These numbers follow the normal heart rate hr range. The ramses ii biography pdf rpe rating of perceived exertion was developed by borg to. During activity, use the borg scale to assign numbers to how you feel see instructions below. Borg then constructed a category ratio scale, the borg cr10 scale. Borg scale 6 20 rating how hard you are exercising 6 no, exertion at all 7 very, very light 8 9 very light 10 11 light 12 somewhat hard 14 15 hard 16 17 very hard 18 19 extremely hard 20 maximal exertion author. The borg rating of perceived exertion rpe scale, an objective method of rating fatigue, can be used to monitor exercise intensity. If you purchase 20 color copies, 20 printed color copies will be. Original 15grade scale 6 no exertion at all 7 extremely light 8 9 very light 10 11 light 12 somewhat hard 14 15 hard heavy 16 17 very hard 18 19 extremely hard 20 maximal. As for a healthy person taking a short walk at his or her own pace. Use this scale from 6 to 20, where 6 means no exertion at all and 20 means maximal exertion. This is called an rpe scale, which stands for rate of perceived exertion. The borg rpe scale is a numerical scale that ranges from 6 to 20, where 6 means no exertion at all and 20 means maximal exertion. Its use in stroke is widespread but its reliability can be questioned by multiple problems inherent to stroke such as cognitive disorders. The factors considered for perceived exertion will include.
Quantification of perceived exertion during isometric. 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. The borg rating of perceived exertion rpe scale, developed by swedish researcher gunnar borg 1, is a tool for measuring an individuals. This intensity approximates an exertion of 60 80% of the target heart rate range using karnovens heart rate reserve method. In addition to the above 010 scale, the borg scale of perceived exertion, which rates exertion on a scale of 620, can also be used. 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. Use the table below while you are doing an activity.
Using the borg rating of perceived exertion scale to grade. The optimum training target zone is 1216 on the scale, which allows you to receive the most cardio respiratory benefit from the exercise. A 15point scale with verbal descriptors to standardize perceived exertion across tasks and individuals. Once purchased, you may save to your computer and print as many times as needed for your clinical practice. It is a psychophysiological scale, meaning it calls on the mind and body to rate ones perception of effort. This will give you a good idea of the intensity level of your activity, and you can use this information to. Fitness coaches use the scale to assess the intensity of training and competition. Look at the rating scale below while you are engaging in an activity.
Modified borg dyspnea scale instructions for borg dyspnea scale. Borg rating scale of perceived exertion rehabmeasures. The borg rating of perceived exertion rpe scale will help you estimate how hard. It matches how hard you feel you are working with numbers from 6 to 20. Borg skalaen bruges til at styre intensiteten ud fra, hvor anstrengende man selv oplever tr. The number on the rpe scale relates to a 6second heart rate count, especially in the aerobic phase. Understanding the meaning and use of this chart will benefit the average fitness enthusiast. The scales numbers 620 and descriptors should be pointed out. Well, borgs research has shown that theres a high correlation between the number an athlete chooses during exercise, multiplied by 10, and his or her actual heart rate at.
Substantial health benefits are gained when adults achieve 150300 minutes per week of moderate intensity exercise, or 75150 minutes of vigorous intensity exercise per week. How to use the borg rate of perceived exertion scale. The borg scale is used to gauge your level of shortness of breath, also called dyspnea. Perceived exertion borg rating of perceived exertion scale. 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.
Is perceived exertion accurate or meaningful to your. Skalaen gar fra 6 til 20, fordi disse tal med et ekstra nul bagved nogenlunde svarer til pulsv. Full text using the borg rating of perceived exertion. While doing physical activity, we want you to rate your perception of how hard the exercise or activity feels to you. One way to gauge how hard you are exercising is to use the borg scale of perceived exertion. All fullaccess pdfs are discounted when you bundle. Borg18 describes a 15grade categorical rating scale, called the rate of perceived exertion rpe scale, that had scores ranging from 6 to 20. Reliability of the rating of perceived exertion borg. Rpe scale 1 10 pdf rating of perceived exertion rpe is a widely used. A transformation equation for the two scales was also determined, rpe 6. The borg scale was first developed by gunnar borg in the 1960s to quantify perceived exertion and allow for interindividual comparisons 4. Borgs rating of perceived exertion rpe was developed to allow the exerciser to subjectively rate hisher feelings during exercise, taking into account personal fitness level, environmental conditions, and general fatigue levels.
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 eff ort modifi ed borg scale. The original scale introduced by gunnar borg rated exertion on a scale of 620. Minimal sweating, can talk easily 12 somewhat hard. This 110 scale seems way more complicated than it really is, but. According to borg 1998, although this is a subjective measure, a persons exertion rating may provide a fairly good estimate of the actual heart rate during physical activity. The objective was to evaluate the reliability of rpe by the borg scale 620 on a task of displacement and climbingdescending stairs in a population of stroke survivors.
Pdf relationships of borgs rpe 620 scale and heart. The scale cts coaches use in the physiology lab is the borg scale, which ranges from 6 to 20 6 being no exertion at all and 20 being a maximum effort. Ratings on this scale are related to heart rate how hard your heart is working to move blood through your body. Where does the borg scale start and finish it ranges from 6 to 20 on the scale. Choose the number from below that best describes your level of exertion. Th is scale is also useful for people who are on medications that control their heart rate, or people who have a hard time fi nding their pulse. The scale starts with no feeling of exertion, which rates a 6, and ends with very, very hard, which rates a 20.
The rpe scale is a measure of perceived physical activity, and can be explained to participants as a measure of how hard you feel like your body is working. In sports and particularly exercise testing, and certain populations like the older adult, the borg rpe scale is easy to use and measures perceived exertion. Rating of perceived exertion was strongly correlated. When a measurement is taken, a number is chosen from the following scale by an individual that best describes their level of exertion during physical activity. Borg scales rating of perceived exertion rpe is a widely used and reliable indicator to monitor and guide exercise intensity.
One way to help clinicians set and grade the intensity of their ft programs could be by the use of the borg rating of perceived exertion brpe scale. Borg rate of perceived exertion rpe 1 10 modified scale. The scale allows individuals to subjectively rate their level of exertion during exercise or exercise testing american college of sports medicine, 2010. Count max hr warm up 6 11 61 111 30 55% aerobic 12 17 121 173 60 85% cool down 6 11 61 111 30 55% 6 20 borg. Use this scale to rate the difficulty of your breathing. Perceived exertion is how hard you think your body is exercising. The borg rating of perceived exertion rpe is a way of measuring physical activity intensity level. The borg rating of perceived exertion rpe scale will help you estimate how hard youre working your activity intensity. Borg rating of perceived exertion scale healthlink bc. Learn vocabulary, terms, and more with flashcards, games, and other study tools. Borg 620 rate of perceived exertion scale rpe no exertion.
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. Continue this process for the entire 60 minute session. Practice by estimating your rpe first and then count your heart rate for each phase of your workout. The original scale was developed in healthy individuals to correlate with exercise heart rates e. The likert symptom scale is a measure of symptom severity how goodbad your. Perceived exertion is an individuals rating of exercise intensity, formed by assessing their bodys physical signs such as heart rate, breathing rate and perspirationsweating. This will give you a good idea of the intensity level of your activity, and you can use this information. 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. Borg introduced a scale to provide an idea of the intensity level for the activity such that the information can be used to adjust the intensity of the exercise to reach the desired individual range. Relationships of borgs rpe 620 scale and heart rate in dynamic and static exercises among a sample of young taiwanese men article pdf available in perceptual and motor skills 1173. The borg scale takes into account your fitness level. Borg rpe scale 620 pdf the borg rating of perceived exertion rpe scale, developed by swedish researcher gunnar borg, is a tool for measuring an.