Lactic Acid System
The Lactic Acid system takes over after the Creatine Phosphate Stores have been depleted. This system also supplies energy to the muscles when doing moderate to high-intensity activities. This system is more complex due to the process of Anaerobic Glycolysis. Anaerobic Glycolysis is the process when Glycogen, stored from carbohydrates is converted to Glucose. The Glucose is then converted to Pyruvic Acid. As no oxygen is present in this process, Pyruvic Acid is then converted to Lactic Acid. The levels of lactic acid increase when exercise at a high intensity continues for longer than 10 seconds. Due to insufficient amounts of oxygen, lactic acid accumulates in the muscles; leading to fatigue and limited energy production. This system can only provide ATP up until 2-3 minutes. Recovery is best to be done at low-intensity to eradicate the body and muscles of lactic acid. It takes 2 hours to expel lactic acid from the muscles (Amezdroz, 2010).
When is the Lactic Acid System Present in Taekwondo?
Through observations and participation within the sport of Taekwondo, it is noticed that rarely is the Lactic Acid System used. This is because this system provides energy for activities of a high intensity for a long duration. This is rarely apparent in Taekwondo, but is used in some situations, such as;
Repeated Punches and Kicks for a long period of time
Recovery Between the other two energy systems
Repeated Punches and Kicks for a long period of time
Recovery Between the other two energy systems
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 Lactic Acid System was rarely apparent throughout the match, contributing 4% of the total energy cost. This is because rarely does high intensity activity in Taekwondo have a long duration. Although this is true, the heart rate data showed that 43.3% of the time the athletes heart rate was at 85-95% of the maximum heart rate. This demonstrates that the lactic acid system was being used for recovery. Blood lactate levels also increased at the end of each round, validating this (Campos, 2011).
Training to Improve the Lactic Acid 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).
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To improve the Lactic Acid system, an athlete needs to improve their anaerobic threshold. The anaerobic threshold is the intensity at which lactic acid begins to accumulate in the blood stream. To improve the lactate threshold it is important to train muscular and speed endurance. For this to happen, an athletes heart rate should be at 85-95% of their maximum heart rate. The anaerobic threshold is shown in the 'Anaerobic Row' in the graph (Amezdroz, 2010).
To improve the Lactic Acid System, it is important to improve the anaerobic threshold. This can be done by training a 1:6 work-rest ratio, very similar to the 1:7 attack/without attack ratio in Taekwondo. This can be done by exercising for 30 seconds at the anaerobic threshold, then resting for 3 minutes (PT Direct, n.d.). This training is necessary as it will improve the anaerobic threshold. This is needed in Taekwondo, so an athlete can recover faster, due to improved muscular and speed endurance. This training will further improve recovery in a Taekwondo performance, thus resulting in performance being able to continue at high-intensity through the three rounds (Amezdroz, 2010) .