• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Methods of Training.

Extracts from this document...


Methods of Training Muscular endurance is the ability of the muscles to contract and relax repeatedly over a prolonged period of time. Muscular endurance is important in tennis because the muscles are expected to work at full for a prolonged period of time. For example the quadriceps are working for long rallies when running up and down the court. Some points may even require sprinting for short periods of time. Muscular strength is the amount of force, muscles are able to exert against a resistance. There are three types of muscular strength. Dynamic muscular is repetitive application of force. Dynamic strength is needed when sprinting for shots. This is repetitive muscle contraction, as the quadriceps and the gastrocnemius have to contract and relax continuously, sometimes at full strength. Dynamic strength can be improved using light weights or low resistance, doing many repetitions and increasing the duration or the number of repetitions. Explosive strength is maximum strength applied in one movement. It can be improved using weight or resistance training. Using medium to heavy weight or medium resistance, doing fast repetitions and increasing the resistance will help to improve explosive strength. ...read more.


Repetitions could be used to make sure the group works at a certain level and a timed set could measure everyone's level on an individual. When doing the circuit on your own timed sets should be used to set targets and then as you get fitter, beat them. The effect of circuit training is it improves general muscular strength, endurance, muscle tone and posture. It also increases bone density, metabolic rate and decreases body fat percentage. This is useful in tennis because it works many components needed such as muscular strength, muscular endurance, stamina, and aerobic and anaerobic fitness. Interval training is alternating between fixed periods of exercise for example running or sprinting with periods of rest or lighter exercise such as walking or jogging on the spot. The amount and intensity of exercise must be matched to the fitness of the individual. If the circuit is too easy, the individual will not benefit from the circuit. The same applies if the circuit is beyond the individual's capabilities. Overworking muscles can cause injury for example doing too many shuttle runs can lead to a pulled Achilles heal. ...read more.


It is not specific to tennis other than it improves aerobic fitness. It is more useful for sports such as cross-country running and other sports that do not have rest periods. Flexibility is very important in most sports and can improve technique and prevent injuries. Stretching before training and before playing sports can improve flexibility and warm up muscles preventing straining or tearing muscles. There are three types of stretching, which are passive, static and active stretching. Passive stretching is using an external force such as a partner to assist the stretch. Care should be taken to avoid over stretching the muscle. Static stretching is where the muscle is stretched beyond its normal range and held. The muscle is then relaxed. After doing this regularly the range of flexibility should be increased. Active stretching is moving the muscles to prepare them for the sport. Individuals should make sure to stretch all the muscles needed for the sport. This will be useful for tennis because a lot of movements are repeated. Stretching may prevent injury and increase the range of movement, which may improve technique. For example stretching the upper arms may improve the reach. This would help with the service helping the player to reach higher, maybe even gaining power. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Personal excercise programme

    It as above, is very specific to the activity I have chosen. The length of the leg levers + the human body's stepping rhythm makes this test less reliable than the others. The action of this test is not at all specific to basketball.

  2. PEP for Tennis

    To measure my improvement in each my skill level and my cardio vascular fitness I will take tests and perform activities which will prove that I am improving. These tests will consist of monitoring my skill and accuracy in tennis and monitoring aspects such as my heart rate and how quickly or more efficiently I perform activities.

  1. Football requires health and skill related components. The health related components I require

    will be training on the Leg extensors and Leg curls t build up strength on my legs. This is done by lifting weights with my legs; you can adjust the weight according to what you are comfortable with. I am covering the targets for these by using the Treadmill, exercise bike and the rowing machine.

  2. I am producing a training programme to improve my endurance and skill levels for ...

    (for example muscles, aerobic / anaerobic system, joint structures) that was trained in a session (or sufficient recovery time from a game, which stresses all the bodies systems) to recover, you will find your capabilities are enhanced. On the other hand, if you train too soon, you will not allow your body to recover sufficiently, and the next session will commence from a fatigued state.

  1. Before I started to even design my personal exercise programme, I had to find ...

    Fitness tests must be reliable, and therefore if the test is repeated, it must be done under the same conditions to obtain a similar result. To achieve this, the test procedures must be followed. Accurate measurements should be taken and the test should be made specific to the type of fitness that is required to be tested.

  2. Fitness Programme

    muscles, increasing the temperature and reducing the risk of energy and increases mental arousal levels. * Fitness- The amount and importance of fitness depends on the activity. Most sports demand a good level of aerobic fitness although some sports demand high levels of cardio respiratory fitness.

  1. Circuit and Running Training Methods

    Timed Station Circuits This circuit format is often best used if people want to train with others. It is a post to post timed circuit, which means that certain types exercises are done for a specified amount of time before the individual moves on to the next post for a different type of exercise.

  2. Examine the purpose, roles and responsibilities of a range of public services

    He direct and coordinate the daily activities and training of security staff. He directs security activities at derailments, fires, floods, and strikes involving railroad property. He examines credentials of unauthorized persons attempting to enter secured areas. He investigates or directs investigations of freight theft, suspicious damage or loss of passengers' valuables, and other crimes on railroad property.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work