Table 1.
List of activities performed by participants.
| Cardiovascular exercises | Core strength and flexibility | Motor and postural skills |
|---|---|---|
| • Arm ergometer • Bike • Boxing • Cross-trainer • Hula hooping • Mountain climbers • Rower • Running • Stair run • Step aerobics combinations • Walk |
• Abdominal crunch • Ball rollouts • Dead bugs • Farmers walk • Fitball knee tucks • Glute bridge • Heel slide • Hover • Leg lifts • Oblique leg slide • Oblique twist • Pilates Machine • Plank • Rotary torso • Stretches • Wheelbarrow |
• Balance on beam • Balance on bosu • Balance on one leg • Catching • Fitball balance on all fours • Heel-toe walk • Kicking • Obstacle course • Star excursion balance • Throwing over object • Throwing into bucket/bin/net • Throwing while balancing • Throwing while standing on one leg |
| Resistance training (for lower body) | Resistance training (general) | Plyometrics |
| • Bear crawls • Burpees • Calf raises • Chair sit to stand • Climbing frame • Heel press • Heel raises • Leg curl • Leg extension • Leg press • Leg raises • Lunges • Reverse leg curls • Side kicks • Squats • Travelling lunges • Tricep dip • Tricep extension |
• Arnold dumbbell press • Arm raises • Arm extension • Bridge • Back extension • Bent over barbell row • Bicep curl • Bicep extension • Cable pull down • Chest press • Chin ups • Deadlifts • Dead row • Dumbbell snatches • High pull • Kettlebell swings • Lateral pulldown • Lateral shoulder raise • Medicine ball passes • Medicine ball slam • Medicine ball twist • Overhead press • Pectoral fly • Pelvic lift • Pull up • Push press • Rope climbing • Seated cable row • Shoulder press • Shoulder shrug • Supine rows |
• Body weight jump squat • Bounding • Box jumps • Broad jumps • Hopping • Hopscotch • Horizontal jumps • Hurdles • Jump over board • Lateral jump • Side to side hops/jumps • Skipping • Star jumps • Toe taps • Vertical jump |
| Group and partner games | ||
|
• Baseball • Basketball • British bulldog • Circuit of park equipment • Dodgeball • Four square • Frisbee • Kick to kick • Piggy in the middle • Soccer • Tennis • Two square |