Rating of perceived exertion (RPE) is commonly used during exercise to indicate the intensity of exercise. Originally developed and used in cardiac rehab and aerobic exercise, more recently, RPE is also being used to regulate exercise intensity during resistance exercises. In fact, the American College of Sports Medicine (ACSM) recommends using RPE to dose resistance training exercises. The OMNI scale is a popular RPE scale that uses a 1 to 10 point scale with visual representation of the exercises performed.
Dr. Juan Colado of the University of Valencia in Spain has validated the use of perceived exertion during Thera-Band® resisted exercises using the OMNI-RES (resistance) scale. He has shown that using the scale is an effective method of dosing elastic resistance exercises for significant gains in strength and muscle mass (Colado & Triplett 2008). At the TRAC 2011 meeting, Dr. Colado presented a new scale specific to Thera-Band resistance bands.
20 healthy subjects performed frontal and lateral raises with Thera-Band elastic bands while rating their perceived exertion on the OMNI-RES scale, and then on his new RISE (Resistance Intensity Scale for Exercise) scale – for exertion rating of both the active muscles and the overall body. Using a regression analysis, Dr. Colado demonstrated high validity of the Thera-Band RISE, supporting its use in prescribing and dosing appropriate levels of Thera-Band elastic resistance exercises. Dr. Colado hopes to use his new scale in future training studies with Thera-Band elastic resistance.
Read the abstract of his study here: Construct validity of the Thera-Band resistance exercise scale