Table 3.

Health, functional capacity, and physical fitness measurements before and after the exercise program.

Health Parameters
✓Body mass was assessed using a calibrated physician’s scale (Seca model 755, Seca, Hamburg, Germany), as previously described by ACSM [54]. ✓Percentage of body fat (%BF) was assessed using the bioelectrical impedance method (Maltron 900), as previously described by ACSM [54]. ✓Blood pressure (systolic and diastolic) was assessed using an electronic upper arm blood pressure monitor (A&D-UA-851), as previously described by ACSM [54].
Functional capacity parameters
Flexibility ✓Lower back and hamstring flexibility was assessed with the sit-and-reach test using a Flex-Tester box (Novel Products Inc., Rockton, IL, USA), as previously described by ACSM [54]. ✓Shoulder range of motion was assessed with the back scratch test using a measuring tape, as previously described by Corbin et al. [56]. The participants performed 3 maximal trials at each test, and the best score in cm was considered for analysis. Balance ✓Static balance was assessed for both legs using the single-limb stance test with eyes open, as previously described by Rinne et al. [57] (3 trials/leg, the average time in sec was considered for analysis). ✓Dynamic balance was evaluated using the timed up-and-go test (TUG), as previously described by Rikli and Jones [58] (3 trials; the best time in sec was used to evaluate performance).
Physical fitness parameters
Strength ✓Maximal isometric handgrip strength was assessed using a portable hydraulic dynamometer (Jamar 5030J1, Horsham, USA), as previously described by Ruiz et al. [59] and Karatrantou and Gerodimos [55]. The best score (in kg) of 3 isometric contractions (1 min rest/trial), at each hand, was considered for analysis. ✓Maximum trunk and leg strength were measured, with a portable Takei back and leg dynamometer (Takei, Analogue dynamometer 5002, Japan), as previously described by Coldwells et al. [60] and Karatrantou and Gerodimos [55]. The participants performed 3 maximal trials at each test (1 min rest/trial) and the best score (in kg) at each test was considered for analysis. Aerobic capacity The YMCA 3-min step test (30 cm box) was used to assess aerobic capacity (metronome cadence: 96 beats per minute; 4 steps per cycle), per Karatrantou and Gerodimos [55]. Participants’ (a) heart rate (HR) before the test, (b) HR and rate of perceived exertion using the Borg scale at the end of the test, and (c) HR 1 min following the termination of the step test were measured and considered for analysis.