🎾 Tennis Huấn Luyện Enhancing On - Court Performance¶
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Tennis Huấn Luyện Enhancing On - Court Performance — tài liệu 296 trang từ thư viện sách tennis.
Chủ đề chính: Huấn luyện, Giao bóng, Racquet
Tóm tắt nội dung (trích từ tài liệu gốc): Copyright &� 2007 by Mark Kovacs, W. Britt Chandler, T. Jeff Chandler Racquet Tech Publishing (An imprint of the USRSA) 330 Main Street Vista, California 92084 760-536-1177 www.racquettech.com All rights reserved. No portion of this publication may be reproduced, stored in a data retrieval system, or exhibited, displayed or transmitted in any form or by any means, whether digital, electronic, mechanical, photocopying, recording or otherwise, without the express written consent of Racquet Tech Publishing. Library of Congress Control Number: 2007933188 Cover design by Kristine Thom Printed in th
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Copyright &� 2007 by Mark Kovacs, W. Britt Chandler, T. Jeff Chandler Racquet Tech Publishing
(An imprint of the USRSA)
330 Main Street
Vista, California 92084
760-536-1177
www.racquettech.com
All rights reserved. No portion of this publication may be reproduced, stored in a data retrieval system, or
exhibited, displayed or transmitted in any form or by any means, whether digital, electronic, mechanical,
photocopying, recording or otherwise, without the express written consent of Racquet Tech Publishing.
Library of Congress Control Number: 2007933188
Cover design by Kristine Thom Printed in the United States of America ISBN-13: 978-0-9722759-7-2
ISBN-10: 0-9722759-7-5
PRAISE FOR TENNIS TRAINING
"Tennis Training: Enhancing On-court Performance is a powerful resource for
coaches who are trying to maximize the benefit of physical training and
transferring that work to the court. The information is truly tennis-specific and
offers the most comprehensive collection of high performance data, structured in
a way that is easy to implement for coaches of all levels. Because the sport of
tennis is more physical today than ever before and the difference in winning and
losing is so minimal, this information is a must-have for developing an elite level
tennis player. The book presents a comprehensive and user-friendly guide for
on-and off-court conditioning that is ideal for team training. As a college coach,
we have utilized Mr. Kovacs's vast knowledge and cutting edge data and it has
made a tremendous impact on the success of our team."
--Billy Pate Head Men's Tennis Coach, The University of Alabama
"After winning the national championship in 2006 I realized how important
physical conditioning is in relation to our success on the court. It is a constant
challenge to develop a strength and conditioning program that will enable us to
be the fittest team in the country. Tennis Training: Enhancing On-court
Performance takes into account every part of the overall conditioning of an
athlete and is a marvelous tool for every college tennis player to use to become
faster, stronger and leaner. I feel this book really gives you a wonderful practical
outline of exactly how to train a tennis player in all these areas. I recommend it
highly."
--Adam Steinberg Head Men's Tennis Coach, Pepperdine University 2006
NCAA Division I National Champions
"As Head Boy's Varsity Tennis Coach at one of the top high school tennis
programs in Hawaii, it is clear to me how the physical aspects of tennis are vital
to success at this level. Tennis Training: Enhancing On-Court Performance is a
great resource for any high school tennis coach interested in running a top level
program and learning the science and physical application of high level tennis
training."
--Rusty Komori Tennis Professional and Head Boy's Varsity Tennis Coach,
Punahou School 14 consecutive state titles, tying the all-time record in any
sport in Hawaii
"Tennis Training: Enhancing On-Court Performance has taken the science of
tennis training and made it practical and applicable to coaches, parents, and
players. The inclusion of drills, exercises, and photographs make this an excellent
tool for understanding how to improve on-court performance. I would highly
recommend any tennis enthusiast take advantage of this outstanding resource."
--Craig Tiley Former coach of record-breaking NCAA Championship team at
the University of Illinois; current Tournament Director, Australian Open and
Director of Player Development, Tennis Australia
"Having worked with women's professional tennis, I feel this book is an absolute
ACE! The simplicity with which it presents scientific research will be helpful to
all professional athletes looking to gain that extra edge."
--Renuka Pinto, PT, ATC Sports Physical Therapist, former Coordinator,
Sport Sciences & Medicine, Athletic Care for the WTA Tour
"This book will certainly become the Bible of conditioning for tennis. The
authors are all experts in the field and knowledgeable about every aspect of
strength training. This book further sets itself apart from others in the field by
building on a foundation of scientific principles that lay the groundwork for any
quality conditioning program. This book should be required reading for anyone
involved in tennis conditioning."
--Lee E. Brown, EdD, CSCS*D, FNSCA, FACSM NSCA President 2006-2009;
Professor, California State University, Fullerton
"A must read if you are any coach or tennis player that wants to learn a big part
of what it takes to play tennis to your fullest potential. The authors did a fantastic
job of covering all the bases when it comes to training to become a better tennis
player."
--Paul Pisani ATP Tour Coach and Trainer
"Kovacs, Chandler, and Chandler have created the most in-depth tennis training
manual that I have ever read. Tennis Training: Enhancing On-court Performance
combines their knowledge of nutrition, flexibility, and strength training into an
essential teaching tool for any coach trying to maximize their students' full
physical potential."
--John Janes, USPTA Private coach of 6 nationally ranked juniors
"Tennis Training: Enhancing On-court Performance allows its readers to
understand how the human body is every player's most important tool. This
book allows you to gain the knowledge to enhance every aspect of your game."
--Andrew Colombo USTA Western Regional Chairman; Head Tennis
Professional Mendon Racquet & Pool Club, Pittsford NY; Former All-American
and NCAA Division I Doubles Champion
"Being in top physical condition is vital to achieve tennis success at the college or
professional level. Tennis Training: Enhancing On-court Performance provides all
the tools to help you achieve your top physical condition."
--Mario Rincon Head Men's Coach, the University of Miami Former Top #200
ATP tour
"As expected from such well-respected authors, this is a book which will be
valued by sports scientists as an excellent review of current knowledge and by
coaches as a source of practical information that they can use to enhance player
performance of all ages and abilities. For the objective and accurate nutrition
chapter alone, it should have a place on the bookshelf of every Tennis Pro!"
--Dr. Sally Parsonage, Ph.D., R.Nutr, CISSN Head of Nutrition, IMG
Performance Academy; Consultant Nutritionist Food for Performance LLC
"The definitive tennis training guide for the competitive player! The knowledge,
drills and exercises will help every tennis player improve their on-court
performance."
--Brian Vahaly Former Top #100 ATP Tour; 3-time All-American at The
University of Virginia
"This is a remarkable book since it blends perfectly practical coaching with sport
science research findings. The terminology, principles, methods, exercises and
drills presented will be of great help for all those interested in learning more
about the latest trends in on-court training programs for high-performance
players. Congratulations to the authors for their great job, but also to the many
readers who will enjoy this excellent coaching resource."
--Miguel Crespo, Ph.D. Development Research Officer, Development/Coaching
Department International Tennis Federation
"The great asset of the book Tennis Training: Enhancing On-court Performance is
that chapters with up-to-date scientific background information on nutrition
and hydration, stretching, strengthening and conditioning are immediately
followed by very practical chapters with tennis-specific programs, exercises and
on-court drills on these same topics. The finishing touch is with two great
chapters on physical testing and periodization. The authors have done an
outstanding job of making this valuable information easily accessible to coaches
and players."
--Dr. Babette Pluim, M.D., Ph.D. ITF Sport Science & Medicine Commission;
Past-President Society for Tennis Medicine and Science; Team Physician,
Dutch Davis Cup Team
"This book represents a comprehensive, evidence-based approach to training for
tennis. It is a must read for coaches and sports scientists alike."
--Michael H. Stone, Ph.D. Laboratory Director, Kinesiology, Leisure and Sport
Sciences East Tennessee State University
"Dr. Chandler brings much experience and expertise to this book from two
different disciplines. He has been involved in the physiology of tennis
performance with players at all levels for 20 years. In addition, he is one of the
leaders in the understanding of the science of sport specific conditioning. This
book reflects the integration of both those disciplines. It will be a great resource
for players and coaches to both understand why conditioning is important and
how to efficiently implement the right type of conditioning."
--W. Ben Kibler MD Medical Director, Lexington Clinic Sports Medicine
Center Founding President, Society for Tennis Medicine and Science Member,
USTA Sports Science Committee
CHAPTER 1
IMPORTANCE OF TRAINING
CHAPTER 2
PRINCIPLES OF DEVELOPING TRAINING PROGRAMS
Introduction
Adaptation
Loading
Specificity
Intensity
Volume
Frequency
Density
Individuality
Recovery
Variety
Specialization
Planning
Summary
References
CHAPTER 3
ENERGY SOURCES FOR TENNIS PROGRAMS
Introduction
Energy Systems
The Phosphagen System
The Glycolytic System
The Oxidative System
Efficiency of the Energy Producing Pathways
Oxygen Consumption
Metabolic Specificity
Energy Systems & Tennis
Tennis-Specific Energy Metabolism
Fatigue & Performance
Summary
References
CHAPTER 4
NUTRITION & HYDRATION FOR OPTIMUM TENNIS PERFORMANCE
Introduction
Four Major Dietary Goals
Basic Nutritional Background
Essential Nutrients
Protein
Fats
Carbohydrates
Athlete Guidelines
Glycemic Index
Alcohol
Vitamins and Minerals
When & How to Eat
Pre-practice/Competition Nutrition
45 Minutes Pre-training & Competition
During Practice/Competition
How Much Is too Much?
Timing of Carbohydrates during Play
Nutritional Recovery From Tennis
Hydration
Don't Rely on Thirst as a Measure of Hydration
Sweating, Electrolyte Balance, & Muscle Cramping
Hyponatremia
Structured Hydration Program
Ergogenic Aids
Caffeine
Creatine
Antioxidants
Ephedra
Erythropoietin (EPO)
HMB
Anabolic Steroids
Nicotine
Glutamine
References
CHAPTER 5
FLEXIBILITY TRAINING & TENNIS PERFORMANCE
Introduction
Definitions & Background
Timing
Warm-up
Static Stretching & Injury Prevention
More Positive Warm-up Routines
Post-play
Shoulder & Upperbody Demands of Tennis
Dynamic Stabilizers
Rotator Cuff Muscles
Shoulder Performance
Shoulder Injury
The Elbow & The Tennis Shoulder
Lower Back/Core/Hips
Summary & Practical Application
References
CHAPTER 6
FLEXIBILITY, WARM-UP, & COOL-DOWN PROGRAMS FOR TENNIS 81
Introduction
Dynamic Flexibility Warm-up Exercises
Junior Dynamic Warm-up
National/Collegiate Junior Warm-up
Flexibility Exercises
Calf stretch
Glute Stretch
Standing Hamstring Stretch
Standing Hip flexor Stretch
Single Leg Lower Body Stretch
Two Leg Lower Body Stretch
Scorpion Stretch
Shoulder Stretch
Posterior Shoulder Stretch
Sit and Reach
Groin Stretch
Pec Stretch
Tricep Stretch
1-Leg Walking Opposite
Walking Quad Stretch
A-Skip
Gambetta Lunge
Hamstring March
Heel Walk
Toe Walk
Hamstring Handwalk ("Inchworm")
Knee-to-Chest Walk
Lateral Lunge
Walking Lunge
Lunge with Rotation
Time Suggestions for Flexibility in Daily Programs
Hurdle Mobility Exercises
CHAPTER 7
RESISTANCE TRAINING & TENNIS PERFORMANCE
Introduction
Adaptations to Resistance Training
Muscle Fiber Types
Types of Muscular Contractions
Needs Analysis
Muscle Groups Used
Forehand
Backhand
Movements Used
Movement Speeds
Training Variables
Volume
Intensity
Frequency
Choice of Exercise
Tempo
Rest
Exercise Order
Motions of Resistance Exercises
Methods of Training
Single-Joint vs. Multiple-Joint
Multi-planar Exercises
Free Weights
Machines
Body Weight
Elastic Tubing
Standard Training vs Functional Training
Daily Program Design
Full Body Routine
Upper Body/Lower Body Split Routine
Training Goals
Strength
Hypertrophy
Power
Muscular Endurance
Summary
References
CHAPTER 8
RESISTANCE TRAINING PROGRAMS FOR TENNIS
Introduction
Plyometric Exercises
Standing Long Jump
Squat Jump
Barrier Jump
Lunge Jump
Medicine Ball Exercises
Chest Pass
Overhead Toss
Forehand and Backhand Throws
Underhand Toss
Push Press
Olympic Exercises
Clean
Snatch
Machines
Chest Press
Seated Row
Overhead Press
Lat Pulls
Leg Curls
Leg Extension
Leg Press
Free Weights
Bench Press
Overhead Press
Bent Row
Upright Row
Dumbbell Fly
Pull Over
Cable Row
Front Shoulder Raise
Side Shoulder Raise
Step Up
Romanian Dead LIft (RDL)
Squats
Lunges
Squat Press
Squat Pull
Back hyperextension
Resistance Band Exercises
External Rotation
Core Exercises
Bench Sit-up
V-up
Hip Crossover
Bicycle Crunch
Sample Training Programs
CHAPTER 9
CARDIORESPIRATORY ENDURANCE & TENNIS PERFORMANCE
Introduction
Cardiorespiratory Fitness Defined
Adaptations to Cardiovascular Training
VO2
Heart Rate
Stroke Volume
Cardiac Output
Respiratory Adaptations to Training
Blood Volume Adaptations to Training
Tennis Specificity & Cardiorespiratory Training
Work/Rest Intervals
Heart Rate & Tennis
VO2 & Tennis
Blood Lactate
Potential Pitfalls of Cardiorespiratory Endurance Training for Tennis
Cardio Training vs Short Interval Training
Summary
References
CHAPTER 10
CARDIORESPIRATORY FITNESS PROGRAMS FOR TENNIS
Introduction
Junior Programs
National Junior Programs
Adult Programs
CHAPTER 11
SPEED, QUICKNESS & AGILITY
Introduction
Basic Science Behind the How & Why of Speed
Reaction Time
Proprioceptors
What Should the Arms Be Doing during Tennis Movements?
What Happens When an Athlete Responds to an Opponent's Shot?
Initiating Movement
Impulse-Momentum Theorem
What Happens after the First Step into the Ground
Acceleration
Using Shin & Trunk Angles to Improve Speed in Training
Phases of Each Step During Tennis Movement
Phases of Each Sprint Cycle
Tennis-Specific Lateral & Multi-directional Movements
Movement Techniques On Court
Open Hip First Step
Closed Hip First Step
The Great Debate: Shuffle vs Crossover Lateral Movements
Recovery Movement
References
CHAPTER 12
SPEED, QUICKNESS, & AGILITY DRILLS
Introduction
Cone & Line Drills
Slalom Cone Run
Short X Drill
Spider Drill
Slow Gambetta Wheel Drill
Alley Jumps
D-line to T-line Drill
Ball Drops
Shadow Training
Agility with Medicine Ball Throw
5-10-5 Tennis Variation
Stair Drills
Two-Feet Stair Jump
Stair Sprint Running
Resistance Running
Resistance Running Forward
Resistance Running Backward
Resistance Running Lateral
Wall Drills
Wall Drill Posture
Wall Drill Drive-Up
Wall Drill Drive-Down
CHAPTER 13
TRAINING PROGRESSION: LINKING TRAINING TO ON-COURT DRILLS 193
Introduction
Depth Jumps with Split Step to Groundstroke
Medicine Ball Throws to Groundstrokes
Medicine Ball Overhead Throws (Serving) to Volleys
Fed Ball Drills Using Tennis-Specific Work/Rest Intervals
Medicine Ball Points
Slalom Cone Run with Groundstrokes
Spider Drill with Groundstrokes
Low Volley Drill
Jump Squats to Serves
CHAPTER 14
PHYSICAL TESTING FOR TENNIS PERFORMANCE
Introduction
Reasons for Testing
Goal Setting
Test Selection
Anthropometric Testing
Body Fat Measures
BMI (Body Mass Index)
BMI Calculation
Girth Measures
Skinfolds
BIA (Bioelectrical Impedance)
BIA Pre-testing Guidelines
Hydrostatic Underwater Weighing
Bod Pod
Cardiorespiratory Endurance
Shuttle Test
Speed & Agility
Agility & Speed Test
Spider Test
Strength
Grip Strength
Power
Vertical Jump
Broad Jump
Medicine Ball (MB) Throws for Power
Flexibility
Summary
References
CHAPTER 15
PERIODIZATION
Introduction
Major Components in Planning a Periodized Program
Needs Analysis
Cycles
The General Preparatory Phase
Specific Preparatory Phase
Precompetition Phase
Competitive Phase
Peaking Phase
Staired Progression
7 Areas To Periodize
1. Technical
2. Tactical
3. Physical
4. Psychological
5. Nutrition
6. Recovery
7. Academics
Age Concerns
The Focus Index
Sample Periodization Plan
References
CHAPTER 1
IMPORTANCE OF TRAINING
INTRODUCTION
Tennis is a popular sport worldwide played by millions of people from all
walks of life, and at many different levels. The physical training required for
tennis players to succeed at a high-level has become a major component of
an athlete's program. To play tennis at a competitive level certain standards need
to be achieved in all the major physical components including strength, power,
speed, balance, coordination, and endurance.
Over the past 30 years tennis has developed from a sport based
predominantly on strategy, timing and finesse, to a sport dominated by power,
speed, and strength. As a result many sports scientists have been researching
methods to help train tennis players in the lab and on the court. The major
purpose of Tennis Training: Enhancing On-Court Performance is to bring over
300 tennis-specific scientific studies to the coaching community to help the
coach, strength and conditioning specialist, trainer, physical therapist, medical
doctor, and parent develop the tennis athlete's fullest potential.
Training tennis players requires the successful, yet complex, interplay of
tactical, technical, physical and psychological components. The physical
components are the focus of this book, and the goal is to outline the major
physical aspects to successfully train competitive tennis players. Extensive review
went into combining well-researched scientific studies with practical coaching
know-how to develop a comprehensive guide to tennis training.
This book has been written by three tennis experts who combine years of
academic knowledge with real-world practical coaching to truly blend the art and
science of tennis performance. Dr. Mark Kovacs combines extensive playing
experience, which includes a top 100 ITF junior ranking, winner of a US "gold-
ball," competing in many international tournaments including the US and
Australian Open before attending Auburn University where he was an All-
American and NCAA doubles champion. After playing professionally he
pursued his graduate work performing tennis-specific research. He has
combined researched scientific evidence in his coaching profession both as a
high level tennis coach as well as a strength and conditioning specialist (CSCS)
training hundreds of high school, collegiate, and professional athletes. He has
previously been the director of a sports performance company as well as the
director of education for one of the largest health and fitness certification and
education companies.
Britt Chandler has a master's degree in exercise science from Auburn
University and played collegiate tennis. He is certified as both a strength and
conditioning specialist (CSCS) and certified personal trainer (NSCA-CPT). He
also is a certified tennis coach through the USPTA. He currently works as both a
tennis coach and strength conditioning specialist with some of the top juniors in
the country. Britt is also the editorial assistant for the Strength and Conditioning
Journal and has contributed book chapters and presentations on tennis specific
research and training.
Dr. Jeff Chandler has over 20 years experience as a tennis researcher and
sports science consultant, advisor, and author for many tennis organizations
including the USTA, USPTA, ITF, STMS and PTR. He has over 100 scientific
publications, book chapters, and presentations relating to tennis training and
performance. He is currently Department Head of Health, Physical Education &
Recreation at Jacksonville State University, Jacksonville, Alabama, and is the
editor in chief of the Strength and Conditioning Journal published through the
---
[Cuối tài liệu]
with groundstrokes, 196
Slow Gambetta wheel drill, 174�175
Snatch, 120
Sodium depletion, 47
Specialization, 11�12
Specific preparatory phase, 222
Specificity
description of, 7�8, 20, 140
inadequate use of, 218
metabolic, 7, 15, 20
in periodization program, 218
Speed
developing of, 160t, 167t
drills for, 169�184
first-step, 153�154
physiology of, 154�155
proprioceptors and, 155
reaction time and, 154�155
testing of, 208�209
training programs for, 187�190, 226
Spider drill, 172�173, 209
with groundstrokes, 196
Sports drinks, 40�41
Sprint cycle, 162
Sprints, 7�8, 83, 85
Squat jump, 116, 197
Squat press, 128
Squat pull, 128
Squat with free weights, 127
Stability, of shoulder joint, 70
Stair drills, 178�179
Stair jump, 178
Stair sprint running, 179
Staired progression, 223
Standing hamstring stretch, 86
Standing hip flexor stretch, 87
Standing long jump, 116
Static stretching
definition of, 64
holding times for stretches, 69
injury prevention and, 67�68
performance effects, 66
during warm-up, 66
Step up, 126
Steroids. See Anabolic steroids
Straight leg skip, 84
Straight leg walk, 83�84
Strategy training, 225
Strength
grip, 210
muscle. See Muscular strength
testing of, 209�210
Strength training, 8
Stretch reflex, 155
Stretching. See also specific stretches
active, 64
active isolated, 65
ballistic, 64�65
definition of, 64
dynamic, 65
passive, 64
proprioceptive neuromuscular facilitation, 65
static. See Static stretching
during warm-ups, 67�68
Stride frequency, 160, 167t
Stride length, 160, 167t
Stride time, 167t
Stroke volume, 139
Subscapular skinfold measurement, 203t
Suprailiac skinfold measurement, 203t
Sweating, 47�48
T
Tactical training, 225
Technique training, 224�225
Tempo of resistance training, 104
Tennis
movements used in, 101�102
muscle groups used in, 101
Tennis elbow, 73
Tennis points
decreases in length of, 141
duration of, 20�21, 141
player's style of play and, 21, 141
Testing. See Physical testing
Testosterone, 53
Thirst, 46�47
Toe walk, 83, 92
Training
importance of, 1�3
periodization of, 225�226
Trans fatty acids, 34
Tricep skinfold measurement, 203t
Tricep stretch, 90
Trunk angle, 162
Two leg lower body stretch, 87
Two-feet stair jump, 178
U
Underhand toss, 118
Unloading, 223
Upright row, 124
Urea, 32
V
Variety, 11
Velocity of movement, 8, 167t
Vertical jump, 211
Vitamins, 29t, 38�39
Volley
low volley drill, 197
medicine ball throws to, 195
Volume of training, 9, 102
VO2max, 138�139, 142, 207
V-up, 130
W
Walking lunge, 94
with arm hug, 83�84
Walking quad stretch, 83�84, 90
Wall drills, 181�182
Warm-up
description of, 66�67
dynamic flexibility exercises, 82�85
routines for, 68
static stretching in, 67
Water
intake during competition, 40
sources of, 29t
Whey protein, 44
Work-rest intervals
description of, 21, 140�141. See also Rest intervals
fed ball drills with tennis-specific, 195
Wrist injuries, 201t
ABOUT THE AUTHORS
Dr. Mark Kovacs combines extensive playing experience, which includes a top
100 ITF junior ranking, winner of a US "gold-ball," competing in many
international tournaments including the US and Australian Open before
attending Auburn University where he was an All-American and NCAA doubles
champion. After playing professionally he pursued his graduate work
performing tennis-specific research. He has combined researched scientific
evidence in his coaching profession both as a high level tennis coach as well as a
strength and conditioning specialist (CSCS) training hundreds of high school,
collegiate, and professional athletes. He has previously been the director of a
sports performance company as well as the director of education for one of the
largest health and fitness certification and education companies. He is currently
Assistant Professor, Exercise Science & Wellness, Jacksonville State University
Britt Chandler has a master's degree in exercise science from Auburn University
and played collegiate tennis. He is certified as both a strength and conditioning
specialist (CSCS) and certified personal trainer (NSCA-CPT). He also is a
certified tennis coach through the USPTA. He currently works as both a tennis
coach and strength conditioning specialist with some of the top juniors in the
country. Britt is also the editorial assistant for the Strength and Conditioning
Journal and has contributed book chapters and presentations on tennis specific
research and training.
Dr. Jeff Chandler has over 20 years experience as a tennis researcher and sports
science consultant, advisor, and author for many tennis organizations including
the USTA, USPTA, ITF, STMS and PTR. He has over 100 scientific publications,
book chapters, and presentations relating to tennis training and performance. He
is currently Department Head of Health, Physical Education & Recreation at
Jacksonville State University, Jacksonville, Alabama, and is the editor in chief of
the Strength and Conditioning Journal published through the National Strength
and Conditioning Association. Dr. Chandler is certified with distinction as both
a CSCS*D, and NSCA-CPT*D. He is a Fellow in the American College of Sports
Medicine (FACSM) and a Fellow in the National Strength and Conditioning
Association (FNSCA).