24-Week Water Aerobics Program for Adults and Older Adults at Different Intensity Levels

The countermovement jump was used to assess the explosive strength of the lower limbs. Participants were instructed to perform three countermovement jumps, aiming to jump as high as possible, with one minute of rest between each jump. A higher jump height indicates a better score in this evaluation. The mean value of the three jumps was considered for the test.

The explosive strength of the upper limbs was measured by having participants throw a 3-kilogram medicine ball, with the best scores achieved by throwing the ball as far as possible. Three throws were performed, and the mean value was used in this test.

The chair stand test was used to evaluate the endurance strength of the lower limbs. Participants sat in the center of a chair with a straight back and feet shoulder-width apart and in full contact with the floor. They then rose to maximum extension and returned to the initial sitting position, aiming to complete as many repetitions as possible within a 30-second.

The arm curl test assessed the upper limbs' endurance strength. Participants were seated in a chair with a straight back and their feet flat on the floor, holding a 2 kg dumbbell in their dominant hand. They were instructed to perform as many correct flexions as possible within a 30-second time limit.

A bioimpedance balance was used for this test, with participants being barefoot and dressed in minimal clothing.

The body mass index (BMI) was calculated by dividing the body mass value by the height squared (kg/m^2). For this, each participant's height was measured using a precision stadiometer with a scale of 0.001 m. For the correct extraction of this test, participants were barefoot.

Blood samples were collected before exercise (after a 15-minute rest period) and at least 2 hours after the last meal.

The automatic blood pressure monitor was used to measure the participants' blood pressure after seated and rested for 20 minutes.

Resting heart rate was assessed using an automatic blood pressure monitor, after the participant was seated and resting for at least 20 minutes.

The WHOQOL-BREF (Portuguese version) questionnaire, consisting of 26 items, was used to evaluate the participants' quality of life. Of the 26 items, 2 pertain to general quality of life and general health, while the remaining 24 items assess the perception of quality of life in 4 domains: physical, psychological, social relationships, and environment. Higher scores indicate a higher quality of life in each domain.