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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.

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I will perform the test as follows: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: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.

AgilityAgility 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.

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