charles denisar unit 8_assesment
TRANSCRIPT
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
Activities should be accomplished Daily
Walking at a brisk pace, athletic activities should be performed at vigorous activity level should be obtained
These are daily activities To maintain no specific time is required
Walking around campus/intermural sports
Muscular strength and endurance
In order to maintain present status continue going with friends
I would like at least a moderate level while working out at the campus gym
At least 45 minutes when there slowly increasing weight as to possibly increase size
I suggest the bench press, deadlifts, squats, curls, military press, and seated rows to help muscle growth since regularity is an issue
Flexibility After every session insure you stretch
I would make this no less than moderate not taking too much time between stretches
At a minimum this should be a 10-15 minute process hitting all muscle groups that were worked
I would suggest Ballistic Stretching after sporting events and followed by isolated stretching when working with weights
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
Continue walking to class and intermural sports eventually moving to a jog or run slowly add cardio to your gym
With this mixture of activates this should be a daily program with school, sports, and gym time
Start jogging or running to class every other day aiming for a daily jog/run to class or otherwise
All cardio is performed daily as walking the campus and or intermural sports should have that covered
session with friends
Muscular strength and endurance
On gym days slowly increase weight as long as repetition goals are met this will help to add the size you mentioned earlier as long as sessions happen more often than not
Increase this activity to a standard to 3 day a week in order to gain a little more size you must be able to increase the weight moved this only is done with frequency
The overload principle should mainly focus on your weight lifting if you wish to get bigger you want to increase the weight being moved as safely as possible maybe once every other week backing off if the repetition goal is not reached
With your upper body being what you would like to change ensure you do lifts which incorporate those specific muscle groups presses, curls, rows, and shrugs all incorporate the upper body
Flexibility
CLIENT ASSESSMENT MATRIX
Name: Sally
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
Starting at 3 times per week ensure you monitor glucose accordingly
Moderate at best 20-30 minutes Walking on treadmill when cold moving to neighborhood walks once warmer
Muscular strength and endurance
Again start for 3 times per week
No more than a moderate level
Again no more than 30 min doing upper body work
Seated arm curl, chest press machine, triceps extension, lat pull down machine, ect…
Flexibility Stretch after each session
Casual making sure to stretch all areas worked
10 minutes post workout
Isolated stretching making sure the groups affected by workout are stretched
PROS Principles Explain how you Explain how you Explain how you Explain how the
will utilize the principle of progression for each component of fitness in your exercise prescription.
will utilize the principle of regularity for each component of fitness in your exercise prescription.
will utilize the overload principle for each component of fitness in your exercise prescription.
specificity principle applies to each component of fitness in your exercise prescription.
Cardiovascular Activity
Start with a walk 3 times per week working up to 5
Start with walking every Monday, Wednesday, Friday
Slowly increase the day to 5 as well as the time from 20-30 minutes to 30-45 minutes
Walking is done for cardio 3 times per week steadily increasing workload
Muscular strength and endurance
30 minute resistance training
All resistance done on same days as cardio once at 5 times per week resistance remains Monday, Wednesday, Friday
30 minute resistance training gradually increasing to 45 minute sessions
Work upper body on resistance working arms chest, shoulders, and back focus on using machines
Flexibility Start stretching for 10 minutes after workouts working towards joining a chair yoga class
Stretch on workout days eventually to include chair yoga days as well
Go from 10 minutes of moderate stretching after workouts to including a chair yoga class as well
Focus stretching on muscle groups used after each workout
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
Start going on runs 3 times per week
Moderate 1 mile approx. 12-15 minutes
Treadmill when cold outdoors when nice out
Muscular strength and endurance
3 times per week in conjunction with cardio
Moderate 30-45 minutes per training session
Bench press, curl machine, shoulder press, and seated row machine to name a few
Flexibility Stretch after each moderate 10 minutes post Isolated
training session workouts stretching working muscles effected
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
Start with 3 times per week working up to 5 with non-resistance days being outside of gym
Pick 3 days per week which work for you do run each and every one of those day
Slowly increase time of run not worrying about distance go from 1 mile to an hour of cardio daily
Go for run on treadmill when needed either bad weather or resistance days
Muscular strength and endurance
Start with 3 times per week for 30 minutes increasing it to 45 minutes following cardio sessions
Stick with 3 days resistance even after cardio progression
Work resistance training for a repetition range of 12 -15 for 3 sets once 15 is hit increase weight until 15 can be reached again
Upper body machines to include seated row, lat pull down, preacher curl, and chest press
Flexibility Stretch after each workout eventually adding a stretch and move class given at a local gym
Stretch after every workout to include running days once at 5 days per week
Join stretch and move class at gym to incorporate into your weekly routine
Stretch each muscle group worked
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 suggest?
Cardiovascular Activity
5 days per week Moderate to start 15 minutes each day
jog
Muscular strength and endurance
5 days per week Moderate at first 30 minutes each day
Weights upper lower split
Flexibility Stretch after every session
Moderate 10 minutes after every workout
Isolated stretching of
each group worked
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
15 minute run each day with gradual increase of duration up to one hour
Cardio must be done 5 days per week if a day is missed use Saturday or Sunday to make it up
Start with a run working up to 1 hour once reached branch out to other forms (bike, row machines, jump rope ect…
Run after school every day using treadmill when weather is a factor
Muscular strength and endurance
Weight training 5 days per week increasing weight
Make sure to lift 5 days per week even if it has to be finished on the weekend
Continue to lift weights 5 days per week monitoring weight lifted gradually increase as long as repetition range is reached
On upper days focus on upper body i.e. bench press, curl, and military press ect… On lower days focus on legs squat, lunges, calf raises ect…
Flexibility Stretch after every workout session
Ensure stretching occurs after any and all physical activity
Work up from isolated stretching to ballistic stretching for athletics
Isolated stretching focusing on the groups worked that day