Table 2.

Interventions examples

Class format	Minutes	Teachable moments
a. Strong bones and healthy hearts
Warm-up and rhythmic stretch	10–12	• Pre-Warm-Up: Perceived exertion, breathing and hydration. • Action Planning: ROM safety through major/minor joints. • Warm-up: Large to small muscles.
Circuit Choreography	15	• Selecting the right tubing resistance, benefits of strength work, benefits of cardio work & the plus for both in a circuit format. • Resistance tubing safety. • Breathing techniques for strength work. • Cardio-cognitive benefits • Benefits of tempo changes through half-time, at music tempo and double- time tempos. • Benefits of non-dominant side movements.
Cool-Down	5	• Benefits of lowering the heart rate progressively.
Core Strengthening	5	• Benefits of concentric, eccentric strength training.
Flexibility Training	5–8	• Option - Chair transfer technique from chair to floor and from floor to chair. • Range of Motion versus Range of Movement.
Relaxation & Future Action Planning	5–10	• Breaking the symptom cycle and self-managing pain, fatigue, frustration, etc.
b. Stability & Balance for Fall Prevention
Warm-up and rhythmic stretch		• Pre-Warm-Up: Perceived exertion, breathing and hydration. • Action Planning: ROM safety through major/minor joints. • Warm-up: Large to small muscles.
Core stability and strength training	5	• The muscle groups which compose the core. • Benefits of breathing for increasing abdominal chest wall strength and flexibility
Balance training	5–10	• Agility – changing center of gravity • Lower body strength
Stability training	5–10	• Stability in an unstable environment • How to protect the lower back during extensions • PNF stretching principles
Flexibility	10	• Stretch tight muscles for better posture • Use breathing to deepen stretches
Relaxation and Action planning	10	• Breaking the symptom cycle to better self-manage pain, fatigue, fear, anger, frustration and physical instabilities