The rate of perceived exertion is a subjective way of determining how hard a person perceives their body is working during physical activity. Originally based on a 20-point scale and later revised to a 10-point scale, it can help provide an approximation of a person’s heart rate.
Rate of perceived exertion is a subjective way of determining how hard a person perceives how hard their body is working during physical activity. First developed by Swedish professor Gunnar Borg, the rate of perceived exertion focuses on the physical sensations a person encounters during exercise, including increased heart rate, respiratory rate, and muscle fatigue. The measurement, originally based on a 20-point scale and later revised to a 10-point scale, can help provide an approximation of a person’s heart rate.
When first introduced, the scale rate of perceived exertion ranged from six to 20. Six was the low end of the scale, meaning virtually no effort was produced. By contrast, 20 was the highest rating for physical exertion. A person’s score determined whether he needed to increase or decrease activity.
Using the scale of six to 20, a person with a score of 12 or less was exercising at a light pace. This could be equated to walking slowly. A person with a score of 13 to 16 was doing some heavy exercise. A score of 17 or higher indicated that an individual was trying hard and working very hard.
The 0 to 10 Perceived Exertion Rate scale also measures how hard a person perceives that they are working during exercise. A person with a score of 0 would not feel any effort at all. This would equate to a seated person. A person who gives themselves a rating of 10 would be exercising at a difficult level.
With a score of one or two, the perceived exertion level is considered very easy. Under this qualification, a person can speak effortlessly. A score of three is perceived as easy and a person can speak with minimal effort. With a rating of four, the perceived effort is fairly easy and an individual can speak at a comfortable level.
Below a rating of five, a person’s level of effort is perceived as moderate and the individual needs some effort to speak. A rating of six indicates that an individual views her effort as moderately difficult and speaking requires a concerted effort. If a person gives himself a rating of seven, he sees that he is working hard and will notice that speaking requires a lot of effort. A rating of eight means that a person believes that her effort level is at a difficult level and will notice that speaking requires maximum effort. With a rating of nine or 10, a person considers her effort to be maximum effort and cannot speak.
Using a 10-point scale, a person can roughly estimate their maximum heart rate. Each level is multiplied by 10 to determine a maximum heart rate. If a person’s rate of perceived exertion were a five, that person would have gotten a maximum heart rate of 50 percent. Maximum heart rate is only an approximation, as it can vary depending on age and physical health.
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