Borgskalan

Borgskalan (mer korrekt som Borgs RPE-skala efter engelskans Rating of Perceived Exertion)^[1]^[2]^[3] är en skattningsskala för upplevd fysisk ansträngning.^[3]^[4]^[5]^[6] Den konstruerades av den svenska psykologen och professorn Gunnar Borg på 1960-talet för att användas i samband med arbetsprov, men används oftast idag av idrottslärare, för att bedöma en träningsaktivitets intensitet. Uppskattningen är subjektiv och individuell men är tänkt att korrelera med pulsen. Exempelvis ska 13 på skalan motsvara ungefär 130 i puls.

Skalan kan jämföras med andra linjära skalor såsom Likertskalan eller en visuell analog skala. Resultatens sensitivitet och reproducerbarhet är i stort sett lika även om Borgskalan i vissa fall kan vara bättre.^[7]

Skalan

Borgskalan går från 6 till 20 och orden för att beskriva de olika graderna av ansträngning är noga utvalda. Den är översatt till ett antal olika språk men då ordens betydelse skiljer sig är skalan inte fullt jämförbar mellan språken.

Borgs RPE-skala
6	Ingen ansträngning alls	< 40% maxplus
7	Extremt lätt	< 40% maxplus
8	Extremt lätt	40−59% maxpuls
9	Mycket lätt
10	Mycket lätt
11	Lätt
12	Lätt	60−74% maxpuls
13	Ganska ansträngande	60−74% maxpuls
14	Ganska ansträngande	75−94% maxpuls
15	Ansträngande
16	Ansträngande
17	Mycket ansträngande
18	Mycket ansträngande	≥ 95% maxpuls
19	Extremt ansträngande
20	Maximalt ansträngande

Borgskalan och den yttre miljön

Det verkar som om rörelse i utomhusmiljöer kan sänka den upplevda ansträngningen vid en given nivå av fysisk aktivitet jämfört med inomhus ^[8]

Referenser

^ Borg, Gunnar (maj 1982). ”Psychophysical bases of perceived exertion” (på engelska). Medicine & Science in Sports & Exercise 14 (5): sid. 377–381. doi:10.1249/00005768-198205000-00012. S2CID 43255899. ISSN 0195-9131. OCLC 7008043757. PMID 7154893. https://journals.lww.com/acsm-msse/Abstract/1982/05000/Psychophysical_bases_of_perceived_exertion.12.aspx. Läst 7 mars 2021. ”A presentation is made of ratio-scaling methods, category methods, especially the Borg Scale for ratings of perceived exertion, and a new method that combines the category method with ratio properties.”.
^ Borg, Gunnar (1970). ”Perceived exertion as an indicator of somatic stress” (på engelska). Scandinavian journal of rehabilitation medicine 2 (2): sid. 92–98. doi:10.2340/1650197719702239298. S2CID 31193643. ISSN 0036-5505. OCLC 104011286. PMID 5523831. https://www.semanticscholar.org/paper/Perceived-exertion-as-an-indicator-of-somatic-Borg/75bb747285991b6aa078693cf4162289dfd98eb9. Läst 7 mars 2021.
^ [a b] Dawes, Helen; Barker, Karen; Cockburn, Janet; Roach, Neil; Scott, Oona; Wade, Derick (maj 2005). ”Borg’s Rating of Perceived Exertion Scales: Do the Verbal Anchors Mean the Same for Different Clinical Groups?” (på engelska). Archives of Physical Medicine and Rehabilitation 86 (5): sid. 912–916. doi:10.1016/j.apmr.2004.10.043. ISSN 0003-9993. OCLC 206958437. PMID 15895336. https://www.archives-pmr.org/action/showPdf?pii=S0003-9993%2805%2900005-5. Läst 7 mars 2021. ”The 2 most widely used scales of perceived exertion in exercise were developed by Borg; they are Borg’s 6–20 RPE and category ratio scale (CR-10).”.
^ Roelands, Bart; de Koning, Jos; Foster, Carl; Hettinga, Floor; Meeusen, Romain (maj 2013). ”Neurophysiological Determinants of Theoretical Concepts and Mechanisms Involved in Pacing” (på engelska). Sports Medicine 43 (5): sid. 301–311. doi:10.1007/s40279-013-0030-4. ISSN 0112-1642. OCLC 8085227329. PMID 23456493. http://link.springer.com/10.1007/s40279-013-0030-4. Läst 7 mars 2021. ”A component that appears to integrate many variables during whole-body exercise is the rating of perceived exertion (RPE).”.
^ Rattray, Ben; Argus, Christos; Martin, Kristy; Northey, Joseph; Driller, Matthew (17 mars 2015). ”Is it time to turn our attention toward central mechanisms for post-exertional recovery strategies and performance?” (på engelska). Frontiers in Physiology 6 (79). doi:10.3389/fphys.2015.00079. ISSN 1664-042X. OCLC 5797557533. PMID 25852568. PMC: PMC4362407. http://www.frontiersin.org/Exercise_Physiology/10.3389/fphys.2015.00079/abstract. Läst 7 mars 2021. ”Aside from accounting for the reduced performance of mentally fatigued participants, this model rationalizes the reduced RPE and hence improved cycling time trial performance of athletes using a glucose mouthwash and the greater power output during a RPE matched cycling time trial following amphetamine ingestion.”.
^ Chambers, E. S.; Bridge, M. W.; Jones, D. A. (15 april 2009). ”Carbohydrate sensing in the human mouth: effects on exercise performance and brain activity: Oral carbohydrate and exercise performance” (på engelska). The Journal of Physiology 587 (8): sid. 1779–1794. doi:10.1113/jphysiol.2008.164285. ISSN 0022-3751. OCLC 6896262170. PMID 19237430. PMC: PMC2683964. Arkiverad från originalet den 10 april 2021. https://web.archive.org/web/20210410220433/https://physoc.onlinelibrary.wiley.com/doi/pdf/10.1113/jphysiol.2008.164285. Läst 7 mars 2021. ”The subjects’ perception of exertion (RPE; 6 to 20 point scale; Borg, 1982) increased throughout the two trials (main effect of time; P < 0.01) but with no differences between conditions at any time (P = 0.95, trial × time interaction)”. Arkiverad 10 april 2021 hämtat från the Wayback Machine.
^ Grant, Stan; Aitchison, Tom; Henderson, Esther; Christie, Jim; Zare, Sharam; Mc Murray, John (november 1999). ”A Comparison of the Reproducibility and the Sensitivity to Change of Visual Analogue Scales, Borg Scales, and Likert Scales in Normal Subjects During Submaximal Exercise” (på engelska). Chest 116 (5): sid. 1208–1217. doi:10.1378/chest.116.5.1208. ISSN 0012-3692. OCLC 212147654. PMID 10559077. https://linkinghub.elsevier.com/retrieve/pii/S0012369215515869. Läst 8 mars 2021. ”This study suggests that subjective scales can reproducibly measure symptoms during steady-state exercise and can detect the effect of a drug intervention. The VAS and Borg scales appear to be the best subjective scales for this purpose.”.
^ Olsson, k.; Ceci, R.; Wahlgren, L.; Rosdahl, H.; Schantz, P. (2024). ”Perceived exertion can be lower when exercising in field versus indoors”. PLoS One 19 (5): sid. 1–23. doi:10.1371/journal.pone.0300776.. PMID 38809815.

Externa länkar

[1] Borg, Gunnar (maj 1982). ”Psychophysical bases of perceived exertion” (på engelska). Medicine & Science in Sports & Exercise 14 (5): sid. 377–381. doi:10.1249/00005768-198205000-00012. S2CID 43255899. ISSN 0195-9131. OCLC 7008043757. PMID 7154893. https://journals.lww.com/acsm-msse/Abstract/1982/05000/Psychophysical_bases_of_perceived_exertion.12.aspx. Läst 7 mars 2021. ”A presentation is made of ratio-scaling methods, category methods, especially the Borg Scale for ratings of perceived exertion, and a new method that combines the category method with ratio properties.”.

[2] Borg, Gunnar (1970). ”Perceived exertion as an indicator of somatic stress” (på engelska). Scandinavian journal of rehabilitation medicine 2 (2): sid. 92–98. doi:10.2340/1650197719702239298. S2CID 31193643. ISSN 0036-5505. OCLC 104011286. PMID 5523831. https://www.semanticscholar.org/paper/Perceived-exertion-as-an-indicator-of-somatic-Borg/75bb747285991b6aa078693cf4162289dfd98eb9. Läst 7 mars 2021.

[:0-3] [a b] Dawes, Helen; Barker, Karen; Cockburn, Janet; Roach, Neil; Scott, Oona; Wade, Derick (maj 2005). ”Borg’s Rating of Perceived Exertion Scales: Do the Verbal Anchors Mean the Same for Different Clinical Groups?” (på engelska). Archives of Physical Medicine and Rehabilitation 86 (5): sid. 912–916. doi:10.1016/j.apmr.2004.10.043. ISSN 0003-9993. OCLC 206958437. PMID 15895336. https://www.archives-pmr.org/action/showPdf?pii=S0003-9993%2805%2900005-5. Läst 7 mars 2021. ”The 2 most widely used scales of perceived exertion in exercise were developed by Borg; they are Borg’s 6–20 RPE and category ratio scale (CR-10).”.

[4] Roelands, Bart; de Koning, Jos; Foster, Carl; Hettinga, Floor; Meeusen, Romain (maj 2013). ”Neurophysiological Determinants of Theoretical Concepts and Mechanisms Involved in Pacing” (på engelska). Sports Medicine 43 (5): sid. 301–311. doi:10.1007/s40279-013-0030-4. ISSN 0112-1642. OCLC 8085227329. PMID 23456493. http://link.springer.com/10.1007/s40279-013-0030-4. Läst 7 mars 2021. ”A component that appears to integrate many variables during whole-body exercise is the rating of perceived exertion (RPE).”.

[5] Rattray, Ben; Argus, Christos; Martin, Kristy; Northey, Joseph; Driller, Matthew (17 mars 2015). ”Is it time to turn our attention toward central mechanisms for post-exertional recovery strategies and performance?” (på engelska). Frontiers in Physiology 6 (79). doi:10.3389/fphys.2015.00079. ISSN 1664-042X. OCLC 5797557533. PMID 25852568. PMC: PMC4362407. http://www.frontiersin.org/Exercise_Physiology/10.3389/fphys.2015.00079/abstract. Läst 7 mars 2021. ”Aside from accounting for the reduced performance of mentally fatigued participants, this model rationalizes the reduced RPE and hence improved cycling time trial performance of athletes using a glucose mouthwash and the greater power output during a RPE matched cycling time trial following amphetamine ingestion.”.

[6] Chambers, E. S.; Bridge, M. W.; Jones, D. A. (15 april 2009). ”Carbohydrate sensing in the human mouth: effects on exercise performance and brain activity: Oral carbohydrate and exercise performance” (på engelska). The Journal of Physiology 587 (8): sid. 1779–1794. doi:10.1113/jphysiol.2008.164285. ISSN 0022-3751. OCLC 6896262170. PMID 19237430. PMC: PMC2683964. Arkiverad från originalet den 10 april 2021. https://web.archive.org/web/20210410220433/https://physoc.onlinelibrary.wiley.com/doi/pdf/10.1113/jphysiol.2008.164285. Läst 7 mars 2021. ”The subjects’ perception of exertion (RPE; 6 to 20 point scale; Borg, 1982) increased throughout the two trials (main effect of time; P < 0.01) but with no differences between conditions at any time (P = 0.95, trial × time interaction)”. Arkiverad 10 april 2021 hämtat från the Wayback Machine.

[7] Grant, Stan; Aitchison, Tom; Henderson, Esther; Christie, Jim; Zare, Sharam; Mc Murray, John (november 1999). ”A Comparison of the Reproducibility and the Sensitivity to Change of Visual Analogue Scales, Borg Scales, and Likert Scales in Normal Subjects During Submaximal Exercise” (på engelska). Chest 116 (5): sid. 1208–1217. doi:10.1378/chest.116.5.1208. ISSN 0012-3692. OCLC 212147654. PMID 10559077. https://linkinghub.elsevier.com/retrieve/pii/S0012369215515869. Läst 8 mars 2021. ”This study suggests that subjective scales can reproducibly measure symptoms during steady-state exercise and can detect the effect of a drug intervention. The VAS and Borg scales appear to be the best subjective scales for this purpose.”.

[8] Olsson, k.; Ceci, R.; Wahlgren, L.; Rosdahl, H.; Schantz, P. (2024). ”Perceived exertion can be lower when exercising in field versus indoors”. PLoS One 19 (5): sid. 1–23. doi:10.1371/journal.pone.0300776.. PMID 38809815.

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