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Basic 1 · Physical Education · Aerobic Capacity

Push-Ups

In this topic you will learn to do push-ups to make your arms strong.

By the end of these notes you should be able to:

  • Get into the push-up position
  • Do push-ups correctly
  • Do four push-ups without stopping

What you already know

  • Balancing on hands

Copy everything that has a blue line on its left into your notebook. The other parts are for reading.

Strand
Physical Fitness
Sub-strand
Aerobic Capacity
Indicator
B1.3.2.3.2 – Perform four continuous push-ups (biceps and triceps)

Introduction

Strong arms help us to carry water, climb and play. Push-ups are a good way to make arms strong.

1. How to Do a Push-Up

  1. Lie face down on the mat.
  2. Place your hands under your shoulders.
  3. Straighten your arms to lift your body up.
  4. Keep your body straight like a plank.
  5. Bend your arms to go back down.
A child doing a push-up in the up position and the down position
Figure 1: Doing a push-up Draw the up position of a push-up.Illustration: Sirbus

2. Easier Push-Ups

If it is hard, do push-ups on your knees. Practise every day to get stronger.

Tip: Breathe out as you push up.

Safety: Do push-ups on a mat or soft ground. Stop if you feel pain.

New words

push-up
An exercise where you push your body up with your arms.
muscle
A part of the body that helps you move.
strong
Having a lot of power.
plank
A straight body position like a board.

Summary

  • Hands go under the shoulders.
  • Keep your body straight as you push up and down.
  • Practise to do four push-ups without stopping.

Class activity: Push-Up Count

  1. Do push-ups on the mat to the beat of the drum.
  2. Your partner counts.
  3. Try to reach four without stopping.

You need: Woven exercise mats, Local drum, Sticks of chalk

Exercises

Answer in your exercise book first, then check your answers.

  1. 1. Where do your hands go in a push-up?

    • A. Under your shoulders
    • B. On your head
    • C. Behind your back
    • D. In your pockets
    Show answer
    Answer: Under your shouldersThis gives a strong position.

  2. 2. Push-ups make which body part strong?

    • A. Arms
    • B. Ears
    • C. Eyes
    • D. Hair
    Show answer
    Answer: ArmsThey work the arm muscles.

  3. 3. Keep your body straight in a push-up.

    • A. True
    • B. False
    Show answer
    Answer: TrueLike a plank.

  4. 4. We should keep going if we feel pain.

    • A. True
    • B. False
    Show answer
    Answer: FalseStop if you feel pain.

  5. 5. A part of the body that helps you move is a ______.

    Show answer
    Answer: muscleMuscles move our body.

  6. 6. How many push-ups should you do without stopping this week?

    Show answer
    Answer: FourThe goal is four continuous push-ups.

Homework

  1. Practise push-ups at home every day. Write how many you did.