2.5. Multicomponent Training
The MT program was carried out for 14 weeks, twice a week, on nonconsecutive days, and each session lasted 90 min, totaling 180 min per week. All sessions were conducted by a physical education professional.The sessions were divided into four parts:Warmup, including dynamic stretching, coordination, and/or balance exercises,Strength exercises, performed in circuit form, using rubber bands, free weights, shin pads, and body weight,Aerobic endurance and recreational activities (dancing or games),“Cool down”, with relaxation exercises, massage, and stretching [The progression of the participants’ load was performed in the week’s first training session. The participants were individually instructed to increase the load in all exercises, always maintaining a moderate/intense intensity on the perceived exertion scale. The physical education professional prepared the classes with different types following a degree of complexity evolution as the participants gain resistance in training. We controlled the training intensity through the Borg Scale, with the objective of perceived exertion at values of 6 and 7 on a scale from 0 to 10, representing a moderate intensity of physical exercise. In addition, a heart rate control system was used for this analysis (Polar Team2, Finland, Brazil, Ribeirão Preto) to ensure reliable use of the Borg scale.