CW Fitness | Personal Training & Sports Performance | Allentown, Bethlehem, & Easton

2009 Colonial League Champs! Bangor Lady Slaters

admin — Tue, 08 Feb 2011 04:06:05 +0000

CW Fitness Inc. programs have been beneficial for high school athletic programs and their athletes. After a brief two and a half month CW Fitness Inc. pre-season, sports performance training program, the 2009 Bangor High School Girls Basketball Team improved, on average, in all performance tests that were specific to the sport of basketball. The team improved in lower body power, with a 3.80in. improvement in the Long Jump Test, and in upper body power with a 2.40ft increase in the Med Ball Toss performance test. The Lady Slaters improved in speed, by improving their 30-yd sprint average time by .19 sec, and their overal agility and anaerobic conditioning by improving 2.80sec in the 300-yd. Shuttle Test.

The team had a successful season including a 26-4 overal record, which was the best in school history. The team won the Colonial League Championship, was a District XI finalist, and made a sweet sixteen appearance in the PIAA state tournament. It was just the second time in school history, and the first time in almost 30 years the Lady Slaters reached the PIAA tournament. The Bangor Lady Slaters had two first team all conference performers and a second team all conference performer that season.

Congratulations Parkland Baseball 2011

admin — Tue, 08 Feb 2011 03:03:38 +0000

Congratulations to PHS baseball on winning the Lehigh Valley Conference Championship! Great season guys! Looking forward to winter workouts!

Bangor Basketball

admin — Tue, 08 Feb 2011 02:59:27 +0000

Great Spring Off-Season training teams! Bangor Boys Basketball teams will begin their off-season summer team games and training programs beginning the first week in June. Congratulations on fantastic 2010-2011 seasons.

Dynamic Warm-Up and its Effects on Injury Prevention and Muscle Fiber Size Preservation

admin — Mon, 07 Feb 2011 04:06:24 +0000

Dynamic Warm- Up, including active mobility exercises and transit exercises (multiplanar) is the best way to shunt blood to the perphery from the core, and properly prepare the body for exercise and sport performance. Dynamic warm- up maintains muscle integrity and fiber size, while taking the joints and limbs through range of motion activities that mimic the movement patters the body will partake in during the training program. Static stretching, stretches that are held for 10-30 seconds at a time, elongate the muscles fibers, thus hindering their ability to contract. This limits their ability to generate force, which can last anywhere from 30min- 1hour based on the individual. It is dangerous to static stretch a cold muscle because damage can be done to the muscle and surrounding joint capsule. Static stretching is recommended post workout to help cool the body down and increase in range of motion.

Chad Waelchli MS, CSCS, SPARQ

Detraining. What is it? How to prevent it.

admin — Mon, 07 Feb 2011 04:05:00 +0000

Detraining is a term used to describe decrements in strength, power, and stamina associated with periods of non-training or prolonged rest periods throughout the training cycle. In addition, the absence of training can also lead to an increased risk of injury, loss of flexibility, and require a longer period of recovery time between exercise bouts. At CW Fitness Inc., every athlete has a certain list of core exercises in their training module.

The year-round program is broken down into in-season, off-season, pre-season and transitional phases. In each segment of the program, training volume and intensity are adjusted to meet the needs and deficiencies of the individual athlete. In addition, each athlete gets specific attention with daily changes to the routine to ensure the best possible results. In other words, a baseball player may receive a specific shoulder capsule-strength sequence and a football player may perform a neck strengthening sequence. The best way to avoid detraining is to be involved in a year-round strength and conditioning program that involves transitional phases and active recovery phases to eliminate the detrimental effects of “no training” during the competitive season.

Chad Waelchli MS, CSCS, SPARQ

Benefits of In-Season Training

admin — Mon, 07 Feb 2011 04:03:35 +0000

In-season training programs are necessary components of the year round training cycle in the development of athletes and athletic performance. An in-season training program maintains muscle mass and strength achieved during the off-season regimen and assists maintaining joint integrity and reducing joint related stress injuries. The in-season program includes varying intensity levels and shorter durations (lower volume) of training. The program focuses on improving weaknesses and maintenance of strength, power, and conditioning levels of athletes. An in-season program emphasizes skill related components and strength training that enhances muscle recovery, decreases levels of fatigue from competition, and helps keep the athletes healthy throughout the entire season. Emphasis on sport specific skill techniques increase dramatically while levels of physical conditioning decrease proportionally.

Failure to partake in an in-season program can lead to decreased levels of muscular strength, endurance, and power, decreased flexibility of the body, a significant reduction in sport specific conditioning, and an increased risk of injury. At CW Fitness Inc., we provide an array of sport specific exercise modalities for maintaining peak performance

Chad Waelchli MS, CSCS, SPARQ

Alcohol: Use and abuse and its effects on performance

admin — Wed, 02 Feb 2011 02:41:06 +0000

Alcohol (Ethanol) is the oldest and most used and abused recreational drug around the world amongst adults, athletes, and even teen athletes. Alcohol is a leading cause of death among teenagers. It contributes to adolescent motor vehicle crashes, injuries, suicide, date rape, and family and school problems. Over 50% of teenaged athletes under the age of 16 have experimented with recreational alcohol, and 30% of these teens have reported dangerous levels of drinking which means five or more drinks in one setting. Over 11, 000 teens on average per day try alcohol for the first time and over 1,500 college students die from an alcohol related incident every year. It has been proven that teens who start drinking under the age of 15 are 4-5 times more likely to develop alcoholism than those individuals who begin at the age of 21.

What is alcohol? Alcohol is a depressant, meaning it slows the nervous system down hindering the ability to react and perform. It decreases motor skill function including fine tune motor skill such as hand eye coordination. Alcohol impairs judgment, clouds vision, and commonly leads young athletes and irresponsible adults to make poor decisions, like getting behind the wheel of a car. The rate at which alcohol should be consumed, by those of legal age is one drink per hour. Any more than that can be considered dangerous. Studies have shown that just one drink the night before competition or game can hinder performance.

Many teens use alcohol as a means to fit in and or feel accepted. Most teen athletes are introduced to alcohol through peer pressure. Lives are lost and families are compromised every year by the carelessness of alcohol use. The best way to stop alcohol use in teen athletes is to communicate and educate them about the subject and dangers of alcohol, teach them it is ok to say no, and to help them feel their importance in life.

Chad Waelchli MS, CSCS, SPARQ