Class VIII Health & PE: Various Physical Exercises
Health & Physical Education – CLASS-VIII – UNIT 1: VARIOUS PHYSICAL EXERCISES
Exercises for Muscular Strength and Endurance
In this chapter we shall deal with health related physical fitness. We shall discuss about the various exercises to increase muscular strength, muscular endurance, cardio-vascular endurance, flexibility and physical synergy.
Muscular Strength
Exercise 1: Hand stand dips (with the help of partner)
How to do this Exercise:
1. Stand facing your partner at a distance of about one foot.
2. Stand on your hands asking your partner to hold the legs at the knees.
3. After that fold your arms at the elbow and lower your body towards the ground.
4. Straighten your arms, raise the body again and return to the starting position.
How many times the exercise should be repeated:
This exercise could be repeated for 5 to 6 times and the repetition could be increased with time.
Benefits:
This exercise increases strength and stamina of arms and shoulders muscles.
Exercise 2: Push-ups with the help of a partner
How to do this Exercise:
- Stand on your palms and toes. Take the position for push-ups.
- Now ask the partner to hold your ankles and lift them up by standing near your feet.
- In this position do 5 to 7 push-ups.
- With the help of your partner straighten your elbows and slowly bring your feet down.
How many times the exercise should be repeated:
This exercise could be repeated 10 to 15 times and the frequency can be increased with the passage of time.
Benefits:
This exercise makes the muscles of arms and shoulders strong.
Muscle Endurance/Stamina
Exercise 1: Raising and lowering arms bearing dumb bells
How to do this Exercise
1. Stand holding a dumb bell weighing about 1 kg. in each hand.
2. Raise the dumb bells over the head and straighten the arms.
3. Bend the arms at the elbows and take the dumb bells behind the head.
4. Now again bring the arms straight over the head and then bring them slowly down on the front.
How many times this exercise should be repeated:
This exercise should be repeated at least for 10 to 15 times initially and then the frequency could be increased with the passage of time.
Benefits:
This exercise makes the muscles of forearms and shoulders strong.
Exercise 2: Sit-ups
How to do this Exercise:
1. Lie on your back.
2. Place your hands behind the neck and clamp the fingers of both the hands together.
3. Raise the knees and make an angle of 90° to 100° with your legs.
4. Raise your body and try to touch the head to the knees.
5. Now lower your body slowly and come back to the starting position.
How many times this exercise should be repeated:
At a time you should start with not more than 10 sit-ups. Frequency could increase with the passage of time.
Benefits: This exercise strengthens body muscles and improves stamina.
Download PDF : ashamodernschool.in Class-8-Health & Physical Education-2025-26
