energy systems in taekwondo
Watching an Olympic Taekwondo match there is a lot of low intensity exercise being performed when the athlete bounces, motions and fakes all throughout a round. This low intensity exercise uses the aerobic system. When there are longer bursts of intensive kicking both the anaerobic systems are used. Faster, shorter and higher intensity bursts of kicking rely heavily on the ATP-CP system [4].
All three energy systems contribute to the energy required for Taekwondo. The creatine phosphate system is used during short, explosive bursts of energy, e.g. in a self-defence situation where you suddenly need a burst of speed and strength and using only a limited amount of techniques for retaliation, that last about 10 seconds or less. It then takes about two minutes to recover 98% of the ATP stores. The lactic acid system supplies most of the energy for 30 seconds to three minutes of intense activity, such as free sparring, floor drills, patterns such as form or in actual self-defence. It takes about 3 to 5 minutes to have an 87.5% recovery. Aerobic system supplies energy for routines longer than two or three minutes. It is slower than the other two systems to provide ATP but it can produce larger amounts. All three systems work together but depending on the intensity and duration of the activity, the body will choose one system over the other as its main source of energy [9].
For the first 2-3 minutes of exercise the anaerobic system is used because the body isn't circulating the oxygen fast enough to the muscles but after this time the aerobic system has had enough time to kick in. The aerobic system is used until 85% of maximum heart rate is reached and this is called the anaerobic threshold which is when the anaerobic system is now being predominantly used. Once the anaerobic threshold has been crossed, the anaerobic systems can only provide enough energy for a short amount of time but the length of time depends on a person's maximum oxygen uptake (VO2max). This is the maximum amount of oxygen that can be taken in, transported to and consumed by working muscles to produce energy. Athletes with a higher VO2max also have a higher anaerobic threshold and therefore can perform better in endurance events.
During the first 5 seconds of exercise regardless of intensity, the ATP stored naturally within the body is relied on almost exclusively. ATP concentrations last only a few seconds with creatine phosphate assisting the drop in ATP for another 5-8 seconds or so. Combined, the ATP-CP system can sustain all-out exercise for 3-15 seconds and it is during this time that the potential rate for power output is at its greatest. If activity continues beyond this immediate period, the body must then rely on the lactic acid system to reproduce ATP. Therefore 3 to 15 seconds bursts of activity within a Taekwondo round relies on the ATP-CP system and it is important that a Taekwondo athlete trains this effectively in order to meet the energy demands of a Taekwondo match [5].
Watch this video of the 2004 Taekwondo Gold Medal Match at the Athens Olympics which shows how much rest time there is during the round using the aerobic system and also the ATP-CP system being used in the flurry of kicks [4].
All three energy systems contribute to the energy required for Taekwondo. The creatine phosphate system is used during short, explosive bursts of energy, e.g. in a self-defence situation where you suddenly need a burst of speed and strength and using only a limited amount of techniques for retaliation, that last about 10 seconds or less. It then takes about two minutes to recover 98% of the ATP stores. The lactic acid system supplies most of the energy for 30 seconds to three minutes of intense activity, such as free sparring, floor drills, patterns such as form or in actual self-defence. It takes about 3 to 5 minutes to have an 87.5% recovery. Aerobic system supplies energy for routines longer than two or three minutes. It is slower than the other two systems to provide ATP but it can produce larger amounts. All three systems work together but depending on the intensity and duration of the activity, the body will choose one system over the other as its main source of energy [9].
For the first 2-3 minutes of exercise the anaerobic system is used because the body isn't circulating the oxygen fast enough to the muscles but after this time the aerobic system has had enough time to kick in. The aerobic system is used until 85% of maximum heart rate is reached and this is called the anaerobic threshold which is when the anaerobic system is now being predominantly used. Once the anaerobic threshold has been crossed, the anaerobic systems can only provide enough energy for a short amount of time but the length of time depends on a person's maximum oxygen uptake (VO2max). This is the maximum amount of oxygen that can be taken in, transported to and consumed by working muscles to produce energy. Athletes with a higher VO2max also have a higher anaerobic threshold and therefore can perform better in endurance events.
During the first 5 seconds of exercise regardless of intensity, the ATP stored naturally within the body is relied on almost exclusively. ATP concentrations last only a few seconds with creatine phosphate assisting the drop in ATP for another 5-8 seconds or so. Combined, the ATP-CP system can sustain all-out exercise for 3-15 seconds and it is during this time that the potential rate for power output is at its greatest. If activity continues beyond this immediate period, the body must then rely on the lactic acid system to reproduce ATP. Therefore 3 to 15 seconds bursts of activity within a Taekwondo round relies on the ATP-CP system and it is important that a Taekwondo athlete trains this effectively in order to meet the energy demands of a Taekwondo match [5].
Watch this video of the 2004 Taekwondo Gold Medal Match at the Athens Olympics which shows how much rest time there is during the round using the aerobic system and also the ATP-CP system being used in the flurry of kicks [4].