Table 1 Exercises performed by the resistance exercise group during the main part of their exercise session
Starting position | Description of the exercise | Number of repetitions in 1 set |
|---|---|---|
Lying supine with feet on the ground 10 cm apart, arms at sides with palms down. | Shoulder bridge – The pelvis is slowly lifted with tense abdominal and gluteal muscles. This position is held and the knees are alternately extended. The pelvis is then slowly lowered. | 4×/side |
Lying supine with the hips and knees flexed at 90° | One leg with flexed knee is lowered towards the ground while the contralateral arm is raised vertically. This position is held 2 s and then the exercise is repeated with the opposite limbs. | 4×/side |
Kneeling position, elbows and forearms on the floor, knees under the hips, trunk stabilized, spine and pelvis stable. | Swimming - The contralateral arm and leg are simultaneously raised until level with the trunk. The exercise is then repeated with the opposite limbs. | 4×/side |
Static forearm plank. | One leg is raised with the knee extended (lumbar spine in neutral), the position is held for 2 s and then the leg is slowly lowered. This is then repeated with the opposite leg. | 4×/side |
Static low forearm plank. | The pelvis in held in a raised position for 2 s and then lowered. | 6x/side |
Sitting on a physioball, legs apart, soles on the ground, hands holding a green band. | The participant leans forward from the hip to 45° with shoulders at approximately 150° flexion while stretching the band. This position is held for 2 s and then the participant slowly returns to the starting position. | 8x |
Standing straight with feet hip width apart and a ball between the back and a wall. | Ball squatting against a wall – The participant leans into the ball and squats until the thighs are parallel to the ground. The arms are raised and this position is held for 2 s. | 8x |
Standing with feet hip width apart and tense trunk muscles. | Backward lunge – The knees are bent to a lunge position, which is held for 2 s before returning to the starting stance. | 4×/side |
Standing with 1 kg weights in both hands. | The participant performs a forward lunge while abducting the arms to 90° and then returns to the starting position. | 4×/side |
Standing with feet hip width apart and arms straight in front. | The participant steps right/left and lowers into a side lunge before returning to the starting position. | 4×/side |