BTEC First Award: RPE and Its Application in Training, Lecture notes of Physical Activity and Sport Sciences

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Order the following 1-5 on how hard they are to complete:

Walking up stairs

Sitting on your chair

Running for 30 minutes

Running a marathon

Completing a triathlon

Now score how hard you think these would be

(6 is very easy- 20 is the hardest you can work)

Rate of Perceived Exertion

Brain In Gear

• Rate of perceived exertion

Unit 1 – Fitness for Sport & Exercise Topic A.4 – Training Thresholds RPE / HR Relationships Borg RPE Scale

• Borg Scale
• RPE

Learning Outcomes

• MUST – KNOW WHAT RPE STANDS FOR AND UNDERSTAND THE SCALE (PASS)
• SHOULD – BE ABLE TO EXPLAIN RPE AND WHAT IT IS USED FOR (MERIT)
• COULD – BE ABLE TO EXPLAIN AND GIVE THE BENEFITS OF THE BORG SCALE (DISTINCTION) - Know - Explain - Describe - RPE - Borg scale

WHICH OF THE FOLLOWING USES OXYGEN AND WHICH DOES NOT- AEORBIC AND ANAEROBIC TRAINING THRESHOLDS? Question 1 AEROBIC= with OXYGEN ANAEROBIC= without OXYGEN

• Aerobic
• Anaeorbic

WHAT % ARE YOU WORKING IN IF YOUR WORKING IN YOUR AEROBIC THRESHOLD? Question 2 60% - 85%

• Aerobic threshold

WHAT % ARE YOU WORKING IN IF YOUR WORKING IN YOUR ANAEROBIC THRESHOLD? Question 3 85% - 100%

• Anaerobic threshold

Borg Scale – Task 1 R ATE P ERCIEVED E XERTION HOW MUCH EFFORT YOU ARE GIVING THE AMOUNT HOW MUCH YOU FEEL OR ARE AWARE OF

LINK THE RPE TO THE DEFINITION OF EACH WORD

PASS

• Rate
• Perceived
• Exertion

Borg Scale

• The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level.
• Perceived exertion is how hard you feel like your body is working. 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.
• Although this is a subjective measure, a person's exertion rating may provide a fairly good estimate of the actual heart rate during physical activity* (Borg, 1998). - Intensity - Respiration - Muscle fatigue

RPE – Task 2

Copy the table and add a third column.

In this third column suggest an exercise or

activity you may be doing at that level.

• RPE

Rate of Perceived Exertion

• RPE can be used to estimate Heart Rate (HR).
• If a persons rate of perceived exertion is between 12 and 14 this is seen to

be physically active at a moderate intensity.

• There is a relationship between RPE and heart rate:
• RPE x 10 = Heart rate (bpm).
• Lets try it ………….
• At this level a performers AEROBIC ENDURANCE would be improved.
  • RPE X 10 = Heart Rate (HR) (bpm

MERIT

• RPE

RPE– Task 3 Teddy is playing football for 40 minutes his RPE is 11, estimate his heart rate. RPE X 10 = Heart Rate (HR) (bpm) Use the formula above to estimate the persons HR. Gemma is swimming for 60 minutes his RPE is 16, estimate her heart rate. John is competing in a Triathlon his RPE is Very hard, estimate his heart rate. Extension Set a question for the person you are sat next to, make sure you know the answer and how to work it out using the scale.

• RPE

RPE - The Benefits – Task 4

Now using what you know about the Borg RPE scale state 2 benefits of it. Refer to revision guide text book page 13 for help. 3 minutes

End

Distinction

• RPE

• Physiological

Plenary

• Here's what you should now know, answer each question.
• What does RPE stand for? (PASS)
• Explain what RPE is used for. (MERIT)
• Explain the benefits of the RPE scale. (DISTINCTION)

• RPE