TYPES OF MUSCLE FIBERS Type I Muscle Fibers (Slow Twitch) • Recruited quickly and fire slowly • Produce less power • Need oxygen for energy • Slow to fatigue • Recruited first • Good for endurance • In high quantities among endurance athletes Type II Muscle Fibers (Fast Twitch) • Recruited after type 1 and before 2x • Fire quickly • Anaerobic and produce lactic acid • Fatigue quickly • Needed to lift heavier and move faster. • In high quantities among power athletes Training for Power Target Type IIa Muscle Fibers • Clients who are most interested in developing power, speed, and strength need to train for type II muscle fibers. • Most clients should train for all muscle fibers, but dedicated power lifting, weight training, or sprinting athletes can improve by targeting type II. • Evidence is mixed, but generally, performing more high-intensity, fast exercises with bigger weights will lead to more developed type IIa fibers. • This in turn will lead to greater performance in power and speed sports.
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TYPES OFMUSCLE FIBERS
Type I Muscle Fibers (Slow Twitch)• Recruited quickly and fire slowly• Produce less power• Need oxygen for energy• Slow to fatigue• Recruited first• Good for endurance• In high quantities among endurance athletes
Type II Muscle Fibers (Fast Twitch)• Recruited after type 1 and before 2x• Fire quickly • Anaerobic and produce lactic acid• Fatigue quickly• Needed to lift heavier and move faster.• In high quantities among power athletes
Training for PowerTarget Type IIa Muscle Fibers• Clients who are most interested in developing power, speed, and strength need to train for type II muscle fibers.• Most clients should train for all muscle fibers, but dedicated power lifting, weight training, or sprinting athletes can improve by targeting type II.• Evidence is mixed, but generally, performing more high-intensity, fast exercises with bigger weights will lead to more developed type IIa fibers.• This in turn will lead to greater performance in power and speed sports.
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