Improvement + Training the ATP-CP + Aerobic Systems for next year
To work longer and more efficiently the anaerobic threshold
needs to be expanded. The body can be
trained to have a higher threshold.
Repeated training near the threshold will increase the body's efficiency
at burning oxygen and therefore increase the threshold. To expand the anaerobic threshold, it is
important to discover exactly where it is for each individual. To estimate the anaerobic threshold you need
to find the heart rate. To the best of
scientific knowledge, the threshold occurs between 85-90% of the maximum heart
rate. To determine the maximum heart
rate, take 220 and subtract the age of the athlete, then multiply the result by
0.85 and 0.90. For a 16 year old, the
maximum heart rate would be 204 beats per minute, with the threshold kicking in
between 173 and 183 beats per minute [8]. While the aerobic system is used for a higher percentage of time in taekwondo
(approximately 66%), the ATP-CP system is used for approximately 30% of time
during faster, shorter and
higher intensity bursts of kicking. A
round goes for 2 minutes and there are 1 minute breaks between each round of
which there are three rounds. Kicking
earns the most amount of points so therefore it is important for both systems
(but particularly the ATP-CP system) to be trained as this is where the athlete
will earn their points.
To improve my performance for next year, I would need to
train the ATP-CP system and the aerobic system so I can keep going and avoid
fatigue. My training would focus on four
areas:
Maximal short bursts lasting less than 6 seconds – ATP-CP
High intensity lasting up to 30 seconds – ATP-CP and Anaerobic (Lactic acid)
High intensity lasting up to 15 minutes - ATP-CP, Anaerobic (Lactic acid) and Aerobic
Moderate-high intensity lasting 15-60 minutes – Aerobic
Fitness tests can be taken to find my VO2max for aerobic and anaerobic so I can improve my fitness
Aerobic capacity – beep test; Anaerobic capacity and speed tests – alactacid tests (40m sprint and phosphate recovery tests) and lactacid tests – 400m run [9]
Maximal short bursts lasting less than 6 seconds – ATP-CP
High intensity lasting up to 30 seconds – ATP-CP and Anaerobic (Lactic acid)
High intensity lasting up to 15 minutes - ATP-CP, Anaerobic (Lactic acid) and Aerobic
Moderate-high intensity lasting 15-60 minutes – Aerobic
Fitness tests can be taken to find my VO2max for aerobic and anaerobic so I can improve my fitness
Aerobic capacity – beep test; Anaerobic capacity and speed tests – alactacid tests (40m sprint and phosphate recovery tests) and lactacid tests – 400m run [9]