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Muscle Fiber Types Audio

Physiology and anatomy of muscle fiber types, differences in structure, adaptations, and contribution to human movement and performance. Detailed description of Type 1 (slow twitch), Type 2a, and Type 2b/2x (fast twitch) fibers. 

Muscle Fiber Types

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I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

Brookbush Institute has the most detailed, specific and effective tools for online learning for movement and/or bodywork professionals. I love the combination of the videos as well as the text available online.

I recently completed the CPT course. It was demanding yet practical. I would highly recommend it for anyone wanting an education about human movement.

I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

I have been a massage therapist for 10 yrs and I feel like all the “pieces” I’ve learned throughout the yrs have been put into place and can see the full picture. I am also a member to tons of great content since I love to learn! I plan to get my CPT through them as well.

I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

The H.M.S. is the most valuable certificate I have earned and was a fraction of the the cost of my others. Define the best bang for your buck!

Brookbush is the most efficient Personal Training Certification I have ever come across. All the lessons are well thought out and very straight to the point.

I am getting my Master's degree in Kinesiology, and I would like to say that I have benefited greatly from the rich, comprehensive, well-documented scientific content of Brookbush Institute that links theory to practical applications. Proudly I've got my CPT certificate, and I am on my way to get my HMS certificate.

Having courses count towards different certifications makes it so users can transition seamlessly from one certification to another. In my case, going from earning the BI CPT to earning the BI HMS was an easy decision and I am proud to have earned both certifications. I have also had the pleasure of going to a Live HMS workshop that was well taught by Instructor Boettcher and that was excellent to see how the methods and techniques are implemented.



I have been a member of BBI for years and every course I have taken has been incredibly informative. I learn more from these courses than I do at local CEU courses for my PTA license. I also earned my CPT and HMS certifications through the platform. It was so convenient and the content was top notch! Forever member.

We learn principles in academia, we learn cool new modalities via whatever specialty certification, but BBI really concentrates on the nuances of passive treatment and they do a fantastic job. The format in which BBI instructs soft tissue specialists (DPTs, Chiros, ATs) like myself feels like almost like an apprenticeship. You get a thoroughly detailed explanation of the “why’s”, and a visual comprehension of how to apply. Personally, I believe application is where the good and the great are distinguished.

Brookbush has been incredibly helpful since I was in massage school and now as I’m in my career! I run my own practice and it gives me the resources I need to not only improve what I already know, but also help me navigate better, more efficient ways of treatment.

Totally loving the convenience and affordability of this program with my crazy lifestyle! I feel like I am getting a quality education without a massive cost! My favorite part is the videos I can watch in the courses. I learn so much better that way. Once I really spent more time on the site, I figured out how to maneuver around a lot better! I enjoy the sense of humor, as well as the easy explanation, and short tests. And if I am really tired, I can have the computer read me the lessons. 😁

Challenging concepts are explained in very understandable terms without dumbing down the material, and I find this program to be superior in quality to other personal training programs.

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Skeletal muscle fiber cells are highly adaptable to the stress that exercise imposes; improving their capacity to perform a similar activity in subsequent bouts. These cells have specific characteristics and unique adaptative abilities that allow them to improve their capacity to generate force in varied conditions. Understanding how to target these unique adaptive abilities, by altering training variables, may aid in implementing a more effective stimulus for better outcomes in fitness, performance, and physical rehabilitation settings.

This course reviews muscle fiber types including fiber type classifications and sub-classifications; as well as, pure and hybrid fibers (a.k.a. transitional fibers.). Further, this course details single muscle fiber twitch speeds and characteristics, fiber type proportion changes, fiber type adaptations to training, fiber types and athletic performance, and fiber type changes correlated with the aging process and exercise for older adults.

One of the most popular segments of this course is our table listing fiber type proportions by muscle group (snippet below). For example, did you know that the soleus is primarily type I muscle fiber, the gluteus maximus has a nearly even proportion of type I and type II fibers, and the sternocleidomastoid is primarily type II muscle fibers?

Movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider this course to be foundational physiology content, which is essential for understanding future courses including acute variables, corrective exercise, strength training program design, etc.

Muscle Fiber Dysfunction and Trigger Points

ATPase Staining of a Muscle Cross-Sectional Area

 a.k.a. red fibers, slow/oxidative (SO) fibers, slow twitch fibers, myosin heavy chain (MHC) I fibers

 a.k.a. pink fibers, fast/oxidative (FOG fibers), "intermediate" fibers, MHC IIA fibers

 a.k.a. white fibers, fast/glycolytic (FG fibers), fast twitch fibers, or MHC IIx fibers or MHC IIb fibers (Note: Type IIb fibers is actually a misnomer, as this myosin chain configuration does not exist in humans).

Possible MHC Isoform Combinations (a.k.a. hybrid Fibers or transitional fibers):

Fiber Type Proportions by Muscle (Segment of Table):

Course Description: Muscle Fiber Types

Muscle Fiber Type Course Study Guide

Muscle Fiber Types Study Guide

Muscle fibers are highly adaptable to the stress exercise imposes; improving their capacity for a similar exercise in subsequent bouts (1-4). These cells have specific characteristics, as well as unique adaptations to some stressors, which allow them to adapt to, and produce force in varied conditions. Understanding how to target these unique adaptations, by altering training variables may provide a more effective stimulus, leading to faster performance and rehabilitation gains.

This course reviews muscle fiber types including fiber classifications, fiber proportion changes, pure and hybrid fibers, muscle-specific fiber types, fiber types and athletic performance, genetics, and athletic performance, different types of resistance training and fiber type response, and fiber type adaptations noted in older adult exercises. This information lays the foundation for the practical applications discussed in future lessons.

Staining of stem cells in the body

Microscope slide of the striations of muscle tissue

Embryonic Muscle Fiber Formation

Fiber Classifications

Metabolism

Microscopic view of skeletal muscle fibers with view of striations.

Myosin Filaments

Introduction

Type I Fibers

Photo of Arnold Schwarzenegger before defending the title for his fifth Mr. Olympia contest in 1974

Type IIA Fibers

Sprinters, notice the development of their muscles

Type IIB/X Fibers

Unrooted Myosin Type Tree

Fiber Types Summary

The proportion (percentage) of muscle fiber types varies within muscles. For example, most studies agree that Type I fibers are generally located deeper within a muscle, and Type IIB/X is more superficial (6, 41, 42). Individual muscles may also have more or less of a fiber type, presumably based on function. Understanding the fiber makeup of individual muscles may aid human movement professionals in designing exercise programs, interventions, and rehabilitation routines.

 Fiber Type Proportions (percentages) in 36 muscles (43) (additional citations listed next to individual muscles).

ATPase staining of muscles

Pure and Hybrid Fibers (Transitional Fibers)

Muscle Fiber Proportion Changes

Muscle Specific Fiber Types

Image of an athlete pulling a sled

Genetics

A trainer instructing a client on perfomring a horizontal pull up

Fiber Type and Athletic Performance

Genetics, Fiber Types and Athletic Performance

Higher repetitions and lower loads are often referred to as "strength endurance" training, and results in type I fiber hypertrophy and a mean increase in mitochondria size (125, 127, 128); however, this type of training may also require that sets are done to failure to achieve these adaptations (150). When compared to high load, lower repetition training (1 - 10 reps), strength endurance training may be better suited for increasing the number of repetitions that may be performed at any given load (62). Several studies note this type of training results in a decrease, or a smaller increase in the cross-sectional area when compared to other types of training, and may not contribute to the rate of force development (RFD) and power (129). The adaptations that can be expected from strength endurance training match many of the attributes of type I muscle fibers.

Moderate/Lower Repetitions and Heavier Loads:

Moderate and low repetitions and heavier loads are often referred to as "strength or max strength training", and results in type II fiber hypertrophy, a shift from type IIX to IIA fibers, a decrease in type I hybrids, an increase in anaerobic enzymes, increase in capillarization, and altered pennation angles (59, 62, 95, 119, 121, 122, 125, 127, 131). Many if not all of these adaptations contribute to an increase in strength and power output, although likely not an increase in velocity (unless previously untrained) (30, 62, 80, 127, 148). Research has demonstrated that isokinetic machines are effective for strength, but not hypertrophy (118). Concentric contractions alone may improve strength, but have little impact on hypertrophy and fiber type shift (unless the volume of training is increased) (120). Eccentric contractions alone may not affect concentric strength but are most effective for stimulating growth and a fiber type adaptation (121). Note, the Brookbush Institute recommends that each rep includes a concerted effort to control both concentric and eccentric contractions. Studies have also demonstrated that circuit training results in similar adaptations to conventional training, training a muscle group 2 times per week results in similar fiber type adaptations to training a muscle 3 times per week, and rapid muscular adaptations occur as a result of strength training in previously trained individuals (muscle memory?) (80 130, 133). The attributes gained from strength training match the attributes that would be expected from a focus on Type IIA fibers.

Strength Training and Cardiovascular Performance:

The combination of cardiovascular performance and strength training is often recommended, but relative to fiber types implies contradictory adaptations; research aids in determining the outcome of this combination. In untrained individuals, cycling and resistance training resulted in similar shifts in fiber type from IIB/X to IIA, but only resistance training resulted in an increase in strength (134). When experienced cyclists added 5 sets of squats, 2 times per week for 12 weeks to their program, there was no change in fiber type percentages or cycling performance; however, squat strength increased (147). These findings may imply that short-term (12 weeks) strength training will not result in fiber type shifts beyond those noted by novice exercises, is effective for gaining strength, but may have little impact on cycling performance.

High velocity, low load training is often referred to as "power training" and may result in a decrease in type I fibers, an increase in type IIB/X fibers (152), type IIB/X fiber hypertrophy, and may be essential for increasing RFD (151 - 154). Unless high-velocity training is done in conjunction with strength training, studies demonstrate that strength training alone may decrease power performance (high-velocity activities) (80, 132). The fatigue and loss of velocity noted at the end of a set-to-failure may be the trigger that results in a shift from type IIB/X to IIA fibers, type IIA fiber hypertrophy, and a decrease in the rate of force development (155). This may imply that increasing power performance should focus on Type IIB/X fibers, high quality, high-velocity repetitions, and sets should stop when velocity decreases, well before failure.

"Strength Endurance" training results in type I fiber hypertrophy, mean increase in mitochondria size, more reps per set, but may decrease or result in relatively small increases in cross-sectional area (CSA)

"Strength or max strength training" results in type II fiber hypertrophy, a shift from type IIX to IIA fibers, a decrease in type I hybrids, an increase in anaerobic enzymes, increase in capillarization, and altered pennation angles. However, this shift from type IIB/X to IIA fibers may decrease RFD.

Adding "Strength Training" to cardiovascular performance training will not result in fiber type shifts beyond those experienced by novice exercises. Although strength training is effective for increasing strength, it may have little impact on cycling performance.

Power (high velocity) training is necessary to maintain or increase the number and size of type IIB/X fibers and RFD. Strength training and training sets to failure may be deleterious to power performance.

Trainer working with an older client

Older Adults

Fiber Type Specific Adaptations

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Reviews of Physiology, Biochemistry and Pharmacology

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Bárány, M. (1967). ATPase activity of myosin correlated with speed of muscle shortening. 

Lännergren, J., & Westerblad, H. (1987). Action potential fatigue in single skeletal muscle fibres of Xenopus. 

Reiser, P. J., Moss, R., Giulian, G. G., & Greaser, M. L. (1985). Shortening velocity in single fibers from adult rabbit soleus muscles is correlated with myosin heavy chain composition. 

Sweeney, H. L., Kushmerick, M. J., Mabuchi, K., Gergely, J., & Sreter, F. A. (1986). Velocity of shortening and myosin isozymes in two types of rabbit fast-twitch muscle fibers. 

American Journal of Physiology-Cell Physiology

Weiss, A., Schiaffino, S., & Leinwand, L. A. (1999). Comparative sequence analysis of the complete human sarcomeric myosin heavy chain family: implications for functional diversity. 

Rayment, I., Holden, H. M., Whittaker, M., Yohn, C. B., Lorenz, M., Holmes, K. C., & Milligan, R. A. (1993). Structure of the actin-myosin complex and its implications for muscle contraction. 

Irving, M., Piazzesi, G., Lucii, L., Sun, Y. B., Harford, J. J., Dobbie, I. M., … & Lombardi, V. (2000). Conformation of the myosin motor during force generation in skeletal muscle. Nature Structural and Molecular Biology, 7(6), 482.

Volkmann, N., Hanein, D., Ouyang, G., Trybus, K. M., DeRosier, D. J., & Lowey, S. (2000). Evidence for cleft closure in actomyosin upon ADP release. 

Tyska, M. J., & Warshaw, D. M. (2002). The myosin power stroke. 

Dubowitz, V., & Pearse, A. E. (1960). A comparative histochemical study of oxidative enzyme and phosphorylase activity in skeletal muscle. 

Needham, D. M. (1926). Red and white muscle. 

Engel, W. K. (1998). The essentiality of histo-and cytochemical studies of skeletal muscle in the investigation of neuromuscular disease. 

Westerblad, H., Bruton, J. D., & Katz, A. (2010). Skeletal muscle: energy metabolism, fiber types, fatigue and adaptability. 

D’Antona, G., Lanfranconi, F., Pellegrino, M. A., Brocca, L., Adami, R., Rossi, R., & Bottinelli, R. (2006). Skeletal muscle hypertrophy and structure and function of skeletal muscle fibres in male body builders. 

Trappe, S., Williamson, D., Godard, M., Porter, D., Rowden, G., & Costill, D. (2000a). Effect of resistance training on single muscle fiber contractile function in older men. 

Trappe, S., Costill, D., & Thomas, R. (2000b). Effect of swim taper on whole muscle and single muscle fiber contractile properties. 

Medicine and Science in Sports and Exercise

Trappe, S., Godard, M., Gallagher, P., Carroll, C., Rowden, G., & Porter, D. (2001). Resistance training improves single muscle fiber contractile function in older women. 

Trappe, S., Gallagher, P., Harber, M., Carrithers, J., Fluckey, J., & Trappe, T. (2003). Single muscle fibre contractile properties in young and old men and women. 

Frontera, W. R., Suh, D., Krivickas, L. S., Hughes, V. A., Goldstein, R., & Roubenoff, R. (2000). Skeletal muscle fiber quality in older men and women. 

Widrick, J. J., Stelzer, J. E., Shoepe, T. C., & Garner, D. P. (2002). Functional properties of human muscle fibers after short-term resistance exercise training. 

American Journal of Physiology-Regulatory, Integrative and Comparative Physiology

Shoepe, T. C., Stelzer, J. E., Garner, D. P., & Widrick, J. J. (2003). Functional adaptability of muscle fibers to long-term resistance exercise. 

Harber, M. P., Gallagher, P. M., Creer, A. R., Minchev, K. M., & Trappe, S. W. (2004a). Single muscle fiber contractile properties during a competitive season in male runners. 

Harber, M., & Trappe, S. (2008). Single muscle fiber contractile properties of young competitive distance runners. 

Methenitis, S., Karandreas, N., Spengos, K., Zaras, N., Stasinaki, A. N., & Terzis, G. (2016). Muscle Fiber Conduction Velocity, Muscle Fiber Composition, and Power Performance. 

Widrick, J. J., Trappe, S. W., Blaser, C. A., Costill, D. L., & Fitts, R. H. (1996). Isometric force and maximal shortening velocity of single muscle fibers from elite master runners. 

Brooke, MH. And Kaiser, KK. (1970). Three myosin ATPase systems. The nature of their PH liability and sulphydryl dependence. 

Journal of Histochemistry and Cytochemistry

Karp, J. R. (2001). Muscle fiber types and training. 

Bottinelli, R., Canepari, M., Pellegrino, M. A., & Reggiani, C. (1996). Force‐velocity properties of human skeletal muscle fibres: myosin heavy chain isoform and temperature dependence. 

Smerdu, V., Karsch-Mizrachi, I., Campione, M., Leinwand, L., & Schiaffino, S. (1994). Type IIx myosin heavy chain transcripts are expressed in type IIb fibers of human skeletal muscle. 

Travnik, L., Pernus, F., & Erzen, I. (1995). Histochemical and morphometric characteristics of the normal human vastus medialis longus and vastus medialis obliquus muscles. 

Dahmane, R., Djordjevič, S., Šimunič, B., & Valenčič, V. (2005). Spatial fiber type distribution in normal human muscle: histochemical and tensiomyographical evaluation. 

Johnson, M. A., Polgar, J., Weightman, D., & Appleton, D. (1973). Data on the distribution of fibre types in thirty-six human muscles: an autopsy study. 

Srinivasan, R. C., Lungren, M. P., Langenderfer, J. E., & Hughes, R. E. (2007). Fiber type composition and maximum shortening velocity of muscles crossing the human shoulder. 

MacDougall, J. D., Sale, D. G., Alway, S. E., & Sutton, J. R. (1984). Muscle fiber number in biceps brachii in bodybuilders and control subjects. 

Nygaard, E., & Sanchez, J. (1982). Intramuscular variation of fiber types in the brachial biceps and the lateral vastus muscles of elderly men: how representative is a small biopsy sample?. 

Humphrey, K. E. (1982). An investigation of the fibre composition in the deltoid muscle of elite British slalom kayak competitors' BA thesis. 

Mavidis, A., Vamvakoudis, E., Metaxas, T., Stefanidis, P., Koutlianos, N., Christoulas, K. & Mandroukas, K. (2007). Morphology of the deltoid muscles in elite tennis players. 

Tesch, P. A., & Karlsson, J. (1983). Muscle fiber type characteristics of M. deltoideus in wheelchair athletes. Comparison with other trained athletes. 

Edgerton, V. R., Smith, J. L., & Simpson, D. R. (1975). Muscle fibre type populations of human leg muscles. 

Keh-Evans, L., Rice, C. L., Noble, E. G., Paterson, D. H., Cunningham, D. A., & Taylor, A. W. (1992). Comparison of histochemical, biochemical and contractile properties of triceps surae of trained aged subjects. 

Canadian Journal on Aging/La Revue Canadienne du Vieillissement

Sirca, A., & Sus̆ec-Michieli, M. (1980). Selective type II fibre muscular atrophy in patients with osteoarthritis of the hip. 

Dahmane, R., Djordjevič, S., & Smerdu, V. (2006). Adaptive potential of human biceps femoris muscle demonstrated by histochemical, immunohistochemical and mechanomyographical methods. 

Medical and Biological Engineering and Computing

Evangelidis, P. E., Massey, G. J., Ferguson, R. A., Wheeler, P. C., Pain, M. T., & Folland, J. P. (2016). The functional significance of hamstrings composition: is it really a “fast” muscle group?. 

Scandinavian Journal of Medicine & Science in Sports

Pierrynowski, M. R., & Morrison, J. B. (1985). A physiological model for the evaluation of muscular forces in human locomotion: theoretical aspects. 

Gollnick, P. D., Armstrong, R. B., Saubert 4th, C. W., Piehl, K., & Saltin, B. (1972). Enzyme activity and fiber composition in skeletal muscle of untrained and trained men. 

Arbanas, J., Starcevic Klasan, G., Nikolic, M., Jerkovic, R., Miljanovic, I., & Malnar, D. (2009). Fibre type composition of the human psoas major muscle with regard to the level of its origin. 

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Baker, S. J., & Hardy, L. (1989). Effects of high intensity canoeing training on fibre area and fibre type in the latissimus dorsi muscle. 

Paoli, A., Pacelli, Q. F., Toniolo, L., Miotti, D., & Reggiani, C. (2010). Latissimus dorsi fine needle muscle biopsy: a novel and efficient approach to study proximal muscles of upper limbs. 

Garrett Jr, W. E., Califf, J. C., & Bassett, F. H. (1984). Histochemical correlates of hamstring injuries. 

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Gouzi, F., Maury, J., Molinari, N., Pomiès, P., Mercier, J., Préfaut, C., & Hayot, M. (2013). Reference values for vastus lateralis fiber size and type in healthy subjects over 40 years old: a systematic review and metaanalysis. 

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In Australian Physiological and Pharmacological Society

Bottinelli, R., Schiaffino, S., & Reggiani, C. (1991). Force‐velocity relations and myosin heavy chain isoform compositions of skinned fibres from rat skeletal muscle. 

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Häkkinen, K., Kraemer, W. J., Newton, R. U., & Alen, M. (2001). Changes in electromyographic activity, muscle fibre and force production characteristics during heavy resistance/power strength training in middle‐aged and older men and women. 

Häkkinen, K., Alen, M., Kraemer, W. J., Gorostiaga, E., Izquierdo, M., Rusko, H., … & Romu, S. (2003). Neuromuscular adaptations during concurrent strength and endurance training versus strength training. 

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Häggmark, T., Eriksson, E., & Jansson, E. (1986). Muscle fiber type changes in human skeletal muscle after injuries and immobilization. 

Burnham, R., Martin, T., Stein, R., Bell, G., MacLean, I., & Steadward, R. (1997). Skeletal muscle fibre type transformation following spinal cord injury. 

Muscle Fiber Types

Related Courses:

Course Description: Muscle Fiber Types

Muscle Fiber Types Study Guide

Introduction
4 Sub Sections

Muscle Fiber Types
4 Sub Sections

Muscle Specific Fiber Types
2 Sub Sections

Genetics, Fiber Types and Athletic Performance
2 Sub Sections

Fiber Type Specific Adaptations
1 Sub Section

Bibliography

Related Courses:

Comments

Guest

Muscle Fiber Types

Related Courses:

Course Description: Muscle Fiber Types

Muscle Fiber Types Study Guide

Introduction4 Sub Sections

Muscle Fiber Types4 Sub Sections

Muscle Specific Fiber Types2 Sub Sections

Genetics, Fiber Types and Athletic Performance2 Sub Sections

Fiber Type Specific Adaptations1 Sub Section

Bibliography

Related Courses:

Comments

Guest

Introduction
4 Sub Sections

Muscle Fiber Types
4 Sub Sections

Muscle Specific Fiber Types
2 Sub Sections

Genetics, Fiber Types and Athletic Performance
2 Sub Sections

Fiber Type Specific Adaptations
1 Sub Section