Table 1.
Warm up, cool down and fitness exercises considered for the activity set. In brackets are the number of repetitions (N×) or the duration of the exercises (min).
| Activity Set | |
|---|---|
| L1: Walking (1 min) | L18: Upper trunk and lower body opposite twist (20×) |
| L2: Jogging (1 min) | L19: Lateral elevation of arms (20×) |
| L3: Running (1 min) | L20: Frontal elevation of arms (20×) |
| L4: Jump up (20×) | L21: Frontal hand claps (20×) |
| L5: Jump front & back (20×) | L22: Frontal crossing of arms (20×) |
| L6: Jump sideways (20×) | L23: Shoulders high-amplitude rotation (20×) |
| L7: Jump leg/arms open/closed (20×) | L24: Shoulders low-amplitude rotation (20×) |
| L8: Jump rope (20×) | L25: Arms inner rotation (20×) |
| L9: Trunk twist (arms outstretched) (20×) | L26: Knees (alternating) to the breast (20×) |
| L10: Trunk twist (elbows bent) (20×) | L27: Heels (alternating) to the backside (20×) |
| L11: Waist bends forward (20×) | L28: Knees bending (crouching) (20×) |
| L12: Waist rotation (20×) | L29: Knees (alternating) bending forward (20×) |
| L13: Waist bends (reach foot with opposite hand) (20×) | L30: Rotation on the knees (20×) |
| L14: Reach heels backwards (20×) | L31: Rowing (1 min) |
| L15: Lateral bend (10× to the left + 10× to the right) | L32: Elliptical bike (1 min) |
| L16: Lateral bend with arm up (10× to the left + 10× to the right) | L33: Cycling (1 min) |
| L17: Repetitive forward stretching (20×) | |