Osteo-cise: Strong Bones for Life: Protocol for a community-based randomised controlled trial of a multi-modal exercise and osteoporosis education program for older adults at risk of falls and fractures

Table 2 Structure of the Osteo-cise: Strong Bones for Life exercise program and training doses for 12-months

Mesocycle		Microcycle	Intensity	High-Velocity PRT				Impact Exercises			Functional Training
Phase	Week	Training Phase	RPE¹	Sets	Reps	Speed²	Rest	Sets	Reps	Rating³	Sets	Reps	Progression
#1	1-2	Orientation to	3 - 4	2	12-15	Slow	1-2	3	10-20	Low	2		Fit Ball and
	3-4	Training	3 - 4	2	12-15	Slow	1-2	3	10-20		2		Standing Balance
#2	5-8	Preparatory #1	3 - 4	2	10-15	Slow	1-2	3	10-20	Low	2		Fit Ball and
	9-12	Challenge #1	5 – 8	2	8-12	Rapid	2	3	10-20	to	2		Standing Balance
	13-16	Consolidation #1	5 – 8	2	8-12	Rapid	2	3	10-20	Moderate	2	All
#3	17-20	Preparatory #2	3 - 4	2	10-15	Slow	1-2	3	10-20	Moderate	2	functional	Standing Balance
	21-24	Challenge #2	5 – 8	2	8-12	Rapid	2	3	10-20		2	training	and Dynamic
	25-28	Consolidation #2	5 – 8	2	8-12	Rapid	2	3	10-20		2	30-60	Functional
#4	29-32	Preparatory #3	3 - 4	2	10-15	Slow	1-2	3	10-20	Moderate	2	seconds or	Standing Balance
	33-36	Challenge #3	5 – 8	2	8-12	Rapid	2	3	10-20	to	2	until fatigue	and Dynamic
	37-40	Consolidation #3	5 – 8	2	8-12	Rapid	2	3	10-20	High	2		Functional
#5	41-44	Preparatory #4	3 - 4	2	10-15	Slow	1-2	3	10-20	High	2		Standing Balance
	45-48	Challenge #4	5 – 8	2	8-12	Rapid	2	3	10-20		2		and Dynamic
	49-52	Consolidation #4	5 – 8	2	8-12	Rapid	2	3	10-20		2		Functional

¹ RPE = Rating of Perceived Exertion; ² Speed: slow speed = traditional resistance training (2–3 sec concentric and 2–3 sec eccentric contractions); rapid speed = high velocity training (rapid concentric and 2–3 sec eccentric contractions); ³Impact rating: Low = Ground Reaction Force (GRF) ~ 1–3 x body weight, Moderate = GRF ~ 3–6 x body weight, High = GRF ~ 6–9 x body weight: Rest in minute.

ISSN: 1471-2474