Table 2.
Description of exercise content for each package of the NCGG-HEPOP.
Package | Exercise Type | Number of Sets | Number of Repetitions/ Implementation Time |
Load |
---|---|---|---|---|
Strengthening package | Stretching the hamstrings | 1 | 30 s each | - |
Stretching tight calf muscles | 1 | 20 s each | - | |
Squats | 1 | 30 times | Body weight | |
Standing training in a tandem position | 1 | 30 s each | - | |
Standing on one leg | 1 | 30 s each | Body weight | |
Marching in place | 2 | 1 min | Body weight | |
Balance improvement package | Stretching the upper back and chest | 3 | 10 s | - |
Stretching the arms and back | 3 | 10 s | - | |
Knee straightening exercise | 2 | 10 times each | Body weight | |
Standing heel raises | 1 | 30 times | Body weight | |
Standing up from a chair | 1 | 30 times | Body weight | |
Inactivity prevention package | Stretching the quadriceps and front of the hip | 1 | 30 s each | - |
Full body stretch | 2 | 30 s | - | |
Hip abduction exercise | 3 | 20 times each | Body weight | |
Twist exercise | 3 | 10 times each | Body weight | |
Drawing circles with the feet | 2 | 10 times each | Body weight | |
Standing heel raises | 2 | 20 times | Body weight |
Which package to implement was selected based on the flowchart. It was recommended that the relevant package be implemented once a day.