RATE OF PERCEIVED EXERTION (RPE)

• assesment of the intensity based on how

you feel. it is basically a subjective
assesment of effort which ranges from 6
(very, very light) to 20 (very, very hard)
with one point increments in between. the
target zone for aerobic activity is from 12
to 16.
 RATING OF PERCIEVED EXERTION (RPE)

RATING DESCRIPTION
6, 7 very, very light
8, 9 very light
10, 11 fairly light
12, 13 somewhat hard
14, 15 hard
16, 17 very hard
18, 19 very, very hard
20 vigourously hard
PACE AND PACING

• this refers to the rate of speed of

doing physical activities. this means
that a person can take it slow when
engaged in physical activity or do
them quickly depending on the FITT
principle
Pacing allows you to change the way you
perform or complete an exercise or physical
activity so that you can successfully see
changes. it regulates your participation in
physical activities through gradual and careful
introduction of changes in physical activity,
whether an increase in intensity, frequency, or
participation.
PROGRESSION OF ACTIVITY (FREQUENCY, INTENSITY, AND TIME BASED ON FITNESS LEVEL
(CORBIN et al, 2008)

LOW FITNESS MARGINAL FITNESS GOOD FITNESS

FREQUENCY 3 DAYS A WEEK 3 TO 5 DAYS A WEEK 3 TO DAYS A WEEK

INTENSITY
HRR 40 - 50% 50 - 60% 60 - 85%

MHR 55 - 65% 65 - 75% 75 - 90%

RPE 12 - 13 13 - 14 14 - 16

TIME 10 - 30 MINS 20 - 40 MINS 30 - 60 MINS