Client Assessment and Program Design
Start with screening, then measure
Every program begins with health-history screening and, where indicated, physician clearance. Know the difference between screening (identifying risk before exercise) and assessment (establishing a baseline to program from). Baseline measures include resting heart rate, blood pressure, body composition, circumference measures, postural observation, and basic fitness tests such as a submaximal cardiorespiratory estimate, muscular endurance tests, and flexibility screens. The trap: questions that imply a single test proves fitness or diagnoses disease. Fitness tests estimate; they do not diagnose.
Build with FITT-VP
Program design is organized by Frequency, Intensity, Time, Type, Volume, and Progression. Intensity is the concept most often tested. For cardiorespiratory work, use heart-rate reserve (Karvonen) or a percentage of estimated maximum heart rate, and remember that beginners start in moderate ranges and progress gradually. For resistance training, intensity is expressed as a percentage of estimated one-repetition maximum or as a rep range that maps to an effort level. The trap: confusing volume (total work, e.g., sets x reps x load) with intensity (how hard a single effort is).
Apply the principles
Overload, specificity, reversibility, and progression govern adaptation. A program must stress the body slightly beyond current capacity (overload), train the system you want to improve (specificity), and advance gradually to reduce injury risk. Individualization means the same FITT-VP prescription will not suit every client.
Worked rule of thumb
For a 40-year-old client with a resting heart rate of 70 bpm targeting 60% intensity: estimated max = 220 - 40 = 180; heart-rate reserve = 180 - 70 = 110; target = (110 x 0.60) + 70 = 136 bpm. Always round and confirm the client can talk during the effort.