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ASSESSMENTS
MVPA
Perceived
Stress
BMI
Injury statusSleep
Self-rated
fitness
Exercise
Consistency
Programme readiness scoring
Beginner Intermediate Advanced
Preferences and Goals
Cardio-based
programme
Cardio Focus Beginner (Walking)
Cardio Focus Beginner (Walk/Jog)
Cardio Focus Beginner (Running)
Cardio Focus Beginner (Cycling)
Cardio Focus Intermediate (Walk/Jog)
Cardio Focus Intermediate (Running)
Cardio Focus Intermediate (Cycling)
Cardio Focus Advanced (Walk/Jog)
Cardio Focus Advanced (Running)
Cardio Focus Advanced (Cycling)
Strength-based
programme
Strength Focus Beginner
Strength Focus: Intermediate
Strength Focus: Advanced
Figure 1: Physical activity programme allocation algorithm process overview flow chart.
Key: Each assessment has a three-category
score that corresponds with programming.
1 = Beginner score
2 = Intermediate score
3 = Advanced score
Self-rated fitness 1
1. < Poor
2. Average
3. > Very fit
Perceived Stress Level 2,3
1. High stress (27-40)
2. Moderate stress (14-26)
3. Low stress (0-13)
Injury status 4
1. Yes, injury that somewhat affects physical
activity engagement
2. Yes, minor injury that does not affect
physical activity engagement
3. None
Body mass index 5
1. >30
2. 25-30
3. <25
MVPA weekly minutes 6
1. <150 minutes per week
2. 150-300 minutes per week
3. >300 minutes per week
Exercise Participation Consistency 7
1. Not achieving
2. Yes achieving
3. Yes achieving
Sleep duration 8
1. <7 hours
2. 7-8 hours
3. >8 hours
Evidence-based physical activity programme readiness allocation algorithm (PRAA)
PRAA Scoring and Determination of Physical Activity Programme Intensity Level
For each of the seven outcomes, a score of 1, 2, or 3 corresponded to score contribution for either a beginner,
intermediate or advanced programme, respectively. The programme intensity that received the highest sum
score derived across the seven assessment outcomes determined the final programme intensity allocation. If
multiple programme scores were tied, the lower intensity programme option was allocated.
PRAA Component 1: Self-rated Fitness
Self-rated physical fitness has demonstrated strong correlations with measures of cardiorespiratory fitness 1.
One question “How would you rate your physical fitness right now?” was coded by participants as either
“Poor”, “Average”, or “Very fit”, which corresponded as scores 1 (beginner), 2 (intermediate), or 3 (advanced,
respectively.
PRAA Component 2: Perceived Stress Level
Psychological stress and physical activity are considered to be reciprocally related, and evidence suggests
excessive stress levels are associated with impaired physical activity engagement 3. Perceived stress levels were
measured utilizing the Perceived Stress Scale, a 10-item self-report questionnaire for assessment of
psychological stress 2. Perceived Stress Scale scores of 27-40, 14-26, and 0-13 2 were coded as 1 (beginner), 2
(intermediate), or 3 (advanced), respectively.
PRAA Component 3: Physical Injury Status
Prior to intervention allocation, participants were excluded from study inclusion if significant injuries were
present that had not been examined by a medical professional and/or if medical clearance was deemed
necessary prior to engagement in a physical activity programme after completion of the 2020 Physical Activity
Readiness Questionnaire for Everyone (PAR-Q+) 4. After passing preceding eligible requirements, participants
were asked to select one following answer that best represents their current injury status. Response “Yes, injury
that somewhat affects physical activity engagement”, “Yes, minor injury that does not affect physical activity
engagement”, and “No injuries” were coded as 1 (beginner), 2 (intermediate), or 3 (advanced), respectively.
PRAA Component 4: Body Mass Index (BMI)
Evidence suggests a significant negative correlation between obesity and cardiorespiratory fitness exists 9. Well
established BMI categories were calculated 5 as ≥30 kg/m2, 25-29.9 kg/m2, and <25 kg/m2, which were coded as
1 (beginner), 2 (intermediate), or 3 (advanced), respectively.
PRAA Component 5: Weekly Moderate to Vigorous Physical Activity (MVPA)
World Health Organization 2020 guidelines on physical activity and sedentary behaviour advocate adults
should undertake 150–300 minutes of moderate-intensity, or 75–150 min of vigorous-intensity physical activity,
or some equivalent combination of moderate-intensity and vigorous-intensity aerobic physical activity per week
6. Accordingly, participants who achieved baseline MVPA per week of <150 minutes, 150-300 minutes, or
>300 minutes were coded as 1 (beginner), 2 (intermediate), or 3 (advanced), respectively.
PRAA Component 6: Exercise Participation Consistency
Exercise participation consistency is associated with greater MVPA and cardiorespiratory fitness 7,10. Exercise
participation consistency was defined as performing planned, structured physical activity at least 30 minutes at
moderate intensity on at least 3 d·wk−1 for at least the last 3 months 7. Participants who did not achieve this
criterion were coded as 1 (beginner) and for those that achieved this criteria, a score was contributed to both 2
(intermediate) and 3 (advanced).
PRAA Component 7: Average Sleep Duration Per Night
Short sleep is associated with poor health outcomes, including cardiorespiratory fitness. Sleep duration
guidelines proposed for adults from 18 to 64 years is 7−9 hours per night 8. Accordingly, average sleep duration
per night of <7 hours, 7-8 hours, and >8 hours were coded as 1 (beginner), 2 (intermediate), or 3 (advanced),
respectively.
References
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cardiorespiratory fitness, muscular strength, and body composition. https://doi.org/10.1111/sms.13918. Scandinavian
Journal of Medicine & Science in Sports. 2021/05/01 2021;31(5):1086-1095. doi:https://doi.org/10.1111/sms.13918
2. Lee E-H. Review of the Psychometric Evidence of the Perceived Stress Scale. Asian Nursing Research.
2012/12/01/ 2012;6(4):121-127. doi:https://doi.org/10.1016/j.anr.2012.08.004
3. Stults-Kolehmainen MA, Sinha R. The Effects of Stress on Physical Activity and Exercise. Sports Medicine.
2014/01/01 2014;44(1):81-121. doi:10.1007/s40279-013-0090-5
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2020 PAR-Q+. The Health & Fitness Journal of Canada. 12/30 2019;12(4):58-61. doi:10.14288/hfjc.v12i4.295
5. NCD Risk Factor Collaboration (NCD-RisC). Trends in adult body-mass index in 200 countries from 1975 to
2014: a pooled analysis of 1698 population-based measurement studies with 19·2 million participants. The Lancet.
2016/04/02/ 2016;387(10026):1377-1396. doi:https://doi.org/10.1016/S0140-6736(16)30054-X
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sedentary behaviour. British Journal of Sports Medicine. 2020;54(24):1451-1462. doi:10.1136/bjsports-2020-102955
7. Riebe D, Franklin BA, Thompson PD, et al. Updating ACSM’s Recommendations for Exercise Preparticipation
Health Screening. Medicine & Science in Sports & Exercise. 2015;47(11):2473-2479.
doi:10.1249/mss.0000000000000664
8. Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation’s updated sleep duration
recommendations: final report. Sleep Health. 2015/12/01/ 2015;1(4):233-243.
doi:https://doi.org/10.1016/j.sleh.2015.10.004
9. Myers J, McAuley P, Lavie CJ, Despres J-P, Arena R, Kokkinos P. Physical Activity and Cardiorespiratory
Fitness as Major Markers of Cardiovascular Risk: Their Independent and Interwoven Importance to Health Status.
Progress in Cardiovascular Diseases. 2015/01/01/ 2015;57(4):306-314. doi:https://doi.org/10.1016/j.pcad.2014.09.011
10. Schumacher LM, Thomas JG, Raynor HA, et al. Relationship of Consistency in Timing of Exercise Performance
and Exercise Levels Among Successful Weight Loss Maintainers. https://doi.org/10.1002/oby.22535. Obesity. 2019/08/01
2019;27(8):1285-1291. doi:https://doi.org/10.1002/oby.22535