Load Progression Activity
3 Rounds
1-minute rest between rounds
ROUND A – Light Load
• 10 Glute Bridges
• 10 Curl-Ups
• 20-sec Forearm Plank
ROUND B – Moderate Load
• 15 Glute Bridges
• 15 Curl-Ups
• 30-sec Plank
ROUND C – High Load
• 20 Glute Bridges
• 20 Curl-Ups
• 45-sec Plank
RPE and Fatigue Monitoring Table
(After Each Round)
Name: _______________________
Group: _______________________
Round Activity RPE (1– Fatigue Level Breathing Notes (Muscle Feeling / Form)
Completed 10) (1–5) (Low/Mod/High)
A – Light _______________ ______ ______ __________ __________________________
___
B – Moderate _______________ ______ ______ __________ __________________________
___
C – High _______________ ______ ______ __________ __________________________
___
RPE SCALE (Rate of Perceived Exertion)
Instructions:
After each activity round, circle the number that best describes how hard the exercise felt.
1–2 — Very Light
• Very easy
• Normal breathing
• Can talk comfortably
• No muscle fatigue
3–4 — Light
• Slight effort
• Breathing slightly faster
• Minimal muscle fatigue
• Can continue for a long time
5–6 — Moderate
• Noticeable effort
• Breathing heavier
• Muscle fatigue starting
• Can still continue with control
7–8 — Hard
• Difficult effort
• Breathing deep and fast
• Muscle burning/shaking
• Can only sustain for short time
9 — Very Hard
• Extremely challenging
• Very heavy breathing
• Close to maximum effort
• Difficult to maintain form
10 — Maximum Effort
• Absolute highest effort
• Cannot continue long
• Very intense physical stress
FATIGUE LEVEL SCALE
(Subjective Muscular Fatigue Rating)
After each round, students will check one level that best describes what they felt in their muscles.
Level 1 – Minimal Fatigue
• Muscles feel slightly warm
• No shaking
• No burning sensation
• Can easily continue another set
Meaning: Load is very light for you.
Level 2 – Mild Fatigue
• Muscles feel tired
• Slight tension
• Breathing slightly elevated
• Can still continue comfortably
Meaning: Load is manageable but starting to create stress.
Level 3 – Moderate Fatigue
• Noticeable muscle burning
• Slight shaking
• Breathing heavier
• Form requires focus to maintain
Meaning: Appropriate training stimulus for adaptation.
Level 4 – High Fatigue
• Strong burning sensation
• Visible muscle shaking
• Difficulty maintaining form
• Strong urge to stop
Meaning: High load; close to muscular limit.
Level 5 – Extreme Fatigue
• Cannot continue
• Form breaks down
• Loss of control or stability
Meaning: Load exceeded current capacity.
SCORING INTERPRETATION GUIDE
A. RPE Interpretation
• 1–2 (Very Light)
→ Warm-up level only
→ Too low for training adaptation
• 3–4 (Light)
→ Good for recovery or beginners
→ Minimal training stimulus
• 5–6 (Moderate)
→ Ideal training zone
→ Appropriate stimulus for improvement
• 7–8 (Hard)
→ High training stimulus
→ Suitable for advanced individuals
• 9–10 (Very Hard to Maximum)
→ Near maximal effort
→ Use carefully; not for daily training
B. Fatigue Level Interpretation
• Level 1–2
→ Low physiological stress
→ Maintenance only
• Level 3
→ Effective training stimulus
→ Recommended range
• Level 4
→ High stress
→ Good for progression but requires recovery
• Level 5
→ Excessive fatigue
→ Risk of poor form and overexertion
C. Combined Interpretation Guide
Use this simple rule:
✔ If RPE is 5–6 AND Fatigue is Level 3
→ Optimal training load
✔ If RPE is 7–8 AND Fatigue is Level 4
→ High-intensity stimulus
✔ If RPE is 1–4 AND Fatigue is Level 1–2
→ Load may be too easy
✔ If RPE is 9–10 AND Fatigue is Level 5
→ Load may be too high for regular training