ATP-CP (Creatine Phosphate) System
The ATP-CP system is the Creatine Phosphate System, sometimes called the Alactacid System. It is the simplest of energy systems. The enzyme Creatine Kinase speeds up the reaction that results in the separation of the Creatine and Phosphate, and the release of energy. This system donates the split Phosphate to Adenosine Di-Phosphate so ATP can be resynthesised. This system is used in high-intensity activities that only last a short duration, as Creatine Phosphate stores release energy for up to 10 seconds before becoming depleted. For these stores to become replenished it takes 2-3 minutes of low-intensity exercise or rest (Amezdroz, 2010).
When is the Creatine Phosphate System Present in Taekwondo?
Through observations and participation within the sport of Taekwondo, it is apparent that in majority of the tactical moves, the Creatine Phosphate System is present. The Creatine Phosphate System is needed to provide energy for high-intensity activities with a short duration (Taekwondo Coach, n.d.). This is apprent in Taekwondo, in many situations, such as;
Kicks
Punches
Blocks
Self-Defense Moves
Kicks
Punches
Blocks
Self-Defense Moves
In a 2011 article in the European Journal of Applied Physiology, tests were conducted to examine which energy systems were dominant in Taekwondo. The overall study showed that the Creatine Phosphate System was apparent throughout the match, contributing 30% of the total energy cost. Data also shows that the average athlete attacked 17 times and the length time of each attack was on average 0.71 seconds. Therefore, the Creatine Phosphate system is used for 17 seconds each round, when attacking and defensive moves are done. Furthermore, the attack/without attack ratio is 1:7. This study has shown that for every 7 seconds of the bout, the Creatine Phosphate system is being utilised for 1 second (Campos, 2011). The YouTube clip below, demonstrates how the Creatine Phosphate System is present in Taekwondo sparring.
Training to Improve the Creatine Phosphate 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 and energy systems. Energy production is linked with the various components of fitness (Amezdorz, 2010).
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As the Creatine Phosphate system only lasts for a short duration of time, it is important to train the fast-twitch muscle fibres through fitness components such as; flexibility, muscular strength and power, speed and agility (Amezdroz, 2010). When training the Creatine Phosphate System, an athletes heart rate should be at 95-100% of their maximum heart rate (Amezdroz, 2010). This is shown in the 'VO2 Max' row in the table.
To improve the Creatine Phosphate system, it is important to train using the 1:10/12 work-rest ratio. This is representative of 10 seconds of work, 2 minutes of rest. Activities such as a 50 metre sprint and muscular strength or power exercises that last 10 seconds, should be performed with a 2 minute rest to improve this system (PT Direct, n.d.). It has been shown that the Creatine Phosphate System is required in Taekwondo, to perform moves with speed and force (Amezdroz, 2010). For this reason, by training this system, an athletes performance will in taekwondo will become further enhanced.