Type 1 Muscle Fibers Research Paper

An activity that primarily utilizes type I muscle fibers is long distance running. Type I fibers are generally slow-twitch fibers, meaning they contract slowly and have a high capacity for aerobic glycolysis. Ectomorphs usually perform long distance running. In order to train slow twitch muscles (training slow twitch muscle fibers is for endurance purposes and other aerobic activities), one must increase the time under tension (TUT). Specifically, one must focus on doing higher reps (12-15) and low weights as well as doing the reps slowly with a shorter rest period than usual (possibly 30 seconds) in order to maximize and train the slow twitch muscle fibers. Slow twitch fibers are red, oxidative, contain a high content of myoglobin, utilize ATP slowly, produce a low amount of force, and have a high resistance to fatigue. Both
Type IIa red muscle fibers are fast oxidative glycolytic, larger than type I fibers, have a faster firing rate than type I fibers, but fatigue more rapidly. They are known for having a fast shortening speed and well developed capacity for energy transfer from aerobic and anaerobic sources. Type IIa are suitable for bodybuilding exercises, such as chest press, squat, and deadlift, with short to moderate duration and moderate to high intensity work. Mesomorphs, a person with a muscular build, demonstrate the Type IIa fibers. In order to train these Type IIa fibers, one must do a combination of plyometric or weight training, such as box jumps, burpees, chest press, man makers, etc. Mesomorphs also use type IIx muscle fibers. Type IIx muscle fibers, which are white, are fast glycolytic muscle fibers, have the most rapid shortening velocity and the greatest anaerobic potential. They are the largest muscle fiber, have the highest output, and fatigue the quickest out of all