October 27, 2015
Posted In: Langley, Surrey, White Rock
We are all built similarly, however there are some key differences we can look at. There are generally two types of muscle fibres that we are comprised of and those are: Fast-Twitch and Slow-Twitch fibres. The first are predominantly linked with explosive movements, power and large force production whereas the latter are linked to endurance activities. Some of us are more dominant in the fast-twitch fibres, slow twitch fibres or somewhere in the middle of both.
Wouldn’t it be cool if there was a simple way to know what fibres we were mostly comprised of? Of course it would. To know this information at an early stage could give some insight into the sports and activities we might be better suited to pursue. For instance if you were made up of more fast-twitch fibres you might choose to pursue a strength or power sport like sprinting or olympic weightlifting to name a few. On the other side of that let’s say you have more slow-twitch fibres, you may consider an endurance sport like swimming, triathlon or soccer. This idea is just a general guideline and is not a law. There are always exceptions that arise in situations and certain people.
I was recently made aware of a simple tool developed by Frederick C Hatfield, Ph.D. Hatfield has come up with a simple test to discover your dominant fibre type. The test asks that you have knowledge of your 1RM (1 repetition max) for whatever lift you are going to use during this test. You then use 80% of that load and perform an all out effort completing as many reps as you can. As the test shows, some individuals will be able to complete more repetitions than others even though the load lifted is equal to 80% of each individual’s 1RM. If you complete a higher number of repetitions chances are you have more slow-twitch fibres and if you complete a lower amount of repetitions you have more fast-twitch fibres.
This is a great test to try next time you’re entering the squat rack. Give it a try and see where you end up! I have included the link to the article and test below.
Hatfield, Frederick C. “Dr. Squat – Test.” Test Page. Dr.Squat, n.d. Web. 25 Oct. 2015.