Developing fast twitch muscle fibers in kids?

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Let’s get out of the blocks straight away, with our fast-twitch fibres blazing; on the ‘B’ of the bang, as Colin Jackson once put it!

There are more than 250 million muscle fibres in our bodies and more than 430 muscles that we can control voluntarily. Fibres are, in fact, bundles of cells held together by collagen (connective tissue). Each fibre consists of a membrane, numerous nuclei and thousands of myofibrils (inner strands) that run the length of the fibre.

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In order to perform a sport skill numerous muscles and muscle fibres have to interact. The process is controlled by the brain, which sends out electrochemical messages to the muscles via the spinal cord. These signals are received in the muscles by ‘anterior motoneurons’, whose role is to stimulate muscular contraction. Muscular force is generated through the interaction of...

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Fast twitch muscle fibers are tissues capable of creating intense but short bursts of power. Muscle tissue is generally broken down into two categories: fast twitch and slow twitch. Fast twitch fibers are sometimes called Type II muscle, and slow twitch fibers are known as Type I.

Fast and slow twitch muscle fibers fall into the category of skeletal muscle, the type of muscle responsible for voluntary movement dictated by the somatic nervous system. Muscle tissue enables movement by contracting, and motor neurons determine how fast or slow this contraction occurs. Both muscle tissue types possess the same capacity to generate power, but fast twitch muscle fibers are activated by neurons at a rate 10 times faster than slow twitch fibers. People with large muscles simply have a greater amount of fast twitch tissue, sometimes at the expense of endurance.

Fast twitch muscle fibers tire out more quickly because of their reliance on anaerobic metabolism. The word anaerobic...

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Fast Twitch Muscle Training – 3 Exercises To Develop Your Fast Twitch Fibers


If you’re looking for information on fast twitch muscle training, then the following exercises are going to be a must-do for you. Many people who are interested in improving their fast twitch muscle performance go about their training in all the wrong manner and this significantly holds them back from seeing the results that they’re aiming for. (Read my article on the differences between fast and slow twitch muscles to find out more about how they work).

By performing the right kind of fast twitch muscle workout however, you can quickly make gains in this level of your physical performance and pretty soon you’ll notice improvements in your jumping ability.

Let’s go over the top three exercises that you should be doing at least three times a week in order to see optimal progress. Be sure to take one day off between each exercise however to let the body fully repair and recovery.

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3 Ways to Develop Fast-Twitch Muscles

So you want to be as strong as the Hulk, as fast as Flash and as awesome as Superman. The secret to unlocking that superhuman potential may lie within your muscles. Your muscle fibers have a lot of influence what you excel at, whether it's crushing long-distance marathons or finishing 100-meter sprints in the blink of an eye.

Muscle fibers are classified into two main groups Type I (slow twitch) and Type II (fast twitch). Type II fibers are further broken down into subclasses IIa, fast twitch oxidative-glycolytic) and IIx, fast-twitch non-oxidative.

Type I (Slow Twitch, Oxidative)

Slow contracting Slow fatiguing Small diameter High number of mitochondria High oxidative capacity (using fat stores as energy) Good for low intensity prolonged activities such as maintaining posture and running long distances

Type IIa (Fast Twitch, Oxidative-Glycolytic)

Good number of mitochondria Can use both fat stores and...
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Have you heard of fast-twitch and slow-twitch muscle fibers? These are the two types of muscle that are responsible for all your gains in the gym. And depending on how you train — and even your own genetics — you could be either slow or fast-twitch dominant. But how can you tell? Take our test to find out which muscle-fiber type you have more of. Plus, learn the best way to train for your type for better and faster muscle gains.

Is Muscle Strength All in Your Head?>>>

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Slow-Twitch vs. Fast-Twitch Fibers

Slow-twitch muscle fibers (also known as “Type I”) generate less power and strength than fast-twitch fibers, but they have can sustain activity for longer. The cells within these muscles excel at clearing waste and using oxygen as fuel and, within the muscles, there’s a high-density of capillaries, which helps bring blood to the muscles. During a marathon, you primarily use slow-twitch fibers.

Fast-twitch muscle fibers (also known as...

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Muscle is a soft tissue found in most animals. Muscle cells contain protein filaments of actin and myosin that slide past one another, producing a contraction that changes both the length and the shape of the cell. Muscles function to produce force and motion. They are primarily responsible for maintaining and changing posture, locomotion, as well as movement of internal organs, such as the contraction of the heart and the movement of food through the digestive system via peristalsis.

Muscle tissues are derived from the mesodermal layer of embryonic germ cells in a process known as myogenesis. There are three types of muscle, skeletal or striated, cardiac, and smooth. Muscle action can be classified as being either voluntary or involuntary. Cardiac and smooth muscles contract without conscious thought and are termed involuntary, whereas the skeletal muscles contract upon command.[1] Skeletal muscles in turn can be divided into fast and slow twitch fibers.

Muscles are...

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Presentation from the Joy of Sculling Conference on February 9, 2013 at the Hotel Sofitel in Redwood Shores, CA.

This video is a compilation of Dr. Maglischo's PowerPoint slides and a recording of his lecture. I want to thank him for his permission to use these materials and acknowledge that he was not involved in the production of this video. Its creation, sequencing, and audio/video quality, are my work.

From his conference biography: Ernie Maglischo retired from active coaching in 1998 after 35 years during which he coached at both the college and club levels. Over 29 years of coaching his teams, he won a total of 13 NCAA Division II Championships and 19 Conference Championships at three different universities. Ernie has authored or co-authored five textbooks, including Swimming Fastest, and three booklets on various aspects of competitive swimming.

For more information on the Joy of Sculling Conference please...

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Knowing how much vertical jumping is important in basketball, some safe plyometric workouts for 10-12 y/o kids would be to have them squat down and jump up as high as possible while reaching up with one or both hands and hit a flag or a point directly above them. Then, upon landing, immediately jump up again and attempt to reach higher. It is important to use both upper and lower body movement, to keep landings short, and to perform multiple jumps in succession.

Another exercise to work on quick muscle twitching, and foot speed would be to have them run various ladder drills. Some good drills include:

The Two Step High Knee Drill - Simply step both feet into each space of the ladder, one at a time, as you forward. The High Knee Drill - This drill is very similar to the Two Step High Knee Drill, but you’ll only be landing one foot in each space on the ladder. The Right Legged Thrust Drill - only the right leg will be inside the ladder while the left leg will stay on the...
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WASHINGTON — All healthy children are potential aerobic athletes--at least until they mature enough to be something else, a researcher says.

Some could grow into distance runners while others become sprinters or weightlifters; however, the difference doesn't start to emerge until early puberty, said Dr. Oded Bar-Or.

Before puberty, children are more capable of extended runs and other aerobic exercise, Bar-Or said. Kids at play tend not to run for more than seconds, but studies show they can handle longer efforts if they want, he said.

The change appears as boys develop more of what are termed fast-twitch muscle fibers that generate bursts of power, the Canadian researcher said. As girls grow into women, their fast-twitch fibers develop as well, but to a lesser extent.

Puberty thus leads to what's termed specialization, as some athletes develop an ability to compete in sports that favor fast-twitch muscle fibers and others compete in aerobic activities...

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So you want to be as strong as the Hulk, as fast as Flash and as awesome as Superman. The secret to unlocking that superhuman potential may lie within your muscles. Your muscle fibers have a lot of influence what you excel at, whether it's crushing long-distance marathons or finishing 100-meter sprints in the blink of an eye.

Muscle fibers are classified into two main groups Type I (slow twitch) and Type II (fast twitch). Type II fibers are further broken down into subclasses IIa, fast twitch oxidative-glycolytic) and IIx, fast-twitch non-oxidative.

Type I (Slow Twitch, Oxidative)

Slow contracting Slow fatiguing Small diameter High number of mitochondria High oxidative capacity (using fat stores as energy) Good for low intensity prolonged activities such as maintaining posture and running long distances

Type IIa (Fast Twitch, Oxidative-Glycolytic)

Good number of mitochondria Can use both fat stores and glycogen stores for energy Resistant to fatigue...
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High school athletes want powerful fast-twitch muscle fiber to make the starting lineup. Olympians want fast-muscle fiber to win the gold.

Everyone interested in dropping body fat, toning muscle, and reversing the effects of the middle-age somatopause, should have a fitness plan that includes developing fast-twitch muscle fiber.

Fast muscle fiber is necessary to perform high-intensity exercise that will release G H g.rowth hormone during workouts. And plyometric training is the champion at developing fast-twitch (IIa) muscle fiber, and it also develops the super-fast (IIx) muscle fiber.

All Ages Benefit from Plyometrics

Children can increase bone density, strength, and power through plyometric jump drills, (Jumping improves hip and lumbar spine bone mass in prepubescent children: a randomized trial, 2001, Fuchs).

Adolescent girls that...

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The best types of weightlifting exercises are those which work multiple joints in the body. Fast-twitch muscular development might sound like some kind of scientific process, but it's not. You can enhance your body's natural ability to build lean muscle mass and burn unwanted fatty tissues simply by reformulating your daily workout regimen to include more multi-joint exercises.

Types of Muscle Fibers

There are multiple training strategies to accelerate fast-twitch muscle development, but it's important to first become knowledgeable about what exactly fast-twitch muscles are. The body's muscle fibers are plainly classified into two primary groups: fast-twitch and slow-twitch. Each type of muscle fiber serves a different purpose in the body. For instance, slow-twitch muscles are oxidative and used for prolonged exercise activity, such as jogging or running.

Fast-Twitch Muscles

Fast-twitch muscles are categorized in two subgroups: oxidative-glycolytic and...

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by Phil Campbell - Ready, Set, Go! Synergy Fitness for Time Crunched Adults

High school athletes want powerful fast-twitch muscle fiber to make the starting lineup. Olympians want fast-muscle fiber to win the gold.

Everyone interested in dropping body fat, toning muscle, and reversing the effects of the middle-age somatopause, should have a fitness plan that includes developing fast-twitch muscle fiber.

Fast muscle fiber is necessary to perform high-intensity exercise that will release G H g.rowth hormone during workouts. And plyometric training is the champion at developing fast-twitch (IIa) muscle fiber, and it also develops the super-fast (IIx) muscle fiber.

All Ages Benefit from Plyometrics

Children can increase bone density, strength, and power through plyometric jump drills, (Jumping improves hip and lumbar spine bone mass in prepubescent children: a randomized trial, 2001,...

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Fast-twitch leg muscles enable your legs to perform quick, explosive movements. This type of muscle fiber allows your leg muscles to contract quickly to release energy during activities that require highly dynamic movement. Developing your fast-twitch leg muscles can boost your performance and provide added power during activities like sprinting, soccer or tennis, for which being able to move quickly is beneficial.

1. Perform plyometric exercises that encourage your leg muscles to expel energy in quick, explosive bursts. Train with exercises like lateral jumps, jumping lunges or squat jacks. Broad jumps are also effective for developing fast-twitch leg muscles and are performed by quickly dropping into a squat position and jumping as far forward as you can.

2. Develop a sprinting routine to increase your leg power and further develop fast-twitch muscles. Sprint at top speed for 200 meters and then walk for 200 meters. Switch between sprinting and running for five...

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Q

I'VE HEARD THAT FAST-TWITCH MUSCLE FIBERS ARE THE LARGEST IN THE BODY. HOW CAN I TARGET THESE IN MY TRAINING TO HELP ME BUILD MASS?

I've heard that fast-twitch muscle fibers are the largest in the body. How can I target these in my training to help me build mass?

You heard right! Fast-twitch muscle fibers are indeed the largest and most powerful muscular movers in your body. Unfortunately, they're also neglected in most bodybuilders' programs. It's time to change this!

The human body is equipped with a variety of muscle-fiber types. These range on a spectrum from the smaller, endurance-based, slow-twitch fibers to the larger fast-twitch fibers designed for strength and power activities. But you're right that these larger fibers have physique implications as well. Aside from their sheer size, fast-twitch fibers also store a great deal of carbohydrates. For every gram of carbohydrate you store, you also draw about 3 grams of water into...

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Are you a better sprinter or distance runner? Many people believe that having more fast and slow twitch muscle fibers may determine what sports athletes excel at and how they respond to training.

Skeletal muscle is made up of bundles of individual muscle fibers called myocytes. Each myocyte contains many myofibrils, which are strands of proteins (actin and myosin) that can grab on to each other and pull.

This shortens the muscle and causes muscle contraction.

It is generally accepted that muscle fiber types can be broken down into two main types: slow twitch (Type I) muscle fibers and fast twitch (Type II) muscle fibers. Fast twitch fibers can be further categorized into Type IIa and Type IIb fibers.

These distinctions seem to influence how muscles respond to training and physical activity, and each fiber type is unique in its ability to contract in a certain way. Human muscles contain a genetically determined mixture of both slow and fast fiber types....

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Isometrics Training and Fast Twitch Muscle Fibers

Isometric Exercises using the Resistance Band - The little known 'secret formula' for speeding past your competition.

The word ISOMETRIC is defined as follows: “Iso” means equal or the same, and “metric” means length. Combining these two definitions we get “equal or the same length.”

Isometrics, as it pertains to muscle training, involves tensing muscles against other muscles or against an immovable object while the length of the muscle remains unchanged. For isometric training to be effective, this muscular tension must be maintained over a certain period of time.

Therefore, isometric training is best defined as follows: The sustained contraction of a muscle over a certain period of time where the length of the muscle remains unchanged.

The following are a few examples of an isometric contraction:

Example 1. Take a 20 pound weight and perform biceps curl. Hold a position halfway between the...

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