Body Weight Workout Rate of Perceived Exertion

Utilizing the Rate of Perceived Exertion (RPE) can empower you to self-manage the intensity of your workouts in adherence to your desired heart rate zone. By understanding RPE and its correlation to exercise intensity, you can effectively regulate and optimize your training sessions for improved fitness outcomes.

• RPE
• Heart Rate
• Workout Intensity
• Self-Management
• Training

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Uploaded on Feb 15, 2025 | 0 Views

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Presentation Transcript

1. Body Weight Workout Rate of Perceived Exertion LEQ: CAN I SELF-MANAGE INTENSITY LEVEL BY USING RPE TO ENSURE I AM WORKING IN THE TARGET HEART RATE ZONE?

2. HEART RATE TRAINING ZONES AGES 15-19 50-59% 60-69% 70-79% 80-89% 90-100% Light Intensity Moderate Intensity Builds Endurance, Maintain Effort for a Long Time Hard Intensity Vigorous Intensity Improves Anaerobic & Aerobic Fitness, HIIT, Interval, or Tempo Training 15 sec Max Intensity Warm-Up, Active Recovery, Cool Down Improves Aerobic Fitness, Continuous, Steady State Training 15 sec Competition & Max Effort for a Short Period 15 sec BPM 15 sec BPM BPM BPM 15 sec BPM 26-30 103-121 31-35 123-142 36-40 144-162 41-45 164-183 46-51 184-205 MHR = 220-age THZ: 60-85% of MHR 205 x .6 = 123 bpm 205 x .85 = 174 bpm Target Heart Rate Zone: Age 15-19 123-175 is target heart rate zone for optimal benefits!

3. RPE: LEVELS OF PERCEIVED EXERTION Level 0: I m sleeping, lying on a beach, or practicing Savasana. Level 1: I'm watching TV, reading, or playing on my phone. Level 2: I'm standing or taking a stroll through the halls at school. Level 3: I'm walking but comfortable. I could go at this pace all day. Level 4: I'm sweating while moving but feel good and can have a conversation. Level 5: I'm just above comfortable, sweating more and can still talk easily. Level 6: I can still talk but am slightly breathless. Maybe a sentence or two. Level 7: I can still talk, but I don't really want to. I'm sweating everywhere! Level 8: I can say a word or two and can only keep this pace for a short time. Level 9: I am probably going to die. I think I might puke. Am I still breathing? Level 10: I am dead.

4. TABATA = ANAEROBIC TABATA: 8 ROUNDS OF 20 SEC WORK, 10 SEC REST PERFORM THE EXERCISES FOR EACH TABATA SET EVALUATE RATE OF PERCEIVED EXERTION USING THE 1-10 SCALE FOR AEROBIC EFFORT REFLECT ON ADJUSTEMENTS OR MODIFCATIONS NEEDED FOR CHALLENGE & SUCCESS TABATA: Round 1 TABATA: Round 2 1. Vertical Jump 1. Squat Jacks 2. Squat Thrust 2. Push Ups 3. Vertical Jump 3. Squat Jacks 4. Squat Thrust 4. Push Ups 5. Vertical Jump 5. Squat Jacks 6. Squat Thrust 6. Push Ups 7. Vertical Jump 7. Squat Jacks 8. Squat Thrust 8. Push Ups TABATA: Round 3 1. High Knees 2. Mt Climbers 3. High Knees 4. Mt Climbers 5. High Knees 6. Mt Climbers 7. High Knees 8. Mt Climbers

5. RPE: LEVELS OF PERCEIVED EXERTION Level 0: I m sleeping, lying on a beach, or practicing Savasana. Level 1: I'm watching TV, reading, or playing on my phone. Level 2: I'm standing or taking a stroll through the halls at school. Level 3: I'm walking but comfortable. I could go at this pace all day. Level 4: I'm sweating while moving but feel good and can have a conversation. Level 5: I'm just above comfortable, sweating more and can still talk easily. Level 6: I can still talk but am slightly breathless. Maybe a sentence or two. Level 7: I can still talk, but I don't really want to. I'm sweating everywhere! Level 8: I can say a word or two and can only keep this pace for a short time. Level 9: I am probably going to die. I think I might puke. Am I still breathing? Level 10: I am dead.

6. CIRCUIT TRAINING = AEROBIC CIRCUIT: 5 MOVES, 30 SEC EACH, COMPLETE CIRCUIT WITH NO REST PERFORM THE EXERCISES IN THE 2 MIN CIRCUIT & REST FOR 30 EVALUATE RATE OF PERCEIVED EXERTION USING THE 1-10 SCALE FOR AEROBIC EFFORT REFLECT ON ADJUSTEMENTS OR MODIFCATIONS NEEDED FOR CHALLENGE & SUCCESS CIRCUIT 1 1. Squat Abduct R 2. Sprint, 180 Jump 3. Side Lunge Curtsey R 4. 3 Jab, Cross R 5. Side Knee Pull R CIRCUIT 2 1. Squat Abduct L 2. Sprint, 180 Jump 3. Side Lunge Curtsey L 4. 3 Jab, Cross L 5. Side Knee Pull L CIRCUIT 3 1. Star Jump 2. Sprint, Burpee 3. Side Lunge, 3x High Knee 4. Rolling T Push Up 5. Plank Jacks

7. RPE: LEVELS OF PERCEIVED EXERTION Level 0: I m sleeping, lying on a beach, or practicing Savasana. Level 1: I'm watching TV, reading, or playing on my phone. Level 2: I'm standing or taking a stroll through the halls at school. Level 3: I'm walking but comfortable. I could go at this pace all day. Level 4: I'm sweating while moving but feel good and can have a conversation. Level 5: I'm just above comfortable, sweating more and can still talk easily. Level 6: I can still talk but am slightly breathless. Maybe a sentence or two. Level 7: I can still talk, but I don't really want to. I'm sweating everywhere! Level 8: I can say a word or two and can only keep this pace for a short time. Level 9: I am probably going to die. I think I might puke. Am I still breathing? Level 10: I am dead.

8. Rate of Perceived Exertion & Target Heart Rate Training Zones 1. HOW DID YOUR LEVEL OF INTENSITY AND RPE CHANGE THROUGHOUT THE ACTIVITY? 2. HOW CAN YOU USE RPE TO ESTIMATE TARGET HEART RATE ZONE? 3. DISCUSS WITH A PARTNER WHICH ACTIVITY YOU RATED THE HARDEST AND WHICH ACTIVITY YOU PERCEIVED AS THE EASIEST. 4. DID YOU WORK HARDER IN THE TABATA BLOCK OR THE CIRCUIT BLOCK?