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.