Perceived Exertion, Neuromuscular Activation, and Training Volume in Older Adults: Validating RPE-1 in...

Area of Science:

• Exercise Physiology
• Gerontology
• Biomechanics

Background:

• Accurate monitoring of training intensity is crucial for optimizing adaptations and minimizing injury risk in older adults.
• The OMNI-Resistance Exercise Elastic Band (OMNI-RES EB) scale, validated post-exercise, offers potential for real-time intensity individualization.
• Utilizing the first repetition rating of perceived exertion (RPE-1) may enable immediate, non-invasive training adjustments without maximal testing.

Purpose of the Study:

• To validate RPE-1 during moderate-velocity elastic resistance training in experienced, physically active older adults.
• To assess the predictive validity, reliability, and neuromuscular/cardiovascular responses of RPE-1 across different effort levels.
• To determine if RPE-1 can accurately guide elastic band training intensity for older adults.

Main Methods:

• A quasi-experimental cohort study involving twelve healthy older adults (≥60 years) with prior elastic band training experience.
• Participants performed standing military presses to failure using elastic bands at four target RPE-1 levels (2-8/10).
• Measurements included surface electromyography (anterior deltoid, triceps brachii), heart rate, blood pressure, and total repetitions; inter-session reliability was assessed.

Main Results:

• RPE-1 demonstrated a strong linear association with neuromuscular activation in the anterior deltoid (ηp²=0.83) and triceps brachii (ηp²=0.52).
• RPE-1 effectively predicted total repetitions (r=-0.71, R²=0.50), independent of handgrip strength.
• High inter-session reliability (ICC=0.84-0.94) was observed; cardiovascular responses showed no significant intensity differences.

Conclusions:

• RPE-1 using the OMNI-RES EB scale is a valid and reliable tool for regulating elastic resistance training intensity in older adults.
• This method facilitates early, efficient, and individualized prescription strategies, supporting autoregulation in this population.
• RPE-1 provides a practical approach to optimize training outcomes and safety for older adults engaged in elastic band exercises.