# Effects of Stretching and Resistance Training on Psychophysical Awareness: A Pilot Study
## 2 Materials and Methods
### Procedure  
Before the start of the training program, during its progression, and upon completion, participants were assessed using the Sit and Reach Test, a standardized measure of trunk and lower limb flexibility [42]. The test was performed according to the standard protocol [43] under controlled conditions, including consistent time of day, temperature, and location, to enhance reliability. Participants familiarized themselves with the procedure before each assessment. While the Sit and Reach Test primarily assesses flexibility in the posterior chain, its limitations in reflecting overall flexibility are acknowledged. In particular, we recognize that the test involves lumbar spine flexion, which can introduce compensatory movement patterns and may not accurately isolate hamsters flexibility. Furthermore, the outcomes can be influenced by individual anthropometric differences,such as limb and trunk length, which may affect test performance independently of true flexibility levels. Despite these limitations, the test remains a widely accepted, practical tool, and was used consistently across three time points (pre-, mid-, and post-intervention) to monitor relative changes over time within individuals. After initial measurements, participants were randomly assigned to one of two groups using simple randomization to ensure balanced baseline characteristics. Both groups followed their respective twelve-week training programs with three weekly sessions, maintaining habitual physical activity but refraining from additional flexibility or resistance training. The protocol adopted by the experimental group focused on multi-joint exercises performed against resistance, aiming to increase both flexibility and muscle strength. The selected exercises included complex movements engaging multiple muscle groups simultaneously to enhance neuromuscular coordination and movement control. During each training session, participants performed five fundamental exercises targeting both lower and upper body strength. Each exercise was executed in three sets of eight repetitions, with a 90-s rest period between sets. This prescription was chosen based on evidence supporting strength and hypertrophy development while balancing neuromuscular fatigue and recovery [44]. The three-set structure provided adequate training volume for adaptation [45], while eight repetitions per set optimized both strength and muscular endurance [46]. The 90-s rest period was selected to allow sufficient recovery while maintaining training intensity and minimizing excessive fatigue, which is crucial for sustained performance and injury prevention [47]. The load was adjusted based on individual capabilities, following a gradual progression principle to promote optimal adaptation and reduce injury risk. The lower-body exercises included the stiff-leg deadlift, which emphasized the hamstrings and glutes through a hip-hinge movement, and the squat, a compound exercise targeting the quadriceps, glutes, and core stability. For the upper body, participants performed the bench press, focusing on the pectorals, triceps, and shoulders, the military press, which develops shoulder strength, and the landmine press, a unilateral pressing movement engaging the shoulders, triceps, and core stability. This structured program ensured progressive overload and balanced muscle development. The complete training protocol is detailed in Table 1. The resistance load started at 50% of the participant's estimated one-repetition maximum (1 RM) and was progressively increased every two weeks by approximately 5-10%, ensuring continued overload and adaptation. The 1 RM value was estimated through a submaximal test, in which participants performed the maximum number of possible repetitions with a known load. Subsequently, the 1 RM value was calculated using the [PERSON]'s 1-RM calculation formula (1 RM = weight \(\div\) [(1.0278) \(-\) (0.0278 \(\times\) repetitions)] [48]) to ensure a reliable estimate without exposing the athletes to the risk of injury.