## 2 Methods
### Participants
#### 2.1.1 Multicomponent Training Program Description  
The training sessions in this study had a duration of 50 to 60 min and consisted of five main components. Firstly, there was a warm-up phase lasting 5-8 min, involving slow walking and stretching exercises to prepare the participants for subsequent activities. The aerobic exercise component lasted 15-20 min and included walking, jogging, and dancing, aiming for a target intensity of 12-14 points on [PERSON]'s perceived exertion scale [25]. The intervention protocol included stimuli for muscle resistance and strength components and comprised a circuit of 1 to 3 sets of exercises using elastic bands and free weights, targeting the major muscle groups. Rest periods of 40-60 s were allowed between sets. At the beginning of the trial, an adaptive phase was implemented to gradually introduce the participants to the exercise protocol, starting with 8 reps in a single set and progressing to 12-15 reps and 3 sets. The training program also included 5-8 min of static and dynamic balancing exercises utilizing sticks, balls, and balloons to enhance balance and stability. Finally, a 5 min cool-down period was implemented, involving breathing and stretching exercises, to gradually reduce the intensity of the session. All training sessions and assessments were conducted at the High School of Education (ESE) within the Instituto Politecnico de Braganca (IPB). \begin{table}
\begin{tabular}{c c c c c c c} \hline \hline
**Variables** & & **Control** & **Group A** & **Group B** & **Group** & **Effect Size** \\ \hline \multirow{8}{*}{KE MVIC (Kg)} & M1 (Mean \(\pm\) sd) & 27.45 \(\pm\) 4.31 & 33.40 \(\pm\) 12.77 & 28.40 \(\pm\) 9.12 & 0.037 \({}^{\dagger}\) & 0.18 \\  & M2 (Mean \(\pm\) sd) & 25.37 \(\pm\) 5.29 & 33.45 \(\pm\) 12.61 & 28.60 \(\pm\) 9.03 & 0.006 \({}^{\dagger}\) & 0.23 \\  & M3 (Mean \(\pm\) sd) & 25.55 \(\pm\) 5.22 & 35.69 \(\pm\) 13.21 & 30.70 \(\pm\) 9.57 & \textless{}0.001 \({}^{\dagger}\) & 0.27 \\  & \(\Delta\)1 (M2-M1) & \(-\)2.08 \(\pm\) 2.36 & 0.06 \(\pm\) 2.61 & 0.20 \(\pm\) 2.53 & \textless{}0.001 \({}^{\dagger}\) & 0.27 \\  & \(\Delta\)2 (M3-M1) & \(-\)1.90 \(\pm\) 2.14 & 2.30 \(\pm\) 2.66 & 2.30 \(\pm\) 1.93 & \textless{}0.001 \({}^{\dagger}\) & 0.55 \\  & \(p\) Repeat Means & \(<\)0001 \({}^{\ast}\) & \(<\)0001 \({}^{\ast}\) & \(<\)0001 \({}^{\ast}\) & \(<\)0001 \({}^{\ast}\) & 0.55 \\  & Effect Size & 0.40 & 0.36 & 0.42 & & \\ \hline \multirow{8}{*}{KF MVIC (Kg)} & M1 (Mean \(\pm\) sd) & 9.61 \(\pm\) 3.89 & 13.83 \(\pm\) 6.40 & 11.76 \(\pm\) 5.89 & 0.017 \({}^{\dagger}\) & 0.20 \\  & M2 (Mean \(\pm\) sd) & 8.90 \(\pm\) 3.82 & 14.07 \(\pm\) 6.05 & 12.14 \(\pm\) 5.79 & 0.001 \({}^{\dagger}\) & 0.26 \\  & M3 (Mean \(\pm\) sd) & 8.65 \(\pm\) 3.75 & 15.76 \(\pm\) 6.86 & 12.52 \(\pm\) 5.93 & \textless{}0.001 \({}^{\dagger}\) & 0.34 \\ \cline{1-1}  & \(\Delta\)1 (M2-M1) & \(-\)0.71 \(\pm\) 1.25 & 0.25 \(\pm\) 2.59 & 0.39 \(\pm\) 2.46 & 0.117 & 0.14 \\ \cline{1-1}  & \(\Delta\)2 (M3-M1) & \(-\)0.96 \(\pm\) 1.38 & 1.94 \(\pm\) 2.71 & 0.76 \(\pm\) 2.70 & \textless{}0.001 \({}^{\dagger}\) & 0.33 \\ \cline{1-1}  & \(p\) Repeat Means & \(<\)0001 \({}^{\ast}\) & \(<\)0001 \({}^{\ast}\) & 0.185 (\(\pm\)s) & & \\ \cline{1-1}  & Effect Size & 0.25 & 0.29 & 0.095 & & \\ \hline \hline \end{tabular}  
* Notes: \({}^{\ast}=p<0.05\) based on ANOVA for repeated measures between moments; \({\dagger}=p<0.05\) for comparisons between the control group and Group A; \({\ddagger}=p<0.05\) for comparisons between the control group and Group B; M1 refers to the first moment of evaluation, corresponding to the baseline level; M2 refers to the second moment of evaluation; M3 refers to the third moment of evaluation, which occurred at the end of the study.  
\end{table} 
Table 1: Description of maximum knee extensor flexor voluntary isometric contraction in each group for the three moments of the program. Both experimental groups (Group A and Group B) performed the same multicomponent training exercises.