2. AFC COACH EDUCATION Heart-rate Recordings – Aerobic loading

3. AFC COACH EDUCATION Heart-rate and Exercise Intensity How can work load during very short periods of high intensity exercise interspersed with longer periods of low intensity exercise or standing still be monitored?

4. AFC COACH EDUCATION Quick info display for each transmitter –Player number –New exercises –Accumulator state –Free memory –Pre-programmed exercise start –Time and date Polar Team System Interface and Re charger Unit Slots for 10 transmitters

5. AFC COACH EDUCATION Team Transmitter Polar Coded transmitter with accumulator and memory – 5s recording rate  11h 20min – No necessity for external HR monitor Automatic start & stop of HR recording Communicates to computer via IRU

6. AFC COACH EDUCATION Key Benefits Monitor exercises - Feedback direct from heart-rate (HR) Control training intensity - Set the right intensity for right session Make individual endurance training plan Optimize individual player’s condition Interference-free HR recording

7. AFC COACH EDUCATION Resting, Maximal & Target Heart-rate Resting Heart Rate Norm: 40-60 beats per minute influenced by training status Maximal Heart Rate Norm: (for active, adult players ) between 160-220+ decreases with increasing age no reflection of training status

8. AFC COACH EDUCATION Heart-rate during a game for one player Peak heart-rate: 184 b.p.m. Second-halfFirst-half

9. AFC COACH EDUCATION Heart-rate and Exercise Intensity An increase in exercise intensity is reflected by a linear increase in heart rate and oxygen uptake

10. AFC COACH EDUCATION Heart-rate and Exercise Intensity An increase in exercise intensity is reflected by a linear increase in heart rate and oxygen uptake

11. AFC COACH EDUCATION Estimated oxygen uptake during a match First-half 3.8 lO 2 /min ~75%VO 2 max Second-half 3.5 lO 2 /min ~69%VO 2 max

12. AFC COACH EDUCATION Mean heart-rate during a soccer match - 5 min intervals Mean HR 174 b.p.m. Mean HR 171 b.p.m.

13. AFC COACH EDUCATION Heart-rate distribution during a soccer game HR max 187 beats/min

14. AFC COACH EDUCATION Why measure heart-rate ? To improve football specific endurance capacity To make the training as football specific as possible To reduce the time spent on training without the ball

15. AFC COACH EDUCATION Why measure heart-rate ? to educate coaches and players to monitor exercise intensity during drills with the ball to control exercise intensity during drills with the ball to monitor fitness levels to minimise risk of “over-training” to monitor exercise intensity during rehabilitation

16. AFC COACH EDUCATION Training drills with the ball ensures that... specific muscle groups used in football are trained players develop technical and tactical skills under conditions similar to those encountered in a match (stress) there is greater motivation for players compared to running without the ball

17. AFC COACH EDUCATION Why Heart-rate Monitors? Specific

18. AFC COACH EDUCATION Principles of Aerobic Training

19. AFC COACH EDUCATION Aerobic High-intensity Training Examples of Exercise to Rest ratio and Heart-rate intensity %

20. AFC COACH EDUCATION Heart-rate during an Aerobic high- intensity drill

21. AFC COACH EDUCATION Resting, Maximal & Target Heart-rate Target Heart-rate

22. AFC COACH EDUCATION Why Heart-rate Monitors? Specific

23. AFC COACH EDUCATION Treadmill Running Heart-rate (HR) Work Rest Rep 4 min : 1 min x 3 – HR 90% of max 2 min : 1 min x 5 – HR 90% of max 1 min : 1 min x 7 – HR 90% of max 30 sec : 30 sec x 9 – HR 90% of max Start with 5 mins warm-up followed by 1 min of rest before start Use the first interval to find the right intensity (running speed based on heart rate)

24. AFC COACH EDUCATION Determining Maximal Heart-rate Relative aerobic loading

25. AFC COACH EDUCATION Resting, Maximal & Target Heart-rate Measuring Maximal Heart Rate

26. AFC COACH EDUCATION Yo-Yo Intermittent Recovery Test 20 meters 5 meters

27. AFC COACH EDUCATION Heart-rate during Yo-Yo Test

28. AFC COACH EDUCATION THANK YOU