flexibility

It may take
some time for
Sally to
increase
flexibility but
her goal
should be to
reach a fitness
level where
she can
perform senior
yoga or Tai chi
balancing
exercises

This area
might be a
little more
enjoyable for
Sally since it
doesnt
require
intense effort
and usually
feels great

As her fitness
level
increases,
Sally can
increase the
duration of her
senior yoga
and balancing
exercises. She
may even get
to the point
where she can
perform
certain Pilates
moves

muscles
strong and
pliable.
The goal is to
strengthen
her bones
and to keep
the
musculoskele
tal system
functioning
properly. This
can be
achieved by
Sally if she
conducts
flexibility
exercises
regularly and
safely

CLIENT
ASSESSM
ENT
MATRIX

Name:
Jennifer

FITT
Principles

What
frequenc
y do you
suggest?
3-4 days
a week

What intensity
do you
suggest?

What time do you

suggest?

What type of activity

do you suggest?

60%-80% HRR
to begin

75-150 minutes a
week

walking/jogging

2 days a
week

60%-80% HRR
to begin

60-75 minutes a
week

5-7 days
a week

Somewhat hard
to fairly hard

At lease 10-20
minutes a day

A combination of
resistance training
(DCER), Isokinetic
exercises, weight
lifting, Jennifer is
capable of
performing single or
multi joint exercises.
Jennifer would
benefit from Prone
lower back
extensions, chest
stretch, total body
standing elongated
stretch, standing toe

Cardiovas
cular
Activity
Muscular
strength
and
enduranc
e

Flexibility

EF 310 / UNIT 8 ASSIGNMENT

touch, quadruped, a
combination of
lateral, flexion, and
extension back
exercises, and just
about any
stretch/flexibility
exercise since he
doesnt have any
back or core issues
PROS
Principles

Cardiovas
cular
Activity

Muscular
strength
and
enduranc
e

Explain
how you
will
utilize
the
principle
of
progressi
on for
each
compone
nt of
fitness in
your
exercise
prescripti
on.
Jennifer
enjoys
walking.
She
eventuall
y need to
progress
to
jogging,
and
increasin
g the
time
and/or
distance

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.

Explain how the

specificity principle
applies to each
component of
fitness in your
exercise
prescription.

Most of her
issue is time
management. I
think the best
way to
encourage her
to exercise
regularly is to
get her three
sons involved
with walking or
jogging with
her.

Her goal is to reduce

her high blood
pressure by losing
weight. She also
wants to get her
sons involved with
her CRF exercises.

Progressi
ng to 3
days a
week is a
good

I think for all

three workouts,
her biggest
motivational
factor is for her

Once Jennifer has

accomplished
jogging, the next
step is to move up
to running. Once
she advances, HIIT
training would help
her avoid
plateauing. By
HIIT, I am referring
to her increasing
her speed or
distance or
combining
walking/running/sp
rinting in one
workout.
HIIT resistance and
muscular exercises
may help her
increase
endurance, tone

Jennifer should focus

on increasing the
intensity of both
single and multijoint resistance

EF 310 / UNIT 8 ASSIGNMENT

Flexibility

start.
Also
increasin
g
intensity
to where
she can
later
reach
85% HRR
is a great
goal to
have

sons to
exercise with
her

muscles, and help

her see quicker
results

exercises including
DCER and isokinetic
workouts.
Plyometrics will help
reduce her chances
of having osteopenia
or osteoporosis later
in life, by
strengthening bone
density.

She
should
make it a
goal to
perform
yoga,
and
eventuall
y
advance
d yoga or
Pilates to
strength
en her
core, her
back,
and
improve
balance

Exercising/Stret
ching with her
three sons

Increasing the time

and intensity of her
flexibility exercises
may help increase
her load.

Yoga can help her

avoid irregular
curvature in the
spine, which can
later result from old
age. Yoga can also
keep
muscles/tendons/lig
aments pliable.

CLIENT
ASSESSMENT
MATRIX

Name: Justin

FITT
Principles

What
frequency do
you suggest?
5-7 days a
week

Cardiovascular
Activity

What intensity
do you
suggest?
At least 150
minutes a
week, but
preferably
150-300
minutes a
week for

What time do
you suggest?
30 minutes a
day gradually
increasing to
45 minutes or
1 hour

What type of
activity do you
suggest?
I think that
Justin can
begin with a
slow jog
gradually
working his
way up to

EF 310 / UNIT 8 ASSIGNMENT

weight loss

Muscular
strength and
endurance

3 days a week

65%HRR to
start
increasing all
the way up
90% as fitness
level improves

75 minutes a
week

Flexibility

6-7 days a
week

Somewhat
hard
increasing to
fairly hard as
his physical
fitness/weight
loss level
improves

At least 20-30
minutes a day
including
warm up and
cool down

PROS
Principles

Explain how
you will utilize
the principle
of progression
for each
component of

Explain how
you will utilize
the principle
of regularity
for each
component of

Explain how
you will utilize
the overload
principle for
each
component of

running. Justin
might also
enjoy bike
riding. Playing
football or
soccer can
significantly
improve his
CRF.
Justin would
benefit from a
combination of
moderate
weight
lifting/resistanc
e exercises
that
strengthens all
large muscle
groups.
Prone lower
back
extension,
chest stretch,
total body
standing
elongated
stretch,
standing toe
touch,
quadruped, a
combination of
lateral, flexion,
and extension
back exercises,
and just about
any
stretch/flexibili
ty exercise
since he
doesnt have
any back or
core issues
Explain how
the specificity
principle
applies to each
component of
fitness in your

EF 310 / UNIT 8 ASSIGNMENT

Cardiovascular
Activity

fitness in your
exercise
prescription.
Progressing
from jogging
to running and
sprinting

Muscular
strength and
endurance

Alternating
between
resistance
(DCER,
Isokinetics,
Plyometrics),
machine and
free weights,
should help
him avoid
plateau, as
long as he is
increasing
intensity, reps,
or sets

Flexibility

As Justin loses
weight and
continue

fitness in your
exercise
prescription.
Sports,
especially
football and
soccer will
keep Justin
motivated.
Justin needs
to change
variety
between
sports and
weight lifting
to keep
exercising
interesting.
Regular
fitness level
testing is also
a good idea to
help him
monitor his
progress
He is already
motivated to
get into
shape. He just
needs to be
educated on
proper form
and other
benefits. It is
a good idea to
regularly test
his progress

fitness in your
exercise
prescription.
Creating
variety, walk,
jog, sprint,
walk, jog up
the hill,
mountain
climber,
jumping jacks,
push-ups, situps, than back
to jogging.
This seems
like a total fat
burning and
heart healthy
HIIT program.

exercise
prescription.

Justin should
make a goal to
increase
weights by at
least 3-5lbs a
month to
start. This
should
increase
strength,
endurance,
and 1RM.

I am not 100%
sure what will
keep him

Similar to the
other three
clients, the

The goal is to
strengthen
Justins upper
body replacing
fat with lean
muscle mass.
The best way
is to perform
upper body
free
weights/resista
nce exercises.
For running
and sports,
Justin also
needs to work
on multi-joint
lower body
exercise such
as Squats or
machine leg
presses
Any chest
stretching
exercises, any

The goal is to
lose weight
and the best
way to burn fat
for Justin is to
run. Sports
also are
included in this
plan. This will
specifically
target his
whole body
especially his
mid/
abdominal/cor
e area

EF 310 / UNIT 8 ASSIGNMENT

flexibility
exercises, he
should be able
to improve his
sit and reach,
which will also
help him avoid
back
pain/injuries in
the future

regular in this
category,
except for
teaching him
the
importance of
warm up and
cool downs,
and regular
stretching for
preventing
injuries

goal is to get
Justin to lose
enough
weight, and
gain enough
strength and
flexibility to
practice
yoga/Pilates

back stretches,
and any leg
stretches all
will benefit him
for improving
running and
muscular
fitness
exercises