Development of an Exercise Program for Older Adults

The assignment details the development of an exercise program for older adults. The program includes 30 minutes of intervention, with a 10-minute cooling down exercise involving stretching and other activities to maintain body temperature normal. A statistical analysis will be conducted using SPSS software to interpret data and achieve objectives. The timeline is provided, including dates for recruitment, pre-test, implementation of the exercise program, post-test, and data analysis.

Dissertation Chapter -
Methodology

Table of Contents
Chapter 3 Methodology...................................................................................................................1
Study design.....................................................................................................................................1
Resource requirement......................................................................................................................8
Timeline...........................................................................................................................................8
REFERENCES..............................................................................................................................10

Chapter 3 Methodology
3.1 demographics
There will be recruitment done by Hong Kong national Cricket club in order to select 20
cricket players. The demographics are age 21- 29, height 162 -171 cm, weight 58- 70 kg. the
players must be having experience of 2-3 years of playing at state level. so, in order to obtain
results of effect of proprioceptive training the data will be collected by following method which
is described as below :-
3.1.1 Inclusion 1
Here, participants selected must have undergone training of at least two years (Bresler &
Stake, 2017) Another inclusion that will be considered is the player must have injury of lower
limbs but not recently that is up to one year. Also, all participants must be able to complete
training program.
3.1.2 exclusion 1
Here, participants that will be excluded in research will be those who have suffered lower
limb injury in last 6 months. So, having red flag symptoms may lead to more back pain.
Study design
in context to present research, purposive sampling method will be used. This is because it
will help in selecting only specific players. Besides this, the main aim of study is to find out
effect of proprioceptive training on agility. It will be conducted at Hong Kong national institute
of cricket academy. In addition to this, sample size taken will be 20 participants.
Before conducting research, all participants consent will be taken. This will be done by
giving them consent form. Moreover, no participant will be selected who has recently suffered
from lower limbs injury (Fletcher, 2017) Before collecting data, participants will be educated
about pre and post test that will be conducted. At last, every participant will have to go from a
screening test. The data will be collected in three stages. One is pre test, second is core training
and last is post test. It will help in attaining aims and objectives of research. After pre test
participants will be given a questionnaire in which they have to fill details related to their weight,
height, age, etc. by following procedure in different stages it will be easy to collect data with
minima errors.
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Procedure
Training will be done in 6 weeks in which total 10 session will be held. Participants will
have to work on program for twice in week. There will be pre test done to ensure fitness of
participants and after completion of training post test will be done. So, in total 8 weeks will be
required.
In core training different exercise will be conducted. The 6 weeks programs is as follows
3.4 subjective procedure
Oswestry Disability Index (ODI)
In this a questionnaire will be distributed to participants. It will consist of 10 questions
for each four options will be there (Francis & et.al., 2017). This will help in collecting data
regarding ODI.
Numeric Pain Rating Scale (NPRS)
It contains a scale which helps in measuring different level of pain. There are total 11
points on scale starting from 0 to 10. In this NPRS will be recorded before and after completion
of training programs.
Testing procedures
The participants will be tested two time that is pre and post test. For pre balance, agility
teste, etc. will be used and post test will be done by some cooling down exercise.
The overall procedure of collecting statistical data is as follows :-
Pre test
Y balance test
In this researcher will use marking tape and draw lines in Y shape in centimeters. Then,
measuring tape will be used to measure both leg length and lying position of participants. The
figures used will be written in centimeters.
2
Warm up exercise Intervention
program 30
minutes
Cold down
exercise

3 min rest between each agility test
In this test 3 min rest will be given to participants between each agility test. This will
measure their body temperature and heat.
5-10-5 agility test
In this participant will be tested by in a 5-10-5 yard. Here, 3 points will be made with
start and finish line (Francis & et.al., 2017). Each participant will have to complete minimum
three rounds in each direction. There will be break of 2-3 minutes between each round.
Illinosis test
This practice will test running agility of participants. The length will be 10 meters and
each cone will be placed at distance of 5 meters. The participant will have to run through each
cone. With it, running speed and body temperature will be measured before and after completion
of exercise. Also, data will be measured about balance, movement of hands, legs, etc.
3

Cool down exercise
This will be next step in pre test agility. Here, participants will be allowed to take rest.
There will be different exercise done to cool down. The total duration will be 20 minutes and 10
reps. With this it will be easy for them to proceed further in performing core training. The data
collected from it will be used by researcher to compare bod temperature, heat, etc. before and
after cooling down exercise.
Core training program procedures
Week 1-4
Single leg stand on balance pad-
In this balance will be tested of participants. Here, both right and left leg balance will be
checked. Also, body posture and movement of hands will be measured. Participants have to
control their body by balancing it. The time duration for this will be 180 seconds. Total 3 sets
both 15 open and 15 close eyes.
4

Single Multi direction touch exercise on balance pad (~Y balance)
It is second test after single leg balance. In this participants balance will be checked in
multi direction way usually in Y shape (Porter & et.al., 2017). It is similar to y balance test. It
will measure the balance of participants with both left and right leg in multi direction. They will
have to run across multiple pad to test speed and sharpness. Time duration will be 150 seconds.
Total 6 resp and 3 sets will be done. The rest time will be 30 seconds.
Double leg bridge on swiss ball
In this participant knee and strength will be measured. Here, a ball will be used and both
right and left knee will be placed in different direction. The ball will be placed, participant will
have to lay down and put both knees on ball. They will have to make 90 degree angle by putting
both hands to ground straight. The researcher will measure balance and fitness by recording time.
This exercise will emphasis on back and legs control. Time duration will be 135 seconds. Total
30 resp and 3 sets will be done. The rest time provided will be 15 seconds
5

Single leg long jump
This test will be done to strength of participant in long jump. A pad will be placed
straight then participants will jump on it by one leg at one time. the researcher will measure
distance covered in meters by using measuring tape. (Bilau Witt, & Lill, 2018). Total 30 reps
and 3 sets will be done. Total time duration will be 300 seconds and rest time provided will be 1
minute.
Lateral single long jump
In this participants will jump with both legs continuously. The researcher will measure
distance covered and strength of legs. Total 30 reps and 3 sets will be done. Total time duration
will be 180 seconds and rest time provided will be 30 seconds.
V pattern single leg jump
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This exercise is similar to single leg long jump but difference will be that participants
will have to jump in V shape pattern. Researcher will measure the balance, strength and body
posture. Total 10 reps and 3 sets will be done. Total time duration will be 300 seconds and rest
time provided will be 1 minute
Vertical jump on bosu
In this a bosu ball will be used where participants will have to jump vertically on it. this
will help in measuring body posture and movement of legs while jumping. The bosu will be
placed at specific distance vertically (Meredith & et.al., 2018). Participants will have to jump
from one to another bosu. Time duration will be 135 seconds. Total 15 resp and 3 sets will be
done. The rest time provided will be 30 seconds
Half squat on balance pad
This exercise is similar to vertical jump. Here, bosu ball will be used on which
participants will have to do squats. Then, researcher will measure movement of ribs, legs, hands,
etc. and overall balance. Time duration will be 100 seconds. Total 15 resp and 3 sets will be
done. The rest time provided will be 30 seconds
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Week 5-6
Single leg stand on wobble board (eyes-opened/closed)
In this exercise participant will have to stand on balancing board with single leg both
with open and close eyes for 15 seconds. The researcher will measure that balance of both right
and left leg and record time.
Total 1 set will be done of 15 + 15 = 30 seconds.
Single leg long jump on balance blue mat
This exercise will allow participants to jump on blue mat. Here, researcher will measure
balance and distance covered by participants (Bresler & Stake, 2017). Also, body control of leg
will be measured by recording time.
V pattern single leg jump on balance blue mat
In this exercise participants will jump on blue mat which is of V shape. The strength and
distance covered by participant will be measured. Also, laying of legs will be measured.
Half squat on bosu
It will be done in same way as half squat on balance pad. But here, bosu ball will be used
and participants do several sets in it. then, movement of back, chest, etc., will be measured.
Multi direction touch exercise on balance pad
It is complex exercise which will be done by participants. Here, on balance pad multi
direction exercise will be done by laying down. Participant have to touch and stand quickly on
balance pad.
Single leg bridge on swiss ball
In this participant will have to lay down and put their end toe on swiss ball. They will
have to keep their head down and back in 90 degree angle. The researcher will measure back
angle and placement of legs and hands with body.
Lateral bounds on balance pad
The exercise will be done to measure speed and accuracy of participants on balance pad.
Lateral bounds mean stepping on pad with single leg one by one and continuously. The
researcher will note done time and sets done in one minute.
Vertical jump on bosu (single leg)
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This exercise is performed on bosu (Hendrix & et.al., 2017). Here, participants will have
to jump vertically with single leg. Researcher will measure balance while jumping and body
posture.
Warm up and cooldown exercise
There will be 10 minutes cooling down exercise like walking. In this participants will
perform 3 sets of 2 minute each which include stretching, truck rotation, child pose, etc. it will
help in maintaining body temperature normal.
Statistical analysis
in order to conduct statistical analysis SPSS will be used. It will help in interpreting data
and attaining aims and objectives.
Resource requirement
Equipment (Model) Quantity
55 cm Swiss Ball 5
65 cm Swiss Ball 5
Bosu 4
Stopwatch 7
Rigid Tape 3 rolls
Balance Pad 10
Yoga matt 10
Permanent marker 2
Measuring tape 2
Timeline
Task Name Duration Start Finish
Recruitment of subjects, 5 days Mon 1/28/19 Fri 2/1/19
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screening
Pre test 5 days Tue 2/12/19 Sat 2/16/19
implement of exercise
program 30 days Tue 2/19/19 Sat 3/30/19
post test 6 days Mon 4/1/19 Sat 4/6/19
Data analysis 8 days Mon 4/8/19 Tue 4/16/19
Result and discussion 11 day Sat 4/15/19 Sat 4/27/19
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REFERENCES
Books and journals
Bilau, A. A., Witt, E., & Lill, I. (2018). Research methodology for the development of a
framework for managing post-disaster housing reconstruction. Procedia engineering, 212, 598-
605.
Bresler, L., & Stake, R. E. (2017). Qualitative research methodology in music education.
In Critical Essays in Music Education (pp. 113-128). Routledge.
Fletcher, A. J. (2017). Applying critical realism in qualitative research: methodology
meets method. International Journal of Social Research Methodology, 20(2), 181-194.
Francis, D. J. & et.al., (2017). Issues in Research Methodology on Educator Stress.
In Educator Stress (pp. 439-470). Springer, Cham.
Hendrix, S. T. & et.al., (2017). Relationship Between Posterior-Inferior Tibial Slope and
Bilateral Noncontact ACL Injury. Orthopedics, 40(1), e136-e140.
Meredith, S. J. & et.al., (2018). A review of behavioural measures and research
methodology in sport and exercise psychology. International review of sport and exercise
psychology, 11(1), 25-46.
Porter, G. & et.al., (2017). Identifying Research Gaps and Building a Field Research
Methodology with Young People. In Young People’s Daily Mobilities in Sub-Saharan
Africa (pp. 23-64). Palgrave Macmillan, New York.
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