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ABSTRACT.
Focht, B.C. Perceived exertion and training load during self-selected and imposed-intensity resistance exercise in untrained women. J. Strength Cond. Res. 21(1):183-187. 2007.-The purpose of the present study was to examine differences in ratings of perceived exertion (RPE) and the weight lifted (training load) during self-selected and imposed-intensity bouts of acute resistance exercise (RE). Nineteen untrained college-aged women completed 2 bouts of acute resistance exercise. During 1 session, 3 sets of 4 exercises were performed using a training load of 75% of 1 repetition maximum. Conversely, during the other session, each set and exercise were completed using a self-selected training load. Assessments of RPE and training load were obtained following each set during both imposed-intensity and self-selected-intensity sessions. Results of 2 (intensity) × 3 (set) repeated measures multivariate analyses of variance revealed that, when compared to self-selected RE, RPE and resistance used were significantly higher and the number of repetitions completed per set was significantly lower during imposed-intensity RE. These findings demonstrate that the training load and perceptions of effort elicited during conventional RE prescriptions differ from the level of exertion untrained women self-select. Additionally, it appears that untrained women may not self-select a relative intensity sufficient to stimulate meaningful improvements in muscular hypertrophy or strength. The implications of these findings for the adoption and maintenance of resistance exercise participation are discussed.
KEY WORDS. effort sense, preferred exertion, strength training, percentage of 1RM
INTRODUCTION
Perceived exertion experienced during exercise can influence both the adoption and the maintenance of regular physical activity participation (6). Conventional approaches to exercise prescription advocate exercising within a specific intensity range that yields health and fitness benefits and concomitantly generates appropriate, tolerable perceptions of effort (4, 15, 16, 17). Relative exercise intensities that result in either excessive or insufficient levels of exertion may be perceived as aversive or boring and subsequently deter exercise participation. Accordingly, the extent to which commonly-employed intensity prescriptions generate perceptions of effort that are comparable to those an individual would choose to perform (i.e., self-selected intensity) is an important consideration in attempts to promote regular physical activity participation. Findings of several studies suggest that work rate and perceived exertion during self-selected-intensity bouts of aerobic exercise differ significantly from those evident during sessions completed at a prescribed...