The Aerobic System
The Aerobic system takes over after the lactic acid system, as the body has been depleted of ATP and to resynthesise, oxygen needs to be present. This system uses carbohydrates, fats and at times proteins to provide fuel for muscle contraction. These fuels are used to resynthesise ATP in the presence of oxygen, and can produce an abundant amount of oxygen, for around 90 minutes of submaximal work. This is work that can be done below the anaerobic threshold. Studies show to provide enough oxygen for the body; the heart rate, respiratory rate, tidal volume, stoke volume, cardiac output and Arteriovenous Oxygen Difference of an athlete all increase to supply enough oxygen to the mitochondria, so energy can be produced. The fuel used depends on the intensity and duration of the activity. 3-5 minutes after you begin exercising submaximally, the oxygen supply increases sufficiently, to enable enough ATP to be produced aerobically (Amezdroz, 2010).
When is the Aerobic System Present in Taekwondo?
Through observations and participation within the sport of Taekwondo, it can be concluded that the Aerobic System is the most predominant energy system. This is validated through heart rate collected through sparring training. My heart rate monitor remained under 85% of my maximum heart rate for majority of the 2 minute round, validating that the aerobic system is the most apparent. This is because this system provides energy for activities of a low-intensity, and for the majority of a Taekwondo bout, low-intensity exercise is being performed. This is apparent at times in Taekwondo, such as;
Bouncing in anticipation of the opponents next move
Bouncing in anticipation of the opponents next move
A 2011 article in the Journal of Applied Physiology, tests were conducted to examine which energy systems were dominant in Taekwondo. The overall study showed that the Aerobic system was the most dominant throughout the match, contributing 66% of the total energy cost. The data also showed that for every round (120 seconds), the Aerobic System was being utilised for 103 seconds. Furthermore, the attack/without attack ratio is 1:7. The heart rate data showed that for 30% of the bout, the Aerobic System was being used. This demonstrates that the Aerobic System was being used to resynthesise ATP, for recovery, whilst the atheltes were bouncing in recovery (Campos, 2011). The YouTube video below shows the Aerobic System predominance in sparring.
Training to Improve the Aerobic System
Fitness is important to maintain not only for sport, but for everyone’s general health. For this reason, there are two types of fitness; health-related and sport-related fitness. Cardiovascular fitness, endurance, strength, flexibility and body composition are all important components of fitness required to maintaining a healthy lifestyle. Skill related fitness’ such as; balance, power, speed, agility, coordination and reaction time, are all important to individual activities. Energy
production is linked with the various components of fitness (Amezdroz, 2010).
production is linked with the various components of fitness (Amezdroz, 2010).
![Picture](/uploads/3/0/6/5/30651349/1020712.jpg?386)
To improve the Aerobic System, it is
important to train the fitness components; muscular endurance and aerobic capacity, so an athlete can perform at a submaximal level for a longer duration. For this to happen, an athletes heart rate should be below 85% of their maximum heart rate (Amezdroz, 2010). This is shown in the 'Aerobic' row in the graph.
important to train the fitness components; muscular endurance and aerobic capacity, so an athlete can perform at a submaximal level for a longer duration. For this to happen, an athletes heart rate should be below 85% of their maximum heart rate (Amezdroz, 2010). This is shown in the 'Aerobic' row in the graph.
To improve the fitness components within the Aerobic System there are 3 types of training that
can be done; Interval, Continuous or ‘Fartlek’ Training. Interval training uses the 2:1 work rest ratio that is present in Taekwondo. Continuous training is training at a submaximal level for a prolonged period of time. Finally, ‘Fartlek’ training is exercise at varied levels of intensity and duration (PT Direct, n.d.). By training this system, an athlete will be able to perform at a submaximal level for a longer period of time, and have a more efficient recovery. As the Aerobic System is predominant in Taekwondo, training this system, would result in a maintained performance, throughout the three rounds (Amezdroz, 2010).
can be done; Interval, Continuous or ‘Fartlek’ Training. Interval training uses the 2:1 work rest ratio that is present in Taekwondo. Continuous training is training at a submaximal level for a prolonged period of time. Finally, ‘Fartlek’ training is exercise at varied levels of intensity and duration (PT Direct, n.d.). By training this system, an athlete will be able to perform at a submaximal level for a longer period of time, and have a more efficient recovery. As the Aerobic System is predominant in Taekwondo, training this system, would result in a maintained performance, throughout the three rounds (Amezdroz, 2010).