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.     

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.     

Monitoring exercise intensity during resistance training using the session RPE scale

This study investigated the reliability of the session rating of perceived exertion (RPE) scale to quantify exercise intensity during high-intensity (H), moderate-intensity (M), and low-intensity (L) resistance training. Nine men (24.7 +/- 3.8 years) and 10 women (22.1 +/- 2.6 years) performed each intensity twice. Each protocol consisted of 5 exercises: back squat, bench press, overhead press, biceps curl, and triceps pushdown. The H consisted of 1 set of 4-5 repetitions at 90% of the subject's 1 repetition maximum (1RM). The M consisted of 1 set of 10 repetitions at 70% 1RM, and the L consisted of 1 set of 15 repetitions at 50% 1RM. RPE was measured following the completion of each set and 30 minutes postexercise (session RPE). Session RPE was higher for the H than M and L exercise bouts (p < or = 0.05). Performing fewer repetitions at a higher intensity was perceived to be more difficult than performing more repetitions at a lower intensity. The intraclass correlation coefficient for the session RPE was 0.88. The session RPE is a reliable method to quantify various intensities of resistance training.     

Construct validity of the OMNI resistance exercise scale

This study examined the construct validity of the Adult OMNI Perceived Exertion Scale for Resistance Exercise (OMNI-RES). Forty (20 men and 20 women) subjects performed 1 repetition of the knee extension exercise at 40, 50, 60, 70, 80, and 90% of the 1 repetition maximum. Active muscle and overall body ratings of perceived exertion (RPE) were collected from the Borg 15-category RPE scale and the OMNI-RES immediately following each repetition. Construct validity was established by correlating RPE from the OMNI-RES with RPE from the Borg RPE scale using regression analysis. The results indicated a positive and linear relationship between RPE from the OMNI-RES and RPE from the Borg scale for both men and women. Validity coefficients ranged from r = 0.94 to 0.97. The high level of construct validity indicates that the OMNI-RES measures the same properties of exertion as the Borg RPE scale during resistance exercise and suggests that the 2 scales can be used interchangeably during resistance exercise.     

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.     

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.     

Ratings of perceived exertion and muscle activity during the bench press exercise in recreational and novice lifters

This study examined ratings of perceived exertion (RPE) and electromyography (EMG) during resistance exercise in recreational and novice lifters. Fourteen novice (age = 21.5 +/- 1.5 years) and 14 recreationally trained (age = 21.9 +/- 2.2 years) women volunteered to perform the bench press exercise at 60 and 80% of their 1 repetition maximum (1RM). RPE and EMG were measured during both intensities. Statistical analyses revealed that active muscle RPE increased as resistance exercise intensity increased from 60% 1RM to 80% 1RM (12.32 +/- 1.81 vs. 15.14 +/- 1.74). Integrated EMG also increased as resistance exercise intensity increased from 60% 1RM to 80% 1RM (in the pectoralis major; 98.62 +/- 17.54 vs. 127.98 +/- 29.02). No significant differences in RPE or EMG were found between novice and recreational lifters. These results indicate that RPE is related to the relative exercise intensity lifted as well as muscle activity during resistance exercise for both recreational and novice lifters. These results support the use of RPE as a method of resistance exercise intensity estimation for both types of lifters.     

Measures of exercise intensity during soccer training drills with professional soccer players

Recent evidence supports the use of certain soccer drills for combined technical and physical training. Therefore, it is important to be able to accurately monitor training intensity during soccer drills intended for physical development to allow the optimization of training parameters. Twenty-eight professional soccer players were assessed for heart rate (HR) and rating of perceived exertion (RPE) responses to 5 commonly used soccer training drills (2v2 to 8v8 drills). The responses of both HR and RPE differed significantly (p < 0.05) between the drills, generally showing an elevated response to drills involving lower player numbers. However, the 2v2 drill showed a significantly (p < 0.05) lower HR response (mean +/- SD: 88.7 +/- 1.2% HRmax) than 3v3 (91.2 +/- 1.3% HRmax) and 4v4 drills (90.2 +/- 1.6% HRmax). There was no significant correlation between the HR and RPE responses to the various drills (r = 0.60, p = 0.200). This poor relationship is probably because during the 2v2 drill, RPE was higher than during any of the other 6 drills, whereas HR was only fourth highest of the 6 drills. This demonstrates that HR and RPE are only poorly related during the intense drills used in this study, and that HR underestimates the intensity of the 2v2 drill. Heart rate demonstrated lower intersubject variability (1.3-2.2%) than RPE (5.1-9.9%). However, unlike HR, Borg 15-point RPE appears to be a valid marker of exercise intensity over a wide range of soccer training drills by maintaining validity in all drills and demonstrating acceptable intersubject variability. A combination of both HR- and RPE-based training load calculations appears optimal for use in soccer training.     

A comparison of periodization models during nine weeks with equated volume and intensity for strength

The purpose of the present investigation was to determine if significant differences exist among 3 different periodization programs in eliciting changes in strength. Twenty-eight recreationally trained college-aged volunteers (mean +/- SD; 22.29 +/- 3.98) of both genders were tested for bench press, leg press, body fat percentage, chest circumference, and thigh circumference during initial testing. After initial testing, subjects were randomly assigned to 1 of 3 training groups: (a) linear periodization (n = 9), (b) daily undulating periodization (n = 10), or (c) weekly undulating periodization (n = 9). The training regimen for each group consisted of a 9-week, 3-day-per-week program. Training loads were assigned as heavy (90%, 4 repetition maximum [4RM]), medium (85%, 6RM), or light (80%, 8RM) for bench press and leg press exercises. Subjects were familiarized with the CR-10 rated perceived exertion scale and instructed to achieve an 8 or 9 on the final repetition of each set for all other exercises. Subjects were then retested after 4 weeks of training. Training loads were then adjusted according to the new 1RM. Subjects were then retested after 5 more weeks of exercise. For all subjects, significant (p < 0.05) increases in bench press and leg press strength were demonstrated at all time points (T1-T3). No significant differences (p > 0.05) were observed between groups for bench press, leg press, body fat percentage, chest circumference, or thigh circumference at all time points. These results indicate that no separation based on periodization model is seen in early-phase training.     

Accuracy of prediction equations for determining one repetition maximum bench press in women before and after resistance training

Repetitions to fatigue (RTF) using less than a 1 repetition maximum (1RM) load (RepWt) have been shown to be a good predictor of 1RM strength in men, but such information is scarce in women. The purpose of this study was to evaluate the accuracy of current prediction equations to estimate 1RM bench press performance and to determine whether resistance training changes the capability to predict 1RM from muscular endurance repetitions in young women. Members (n = 103) of a required wellness course were measured for 1RM bench press and RTF using randomly assigned percentages between 60% and 90% of the 1RM (RepWt) before and after 12 weeks of progressive resistance training. The %1RM used to perform RTF remained the same for each individual after training (75.6% +/- 10.3%) as before. One repetition maximum bench press increased significantly after training (28% +/- 21%). Although the change in the group average for RTF (0.6 +/- 6.1) was not significant, the correlation between pretraining and posttraining RTF was moderate (r = 0.66; p < 0.01), and individual differences in percentage change in RTF were substantial (27% +/- 99%). The percentage change in 1RM was not significantly related to initial 1RM (r = -0.05), but it was negatively related to the change in RTF (r = -0.40; p < 0.01). Prediction equations were more accurate in the pretraining and posttraining conditions, in which fewer than 10 RTF were used. Resistance training may alter the relationship between strength and muscle endurance across a wide range of RTF in young women without compromising the accuracy of predicting maximal strength.     

The reliability and validity of regulating exercise intensity by ratings of perceived exertion in step dance sessions

The purpose of this study was to determine the reliability and validity of regulating exercise intensity by ratings of perceived exertion in step dance sessions. Ten male college-aged students voluntarily participated in 2 step dance sessions for 45 minutes at 70-80% of their heart rate (HR) reserves with a 1-week interval between sessions. The step dance sessions included the same choreography with 10 minutes of warm-up, 25 minutes of the main part, 5 minutes of calisthenics for legs and abdomen, and 5 minutes of cool-down. In each session, subjects' ratings of perceived exertion (RPEs) were determined by Borg's 6-20 scale together with HR and lactic acid (LA) levels with 10-minute intervals. Values for RPE, HR, and LA increased nonlinearly in both sessions, and their trends were explained by polynomial equations to the second degree. The RPE values increased throughout each session, whereas HR and LA showed a decrease in the last time interval, which indicated that RPE did not maintain exercise intensity at proper range. Reliability coefficients for RPE scores in the first and last session ranged from 0.602 to 0.684. These findings suggest that RPE was a reliable but not a valid method for regulating exercise intensity in step dance sessions.     

Moderate resistance training volume produces more favorable strength gains than high or low volumes during a short-term training cycle

The purpose of this study was to examine the effects of 3 resistance training volumes on maximal strength in the snatch (Sn), clean & jerk (C&J), and squat (Sq) exercises during a 10-week training period. Fifty-one experienced (>3 years), trained junior lifters were randomly assigned to one of 3 groups: a low-volume group (LVG, n = 16), a moderate-volume group (MVG, n = 17), and a high-volume group (HVG, n = 18). All subjects trained 4-5 days a week with a periodized routine using the same exercises and relative intensities but a different total number of sets and repetitions at each relative load: LVG (1,923 repetitions), MVG (2,481 repetitions), and HVG (3,030 repetitions). The training was periodized from moderate intensity (60- 80% of 1 repetition maximum [1RM]) and high number of repetitions per set (2-6) to high intensity (90-100% of 1RM) and low number of repetitions per set (1-3). During the training period, the MVG showed a significant increase for the Sn, C&J, and Sq exercises (6.1, 3.7, and 4.2%, respectively, p < 0.01), whereas in the LVG and HVG, the increase took place only with the C&J exercise (3.7 and 3%, respectively, p < 0.05) and the Sq exercise (4.6%, p < 0.05, and 4.8%, p < 0.01, respectively). The increase in the Sn exercise for the MVG was significantly higher than in the LVG (p = 0.015). Calculation of effect sizes showed higher strength gains in the MVG than in the HVG or LVG. There were no significant differences between the LVG and HVG training volume-induced strength gains. The present results indicate that junior experienced lifters can optimize performance by exercising with only 85% or less of the maximal volume that they can tolerate. These observations may have important practical relevance for the optimal design of strength training programs for resistance-trained athletes, since we have shown that performing at a moderate volume is more effective and efficient than performing at a higher volume.     

Evaluating Intervention Fidelity: An Example from a High-Intensity Interval Training Study

Aim

Intervention fidelity refers to the degree to which an experimental manipulation has been implemented as intended, but simple, robust methods for quantifying fidelity have not been well documented. Therefore, we aim to illustrate a rigorous quantitative evaluation of intervention fidelity, using data collected during a high-intensity interval training intervention.

Design

Single-group measurement study.

Methods

Seventeen adolescents (mean age ± standard deviation [SD] 14.0 ± 0.3 years) attended a 10-week high-intensity interval training intervention, comprising two exercise sessions per week. Sessions consisted of 4-7 45-s maximal effort repetitions, interspersed with 90-s rest. We collected heart rate data at 5-s intervals and recorded the peak heart rate for each repetition. The high-intensity exercise criterion was ≥90% of individual maximal heart rate. For each participant, we calculated the proportion of total exercise repetitions exceeding this threshold. A linear mixed model was applied to properly separate the variability in peak heart rate between- and within-subjects. Results are presented both as intention to treat (including missed sessions) and per protocol (only participants with 100% attendance; n=8).

Results

For intention to treat, the median (interquartile range) proportion of repetitions meeting the high-intensity criterion was 58% (42% to 68%). The mean peak heart rate was 85% of maximal, with a between-subject SD of 7.8 (95% confidence interval 5.4 to 11.3) percentage points and a within-subject SD of 15.1 (14.6 to 15.6) percentage points. For the per protocol analysis, the median proportion of high-intensity repetitions was 68% (47% to 86%). The mean peak heart rate was 91% of maximal, with between- and within-subject SDs of 3.1 (-1.3 to 4.6) and 3.4 (3.2 to 3.6) percentage points, respectively.

Conclusions

Synthesising information on exercise session attendance and compliance (exercise intensity) quantifies the intervention dose and informs evaluations of treatment fidelity.     

Ratings of perceived exertion in active muscle during high-intensity and low-intensity resistance exercise

This investigation compared ratings of perceived exertion specific to the active muscles used during resistance exercise (RPE-AM) using the 15-category Borg scale during high-intensity (HIP) and low-intensity (LIP) weight lifting. Ten men (23.2 +/- 3.6 years) and 10 women (21.8 +/- 2.7 years) performed 2 trials consisting of seven exercises: bench press (BP), leg press, latissimus dorsi pull down, triceps press, biceps curl, shoulder press, and calf raise. The HIP and LIP protocols were completed in counterbalanced order. During HIP, subjects completed 5 repetitions using 90% of 1 repetition maximum (1RM). RPE-AM was measured after every repetition. During LIP, subjects completed 15 repetitions using 30% of 1RM. RPE-AM was measured after every third repetition. RPE-AMs were greater (p 相似文献   

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.     

THE INFLUENCE OF KARATE PRACTICE LEVEL AND SEX ON PHYSIOLOGICAL AND PERCEPTUAL RESPONSES IN THREE MODERN KARATE TRAINING MODALITIES

Objective

The aim of the present study was to examine the influence of karate practice level (national vs international level) and sex (women vs men) on physiological and perceptual responses in three modern karate training modalities (tactical-technical (TT), technical-development (TD), and randori).

Method

The study included 18 karatekas participating in an eight-session training camp of four TT, two TD, and two randori. During each session, the percentage of maximal heart rate (HR), blood lactate concentration [La^-], and rating of perceived exertion (RPE) were assessed.

Results

The main results showed that the percentage of maximal HR was significantly higher in women than in men regardless of practice level or training modality (70.3 ± 4.1 vs 66.2 ± 6.3, respectively). Moreover, [La^-] and RPE were significantly lower in international-level karatekas compared with their national-level counterparts whatever the sex or training modality ([La^-] = 11.4 ± 2.6 vs 8.3 ± 2.4 mmol · L^-1 and RPE = 3.6 ± 1.2 vs 4.3 ± 1.5, respectively). Last, physiological and perceptual responses were significantly higher during randori in comparison with TT and TD for both sexes.

Conclusion

The combination of [La^-] and RPE thus seems to be a good indicator for discriminating between national- and international-level karatekas, and randori seems to be an effective means to reproduce official karate sparring.     

Influence of different relative intensities on power output during the hang power clean: identification of the optimal load

The influence of different relative intensities on power output was investigated in the present study in order to identify the optimal load that maximizes power output during the hang power clean. Fifteen men (age: 22.1 +/- 2.0 years, height: 180.1 +/- 6.3 cm, and body mass: 89.4 +/- 14.7 kg) performed the hang power cleans on a forceplate at 30-90% of one repetition maximum (1RM). Peak power was maximized at 70% 1RM, which was, however, not significantly different from peak power at 50, 60, 80, and 90% 1RM. Average power also was maximized at 70% 1RM, which was not significantly different from average power at 40, 50, 60, 80, and 90% 1RM. It was concluded that (a) the relative intensity had a significant influence on power output, and (b) power output can be maximized at a submaximal load during the hang power clean.