Muscle Fibre Types

Within all skeletal muscles a mixture of fibres are present. The mix of fibre types depends on
the individual and then within the individual it then varies on muscle group to muscle group.
A person’s muscle fibre mix is greatly inherited. However they can be affected by things like
training which can influence the efficiency of the different types. There are two main types
of striated skeletal muscle that can be recognized on the basis of their speed of their
contraction. Type 1 being slow twitch and type 2 being fast twitch.

Slow- twitch (Type I) - Fibres are identified by a slow contraction time and a high resistance
to fatigue. Structurally, they have a small motor neuron and fibre diameter, a high
mitochondrial and capillary density, and a high myoglobin content, Energetically, they have
a low supply of creatine phosphate which is a high-energy substrate used for quick,
explosive movements, therefore these fibres are more suited to activities such as distance
running and swimming. They contain few of the enzymes involved in glycolysis, but contain
many of the enzymes involved in the oxidative pathways (Krebs cycle, electron transport
chain). Functionally, ST fibres are used for high capacity aerobic activities requiring low-level
force production, such as walking and maintaining posture. Most activities of daily living use
ST fibres.

Fast twitch (Type 2a) - Fast twitch fibres are known for their ability to rapidly transmit
action potentials and generate a high crossbridge turnover rate (responsible for quick
muscle contractions). These fibres also possess a high activity level of myosin ATPase and
show a rapid rate of calcium release and uptake by the sarcoplasmic reticulum (Katch et al,
2000). Due to these properties, these fibres generate an explosive burst of power for a short
period of time. This makes them most suitable to stop and go activities such as basketball,
football, and hockey, as well as max output activities such as weightlifting, and a number of
track and field events. These fibres rely heavy on the glycolytic energy system (using the
method of anaerobic glycolosis to produce ATP). Type 2a fibers are in the middle of the
muscle fibre spectrum, as they are less fatigue resistance, produce more muscular force,
and contract at a faster speed than slow twitch fibers.

Fast twitch (Type 2b) - These fibres are the most fatigable out of all the fibres but also
generate the most power and force, and therefore are the fastest twitch muscles fibres.
These types of fibres are recruited in activities that require an all out burst of power and
only act for an extremely short period of time, as the total length of their contractions
usually last only 7.5 milliseconds.

In terms of general recruitment, they are also the last to be recruited. For example, within
normal activities, slow twitch fibers are recruited first, followed by type 2a when the type I
can no longer suffice, and then finally the type 2b, which are recruited to produce maximal
strength.

In physical appearance, type 2a are pink in colour, have an in-between diameter, capillary
level and mitochondria volume. The type 2b fibres are white in colour, have the largest
diameter and have a low capillary and mitochondrial volume. Most strength athletes
possess a higher % of fast twitch fibres, as do those in short duration, quick moving
activities.

The primary reason why fast twitch fibres are not resistant to fatigue is because they rely on
anaerobic glycolysis to produce ATP. During this process lactic acid begins to build up and a
condition called acidosis occurs which brings about muscular fatigue. Although each muscle
fibre type has certain characteristics that make it more suited for certain activities, this does
not mean that an athlete with a predominance of one type of muscle fibre can only
participate in those activities that call for that type.

With proper training, they still can learn many of the skills and techniques used in different
sports and can achieve success across a wide variety of activities. It is common however,
that athletes with a majority in one type of fibre do naturally tend to be drawn to the types
of activities more suited to their body as they lean to naturally be better at those actions
and therefore often enjoy participating more. For recreational athletes though, commitment
to practice and training will play a far more significant role in performance level than muscle
fibre type alone will.