Table 1 Overview of the intervention programs
Strong for pre-pubescent children | Strong for pubescent children | Soft for pre-pubescent children | Soft for pubescent children | |
|---|---|---|---|---|
Age | 5- 12 years old | 13- 18 years old | 5- 12 years old | 13- 18 years old |
Intensity | High intensity | High intensity | Low intensity | Low intensity |
Duration | 30 min | 45–60 min | 30 min | 45–60 min |
Frequency | Minimum of 2/week | Minimum of 2/week | Minimum of 2/week | Minimum of 2/week |
Warm-up | ||||
Duration | 5 min | 10 min | 5 min | 10 min |
Fractional aerobics | ||||
Duration | 10 min | 15 min | ||
Muscle strengthening | ||||
Duration | 10 min | 15 min | ||
Repetition | 5 | 7 | ||
Sets | 2 | 3 | ||
Static activities (coordination, precision) | ||||
Duration | 8 min | 20 min | ||
Static stretching | ||||
Duration | 3 min | 10 min | 8 min | 20 min |
Dynamic massage | ||||
Duration | 4 min | 10 min | ||
Cool-down | ||||
Duration | 2 min | 10 min | 5 min | 10 min |