Download File - The Whole Journey

\CLIENT
ASSESSMENT
MATRIX
Name: Carl
FITT Principles
What frequency
do you suggest?
What intensity do
you suggest?
Cardiovascular
Activity
3 days/week
Muscular strength
and endurance
2 days/week
Flexibility
5 days/week
Moderate-high
30 minutes
intensity, 75-90%
of HRmax (Howley
& Thompson,
2012).
Perform 3 sets of
30-45 minutes
each exercise, 812 repetitions
each. Rest for no
more than 1-2
minutes between
sets (Howley &
Thompson, 2012).
Light. Hold each
5-10 minutes
stretch for 10-30
seconds. Gently
push into a
stretch until
slightly
uncomfortable,
but not painful.
PROS Principles
Explain how you
will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Continually and
progressively
increase the
distance ran by .5
miles each week
to result in longterm fitness gains
(Howley &
Thompson, 2012).
Cardiovascular
Activity
Explain how you
will utilize the
principle of
regularity for each
component of
fitness in your
exercise
prescription.
By running
3x/week, the
consistent aerobic
sessions will
result in
adaptation and
long-term gains
(Howley &
Thompson, 2012).
What time do you
suggest?
Explain how you
will utilize the
overload principle
for each
component of
fitness in your
exercise
prescription.
To increase
performance,
decrease the time
it takes to run the
same distance
each day during
the week (Howley
& Thompson,
2012).
What type of
activity do you
suggest?
Running
Use free weights
to train, focus
on each of the
major muscle
groups.
Stretching all
major muscle
groups after
each exercise
session.
Explain how the
specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
By running
several times
each week, the
cardiovascular
system will
adapt,
improving
running
performance
(Howley &
Muscular strength
and endurance
As reps become
easier to perform,
add 5-10% more
weight, and
decrease the reps
gradually (Howley
& Thompson,
2012).
By regularly lifting
weights 2x/week,
the body will
adapt and make
continual gains in
muscular fitness
(Howley &
Thompson, 2012).
Increasing weight
and varying the
exercises
performed will
exercise the body
beyond the level
that it is normally
stressed (Howley
& Thompson,
2012).
Regular stretching Increasing the
after daily
stretching
exercise sessions
intensity each
will result in
session by pushing
significant training further into a
adaptations.
stretch, beyond
the level the body
is normally
stressed (Howley
& Thompson,
2012).
Flexibility
By gradually
pushing further
into a stretch as it
gets easier,
flexibility will
progress overtime.
CLIENT ASSESSMENT
MATRIX
Name: Sally
FITT Principles
What frequency
do you suggest?
What intensity do
you suggest?
What time do you
suggest?
Cardiovascular
Activity
5x/week
Low-moderate
Muscular strength
and endurance
2x/week
Moderate
Start with 15
minutes, working
up to 30 minutes
total.
30 minutes
Flexibility
2x/week
Light
5-10 minutes
PROS Principles
Explain how you
Explain how you
Explain how you
Thompson,
2012).
Increased
muscular
strength and
endurance of
the specific
muscles
targeted during
resistance
training.
By stretching
specific joint
and muscles,
the flexibility in
these areas will
increase.
What type of
activity do you
suggest?
Walking.
Use free weights
to train, focus
on each of the
major muscle
groups.
Stretching all
major muscle
groups after
each strength
training session.
Explain how the
Cardiovascular
Activity
Muscular strength
and endurance
Flexibility
CLIENT ASSESSMENT
will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Add 5 minutes to
the time walked
each week,
gradually working
towards walking
30 minutes total
each session.
will utilize the
overload principle
for each
component of
fitness in your
exercise
prescription.
By increasing the
time and/or
distance walked
each session, the
body will continue
to be stressed at a
level beyond
which it is
accustomed to
(Howley &
Thompson, 2012).
Add weight as reps By regularly
Varying the type
become easier,
participating in
of resistance
allowing the
strength training
exercise
demands placed
2x/week, the
performed during
on the body to
body continually
each session, and
progressively
adapts.
the intensity at
increase over time
which it is
and result in
performed, will
greater long-term
increase the
strength and
training stimulus
endurance gains
beyond what it is
(Howley &
normally
Thompson, 2012).
accustomed to
(Howley &
Thompson, 2012).
By gradually
Regular stretching Increasing the
pushing further
after daily
stretching
into a stretch as it exercise sessions
intensity each
gets easier,
will result in
session by pushing
flexibility will
significant training further into a
progress overtime. adaptations.
stretch, beyond
the level the body
is normally
stressed (Howley
& Thompson,
2012).
Name: Jennifer
will utilize the
principle of
regularity for each
component of
fitness in your
exercise
prescription.
BY walking
3x/week,
cardiovascular
adaptations will
make continual
gains.
specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Walking will
result in the
specific
adaptation of
enhancing the
cardiovascular
system.
Performing
muscular
strength and
endurance
exercises will
result in specific
adaptations to
the imposed
demands
(Howley &
Thompson,
2012).
By stretching
specific joint
and muscles,
the flexibility in
these areas will
increase.
MATRIX
FITT Principles
What frequency
do you suggest?
What intensity do
you suggest?
What time do you
suggest?
Cardiovascular
Activity
Muscular strength
and endurance
Flexibility
3x/week
Moderate
30 minutes
What type of
activity do you
suggest?
Walking
2x/week
Moderate
30-45 minutes
Circuit-training
2x/week
Light
30 minutes
Yoga
PROS Principles
Explain how you
will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Add .5 miles to the
distance walked
each week,
gradually
increasing the
demands on the
body.
Explain how you
will utilize the
principle of
regularity for each
component of
fitness in your
exercise
prescription.
By walking
3x/week, the
body adapts to
the regular
aerobic exercise,
resulting in longterm gains.
Cardiovascular
Activity
Muscular strength
and endurance
Increasing the
weight or
decreasing rest
between exercises
will continually
and progressively
increase the
demands on the
body and result in
long-term fitness
gains (Howley &
Thompson, 2012).
Flexibility
Yoga sessions
should become
more challenging
Explain how you
will utilize the
overload principle
for each
component of
fitness in your
exercise
prescription.
By increasing the
intensity each
session, the body
enhances it's
cardiovascular
performance by
exercising at a
level beyond
which it is
normally stressed
(Howley &
Thompson, 2012).
Participating in
Decreasing the
regular strength
amount of rest
and endurance
between exercises
sessions 2x/week each session will
allows the body to maximize long"use it or lose it"
term training
concerning
adaptations
muscular gains
(Howley &
(Howley &
Thompson, 2012).
Thompson, 2012).
Explain how the
specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Aerobic activity,
such as walking,
engages the
cardiovascular
system, and
therefore will
specifically
enhance the
cardiovascular
system.
By performing
yoga twice each
week, fitness
By training the
muscles and
joints using
Stretching the
body beyond the
level it is normally
Using circuit
training will
increase the
muscular
strength and
endurance in
the targeted
muscles.
over time, with
more advanced
poses and longer
hold times, thus
increasing the
demands placed
on the body and
resulting in longterm flexibility
gains (Howley &
Thompson, 2012).
adaptations are
maintained.
stressed is
achieved by
pushing deeper
into every stretch
each session.
flexibility
exercises, these
areas will adapt
to the specific
demands placed
on them
(Howley &
Thompson,
2012).
What type of
activity do you
suggest?
Running
CLIENT ASSESSMENT
MATRIX
Name: Justin
FITT Principles
What frequency
do you suggest?
What intensity do
you suggest?
What time do you
suggest?
Cardiovascular
Activity
Muscular strength
and endurance
5x/week
Moderate-high
30-60 minutes
3x/week
Moderate
30-45 minutes
Flexibility
5x/week
Light
5-10 minutes
PROS Principles
Explain how you
will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Continually and
progressively
increase the
distance ran by .5
miles each week
to result in long-
Explain how you
will utilize the
principle of
regularity for each
component of
fitness in your
exercise
prescription.
By running
5x/week, the
consistent aerobic
sessions will
result in
adaptation and
Explain how you
will utilize the
overload principle
for each
component of
fitness in your
exercise
prescription.
To increase
performance,
decrease the time
it takes to run the
same distance
each day during
Cardiovascular
Activity
A mix of weight
machines, free
weights and
body weight
exercises.
Stretching all
major muscle
groups after
each cardio
session.
Explain how the
specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Regular running
exercises the
cardiovascular
system and
therefore results
in the specific
term fitness gains
(Howley &
Thompson, 2012).
long-term gains
(Howley &
Thompson, 2012).
Muscular strength
and endurance
As reps become
easier to perform,
add 5-10% more
weight, and
decrease the reps
gradually,
progressively
increasing the
demands on the
body (Howley &
Thompson, 2012).
By regularly
participating in
strength training
3x/week, the
body will
continually adapt,
resulting in longterm gains in
muscle strength
and performance
(Howley &
Thompson, 2012).
Flexibility
By gradually
pushing further
into a stretch as it
gets easier,
flexibility will
progress overtime.
the week (Howley
& Thompson,
2012).
Increasing weight
lifted and
decreasing the
rest between reps
each session will
push muscles
beyond the level
that they are
normally stressed,
enhancing
muscular
performance
(Howley &
Thompson, 2012).
Performing
Exercising the
stretching after
body beyond the
each cardio
level it is normally
session each week stressed is
will allow any
achieved each
fitness
session by pushing
adaptations to be deeper into each
maintained longstretch and
term.
holding each
stretch longer.
adaptation of
the
cardiovascular
system.
Performing
muscular
strength and
endurance
exercises will
result in specific
adaptations to
the demands
placed on the
targeted
muscles (Howley
& Thompson,
2012).
By stretching
specific joints
and muscles,
the flexibility in
these specific
areas will
increase.
References
Howley, E. T., & Thompson, D. L. (2012). Fitness professional's handbook (6th ed.). Human Kinetics.