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ORIGINAL ART I C L E
Use of rating of perceived exertion for determining plyometric
exercises intensity in physically active men
Abbas Asadi
Received: 23 January 2014 / Accepted: 13 February 2014 / Published online: 7 March 2014
ÓSpringer-Verlag Italia 2014
Abstract The purpose of this study was to use rating of
perceived exertion (RPE) scale to evaluate popular bilateral
plyometric exercise intensities. Fourteen physically active
men (age 20.64 ±1.4 years; height 176.93 ±6.83 cm;
weight 75.28 ±11.1 kg) volunteered to participate in this
study and performed a set of ten repetitions plyometric
exercises to depth jump from 35 cm box, 35 cm box jump,
depth jump from 60 cm box, 60 cm box jump, pike jump,
tuck jump, and squat jump in a session with 5-min rest in
between exercises. RPE was measured following the
completion of each exercise using 0–10 Borg RPE scale.
Data were analyzed using repeated measures ANOVA and
the level of significant was set at p\0.05. The results
indicated that squat jump was harder than other types of
bilateral plyometric exercises such as 35 cm box jump,
depth jump from 35 cm box, and tuck jump (p\0.05).
Moreover, the 35 cm box jump was easier than other
plyometric exercises (p\0.05). With regard to the results
of this investigation, it can be recommended that athletes
and strength and conditioning professionals use these
findings to design plyometric training in their training
schedule and keep in their mind that plyometric exercises
have different intensities, however, the total volume was
matched.
Keywords Perceived effort Stretch-shortening cycle
Borg scale
Introduction
It has been well documented that plyometric training is an
effective training mode for increasing muscular perfor-
mance especially muscular power [1,2]. Several coaches
and professional athletes used this type of training on their
training schedule wishing to enhance their performance.
Plyometric exercises are a form of resistance training that
uses body weight as the load. Hence, they are subjects to
the same principle of mode, frequency, volume, progres-
sion, recovery, and intensity of other methods of training.
Intensity is perhaps the most important of these because it
often determines other parameters such as volume and
recovery [3].
Plyometric intensity has also been defined as the amount
of stress placed on involved muscles and connective tissue
and joint, and it is dictated by the type of exercise that is
performed [3]. There were scarce and little research for
quantifying the intensity of a large number of plyometric
exercises, especially with respect to evaluating the nature
of the plyometric exercise and how to best incorporate it
into an optimal training program. Previously, authors
evaluated the intensity of plyometric exercises with elec-
tromyography (EMG) and vertical ground reaction force
(VGRF) [4,5]. They found that depth drop from 90 cm box
and con hop exercises are more intense than other types of
bilateral plyometric exercises [4,5]. Previous studies used
professional device to determine plyometric exercise
intensity, whereas these devices and equipments are not
available for strength and conditioning professionals. For
this goal, several authors proposed a cheap tool for
screening intensity of plyometrics with using rating of
perceived exertion (RPE) scale [6–10]. It has been reported
that RPE scale is a valid tool for determining resistance and
endurance exercise intensities [8–11], but the knowledge
A. Asadi (&)
Department of Physical Education and Sport Sciences,
Payame Noor University, P.O. Box 19395-3697,
Tehran, Islamic Republic of Iran
e-mail: abbas_asadi1175@yahoo.com
123
Sport Sci Health (2014) 10:75–78
DOI 10.1007/s11332-014-0176-y
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about this tool for screening plyometric exercise intensity
is scarce. Moreover, no study explored quantification of
popular bilateral plyometric exercise intensity using RPE
scale. Therefore, the purpose of this study was to evaluate
popular bilateral plyometric exercises (depth jump from 35
to 60 cm box, 35 and 60 cm box jump, pike jump, tuck
jump and squat jump) intensity using RPE scale in recre-
ationally physically active men.
Materials and methods
Subjects
The subjects were 14 recreationally physically active men
(age 20.64 ±1.4 years; height 176.93 ±6.83 cm; weight
75.28 ±11.1 kg) who were familiar with plyometric
exercise and trained stretch-shortening cycle exercises and
resistance training for three times weekly. All participants
were instructed to benefit, possible risk associated with
participating in this study and signed consent form which
was in accordance with University’s review board. The
subjects were healthy, free from any lower body injuries
and had no orthopedic problems. The inclusion criteria
included: (1) able to lift 2.5 their body weight leg press
exercise, (2) had not taken anabolic steroids, growth hor-
mone, or related performance-enhancement drugs of any
kind.
Procedures
Each participant was tested for each of the different plyo-
metric exercises’ conditions during a single visit. Partici-
pants were instructed to abstain from rigorous physical
activity for at least 24 h prior to participating in the study to
reduce possible performance altering neuromuscular fati-
gue. Before testing, each participant’s height, weight, and
age were recorded. A standardized warm up consisting of
low intensity running, static stretching, activity-specific
dynamic stretching and lower body lunging and squatting
movements was performed prior to the main testing proto-
col. The plyometric exercises were performed in a random
order: depth jump from 35 cm box (DJ-35), 35 cm box
jump (35-BJ), depth jump from 60 cm box (DJ-60), 60 cm
box jump (60-BJ), pike jump (PJ), tuck jump (TJ), and squat
jump (SJ), respectively (Fig. 1). A set of ten repetitions was
used for each exercise. A 5-min rest interval was maintained
between each exercise to allow recovery of the phosphagen
system and to ensure maximal effort for each exercise. After
completing ten repetitions of each exercise, the subject was
asked ‘‘How would you rate your effort?’’ The participants
would verbally indicate a number to rate their overall effort
based on score 0–10 [6,10].
Instrumentation
The rating of perceived exertion was assessed using CR-10
RPE scale. The RPE scale has been shown to be a valid
instrument in which to evaluate perceived exertion and thus
the regulation and quantification of exercise intensity in a
variety of populations. Numbers from 0 to 10 on the scale
were used to rate the intensity of the entire workout session.
A rating of -0- was associated with rest, and the highest
rating, 10, referred to maximal effort (Table 1) [6,8].
Statistical procedures
Data are presented as mean ±SD. A repeated-measures
analysis of variance (ANOVA) and Bonferroni post hoc
test was used to analyze the RPE responses after different
plyometric exercises. Significance level was set at p\0.05.
All statistical analyses were performed through the use of a
statistical software package (SPSS
Ò
, Version 16.0, SPSS,
Chicago, IL).
Fig. 1 Plyometric exercises
Table 1 The Borg 10-category
scale for rating of perceived
exertion
Rating Descriptor
0 Rest
1 Very, very easy
2 Easy
3 Moderate
4 Somewhat hard
5 Hard
6
7 Very hard
8
9
10 Maximal
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Results
There were significant differences between SJ and DJ-35
(p=0.033), 35-BJ (p=0.001) and TJ (p=0.001) in
perceived exertion. Moreover, statistically significant dif-
ferences were observed between 35-BJ and TJ (p=0.023),
PJ (p=0.001), 60-BJ (p=0.015), DJ-60 (p=0.004) and
DJ-35 (p=0.006) that revealed low intensity for 35-BJ in
comparison to other types of bilateral plyometric exercises
(Fig. 2).
Discussion
This was the first study that examined the intensity of
popular bilateral plyometric exercises using RPE scale. The
findings revealed that SJ is harder than other types of
plyometric exercises. Although, previous studies attempted
to determine plyometric exercise intensities by EMG,
motor unit recruitment and VGRF, these devices are not
available for strength and conditioning professionals [4,5].
For this, several authors recommended to use RPE for
determining plyometric exercise intensities because this
tool of measurement is valid and have cost-benefit for them
and can be used anywhere [4,11]. According to the results
of this study, SJ was the hardest exercise. This finding is in
contrast with previous recommendations that depth jumps
are the highest intensities of plyometrics [12]. The greater
RPE for SJ compared with DJ-35, 35-BJ, and TJ could be
greater motor unit recruitment and that exercises such as
TJ, PJ, 60-BJ, DJ-60, DJ-35 resulted in greater motor unit
recruitment than the 35-BJ.
With regard to the findings of the present investigation,
there is a strong linear relationship between RPE and
plyometric exercise-type intensities. This means that
during exercise movement, corollary discharges from the
motor cortex are concurrently sent to both the recipient
muscle and the somatosensory cortex [11,13]. The higher
load during plyometric exercise such as SJ resulted
greater tension development and increased motor unit
recruitment and firing frequency [11]. A positive slope in
RPE, indicating an increase in the intensity of the per-
ceptual signal originating in the active skeletal muscle
throughout each set of exercise, may be related to meta-
bolic and/or neurological factors associated with fatigue
[14]. Fatigue during plyometric exercises could be due to
the depletion of plasma creatinine, decreasing the pH with
increasing muscle lactate accumulation, or carbohydrate
depletion [8,15] and resulting increases in perception of
exertion during plyometric exercise. It seems that SJ
induced greater stimulation of above mechanisms and
these responses were moderate for DJ-35, DJ-60, 60-BJ,
PT, and TJ, whereas these mechanisms were very low for
35-BJ. As previously demonstrated, muscles forced to
overcome a heavy load require greater tension develop-
ment, which requires an increase in motor unit recruit-
ment and firing frequency [7,9]. For greater motor unit
recruitment to be accomplished the motor cortex may
send stronger signals to the sensory cortex; this gives rise
to increase perception of effort. It has been theorized that
these stronger corollary signals may be the primary cause
of the differences in RPE of varying types of plyometric
exercise as shown by previous studies and the present
study [4–6].
To summarise, the present study demonstrated that RPE
increased significantly for SJ. The rating of perceived
exertion was higher for SJ as compared to other types of
popular bilateral plyometric exercises, also the perceived
exertion was lower for 35-BJ when compared with other
plyometric exercises. These findings can be a key note for
strength and conditioning professionals and athletes to
monitor their plyometric exercise and training intensities
when performed at different types of exercise. In this study,
only one set of plyometric exercise was performed, for
future studies, it can be recommended that the authors used
several sets. The limitations of this study were number of
subjects and professional athletes. For future study, it can
be recommended that researchers used professional ath-
letes. Moreover, the results of the current investigation can
be used for recreationally physically active men, and fur-
ther work is needed to determine if similar effects are
obtained in the professional sporting population and
women subjects.
Acknowledgments The author gratefully acknowledges the volun-
teers involved in this study. No sources of funding were sought or
awarded for this study and the author reports no conflicts of interest
regarding this study.
Conflict of interest The author declares no conflict of interest.
Fig. 2 The rating of perceived exertion among bilateral plyometric
exercises (mean ±SD). Asterisk significantly difference with 35-BJ;
ampersand significantly difference with DJ-35; hash significantly
difference with TJ (p\0.05)
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