Training protocol
RPE
The training protocol was implemented based on the previous study with a small modificationThese circular exercises include squats, lunges, bear crawls, rock presses, jumping jacks, and back fly lunges, without the need for any specialized apparatus. The training was in the form of bodyweight exercises and the program of the training session included three levels of load (low, moderate, and high). Low-level exercises were performed for two weeks (3 sessions per week), and each session consisted of five exercises (squat, lunge, bear crawl, rock press, jumping jacks, and lunge back fly) that consisted of 20 s of work and 40 s of rest. Moderate-level and final three high-level exercises were also held with three sessions per week, which were performed according to the low-level exercises, but for the moderate-level, we had 30 s of work and 30 s of rest and for 40 s of work, and 20 s of rest for the high-level exercises (Fig. Functional resistance training.All steps of measuring load and training time were done under the supervision of a sports specialist (researcher). The load of physical activity in the test group was chosen from 12 to 14 based on the Borg scale (20–6) rating of perceived exertion (RPE).