The document contains four client assessment matrices with exercise prescriptions for individuals named Carl, Sally, Jennifer, and Justin. Each prescription outlines the FITT principles - frequency, intensity, time, and type of exercise suggested for cardiovascular activity, muscular strength and endurance, and flexibility. It also explains how the principles of progression, regularity, overload, and specificity will be applied to each component of fitness.

1. CLIENT ASSESSMENT
MATRIX
Name: Carl
FITT Principles What frequency
do you suggest?
What intensity do
you suggest?
What time do you
suggest?
What type of
activity do you
suggest?
Cardiovascular
Activity
3-4 days per week Moderate to
vigorous
150 min/week for
moderate
intensity or 75
min/week of
vigorous intensity
Jogging, running,
or any cardio
machines, such
as elliptical, bike
or stair master.
Muscular strength
and endurance
Each muscle or
muscle group
should be trained
at least twice a
week.
8-12 RM 30-45 min per
session
A combination
of weight
machines, free
weights, body
weight and
barbells.
Flexibility 7 days per week low 30 second hold for
each muscle
SMR (Self
Myofascial
Release) and
static stretching
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.
Explain how the
specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Cardiovascular
Activity
Increase the
number of
minutes
performing the
cardio exercise, or
increase the
intensity of the
exercise
Be sure to
perform cardio
training 3-4 times
a week, every
week.
Increase
speed/intensity of
cardio program
Strength and
endurance train
muscles and
muscle groups
used when
performing
cardio training.
Be sure to
perform cardio
training
consistently
Muscular strength
and endurance
Increase the
weight used when
performing each
exercise and as
skill increases, try
different exercises
Set a schedule for
desired routine
and perform the
same schedule
each week.
Increase weight,
number of sets
and decrease rest
time between
sets.
To increase
strength,
exercise each
muscle or
muscle group,
using a variety

2. (can increase
difficulty of
dumbbell chest
press by
progressing to
single arm or
alternating arm)
of multijoint and
multiplanar
movements in a
regulated and
consistent
manner.
Flexibility With SMR,
progress by using
a firmer foam
roller, or one with
different textures
Perform flexibility
training every day
of the week,
every week.
Use firmer foam
rollers when
performing SMR
Stretch muscles
consistently,
each day, for the
most beneficial
response. When
performing SMR,
focus on the
muscles that are
painful and have
“knots”
CLIENT ASSESSMENT
MATRIX
Name: Sally
FITT Principles What frequency
do you suggest?
What intensity do
you suggest?
What time do you
suggest?
What type of
activity do you
suggest?
Cardiovascular
Activity
5 days per week Low-moderate 150 min per week
or 30 min per day
5 days a week
Walking,
jogging, elliptical
or bike
Muscular strength
and endurance
Each muscle or
muscle group
should be trained
at least twice a
week
12-20 reps should
be used to gain
muscular
endurance
Begin with what
the client can
handle, try for 15-
20 minutes to
start off
A combination
of free weight,
body weight and
weight machines
Flexibility 7 days per week low Hold the stretch in
each muscle for 30
seconds
SMR (Self
Myofascial
Release) and
static stretching
PROS Principles Explain how you
will utilize the
principle of
progression for
each component
of fitness in your
exercise
Explain how you
will utilize the
principle of
regularity for each
component of
fitness in your
exercise
Explain how you
will utilize the
overload principle
for each
component of
fitness in your
exercise
Explain how the
specificity
principle applies
to each
component of
fitness in your
exercise

3. prescription. prescription. prescription. prescription.
Cardiovascular
Activity
Increase the
number of
minutes
performing the
cardio exercise, or
increase the
intensity of the
exercise
Be sure to
perform cardio
training 5 times a
week, every
week.
Increase
speed/intensity of
cardio program
Strength and
endurance train
muscles and
muscle groups
used when
performing
cardio training.
Be sure to
perform cardio
training
consistently
Muscular strength
and endurance
Increase the
weight used when
performing each
exercise and as
skill increases, try
different exercises
(can increase
difficulty of
dumbbell chest
press by
progressing to
single arm or
alternating arm)
Set a schedule for
desired routine
and perform the
same schedule
each week.
Increase weight,
number of sets
and decrease rest
time between
sets.
To increase
strength,
exercise each
muscle or
muscle group,
using a variety
of multijoint and
multiplanar
movements in a
regulated and
consistent
manner.
Flexibility With SMR,
progress by using
a firmer foam
roller, or one with
different textures
Perform flexibility
training every day
of the week,
every week.
Use firmer foam
rollers when
performing SMR
Stretch muscles
consistently,
each day, for the
most beneficial
response. When
performing SMR,
focus on the
muscles that are
painful and have
“knots”
CLIENT ASSESSMENT
MATRIX
Name: Jennifer
FITT Principles What frequency
do you suggest?
What intensity do
you suggest?
What time do you
suggest?
What type of
activity do you
suggest?
Cardiovascular
Activity
5 days per week Low-moderate
intensity
150 minutes per
week
Walking,
jogging, cardio
machines such

4. as the elliptical,
bike and stair
stepper.
Muscular strength
and endurance
Train each muscle
at least two days
per week
12-20 reps to
achieve muscle
endurance
Begin with around
15-20 minutes,
and increase as
tolerated
A combination
of body weight,
free weight and
weight machines
Flexibility 7 days per week Low intensity Hold each stretch
for 30 seconds
SMR (Self
Myofascial
Release) and
static stretching
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.
Explain how the
specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Cardiovascular
Activity
Increase the
number of
minutes
performing the
cardio exercise, or
increase the
intensity of the
exercise
Be sure to
perform cardio
training 5 times a
week, every
week.
Increase
speed/intensity of
cardio program
Strength and
endurance train
muscles and
muscle groups
used when
performing
cardio training.
Be sure to
perform cardio
training
consistently
Muscular strength
and endurance
Increase the
weight used when
performing each
exercise and as
skill increases, try
different exercises
(can increase
difficulty of
dumbbell chest
press by
progressing to
single arm or
alternating arm)
Set a schedule for
desired routine
and perform the
same schedule
each week.
Increase weight,
number of sets
and decrease rest
time between
sets.
To increase
strength,
exercise each
muscle or
muscle group,
using a variety
of multijoint and
multiplanar
movements in a
regulated and
consistent
manner.
Flexibility With SMR,
progress by using
Perform flexibility
training every day
Use firmer foam
rollers when
Stretch muscles
consistently,

5. a firmer foam
roller, or one with
different textures
of the week,
every week.
performing SMR each day, for the
most beneficial
response. When
performing SMR,
focus on the
muscles that are
painful and have
“knots”
CLIENT ASSESSMENT
MATRIX
Name: Justin
FITT Principles What frequency
do you suggest?
What intensity do
you suggest?
What time do you
suggest?
What type of
activity do you
suggest?
Cardiovascular
Activity
7 days a week Moderate to
vigorous
60 minutes per
day
Playing team
sports, riding a
bike, running,
skating and
playing games
such as tag and
red rover
Muscular strength
and endurance
3 days per week 1-2 sets of 8-15
reps
8-10 exercise (as
part of the 60 min
per day)
Combination of
free weight,
body weight and
weight
machines, with
proper training.
Flexibility 7 days per week Low 30 second hold
per stretch
Static stretching
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.
Explain how the
specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Cardiovascular
Activity
Increase the
number of
minutes
performing the
cardio exercise, or
increase the
intensity of the
Be sure to
perform cardio
training 7 times a
week, every
week.
Increase
speed/intensity of
cardio program
Strength and
endurance train
muscles and
muscle groups
used when
performing
cardio training.

6. exercise Be sure to
perform cardio
training
consistently
Muscular strength
and endurance
Increase the
weight used when
performing each
exercise and as
skill increases, try
different exercises
(can increase
difficulty of
dumbbell chest
press by
progressing to
single arm or
alternating arm)
Set a schedule for
desired routine
and perform the
same schedule
each week.
Increase weight,
number of sets
and decrease rest
time between
sets.
To increase
strength,
exercise each
muscle or
muscle group,
using a variety
of multijoint and
multiplanar
movements in a
regulated and
consistent
manner.
Flexibility Progress by
performing a
larger number of
flexibility exercises
Perform flexibility
training every day
of the week,
every week.
Stretch each
muscle further
Stretch muscles
consistently,
each day, for the
most beneficial
response.

7. exercise Be sure to
perform cardio
training
consistently
Muscular strength
and endurance
Increase the
weight used when
performing each
exercise and as
skill increases, try
different exercises
(can increase
difficulty of
dumbbell chest
press by
progressing to
single arm or
alternating arm)
Set a schedule for
desired routine
and perform the
same schedule
each week.
Increase weight,
number of sets
and decrease rest
time between
sets.
To increase
strength,
exercise each
muscle or
muscle group,
using a variety
of multijoint and
multiplanar
movements in a
regulated and
consistent
manner.
Flexibility Progress by
performing a
larger number of
flexibility exercises
Perform flexibility
training every day
of the week,
every week.
Stretch each
muscle further
Stretch muscles
consistently,
each day, for the
most beneficial
response.