Effect of Complex Training Program on Physical Fitness, Derivatives Reactive Oxygen Metabolite and Biological Antioxidant Potential Levels of Adolescents with Intellectual Disabilities : Table 1

Table 1: The complex exercise program.

Variable	1–2 weeks	3–7 weeks	8–12 weeks
Warm-up	Stretching neck, shoulder, arm, wrist, leg, ankle, etc. for 10 min, RPE7-9
Complex exercise	Conditioning 40 min, RPE7-9	elastic-band arm curl, triceps extension, lateral raise, shoulder press, and chest press, each, 10–15 repetitions, 1 or 2 sets, RPE 11–13 intensity, rest for 1 min swiss ball back extension, hip bridge, squat, twist lunge, leg curl, and crunch; 10 repetitions, 1 of 2 sets, RPE 11–13 intensity, rest for 1 min	elastic-band crunch, back extension, hip flexion, hip extension, leg extension, and leg curl; each, 10-15 repetitions, 2 or 3 sets, RPE 13–15 intensity, rest for 1 min swiss ball bear walking, push-up, dumbbell press, shoulder press, dumbbell biceps curl, and onehand triceps extension; 10 repetitions, 2 or 3 sets, RPE 10–12 intensity, RPE 13–15 intensity, rest for 1 min
Cool-down	Stretching neck, shoulder, arm, wrist, leg, ankle, etc. for 10 min, RPE7-9