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Tennis

Kinesiology Final Project
by

Audrey s.

on 10 June 2015

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Transcript of Tennis

Backhand
Planes of Movement
Ideal Workout Facility
- Normal Gym (Lake Country Racket Club, YMCA)


-Tennis courts (Lake country Racket Club, High school)

-Home (not as much equipment as other facilities)
Tennis
Uses muscles such as the...
-
Biceps brachii

-
Triceps brachii

-
Serratus anterior

-
Brachioradialis

-
Deltoid

-
Teres major
Careers involved with Tennis
Tennis Coach
-Basic skills
-Teaches sport
-Improves bad habits




Careers involved with Tennis
Personal Trainer
-Keeps in shape
-Improves muscle strength
-Designs workout
specifically for client

Careers involved with Tennis
Physical Therapist
-Builds up strength in weak, injured muscles
-Helps to improve injuries
Vocabulary:

1. Aerobic-
2. Overuse-
3. Dynamic-
4. Static-
5. Endurance-
6. Stabilizer-
7. Medial-
8. Midline-
Vocabulary Continued...
9. Balance-

10. Strength-

11. Voluntary Movement-

12. Adduction-

13. Internal Rotation-

14. Extension-

15. Anterior-
Forehand
Uses muscles such as the...
-
Brachioradialis

-
Deltoid
-
Teres major
-
Serratus anterior
-
Biceps brachii
-
Tricep brachii

Volley
Muscles used...
-
Biceps brachii

-
Triceps brachii

-
Deltoid


Overhead
Muscles used...
-
Trapezius
-
Deltoid
-
Biceps brachii
-
Triceps brachii
-
Brachioradialis
-
Rectus Abdominis

Serve
Muscles used in action...
-
Trapezius
-
Deltoid
-
Triceps brachii
-
Biceps brachii
-
Brachioradialis
-
Rectus abdominis
Splitstep
Muscles used...
-
Serratus anterior
-
Soleus
-
Gastrocnemius

Lob
Muscles used...
-
Brachioradialis
-
Deltoid
-
Biceps brachii
-
Triceps brachii
Goal
Relates to Kinesiology
Relates to Kinesiology
Relates to Kinesiology
Relates to Kinesiology
Relates to Kinesiology
OIA of Muscles Used...
Brachioradialis
O
Humerus
I
Radius
A
Flexes/Stabilizing Elbow
Triceps Brachii
O
Scapula, Humerus
I
Ulna
A
Extends Elbow
Biceps Brachii
O
Scapula
I
Radius
A
Flexes/
Supinates forearm
Deltoid
O
Scapula,Clavicle
I
Humerous
A
Abducts, flexes,
rotates, extends arm
Trapezius
O
Spine
I
Clavicle,Scapula
A
Elevates, depresses,
rotates, adducts scapula
OIA of Muscles used...
Rectus Abdominis
O
Pubic bone
I
Ribs
A
Flexes and rotates
spine
Serratus Anterior
O
Ribs
I
Scapula
A
Rotates scapula
Teres Major
O
Scapula
I
Humerous
A
Adducts, Rotates,
Extends arm
Soleus
O
Tibia, Fibula
I
Calcaneus
A
Plantar flexes foot
Gastrocnemius
O
Femur
I
Calcaneous
A
Flexes leg, Plantar flexes foot
To build up strength in order to increase speed
in shots and accuracy of tennis shots.
Directionals of Movement
Directionals of Movement
Planes of Movement
Possible Injuries
Sprained ankle (Foot problems)
Knee problems
Tennis elbow
Shoulder problems
Pulled muscles
Injury Prevention Program
Warm-up
Directionals of Movement
Cool Down
Directionals of Movement
Planes Of Movements
Strength Program
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
It relates to Kinesiology because to perform the shots you use anatomy and muscles to move.
You also use directionals of movement and knowing these can help you to understand how certain movements increase or decrease performance.
You use planes of motion which help you to design exercises to improve muscles in specific planes of motion to improve skills.
You can use vocabulary to understand what types of movements you are making and can design programs to improve the types of movement used.
You can stretch or exercise muscles specifically to prevent injuries that are common in the sport and by knowing what muscles are around the areas injuries happen can help you to strengthen the muscles so it wont happen as often.
Planes of Movement
-High knees across 2 courts
and back twice or in place (45 sec)


-Mountain climbers (20)


-Jog around two tennis
courts 3 times or light jog (2 min)
-Squats

-Push ups

-Lunges

-Standing calf raises

-Stretch arms

-Stretch legs

Directionals of Movement
Plane of Motion
Directionals of Movement
Planes of Motion
Directional of Movement
Planes of Motion
Planes of Motion
Directionals of Movement
Planes of Motion
Directionals of Movement
Forearm Pronation/Supination

Wrist curls

Wrist Extensions/Rotations

(All help to strengthen/loosen wrists to prevent injuries due to tight or weak wrists)


Injury Prevention Program
Tricep stretches



Shoulder stretches
(Helps strengthen/stretch
out shoulder/arm muscles
preventing injury)





Lower back stretches
(Stretches out back to prevent tight muscles from being pulled)


Involves cardiovascular system and
lasts a long time.
The use of something too much or too often.
Continuous change and activities progress.
Fixed or stationary position.
Ability and strength to continue/last.
Thing used to keep something steady
(muscles, joints,ligaments).
Middle
Cuts a person down the middle
vertically at the belly button.
Even distribution of weight, remaining
upright/steady.
Body functions under
concious control.
Movement of limb towards midline.
Muscle becoming enlarged
or elongated.
In front of body.
Taking a joint/limb towards the
midline.
Bodily/muscular power.
(when bending wrist foreward
while swinging)
(In swing)
(In swing)
(During swing)
(In swing of arm)
(During swing of arm)
Transverse
Adduction
Protraction
Supination

(In swing)
(In swing)
(In swing)
(In swing)
(In swing and finishing on shoulder)
(In swing)
Transverse
(punching ball
with racket)
(pulling arm to side
before hit)
(hitting ball and holding racket up)
(Racket behind shoulder)
(Racket behind shoulder up to hitting the ball)
(straightening arm to hit the ball)
(Straightening arm to ball)
(Snapping wrist while hitting ball)
(Twisting while hitting ball)
Injury Prevention
Quad stretches



Hamstring Stretches
(Stretches muscles so they wont be pulled as easily)


Calf stretches



Achilles stretches
(Stretches legs to avoid muscle pulls
and twisting of the ankle)
Warm-up
-Jump rope (2 min)


-Jumping jacks (35)


-Arm circles (small to full circles)


-Toe touch (30 sec)
Jump rope

Jumping jacks

Arm circles

Toe touches

High knees

Mountain climbers

Jog
Jump rope

Jumping jacks

Arm circles

Toe touches

High knees
Mountain climbers

Jog
Warm-Up

25 squats

25 lunges on each side

15 twisting crunches

15 slams with medicine ball

3(Times around clock) clock lunges

(2 Sets 20 sec in between each exercise)

Run 20 minutes

Cool Down
Warm Up
20 bent over rows

20 lat pull downs

20 (each side) medicine ball side throws

25 (each side) single leg dead lift

30 Russian twist

15 weighted crunches

20 Calf raises

(2 sets with 20 sec between each exercise)

Run 20 minutes
Cool down
Warm up
20 twisting crunches

30 medicine ball slams

3(Times around clock) clock lunges

(3 sets 20 sec between each exercise)

Run 20 minutes

25 lat pull downs

30 calf raises

20 (each side) medicine ball side throws

20 squat jumps

(2 sets 20 sec between each exercise)
Cool down
Warm up
25 squats


20 push ups


30 calf raises


20 weighted crunches


20 squat jumps

2(Times around clock) clock lunges


(3 sets 20 sec between each exercise)

20 min cardio (Running, Swimming, Biking, ect.)
Cool down
Rest Day
Rest Day
Warm up

20 side lunges

20 lat pull downs

25 weighted crunches

25 slams with medicine ball

25(each side) single leg dead lift

20 Russian twist (possibly weighted)

20 Push ups

(2 sets, 20 sec in between exercises)

25 min cardio (Biking, Running, swimming, ect.)

Cool down
Inversion
Retraction(pulling racket back to side
before shot)
Flexion
Adduction
Flexion
Abduction
Protraction

Protraction
Retraction
Flexion
Extension
Adduction
(Extending of arm to the ball)
(Extending of arm and hitting ball)
(Hitting ball)
(Hitting ball)
(Hitting ball, snapping wrist)
(Twisting to finished position)
Adduction
Flexion
Extension
Protraction
(Jump/hop)
Flexion
Extension
Inferior
(Hitting ball)
(lifting arm slightly up while hitting)
(Swing)
Flexion
Extension
Adduction
Protraction
How to Meet Goal
-Follow weekly work out plan

-Practice shots with drills
and match play


To build up and strengthen foot work and strength in legs.
(Jump/hop)
(Swing)
(Continued)
-Squats

-Push ups

-Lunges

-Standing calf raises

-Stretch arms

-Stretch legs
-Squats

-Push ups

-Forward Lunges

-Standing calf raises

-Stretch arms

-Stretch legs
Frontal
Transverse
Tennis is a fast twitch sport because there are explosive short movements to hit the tennis ball then there are short periods of rest time to position for the next shot. These movements are anaerobic meaning a huge supply of oxygen is not needed. To train, fast twitch exercises are helpful to strengthen the muscles, but slow twitch muscle training is also helpful for endurance (Aerobic, needing oxygen). I have more fast twitch muscles which is good for my sport because tennis is mostly fast twitch. I am sort of at a disadvantage by not having a ton of slow twitch and being able to last a super long match without getting tired.
Fast twitch or Slow twitch?
Sagittal
Transverse
Sagittal
Transverse
Sagittal
Transverse
Sagittal
Flexion, Extension, Rotation of arms
Adduction, Abduction, Flexion,
Extension
Rotation, Extension
Extension, Possibly flexion in knees
Flexion, Extension, Adduction
Flexion, Extension, Anterior
Flexion, Extension
Sagittal

Frontal
Frontal
Sagittal
Sagittal
Sagittal
Sagittal
Flexion, Extension
Flexion, Extension
Flexion, Extension,
Can add Rotation
Flexion, Extension
Adduction, Flexion,
Extension, Abduction
Adduction, Flexion,
Extension
Sagittal, Can be transverse
Sagittal
Sagittal
Sagittal
Transverse, Sagittal,
Frontal
Transverse, Sagittal,
Frontal

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http://wellbeingmagazine.com/wp-content/uploads/2014/02/Tennis-Ball-Over-Net.jpg

http://www.dukesmeadows.com/site/wp-content/uploads/2013/04/tennis-coaching-3.jpg

http://www.southerncoloradoclinic.com/uploads/2/1/4/9/21499232/1136876_orig.jpg

http://www.biokineticspt.com/wp-content/uploads/2014/01/frb_je-30.jpg

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Full transcript