Tennis - Singles Description
Singles tennis is a game in which two players hit a ball back
and forth over a net with racquets. It is played on many different
levels, from recreational to professional. This activity is an excellent way
to improve your cardiorespiratory fitness and muscular endurance. It
is important to warm-up and stretch properly before playing
singles tennis in order to avoid injuries. Skill, foot speed, hand-eye
coordination and muscular endurance are all important requirements.
Beginners should take lessons from a qualified instructor to learn
proper technique.
Tennis - Singles Warnings
- People suffering from chronic shoulder, wrist, elbow, lower
back, hip/pelvic, ankle, knee or calf injuries should seek
medical clearance before engaging in singles tennis play.
Tennis - Singles Risks
- Muscle strains of shoulder, groin, back or calf
- Chronic lower back, knee or ankle sprain
- Elbow injuries: lateral (tennis elbow) or medial epicondylitis
- Shoulder impingement from overuse or poor form
- Achilles tendinitis, ruptured Achilles tendon
- Dehydration from outdoor play in the heat
- Muscle cramping from dehydration
- Calluses from racquet handling
- Hand, finger or foot blisters
- Eye injury or facial bruising from ball impact
Tennis - Singles Equipment required
- Amateur competition on local, national and international levels
- Professional competition on international levels
Equipment needed
- Racquet: available in a variety of sizes, grips and
construction materials (see equipment section)
- Tennis balls: be sure ball still retains bounce
- Courts: indoor or outdoor; soft court, hard court, or grass
- Clothing: should be comfortable and allow freedom of
movement; if playing outdoors in hot weather, wear light colors
for heat reflection
- Protective eyewear (optional)
Tennis - Singles Applicable substitutions
- Doubles tennis
- Squash
-
Paddleball
- Handball
- Racquetball
- Badminton
Tennis - Singles Reference sources, organizations and publications
- United States Tennis Association (USTA): 707 Alexander
Rd., Princeton, NJ 08540, (609) 4522580
- U.S. Olympic Committee: 1750 East Boulder St.,
Colorado Springs, CO 80909, (719) 6325551
- National Collegiate Athletic Association (NCAA): 6201
College Blvd., Overland Park, KS 66211-2422, (913) 339-1906
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Mode
Cardiorespiratory:Aerobic/Interval
Fitness Benefits
- Cardiorespiratory 4
- Flexibility 1
- Muscular Strength 1
- Muscular Endurance 4
- Body Fat Recution 2
Fitness Requirements
- Cardiorespiratory 2
- Flexibility 2
- Muscular Strength 1
- Muscular Endurance 0
- Coordination/Skill 3
Muscle groups used
Primary muscles: quadriceps, hamstrings, gluteus
maximus, calves, chest, shoulders, forearms, obliques, lower back and
rotator cuff
Assistance muscles: biceps,
abdominals, triceps, serratus anterior, latissimus dorsi
and trapezius
Energy expenditure
Approximately 0.05 Calories per minute per pound of body weight
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