See the second photo. Press the geared plastic collar into the plywood. The tips are a little off center and will go into the plywood only one way. This is essentially any exercise over 45 seconds or so. Fast twitch muscle fibres are for «anaerobic» exercises which means «without oxygen» and is an exercise under 45 seconds such as a sprint. In hockey, fast twitch muscle fibres are used because shifts are usually about 45 seconds (or should be at least).
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