Before I started to even design my personal exercise programme, I had to find out my general level of fitness.

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Before I started to even design my personal exercise programme, I had to find out my general level of fitness. This is so as I can determine my individual strengths and weaknesses in order to know what I need to be focusing on in the PEP. The fitness tests chosen must be relevant to my sport. Overall fitness in every area is needed for tennis and therefore a variety of fitness tests need to be chosen as I can establish a base from which to determine training loads. The tests can also be used to evaluate whether or not my training programme was successful.

The components of fitness are either health related, also known as physical fitness (health benefits maybe gained through improvements in these components), or skill related. Health related factors are physiologically based and determine the ability to meet the physical demands of an activity. Heath related factors include:

  • Strength
  • Speed
  • Cardio-respiratory endurance/aerobic capacity
  • Muscular endurance
  • Flexibility
  • Body composition

Skill related factors, also known as motor fitness, are based on the neuromuscular system and determine how successful a particular skill can be performed. Skill related factors include:

  • Agility
  • Balance
  • Co-ordination
  • Reaction time
  • Power

In tennis, all of the health and skill related components are required to determine a successful outcome. Therefore I need to perform fitness tests, which will test these components in order to identify particular areas of weakness, which I can improve upon in my PEP. I should perform the fitness tests before and after the training programme, in order to analyse whether or not the training programme met my demands. I.e. to improve in the specific areas.

Strength

Strength is the maximum force exerted during a single muscle contraction. There are three types of strength, maximum strength, elastic strength and strength endurance. In tennis, strength endurance is the most important type. This is where I need to undergo repeated contractions withstanding fatigue, over a long period of time. Such situations are common in a tennis rally where I would use continuous maximum effort in each shot to make it harder for the opponent to return. Maximum strength is also important. This is where a very large force is used for example in the tennis serve, where a harder hit should make the ball move quicker in the air, and so bounce off the ground faster.

Dynamometers can measure the force generated within various muscles or muscle groups. The handgrip dynamometer measures grip strength generated by the muscles in the forearms. I shall test my grip strength, as this is very important in tennis. Stronger forearms mean a firmer grip on the tennis racket.

Diagram of handgrip dynamometer

I will record the maximum reading for three attempts in both right and left hand and compare it with my results after the training programme is complete to find out whether or not the training was successful. This is a simple way of measuring grip strength and gives a basis of the level of intensity to be given in the training programme it is also relevant.

Speed

This is my ability to put body parts into motion quickly, or the maximum rate that I can move over a specific distance. It is the capacity to move a part of the body with the greatest possible velocity. Speed is very important in tennis. If, for example I was at the back of the court, and my opponent gave me a drop shot at the front of the court, I would be required to sprint to where the ball lands as the shot will be very slow in the air, and will not move far from where it landed-if done properly. I need speed in all shots in tennis. In a service, speed will move my arms quicker, meaning the ball will be faster, and therefore harder for my opponent to hit.

In order to test my speed I could do the 30m sprint, which is an easy way of measuring speed. Thirty metres is marked out, and run as fast as I can, which a partner recording the time. However it is important to realise that timing can be affected by error. A 30m sprint is not the most ideal way of testing speed for a tennis player. This is because a tennis player would never have to run further than about 3 metres; therefore the test is not especially valid for me as it is not specific to tennis and would not need to be performed.

Cardio-respiratory endurance

This is the ability to deliver oxygen and nutrients to tissues, and to remove wastes, over sustained periods of time. Long runs and swims are among the methods employed in measuring this component. It is dependant on the ability of the cardio-vascular system to transport and use oxygen during endurance exercise. It is an important factor in aerobic activities such as long distance running. It is very important in tennis because I am constantly moving, especially in a rally where I am often running forward and back, side-to-side etc if the opponent is dominating the rally-i.e. They are in control.

I can assess my cardio-vascular endurance through the multi stage fitness test. This measures my VO2 max, the maximum amount of oxygen that an individual can take in, transport and utilise per minute. It is the ability of the muscular cellular tissue system to extract oxygen. It is suitable for tennis as it includes short runs at different speeds. In a game situation, I often find myself running back and forth and side to side on the court.

The test is made up of 23 levels where each level lasts approximately one minute. Each level comprises of a series of 20m shuttles where the starting speed is 8.5km/hr and increase by 0.5km/hr at each level. A tape is played, where a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level.

I will perform the test as follows:

  • I measure out a 20m section and mark each end with a marker cone.
  • Followed by carrying out a warm up programme of jogging and stretching exercises.
  • I begin running as the first three beeps sound, ensuring one foot is placed on or beyond the 20m markers at the end of each shuttle.
  • I must wait for the beep and then resume running if I arrive before the beep.
  • Running as long as possible until I can no longer keep up with the speed set by the tape. This is where I will voluntary stop.
  • If failing to reach the end of the shuttle before the beep, 2 or 3 further shuttles will be allowed to attempt to regain the required pace before stopping.
  • The level is recorded and number of completed shuttles at that level.
  • Conduct a warm down programme.

This tests an excellent way to assess a persons VO2 max. This is because I am able to compare my score to published tables of categories of a similar age group. Large groups can participate at once, which may improve my motivation and also a limited amount of equipment is required meaning I will find it easily accessible.

However, because the test is maximal and to exhaustion; it will rely on my motivation of that day. If motivation is very low, then optimum level may not be reached.

It is very useful to test my VO2 max for my training programme. This is because it gives maximal physiological capacity, and when repeated after the training programme is complete, gives comparative profiles. VO2 max is often used as an indicator of aerobic fitness because it reflects the efficiency of the cardiorespiratory system.

Muscular endurance

This is the ability of a muscle or group of muscles to sustain repeated contractions for an extended period of time. Trunk endurance is very important in tennis. This is why I have chosen the abdominal conditioning test. This is a test, which measures the endurance of the abdominal muscle group.

I will perform the test as follows:

  • Follow instructions given on the tape
  • I perform as many sit-ups as possible, keeping in time to beeps emitted from the tape
  • A partner will count the number of sit-ups completed correctly, and the time duration of the work period
  • I voluntary stop when I can no longer keep up with the speed of the tape or when technique deteriorates noticeably.

This test is a good way of testing the endurance of my abdominal muscle groups because little equipment is needed (NCF conditioning tape, tape recorder, stopwatch and gym mat), large groups can participate in the test at once which increases my motivation as I have someone to compete against, and the abdominal muscles can be easily isolated. However, a correct technique is essential for successful completion of the test, and also the test relies on my motivation. Trunk strength is very important in tennis, this is because it provides the support needed to hold me upright, and to maintain a posture when completing an action. For example, trunk strength means am able to can turn sideways, and sustain that position whilst performing a backhand. I can compare results before and after the training programme to evaluate whether or not my chosen methods of training improved my score.

Flexibility

Flexibility is the range of movement possible at a joint. The elasticity of ligaments and tendons, the strength and opposition of surrounding muscles and the shape of articulating bones determine flexibility. I have found that it is very important in tennis as the development of flexibility can lead to both an increase in speed and power of muscle contraction.

The test I have chosen to do is the sit and reach test. It gives an indication of the flexibility of the hamstrings and lower back.

I will perform the test as follows:

  • I will place the sit and reach box against the wall.
  • Seated on the floor with legs out straight ahead
  • My feet are placed flat against the box
  • Both knees are held flat by the tester
  • I lean slowly forward as far as possible and hold the greatest stretch for two seconds.
  • Making sure there are no jerky movements, and that the fingertips remain level and the legs flat, the results are recorded.

The reliability of this test depends upon the amount of warm-up allowed, and whether I follow the same procedures each time. It is a commonly used test of flexibility so there will be lots of data for comparison. It is also cheap, easy and quick test to perform. It is important to realise that variations in arm, leg and trunk length can make comparisons between individuals misleading, therefore comparing my results with other people may not be reliable. This tests the flexibility of the hamstrings and lower back. I am fairly inflexible and this is my main weakness in the health related factors of tennis.

Agility

Agility is the ability to move and change direction and position of my body quickly and effectively while under control. This is very important in tennis, as I must be able to change direction quickly to return the ball successfully if a difficult to reach shot is hit. This would happen if for example I had just hit a backhand from the left hand side of the court, followed by the opponents return on the right hand side of the court. This would require changing my body position and body alignment to a forehand, as well running at the same time.

Many factors are involved in agility, including balance, co-ordination speed and flexibility. I can undertake activities to improve agility however development of this skill related component is limited.

To measure how agile I am, the Illinois agility test is one way of find how agile I am.

The equipment needed is a tape measure, cones and a stopwatch.

Place four cones 3.3m apart. I run the course as fast as I can on the signal issued by my partner.

This method is simple to administer and little equipment is required. It is widely used test with easily accessible rating.

However, validity of the test scores could be questioned since agility is influenced by many other factors such as speed, balance and co-ordination. I am fairly agile, as I have the ability to change speeds and direction quickly in response to the stimulus.

Balance

This is the maintenance of the centre of mass over the base of support. This can be while the body is static or dynamic (moving). Balance is an integral component in the effective performance of most activities. In tennis, balance is required for the continuous sidestepping. Especially in rally’s as shots are often alternating from left to right. Also in tennis, I should always be on my ‘toes’. This means I am are continuously moving my feet even on the same spot, which requires much balance. It is difficult to improve balance as it is a natural ability, but one effective method involves the maintaining of balance on a ‘wobble’ board, or balance board.

Co-ordination

This is defined as the interaction of the motor and nervous systems and is the ability to perform motor tasks accurately, and effectively. When serving in tennis for example, the toss of the ball with one hand with the striking of the ball with the racket head at the optimum position. This requires co-ordination. When I was in the cognitive phase of learning, I found it very difficult to serve. But now that I have been practising over the years, I have found that I can serve almost without thinking. Therefore I think coordination improvements is due to continuous reinforcement of the activity in question. Therefore it is extremely important to practice tennis.

Reaction Time

This is the time taken to initiate a response to a given stimulus. The stimulus may be visual, for example if I were responding to a serve in tennis, or audible where I would have to respond to a sound. For example a sprinter has to respond to the sound of the gun which starts the race. The better their reaction time, the better the start they will have. There are no stimulus’ which have to be heard and responded to under pressure in tennis, but there are constantly visual ones when returning every shot. I can only anticipate where a shot will go, but the actual movement is determined by my reaction time. To decrease the time taken to initiate a response, it is important to be able to anticipate a shot. I have found that I need to improve my anticipatory skills as I often leave a shot too late to hit, meaning I am in the incorrect position. Reaction time is dependant upon the ability of an individual to process information and initiate a response by the neuro-muscular system. Reaction time can be improved by training.

A simple test to measure co-ordination is the stick drop test. In this test, the only equipment required a metre ruler.

I will perform the test as follows:

  1. A partner holds a metre ruler in front of me.
  2. I place my index finger and thumb either side of the 50 cm calibration without making contact with the ruler itself.
  3. Without warning, my partner should release the ruler, and it must be caught as soon as possible.
  4. Recording the calibration at the point my index finger lies.

This test is not a suitable way of measuring reaction time. This is because there is little relevance to my chosen sporting activity, tennis. Where possible the testing environment of the game or activity should reflect the environment of the game or activity for which I am being tested. This test only measures visual reaction time and so is relevant to tennis, which only has visual cues. In tennis audio cues are not very common, and reaction time is visual. A quick reaction time is very important in tennis, this is because the faster I can react to the stimulus (for example a serve) the more choices I am able to think of on how to respond. If I react fast enough, I will be able to move into the correct position to hit a successful shot back. If however my reaction was too slow, I may be faced with being in the wrong position (on the court or incorrect body position), which will produce an unsuccessful response.

Power

This is the amount of work done per unit of time; the product of strength and speed. Power can be thought of as an explosive strength where the ability to exert a large force over a large period of time is paramount. It relies on the interaction of the neuro-muscular system to recruit fast twitch fibres as rapidly as possible.

I can measure power with in the vertical jump test.

  1. I  stands side-on to a wall and reaches up with the hand closest to the wall.
  2. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded.
  3. The athlete then stands away from the wall, and jumps vertically as high as possible using both arms and legs to assist in projecting the body upwards.
  4. Attempt to touch the wall at the highest point of the jump. The difference in distance between the reach height and the jump height is the score.
  5. The best of three attempts is recorded.

Power in tennis is vital. A powerful shot can make it harder for the opponent to hit back as it will be faster, which will decrease the opponents reaction time in relation to a slower shot. However the vertical jump test does not measure this power, but the power of the hamstrings, quadriceps and gluteus maximus. These muscles are required in sprinting for example to a drop shot, therefore the test is appropriate to my sport.

Other tests

Harvard Step test

This test gives an indication of how fit my cardiovascular system is.

Step up on to a standard gym bench one once every two seconds for five minutes 9150 step-ups). A metronome can be used to keep pace.

Measure my pulse for 30 seconds; one minute, two minutes and three minutes after stopping the step-ups. This test is testing recovery rate.

Cooper test

The test comprises of seeing how far I could can run/walk in twelve minutes. Four cones are set up in a square at 100m apart. Runners record how far they run in the twelve minutes to the nearest 100 metres. This test measures cardio vascular endurance.

Validity and reliability

It is important to realise that fitness tests must be valid, and that they actually test out what they set out to test. 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.

Multi-stage fitness test-  Level 6.9

I had little motivation when I did this test, which could explain why this result is the lowest result I have ever got. Therefore, instead of aiming to increase my results as 0.2 of a level, I have decided that I am capable of increasing by at least one level. I have achieved 7.8 without any training at all, so I hope to be able to get level 8 with training.

Sit and reach test- -7cm

This result is in the fair category. I hope to reach to 0cm after the training programme, as this is the average result for women. This can be done through regular stretching exercises after gym sessions, and also through yoga.

Cooper Test- 2,100 metres

This result was above average for my age group. Therefore I would like to boost my status to ‘excellent’ which requires 2,300m. This is a fairly reasonable target as I think it is achievable.

Vertical Jump test

Stick drop test- 21cm

This is a fairly bad result. However, I performed the test twice more and got results of 14cm followed by 18cm. This shows that the test result could be completely random and questions whether the other tests should be repeated before the training programme, in order to establish an average. However, this is too time consuming.

Handgrip test- left hand- 23, Right hand 29

As expected the right hand was stronger because I am right handed and therefore use my right hand more. I will be aiming to improve by about 5 for my right hand and only two for my left. I am more likely to improve in my right because I will be using in tennis as well, whereas I only use my left hand for backhand groundstrokes, where my right-hand does most of the work anyway. This will be improved by playing regular tennis, as well as doing exercises to improve the strength of the forearms, for example wrist curls with a dumbbell.

Harvard Step test- 35.377

Bpm after 1 minute- 36 X 4 = 144 bpm

             2 minutes-34 X 4 = 140 bpm    +        

             3 minutes-34 X 4 = 140 bpm

                                 = 848         

300 X 100 = 30,000

30,000/848 = 35.377

Any type of movement in my body requires a series of coordinated muscle contractions, which need a supply of energy. For movement to occur, my body must transfer stored chemical energy to mechanical, energy. The chemical energy requirement of a cell is supplied by the breakdown of adenosine triphosphate (ATP).

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There are three basic pathways or energy systems which govern the replenishment of ATP and therefore energy supply. The system used depends on how immediate the energy is required, how intense the activity, and whether or not oxygen is present. The three energy systems are:

  • The ATP-PC system
  • The lactic acid system
  • The aerobic system

The more intense the activity, the more I will rely on anaerobic energy production from the ATP-PC pathway. For example, if I were to do a series of short sprints in my training programme, then the energy system used would be anaerobic. ...

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