Appendix 1. Gradual reloading exercise protocol for exercise group, weeks 1 and 2
|
Days |
Maximal voluntary contraction (%) |
Beginning of the day |
Middle of the day |
End of the day |
|
1 |
50% |
3 reps x 20 secs |
3 reps x 20 secs |
3 reps x 20 secs |
|
2 |
50% |
3 reps x 20 secs |
3 reps x 20 secs |
3 reps x 20 secs |
|
3 |
50% |
3 reps x 30 secs |
3 reps x 30 secs |
3 reps x 30 secs |
|
4 |
50% |
3 reps x 30 secs |
3 reps x 30 secs |
3 reps x 30 secs |
|
5 |
50% |
3 reps x 30 secs |
3 reps x 30 secs |
3 reps x 30 secs |
|
6 |
50% |
4 reps x 30 secs |
4 reps x 30 secs |
4 reps x 30 secs |
|
7 |
50% |
4 reps x 30 secs |
4 reps x 30 secs |
4 reps x 30 secs |
|
8 |
75% |
3 reps x 20 secs |
3 reps x 20 secs |
3 reps x 20 secs |
|
9 |
75% |
3 reps x 20 secs |
3 reps x 20 secs |
3 reps x 20 secs |
|
10 |
75% |
3 reps x 30 secs |
3 reps x 30 secs |
3 reps x 30 secs |
|
11 |
75% |
3 reps x 30 secs |
3 reps x 30 secs |
3 reps x 30 secs |
|
12 |
75% |
3 reps x 30 secs |
3 reps x 30 secs |
3 reps x 30 secs |
|
13 |
75% |
4 reps x 30 secs |
4 reps x 30 secs |
4 reps x 30 secs |
|
14 |
75% |
4 reps x 30 secs |
4 reps x 30 secs |
4 reps x 30 secs |