Physiological testing may be accurate and detailed as a method of monitoring and prescribing training but it is often cost- or time-prohibitive for most programs. Ratings of perceived exertion can be used as a practical method for measuring and prescribing training intensities. The 1962 Borg Perceived Exertion Rating Scale can be used for this purpose. Its categories are as follows:
========================================================================= Scale Verbal Training Energy %200 m Heart value description category system speed rate _________________________________________________________________________ 6 7 Very, very light 8 _________________________________________________________________________ 9 Very light A1 aerobic 70 10 _________________________________________________________________________ 11 Light A2 aerobic 80 120 _________________________________________________________________________ 12 Somewhat hard EN-1 aerobic 85 140- 13 150 _________________________________________________________________________ 14 Hard EN-2 lactate 94 150- 15 170 _________________________________________________________________________ 16 Very hard AN-1 lactate peak 98 170- 17 180 _________________________________________________________________________ 18 Very, very hard AN-2 power 100+ Max 19 20 =========================================================================
Implication. Once these descriptors and numbers are learned, they can be used reliably and repeatedly. For example, a coach can ask swimmers to maintain effort levels in the 14-15 range and be confident that they will be doing anaerobic work in the AN-1 category. A value of these descriptors is that they are independent of swimming speed. They can be used universally with a group comprising varied performance and fitness levels.
Return to Table of Contents for ICAR 1990-91 Report.