Scala di Borg (RPE)
Pubblicato il 15/05/2011Scala inventata da Gunnar Borg per determinare la percezione dello sforzo.
Di seguito la scala originale, in inglese, per meglio comprendere il tipo di sforzo nella lingua originale dell'autore.

Instructions for Borg Rating of Perceived Exertion (RPE) Scale
While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion.

Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means "no exertion at all" and 20 means "maximal exertion." Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range.

Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people's. Look at the scales and the expressions and then give a number.

6 No exertion at all

7
Extremely light (7.5)
8

9 Very light

10

11 Light

12

13 Somewhat hard

14

15 Hard (heavy)

16

17 Very hard

18

19 Extremely hard

20 Maximal exertion

9 corresponds to "very light" exercise. For a healthy person, it is like walking slowly at his or her own pace for some minutes

13 on the scale is "somewhat hard" exercise, but it still feels OK to continue.

17 "very hard" is very strenuous. A healthy person can still go on, but he or she really has to push him- or herself. It feels very heavy, and the person is very tired.

19 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.

Borg RPE scale
© Gunnar Borg, 1970, 1985, 1994, 1998



La lingua italiana tuttavia, grazie alla varietà del suo lessico, si presta bene nella traduzione. Di seguito una versione modificate della scala:

SCALA RPE DI BORG
6	nessuno sforzo	20%
7	estremamente leggero	30%
8		40%
9	molto leggero	50%
10		55%
11	leggero	60%
12		65%
13	un po' pesante	70%
14		75%
15	pesante	80%
16		85%
17	molto pesante	90%
18		95%
19	estremamente pesante	100%
20	massimo sforzo	esaurimento

Per utilizzarla correttamente e maggiore attendibilità bisogna spiegare con chiarezza i punti della scala al soggetto prima del test.
La scala parte da 6 e si può far coincidere con 60bpm (battiti al minuto) fino a 20 (200bmp).
Si può utilizzare in campo sportivo e medico.

Autore:
Nicola Turco

Fonte/Bibliografia:
Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998