IB Sports, exercise and health science A.3.2.4 Principles and Purposes of Exercise Prescription Notes

Exercise prescription

1. Exercise prescription must account for individual needs, abilities, and goals.
2. Exercise prescription involves creating an individualised plan that takes into account the intensity, duration, frequency, and type of exercise suitable for the person.

Exercise prescription is built around frequency, intensity, time, type, and progression

1. Frequency: aim for moderate aerobic activity on most days of the week and vigorous activity on three or more days.
2. Intensity: target 60 to 80% of maximum heart rate, or a perceived exertion of 12 to 16 on the Borg scale.
3. Time: complete 30 to 60 minutes per session; bouts of 10 minutes or more can be accumulated across the day.
4. Type: combine aerobic, resistance, flexibility, and neuromotor activities across the week.
5. Increase any training variable by no more than 5 to 10% per week to avoid injury and overtraining.
6. Frequency: How often an individual performs physical activity (e.g., daily, three times a week).
7. Intensity: The effort required during exercise, usually measured by heart rate, perceived exertion, or power output.
8. Time: The duration of each exercise session (e.g., 30 minutes).
9. Type: The kind of exercise chosen, such as aerobic (e.g., running), resistance (e.g., weightlifting), or flexibility training (e.g., yoga).
10. Progression: Gradually increasing the intensity or volume of exercise over time to enhance fitness without risking injury or burnout.

Planning improves safety and goal attainment

1. Exercise prescription ensures the effectiveness and safety of a training program.
2. Without proper planning, individuals are at risk for injury, overtraining, or not achieving their desired outcomes.

Safety

1. Exercise intensity aligns with the individual's fitness level.
2. Overexertion can lead to injuries like strains, sprains, or stress fractures.

Effectiveness

1. Tailoring an exercise plan to the individual's needs enhances the probability of achieving goals (e.g., fat loss, strength building, or cardiovascular improvements).
2. For athletes, a more specific, sport-focused plan will be necessary to improve skills and performance.

Progressive overload and monitoring guide effective exercise prescription

Progressive Overload Principle

1. The progressive overload principle dictates that for fitness to improve, the body must be exposed to greater-than-usual stress.
2. Progressing intensity (either by increasing weight, time, or reps) helps the body adapt without causing overtraining or injury.

Monitoring progress