Load control with the help of the heart rate in football.

The role of heart rate in sports. Heart frequency shows exactly the sportsmans conditional performance. Heart rate between and during the trainings provides objective information about the reaction of the body to that trainings and enviromental factors. Tests done before the trainings determine the load limit and fitness level. Employing in addition the method of HR control the footballer is able to perform optimally at the trainings. The heart rate rates gained during the trainings reflect the reaction of the body to the load. During the trainings you have to consider the sportsmans physical condition, his momentary level of fitness mental activity and the external enviromental factors. Variability of heart frequency provides exact information about the internal condition of the body. The time passed between the heart contractions and their dynamics gives an accurate idea of the individuals fitness. The main points of evaluation are heart rate reactions to movement and heart frequency variability. Variability shows the frequency of heart contractions.

The times passed between two contractions shows pulse variability.

The aerobic and anaerobic threshold values the ability to take up oxygen can be determined quickly and exactly. After the training you can see exactly when the footballer will be completely fit. This complex but still simple and fast method of taking the pulse provides the coaches precise basic information which makes it possible to maximalize individual conditioning.

General information. Before the tests you must put down: 1. The sportsmans training activity during the proceeding period. 2. Weight 3. Height 4. Age 5. Sex

Regular use. One of the important criteria of the HR control system is regular use. After an optimum time interval (8-10 days) regular use gives an accurate picture of the sportsmans adaptability in the long run and his reactions to different methods of trainings. The answer to regular trainingload is necessary for the program to assess exactly the sportsmans ability to regenerate. Regular training stimulus improves the footballers condition, the improving physical activity has a positive effect on the footballers ability to regenerate (4-6 weeks). Recording these data with the help of the Polar ProTrainer 5 or Polar Team Pro softwares makes the evaluation of the players more precise. Regular following of the changeable personal data: 1. VO2 max. 2. Weight 3. Height 4. Anaerobic and aerobic threshold Continuos evaluation in case of any change the different parameter must be recorded if possible the control assessment should be done at the same time of the day, under similar conditions.

Beep Recovery Test

Papp Kroly, 2013.

The use of POLAR HR monitoring system is recommended to determine the physical profile. The use of the BR Test and the HR control methods together show the physical capacity of the player precisely. Also the measurement of the lactic acid level of blood is recommended in the breaks between the repeats. What does Beep Recovery Test measure? Maximal physical capacity. Maximal HR. Anaerobic threshold by use of Conconi method. Dynamics of the cardiovascular system. The reaction of the heart to various rates of loads. Regeneration capacity. The high and low intensity intervals vary during the game. The athlete is active during the period of the high intensity, while he relaxes in the low intensity period. The test shows well, how the player performs and how effectively he regenerates. These two abilities are important in football. Test protocol: Distances of 20 meter. Accelerating continuously for 4 minutes. One minute of break follows 4 minutes of running. The athletes start with slow running and they achieve their maximal physical performance. 4x4 minutes of running in total. With 1 minute of break between them.

Zone/ 4 minute

Speed Km/h

Time 20 m/sec

Repeat x

8 1. zone Jogging 9 9,5 10 1 min. rest. 11 2. zone Running 12 13 14 1 min. rest. 15 3. zone High intensity running 16 17 18 1 min. rest. 19 4. zone Sprints 20 21 22

9,0 1 - 30 8,0 7,57 7,2

6,54 31 - 72 6,0 5,53 5,14

4,8 73 - 127 4,5 4,23 4,0

3,78 128 - 196 3,6 3,48 3,27

BR test. Papp, 2013. 2013, pre season. 18 Profi players.

Zone

Players N=18 Age=24 N=18 Age = 241,2

Max. speed km/h 10

Lac. mmol/l 1,6 0,5

HR bpm

Rest.+1min. HR bpm 1184

1. zone

1458

2. zone

N=18 Age = 241,2

14

3,3 0,9

17510

1516

3. zone

N=18 Age = 241,2

18

9,8 2,2

1917

16612

4. zone

N=7 Age = 224,4

20,5 1,5

11,5 1,9

1985

17413

Papp, 2013.

The more trained the person is, the faster his heart rate adopts to the change of speed. This is one of the most important physiological bases of the successful game. The cardiovascular adoption to the changes of the rhythm of the game is one of the bases of the good condition. The break of heart rate is identified by the experienced examiner with his eyes. The rate of breaking of the heart rate is not equal to the lactic acid

threshold in a glycogen-poor condition. Therefore the test has to be performed in a relaxed state with proper nutrition. Evaluation of the tests: The anaerobic threshold. Employing the Conconi method it is possible to establish when the body passes on to the anaerobic - oxygen deficient zone. In 1982 Conconi together with other researches worked out the method of determining the anaerobic threshold without a blood test. At the continuously growing intensity the pulse cant follows linearly the increasing speed. This point is the anaerobic threshold. It can be determined by Polar Team 2 Pro on the heart frequency diagram, where acidification reaches 4 mmol/l. This is the officially accepted value of the anaerobic threshold. Good: anarobic threshold expressed by a 170-175 pulse and 14 km/h anaerobic threshold speed. Excellent: anaerobic threshold expressed by a 175-185 pulse, and 15-16 km/h anaerobic threshold speed. Maximum HR. The footballers highest pulse rate when taken every minute. While working continuously heart frequency is increasing when intensity is growing. At the end of the test when we reach maximum load, heart reaches the maximum frequency rate. During the training or competitions it often happens that the footballers reach higher pulse rates than during the test. That is why it is important to check the heart rate continuously. Regeneration HR zone 50-60 % Exstensive II. aerob HR zone 60-70% Extensive I. aerob HR zone 70-80% Intensive aerob HR zone 80-88% Extensive anaerob HR zone 88-92% Intensive anaerob HR zone 92-100%

Polar Fitness TesztTM The Polar Fitness TesztTM can be found in every HR monitor or training computer. Polar OwnIndex determined the maximum aerobic capacity (VO2 max.). The VO2 max. is the exact indicator of the footballers endurance. The test developed by Vinm et al. 1996,1997,1998. Kinnunen et al. 2000. Peltola et al. valamint Tschopp et al. 2000. Bouchard et al.1999, Hautala et ai. 2003, Tulppo et al. 2003, Kiviniemi et al. 2010. Hedelin et al. 2001. Pokki and Laukkanen, unpublished 2000, Crumpton et al. 2003, Borodulin et al. 2003 and took several years of research. During the research hundreds of comparative tests were carried out. They proved that the programmes in the HR monitors determine the maximum oxygen capacity of the body (VO2 max.) with the preciseness of a medical laboratory. The Polar Fitness TestTM determines the aerobic fitness of the player on the basis of the pulse at rest, pulse variability, age height, weight and long-term physical activity chosen by the person. The Polar Fitness TesztTM is suitable to follows mainly the long-term aerobic fitness. To reach changes in aerobic fitness long-term physical activity index is essential: the higher activity, the better fitness is generally, Polar OwnIndex rises when heart rate at rest dicreases and HR variability goes up, consquently it falls when pulse at rest rises and HR variability falls. In order to reach long-term changes in the field of heart rate at rest and HR variability at least 6 weeks of regular physical activity is needed. Heart rate at rest and HR varibiality show exactly the sportmans condition. The short-term changes of these factors explain the changes in the results acquired in Polar Fitness TesztTM in succession. There are usual daily fluctuations in the field of heart rate at rest and HR variablity; momentary changes in breathing, blood pressure cause usual momentary changes in them. There can be undesired temporary changes in heart rate in case of illness, speaking, moving, excitement or other disturbing factors. That is why it is important to minimize these factors and standardize the test conditions in order to get exact, reliable results (the tests should be done the same way, at the same time). In spite of this there is no need

check breathing to get normal heart rate and HR variability deviations during the test. Vo2 max. results of footballers Author Faina et al. 1990 Chatard et al. 1990 Bangsbo et al. 1991 Davis et al. 1992 Petrekanits 2003. Team France - national team France 1 division Denmark 1 division England 1&2 division Hungaryan - 1 division VO2max 59,1 60,0 60,9 60,4 61,09

Polar OwnZone training, Polar OwnZone test. Polar OwnZone provides the opportunity for an ideal training. During the test the program determines the aerobic and anaerobic threshold of the day. It is important to remember that your need to set apart within the aerob training zone the extensive and the intensive loading zones. During the intervall or fartlek trainings where the aim is to practise gaining anaerob energy, the anaerob threshold characteristic of the day can be an important point of reference as well. Using the Polar OwnZone system you can hold the most accurately planned endurance training. Keepeing strictly to the aim of the training is an especially important aspect. Workouts performed in the optimum load zone provide the footballer on the basis of the daily condition the opportunity for professional trainings.

Why is it important to check the load zone regularly? 1. Because the performance of a sportsman subjected to maximum load vary according to the level of fitness. 2. Changes in the daily biorythm have a negative effect on the level of the load zone. 3. In cases of illnesses or injuries the physical condition indicators fail.

Accomplishing the Polar OwnZone test. During an approximately 5-minute test the Polar training computer assesses the anaerob threshold with a 0.01% preciseness. 1. minute/90 bpm 2. minute/100 bpm 3. minute/110 bpm 4. minute/120 bpm 5. minute/130 bpm

Regeneration, evaluation of the load. Polar OwnOptimizerTM A successful training requires temporary overloading: 1. Longer training periods. 2. Higher intensity. 3. Higher frequency of training. 4. Changed restitution time.

In order to avoid serious overtraining appropriate rest periods should follow the overload. If the rest is not enough, we can experience a drop in performance instead of improvement due to overload. The Polar OwnOptimizerTM shows in a simple and reliabale way that the training programme has reached its performance intensifying aim. The Polar OwnOptimizerTM is the modification of the traditional ortostatic overtraining test. It is expedient to do it regularly, at least four times a week in case of one match a week. It is also necessary to fix the results so it is possible to follow back the changes int he physical fitness of the player int he long run.

Integrating Polar OwnOptimizerTM Test in the weekly work: Saturday: Match+1 hour Polar OwnOptimizerTM test Sunday: Monday: Polar OwnOptimizerTM test Tuesday: Wednesday: Polar OwnOptimizerTM test Thursday: Friday: Polar OwnOptimizerTM test Saturday: Match + 1 hour Polar OwnOptimizerTM test

If the footballer plays more matches a week (Wednesday-Saturday) it is expedient to raise the number of the tests to six: Saturday: Match+1 hour Polar OwnOptimizerTM test Sunday: Polar OwnOptimizerTM test Monday: Tuesday: Polar OwnOptimizerTM test Wednesday: Match+1 hour Polar OwnOptimizerTM test Thursday: Polar OwnOptimizerTM test Friday: Polar OwnOptimizerTM test Saturday: Match + 1 hour Polar OwnOptimizerTM test Description of the Polar OwnOptimizerTM: You have to be in the state of rest before starting the test! Dont move in an intensive way! Avoid stressful situation! Dont drink coffee, energy drinks and dont rich food! If you being treated by taking any kind of medicine, you should notify the authorities because some drugs have a negative effect on the results of the Polar OwnOptimizerTM! The Player has to be in lying or sitting position for 3 minutes, after that the clock signals by bipping that the player has to stand up. The clock signals the end of the test and displays the results achieved.

Assessment The heart rate is below the average. Relaxed, can start the intensive training. The heart rate is average. Include active and harder 2. Normal state trainings but pay attention to rest. 3. Training The heart rate is above the average. It can suggest an effect illness or a previous intensive training. The heart rate has been in a normal state for a longer 4. Steady period of time. It indicates that the player hasnt State trained appropriately these days or could not relax adequately The heart rate is in stagnant state for even a longer 5. Stagnant period of time than the steady state. The training State wasnt intensive enough for an appropriate development. A more intensive training is required. 1. Good recovery

Results which point to overtraining, regeneration and rest is needed. After that the test should be repeated. Results refer to an intensive training constantly high 7. heart rate. Longer rest is needed. Repeat the test Overreaching after 2 days of rest. A longer-term of intensive load, the proportion of the 8. Sympathetic load and resting is improper. An overtrained state is Overtraining declared. Controlled rest is necessary, check-up in 3 days. The heart rate is on a low level, which is the sign of the proper rested state, but the other parameters refer to an overtrained state. The other signs of the overtrained state must be checked: reduction of 9. performance, higher level of tiredness, mood or sleep Parasympatic disorders. Perhaps psychological stress. A long-term overtraining intensive load is necessary to its emergence, without proper resting periods. The curing of this may take several weeks.

6. Hard training

Training load/recovery. Evaluation of the training load. It measures precisely and valuates numerically, by how big load the player worked at the given training or match. The preparation of the individual profile is necessary to the precise evaluation: - Maximal value of VO2. - Anaerobic and aerobic thresholds. - Maximal heart rate. - Weight and height. - Age. The program is able to determine not only the instantaneous training load value, but also it compares the performance of the players. In terms of a given training or several days or weeks. This way the review of the longer-term circles and the optimal training work is possible. At least 8 days of continuous training control are necessary to that the program could determine the regeneration period precisely, concludable from the heart rate reaction to the received load. The summary of the earlier received measurement data is necessary to the precise use of the training load evaluation system. This way the

trainer can use such a precise performance control in his daily work, which provides the most modern and simplest usable help. The practical application of the tests. BR test: To be applied at the beginning and the end of the training period. If there is an opportunity, it's good to perform it also in the last period of the championship. Duration: 20 minutes Polar Fitness TesztTM: It's good to perform it 3-4 times a week. If the player was previously injured or ill, or his physical performance declines, it's good to perform it more often before the start of the trainings. Duration: 5 minutes Polar OwnZone test: It must be performed in the first days of the week every week. Duration: 5 minutes Polar OwnOptimizerTM: It's good to perform it 3-4 times a week, depending on number of the matches and intensity of the trainings. Duration: 6 minutes Training load/recovery: A continuous supervision of load, it does not need individual time, the programs perform the evaluation.

The match.

The heart rate is the index of the intensity of the work. Its objectivity emphasizes the importance of this method. If two players perform completely the same intensity of work, the differences of their physical fitness and shape may mean different load to their systems. The precise judgment of the individual differences is one of the most difficult tasks of the trainer's work. The heart rate and its perfect analysis assist the more objective evaluation of the individual within the team and the precise dosing of the individual training tasks. A football player works in 70-80% with aerobic zone and in 20-30% by anaerobic one during a match. The adult players perform high intensity work once-twice in a minute. It is really short, it lasts a few seconds only. But in every 3-4 minutes, the football player reaches 90-95% of his maximal heart rate. It happens, that the dynamic period is preceded by a mediate or high intensity work of 10-20 seconds. So the effect of the work on the circulation is great. The load is interval-like in majority of the match, where an intensive section of a few seconds is followed by a significant reduction of the tempo. The use of the musculature is great here. The more excitable and dynamic the athlete is, the sooner he reaches the target zone of the cardiac frequency and the better his regenerating ability is, the sooner he is able to repeat with a high intensity.

50 %

50 %

40 %

40 %

30 %

20 %

24. 6 % 27: 48 21. 3 % 24: 08 16. 5 % 15. 6 % 18: 39 17: 39

30 %

20 %

10 %

6. 3 %5. 8 % 4. 3 % 7: 09 6: 34 4: 49 0. 6 % 0: 40 0 20 40 60 80 100 120 140 160

4. 9 % 5: 29 0. 1 % 0: 10 180 200 220 240

10 %

0%

0%

Heart rate summary of a football match.

Per son Exer cise Spor t Not e 10 2003. 06. 10. 17: 09 Running Dat e Tim e Dur at ion 2003. 06. 10. 17: 09: 26 1: 53: 15. 0 Hear t r at e M ax. HR Dist ance Select ion 180 Lim it s 1 Lim it s 2 Thr esholds

On the previous figure we can see, how much time the football player spent in the various heart rate domains during the match. The time spent by the player in the various heart rate zones: 100 110 beats/minute 40 s 120 130 beats/minute 4.49 minutes 130 140 beats/minute 7.09 minutes 140 150 beats/minute 17.39 minutes 150 160 beats/minute 24.08 minutes 160 - 170 beats/minute 27.48 minutes 170 180 beats/minute 18.39 minutes 180 190 beats/minute 5.39 minutes Thanks to this graphic, multiple pieces of information can be won about the player. For instance if the athlete has become overloaded or underloaded after the match. If his performance is in proportion with his heart rate work, etc.

Heart rate graphic of a football match.

The software analyses the recorded data on the basis of several points of view. The graphic above provides a really detailed and precise evaluation on the entire match. With the values of the cardiac frequency among others the following values of the player can be observed: - speed of regeneration of the player. - his performance in the second half-time, especially in regards with the high intensity sections and the heart rate resting due to this.

- number of the high intensity sections and proportion of its breakdown and the duration of the sections. - the maximum and minimum rate of heart rate, reached during the match, etc. The football player performs a high intensity, short and fast work 1-2 times a minute. The fast work itself lasts a few seconds only, but the fact, how much time he spends in the anaerobic zone, is highly influenced by the regeneration ability of the athlete. The faster restores the system the processes of the energy to the aerobic level, the less lactic acid is produced, improving the performance of the athlete this way. The functional state of the heart, lung and the vascular system determine this process. The effective aerobic functions and the great aerobic capacity speed up the reload of the system. The heart rate of a well-trained football player returns to the oxygen-rich performance of work fast after such a short-term intensive section - in 25-30 seconds - and it provides the oxygen supply of the system this way. These high-intensity sections are those, which mostly influence the functional performance despite that there are the least of them in duration and frequency. They load the circulation and the musculature at such a rate, that they become factors, which significantly influence the match - in respect of the endurance. These anaerobic zones are followed by intensive aerobic performance. The well-regenerating player reaches the cardiac frequency of 130-150 in the active resting phrases during the match. Usually the cardiac frequency does not sink below this rate. (Except, if the game is stopped for a longer period of time, for example because of an injury). The heart rate of the athlete reaches the value of approximately 150 and the direct domain below it 8-10 times. The cardiac performance above the value of 180 is highly determined by the individual maximal loading ability of the player. One of the objective indicies of this is the maximal heart rate. If the intensity of the performance and the individual maximal heart rate of the player are not proportionate, so the cardiac frequency of the athlete is unable to follow the desired work intensity, it leads to the decline of the quickperformance and the decline of the intensity and frequency of the fast repeats. Besides, the tired player is unable to perform the desired technical and tactical task on the adequate level, either. The duration of the high-intensity sections is short, in this interval, an oxygen debt is generated in the system during this time, that has to be

balanced by the system during the active resting phrase. The heart rate is unable to sink in the active section than in case of the passive resting period, and due to the nature of the sport, it may repeat the highspeed work in several seconds. It leads to the decline of its performance. Not only in conditional terms, but also technically and tactically. The performance, performed at a football match always must be investigated as a complex and complete event. The sub-abilities affect the summarized individual performance. The currently examined ability is a specific approach of endurance - but in point of view of football a really objective - based on the cardiac frequency. This is a specific evaluation, its primer goal is the evaluation of the endurance of the football player. It does not evaluate the technique and tactics, however these elements determine the condition. The endurance makes to the athlete possible to perform his technical, tactical and speed work for a long time, with proper intensity and high quality.

The heart rate control answers the following questions 1. If the endurance of the player was improved due to the regular training. 2. To which quantity and intensity of load can the circulation system of the football player be adopted. 3. How effectively operate the resting conditions restoring processes of the system.