Prescribing intensity in resistance training using rating of perceived effort
a randomized controlled trial
DOI:
https://doi.org/10.51224/SRXIV.93Keywords:
adherence, autonomy, repetition-prescription, resistance training, tele-healthAbstract
Purpose: Rating of perceived effort (RPE) scales are used to prescribe intensity in resistance training (RT) in several ways. For instance, trainees can reach a specific RPE value by modifying the number of repetitions, lifted loads, or other training variables. Given the multiple ways of prescribing intensity using RPE and its growing popularity, we sought to compare two common RPE prescription approaches in an online RT intervention.
Methods: We randomly assigned 57 healthy participants (60% females, age range: 18-45) to one of two groups that received two weekly RT sessions using resistance-band for eight weeks. In the fixed-repetition group, participants adjusted the band’s resistance with the goal of completing 10 repetitions and reaching a 7-RPE (on a 0-10 scale) by the 10th repetition. In the open-repetition group, participants selected their preferred band’s resistance (e.g., lower or higher) and completed repetitions until reaching a 7-RPE by the final repetition. We measured body composition, performance tests and program satisfaction rates.
Results: We assessed 46 participants at post-test, 24 from the fixed-repetition and 22 from the open-repetition groups. We observed non-significant and trivial differences between groups in all outcomes (p>.05). We therefore combined the pre-post change scores of the two groups. On average, participants increased their fat-free mass [0.3 kg (95%CI: 0.1-0.6)], isometric mid-thigh pull [5.5 kg (95%CI: 0.8-10.4)], isometric knee-extension [2.2 kg (95%CI: 0.8-3.7)], and push-ups [6.3 repetitions (95%CI: 4.5-8.2)]. We observed non-significant and trivial changes in bodyweight, grip-force, and countermovement jump. Participants reported high satisfaction rates with all components of the program.
Conclusions: Given the comparable results between approaches, either one can be used to deliver online RT sessions based on personal preferences and logistical constraints.
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Copyright (c) 2021 Yael Boxman-Zeevi, Hadar Schwartz, Itai Har-Nir, Nadia Bordo, Israel Halperin
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