Table 2.
Description of the multicomponent physical training intervention of the PASSWORD –study
| Time, months | Programs/RM tests | Supervised resistance/balance exercise program | Supervised walking/balance exercise program | Home gymnastic program |
|---|---|---|---|---|
| 1–2 | 6RM tests | Familiarization with equipment; RM for Leg press, Leg curl, Leg extension |
150 min of aerobic exercise/week. Outdoors activities are encouraged throughout the intervention | |
| Period 1 (adoption phase) | Warm-up with balance exercises; Resistance training at 50% of 1RM, 2 × 20 reps (adoption phase) |
Warm-up (walk at habitualspeed and dynamic balance exercises while walking); 10-min continuous walk with RPE 13 | Strength exercises for lower limb muscles; Postural balance exercise; Stretching exercises for major muscle groups | |
| 3–4 | Period 2 | Warm-up with balance exercises; Resistance training: resistance at 60% 1RM, 2 × 15 reps |
Warm-up (at habitual speed, dynamic balance exercises of increasing difficulty over time while walking); 10–15 min continuous walking with RPE 13 |
Strength exercises for lower limb muscles; Postural balance exercise; Stretching exercises for major muscle groups |
| 5–6 | Period 3 | Warm-up with balance exercises; Power training: Resistance 50% 1RM, 3 × 5 reps (fast contractions) Hypertrophy: Resistance 70% 1RM, 2 × 10 reps (resistance is increased by 1–2 kg if predefined number of reps is exceeded) |
Warm-up (as in periods 3–4); 15–20-min continuous walk with RPE 13 |
Strength exercises for lower limb muscles with red TheraBand CLX; Postural balance exercise; Stretching exercises for majormuscle groups |
| 6RM tests | Leg press, Leg curl, Leg extension Agility training for two weeks |
1 month break during summertime | ||
| 7–8 | Period 4 | Warm-up with balance exercises; Hypertrophy: Resistance training at 70% 1RM, 3 × 10 reps (resistance is increased by 1–2 kg if predefined number of reps is exceeded) | Warm-up (as in periods 3–4) 20-min continuous walk with RPE 13 |
Strength exercises for lower limb muscles with green/blue Thera Band CLX; Postural balance exercise; Stretching exercises for major muscle groups |
| 9–10 | Period 5 | Warm-up with balance exercises; Hypertrophy: Resistance 80%, 1–2 × 10 reps (resistance is increased by 1–2 kg if predefined number of reps is exceeded) Power: Resistance 60%, 1–2 × 6–8 (fast contractions) |
Warm-up (as in periods 3–4); 20-min continuous walk with RPE 13 or 20-min walk with < 1 min intervals with RPE 15 |
Strength exercises for lower limb muscles with blue TheraBand CLX;Postural balance exercise; Stretching exercises for major muscle groups |
| 6RM tests | Leg press, Leg curl, Leg extension | |||
| 11–12 | Period 6 | Warm-up with balance exercises; Power: Resistance 60%, 3 × 6 reps (fast contractions) Hypertrophy: Resistance 80%, 2 × 10 reps (resistance is increased by 1–2 kg if predefined number of reps is exceeded) |
Warm-up (as in periods 3–4); 20-min walk with < 1 min intervals with RPE 15 |
Strength exercises for lower limb muscles with blue TheraBand CLX; Postural balance exercise; Stretching exercises for major muscle groups |