Fig 2.

1 The Borg Rating of Perceived Exertion (RPE) 6–20 scale and

the Borg Category Ratio–10 scale

RPE Scale CR10 Scale

0 Nothing at all ‘No P’

6 No exertion at all 0.3
7 Extremely light 0 Extremely weak Just
. noticeable
5
8 1 Very weak Light
9 Very light 1.5
10 2 Weak
2.5
11 Light 3 Moderate Strong
12 4
13 Somewhat hard 5 Strong
14 6
15 Hard (heavy) 7 Very strong
16 8
17 Very hard 9 Extremely ‘Max P’
strong
18
19 Extremely hard 10
20 Maximal exertion 11
• Absolute Highest
maximum possible
 Borg G (1998) in ACSM 2006: 77

Aerobic and anaerobic (the energy systems)

The energy currency used by the body to produce energy comes in the form
of a chemical called adenosine tri-phosphate (ATP). ATP derives from the
break down (via digestion) of nutrients (carbohydrates, fats and protein) we
obtain from our diet. ATP is stored in all cells of the body that require
energy to function – this includes muscle cells.
When the demand for energy is made, one of the phosphates break away
to produce energy. This leaves another chemical — adenosine di-phosphate
(ADP) — which needs to be converted back to adenosine tri-phosphate
before further energy can be produced.

ATP – P = ADP

ATP is stored in limited amounts in the muscle cells and needs to be

continually broken down and re-synthesised inside the muscle via the
energy systems. During times of rest, this breakdown and re-synthesis
occurs at a slower rate. During exercise and activity, demands for ATP are
greater and this requires energy to be produced at a faster rate.
The three energy systems that enable the re-synthesis of ATP are:

• The creatine phosphate system

• The glycogen or lactic acid system
• The oxygen system

The first two systems operate without the presence of oxygen and are
classified as anaerobic. The third energy system requires the presence of
oxygen and is therefore classified as aerobic.

Creatine phosphate system

Creatine phosphate (CP) is another chemical produced by the breakdown of
nutrients from the diet. It is stored in the muscles and provides the
immediate source for re-synthesising ATP. The phosphate that is attached to
the creatine releases and joins with ADP to remake ATP, which in turn,
releases the phosphate to produce energy.

CP + ADP = ATP + C

Stores of creatine phosphate are limited within the muscle. Thus, energy
can only be supplied for a short duration, usually no longer than 6–10
seconds. This system would be used as the predominant source during
immediate bursts of high to maximal intensity that last for a short duration.
Example activities would include athletic track and field events that involve
sprinting (100m), throwing (javelin) and jumping (long jump).
Within a circuit training session, explosive power movements such as
tuck jumps and burpees would most likely challenge this system. Rest
intervals between higher intensity exercises will need to be longer to enable
replenishment of ATP-CP stores and reduce the accumulation of lactic acid.

Glycogen/lactic acid system

Glycogen is produced by the break down of the nutrient carbohydrate. It is
stored in the muscle and liver. Stored glycogen can be broken down to
reform ATP for bursts of higher intensity activity. However, without the
presence of oxygen in the breakdown of glycogen, the waste product called
lactic acid is produced. When lactic acid accumulates it contributes to
fatigue and is experienced as a burning sensation in the muscles. Exercise
intensity will need to decrease or be stopped to assist removal of lactic acid
via the circulatory system.

Glycogen + ADP = ATP + Lactic Acid

The glycogen system is used predominantly during high intensity activities

that usually last for no longer than 90 seconds. McArdle, Katch & Katch
(1991: 125) suggest that: ‘The most rapidly accumulated and highest lactic
acid levels are reached during exercise that can be sustained for 60–180
seconds. Athletic track events that use this energy system would be the 400
and 800 metres. It would also be used, when pushing to finish the final
stage of a mile run’.