Weakness: Muscular Endurance

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Weakness-Muscular endurance

Muscular endurance is the ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue. Muscular endurance is relevant to rowing because you need to have good muscular endurance to have strong strokes and fast ones. Rowing can be a physical sport so to consistently have a full and proper race you need to have good muscular endurance to avoid fatigue. For a rower to improve their muscular endurance, they will need to undergo weight training. Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps) and power (medium weight and reps performed quickly). Weight training will improve the
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This will warm up the muscles to prevent injury during the workout, increase core temperature, prepare the mind, gradually increase heart rate and blood flow, stimulate the activity of the CNS (Central Nervous System), and lubricate the joints. A warm up is vital because it prepares you and your body for physical exertion. The stroke should start the warm up with a pulse raiser by gently jogging on a treadmill for around 5 minutes. The pulse raiser is an important part of the warm up and the overall workout because it prepares the body and redistributes the blood flow around the body. Next, he should perform stretches (Should be dynamic). Stretching is a number of exercises which are carried out in order to stretch the major joints and muscles of the body. Dynamic stretching is where momentum and active muscular effort are used to stretch a particular muscle or muscle group. Exercise specific stretches will not be involved in the warm up because the striker is warming up to work out, not to play a football match. He will need to stretch his: quadriceps, hamstrings, gastrocnemius’, glutes, deltoids, neck, triceps, biceps, ankles, and pectorals. He will spend the most time stretching his legs, because he uses his legs mostly in rowing and he will be training his legs more than any other muscle/muscle group. To dynamically stretch the legs, you should perform walking lunges. Walking lunges are a very good dynamic stretch for the legs because they target the quadriceps, glutes, hamstrings, and the gastrocnemius’. You should perform at least 15 walking lunges on each leg because this will prepare the legs for a strenuous workout which will improve muscular endurance. An alternative to walking lunges are jumping squats. Jumping squats are another dynamic stretch which work the leg muscles. Do this stretch at least 3 times. Stretching out your neck is important before working out because it relieves stress and increases

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