ESCALA DE BORG NO CONTROLE DA INTENSIDADE DO EXERCÍCIO
Autor: Jamila Ithaia Wawzyniak | Publicado: 2013-05-04T17:02:00-07:00





Um método bastante seguro de se fazer o
controle do esforço durante o exercício é a Escala de Percepção Subjetiva do
Esforço (PSE). A mais utilizada em educação física é a Escala de PSE CR10 de
Borg (BORG, 2000). Ela se aplica a toda situação em que se deseja levar em
conta como a pessoa está se sentindo durante o exercício e é especialmente útil
para aquelas pessoas em que a freqüência cardíaca não é um parâmetro confiável
(cardiopatas medicados, etc.). Também é útil quando se propõem atividades de
grupo em que o controle individual fica quase impossível sem prejuízo dos
aspectos pedagógicos e da dinâmica da modalidade. 

A Escala CR10 de Borg é uma escala
numérica e visual, que classifica o esforço percebido em valores que vão de 0
(zero) a 10 (dez). Estes valores têm uma alta correlação com os valores da FCM (Frenqüência Cardíaca Máxima),
com as Freqüências de treinamento e com todo tipo de esforço.
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CR10
  BORG

  
  
PSE-
  Parâmetro Subjetivo de Esforço

  
  
FCM

  
  
%1RM

 

  
  
0

  
  
absolutamente
  nada

  
  
 

  
  
1

  
  
muito
  fraco

  
  
 

  
  
2

  
  
fraco

  
  
40%

  
  
40%

 

  
  
3

  
  
moderado

  
  
50%

  
  
50%

 

  
  
4

  
  
um
  pouco forte

  
  
60%

  
  
60%

 

  
  
5

  
  
forte

  
  
70%

  
  
70%

 

  
  
6

  
  
  
80%

  
  
80%

 

  
  
7

  
  
muito
  forte

  
  
  
90%

 

  
  
8

  
  
  
 

  
  
9

  
  
  
 

  
  
10

  
  
extremamente
  forte

  
  
 


Fonte:
BORG (2000). Adaptada por GEPAFI.