The exercise prescriptions for Justin, a 13-year-old who is class I obese, recommend cardiovascular activity 5-7 days per week for 45-60 minutes at a moderate then progressing intensity of 40-60% of his heart rate reserve. Muscular strength and endurance training is suggested 3-5 days per week for 30-45 minutes at 60-70% of his 1 repetition maximum. Flexibility training 3 days per week is also prescribed. The principles of progression, regularity, and overload will be utilized by increasing intensity and weight over time while maintaining consistency to optimize results. Activity-specific exercises like running, soccer, and free weights are suggested.

1. CLIENT ASSESSMENT
MATRIX
Name: Carl
FITT Principles
What frequency do
you suggest?
Cardiovascular
Activity
3-5 times per week
Muscular strength
and endurance
3 times per week
Flexibility
What intensity
do you
suggest?
Since Carl has
EIA, there must
be
80% of One rep
max
What time do you
suggest?
3 times per week
Individual
pace/intensity
30 min
What type of
activity do you
suggest?
Jogging,
elliptical,
Flag football
8-10 repetitions
of specific
muscle group
strength
training, 3-4 sets
of 4 types of
workouts per
group.
Yoga
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
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
Each week you’ll
need to up your
intensity by 10
percent. This will
allow you to become
better at your
endurance for flag
football
Explain how
you will utilize
the principle of
regularity for
each
component of
fitness in your
exercise
prescription.
Maintain your
3-5 days of
CVA per week
to ensure you
gain the
benefits from
it.
Push yourself to
the amount just
past the point that
you think you
need to stop. It
will help you get
better and better.
Muscular strength
and endurance
Each week try to use
more weight that you
did last time to gain
more muscle mass.
Keep a log of what
you’ve done to keep
Maintain at
least 3 days
per week with
a day of rest
between each
strength
Have a spotter so
that you can push
yourself to use
more weight each
time than the last
workout.
Specific
exercises such
as
running/jogging
and using the
elliptical will
help with the
large muscles in
your legs to
become a better
flag football
player.
Dynamic
training with
free weights
focusing on each
muscle group.
30-40 min
45 min

2. Flexibility
CLIENT ASSESSMENT
MATRIX
FITT Principles
you on track.
Try new stretches
each time you go to
class.
training day.
Maintaining
yoga classes
will enhance
your flexibility
and help
prevent any
injuries you
may face.
Try to push your
stretching beyond
your means every
time so that you
can get better
every time.
Try
incorporating
different
stretching that
focuses on large
muscle groups.
What time do you
suggest?
What type of
activity do you
suggest?
Swimming or
walking since its
low impact and
Sally is Obese.
Dynamic
exercises using
machines due to
the lack of
experience with
free weights. 2
to 3 sets of 8 to
12 repetitions
Name: Sally
BECAUSE OF
DIABETES AND
BEING OLDER
THAN 40 YR, SALLY
SHOULD HAVE
DIAGNOSTIC
EXERCISE TEST
BEFORE
BEGINNING ANY
EXERCISE ROUTINE
What frequency
What intensity do
do you suggest?
you suggest?
Cardiovascular
Activity
3-5 days per week
moderate
intensity; 12-16
RPE
at least 150 min ·
wk
Muscular strength
and endurance
3 days per week
30 min; 8 to 10
complex
(multijoint)
exercises with
major muscle
groups (upper and
lower body)
stressed
Flexibility
3 days per week
60%-80% of 1RM
Low to moderate;
Each repetition
should be
completed with
last repetition
being somewhat
difficult to
complete.
Per the individual
capabilities
30 min
Yoga or group
classes that
promote
flexibility
PROS Principles
Explain how you
will utilize the
principle of
Explain how you
will utilize the
principle of
Explain how you
will utilize the
overload principle
Explain how the
specificity
principle applies

3. progression for
each component
of fitness in your
exercise
prescription.
Start walking
and/or swimming
10-15 minutes 5
days a week and
slowly adding 5
minutes every
time that you
work out.
Start with very
basic, large muscle
group exercises.
Utilizing personal
trainers to learn
machines and new
workouts to help
you get more
information.
regularity for each
component of
fitness in your
exercise
prescription.
Stay consistent
with the workouts
and do not let
more than 3 days
go between
workouts.
for each
component of
fitness in your
exercise
prescription.
Push yourself
every workout to
go further. Even 1
minute more
every time will
add up to 10
minutes extra
cardio will add up.
Add a little more
weight every time
and/or more
repetitions to
increase your
muscular
endurance.
to each
component of
fitness in your
exercise
prescription.
Swimming and
walking will
incorporate the
large muscles to
burn the most
muscles.
Flexibility
Start basic with
your stretching
and gradually
move to more
difficult stretching
to increase
flexibility.
Following a
regular stretching
routine will help
with your
flexibility.
Stretching beyond
where you are
comfortable will
help you overall.
Specific
stretching
especially areas
that are more
tight than
others.
CLIENT ASSESSMENT
MATRIX
Name: Jennifer
FITT Principles
What frequency
do you suggest?
What intensity do
you suggest?
What time do you
suggest?
Cardiovascular
Activity
3 to 5 workouts
each week
50% to 84% HRR.
30 min
Muscular strength
and endurance
2 or 3
nonconsecutive
days
3 days per week
8 to 12
repetitions;
60% to 70% 1RM
Train each muscle
group for 2 to 4
sets
Cardiovascular
Activity
Muscular strength
and endurance
Flexibility
Just as with your
cardio sessions, it
is important to
stay regular with
workouts or you
will not have
benefits from
your workouts.
Specific
exercises can be
bicep curls, leg
extension and
curl as well.
What type of
activity do you
suggest?
Jogging/ group
workout/elliptical
/walking uphill
8 to 10 multijoint
or compound
exercises
Hip flexor
stretching, mad

4. cat stretch, and
other stretches
to enable range
of motion
PROS Principles
Explain how you
will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Start with your
jogging/elliptical
or swimming 30
minutes 5 days a
week and slowly
adding 5 minutes
every time that
you work out.
Explain how you
will utilize the
principle of
regularity for
each component
of fitness in your
exercise
prescription.
Stay consistent
with the
workouts and do
not let more than
3 days go
between
workouts.
Explain how you
will utilize the
overload principle
for each
component of
fitness in your
exercise
prescription.
Push yourself
every workout to
go further. Even 1
minute more
every time will
add up to 10
minutes extra
cardio will add up.
Explain how the
specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Jogging and
walking uphill will
incorporate the
large muscles to
burn the most
muscles.
Muscular strength
and endurance
Start with very
basic, large
muscle group
exercises. Utilizing
personal trainers
to learn machines
and new workouts
to help you get
more information.
Just as with your
cardio sessions, it
is important to
stay regular with
workouts or you
will not have
benefits from
your workouts.
Add a little more
weight every time
and/or more
repetitions to
increase your
muscular
endurance.
Specific exercises
can be bicep
curls, leg
extension and
curl as well.
Flexibility
Start basic with
your stretching
and gradually
move to more
difficult stretching
to increase
flexibility.
Following a
regular stretching
routine will help
with your
flexibility.
Stretching beyond
where you are
comfortable will
help you overall.
Specific
stretching
especially areas
that are more
tight than others.
CLIENT ASSESSMENT
MATRIX
Name: Justin
Cardiovascular
Activity
Justin is in the

5. FITT Principles
Class I obesity at
30.0kg. He is also
only 13 years old.
Getting him into
an exercise
routine is very
important and
dependent on his
health and wellbeing.
What frequency
do you suggest?
What intensity do
you suggest?
What time do you
suggest?
Cardiovascular
Activity
5 to 7 days · wk−
Initially moderate,
and then 40-60%
of HRR with
progression up to
50-75%HRR
45 to 60 min · day
Muscular strength
and endurance
3-5 days per week
30-45 min
Flexibility
3 days per week
8 to 12
repetitions;
60% to 70% 1RM
Your own
tolerance but
being sure to
push just beyond
that point you
want to stop.
PROS Principles
Explain how you
will utilize the
principle of
progression for
each component
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
30 min
What type of
activity do you
suggest?
aerobic exercise
targeting large
muscle groups.
Resistance
exercise is
recommended
as a supplement
to aerobic
activity.
Prescribing
exercises that
are fun for
Justin will be
very important
so that he
enjoys the
activity. Soccer,
swimming, are
great activities.
Free weights,
machines, group
circuit training
Yoga or finding
classes that
teach how to
stretch
Explain how the
specificity
principle applies
to each
component of

6. of fitness in your
exercise
prescription.
Each week you’ll
need to up your
intensity by 10
percent. This will
allow you to
become better at
your endurance
for football
fitness in your
exercise
prescription.
Maintain your 3-5
days of CVA per
week to ensure
you gain the
benefits from it.
fitness in your
exercise
prescription.
Push yourself to
the amount just
past the point that
you think you
need to stop. It
will help you get
better and better.
fitness in your
exercise
prescription.
Specific
exercises such
as
running/jogging
and using the
elliptical will
help with the
large muscles in
your legs to
become a better
football player.
Muscular strength
and endurance
Each week try to
use more weight
that you did last
time to gain more
muscle mass. Keep
a log of what
you’ve done to
keep you on track.
Maintain at least
3 days per week
with a day of rest
between each
strength training
day.
Have a spotter so
that you can push
yourself to use
more weight each
time than the last
workout.
Dynamic
training with
free weights
focusing on each
muscle group.
Flexibility
Try new stretches
each time you go
to class.
Following a
regular stretching
routine will help
with your
flexibility.
Stretching beyond
where you are
comfortable will
help you overall.
Specific
stretching
especially areas
that are more
tight than
others.
Cardiovascular
Activity