Participate in Interval Training during the fitness section of class to improve strength, agility, flexibility, aerobic and muscular endurance levels while preparing to play tennis.
Demonstrate the ability to play doubles tennis demonstrating knowledge of rules and a positive attitude.
NATIONAL STANDARDS: 1 – 5
Introductory Activity (2-3 Minutes)
Eliminate today to allow more time for Doubles Tennis.
Fitness Development (8-12 Minutes)
Interval training involves carefully controlling the work and rest intervals of the participant. Intervals of work (exercise) and rest can be measured in distance, repetitions, or time. Interval training is done by monitoring the heart rate. The student first needs to get the heart rate up to 120 to 140 beats per minute with a warm-up routine. Strenuous activity is then performed to push the heart rate into the 170 to 180 beats-per-minute range. At this point, the student begins the rest interval (usually walking) until the heart rate returns to 120 to 140 beats per minute. Theoretically, the amount of time it takes for the heart rate to return to 120 to 140 beats per minute should not exceed 90 seconds. The major advantage of interval training is that endurance can be increased markedly in a short time.
When the heart rate is elevated, stop the class, and perform some strength and flexibility exercises.
Teach students how to monitor their heart rate, first warming up to 120-140 beats per minute music. Then strenuous activity is alternated with rest interval; 45 seconds for strenuous activity followed by 30 seconds rest period. Heart rate is taken before and after rest period.
Use alternating periods of music and silence to signal intervals.
Interval training can be used with various locomotor movements. For example, the following work and rest activities can be alternated. Intervals can be measured in either distance or time.
Work activities Rest activities Brisk walking Slow walking Jogging Walking Sprinting Jogging Rope jumping Walking Jumping in place Walking
Lesson Focus and Closing Activity (20 Minutes)
Play Tennis Doubles Games
Use “elbow-to-elbow” technique to create partners. Then, have those partners join with another group to create doubles groups.
Assign groups to courts.
Evaluation/Review and Cheer
Discuss how games went. Ask if any rules questions came up during game play that need clarification.