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Sample Client Assessment Matrix on the Fitt and Pros Principles
- 1. KAPLAN UNIVERSITY Unit8Assignment By Gena Bugda KaplanUniversity EF310: Individual Assessment Matrix September 20, 2015
- 2. CLIENT ASSESSMENT MATRIX Name: Carl FITTPrinciples What frequency do you suggest? What intensity do you suggest? What time do you suggest? What type of activity do you suggest? Cardiovascular Activity 3-5 days per week. Moderate intensity working up to vigorous. Keep in mind the client has Exercise Induced Asthma. Make sure he has his inhaler with him at all times and hydrates frequently with breaks as needed. The intensity should be set just below the ventilatory threshold or the point where Carl has shortness of breath or is dyspneic (Howley and Thompson, 2012). 30-60 minutes Shorter intermittent exercise sessions may be necessary in the beginning till his stamina builds up. His weekend Flag Football games are a perfect cardiovascular activity. I would also suggest he begin increasing the intensity of his walks to class as well as adding jogs and runs. Muscular strength and endurance 2-3 days per week Moderate intensity with increased maximal number of reps. Increase isotonic torque and lean mass 30-60 minutes per session depending on the intensity of the exercises. If he is lifting heavier weight the workout might be closer to 30 minutes. If he is doing lighter weights and more Free Weights and using the isokinetic/isotonic machines in the gym at the school. He should complete 8-10 reps of each exercise for the different muscle groups, doing 2 -4
- 3. reps, the workout willbe longer between 45-60 minutes. sets per workout. The muscle groups that should be worked throughout the week include shoulders, biceps, triceps, chest, abs, back, glutes and thighs, and claves Flexibility 1 -2 times per week Light 30 -60 minutes Yoga, Pilates, or stretching exercises. 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 The progression principle is utilized because the client will build up endurance over time increasing time and cardiovascular endurance. He should be increasing his endurance by 10% each week till he reaches his maximal endurance level. The regularity principle is being utilized because Carl will be doing cardiovascular activities at least 3x per week. This means that the body will be receiving stimulus and the gains from the workouts will remain. He should also complete a standard GXT or treadmill test to evaluate his progress. This should be done every 6 to 8 weeks to see if he is on target or The overload principle is applied because the intensity of the walks to jogs to runs will increase the intensity of the workouts and increase endurance levels. Carl’s goal is to play intramural sports and maintain his fitness level. He wants to add bulk to his frame. The specificity principle is applied to each component of his fitness plan because he will make gains in each area, which will achieve his overall goals. As his strength and endurance improves the shape of his body will change and his confidence level and intensity
- 4. changes to the programneed to be made. will improve and increase. Muscular strength and endurance The progression principle is applied because Carl will increase his weight, reps, and sets over time ensuring he reduces the risk of injury. As his ability increases he will add weights and sets to make his muscles work harder and progress to the next level. The regularity principle is applied because Carl’s program is well balanced to incorporate both strength and endurance. He will work on all of the large and small muscle groups each week. He can also take a strength test to see where his weakness and strengths are and adjust his program where necessary. The overload principle can be applied if Carl uses a friend at the gym as a spotter so he can push his max weight safely and not see a plateau in his abilities. He can also switch to different weight machines as his muscles adapt to the different exercises to mix things up and add muscle confusion. In order to see improvements in a certain area those muscles need to be worked. Carl plays football therefore he will work on his biceps, triceps, back, other muscles need to throw a football and catch a football. Working these muscles will improve his skills in the game. Flexibility The progression principle is applied because the more yoga or stretching Carl does the more flexible he will become. He week he will be able to bend, stretch or reach farther. Incorporating flexibility training into his week will ensure Carl is protected from injury. Making stretching a regular part of an exercise program supports the regularity principle. To support the overload principle, Carl will switch between yoga, stretching, and even Pilates. This way he will always be introducing new ways to stretch which will keep him flexible and allow him to support the strength and flexibility of all muscle groups. The specificity principle is applied because the stretching routines Carl does supports his overall goals to continue in intramural sports and add some weight training to his routine. Stretching ensures he will progress and get better in all areas. CLIENT ASSESSMENT MATRIX Name: Sally FITT Principles What frequency What intensity do What time do you What type of
- 5. do you suggest?you suggest? suggest? activity do you suggest? Cardiovascular Activity Since Sally is considered an older adult at the age of 65, I would recommend 150 minutes of moderate intensity aerobic activity each week broken up into 3-5 workouts per week. Sally should break these activities in anywhere from 10 minute to 30 minute chunks of time. Since Sally is considered an older adult at the age of 65 I would recommend 150 minutes of moderate intensity aerobic activity each week. She should do moderate intensity exercises to ensure she does not injure herself. The intensity should 50% to 80% or HRR; RPE 12 to 16 Each workout should be broken into chunks of time from 10 min. blocks several times a day in the beginning to working up to 20 - 60 minutes as her fitness level increases. Sally should start with taking walks, possibly using an exercise bike, or swimming in a pool. Muscular strength and endurance Sally should incorporate at least 2 days per week of muscle strengthening activities. Intensity: 2 to 3 sets of 8 to 12 repetitions (60%-80% of 1RM) 8 to 10 complex (multijoint) exercises with major muscle groups (upper and lower body) stressed Light weights and body resistance exercises. Resistance training maintains muscle mass and increased glucose tolerance and insulin sensitivity (Howley and Thompson, 2012)) Flexibility Sally should incorporate stretching exercises at least 2 to 3 times a week. The intensity for this exercise should be light. The stretching should be 30- minute blocks of time. It is recommended for Sally to join a yoga class at the gym where she works to encourage socialization and flexibility.
- 6. PROS Principles Explainhow 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 The progression principle is applied because the goal for Sally is to increase her aerobic power and reduce her disease risk associated with her Type 2 Diabetes due to her weight and age. Daily exercise will help to improve Sally’s glucose tolerance. The principle of regularity is applied because as she improves her cardiovascular endurance she will also be improving her health and wellness. The overload principle is applied because as Sally’s endurance improves she will add time to her cardiovascular workouts making her walks longer and her intensity more. This will ensure she continues to progress and improve. Since, Sally has Type 2 Diabetes, the exercises prescribed will increase her stamina, which will ultimately improve her glucose tolerance and ensure she does not need to take insulin. Muscular strength and endurance The progressive principle is applied to Sally because she was previously inactive, so any strength gained is a huge improvement and a step in the right direction. The regular inclusion of muscle strengthening will increase Sally’s muscle mass making her less likely to have balance issues and prevent falls as she ages. The overload principle is applied because using body resistance will ensure that as Sally improves her strength, she will be able to do more with her own body and will not hit a plateau. The specificity principle is applied because Sally’s muscular strength and endurance plan is designed with the goal to improve her health especially her Type 2 Diabetes. As she gains strength and endurance, she will better tolerate glucose, which will improve or eradicate her disease. Flexibility The progression principle is applied because Sally will start with the The regular inclusion of stretching will help Sally as she Because Sally is joining a yoga class led by a teacher, she will The specificity principle is applied because gaining flexibility
- 7. basics and progress tomore challenging poses as she gains confidence and ability. ages and ensure her muscles are protected from injury. She will be more flexible and agile. not plateau, but will continue to progress as the teacher teaches new poses and stretches. through yoga will enable Sally to meet all of her cardiovascular and muscular endurance goals. 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 Jennifer should be getting aerobic exercise 3 to 4 times per week equaling 150 minutes for her age group. She is at risk for developing CV because she already has high blood pressure, a lot of stress in her life, and she is overweight. She should be working at moderate intensity. The intensity should be 40% - 75% of VO2max or HRR.. The duration should be 20 -40 minutes a day with a 5 or 10 minute warm up and cool down period to make sure her heart is not working too hard. She should be closely monitored to make sure her blood pressure medicine is interacting ok with the exercise intensity. I recommend Jennifer start with walking and progress to jogging and running. She should sign up for a 5k as a goal to train for and include her sons in this journey. Muscular strength and endurance 2 or 3 non- consecutive days to give the body a chance to rest. She should be working at a moderate intensity doing 8 to 12 repetitions and 60% to 70% of her max. She should train each muscle group doing 2 to three sets during each workout. I suggest since she has already expressed she does not have money for the gym going to walking trails that incorporate strength training and do body resistance exercises using sit up benches
- 8. and pull upbars for the upper body. She can also do lunges and squats to work the lower body. Flexibility Jennifer should be doing stretching exercises or yoga at least 2 times per week. The yoga would also help her learn to manage her stress levels. Light intensity The time should be 30 minutes. She can do stretching exercises to loosen muscles such as the hamstrings, calves, ankles, triceps, wrists, and back. She can also find a beginner yoga class available at the park for low cost. 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 The progression principle is applied because Jennifer will start with taking walks and build up to running and jogging over time. The regularity principle is achieved because Jennifer will begin an exercise program that has her moving and doing activity each day creating healthy daily habits that involve exercise and fitness, which will ultimately lead to weight loss and improved health including The overload principle is utilized because the intensity of the cardiovascular fitness is increasing by at least 10% each week. Jennifer will add time to her walks her will increase speed and intensity. The specificity principle applies because Jennifer is setting a goal of training for a 5K, therefore she is walking, jogging, and running to reach a specific goal. Her fitness plan is designed to get her to her outcome of running a 5K with her boys.
- 9. her blood pressure levels. Shewill prevent herself from developing comorbidity diseases that come from obesity. Muscular strength and endurance The progression principle is being used because Jennifer can increase her reps as she gains strength and endurance. If she started with 2 pushups she can add each week. The same goes for the other body resistance exercises. The regularity principle is applied in this program because Jennifer is including weekly workouts that stress all of the major muscle groups in her upper and lower body. Regular exercise will lead to positive gains in strength and endurance over time. The overload principle is applied again because the intensity of the muscular strength and endurance workouts is increased to ensure plateaus are not hit. Jennifer can assess her abilities ever few weeks to see if she needs to switch up her workout routine or modify something. The specificity principle is applied because Jennifer will be doing strength workouts to increase her leg muscles and endurance levels, which will ultimately improve her running and stamina to help her reach her goals. Flexibility The progression principle is applied because Jennifer will start with very basic stretches and work up to more difficult stretching and yoga poses to increase her flexibility and protect her joints and muscles from injury. The regularity principle is achieved because stretching and flexibility will become a regular part of her fitness program. The overload principle is applied because as Jennifer’s flexibility improves she will stretch farther and become more flexible. She will be able to graduate from a beginner yoga class to one that is more advanced and her progress and improvements will continue. The specificity principle is applied because the stretching and yoga will enhance Jennifer’s endurance, which will again improve her running to help her meet her goal of running a 5K! CLIENT ASSESSMENT Name: Justin
- 10. MATRIX FITT Principles Whatfrequency do you suggest? What intensity do you suggest? What time do you suggest? What type of activity do you suggest? Cardiovascular Activity Since Justin is 13 he should be active each and every day with a minimum of aerobic activity 3 times per week. The activities should be intermittent and avoid extreme temperatures. The intensity should be moderate to vigorous. Justin should be sure to take breaks and hydrate. Justin should achieve 80% HRmax≥ (Howley and Thompson, 2012). Justin should be getting 60 or minutes of aerobic activity each day. Since he wants to improve his fitness level for the football team he should start with walking each day and build up to jogging and then running. He can also swim and go on bike rides to build is endurance. Muscular strength and endurance Strength training activities can be incorporated into the 60 minutes of activity each day on at least 3 of days per week. Also bone- strengthening activities should be part of the 60 minutes 3 times per week. The intensity should be 75% 1RM, 2 to 3 days with a rest day in between the sessions. This plan should be made for 8 to 12 weeks and then Justin’s fitness levels should be tested to see what his gains and improvements are to make changes to the fitness plan using the President’s physical fitness test. He should do exercises that use his own bodyweight since he is a child. He can do push-ups, pull- ups, sit-ups, squats, and lunges to build his core muscles giving him the inner strength and endurance he needs to get through football practices. Flexibility Justin should incorporate stretching into his program at least 3 times per week. The intensity should be light. He should stretch before each workout in a warm up and then do a cool down for 10 down after. He should do exercises that stretch the spine and then move from the upper body to the lower body holding each stretch for 20 seconds. Some
- 11. examples include child’s pose, cat-cow stretch, overheadarm stretch, outstretched arms, shoulder stretch, triceps stretch, knee lunge, butterfly stretch, straddle stretch, quadriceps stretch, calf stretch, and side lunge stretch, crossover toe stretch, and hamstring stretch (Inverarity, 2015). 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 Justin will progress from walking to jogging and running to increase his cardiovascular endurance and meet his goal of having more cardiovascular endurance for football. By incorporating 60 minutes of aerobic exercise per day, Justin is utilizing the principle of regularity by making fitness a part of his every day routine. The overload principle is utilized because Justin is not doing only one type of cardiovascular activities to build his endurance. He is switching it up using activities that interest him to get him moving and active. The specificity principle is applied because the activities Justin is doing will all build his cardiovascular fitness and endurance, which will help him get faster and stronger for football his ultimate goal. Muscular strength Justin will progress Adding strength The overload The specificity
- 12. and endurance usinghis own body weight therefore as he gets stronger he will be able to do more repetitions of the exercises showing his progression and improvement in strength and endurance. training and bone strengthening workouts to his daily and weekly fitness plan will utilize the regularity principle. principle is utilized because Justin is doing different body weight exercises to confuse his muscles and build strength. He is not sticking to one exercise, but building all of the major muscle groups in his body. principle is applied because by building his muscular strength and endurance Justin will be able to throw farther for football, run farther as his legs gain muscle, and endure being tackled as he works on bone strengthening activities as well. Each workout helps him reach his goal of becoming a better football player. Flexibility As Justin warms up and cools down each day, his stretching will get better and improve. He can test his flexibility using the sit and reach test and bend test to see the progression and support the principle of progression. By incorporating a warm up and cool down period before each workout Justin is making this a regular part of his routine, which utilizes the principle of regularity. The overload principle is supported because Justin is using a variety of stretches to keep his muscles warm and prevent injuries. This ensures he is not stretching only one muscle group, but all of them. The specificity principle is being utilized because by stretching all of the muscle groups and adding flexibility Justin will be better able to stretch to catch footballs when playing a game. He also will help to protect his joints and muscles from injury, which will help him to stay fit and play football. References: Howley, E. and Thompson, D. (2012). Exercise and obesity. The Fitness Professional's
- 13. Handbook. 6th Ed.Champaign, IL: Human Kinetics. Laura Inverarity, D. (2015). 5 Stretches You Should Do Every Single Morning.About.com Health. Retrieved 21 September 2015, from http://physicaltherapy.about.com/od/flexibilityexercises/ss/MorningStretch.htm