Its used, mostly, by exercise physiologists and personal trainers to measure the level of effort during physical activity. The scale is a modified 620point rpe scale table 1. In medicine this is used to document the patients exertion during a test, and sports coaches use the scale to assess the intensity of training and. The rpe scale is used to measure the intensity of your exercise. Perceived exertion is an individuals rating of exercise intensity, formed by assessing their bodys physical signs such as heart rate, breathing rate and perspirationsweating. Use this scale to rate the difficulty of your breathing. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. While doing physical activity, we want you to rate your perception of exertion.
The original scale introduced by gunnar borg rated exertion on a scale of 620. The borg rating of perceived exertion rpe scale, developed by swedish researcher gunnar borg, is a tool for measuring an individuals. E scale, also known as the borg cr10 scale, or the modified rpe scale. Rated perceived exertion rpe scale cleveland clinic. Pdf a rating of perceived exertion scale using facial.
The borg cr scale has been used to borb the perception of physical exertion 10. The complete guide to the rated perceived exertion rpe scale. How to use the borg rate of perceived exertion scale. In sports and particularly exercise testing, the rating of perceived exertion rpe, as measured by the borg rating of perceived exertion scale rpe scale, is a frequently used quantitative measure of perceived exertion during physical activity. Zone rpe description 1 recovery 6 1 recovery 7 1 recovery 8 2 extensive endurance 9 very light. Instructions for borg rating of perceived exertion rpe scale. Walking at a moderate pace, you might perceive to be a 5 strong or 3 moderate effort on the perceived exertion scale. The borg rating of perceived exertion rpe scale, developed by swedish researcher gunnar borg 1, is a tool for measuring an individuals. Use the table below while you are doing an activity. Pdf development of the color scale of perceived exertion.
Borg scales rating of perceived exertion rpe is a widely used and reliable indicator to monitor and guide exercise intensity. The original scale introduced by the swedish psychologist dr. You will use it to assess your perceptions of exertion while you exercise. A rating of perceived exertion scale using facial expressions for conveying exercise intensity for children and young adults january 2017 journal of science and medicine in sport 201. Assessment of subjective perceived exertion at the. This scale was based on earlier work where it was noted that there was a correlation between heart rate and perceived exertion. During activity, use the borg scale to assign numbers to how you feel see instructions below. Borg 620 the original scale as developed by borg, with the ratings between 620 which can correspond to 110 of the exercise heart rate. This is a scale that asks you to rate the difficulty of your breathing.
Evan matthews explaining how to use the 620 borg rpe rating of perceived exertion scale. In sports and particularly exercise testing, the borg rating of perceived exertion rpe scale measures perceived exertion. The rpe refers to the total amount of exertion or fatigue a patient is feeling, not just a single factor like leg pain or shortness of breath. Relationship between the rating of perceived exertion. Borg rpe scale 110 pdf during activity, use the borg scale to assign numbers to how you feel see instructions below. The numbers below relate to phrases used to rate how easy or difficult you find an activity. Modified borg dyspnea scale instructions for borg dyspnea scale. Developed by gunnar borg, it is often also referred to as the borg scale. Perceived exertion scale 0 no exertionbreathlessness. Borg cr100 centimax scale a more finegraded crscale compared. The modified borg or rpe scale can be used for patients to rate how strenuously they feel they are exercising. Physiotherapy rehabilitation of osteoporotic vertebral. The borg scale is a tool to measure a persons perception of their effort and exertion, breathlessness, and fatigue during physical work. Cookies come in two flavours persistent and transient.
Borg rating of perceived exertion rpe scale very, very light somewhat hard extremely hard. The rating of perceived exertion rpe has been used in several studies to quantify training session or exercise intensity, as well as for predominantly aerobic activities guided by the borg cr10 scale. Based on this observation, borg created a scale that roughly equates to 110 the heart rate of the healthy middleaged male. The borg 15point rpe scale is used to measure the level of physical strain or perceived exertion. A rating of 10 means that you are putting forth the most effort you can possibly give. Typically, rpe ratings for activity in the target heart rate zone will be between 12 and 16. National art education association, another look at art education as ethnology. While doing physical activity, we want you to rate your perception of how hard the exercise or activity feels to you. The perception of exertion is mainly felt as strain and fatigue in your muscles and as breathlessness or aches in the chest. Borg rating of perceived exertion scale healthlink bc. A 15point scale with verbal descriptors to standardize perceived exertion across tasks and individuals.
The borg 15point rpe scale has been shown to be significantly correlated with heart rate. The scale allows individuals to subjectively rate their level of exertion during exercise or exercise testing american college of sports medicine, 2010. Rpe scale 1 10 pdf rating of perceived exertion rpe is a widely used. Perceived exertion is how hard you feel like your body is working. The borg rpe scale is a numerical scale that ranges from 6 to 20, 7 where 6 means no exertion at all and 20 means maximal exertion. The scale allows individuals to subjectively rate their level of exertion during exercise or exercise. What is rate of perceived exertion rpe cycling passion. Modified borg dyspnoea scale pulmonary rehabilitation. Perceived exertion borg rating of perceived exertion scale. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort. In medicine this is used to document the patients exertion during a test, and sports coaches use the scale to assess the intensity of training and competition. The most common method of measuring the rpe in adults is the borg 620 category scale1 followed by the borg categoryratio10 scale cr10.
If you read fitness magazines or popsugar fitness regularly then you have probably noticed that we use the rate of perceived exertion, or rpe, as a way to measure your exercise efforts. They are told to disregard any one factor such as leg pain or shortness of breath but to try to focus on the whole feeling of exertion. In this lesson we talk through what the borg scale and rate of perceived exertion are and the relationship between them and heart rate training zones. The borg rating of perceived exertion rpe is a way of measuring physical activity intensity level. Rating of perceived exertion rpe 0 nothing at all 1 very light 2 light 3 moderate 4 somewhat hard 5 hard 6 7 very hard 8 9 extremely hard 10 maximum effort modified borg scale.
The rpe scale is a common method for determining exercise intensity levels. For example, sitting in a chair you might perceive to be a 0. Borg rating of perceived exertion rpe scale lifetime. Review ebook arte educacion y diversidad cultural by chalmers f graeme 84493899 pdf. Now relate that feeling to one of the numbers on the rpe scale. The cr10 rpe scale has become a standard method for evaluating perceived exertion in exercise testing, training, and rehabilitation and has. Have fun and enjoy working out using the borg rpe scale to guide you along the way.
Borg rating scale of perceived exertion rehabmeasures. Borg cr has been used to assess the rpe during resistance exercise via a scxle category ratio 614. Borg rate of perceived exertion rpe 1 10 modified scale. This scale is often times used when assessing exercise intensity. It is based on the physical sensations a person experiences during physical activity, including increased heart rate. It starts at number 0 where your breathing is causing you no difficulty at all and progresses through to number 10 where your breathing difficulty is maximal. Ppl 3040 rpe chart rate of perceived exertion rate your own perceived exertion during and following workout sessions.
For example, 0 nothing at all would be how you feel when sitting in a chair. Borg rate of perceived exertion rpe 1 10 modified admin august 25, 2019 august 25, 2019 no comments on borg rpe scale 110 pdf. Borg cr10 scale as a new approach to monitoring office exercise training. The borg scale borg 1982 is a simple method of rating perceived exertion rpe and can be used by coaches to gauge an athletes level of intensity in training and competition. This scale starts at 6, as 60 is roughly the resting heart rate of a.
This 110 scale seems way more complicated than it really is, but. It is constructed to give interval data that grows linearly with oxygen consumption and heart rate at steady state exercise borg, g. If your rpe for an activity decreases over time, youve improved your fitness level. How much difficulty is your breathing causing you right now. Borg cr10 an updated combined category and ratio scale by borg with the ratings between 0 nothing at all and 10 very very hard. Borg scale rpe this number gives an indication of the intensity of activity allowing the participant to speed up or slow down movements. There is another very similar rpe scale also developed by borg, with the ratings betweenand the cr centimax scalea more finelygraded scale.