IB Sports, exercise and health science A.3.2.5 Exercise Prescription for Different Target Groups and Conditions Notes

Principles of Exercise Prescription

Frequency

1. It is recommended to engage in moderate-intensity exercise at least 3-5 times a week, depending on the individual’s fitness goals and level.
2. Higher frequency improves cardiovascular fitness, strength, and flexibility.

Intensity

1. Moderate Intensity: Activities such as brisk walking or light cycling, where the heart rate is increased, but the individual can still carry on a conversation.
2. Vigorous Intensity: Activities like running, high-intensity interval training (HIIT), or competitive sports, where the heart rate is significantly elevated, and conversation is difficult.

Time

1. Time refers to the duration of each exercise session.
2. Moderate-intensity exercise should total at least 150 minutes per week, typically divided into 30-minute sessions.
3. Vigorous-intensity exercise should total 75 minutes per week, typically divided into 25-minute sessions.

Type

1. Type refers to the kind of exercise being performed (e.g., aerobic, strength training, flexibility exercises).
   1. Aerobic Exercise: Includes running, cycling, swimming, and dancing, which help improve cardiovascular health.
   2. Strength Training: Includes weightlifting or resistance exercises, which help build muscle mass and strength.
   3. Flexibility Exercises: Includes yoga, Pilates, or stretching, which help improve range of motion and reduce injury risk.

Adults Living with Chronic Conditions

1. For cardiovascular disease, supervised aerobic activity at 40 to 60% of heart rate reserve is appropriate, and Valsalva manoeuvres should be avoided.
2. For type 2 diabetes, combine aerobic and resistance training and monitor blood glucose before and after exercise.
3. For COPD, use interval-style aerobic training and pursed-lip breathing, and consider referral to pulmonary rehabilitation.
4. For hypertension, prescribe moderate aerobic activity on five or more days per week and avoid heavy isometric loading.

Recommendations for Specific Target Groups

Children and adolescents need daily varied physical activity

1. Children and adolescents should accumulate at least 60 minutes of moderate-to-vigorous activity every day.