Quantitation of resistance training using the session rating of perceived exertion method

The purpose of this study was to apply the session rating of perceived exertion (RPE) method, which is known to work with aerobic training, to resistance training. Ten men (26.1 +/- 10.2 years) and 10 women (22.2 +/- 1.8 years), habituated to both aerobic and resistance training, performed 3 x 30 minutes aerobic training bouts on the cycle ergometer at intensities of 56%, 71%, and 83% Vo(2) peak and then rated the global intensity using the session RPE technique (e.g., 0-10) 30 minutes after the end of the session. They also performed 3 x 30 minutes resistance exercise bouts with 2 sets of 6 exercises at 50% (15 repetitions), 70% (10 repetitions), and 90% (4 repetitions) of 1 repetition maximum (1RM). After each set the exercisers rated the intensity of that exercise using the RPE scale. Thirty minutes after the end of the bout they rated the intensity of the whole session and of only the lifting components of the session, using the session RPE method. The rated intensity of exercise increased with the %Vo(2) peak and the %1RM. There was a general correspondence between the relative intensity (%Vo(2) peak and % 1RM) and the session RPE. Between different types of resistance exercise at the same relative intensity, the average RPE after each lift varied widely. The resistance training session RPE increased as the intensity increased despite a decrease in the total work performed (p < 0.05). Mean RPE and session RPE-lifting only also grew with increased intensity (p < 0.05). In many cases, the mean RPE, session RPE, and session RPE- lifting only measurements were different at given exercise intensities (p < 0.05). The session RPE appears to be a viable method for quantitating the intensity of resistance training, generally comparable to aerobic training. However, the session RPE may meaningfully underestimate the average intensity rated immediately after each set.     

Relation between total body load and session rating of perceived exertion in professional soccer players

The aims of this study were to assess (a) the validity of total body load (TBL)-obtained from the global position system (GPS) devices-to quantify soccer training load, assessing its relationship with session rating of perceived exertion (session-RPE) and (b) to analyze the differences in terms of TBL and session-RPE among defenders, midfielders, and forwards. Twenty-two professional soccer players (Spanish first division, season 2007-2008; 26.74 ± 4.2 years; height 179.74 ± 4.04 cm; weight 73.7 ± 3.35 kg) participated in the study. During 13 training sessions composed predominantly of small-sided games, TBL and RPE multiplied by the minutes of session duration were determined using GPS and the 21-point scale, respectively. In each session, data from 10 players randomly selected and classified according to player position (defenders, midfielders, and forwards) were collected. Although session-RPE was a significant predictor of TBL (β = 0.23, p < 0.05), this method only accounted for 5% of the variance in TBL. No significant differences in terms of TBL and session-RPE were found regarding player position. The results of this study suggest that TBL is not a valid measure to quantify training load because it is not strongly correlated with session-RPE. Furthermore, TBL and session-RPE in small-sided soccer games do not vary according to player positions.     

Comparison of heart rate and session rating of perceived exertion methods of defining exercise load in cyclists

The aim of this study was to analyze the competition load using the session rating of perceived exertion (RPE) during different professional cycling races and to assess its validity using the competition load based on heart rate (HR). During 2 consecutive seasons, 12 professional cyclists (mean ± SEM: age 25 ± 1 years, height 175 ± 3 cm, body mass 65.9 ± 2.0 kg, and V(O2)max 78.5 ± 1.7 ml · kg(-1) · min(-1)) competed in 5-, 7-, and 21-day cycling races. The HR response and session RPE were measured during the races to calculate the competition load based on the training impulse of the HR (TRIMP(HR)) and RPE data (TRIMP(RPE)). The highest (p < 0.05) TRIMP(RPE) was observed in 21-day races. However, the higher (p < 0.05) TRIMP(HR) was found in 5- and 7-day races. When TRIMP(HR) and TRIMP(RPE) were normalized by competing distance, neither TRIMP(HR) · km(-1) nor TRIMP(RPE) · km(-1) was significantly different between the analyzed cycling races. We found significant (p < 0.001) correlations between TRIMP(HR) and TRIMP(RPE) (r = 0.75) and between TRIMP(HR) · km(-1) and TRIMP(RPE) · km(-1) (r = 0.90). In conclusion, this study showed that the session RPE can be used to quantify the competition load during professional cycling races. This method can be a useful and noninvasive tool for coaches to monitor and control the training load in cyclists.     

Comparison of kettlebell swings and treadmill running at equivalent rating of perceived exertion values

The purpose of this study was to compare metabolic demand of a kettlebell (KB) swing routine with treadmill (TM) running at equivalent rating of perceived exertion (RPE). Thirteen subjects (11 male, 2 female, age = 21.4 ± 2.1 years, weight = 73.0 ± 9.2 kg) completed a 10-minute KB swing routine consisting of 35-second swing intervals followed by 25-second rest intervals. Men used a 16-kg KB, and women used an 8-kg KB. After 48 hours of rest, the subjects completed a 10-minute TM run at equivalent RPEs as measured during the swing workout. Metabolic data were monitored each minute during each exercise using an automated cart, with the final 7 minutes used for analysis. The RPE and heart rate (HR) recorded at minutes 5, 7, 9, and 10 increased by 2-3 and 7-9%, respectively, for each exercise, producing a significantly increasing pattern but no significant difference between exercises. Average HR and RPE were not significantly different between KB and TM and averaged 90 and 89%, respectively, of age-predicted HRmax. Oxygen consumption, METS, pulmonary ventilation, and calorie expenditure were significantly higher for TM (25-39%) than for KB. Respiratory exchange ratio (TM = 0.94 ± 0.04, KB = 0.95 ± 0.05) and respiratory rate (TM = 38 ± 7, KB = 36 ± 4 b·min) were not significantly different between the exercises at any time point. During TM and KB exercises matched for RPE, the subjects are likely to have higher oxygen consumption, work at a higher MET level, and burn more kilocalories per minute during TM running than during KB swings. However, according to the American College of Sports Medicine standards, this KB drill could provide sufficient exercise stress to produce gains in aerobic capacity.     

Effect of training on the rating of perceived exertion at the ventilatory threshold

The purpose of this study was to determine the effect of training on the rating of perceived exertion (RPE) at the ventilatory threshold. College students were assigned to either training (n = 17) or control (n = 10) groups. Trainers completed 18 interval training sessions (five X 5 min cycling at 90-100% VO2max) and 8 continuous training sessions (40 min running or cycling) in 6 weeks. Pre- and post-training, cardiorespiratory, metabolic, and perceptual variables were measured at the ventilatory threshold during graded exercise tests on a cycle ergometer. Ventilatory threshold was that point above which VE X VO2-1 increased abruptly relative to work rate. Post-training means of trained and control subjects were compared using analysis of covariance, with pre-training values as covariates. Following training, the adjusted means for the trained subjects were significantly greater (p less than 0.05) than for controls for VO2max (6%), and for work rate (20%), VO2 (23%), and %VO2max (13%) at the ventilatory threshold. However, adjusted means for RPE at the ventilatory threshold were not significantly different (2%). Both before and after training, exercise at the ventilatory threshold was perceived as 'somewhat hard' to 'hard' (RPE = 13-15) by both groups. The relationship between RPE and %VO2max was altered by training, with trained subjects having a lower RPE at a given %VO2max. It is concluded that RPE at the ventilatory threshold is not affected by training, despite that after training the ventilatory threshold occurs at a higher work rate and is associated with higher absolute and relative metabolic and cardiorespiratory demands.     

The effects of specificity of training on rating of perceived exertion at the lactate threshold

To determine the effects of cycle and run training on rating of perceived exertion at the lactate threshold (LT), college men completed a 40-session training program in 10 weeks (n = 6 run training, n = 5 cycle training, n = 5 controls). Pre- and post-training variables were measured during graded exercise tests on both the bicycle ergometer and treadmill. ANOVA on the pre- and post-training difference scores resulted in similar improvements in VO2max for both testing protocols, regardless of training mode. The run training group increased VO2 at the LT by 58.5% on the treadmill protocol and by 20.3% on the cycle ergometer. Cycle trainers increased VO2 LT only during cycle ergometry (+38.7%). No changes were observed in the control group. No differences for RPE at the LT were found before or after training, or between testing protocols for any group. Perception of exercise intensity at the LT ranged from "very light" to "light". The relationship between RPE and %VO2max was altered by the specific mode of training, with trained subjects having a lower RPE at a given %VO2max (no change in RPE at max.). It was concluded that RPE at the LT was not affected by training, despite the fact that after training the LT occurs at a higher work rate and was associated with higher absolute and relative metabolic and cardiorespiratory demands.     

Regulating explosive resistance training intensity using the rating of perceived exertion

Explosive resistance training (ERT) improves older adults' strength and power, and methods to make this form of training more accessible and useful to older adults are needed. The purpose of this study was to evaluate whether the rating of perceived exertion (RPE) scale would predict a broad range of ERT intensities on the leg press with older adults. If successful, then a load-RPE relationship could be used to regulate the intensity of training loads for ERT with older adults, allowing the elimination of maximal strength testing. Twenty-one older adults (≥65 years) with resistance training experience took part in 2 testing sessions. Session 1: Subjects performed high-velocity repetitions on the leg press for up to 9 loads (from 60 to 140% body weight) presented in quasi-randomized order, and then reported their RPE for each load. Session 2: A 1 repetition maximum (1RM) strength test was conducted. Regression analysis revealed that the average RPE across subjects for each load strongly predicted the average %1RM across subjects (R2 = 99.5%; p < 0.001). This allows the establishment of a load-RPE relationship for use in selecting ERT loads for older adults on the leg press. For example, high-intensity loads (70-90% 1RM) that would elicit both strength and power gains when used with ERT aligned with an RPE of 14-16. Lighter loads that may be useful for training for power, but not strength (<70% 1RM), were identified with RPE scores of 13 and lower. The load-RPE relationship may simplify the regulation of intensity of ERT with older adults on the leg press, where the exercising older adult could be guided to select loads according to their RPE.     

Concurrent validity of an OMNI rating of perceived exertion scale for bench stepping exercise

To develop and validate a modified OMNI rating of perceived exertion (RPE) scale for use during bench stepping exercise (OMNI-BS). Thirty women (age: 19.8 ± 1.8 years) undertook 2 experimental trials, separated by 7 days. Concurrent validity was established by examining the relation between physiological criterion variables, oxygen consumption (VO2), and heart rate (HR), with the concurrent variable, RPE from OMNI-BS, during 2 trials in which the intensity increased linearly (test 1) and intermittently (test 2). The first test consisted of 3-minute stages. Subjects stepped up and down on the bench at 120 b·min(-1). The test was terminated owing to subject fatigue. Exercise intensity increased as bench height increased every 3 minutes. The second test consisted of three 3-minute exercise bouts that reproduced exercise stage 1 (low intensity), stage 3 (moderate intensity), and stage 5 (high intensity) performed in the first test. The order of these 3 exercise bouts was counterbalanced. Intraclass correlation analysis from experimental trials indicated a strong positive association between RPE and VO2 (r = 0.96 and r = 0.95) and HR (r = 0.95 and r = 0.95). Concurrent validity for the OMNI-BS RPE scale was established for women performing bench stepping exercise.     

Methodical aspects of perceived exertion rating and its relation to pedalling rate and rotating mass.

Methodical aspects of the relationship between pedalling rate and rotating mass and perceived exertion rating (PER; Borg, 1962) were studied in trained, untrained, and ill subjects in bicycle ergometry. Pedalling rate varied between 40 and 100 rpm, work load steps were 5, 10, 15 and 20 mkp/sec in the healthy subjects, and 2.5, 5, 7.5 and 10 mkp/sec in the patients. PER decreased with increasing pedalling rate in all healthy subjects. In the patients, PER increased moderately at work load of 2.5 mkp/sec, but decreased at higher work loads up to 80 rpm, followed by a slight increase at 100 rpm. Higher mass of the flywheel, studied in 6 trained subjects, lowered the PER insignificantly. In the healthy subjects, test criteria, such as reproducibility, reliability, sensitivity, and linearity remained almost unaffected by pedalling rate. In patients, increasing pedalling speed diminished reproducibility and sensitivity. The strictness of the PER work load relationship is lowered at higher pedalling rate, especially at 100 rpm. When using the PER scale, pedalling rate has to be considered as an factor of main influence.     

A comparison of response and production protocols for assessing perceived exertion

Two cycle ergometer protocols for assessing perceived exertion were compared before and after a fatiguing run. In the response (R) protocol, the subject rated the perceived exertion (RPE) of a series of power outputs assigned by the investigator. In the production (P) protocol, the investigator selected the RPE values and the subject adjusted his power output using a hand-held control. The relationship between RPE and power output (the regression coefficient and the slope and intercept of the regression line) was the same for both protocols. Fatigue due to the run caused a small increase in RPE (average 1.5 units) at a given exercise intensity and a commensurate decrease in power output (average 19 W) for a given RPE. The P protocol is safer than the R protocol because it makes no assumptions with regard to the physical condition of the subject. It is superior to the R protocol because it is an interval scale. These advantages suggest that the P protocol should be used instead of, or at least in addition to, the more traditional R protocol.     

Quantifying session ratings of perceived exertion for field-based speed training methods in team sport athletes

ABSTRACT: Lockie, RG, Murphy, AJ, Scott, BR, and Janse de Jonge, XAK. Quantifying session ratings of perceived exertion for field-based speed training methods in team sport athletes. J Strength Cond Res 26(10): 2721-2728, 2012-Session ratings of perceived exertion (session RPE) are commonly used to assess global training intensity for team sports. However, there is little research quantifying the intensity of field-based training protocols for speed development. The study's aim was to determine the session RPE of popular training protocols (free sprint [FST], resisted sprint [RST], and plyometrics [PT]) designed to improve sprint acceleration over 10 m in team sport athletes. Twenty-seven men (age = 23.3 ± 4.7 years; mass = 84.5 ± 8.9 kg; height = 1.83 ± 0.07 m) were divided into 3 groups according to 10-m velocity. Training consisted of an incremental program featuring two 1-hour sessions per week for 6 weeks. Subjects recorded session RPE 30 minutes post training using the Borg category-ratio 10 scale. Repeated measures analysis of variance found significant (p < 0.05) changes in sprint velocity and session RPE over 6 weeks. All groups significantly increased 0- to 5-m velocity and 0- to 10-m velocity by 4-7%, with no differences between groups. There were no significant differences in session RPE between the groups, suggesting that protocols were matched for intensity. Session RPE significantly increased over the 6 weeks for all groups, ranging from 3.75 to 5.50. This equated to intensities of somewhat hard to hard. Post hoc testing revealed few significant weekly increases, suggesting that session RPE may not be sensitive to weekly load increases in sprint and plyometric training programs. Another explanation, however, could be that the weekly load increments used were not great enough to increase perceived exertion. Nonetheless, the progressive overload of each program was sufficient to improve 10-m sprint performance. The session RPE values from the present study could be used to assess workload for speed training periodization within a team sports conditioning program.     

Critical power can be estimated from nonexhaustive tests based on rating of perceived exertion responses

The purpose of this study was to evaluate a novel procedure, based on the perceived exertion threshold (PET) concept, involving non-exhaustive tests (PET14-17) to estimate critical power (CP), as well as to examine the reproducibility of these indices. Twenty young men performed 2 trials (Trial 1 and Trial 2) of 4 exhaustive predictive tests to estimate CP, PET, and PET14-17. The slope coefficients of the regression lines corresponding to the ratings of perceived exertion (RPE) versus time relationship (y axis) obtained during the predictive tests were plotted against the power outputs (x axis) to estimate PET. PET was calculated as the intersection point of the regression line in the power axis. The 14-17 RPE range of each predictive test was modeled using the same mathematical procedures used to estimate PET14-17. CP was derived from the power-time hyperbolic equation. Analysis of variance revealed no significant differences among CP (189-194 W), PET (190-191 W) and PET14-17, (191-195 W). The correlations between CP and PET (r = 0.87), CP and PET14-17 (r = 0.89), and PET and PET14-17 (r = 0.88) were all strong. Additionally, the bias +/- limits of agreement when plotting CP and PET was -2.16 +/- 31.60 W, and -5.70 +/- 31.21 W when comparing CP and PET14-17. Relatively high reproducibility levels of CP (ICC = 0.96), PET (ICC = 0.85) and PET14-17 (ICC = 0.83) were recorded in the test-retest fashion. It can be concluded that the PET14-17 can be utilized with relatively high accuracy and reproducibility to estimate CP without causing exhaustion in the subjects.     

A comparison of physiological responses and rating of perceived exertion between high-impact and low-impact aerobic dance sessions

The aim of this study was to compare the exercise intensity and rating of perceived exertion (RPE) of a high-impact (HIP) and a low-impact (LIP) university aerobic dance session. Ten women [mean (SD) age 22.9 (2.6) years] took part in the study. An incremental treadmill test was performed by each subject to determine maximum oxygen consumption (V˙O_{2 max} ) and maximum heart rate (HR _max ). The measured V˙O_{2 max} [mean (SD)] was 49.0 (7.5) ml · kg⁻¹ · min⁻¹. The subjects were randomly assigned to LIP and HIP sessions (i.e. five of the subjects participated in the HIP session first, and the other five participated in the LIP session first). In a laboratory, heart rate, oxygen uptake and RPE were measured throughout each session for each subject. Expired air was collected continuously throughout the sessions using Douglas bags (ten bags over a 30-min period). The sessions consisted of 20 min of aerobic exercise (bags 1–7) followed by 5 min of local muscular endurance exercise (bags 8 and 9) and 5 min of flexibility exercises (bag 10). The mean intensity of the aerobic section of the LIP and HIP sessions was 51.6% and 64.7% V˙O_{2 max} , respectively. Ninety-five percent confidence intervals for the average difference between the HIP and LIP sessions demonstrate that the %V˙O_{2 max} was between 12% and 14% higher for the HIP session. The mean %HR _max for the LIP and HIP sessions was 71.4% and 76.7%, respectively, with the %HR _max in the HIP session being between 5.4% and 7.2% higher on average than that of the LIP session. On average, the RPE for the aerobic section of the HIP session (12.1) was consistently higher than that of the LIP session (11.1). HIP activity has the potential to maintain/improve the aerobic fitness of its participants. According to the literature, the exercise intensity elicited by LIP activity may have a limited training effect for the population utilised in this study, and for some individuals may result in detraining. Conversely, LIP activities may be an appropriate mode of exercise for overweight and unfit individuals. Accepted: 5 January 1998     

Muscle activation, cardiorespiratory response, and rating of perceived exertion in older subjects while walking in water and on dry land.

This study compared the muscle activities, cardiorespiratory responses, and ratings of perceived exertion (RPE) of nine older individuals while walking in water with those obtained while walking on dry land. Electromyography, stride frequency (SF), stride length (SL), oxygen uptake (V O(2)), heart rate (HR), RPE (for breathing and legs, RPE-Br and RPE-Legs, respectively), and blood lactate concentration (BLa) were measured. There were no significant differences in the V O(2), HR, RPE-Br, RPE-Legs or BLa while walking in water and on dry land (moderate and fast speeds). Both in water and on dry land, the V O(2)-HR, V O(2)-walking speed, and HR-walking speed relationships were significantly correlated. The SF and SL while walking in water were significantly lower than on dry land. The %MVCs while walking in water were all significantly lower than on dry land within each speed condition. Conversely, the V O(2), HR, RPE-Br and RPE-Legs, BLa, SL, and %MVC (the rectus femoris, vastus medialis, biceps femoris, and gastrocnemius) while walking in water were significantly higher than on dry land at the same speeds. In conclusion, walking in water elicits higher muscle activities, higher cardiorespiratory responses, and increased perceived exertion levels in older adults than walking on dry land at the same speed.     

Training state improves the relationship between rating of perceived exertion and relative exercise volume during resistance exercises

ABSTRACT: Testa, M, Noakes, TD, and Desgorces, F-D. Training state improves the relationship between rating of perceived exertion and relative exercise volume during resistance exercises. J Strength Cond Res 26(11): 2990-2996, 2012-The aim of this study was to investigate how the rating of perceived exertion (RPE) during resistance exercises was influenced by the exercise volume and athletes' training state. Eighty physical education students (well trained, less well trained, and novices) rated their perceived exertion of multilift sets using the category-ratio scale. These sets were performed with moderate (60-80% of 1-repetition maximum [1RM]) and heavy loads (80-100% of 1RM) involving low volume of exercise (5.5 ± 1.1 reps for moderate and 1.3 ± 0.4 reps for the heavy load) and high volume of exercise (moderate load: 17.5 ± 2.1 reps; high load: 2.9 ± 0.6 reps). The exercise volume of the sets was expressed relatively to individual maximal capacities using the maximum number of repetition (MNR) for the load lifted. General linear model describes that RPE was related to MNR % with a training state effect (p < 0.01) observed only for sets involving a low MNR % and without effect of absolute volume and exercise intensity (high MNR sets: adjusted R = 0.65 and 0.78 and low MNR sets adjusted R = 0.37 and 0.34 in low MNR tests). High standard errors of estimated relative volume appeared when using the RPE from low exercise volume sets (12.8 and 14.4% of actual relative volume). Coaches should consider the RPE resulting from high exercise-induced physical strain to estimate the actual relative volume and to estimate the individual MNR at a given load.     

Heart rate and perceived exertion during self-selected intensities for exergaming compared to traditional exercise in college-age participants

Exergames may be useful for promoting physical activity in younger populations. Heart rate (HRs) responses and rating of perceived exertion (RPE) at self-selected intensities were compared in college-age participants during 2 modes of exergame activity vs. traditional exercise. Thirty-seven participants (men: 20, women: 17) completed 3 30-minute self-selected intensity trials: (a) video game interactive bicycle ergometer (GB) (CatEye GB300), (b) interactive video dance game (Dance Dance Revolution [DDR]), and (c) traditional cycle ergometer (CE) while watching television. Mean HR, peak HR (PkHR), and minutes above target HR (THR) were significantly higher for GB (144 ± 22 b · min(-1) [57% HR reserve (HRR)], 161 ± 23 b · min(-1), and 22.5 ± 11.1 minutes) than for DDR (119 ± 16 b · min(-1) [37% HRR], 138 ± 20 b · min(-1), and 11.2 ± 11.9 minutes) or for CE (126 ± 20 b · min(-1) [42% HRR], 144 ± 24 b · min(-1), and 14.2 ± 12.6 minutes). The RPE was significantly higher for GB (4.2 ± 1.5) and CE (3.8 ± 1.2) than for DDR (2.7 ± 1.3). Recovery HR (RecHR) (15 minutes postexercise) was significantly higher for GB (91 ± 14 b · min(-1)) than for DDR (80 ± 11 b · min(-1)) and neared significance vs. CE (84 ± 14 b · min(-1), p = 0.059). No difference in PkHR, RecHR, or minutes above THR was observed between DDR and CE. Session RPE was significantly higher for GB (4.6 ± 1.7) and CE (4.1 ± 1.6) than for DDR (2.8 ± 1.5). All modes elicited extended proportions of time above THR; GB: 75%, DDR: 37%, and CE: 47%. Results support that exergames are capable of eliciting physiological responses necessary for fitness improvements. Practitioners might consider exergames as periodic activity options for clients needing motivation to be regularly active.     

Effects of order of presentation of exercise intensities and of sauna baths on perceived exertion during treadmill running

Thirteen male subjects performed a running test on the treadmill consisting of four standard exercise intensities [65%, 75%, 85%, 95% maximal O2 uptake (VO2 max)] presented in ascending, descending or random order. At the end of each exercise intensity, O2 consumption, heart rate (fc), venous blood lactate concentration [( Ia]b) and perceived exertion were assessed. This last variable was determined according to the Borg nonlinear CR-20 scale. The same variables were also determined during exercise at a standard intensity (65% or 95% VO2 max) performed before and after a Finnish sauna bath. Ratings of perceived exertion showed a good test-retest reliability (r = 0.77); they were the same when the exercise intensity was expressed in relative (%VO2 max) or absolute (speed) terms, and were independent of the order of presentation of the exercise. The latter had no effect on fc either but it did, however, influence [Ia]b, which was significantly higher in the descending, as compared to the ascending or random modes of presentation. The sauna bath increased fc at a given exercise intensity, but left perceived exertion and [Ia]b unchanged. It was concluded that at least under the present experimental conditions, fc and venous [Ia]b do not play a major role as determinants of perceived exertion.