Table 1 eM2M intervention structure
Training component\week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Duration (minute) | |||||||||||||
Warm up (Range of motion) | Upper body | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 |
Lower body | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | |
Upper extremity muscle strength | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | |
Cardiorespiratory fitness | 10 | 10 | 15 | 15 | 20 | 20 | 25 | 25 | 30 | 30 | 30 | 30 | |
Lower extremity muscle strength | 5 | 5 | 5 | 5 | 5 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | |
Balance | Static | 5 | 3 | 3 | 2 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Dynamic | 0 | 2 | 2 | 3 | 3 | 5 | 5 | 5 | 0 | 0 | 0 | 0 | |
Cool down/mindfulness | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | |
Total minutes | 40 | 40 | 45 | 45 | 50 | 50 | 50 | 50 | 50 | 50 | 50 | 50 | |