Local Muscular Endurance
Muscular endurance is the ability of a muscle group to work against low or moderate resistance over a extended period. Local muscular endurance refers to a specific muscle or group of muscles that you are training. You cannot train muscular endurance with just one exercise, so you need to test different areas of the body to focus your training.
Sit ups
My norm rating
My norm rating is "Well above base standard" level of local muscular endurance for 14 year old females.
Relates to your sport
Local muscular endurance you need in rowing because of how physical the sport is and an event can go for 8-10 minutes using your whole body.
Local muscular endurance activies
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Push-Ups
Lie on a mat and place your hands under your shoulders. Point your fingers to the front of the room and have your elbows out to the sides. Get onto your toes or drop to your knees for a changed position. Maintaining a straight spine and firm core, lower your body until you are about to touch the ground and then push up.
Squats
Stand feet shoulder-width apart and with a little bend in your knees. Stick your bottom out and lower your hips towards the ground, as if you are sitting in a chair. When the back of your legs is parallel to the ground, shoot up through your heels, return to the start position and repeat.
Hammer Curls
Get the right weights. Stand up straight. Stand with your chest up and your shoulders back. Bend your knees slightly. Hold the weights by your hips, with your palms facing one another. Hold your arms to your sides and keep them there throughout the exercise. Lift your fist towards your chest and bring the weight to your shoulders. Lower to the start position and repeat.
Lie on a mat and place your hands under your shoulders. Point your fingers to the front of the room and have your elbows out to the sides. Get onto your toes or drop to your knees for a changed position. Maintaining a straight spine and firm core, lower your body until you are about to touch the ground and then push up.
Squats
Stand feet shoulder-width apart and with a little bend in your knees. Stick your bottom out and lower your hips towards the ground, as if you are sitting in a chair. When the back of your legs is parallel to the ground, shoot up through your heels, return to the start position and repeat.
Hammer Curls
Get the right weights. Stand up straight. Stand with your chest up and your shoulders back. Bend your knees slightly. Hold the weights by your hips, with your palms facing one another. Hold your arms to your sides and keep them there throughout the exercise. Lift your fist towards your chest and bring the weight to your shoulders. Lower to the start position and repeat.