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njit-etd2003-081 - New Jersey Institute of Technology

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APPENDIX A<br />

EXERCISE PHYSIOLOGY<br />

A.1 Borg Perceived Exertion Scale<br />

Figure A.1 shows the Borg scale <strong>of</strong> perceived exertion. The original Borg scale <strong>of</strong><br />

perceived exertion has been modified. The number from 6 to 10 are in green, the<br />

numbers from 11 to 15 are in yellow, and the numbers from 16 to 20 are in red, similar in<br />

concept to traffic lights.<br />

A.2 The Karvonen Formula<br />

The Karvonen's Formula is an accurate way to calculate your desired aerobic training<br />

intensity. The required information:<br />

1. Your age in years.<br />

2. Resting Heart Rate — in beats per minute. Take your resting heart rate in the<br />

morning. Lie quietly and take a one-minute pulse. Do this for three mornings<br />

in a row to record the average.<br />

3. Percentage <strong>of</strong> Maximum Heart Rate. The American College <strong>of</strong> Sport<br />

Medicine recommends exercising between 60% and 90% <strong>of</strong> your Maximum<br />

Heart Rate.<br />

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