SHS DirectorySHS MatchLesson PlansGES Promotion Past QuestionsStudent Lesson NotesBlogs

Basic 4 · Physical Education · Endurance

V Push-Ups

In this topic you will perform continuous V push-ups to build upper-body strength.

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

  • Explain the V push-up
  • Perform V push-ups with correct form
  • Do several continuous repetitions

What you already know

  • Push-ups (Basic 1)

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

Strand
Physical Fitness
Sub-strand
Endurance
Indicator
B4.3.2.3.2 – Perform continuous ‘v’ push- up

Introduction

A V push-up is done with your hips raised high so your body makes an upside-down V. It strengthens your shoulders and arms.

1. Doing a V Push-Up

  1. Start on hands and feet with your hips raised high, like an upside-down V.
  2. Keep hands shoulder-width apart.
  3. Bend your elbows and lower your head towards the mat between your hands.
  4. Push back up to the V position.
  5. Repeat smoothly.
Side views of the V push-up up and down positions
Figure 1: The V push-up Draw the V position.Illustration: Sirbus

2. Good Form

  • Keep your legs straight.
  • Move slowly and with control.
  • Breathe out as you push up.

Safety: Use a mat and stop if you feel pain in your shoulders.

New words

V push-up
A push-up with the hips raised in an upside-down V.
repetition
One complete movement, done again and again.
upper body
The arms, shoulders and chest.
form
The correct way to do an exercise.
strength
The ability to push or lift.
continuous
Without stopping.

Summary

  • In a V push-up, the hips are high and the body forms an upside-down V.
  • Lower the head towards the mat and push back up.
  • Good form means straight legs and controlled movement.
  • V push-ups build upper-body strength.

Class activity: Push-Up Count

  1. Do V push-ups to the drum beat.
  2. Your partner counts and checks your form.
  3. Swap roles.

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

Exercises

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

  1. 1. What shape does the body make in a V push-up?

    • A. Upside-down V
    • B. Circle
    • C. Square
    • D. Straight line
    Show answer
    Answer: Upside-down VHips are raised.

  2. 2. One complete movement done again and again is a…

    • A. Repetition
    • B. Rest
    • C. Warm-up
    • D. Cool-down
    Show answer
    Answer: RepetitionThat is a repetition.

  3. 3. When should you breathe out?

    • A. As you push up
    • B. While lowering
    • C. Never
    • D. Only at the end
    Show answer
    Answer: As you push upBreathe out on effort.

  4. 4. V push-ups strengthen the shoulders.

    • A. True
    • B. False
    Show answer
    Answer: TrueThey work the upper body.

  5. 5. We should bend our knees fully in a V push-up.

    • A. True
    • B. False
    Show answer
    Answer: FalseKeep the legs straight.

  6. 6. The correct way to do an exercise is good ______.

    Show answer
    Answer: formThat is form.

  7. 7. Write the steps of a V push-up.

    Show answer
    Answer: Start in V, hands shoulder-width, lower head to the mat, push back up.Follow the order.

  8. 8. Why is good form important in exercise?

    Show answer
    Answer: It makes the exercise work properly and prevents injury.Form protects the body.

Homework

  1. Do V push-ups at home and record how many you can do with good form.