Basic 6 · Physical Education · Strength

Fifteen Continuous Sit-Ups

In this topic you will perform 15 continuous sit-ups to build abdominal strength and endurance.

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

Explain the importance of strong abdominal muscles
Perform sit-ups with correct technique
Progress to 15 continuous sit-ups

What you already know

Pull-ups for upper-body strength (Basic 5)

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

Strand: Physical Fitness
Sub-strand: Strength
Indicator: B6.3.2.3.2 – Perform 15 continuous sit-ups

Introduction

Strong stomach (abdominal) muscles help you sit and stand straight, protect your back and give power in throwing, kicking and jumping. Sit-ups are a simple way to build them.

1. Why Abdominal Strength Matters

Supports good posture.
Protects the lower back from pain and injury.
Helps in sports that need twisting and power.
Helps with daily tasks such as lifting and carrying.

2. Sit-Up Technique

Correct sit-up

Step	Action
1	lie on your back on a mat, knees bent, feet flat on the floor
2	cross your arms over your chest (or place fingertips lightly beside your ears)
3	a partner may hold your feet
4	tighten your stomach and curl your upper body up until your elbows touch your thighs
5	lower yourself slowly until your shoulder blades touch the mat
6	breathe out as you come up, breathe in as you go down

3. Common Mistakes

Mistakes and corrections

Mistake	Correction
pulling on the neck with the hands	cross arms over the chest
jerking up quickly	move smoothly and with control
straight legs	keep knees bent to protect the back
holding the breath	breathe out on the way up

4. Building Up to 15

If 15 sit-ups are too many at first, start with curl-ups (lifting only the shoulders) or do 3 sets of 5 with a short rest. Add one or two sit-ups each week. Aim for 15 continuous sit-ups with good form.

Progress plan

Week	Target
1	3 sets of 5
2	2 sets of 8
3	1 set of 12
4	15 continuous

Safety: Use a mat or soft grass. Stop if you feel pain in your back or neck.

New words

abdominal muscles: The stomach muscles.
sit-up: An exercise lifting the upper body from lying to sitting.
curl-up: A smaller version lifting only the shoulders.
posture: The way you hold your body.
set: A group of repetitions.
endurance: The ability of muscles to keep working.

Summary

Strong abdominal muscles support posture and protect the back.
Keep knees bent, arms crossed and move smoothly.
Avoid pulling on the neck or jerking.
Build up gradually to 15 continuous sit-ups.

Class activity: Sit-Up Partners

One partner does sit-ups while the other holds the feet and counts.
Check technique using the table.
Record your best number of correct sit-ups.

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

Exercises

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

1. Sit-ups strengthen the…
- A. abdominal muscles
- B. arm muscles only
- C. toes
- D. ears
Show answer
Answer: abdominal musclesStomach muscles.
2. Where should the arms be?
- A. Crossed over the chest
- B. Pulling the neck
- C. Behind the back
- D. Holding the floor
Show answer
Answer: Crossed over the chestProtects the neck.
3. When should you breathe out?
- A. On the way up
- B. On the way down
- C. Never
- D. Only at the end
Show answer
Answer: On the way upEffort phase.
4. Knees should be bent during sit-ups.
- A. True
- B. False
Show answer
Answer: TrueProtects the back.
5. Jerking up quickly is the best technique.
- A. True
- B. False
Show answer
Answer: FalseMove smoothly.
6. A group of repetitions is a ______.
Show answer
Answer: sete.g. 3 sets of 5.
7. Give two common sit-up mistakes and their corrections.
Show answer
Answer: Pulling the neck (cross arms); straight legs (bend knees).Any two.
8. Explain why strong abdominal muscles protect the back.
Show answer
Answer: They support the spine and help hold the body upright, reducing strain on the lower back.Core strength.

Homework

Follow the progress plan and record your sit-ups each day.