Weight Training for Preadolescents by Brandon Gremillion

[Brandon Gremillion is a student at the University of Mount Olive majoring in Exercise Science. He is currently an Athletic Development Intern at Athletic Lab.] You may not think to use resistance training with weights in preadolescents, but there are many benefits to implementing it into a workout regime. A preadolescent is someone who usually falls between the ages of nine and twelve years of age. Utilizing weights during training for these individuals has not always been supported “because of the concerns for injury and the questionable efficacy of this type of training to improve strength” (Sibte, 2003). However, it has been shown that the combination of resistance training and cardio in regards to preadolescents can have long term health benefits (Committee on Sports Medicine and Fitness [CSMF], 2001).  This belief has further been backed up with research that has shown that, “strength training, when properly structured with regard to frequency, mode (type of lifting), intensity, and duration of program can increase strength in preadolescents” (Sibte, 2003).   Resistance training with weights increases the risk of muscle strain and compression, but that risk is not as significant as the risk of injury associated with sports and recreational activity. In regards to preadolescents and resistance training the most common injuries seen are muscle strains, low back injury, and growth plate injuries (CSMF, 2001).  Tendonitis can occur when a child is tasked with the high demands of competition and training without proper rest and recovery. Another issue that can arise is a diminished flexibility and muscle-tendon strength mismatches which in turn could cause injury (Sibte, 2003).  The good thing is that “most of these injuries are uncommon and are largely preventable by avoiding maximal lifts, improper technique, and [...]

By | 2017-04-12T19:26:57+00:00 March 15th, 2017|Training Info|0 Comments

Members of the Month: Celeste Petrick & Ross Ackerman

HLC Winners: Celeste Petrick & Ross Ackerman Athletic Lab prides itself in having the best coaches, the best facility and the best members. We have members from all walks of life and all fitness and sport backgrounds. Every month we highlight some of our amazing members. March's members of the month are Celeste Petrick and Ross Ackerman - the winners of our latest Healthy Living Challenge. Our Healthy Living Challenge is an 8 week lifestyle challenge that involves nutritional, sleep, activity, body composition and performance tracking.  You can check out our previous members of the month here. Celeste Petrick: Name: Celeste Petrick Age: 25 What city were you born in? Wappingers Falls, NY What's your favorite exercise? Least favorite? I actually love rowing! Least Favorite: Running! How did you first hear about Athletic Lab?  Jen Evans heard about it and convinced me to come along over a year ago! Been gym buddies since day one :) What was the most challenging thing you faced during the Healthy Living Challenge? Most rewarding? The most challenging thing I faced and do face is hanging out with friends and making good choices! The most rewarding thing is being able to start seeing a change in my body and my athletic ability. What was your favorite meal during the Healthy Living Challenge? My favorite meal would have to be healthy chicken fajitas with peppers and onions. Favorite cheat meal? Harris Teeter subs!!!! What motivates you? What motivates me I think is everyone at AL and wanting and the fact we are all different abilities but, are so supportive of one another! ----------------------------------------- Ross Ackerman: Name: Ross Ackerman Age: 38 What state were you born in?  NH (Isn't this a security question?) What's your [...]

By | 2017-04-12T19:26:58+00:00 March 10th, 2017|News|0 Comments

Athletic Lab Sport Performance Podcast: Episode #11 – James Baker

Episode #11 features James Baker. James is a Physical Education teacher and Strength Coach for St. Peter's High School in Gloucester, UK. At St. Peter's James developed the Elite Performance Pathway (EPP), a system focusing on the development of youth athletes in the school system and developing strength, speed, power, and agility from the ground up. James also owns Proformance, a performance company focusing on sport training and high level educational content for sport scientists and coaches. This episode discusses: The Elite Performance Pathway model. Strategies of implementation. How to get buy-in from parents and the school system to start a physical development program. The goals of the EPP program. Testing used in the program Different strategies to improve nutrition habits in youth athletes. James Baker contact info: Twitter: @proformanceteam Website: www.proformance.pro You can listen to all of the previous podcasts HERE.

By | 2017-04-12T19:27:03+00:00 March 9th, 2017|Podcast|0 Comments

Empty Calories Working Against Progress by Brandon Gremillion

[Brandon Gremillion is a student at the University of Mount Olive majoring in Exercise Science. He is currently an Athletic Development Intern at Athletic Lab.] Empty calories refer to foods high in calories, but low in nutrients. The term “empty” relates to added sugars and solid fats that are found in many processed foods which offer no micronutrients (Grosvenor & Smolin, 2015). Micronutrients are all of the essential vitamins and minerals we must consume on a daily basis because they are not synthesized in our bodies. A majority of the food found in America is processed. The more processed something is the less nutritious it usually is. Identifying processed food is not difficult. If it does not come from and animal or grows from the Earth then it is processed. If the food is not in its naturally existing state before it is prepped for a meal then it is most likely processed. Many people have an understanding of macronutrients (carbs, fats, and protein), but lack knowledge of the micronutrients. Vitamins are organic compounds that regulate body processes necessary for growth, reproduction, and maintenance of health (Ferraro & Steele, 2004). Vitamins are either water soluble (B vitamins and vitamin C) or fat soluble (vitamins A, D, E, K). The vitamins split up into sub groups to “help generalize how the vitamins are absorbed, transported, excreted, and stored in the body” (Grosvenor & Smolin, 2015) Water soluble vitamins are not stored to a great extent and rapidly deplete from the body (Grosvenor & Smolin, 2015). We must eat these vitamins regularly to avoid becoming deficient. “The B vitamins are directly involved in transferring the energy in carbs, fats, and protein to Adenosine triphosphate” (ATP) (Ferraro & [...]

By | 2017-04-12T19:27:07+00:00 March 1st, 2017|Nutrition Info|0 Comments

Gymnastic Rings Skills Workshop

Join Athletic Lab coach Greg Gustin for his skills workshop on the gymnastic rings. This workshop will give attendees the opportunity to learn the basics of muscle-ups, levers, hangs, and rolls. With this 90 minute workshop, you will learn and practice progressions of skills and strength moves on gymnastic rings. You will develop strength, stability, and coordination. It is recommended that attendees be capable of a minimum of 5 strict pull ups. We're limiting this workshop to 15 people so sign up today. Our previous workshop sold out well in advance. When: Sunday, March 12th 11am – 12:30pm Cost: $10 members, $15 non-members Register NOW!  

By | 2017-04-12T19:27:09+00:00 February 28th, 2017|News|0 Comments

March Personal Training Promotion

Athletic Lab is excited to bring back one of our more popular promotions. Starting on March 1 and continuing through the end of the month, Athletic Lab a special promotion on our popular private training. FREE Private Training for EVERYONE We are offering a FREE personal training session for all our Scholastic Sports Performance and Performance Fitness members!  This means that EVERY. SINGLE. MEMBER. can take a free session with no commitment to continue. To make this deal even sweeter, we’re opening up this promotion to non-members so please share with your friends and family members!  If you’ve ever considered personal training, this is your opportunity to try it out with our world-class coaches!  Our personal training sessions allow coaches to incorporate training means, methods, and sports technology that aren't possible in group training sessions. In addition to that, personal training is great to: Reach Or Maintain A Healthy Bodyweight Focus On Unique Health Concerns Find The Best Workout For YOU Learn to Do Things Correctly Increase Accountability Improve Overall Fitness Learn New Skills Increase Safety The only restriction is that you must claim and attend your free session in before the end of March so schedule your free session today so you don't miss out! Please contact us today to schedule your session.

By | 2017-04-12T19:27:13+00:00 February 27th, 2017|News|0 Comments

Athletic Lab Winter Weightlifting Classic Results

Athletic Lab hosted their annual Winter Weightlifting Classic on February 18th. Many of the Athletic Lab Weightlifters took to the platform and many had medal performances in their respective weight and age classes. In the men's senior division, Mike Young and Roman Roethlisberger took 1st and 2nd place in the 77kg weight class. James Weng took 3rd in the 94kg weight class. James De Klerk took 3rd in the 105kg weight class. Sasha Betz took home 3rd place in her weight class category in the women's senior division. Maddy Vessey placed 2nd in the women's junior division in her weight class. In the men's masters division, Ryan Daigle, Brian Burdette, and Andrew Vessey took 1st, 2nd, and 3rd, respectively, in their age brackets. See full results from the weekend here: 2017 Winter Weightlifting Results Female 2017 Winter Weightlifting Results Male

By | 2017-04-12T19:27:17+00:00 February 27th, 2017|News|0 Comments

Exercise Prescription for Young Athletes: Combating the Prevalence of Childhood Obesity by Carlyn Waffa

[Carlyn Waffa is a senior at The University of North Carolina at Chapel Hill. She is majoring in Exercise and Sport Science, and is a National Academy of Sports Medicine Certified Personal Trainer. She is currently an Athletic Development Intern at Athletic Lab.] In the United States, childhood obesity affects roughly 12.7 million children and adolescents between the ages of two and nineteen years old, with the rate of obesity positively correlated with age (Ogden, 2015). Since 1980, the prevalence of obesity among children and adolescents has almost tripled (MDH, 2013). Recent research suggests that a child’s body composition by the time that they are just five years old is telling of what their body composition will be for the rest of their life. In one study, almost half of the children who were overweight in kindergarten grew into obese adolescents, and so on (Cunningham, 2014). An alarming pattern of inactivity has consumed the nation – with daily participation in physical education classes declining across America (CDC, 2011). The negative effects of physical inactivity are numerous and include an increased chance of developing hypertension, heart disease, osteoporosis, colon and breast cancer, type II diabetes and obesity.  What has become evident is that children need to be engaging in more physical activity in order to dodge the looming consequences of physical inactivity later in life. In the 1970’s and 1980’s resistance training for adolescents was stigmatized because of a presumed high risk of injury. In 2017, this notion is erroneously cited, despite being obsolete. Typically, resistance training injuries occur due to poor training, excessive loading, poorly designed equipment, or free access to equipment. Nevertheless, these injury factors do not have any correlation with an athlete’s age, [...]

By | 2017-04-12T19:27:18+00:00 February 24th, 2017|Training Info|4 Comments

Exercise Induced Asthma in Athletes by Ryan Burkholder

[Ryan Burkholder graduated from Ohio Wesleyan University receiving a BA degree in Health and Human Kinetics. Ryan also ran Cross Country and Track for Ohio Wesleyan University. ] In the last twenty years, the prevalence of exercise-induced asthma (EIA) in teenage distance runners has increased dramatically. Asthma is a chronic inflammatory disease of the airways that has an affect 14.6 million Americans. Of that number, 10.4 million are under the age of 45 and 4.8 million in children. Asthma cost more than $4.6 billion per year in medical care and time lost from school and work. There is no known cure for asthma, but it can be controlled.(Gordon, 2015) EIA, more specifically, is an intermittent narrowing of the airways accompanied by the individual experiences wheezing, chest tightness, coughing with of presence of lung inflammation (Bernhardt 2016). EIA occurs when you are mainly working out and exercising. The time that people would experience these symptoms would be around 5 to 20 minutes after they started the workout or 5 to 10 minutes after a short exercise that has stopped. (DerSarkissian, 2016) EIA will mainly occur when you are in a cold weather or where the air is pretty dry. You should keep an inhaler on hand in case you have symptoms while you're working (Benaroch 2015). When an asthma attack does occur the best thing to do is to stop what you are doing and take the inhaler. If you do not have your inhaler the best thing to do is to take deep breaths, drink cold water, put your hands on head to open up your lungs, and remain upright. To potentially prevent an asthma attack from happening you should make sure you take your [...]

By | 2017-02-24T11:46:03+00:00 February 22nd, 2017|Training Info|0 Comments

The efficacy of intermitting fasting for weight loss by Chris Graham

[Chris Graham is a graduate student at The University of Texas at Tyler and is currently studying Kinesiology. He is currently a sport performance intern at Athletic Lab.] Intermittent fasting (IF) has been popularized in the recent years as a method of weight loss and there are many people who claim to have found success using this method. What exactly is IF, and is it an effective and sustainable method to achieve weight loss? First off, IF is the practice of not consuming food for an extended period of time (typically 12+ hours) which is called your “fasting” time. This is followed by a “feast” time where you can eat ad libitum. There are a variety of ways to accomplish this, but one of the most common is to alternate fast and feast days for an extended period (3-8 weeks). In a recent review comparing IF and caloric restriction in overweight and obese individuals, Varaday (2011) found that both diets had similar results on weight loss 4-8% from IF and 5-8% from caloric restriction. However, in the IF studies 10% of the weight loss was from fat free mass compared to 25% in the caloric restriction studies (Varaday, p. e599). This retention of more fat free mass compared to regular caloric restriction proved to be more beneficial in improving body composition, and may be a result of average HGH increases of 1,300% in women, and nearly 2,000% in men during a 24-hour fast (Intermountain Medical Center, 2011). This spike of HGH protects your current muscle mass while also stimulating the breakdown of fat cells. In a separate study examining the effects of IF in resistance trained individuals, one group was assigned a “time restricted feeding [...]

By | 2017-04-12T19:27:24+00:00 February 16th, 2017|Nutrition Info|0 Comments