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.
2. Vigorous and bone-loading activities should be included on at least three days per week.
3. Avoid maximal resistance loads before skeletal maturity and emphasise correct technique.
4. Recommended Exercise: At least 60 minutes of moderate to vigorous physical activity per day, including a mix of aerobic, muscle-strengthening, and bone-strengthening activities.
5. Types of Activities:
   1. Aerobic Exercise: Activities like running, swimming, and cycling that increase heart rate and breathing.
   2. Strength Training: Bodyweight exercises (e.g., push-ups, squats) and light resistance training, typically under supervision.
   3. Bone-strengthening Activities: Jumping, running, and sports like basketball help enhance bone density.

Safety

1. Ensure that exercises are age-appropriate and that children avoid activities that may cause injury (e.g., high-impact sports or exercises involving heavy weights).
2. Intensity should be moderate and progress slowly to avoid the risk of overtraining.

Importance of Flexibility and Coordination Exercises

1. Activities that focus on flexibility and coordination help improve fine and gross motor skills.
2. These exercises support the development of physical and cognitive abilities, which can enhance a child’s performance in sports and daily activities.

Older adults should prioritise mobility, balance, and strength

Focus on Mobility, Balance, and Strength

1. Mobility: Stretching and flexibility exercises to maintain joint range of motion and reduce stiffness.
2. Balance Training: Activities such as tai chi, yoga, and standing on one leg to improve stability and prevent falls.
3. Strength Training: Light resistance exercises using bands, dumbbells, or bodyweight to combat muscle loss (sarcopenia) and maintain strength.

Exercise Recommendations for Improving Health

1. Cardiovascular Health: Encourage low-impact aerobic activities like walking, cycling, and swimming to enhance cardiovascular fitness.
2. Bone Health: Resistance exercises and weight-bearing activities help maintain or improve bone density, reducing the risk of osteoporosis.
3. Muscular Strength: Resistance training using light weights or resistance bands can help maintain muscle strength and prevent age-related muscle loss.

Adjustments for Common Health Conditions

1. Arthritis: Gentle, low-impact activities like swimming or cycling can help reduce pain and improve mobility without straining the joints.
2. Osteoporosis: Weight-bearing exercises such as walking and resistance training can help maintain bone density and reduce the risk of fractures.

Exercise prescription for people with disabilities

1. Prescription must be individualised to the type and severity of disability and to any comorbid conditions.
2. Wheelchair users can use upper-body aerobic options such as handcycling or arm ergometry combined with resistance training.
3. For visual impairment, options include tandem cycling, treadmills with rails, and swimming with lane lines.
4. For intellectual disability, use simple instructions, structured routines, and social-group formats to support adherence.

Pregnancy and postpartum exercise

Pregnancy exercise should focus on safe aerobic activity

1. Pregnant women without complications should accumulate 150 minutes of moderate aerobic activity each week.
2. Avoid supine exercise after the first trimester, contact sports, and high fall-risk activities.
3. Regular activity reduces gestational diabetes risk, improves mood, and supports labour and recovery.
4. Aerobic exercises like walking, swimming, and stationary cycling are recommended to improve cardiovascular fitness, prevent excessive weight gain, and reduce the risk of gestational diabetes.
5. Exercise releases endorphins, which can help alleviate pregnancy-related symptoms such as fatigue, stress, and mood swings.

Exercise Precautions and Modifications

1. Avoiding High-Risk Exercises: Activities like high-impact exercises, contact sports, or exercises that involve lying on the back after the first trimester should be avoided.
2. Hydration and Rest: Pregnant women should stay well-hydrated and avoid excessive heat to prevent dehydration and overheating.

Postpartum exercise should begin with recovery and gradual progression

1. Focus Areas: Begin with gentle activities that promote recovery, such as pelvic floor exercises, gentle stretching, and light walking.
2. Core Strengthening: Focus should be on regaining core strength to improve posture and function after the changes caused by pregnancy.