CLIENT ASSESSMENT MATRIX FITT Principles Cardiovascular Activity

Name: Carl

What frequency do you suggest? 5 days a week

What intensity do you suggest? Vigorousintensity ! suggest for Carl to "e running# fast cycling# carrying or moving heavy loads $e can also get involved in competitive sports and games %e g &oot"all# Volley"all# $ockey etc ' Vigorousintensity ! suggest dum""ells# "ar"ells# strength "ands# weight machines# and ca"les ,lso running# pull ups# sit-ups# "ody squats /oderateintensity ! suggest Carl do 0)10) hamstrings# ankle circles# adductor1groin# all fours quad stretch# calf stretch el"ow# cat stretch# chair leg stretch# and cross over reverse lunge

What time do you suggest? () minutes each day *he total amount weekly will "e +5) minutes

Muscular strength and endurance

( days a week

-)--5 minutes each day

Fle i!ility

5 days a week %.efore and after activity'

.efore and after and activity ! suggest Carl spend +)-+5 minutes stretching

What type of activity do you suggest? ! suggest for Carl to "e running# fast cycling# fast cycling# carrying or moving heavy loads $e can also get involved in competitive sports and games %e g &oot"all# Volley"all# $ockey etc ' Work outs ! suggest: ! suggest dum""ells# "ar"ells# strength "ands# weight machines# and ca"les ,lso running# pull ups# sit-ups# "ody squats ! suggest Carl do 0)10) hamstrings# ankle circles# adductor1groin# all fours quad stretch# calf stretch el"ow# cat stretch# chair leg stretch# and cross over reverse lunge Carl2s upper "ody stretching

is important as well# however# Carl will "e doing plenty of walking1running

PR"S Principles

Cardiovascular Activity

34plain how you will utili5e the principle of progression for each component of fitness in your e4ercise prescription ! would increase the intensity "y having Carl do his routines 5 days 6)-5) minutes each time

34plain how you will utili5e the principle of regularity for each component of fitness in your e4ercise prescription Carl will maintain a healthy diet# have listed the times he works out visi"le so he can never forget# and have plans on paper that will demonstrate where he wants to progress

34plain how you will utili5e the overload principle for each component of fitness in your e4ercise prescription ! will increase Carl2s load Carl will "e using heavier weight during his muscle strength and endurance routines -)--5 minutes of heavier weight Carl will run for longer period of time and he will also stretch for longer periods of time

34plain how the specificity principle applies to each component of fitness in your e4ercise prescription *he specificity principle applies to Carl2s tailored fitness plan "y specifically having workout and stretches that focus on strengthening and1or stretching lower and upper "ody parts %shoulders# "iceps# triceps# mid "ody# thighs# calves' for him to attain physical success Carl will notice success sooner "y means of the specificity theory Carl2s cardio will help sta"ili5e his weight at a healthier standing# and Carl2s stretching will see to it that he

Muscular strength and endurance

! will increase Carl2s routine to 6 days a week ! will only increase his routine "y a day ! do not want Carl hurting himself

Fle i!ility

! will increase Carl2s fle4i"ility routine to 5 days a week "efore and after stretching# and on the days he doesn2t work out# he must also stretch when he wakes up# midday# and "efore he goes to sleep

! will utili5e the principle of consistency ! will have a list of foods for Carl that ! think he will like Carl is a young man so ! will have food that appeal to him that he can treat himself to eat after he2s reached any one of many particular goals Carl and ! will have calendars and charts that are simple to read that we will keep ta"s on ! will utili5e the principle of regularity "y having Carl stretch the same way for an e4tended period of time

! will increase Carl2s workout to 65 minutes each day he works out

doesn2t get hurt in the process Carl will work with dum""ells# "ar"ells# strength "ands# weight machines# and ca"les ,lso running# pull ups# sit-ups# "ody squats to increase strength and endurance $is physical change will "e noticea"le sooner than later

! will increase the stretching markers and goals periodically# sometimes more strenuous than others Carl will now spend () minutes stretching

Carl2s specifics stretching routine will assure him that he is safe and completely stretched "efore "eing physically active 7unning will play a huge part in Carl2s physical goals# and Carl has plenty of leg and lower "ody stretching routines

CLIENT ASSESSMENT MATRIX FITT Principles

Name: 8ally

What frequency do you suggest?

What intensity do you suggest?

What time do you suggest?

What type of activity do you

Cardiovascular Activity

- or more days a week

/oderateintensive aero"ic activity 9n - or more days a week work all ma:or muscle groups %legs# hips# "ack# a"domen# chest# shoulders# and arms'

- hours and () minutes every week

Muscular strength and endurance

- or more days a week

/oderate intensity aero"ic activity

() minutes ( +) minutes sessions daily

suggest? 9n - or more days a week work all ma:or muscle groups %legs# hips# "ack# a"domen# chest# shoulders# and arms' &rom pushing a lawn mower# to taking a dance class# to "iking to the store ; all types of activities count with 8ally2s age group 8ally will "e <ifting weights Working with resistance "ands =oing e4ercises that use your "ody weight for resistance %push ups# sit ups' $eavy gardening %digging# shoveling' >oga 8ally will do musclestrengthening activities on or more days a week that work all ma:or muscle groups %legs# hips# "ack# a"domen# chest# shoulders# and arms'

Fle i!ility

8ally needs to stretch every day !n the morning

/oderateintensity >oga

5 to +) minutes

Contract-7ela4 stretching with stretching strap# dynamic stretching: active and "allistic stretching# post-isometric rela4ation 34plain how the specificity principle applies to each component of fitness in your e4ercise prescription 8ally will meet her goals 8ally will lose weight from her cardio activity %the aero"ics' specifically# and 8ally2s sensi"le diet will help her control her dia"etes

PR"S Principles

Cardiovascular Activity

34plain how you will utili5e the principle of progression for each component of fitness in your e4ercise prescription 8ally will do ( or more days a week instead of -

34plain how you will utili5e the principle of regularity for each component of fitness in your e4ercise prescription 8ally will continue to do vigorous intensive aero"ic activity 8ally will have enough time to rest# sleep# and maintain a sensi"le diet We will "oth have copies of her diet agenda and we will make sure we are on track weekly

Muscular strength and endurance

( days a week

/oderateintensive

34plain how you will utili5e the overload principle for each component of fitness in your e4ercise prescription 8ally will now do + hour and +5 minutes %?5 minutes' of vigorousintensity aero"ic activity %i e # :ogging or running' every week and musclestrengthening activities on - or more days a week that work all ma:or muscle groups %legs# hips# "ack# a"domen# chest# shoulders# and arms' 6) minutes 6 +) minute sessions

carrying or moving heavy loads such as groceries 34ercises that use her "ody weight for resistance# such as pushups or sit-ups

Fle i!ility

8tretching in morning and "efore she goes to "ed

/oderateintensive

-) minutes

and lifting weights Contract-7ela4 stretching with stretching strap# dynamic stretching: active and "allistic stretching# post-isometric rela4ation >oga and gardening

CLIENT ASSESSMENT MATRIX FITT Principles Cardiovascular Activity

Name: @ennifer

What frequency do you suggest? ( days a week

What intensity do you suggest? /oderateintensity

What time do you suggest? () minutes each time she :ogs# "risk walks# and1or walks with large strides each time -5 minutes each time

Muscular strength and endurance

( days a week

/oderateintensity

Fle i!ility

5 days a week

/oderateintensity

+5 minutes in the morning# and +5 minutes "efore workout

What type of activity do you suggest? Aower skip# stair clim"# high knees# "utt kicks# :umping :acks# tuck :ump# mountain clim"er 8quat# leg press# lunge# calf raise# chest fly# "icep curl# crunch Camel stretch# calf stretch# child pose# lying a" stretch# myofascial calf release# ,dvanced !* .and 8tretch# Bluteal and 9uter *high 8tretch# !nner *high 8quat 8tretch#

<eaning 8ingle-<eg Calf 8tretch at Wall PR"S Principles 34plain how you will utili5e the principle of progression for each component of fitness in your e4ercise prescription !ncrease 5 days a week 34plain how you will utili5e the principle of regularity for each component of fitness in your e4ercise prescription $ave a "uddy system# have a the times she engages in physical activity on a calendar 34plain how you will utili5e the overload principle for each component of fitness in your e4ercise prescription 65 minutes each time she does cardio activity those 5 days a week 34plain how the specificity principle applies to each component of fitness in your e4ercise prescription Aower skip# stair clim"# high knees# "utt kicks# :umping :acks# tuck :ump# mountain clim"er Alank to push-up# Vertical :ump# !nvisi"le :ump rope# <ateral step over# <unge :ump# 8quat :ump# 8ingle leg hop 8quat# leg press# lunge# calf raise# chest fly# "icep curl# crunch Aull down# pull up# "ent over row# shoulder press# shoulder fly# "icep curl and tricep e4tension Neck stretch# 8eated Cross<egged &orward .end# 8ide /ermaid 8tretch# 8tanding Chest 8tretch# 8tanding !* .and 8tretch#

Cardiovascular Activity

Muscular strength and endurance

5 days a week !2d encourage her to get her children involved

! suggest she stay to the schedule we have decided for her Betting her children involved will make the time she has availa"le for activity greater ! will e4plain the "enefits of stretching to her ! will first allow her to do some of the more simple stretches to find what she like and dislikes most We will

6) minutes# -) minutes within sessions

Fle i!ility

? days 3very day a week

-5 minutes in the morning and +5 minutes at night - separate sessions

narrow down and customi5e stretching routines for her 8he will feel the results of stretching and ? days will only sound worse than it actually is ,gain# we will have calendars set up for and her children to see *hey will remind one another of activities

/yofascial $amstring 7elease# Camel stretch# calf stretch# child pose# lying a" stretch# myofascial calf release# ,dvanced !* .and 8tretch# Bluteal and 9uter *high 8tretch# !nner *high 8quat 8tretch# <eaning 8ingle-<eg Calf 8tretch at Wall

CLIENT ASSESSMENT MATRIX FITT Principles Cardiovascular Activity

Name: @ustin

What frequency do you suggest? 6 days a week

What intensity do you suggest? /oderateintensity

What time do you suggest? $our and a half each time if possi"le $e should give his activity all his effort and1or play until e4haustion

Muscular strength and endurance

6 days a week

/oderateintensity

$our and a half each time if possi"le $e should give his activity all his

What type of activity do you suggest? "risk walking# :ogging# running# or cross-country skiing# etc &or safety# ! would suggest he e4ercise with an adult @ump rope# and continue playing foot"all Bet involved in "asket"all and soccer 8it ups# crunches# and pushups $is cardio routine will further

effort and1or play until e4haustion

Fle i!ility

5 days a week

/oderateintensity

9nce when he wakes up in the morning# and once "efore he gets involved in his physical activity

assist in his endurance and muscle strength $e will not "e prescri"ed weight lifting regiments *oe touch# neck and shoulder circles# arm circles# child pose# toe reach# "utterfly stretch 34plain how the specificity principle applies to each component of fitness in your e4ercise prescription "risk walking# :ogging# running# or cross-country skiing# etc &or safety# ! would suggest he e4ercise with an adult @ump rope# and continue playing foot"all Bet involved in "asket"all and soccer A<>9/3*7!C 8# 7CNN!NB 8*,!78# and stationary "ike 8it ups# crunches# and pushups $is cardio routine will further

PR"S Principles

Cardiovascular Activity

34plain how you will utili5e the principle of progression for each component of fitness in your e4ercise prescription !ncrease to 5 days a week

34plain how you will utili5e the principle of regularity for each component of fitness in your e4ercise prescription $e will "e so engaged in the child activities he loves he will hardly notice he is doing cardio routines ! will find out the physical things he likes to do and have him do it $e is still a child

34plain how you will utili5e the overload principle for each component of fitness in your e4ercise prescription $our and a half each time if possi"le - of those time he must stay active a definite hour continuously $e should give his activity all his effort and1or play until e4haustion

Muscular strength and endurance

!ncrease to 5 days a week

$e will continue to "e involved in fun activities he loves

- hours each time if possi"le $e should give his activity all his effort and1or play

until e4haustion

Fle i!ility

3very day of the week

$e will have a poster or something near his "ed to remind him to stretch $e will see this sign upon waking up every morning

9nce in the morning# once "efore physical activity# and ( times a night of separate nights

assist in his endurance and muscle strength $e will not "e prescri"ed weight lifting regiments *oe touch# neck and shoulder circles# arm circles# child pose# toe reach# "utterfly stretch Chest stretch# thigh stretch# thigh stretch# calf stretch# tricep stretch# hamstring stretch