Quellenverzeichnis

A

Afonso, J. et al. (2021): The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness. Frontiers in Physiology, 12, 677581. Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8133317/ DOI: https://doi.org/10.3389/fphys.2021.677581

Arntz, F. et al. (2025): Exercise Snacks as a Strategy to Interrupt Sedentary Behavior: A Systematic Review of Health Outcomes and Feasibility. Healthcare, 13(24), 3216. Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12732512/ DOI: https://doi.org/10.3390/healthcare13243216

B

Bauer, C. M. et al. (2022): Acute Effects of Sedentary Behavior on Ankle Torque Assessed with a Custom-Made Electronic Dynamometer. Journal of Clinical Medicine, 11(9), 2474. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9105601/ DOI: https://doi.org/10.3390/jcm11092474

Borisov, I. M. et al. (2023): Exploring the history of exercise rehabilitation for the expansion of future rehabilitation projects. Journal of Exercise Rehabilitation, 19(4), 187–189. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC10468291/ DOI: https://doi.org/10.12965/jer.2346314.157

British Journal of Sports Medicine (2025): Exercise snacks may boost cardiorespiratory fitness of physically inactive adults. Link: https://bmjgroup.com/exercise-snacks-may-boost-cardiorespiratory-fitness-of-physically-inactive-adults/

Bull, F. C., Al-Ansari, S. S., Biddle, S. et al. (2020): World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, World Health Organization. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC7719906/ DOI: https://doi.org/10.1136/bjsports-2020-102955

C

Choi, H. Y. et al. (2017): Morning and evening exercise. Open Access Journal of Sports Medicine, 8, 239–249. Link: https://pubmed.ncbi.nlm.nih.gov/28664065/ DOI: https://doi.org/10.2147/OAJSM.S143370

D

Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., Dugué, B. (2018): An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology, University of Poitiers. Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/ DOI: https://doi.org/10.3389/fphys.2018.00403

E

Eils, E., Rosenbaum, D. (2001): A multi-station proprioceptive exercise program in patients with ankle instability. Medicine & Science in Sports & Exercise, 33(12), 1991–1998. Link: https://www.asklepios.com/konzern/gesundheitsmagazin/gesund-leben/fitness/sprunggelenk

F

Fournier, M., d'Arripe-Longueville, F., Radel, R. (2017): Effects of circadian cortisol on the development of a health habit. Health Psychology, 36(11), 1059–1064. Link: https://pubmed.ncbi.nlm.nih.gov/28650196/ DOI: https://doi.org/10.1037/hea0000510

G

Garber, C. E., Blissmer, B., Deschenes, M. R. et al. (2011): American College of Sports Medicine Position Stand. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in Sports & Exercise, American College of Sports Medicine. Link: https://pubmed.ncbi.nlm.nih.gov/21694556/ DOI: https://doi.org/10.1249/MSS.0b013e318213fefb

H

Hágymási, K. et al. (2008): Stretching to reduce work-related musculoskeletal disorders: a systematic review. Journal of Safety Research, 39(2), 169–178. Link: https://pubmed.ncbi.nlm.nih.gov/18461255/ DOI: https://doi.org/10.1016/j.jsr.2007.12.003

Hedge, A. (2017): Health Issues and Injury Risks Associated With Prolonged Sitting and Sedentary Lifestyles. Workplace Health & Safety, 66(6), 285–290. Link: https://pubmed.ncbi.nlm.nih.gov/29251259/ DOI: https://doi.org/10.1177/2165079917737558

Hotta, T. et al. (2016): Effect of home-based training using a slant board with dorsiflexed ankles on walking function in post-stroke hemiparetic patients. Journal of Physical Therapy Science, 28(8), 2353–2357. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC5011595/ DOI: https://doi.org/10.1589/jpts.28.2353

K

Kongsgaard, M., Aagaard, P., Roikjaer, S., Olsen, D., Jensen, M., Langberg, H., Magnusson, S. P. (2006): Decline eccentric squats increases patellar tendon loading compared to standard eccentric squats. Clinical Biomechanics, 21(7), 748–754. Link: https://www.clinbiomech.com/article/S0268-0033(06)00056-8/abstract DOI: https://doi.org/10.1016/j.clinbiomech.2006.03.011

L

Lauersen, J. B. et al. (2024): Stretching intervention can prevent muscle injuries: a systematic review and meta-analysis. Sport Sciences for Health. Link: https://link.springer.com/article/10.1007/s11332-024-01213-9 DOI: https://doi.org/10.1007/s11332-024-01213-9

Leskinen, T. et al. (2019): Reduced physical activity in young and older adults: metabolic and musculoskeletal implications. Therapeutic Advances in Endocrinology and Metabolism. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6878603/ DOI: https://doi.org/10.1177/2042018819888824

M

Menzies, P. et al. (2010): Blood lactate clearance during active recovery after an intense running bout depends on the intensity of the active recovery. Journal of Sports Sciences, 28(9), 975–982. Link: https://pubmed.ncbi.nlm.nih.gov/20544484/ DOI: https://doi.org/10.1080/02640414.2010.481721

P

Park, J. (2015): Impact of decline-board squat exercises and knee joint angles on the muscle activity of the lower limbs. Journal of Physical Therapy Science, 27(8), 2617–2619. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC4563327/ DOI: https://doi.org/10.1589/jpts.27.2617

Pollock, A. S., Durward, B. R., Rowe, P. J., Paul, J. P. (2000): What is balance?. Clinical Rehabilitation, Queen Margaret University College Edinburgh. Link: https://journals.sagepub.com/doi/10.1191/0269215500cr342oa DOI: https://doi.org/10.1191/0269215500cr342oa

R

Rütten, A., Pfeifer, K. (Hrsg.) (2016): Nationale Empfehlungen für Bewegung und Bewegungsförderung. Bundesministerium für Gesundheit, Bundeszentrale für gesundheitliche Aufklärung (BZgA). Link: https://www.bundesgesundheitsministerium.de/service/publikationen/details/nationale-empfehlungen-fuer-bewegung-und-bewegungsfoerderung

S

Soucie, J. M., Wang, C., Forsyth, A. et al. (2011): Range of motion measurements: reference values and a database for comparison studies. Haemophilia, Centers for Disease Control and Prevention (CDC). Link: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2516.2010.02399.x DOI: https://doi.org/10.1111/j.1365-2516.2010.02399.x

T

Tiller, N. B. et al. (2023): Exercise Snacks and Other Forms of Intermittent Physical Activity for Improving Health in Adults and Older Adults: A Scoping Review. Sports Medicine. Link: https://pubmed.ncbi.nlm.nih.gov/38190022/

V

Van Hooren, B., Peake, J. M. (2018): Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports Medicine, 48(7), 1575–1595. Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5999142/ DOI: https://doi.org/10.1007/s40279-018-0916-2

X

Xiang, M. et al. (2025): Differential benefits of 12-week morning vs. evening aerobic exercise on sleep and cardiometabolic health: a randomized controlled trial. Scientific Reports. Link: https://www.nature.com/articles/s41598-025-02659-8

Y

Young, M. A., Cook, J. L., Purdam, C. R., Kiss, Z. S., Alfredson, H. (2005): Eccentric decline squat protocol offers superior results at 12 months compared with traditional eccentric protocol for patellar tendinopathy in volleyball players. British Journal of Sports Medicine, 39(2), 102–105. Link: https://pubmed.ncbi.nlm.nih.gov/15665207/ DOI: https://doi.org/10.1136/bjsm.2003.010587