Download EF310 Unit 08 Client Assessment Matrix FITT

CLIENT ASSESSMENT MATRIX FITT PROS
CLIENT
ASSESSMENT
MATRIX
Name: Carl
FITT Principles
What frequency
do you suggest?
1
What intensity do
you suggest?
60-90% maximum
heart rate (max =
220 – age) at
moderate intensity
65-85% of one
Muscular strength
Minimum of two maximum
and endurance
days each week
repetition
Cardiovascular
Activity
Flexibility
5 days a week
moderate
intensity
Minimum two to
three times a
week but should
do some
stretching daily
Stretch to the
point where
there’s tension,
but no pain.
What time do
you suggest?
Minimum of 30
minutes
maximum of 60
8-12 repetitions
of 8-10 different
exercises that
target all major
muscle groups.
15–30 minutes
total
Static stretches
of warm muscles
20–60 seconds,
three sets
What type of
activity do you
suggest?
Walking,
swimming,
stair climbing
Weight
machines, own
body weight
After a warmup it should be
a dynamic
stretch
prepares the
body for
exercise.
After a cool
down should
be static
stretching as it
improves gains
for flexibility
PROS Principles
Cardiovascular
Activity
Explain how you
will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Concentrate on
following the
exercise for to
build CV
endurance
Explain how you
will utilize the
principle of
regularity for each
component of
fitness in your
exercise
prescription.
3 days a week to
start and work up
to no more than 5
days a week of
CV activity.
Explain how you
will utilize the
overload
principle for
each component
of fitness in your
exercise
prescription.
Will increase
CV activity from
walking to
possibly light
jogging over a 4
week period.
Explain how
the specificity
principle
applies to each
component of
fitness in your
exercise
prescription.
Walking will
jumpstart CV
activity. After
plateau the
possibility of
moving to
CLIENT ASSESSMENT MATRIX FITT PROS
2
another CV
exercise will
be a smoother
transition.
Muscular strength Correctly do the
limit of
and endurance
repetitions for
the muscular
strength sets
without reaching
muscle failure.
One to three
workouts per
week as muscular
strength/endurance
must be done
regularly to
produce a training
effect.
The overload
will be applied
throughout full
range of motion.
Increase the
resistance,
number of reps
and reduce the
resting periods
in between.
Perform
stretching
exercises two to
three times a
week.
Stretch muscle
beyond its
normal length
What time do
you suggest?
Flexibility
Stretch muscle
to the limit of
flexibility until
muscle feels
tired
CLIENT
ASSESSMENT
MATRIX
Name: Sally
FITT Principles
What frequency
do you suggest?
What intensity do
you suggest?
Cardiovascular
Activity
At least three
days a week of
CV activity
Muscular
strength and
endurance
Two days each
week minimum
however
strength training
may be done
prior to CV due
to age.
60-90% maximum
heart rate (max =
220 – age) at
moderate intensity
65-85% of one
maximum
repetition
Weight lifting
will provide
resistance to
specific
muscle groups
that need to be
strengthened.
Range of
motion is joint
specific.
What type of
activity do you
suggest?
150 minutes of
Walking,
moderate intense dancing,
physical activity gardening
a week
Heavy
One set of 8 to
gardening,
12 repetitions of resistance
each exercise is bands
effective,
although two or
three sets may
be more
effective but
CLIENT ASSESSMENT MATRIX FITT PROS
Flexibility
Minimum two to
three times a
week but should
do some
stretching daily
3
Stretch to the
point where
there’s tension,
but no pain.
target all major
muscle groups
15–30 minutes
total
Static stretches
of warm muscles
20–60 seconds,
three sets
After a warmup it should be
a dynamic
stretch
prepares the
body for
exercise.
After a cool
down should
be static
stretching as it
improves gains
for flexibility
PROS Principles
Cardiovascular
Activity
Muscular
strength and
endurance
Explain how you
will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Concentrate on
following the
exercise for to
build CV
endurance
Explain how you
will utilize the
principle of
regularity for each
component of
fitness in your
exercise
prescription.
3 days a week to
start and work up
to no more than 5
days a week of
CV activity.
Explain how you
will utilize the
overload
principle for
each component
of fitness in your
exercise
prescription.
Will increase
CV activity from
walking to
possibly dancing
over a 4 week
period.
Correctly do the
limit of
repetitions for
the muscular
strength sets
without reaching
muscle failure.
One to three
workouts per
week as muscular
strength/endurance
must be done
regularly to
produce a training
effect.
The overload
will be applied
throughout full
range of motion.
Increase the
resistance,
number of reps
and reduce the
resting periods
in between.
Explain how
the specificity
principle
applies to each
component of
fitness in your
exercise
prescription.
Walking will
jumpstart CV
activity. After
plateau the
possibility of
moving to
another CV
exercise will
be a smoother
transition.
Weight lifting
will provide
resistance to
specific
muscle groups
that need to be
strengthened.
CLIENT ASSESSMENT MATRIX FITT PROS
Flexibility
Stretch muscle
to the limit of
flexibility until
muscle feels
tired
CLIENT
ASSESSMENT
MATRIX
Name: Jennifer
FITT Principles
4
Perform
stretching
exercises two to
three times a
week.
Stretch muscle
beyond its
normal length
Range of
motion is joint
specific.
What frequency
do you suggest?
What intensity do
you suggest?
What time do
you suggest?
Cardiovascular
Activity
For increased
health benefits
five days a week
300 minutes of
CV activity
Muscular
strength and
endurance
Two days each
week minimum
60-90% maximum
heart rate (max =
220 – age) at
moderate intensity
65-85% of one
maximum
repetition
What type of
activity do you
suggest?
Jogging,
swimming,
treadmill
Flexibility
Minimum two to
three times a
week but should
do some
stretching daily
Stretch to the
point where
there’s tension,
but no pain.
One set of 8 to
12 repetitions of
each exercise is
effective,
although two or
three sets may be
more effective
but target all
major muscle
groups
15–30 minutes
total
Static stretches
of warm muscles
20–60 seconds,
three sets
Weight lifting,
using own
body weight
After a warmup it should be
a dynamic
stretch
prepares the
body for
exercise.
After a cool
down should
be static
stretching as it
improves gains
CLIENT ASSESSMENT MATRIX FITT PROS
5
for flexibility
Explain how
you will utilize
the principle of
progression for
each component
of fitness in your
exercise
prescription.
Concentrate on
following the
exercise for to
build CV
endurance
Explain how you
will utilize the
principle of
regularity for each
component of
fitness in your
exercise
prescription.
3 days a week to
start and work up
to no more than 5
days a week of
CV activity.
Explain how you
will utilize the
overload
principle for
each component
of fitness in your
exercise
prescription.
Will increase CV
activity from
walking on
treadmill to
jogging/running
over a 3-week
period.
Muscular
strength and
endurance
Correctly do the
limit of
repetitions for
the muscular
strength sets
without reaching
muscle failure.
One to three
workouts per
week as muscular
strength/endurance
must be done
regularly to
produce a training
effect.
The overload
will be applied
throughout full
range of motion.
Increase the
resistance,
number of reps
and reduce the
resting periods in
between.
Flexibility
Stretch muscle
to the limit of
flexibility until
muscle feels
tired
Perform
stretching
exercises two to
three times a
week.
Stretch muscle
beyond its
normal length
Range of
motion is joint
specific.
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
PROS Principles
Cardiovascular
Activity
Explain how
the specificity
principle
applies to each
component of
fitness in your
exercise
prescription.
Walking on
treadmill
jumpstart CV
activity. After
plateau the
possibility of
moving to
another CV
exercise will
be a smoother
transition.
Weight lifting
will provide
resistance to
specific
muscle groups
that need to be
strengthened.
CLIENT ASSESSMENT MATRIX FITT PROS
Cardiovascular
Activity
CV should be a
minimum of
three days per
week
Muscular strength Three days per
week of strength
and endurance
training
Flexibility
Two days a
week but should
stretch daily
6
60-90% maximum
heart rate (max =
220 – age) at
moderate or
vigorous intensity
65-85% of one
maximum
repetition
Stretch to the
point where
there’s tension,
but no pain.
180 minutes
minimum per
week
Several
repetitions of
each exercise is
effective,
although two or
three sets may
be more
effective but
target all major
muscle groups
15–30 minutes
total
Static stretches
of warm
muscles
20–60 seconds,
three sets
suggest?
Jump rope,
skipping,
martial arts
Climbing trees,
tug a war,
weight lifting
After a warmup it should be
a dynamic
stretch
prepares the
body for
exercise.
After a cool
down should
be static
stretching as it
improves gains
for flexibility
PROS Principles
Cardiovascular
Activity
Explain how
you will utilize
the principle of
progression for
each component
of fitness in your
exercise
prescription.
Concentrate on
following the
exercise for to
build CV
endurance
Explain how you
will utilize the
principle of
regularity for each
component of
fitness in your
exercise
prescription.
3 days a week to
start and should
remain constant
with CV activity.
Explain how
you will utilize
the overload
principle for
each component
of fitness in your
exercise
prescription.
Will increase
CV activity
from skipping,
jump rope, etc.
to a more
aggressive CV
Explain how
the specificity
principle
applies to each
component of
fitness in your
exercise
prescription.
Skipping/jump
rope jumpstart
CV activity.
After plateau
the possibility
of moving to
CLIENT ASSESSMENT MATRIX FITT PROS
7
program such as
running over a
three week
period.
The overload
Muscular strength Correctly do the Three workouts
limit of
per week as
will be applied
and endurance
repetitions for
muscular
throughout full
the muscular
strength/endurance range of motion.
strength sets
must be done
Increase the
without reaching regularly to
resistance,
muscle failure.
produce a training number of reps
effect.
and reduce the
resting periods
in between.
Flexibility
Stretch muscle
to the limit of
flexibility until
muscle feels
tired
Perform
stretching
exercises two to
three times a
week.
Stretch muscle
beyond its
normal length
another CV
exercise will
be a smoother
transition.
Weight lifting
will provide
resistance to
specific muscle
groups that
need to be
strengthened.
Range of
motion is joint
specific.
CLIENT ASSESSMENT MATRIX FITT PROS
8
References
(n.d.). Retrieved from http://www.acsm.org/docs/brochures/exercise-induced-asthma.pdf
Retrieved from http://quizlet.com/5982455/principles-of-overload-progression-specificity-andfit-fitness-intensity-time-applied-to-improvement-of-health-related-components-offitness-flash-cards/
(n.d.). Retrieved from http://www.health.gov/paguidelines/guidelines/chapter5.aspx
CLIENT ASSESSMENT MATRIX FITT PROS
9
Client Assessment Matrix FITT PROS
Kaplan University
Ashley Harris
February 4, 2014