Tennis Personal Performance Portfolio

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PERSONAL PERFORMANCE PORTFOLIO

Contents

Section A

  1. Application of anatomical and physiological

knowledge to performance…………………………………………………….3

  1. Acquiring and performing movement skills……………………..6
  2. Contemporary studies in physical education…………………..9

Section A

(i) Application of anatomical and physiological knowledge to improve performance

Stamina- is the ability of the heart to pump blood and deliver oxygen where needed in the body. Badminton itself is an aerobic game and having an efficient cardiovascular system enables the performer to play very hard without getting as tired as a less fit opponent. Once a player is tired then mistakes will become more frequent and in long games this can dramatically affect there performance.

Flexibility- is the range of movement at the joints. This is essential for badminton and good flexibility is both a requirement for success in sport but is also related to reducing the risk of injury. It not only aids you to stretch and reach for your opponents drop shots and smashes out wide but to help your technique and general fitness which leads to better speed and reduced fatigue.

Speed- is the ability to move the body and limbs quickly and is vital in offensive and defensive play in a match. For instance a player taking the shuttle early when your opponent plays an over hit drop shot or to recover to the middle of the court “T” to gain position. Speed and agility are closely linked together as a successful player needs to move and change direction quickly. These are equally important in the game due to the nature of the movements required in a rally.

Strength- is the ability to exert a force against a resistance. This is a crucial aspect in badminton as a strong player is likely to move more quickly and powerfully and is likely to hit the shuttle harder. This also relates to power which is a combination of strength and speed i.e. a smash.

Warm up

All training and competitive play should be preceded by a warm up. The main reason fro this is to reduce the risk of injury and to prepare you mentally and physically. My warm up will involve:        

  • Slow jogging around the hall for approximately 5mins
  • Ballistic stretches
  • Lunges
  • Knee raises
  • Groin rotations
  • Rotation of arms

  • Static stretching- each of these stretches will be held for 12 seconds
  • Quadriceps
  • Hamstrings
  • Gastrocnemius
  • Groin
  • Latissimus dorsi
  • Pectorals
  • Deltoids

The benefits of the warm up on the vascular system:

  1. It reaches the optimum temperature for the enzymes to work required for energy systems and muscle contractions.
  2. Decreases viscosity, improving blood flow to working muscles and decreases the pressure sustained on the heart.
  3. This increases the rate of dissociation of oxygen from haemoglobin in muscle tissues.
  4. Enables the vascular shunt to take place via the vasoconstriction of arterioles sphincters to organs decreasing blood flow to organs and therefore increase blood flow to working muscles and vasodilatation of muscle arterioles sphincters increases blood flow delivery to working muscles.

Static stretching

This is slow stretching were muscles will be lengthened and held in place for 12 seconds before slowly being released.

Ballistic stretching

These are quick movements that are not held in place before contraction takes place. Only a brief lengthening of the muscle group takes place.

 

Cool down

The purpose of the cool down is to maintain a slightly elevated metabolism which will help to promote recovery from the exercise that has just taken place. My cool down will involve:

  • slow jogging for 1 minute
  • static stretches- this will work the following muscles
  • Quadriceps
  • Hamstrings
  • Gastrocnemius

  • Slow jogging again for 1 minute
  • Static stretching
  • Groin
  • Latissimus dorsi
  • Pectorals
  • Deltoids

  • Slow jogging for 30 seconds

The benefits of the cool down on the vascular system:

  1. It causes a gradual decrease in heart rate, in order to maintain blood pressure.
  2. Prevents blood pooling by maintaining the muscle pump whereby the muscle contraction forces the blood in the vessels along due to contraction of blood vessels.
  3. To keep capillaries dilated so that an increased blood flow can remove lactic acid and carbon dioxide to maintain the vascular shunt.
  4. It maintains the oxygen levels to the muscles to remove lactic acid.
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(ii)Acquiring and performing movement skills

Skill- Smash

The smash is the main attacking stroke in badminton and the aim is to strike the shuttle downwards as quickly as possible on to the floor of your opponents’ court, either using the forehand or backhand smash. The high speed created by the smash gives the opponent little time to react and prepare for a decent reply. The smash can be made more affective if you can create a steep angle, allowing lesser time for your opponent to react. Also hitting the shuttle accurately in the corners ...

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