Follow along on Instagram: [ Ссылка ]

Studying for the CSCS Exam?
👇🏽Click here to Join the Strength and Conditioning Study Group on Facebook!
[ Ссылка ]

CSCS Prep Course: [ Ссылка ]

150 Question CSCS Practice Test: [ Ссылка ]

1) What are fast twitch muscle fibers?

Type 1, Type 2a, Type 2x

2) How to activate type 2 fibers?

Size Principle
Selective Recruitment
Speed strength
Recruitment as you approach failure

3) Fiber Type Transition

Most common is Type 2x to 2a

Powerlifters have less type 2x fiber type than control group (gen pop)

This is a good thing. Increased Fatigue Resistance and Recoverability

4) Are type 1 fibers less prone to hypertrophy?

Probably.

5) Should you train slow twitch muscles like the soleus with high reps?

The evidence suggests that loading according to fiber type does not improve hypertrophy

Higher proportion of type 2 fibers does increase fatigue and increase loss of power over cycling wingate test

Fiber type will respond to the force velocity characteristics of the sport/ training method. (Specificity)

References:

Stu Phillips has a number of interviews and research articles on the theory of fiber type specific hypertrophy.

Do the Anatomical and Physiological Properties of a Muscle Determine its Adaptive Response to Different Loading Protocols? Schoenfeld et al. (2020)
Lievens E, Klass M, Bex T, Derave W. Muscle fiber typology substantially influences time to recover from high-intensity exercise. J Appl Physiol (1985). 2020 Mar 1;128(3):648-659.

Books I recommend: (Affiliate links below support The Movement System Content Creation)

1. Leadership Game Plan for Success (John Wooden)
[ Ссылка ]

2. Science and Development of Muscle Hypertrophy
[ Ссылка ]

3. Periodization Training for Sports
[ Ссылка ]

4. Essentials of Strength Training and Conditioning
[ Ссылка ]

5. Conscious Coaching
[ Ссылка ]

Comment below if you have any questions!

🧠 Learn more at www.themovementsystem.com

This is the CSCS Practice Test that I recommend: [ Ссылка ]

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

✅ Let’s Connect:

📱 Instagram: @themovementsystem

DM to learn more about my online training services for endurance athletes!

Business Inquiries: mcasturo@gmail.com

свернуть