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Table 2 Specifics of exercise intervention

From: Study protocol: a randomised controlled trial of the effects of a multi-modal exercise program on cognition and physical functioning in older women

Modality (Type)

Format

Exercises

Examples of exercises

Intensity

Progressions

Variations

Phase 1 – Weeks 1-4 – neural adaptation and coordination

Cardio (aerobic)

Freestyle aerobics set to music

Antero-postero movements

Marching on the spot

3-4/10 RPE

Increasing number of simultaneous limb movements

Remove lateral movements and shoulder ROM as necessary

Lateral movements

Three steps forward and back

Music at 124-126 bpm

Minimal arm movement

Isodirectional upper and lower limb movements

Side step

 

Side tap

Strength

Group

All major upper, lower body and core muscle groups

Half squats

x2 sets 6-8 reps with light dumbbell (d/b) weights

Commence with no weight progress to light weights (1kg)

Remove weights

Arm and leg curls

Substitute wrist or ankle weights as necessary.

Seated theraband rows

Balance

Group

Static balance with decreasing support as able

Supported standing on one leg

N/A

Increased time + Challenges to concentration

One-to-one supervision and support as necessary

Coordination Agility

Some elements included in free style aerobics

Manoeuvring around and stepping over objects

Weaving in and out of chairs

N/A

Chairs closer

One-to-one supervision and support as necessary

Reaction time

Group

Flat foot heel drumming

Fast, fixed-pattern, foot tapping (seated)

Wall ball throws

Flexibility + warm down

Group

Static stretches on floor

Cat and camel stretches

3-4/10 RPE Minimum 20 secs

Vary with musculo-skeletal status

Substitute as necessary

Lying hamstring stretches

Back extensions

Phase 2 – Weeks 5-11 – conditioning

Cardio (aerobic)

Freestyle aerobics set to music

Antero-postero movements

As for Phase 1 plus

4-5/10 RPE and 126-128 bpm music

 

Participant sets own pace as able

Lateral movements

Zig zag movements

Multiple direction changes

Knee lifts

 

Lateral lower body with

Increased strength component

antero-postero upper body

Arm movement

movements

Non-isodirectional upper and lower limb movements

Strength

Circuit

All major muscle groups

Different stations

Recommended RPE = 4-5/10 2x 30 second intervals per station

Increase weights as able

Remove/reduce weights

Compounded exercise

including:

Continuous rolling movement on mat

Substitute wrist or ankle weights as necessary.

Fitball squats

Weighted bag drags

Ball bouncing

Balance

Circuit

Static and dynamic balance

Heel-toe (walk the line) One-leg pose with ball throws

2x 30 second intervals per station

Challenges to concentration

One-to-one supervision or remove element (e.g. ball throws)

Coordination Agility

Free style aerobics + Circuit + Group

Circuit:

Circuit:

Circuit:

Faster movements as able

One-to-one supervision and reduce speed of movement

Reaction time

Dynamic combination/compounded exercises

Flat foot heel drumming

2x 30 second intervals per station

Substitute smaller balls

Group:

Walking ball bounces

Alternate between dominate & non-dominate hands

Dynamic knee lifts alternating with rapid foot movements

Group:

Various moving foot sequences

Catch dropping objects (noodle drops)

Flexibility + warm down

Circuit + Group

Circuit: Spinal rotation

Circuit: Alternating wall taps

Circuit: 2x 30 second intervals

Increase according to tolerance & musculo-skeletal status

Decrease with musculo-skeletal status

Group: Static stretches on floor

Group: Cat and camel stretches

Group: 3-4/10 RPE Minimum 20 s

Lying hamstring stretches

Back extensions

Phase 3 – Weeks 12-16 – conditioning

Cardio (aerobic)

Freestyle aerobics set to music

Antero-postero movements

As for phases 1 and 2 plus:

5-6/10 RPE and 126-128 bpm music

Participant sets own pace as able (increases as able)

Participant sets own pace (decreases intensity or complexity of movement as required)

Lateral movements

‘Pride of Erin’ dance steps

Multiple direction changes

Marching with alternating parallel and 45 degree angle arm movements

Increased demands on postural control

Higher arm movement

Non-isodirectional upper and lower limb movements

Strength

Circuit

All major muscle groups

Lunges

Recommended RPE = 5-6/10 2x 40 second intervals per station

Increase weight as able

Remove/reduce weight or substitute exercises targeting same muscle group as tolerated

  

Compounded exercise

D/b flyes supine on roller Modified (wall) push ups

Balance

Circuit

Static and dynamic balance

Stand on foam

2x 40 second intervals per station

Introduce perturbation/reduce base of support

One-to-one supervision or remove element (e.g. ball throws)

Step onto foam and assume one leg pose

One legged stand and reach

Coordination Agility

Free style aerobics + Circuit + Group

Circuit:

Circuit:

Circuit:

Faster movements as able

One-to-one supervision and reduce speed of movement

Reaction time

Dynamic combination exercises

Noodle drops

2x 40 second intervals per station

Group:

Group:

Dynamic knee lifts in combination with rapid foot movements

Freestyle aerobic routine + noodle

Flexibility + warm down

Circuit + Group

Circuit: Spinal rotation

Circuit: Alternating wall taps

Circuit:

Increase with musculo-skeletal status

Decrease with musculo-skeletal status

Group: Static stretches on floor

Group: Cat and camel stretches

2x 40 second intervals per station

Lying hamstring stretches

Back extensions

   

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