New App to Define Dominant Muscle Fibre
Procedure for Conducting Muscle Fibre Test
Objective
The muscle fibre test's objective is to determine the fibre composition of the muscles used for a particular exercise. Two test protocols are described: The Dr F. Hatfield muscle fibre test and the Charles Poliquin muscle fibre test (Hale 2006)[1].
Required Resources
To undertake this test you will require:
Weight training facilities
An assistant/spotter
Selection of exercises
How to conduct the Dr F. Hatfield muscle fibre test
Determine your one-repetition maximum (1RM) on an exercise (available in this app)
Rest for 15 minutes
Perform as many repetitions as possible with 80% of your 1RM
Analysis
Less than 7 repetitions - fast-twitch (FT) dominant
7 or 8 repetitions - mixed fibre type
more than 8 repetitions - slow-twitch (ST) dominant
If you are FT dominant, you should use heavier loads and lower repetitions in your training. On the other hand, ST dominant individuals will respond better to lighter loads and higher repetitions.
How to conduct the Charles Poliquin muscle fibre test
Determine your one-repetition maximum (1RM) on an exercise (available in this app)
Rest for 15 minutes
Perform as many repetitions as possible with 85% of your 1RM
Analysis
Less than 5 repetitions - fast-twitch (FT) dominant
5 repetitions - mixed fibre type
more than 5 repetitions - slow-twitch (ST) dominant
If you are FT dominant, you should use heavier loads and lower repetitions in your training. On the other hand, ST dominant individuals will respond better to lighter loads and higher repetitions.
Reference
HALE J. (2006) Adapting your workout to suit your muscle fibre type. Brian Mackenzie's Successful Coaching, 37, p. 6-7
MACKENZIE, B. (2006) Muscle Fibre Test [WWW] Available from: https://www.brianmac.co.uk/musclefibre.htm
Muscle Fibre Test Tutorial Application Use
After doing 1 RM (Repetition Maximum) test or more repetition then 1 reps, then obtained the result of weight in kg and repetition that must be incorporated into this application.
The data that the app user should enter are:
Name
Age
Gender
Weight in kg
Repetition
Choose the method of analysis which are Dr F. Hatfield and Charles Poliquin
Will appear weight you should handle it
Fill the repetition result from determined load
After the user enters the data, please click the PROCESS button to find out the results of dominant muscle fibre
If you want to store data that has been calculated, please click SAVE button.
If you want to delete data that has been entered on the data input page please click CLEAR button.
If you want to see the data that has been saved before please click the DATA button.
