Slow Twitch (Red fibers) Muscles

The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours.

Fast Twitch (white fibers) Muscles

Fast twitch fibers use anaerobic metabolism to create fuel, they are much better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. Fast twitch fibers generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having faster twitch fibers can be an asset to a sprinter since she/he needs to quickly generate a lot of force.

Developing strength

Maximum strength can be developed with :

·        weight training

Elastic strength can be developed with :

·        conditioning exercises

·        complex training sessions

·        medicine ball exercises

·        plyometric exercises

·        weight training

Strength endurance can be developed with :

·        circuit training

·        dumbbell exercises

·        weight training

·        hill and harness running

STRENGTH

The common definition is "the ability to exert a force against a resistance". The strength needed for a sprinter to explode from the blocks is different to the strength needed by a weight lifter to lift a 200kg barbell. This therefore implies that there are different types of strength.

Classifications of strength

·        Maximum strength - the greatest force that is possible in a single maximum contraction

·        Elastic strength - the ability to overcome a resistance with a fast contraction

·        Strength endurance - the ability to express force many times over