INDIVIDUAL ASSESSMENT MATRIX FITT Principles Cardiovascular Activit

Name: Justin

13

180 lbs

Overweight

What frequency do you suggest 3"# $ays !er wee% & if !ossible

What intensity do you suggest moderate to vigorous

What time do you suggest '0 minutes every day ( Justin needs to get outside and !lay

What ty!e of activity do you suggest Jogging ( swimming ( tennis ( trac% and field Outerdoor %ids games ( tag ( soccer " .ore building ( weight training Justin wants to !lay football so he needs to start building muscle " muscle mass also hel!s increase metabolism

Muscular stren!t" and endurance

)"* nonconsecutive days focusing on different large muscle grou!s 8"10 re!s+set

moderate to vigorous ,ocus on the large muscle grou!s-

)0"30 minutes or )"3 sets

Fle#i$ilit PR%S Principles /0!lain how you will utili1e the !rinci!le of !rogression for each com!onent of fitness in your e0ercise !rescri!tion2tart with small distances and !rogress to longer ( 103+wee% ( Justin needs to build endurance for s!orts- 2tart training for a #% /0!lain how you will utili1e the !rinci!le of regularity for each com!onent of fitness in your e0ercise !rescri!tionJustin needs 3"# days of regular e0ercise- 4 would advise that he start training for a #% to build regular e0ercise habits/0!lain how you will utili1e the overload !rinci!le for each com!onent of fitness in your e0ercise !rescri!tiontime !er mile logged and increased wee%ly- 5oal 10 3 or 10 seconds+mile less each wee% Justin will need to start with small goals and grow from there4ncrease weight and set numbers every * wee%s no more than 3 sets/0!lain how the s!ecificity !rinci!le a!!lies to each com!onent of fitness in your e0ercise !rescri!tionJustin is trying to get healthy 4 would advise he focus on increasing the length of his running- 6he longer his heart rate is u! the more calories he will burn-

Cardiovascular Activit

Muscular stren!t" and endurance

4ncrease re!s by )"3 each wee%7fter * wee%s increase to 3 sets-

7lways !erform on non" consecutive days Wor% same day each wee% on same muscle

4 would advise Justin to focus on building all over muscle- 6o wor% with the heaviest weight he can re! 8"10 times without muscle

grou!s 4 would advise Justin to find a lifting !artner to %ee! him focused Fle#i$ilit 4ncrease length of stretch by 103 wee%ly 2tretch after every wor%out 8ush further into static stretches as the body will allow-

failure-

2tretching will be difficult for Justin but is very im!ortant in %ee!ing him healthy and avoid in9ury as she looses weight-