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Taiwan Sporting Goods Manufacturers Association
Table 1: Main training parameters in weight training
Intensity
Set
Repetition
Interval Resting
Duration
Muscle Endurance
60% - 75% of 1 RM
power
3-5 sets
12 - 20 times
10-30 seconds
Muscle Strength
75% - 85% of 1 RM
3-5 sets
8-12 times
30-90 seconds
Muscle power
85%~100%
85% - 100% of 1 RM 1-3 sets
1-5 times
30-90 seconds
The six elements of sports related fitness are vital to sport performance of professional athletes. Lacking any one
of the physical elements would be influential to their sport records. Agility refers to timely and efficient physical
power to change body directions and sports speed. Like the forerunners in American football or rugby , they must
be agile at any time to dodge the grapples of the opponents. Generally speaking, two decisive elements affect
the agility of athletes: one is the the judgement and decision making ability of the athletes; the other, the speed
and techniques of changing body directions of the athletes. The judgement and decision-making ability can be
strengthened while they carry out small-group rehearsal and apply their strategies. In addition, they also need to
train visual perception ability. But there are only a few of equipment for visual perception training. The modern
technology like augmented reality could be a tool to train the visual depth of athletes who can just the distance of
the object such as the moment that the American football player needs to catch the ball. Another factor is to train
the athletes’ speed and techniques to change directions. While the body accelerates to move straight forward and
suddenly decelerates and change the body direction, we need to give the lower limbs weight training to enhance
straight accelerating body speed or tie a small parachute upon the waist or tie the athlete with a pull rope so as to
give more resistance and enhance strength. As to the training to change body directions, agility ladder can be used
for training the agility of footwork. Besides, the pyramid can be placed in T shape or in star shape or in other sport-
related motion directions for the training.
In many sports, balance is also another important element. Gymnastic athletes need steady balance while
landing. Also basketball players also require good balance when they jump, fight for the ball and touch the land.