This document contains exercise prescriptions for 4 clients - Carl, Sally, Jennifer, and Justin. It outlines the FITT principles (frequency, intensity, time, type) recommended for cardiovascular activity, muscular strength and endurance, and flexibility training for each client. It also explains how the principles of progression, regularity, overload, and specificity will be applied to optimize results for 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
2-3 days each
week
60-85% HRR 15-20 minutes: 30
sec work: 30 sec
recovery*8
rounds. 3 minute
warm-up/cool-
down
Wind
Sprints/jogging
Muscular strength
and endurance
2-3 days per
week
60-85% HRR 30-45 minutes: Dumbbell, barbell,
or Kettlebell Density
training.
Flexibility 4-5 days per week 60-85% HRR 10-15 minutes PNF & 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 sprint
distance by 20
yards, and
shorten rest by 10
seconds each
time.
Set appointment
in calendar
(date/time) to
stay consistent.
Shoot for 5 days
of training.
add 2-3 sprints
and complete in 3
fewer minutes.
Keep low center of
gravity, full ROM,
increase velocity
with quick first step-
weight on balls of
feet.
Muscular strength
and endurance
Pre-exhaustion:
Giant sets(3
exercises/muscle
group) ex: DB
Renegade Row
Chest Press-KB
Military Press-
Barbell Bench
Press
Focus on
consistent
improvement
long-term.
Focus on doing
Habits, not
results. Enjoy
the journey.
Add 2.5 Lbs. or 60
seconds TUT on
each set.
2:1:4:1 Tempo
Concentric/Eccentric
phase load/de-load
phase of movement.
Flexibility
Increase ROM by
1-2” on glute,
hamstring, hip
Do PNF
stretching after
training (3-5)
days. Namaste
Increase distance
in
stretch/mobility
work
Myo-fascial release
5 minutes for IT
Band, Scapula.

2. flexor stretches. Yoga 20 minutes
(1 day) per
week.
incrementally
each time.
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
6 days per week 60%HRR 20-30 minutes Brisk Walking
Muscular strength
and endurance
2x/week 50-75% HRR 45 minutes each Dance(Ballroom)
Flexibility 2 days/week. 60%HRR 10-15 minutes Floor Pelvic
Girdle stretches
before sleep to
unwind.
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
pace(speed) to
elevate HR
Focus on enjoyment of
outdoor scenery, stress
reduction.
Lengthen walk
stride with Full
ROM/follow-
through with
arms/legs. Add
.5 mile distance
each week.
Deep breathing,
focus on
breathe, release
of distressful
emotions that
weigh you
down.
Muscular strength
and endurance
Engage in more
challenging
dance moves
(multi-joint)
movements! Ex:
Bending-
Rotating(3D)
Eustress activity to
improve habit
compliance.
Enjoyment=consistency.
Add load by
lifting dance
partner to
increase core
strength
(postural
muscles). Dance
allows for
natural
movements to
occur unplanned
Break
Homeostasis via
Tempos(change
music played),
switch dance
movement
order, add
balance
moves(1-leg) to
add unstable
platform.

3. which forces
body to stabilize
an external
force.
Flexibility
Increase
frequency to
3x/week.
Focus on excitement of
dance. Don’t think of it
as exercise.
Increase lunge
distance each
week.
Increase Balance
ability by 30
seconds.
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
3 days a week 75=85% HRR 10-15 minutes Jump rope
Muscular strength
and endurance
2-3 days a week 75-85% HRR 30-40 minutes Pilates/Zumba
Flexibility 2-3 days a week 60-70% HRR 10-15 minutes Stability ball
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 time by 2
minutes.
Think thoughts of
elevation.
Vary intensities
(low/mid/high)
during intervals.
Increase
Velocity/speed by
10 more jumps in
same time
duration.
Add in 1-leg
jumps to
improve
stability, CNS
activation.
Muscular strength
and endurance
Decrease rest
periods by 20
seconds each
session.
Get Pilates DVD to
improve Exercise
Compliance with
time
management.
Increase TUT by 30
seconds, add 5 lb.
weight on
compound
exercises.
Breathing,
pauses(hold)
position during
core
exercises(low-
back strength).
Flexibility Increase distance
(ROM)
View as stress
reliever and sleep
Advance a
progression on
Yoga poses 10
minutes each

4. enhancement. balance moves
each time.
night.
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
3 days a week 70-85% HRR 4 minutes Squat Jumps,
Burpees,
mountain
climbers, plyo-
squat.
Muscular strength
and endurance
4 days a week 70-85% HRR 20-25 minutes KB Complex:
Swings, Snatch,
Clean-Jerk,
Double Lunge-
Press.
Flexibility 3 days a week 60-70% HRR 20 minutes Ballet class
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
Do more reps in
same time; same
reps in less time.
Possess a “still
mind” to create
laser focus on
quality bio-
mechanical
movement
patterns.
Jump higher on
squat jumps,
increase speed on
burpees, bring
knees up to meet
elbow in mountain
climber.
Explode up on
concentric
phase. Deep
breathing to
push through
challenging
moments.
Muscular strength
and endurance
Increase TUT by 15
seconds each
session.
Complex training
enables higher
frequency training
by doing high
volume in less
time to boost
compliance by
lowering mental
resistance to
change.
Add 5 lbs. on
Kettlebells, do
doubles with 2
kettlebells, and do
multi-joint
movements. Ex:
Lunge-curl-press,
Deadlift-clean.
Slow Eccentric
phase to
embrace
muscular
tension. Full
ROM, MAX
tension.

5. Gain