Table 2 Extensive group physical activity itinerary (grey shading indicates group exercise session)
From: Testing the activitystat hypothesis: a randomised controlled trial protocol
| Â | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|---|
Week 1 600 kJ/session | Â | Introductory circuit involving stretching and body awareness activities such as climbing, rolling, balancing, hopping, using a range of different surfaces. | Individual exercise session | Circuit training including light resistance with dumbbells and medicine ball partner activities, dynamic stretching activities, introduction to step-ups. | Individual exercise session | Training circuit with hand held weights, step-ups, stair climbing (one flight), fit ball and core stability exercises. | Individual exercise session |
Week 2 800 kJ/session | Individual exercise session | Aerobic activities: warm up, stretching exercises, aerobic activities increasing speed, cool down stretching. | Individual exercise session | Circuit training including light resistance with dumbbells and medicine ball activities, dynamic stretching activities, introduction to boxing and skipping. | Individual exercise session | Resistance class with hand-held dumbbells or light barbells (<10kg), dynamic stretching, resistance routines . | Individual exercise session |
Week 3 1000 kJ/session | Individual exercise session | Outdoor circuit training including walking with hand-held weights, stair and hill climbing, introduction to jogging. | Individual exercise session | Circuit training including light resistance activities, dynamic stretching activities, introduction to spin class. | Individual exercise session | Aerobics class, warm-up, floor exercises o music, stretching and cool down activities. | Individual exercise session |
Week 4 1200 kJ/session | Individual exercise session | Outdoor circuit training including walking with hand-held weights or jogging, stair climbing, boxing, skipping. | Individual exercise session | Outdoor team games – modified lacrosse. | Individual exercise session | Circuit training including dynamic stretching activities, resistance activities, jogging or stair climbing, spin class. | Kayaking in two-person sit-on-top kayaks ~1.5 hour duration |
Week 5 1400 kJ/session | Individual exercise session | Outdoor team games – modified soccer. | Individual exercise session | Circuit training including dynamic stretching activities, resistance activities, jogging or stair climbing, spin class. | Individual exercise session | Circuit training including dynamic stretching activities, resistance activities, jogging or stair climbing, spin class. | Individual exercise session |
Week 6 1600 kJ/session | Group bush walk ~1.5-2 hours duration | Stretching/recovery class – fitball activities, floor exercises. | Individual exercise session | Sand dune and beach activities: walking or jogging through sand hills, team games on beach. | Individual exercise session | A variety of aerobic activities in teams, touch football, netball, chasing games. |  |