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TENNIS
TENNIS
BASIC STROKES
Serve – the shot that starts each and every point; hit from either the deuce court, standing to the left side of
the center mark when facing the net at the baseline, or the ad court, standing to the lefts side of the center
mark.
Ground stroke – a stroke typically hit standing a few feet from the baseline, either hit as a forehead or
backhand.
Volley – a shot that is hit before the v ball bounces or hits the court while approaching the net or while the
net; can be forehand, backhand, or half volley.
Lob – shit done with the stroke below the head about waist-level, the ball travelling up.
Drop – shot usually done with the stroke above the head. The ball travelling up but dropping just near the
net; can be done using either backhand or forehand.
Smash – shot done with the stroke above the head, the ball travelling down with power and speed.
TENNIS
INJURIES PREVENTION
Ankles, knees, and wrist Correct technique
Sufficient rest and recovery
Proper warm up
Cool down
Drink water before, during and after activity to
keep hydrated.
The table below the risks of injuries when engaging in the following sports.
Injuries Badminton Table Tennis Tennis
Ankle sprains High Low High
Shoulder Injuries High Low High
Wrist injuries High Low High
Tennis Elbow Low Moderate High
Achilles tendinitis moderate low High
The most important preventive measures are proper technique, use of appropriate equipment, and limited
stress.
Tennis elbow should be treated with RICE (rest, ice, compression, and elevation), the mainstay for treating
soft tissue injuries. Tendonitis of the hand fingers is treated the same as any other tendonitis, with rest, ice,
and anti-inflammatory medications.
Stretching techniques and exercise are suitable for treating injuries as well.
Conservative measures used to treat Achilles tendonitis include icing the injury, anti-inflammatory
medication, and physical therapy. Resting the painful Achilles tendon will minimize aggravation of the
inflammation and allow healing.
Immediate treatment of an ankle sprain consists of protection, rest, ice, compression, and elevation (an
approach known by the acronym PRICE) splinting, taping, or bracing the ankle can help protect it from
further injury.
Stretching exercises will also help to loosen the muscles around the ankle and prevent stiffness.
Strengthening exercises, too, help in the recovery from an ankle sprain.
BENEFITS FROM ENGAGING IN REGULAR PHYSICAL ACTIVITY
Performance Benefit – an improved ability to score well on physical fitness tests or to perform well in
athletics or work activities requiring high-level performance.
Cardiovascular Fitness Benefits – improvements in cardiovascular function that contribute to
cardiovascular fitness.
Wellness Benefits – increase in quality of life and well-being
Last Bout Effect – some of the benefits of physical activity are short-term.
QUIZ IN P.E
QUIZ 1: Direction: Read the statements carefully and put a check mark (√) on the statements that are correct.
1. Training for competitive sports participation should be planned and done
carefully.
2. Diminishing returns is a training principle that deals with recovery of the body.
3. Variety refers to doing different weight lifting exercises for different muscle
groups.
4. Injuries can be caused by insufficient time spent on warm-up and cool-down.
5. You should not devote time for rest when you exercise.
6. Cross training is an effective way to add variety in your exercise program.
7. Sets and repetitions are important elements of flexibility exercises.
8. Training for dual sports entails knowing the components of fitness that are needed
in these sports.
9. The intensity of your exercise is crucial to your improvement.
10. Tennis requires great coordination.