Differentiation between perceived effort and discomfort during resistance training in older adults:Reliability of trainee ratings of effort and discomfort,and reliability and validity of trainer ratings of trainee effort
Abstract:Objectives: Rating of perceived exertion scales are commonly used in resistance training (RT) though most suffer from conflation of perceptions of both effort and discomfort by participants. The aim of this study was to examine reliability of trainee ratings of perceived effort (RPE-E) and discomfort (RPE-D) using two novel scales in addition to reliability and validity of trainer RPE-E.Design: Participants underwent 3 RT trials over a period of three weeks. Methods: Seventeen participants (males n = 6, female… Show more
“…In comparison with traditional rating of perceived effort (RPE) scales, RIR scales appear more likely to offer valid representations of effort when training to, or close to, MF ( Helms et al, 2016 ) whereas traditional RPE often yields far less accurate ratings under such conditions ( Hackett et al, 2012 ). Indeed, even when training to MF, traditional RPE is often less than maximal ( Steele et al, 2017b ). This in combination with the considerable inter- and intra-individual variations in number of repetitions possible prior to MF at the same relative loads suggests that RIR scales may offer an improvement in control of effort during RT compared with either use of %1RM or traditional RPE.…”
‘Repetitions in Reserve’ (RIR) scales in resistance training (RT) are used to control effort but assume people accurately predict performance a priori (i.e. the number of possible repetitions to momentary failure (MF)). This study examined the ability of trainees with different experience levels to predict number of repetitions to MF. One hundred and forty-one participants underwent a full body RT session involving single sets to MF and were asked to predict the number of repetitions they could complete before reaching MF on each exercise. Participants underpredicted the number of repetitions they could perform to MF (Standard error of measurements [95% confidence intervals] for combined sample ranged between 2.64 [2.36–2.99] and 3.38 [3.02–3.83]). There was a tendency towards improved accuracy with greater experience. Ability to predict repetitions to MF is not perfectly accurate among most trainees though may improve with experience. Thus, RIR should be used cautiously in prescription of RT. Trainers and trainees should be aware of this as it may have implications for the attainment of training goals, particularly muscular hypertrophy.
“…In comparison with traditional rating of perceived effort (RPE) scales, RIR scales appear more likely to offer valid representations of effort when training to, or close to, MF ( Helms et al, 2016 ) whereas traditional RPE often yields far less accurate ratings under such conditions ( Hackett et al, 2012 ). Indeed, even when training to MF, traditional RPE is often less than maximal ( Steele et al, 2017b ). This in combination with the considerable inter- and intra-individual variations in number of repetitions possible prior to MF at the same relative loads suggests that RIR scales may offer an improvement in control of effort during RT compared with either use of %1RM or traditional RPE.…”
‘Repetitions in Reserve’ (RIR) scales in resistance training (RT) are used to control effort but assume people accurately predict performance a priori (i.e. the number of possible repetitions to momentary failure (MF)). This study examined the ability of trainees with different experience levels to predict number of repetitions to MF. One hundred and forty-one participants underwent a full body RT session involving single sets to MF and were asked to predict the number of repetitions they could complete before reaching MF on each exercise. Participants underpredicted the number of repetitions they could perform to MF (Standard error of measurements [95% confidence intervals] for combined sample ranged between 2.64 [2.36–2.99] and 3.38 [3.02–3.83]). There was a tendency towards improved accuracy with greater experience. Ability to predict repetitions to MF is not perfectly accurate among most trainees though may improve with experience. Thus, RIR should be used cautiously in prescription of RT. Trainers and trainees should be aware of this as it may have implications for the attainment of training goals, particularly muscular hypertrophy.
“…Future research using tools to differentiate effort and discomfort in combination with these definitions may also permit better examination of the validity and efficacy of using subjective perceptions of effort to direct RT using practically applicable set endpoint criteria in different populations. In our laboratory we have begun to examine these areas of interest . Of course, we should note that even training to MF could be considered in some way subjective and, as such, we have clarified in our definition that trainees should consider this as a set endpoint only when they cannot complete the repetition despite attempting to do so.…”
Section: Conclusion and Directions For Future Researchmentioning
Previous resistance training (RT) recommendations and position stands have addressed variables that can be manipulated when producing RT interventions. However, 1 variable that has received little discussion is set endpoints (i.e., the endpoint of a set of repetitions). Set endpoints in RT are often considered to be proximity to momentary failure and are thought to be a primary variable determining effort in RT. Further, there has been ambiguity in the use and definition of terminology that has created issues in interpretation of research findings. The purpose of this paper was to: (1) provide an overview of the ambiguity in historical terminology around set endpoints; (2) propose a clearer set of definitions related to set endpoints; and (3) highlight the issues created by poor terminology and definitions. It is hoped this may permit greater clarity in reporting, interpretation, and application of RT interventions for researchers and practitioners. Muscle Nerve 56: 368-374, 2017.
“…RIR scales have been argued to be a more valid method of representing effort in close proximity to MF when compared to traditional RPE scales or the use of relative demands from a test of strength (i.e % of one repetition maximum [1RM]; Hackett et al, 2012;Helms et al, 2016;Steele, Endres, Fisher, Gentil & Giessing, 2017a). Indeed, traditional RPE scales often result in submaximal ratings even at MF (Steele, Fisher, McKinnon & McKinnon, 2017c). Further, the numbers of possible repetitions prior to MF at the same relative loads (%1RM) vary between attempts and individuals (Steele, 2014;Steele et al, 2017a;Steele et al, 2017b).…”
In resistance training, the ability to predict momentary task failure (MF; i.e. maximum effort) during submaximal exercise may be affected by congruence of how (sub-)maximal effort is perceived compared with the actual effort required. The present study examined participants with at least one year of resistance training experience predicting their proximity to MF in two different experiments using a deception design. Participants performed four trials of knee extensions with single sets to their self-determined repetition maximum (sdRM) and MF using a baseline 70%1RM in the first experiment (n = 14). Aiming to minimize participants’ variability in repetition performances, they performed at 70% of their daily MVC instead of their baseline 1RM in the second experiment (n = 24). Results suggested that participants typically under predicted the number of repetitions they could perform to MF. These results suggest that participants with at least one year of resistance training experience are not adequately accurate at gauging effort in submaximal conditions during the gestalt experience of resistance training. This suggests that perceptions of effort during RT task performance may not be congruent with the actual effort required. This has implications for controlling, programming and manipulating effort in RT and potentially on the magnitude of desired adaptations such as improvements in muscular hypertrophy and strength.
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