Table 3 Details of the monthly training programmes
The Knack group | PFMT group | PFMT + the Knack group | |
|---|---|---|---|
Weeks 1–2 | Presentation and explanation of the exercise programme | Presentation and explanation of the exercise programme | Presentation and explanation of the exercise programme |
Weeks 3–6 (1st month) | 3 exercises in supine position: 8 repetitions (1 series) of each exercise 3 times per day, 3 days per week for a total of 108 monthly series + orientation to perform the Knack during ADL and WA | 8 MVC of PFM in supine position sustained for 6 s (type I muscle fibres) with a resting interval twice as long between contractions, followed by 3 fast contractions (type II muscle fibres) 3 times per day, 3 days per week, for a total of 36 monthly series | 8 MVC of PFM in supine position sustained for 6 s (type I muscle fibres) with a resting interval twice as long between contractions, followed by 3 fast contractions (type II muscle fibres) 3 times per day, 3 days per week, for a total of 36 monthly series 3 exercises in supine position: 8 repetitions (1 series) of each exercise 3 times per day, 3 days per week for a total of 108 monthly series + orientation to perform the Knack during ADL and WA |
Weeks 7–10 (2nd month) | 3 exercises in sitting position: 8 repetitions (1 series) of each exercise 3 times per day, 3 days per week for a total of 108 monthly series + orientation to perform the Knack during ADL and WA | 8 MVC of PFM in sitting position sustained for 8 s (type I muscle fibres) with a resting interval twice as long between contractions, followed by 4 fast contractions (type II muscle fibres) 3 times per day, 3 days per week, for a total of 36 monthly series | 8 MVC of PFM in sitting position sustained for 8 s (type I muscle fibres) with a resting interval twice as long between contractions, followed by 4 fast contractions (type II muscle fibres) 3 times per day, 3 days per week, for a total of 36 monthly series 3 exercises in sitting position: 8 repetitions (1 series) of each exercise 3 times per day, 3 days per week for a total of 108 monthly series + orientation to perform the Knack during ADL and WA |
Weeks 11–14 (3rd month) | 4 exercises in standing position: 8 repetitions (1 series) of each exercise 3 times per day, 3 days per week for a total of 144 monthly series + orientation to perform the Knack during ADL and WA | 8 MVC of PFM in standing position sustained for 10 s (type I muscle fibres) with a resting interval twice as long between contractions, followed by 5 fast contractions (type II muscle fibres) 3 times per day, 3 days per week, for a total of 36 monthly series | 8 MVC of PFM in standing position sustained for 10 s (type I muscle fibres) with a resting interval twice as long between contractions, followed by 5 fast contractions (type II muscle fibres) 3 times per day, 3 days per week, for a total of 36 monthly series 4 exercises in standing position: 8 repetitions (1 series) of each exercise 3 times per day, 3 days per week for a total of 144 monthly series + orientation to perform the Knack during ADL and WA |