- Carl is a college student who plays intramural flag football and wants to improve his fitness level and add muscle mass. His exercise prescription includes cardiovascular exercise 3-5 days per week like walking, jogging, and running. It also includes 2-3 days per week of strength training with free weights and machines focusing on all major muscle groups. Flexibility training 1-2 times per week with yoga or stretching is also prescribed. - Sally is an older adult with type 2 diabetes. Her prescription includes cardiovascular activity 3-5 days a week like walking and biking for 30-60 minutes. Strength training 2 days a week focuses on light weights and resistance exercises. Flexibility 2-3 times a week includes yoga or

1. KAPLAN UNIVERSITY
Unit8Assignment
By
Gena Bugda
Kaplan University
EF310: Individual Assessment Matrix
September 20, 2015

2. 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
3-5 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
will be 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
program need 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 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 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 to more
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 up bars
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.
She will 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 What frequency
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,
overhead arm
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 using his 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