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CHAPTER X. Symmetric Development: Good Carriage and Grace of Motion Through

Personal Hygiene and Physical Training for Women · Anna M. Galbraith — chapter 19 of 19 · ~20,954 words · public domain

SYMMETRIC DEVELOPMENT: GOOD CARRIAGE AND GRACE OF MOTION THROUGH GYMNASTICS AND ATHLETICS

Gymnasiums, Baths, and Athletic Association: a Fundamental Part of a Woman’s College and a Model Woman’s Club; the Vassar College Gymnasium; the Standardized Percentage Table for Physical Efficiency; Special Medical Blank for Women; Self-made Good Physique through Physical Training; Rules for Taking Exercise; Gymnastic Dress; the Configuration of the Foot; Correct Attitude in Standing.

Corrective Exercises: Exercises for Developing the Various Regions of the Body; Shoulder-blade Exercises; Respiratory Exercises; Exercise for Forward Projection of Chest and Retraction of Abdomen; Shoulder and Back Exercises; Leg Exercises; Squatting Exercises for Muscles of Spine and Abdomen; Alternate Kneeling; Abdominal Exercises; Balancing Exercises for Poise and Carriage; Balancing Exercises for Extending Depth of Chest; Lateral Trunk and Waist Exercises; Exercises for Muscles of Back; Exercises for Muscles of Abdomen; Swimming Exercises, for Back, Thighs, and Abdomen; Rope Pulling-exercises for Back, Chest, Waist, Legs, and Arms; Exercises in Trunk Flexions for Back, Abdomen, and Legs; Exercises with Chest Weights for Chest, Shoulders, and Arms; Boxing and Fencing; Classic and Esthetic Dancing an Essential Feature in Physical Training; Figures of the Dance with Some Simple Exercises.

Outdoor Exercises: Effect of Walking on the Heart and Lungs; Running; Mountain Climbing; Swimming; Horseback Riding as an Exercise; Rowing.

Athletic Sports: Croquet; Lawn-tennis; Golf; Hockey; Basket-ball.

=Gymnasiums, Baths, and Athletic Associations a Fundamental Part of a Woman’s College and a Model Woman’s Club.=—It has been repeatedly and conclusively proved, in a large series of cases, that the physique, carriage, and health of woman can be wonderfully improved by regular and systematic gymnastic exercises, combined with outdoor exercise and athletic sports.

Briefly stated, the facts in the matter are these: the bony and the muscular systems and the vital organs are the same in both men and women, and hence the general scheme of physical training, which has been found to be so highly beneficial to men, would, if properly modified, be equally beneficial to women, and such a training for women is urged by the most competent authorities of the day.

Two-thirds of the body weight consists of bones and muscles, and the development, growth, nutrition, and vigor of the muscular and bony system can only be maintained by such exercises as will call into play the action of all of the muscles of the body, that is, the stature, breadth of shoulders, and size of the chest, as well as firm, hard muscles, are dependent on regular and systematic exercises of every part of the body, and through the beneficial effects produced through exercise on the respiration, circulation, and digestion, etc., the brain, nerves, heart, lungs, in short, all the organs and tissues of the body, are kept in a healthy condition.

The life of the masses of women to-day is being spent under artificial and the most unhealthy conditions; for the most part in overheated, ill-ventilated houses, with very little time spent in the open air, and without any knowledge or practice in games and outdoor sports.

The occupation, or lack of occupation, of the majority of women scarcely calls into play the muscles of the upper part of the body. This lack of use of the muscles about the shoulders and upper part of the chest is fatal to the development of the chest and lungs.

Outside of housewives and domestics, the majority of professional, business, and working women live under a very high nervous tension, with but a very slight range of physical activity. What they all need is a sufficient variety of exercises to call into play all the muscles and the various regions of the body, together with plenty of fresh air, amusements, and recreations. And already some of our large, wide-awake, manufacturing establishments, convinced that the practical application of these truths in their own factories would both improve the health of their employees and be to the financial interest of the firm, are now providing well-equipped gymnasiums, under the direction of competent instructors, furnished with baths, resting-rooms, restaurants, etc., for their employees, and these experiments have demonstrated that the improved quantity and quality of the work, the lessened amount of sickness among the employees, more than compensate the employers for the expenditure of money and the time consumed in physical recreation.

It is only within the past decade that the great benefits to be derived from a systematic, gymnastic training, combined with athletic sports for girls and women, has been generally recognized. To-day all our best colleges for girls and young women have well-equipped gymnasiums, with a corps of competent instructors, where a scientific and systematic course in physical training is given during the winter months, supplemented during the fall and spring months by outdoor athletics and games. And, further, this course is obligatory during the freshman, sophomore, and junior years.

The result of the gymnastic and athletic work done at Vassar College for the past fifteen years shows a very great improvement in the physical development, the lung capacity, and the general health of the students. The average lung capacity for women is given as one hundred and fifty cubic inches; at Vassar the average lung capacity is one hundred and sixty-five cubic inches.

=The Vassar College Gymnasium.=—As Vassar College has a model gymnasium, an unusually fine corps of instructors, and gives the greatest attention to all the details of the physical training of its students, it may very properly serve as a model for schools and women’s clubs throughout the country.

The instructors all received their training at the Sargent Normal School, Cambridge, under the direction of Dr. Dudley A. Sargent. Hence, it is naturally run along the same lines.

Gymnasium work is carried on from the middle of November until the end of March. The gymnasium is furnished with the usual apparatus for light and heavy work. The entire student body is divided into four classes; each class meets three times a week, and the period of work in the gymnasium lasts forty-five minutes. This is followed by the shower and needle baths.

The wands and dumb-bells used are wooden ones, and vary in weight from three-fourths of a pound to two and a half pounds. Other apparatus that might be used in the home gymnasium are the chest-weights and the rowing machine with a movable seat.

Instruction in classic dancing is part of the regular gymnastic work.

The Vassar gymnasium is also furnished with a fine swimming pool. The temperature of the water is kept at from 75° to 80° F. For beginners it is necessary to have a much higher temperature than for expert swimmers. Women will be greatly encouraged to learn to swim from the fact of the incredibly short time in which the art is taught here. Students learn to swim well in ten lessons of fifteen minutes each, and the great popularity of these lessons renders it necessary to limit the instruction to ten lessons. Later in the season, if there is space in the pool, the lessons may be resumed.

Before entering the gymnasium the girl is first of all carefully examined by the resident physician and gymnasium director, and the results of these examinations recorded.

A detailed series of measurements and strength tests is made and recorded on the gymnasium register. On completing the tests, the following card is filled out and given to each girl. It has been found that these cards, kept by the girls, increase the interest of each in her development, and stimulate her to further exertion to improve her physique.

Vassar College gymnasium.]

VASSAR COLLEGE GYMNASIUM.—RECORD OF PHYSICAL MEASUREMENTS

Miss. .. .. .. .

The instruments needed for making these tests are the spirometer and two dynamometers, one to test the strength of the muscles of the back and legs and the other to test the muscles of the arms.

Outdoor sports and athletics are begun in the fall, on the opening of the college, and are continued as long as the weather permits. The students then take up the regular gymnastic work until the spring of the year, when athletics are again resumed. Here again three hours a week are obligatory. It should be stated here that during the menstrual period the girls are not only excused from gymnastics and athletics, but absolutely forbidden to take part in these exercises.

The list of games include croquet, lawn-tennis, hockey, and basket-ball. Rowing has always been a favorite outdoor sport at Vassar. In 1909 horseback riding was again taken up; riding lessons were begun in April, and two hundred girls took lessons. With the exception of about twenty, they all rode astride. An ordinary man’s saddle can be used, but a somewhat narrower saddle, with a higher front, is more comfortable.

=The Standardized Percentage Table for Physical Efficiency.=—The great importance of heredity on the life history of the individual is now so generally recognized that its record becomes almost as important as that of the woman herself.

The attention of medical examiners is called to the fact that more stress must be laid upon the habits of dress in women as a frequently predisposing cause of impaired physical weakness and tendency to disease. This is emphatically so in the case of high French heels and insufficient clothing. About 75 per cent. of the women of to-day wear excessively high heels, and quite that number take practically no exercise.

Because of the great variation in the height of the heel of the shoe, from 1 to 3 inches, it is essential that the height should be taken in the stocking feet; and since the weight of the clothing varies at the different seasons of the year, the weight should be taken with a minimum amount of clothing on. While the chest measurements should be taken with a steel tape with all of the clothing of the chest removed; care being taken that the tape does not slip down in the back.

Difference of pulse in the horizontal and vertical positions should not exceed 15 beats; and in strong hearts the rate is just the same.

For the proper completion of this examination it is most essential that all of the endurance tests should be made.

Hopping Test.—Heart is counted with the stethoscope at apex during four consecutive 15-second periods immediately after hopping. Note per cent. of increase from normal during first 15-second period; second, per cent. of recovery from first 15-second period to fourth 15-second period.

The ratings are as follows: I. For good heredity, personal history, and good present condition, 10 per cent.; II. Normal condition of heart and circulatory system, 10 per cent.; III. Normal conditions of lungs and chest development, 10 per cent.; IV. Good condition of digestive system, 10 per cent.; V. Normal condition of kidneys, 10 per cent.; VI. Normal condition of nervous system, 10 per cent.; VII. Normal condition of generative organs, 10 per cent.; Normal condition of muscular system, 10 per cent.; Tests of endurance, normal, 5 per cent.; Normal ocular and aural tests, 5 per cent.; Normal working efficiency, 10 per cent. Making for the normal total of physical efficiency 100 per cent.

No applicant should be passed who falls below 7.5 per cent. in any one group of tests, or who falls below 75 per cent. on the entire examination.

This medical blank was made to gauge as accurately as possible the physical condition of women, on which their working efficiency depends. While we cannot measure the strength and adaptability of the heart and blood-vessels with the same degree of accuracy as height, weight, and chest measurements, yet with the physical examination and the tests of endurance we can make a very fair estimate. And we are entirely dependent for the history of heredity, personal history, and that of the digestive and nervous systems upon the woman herself; but the history of the present condition at least can be to a great extent verified or annulled by the physical examination and by the present condition.

By the quickness and conciseness with which the questions are answered; the woman’s posture when she does not realize that it is being studied; her movements as she goes from one test to another and the way she conducts herself throughout this very rigid physical examination, which working under high pressure with the aid of a stenographer and office nurse, takes one hour to complete; one can judge pretty accurately of her working efficiency.

The applicants should be graded into four classes:

Class A. Those having an excellent record in all tests.

Class B. Those having a good average record and no poor record in any test.

Class C. Those having a fair average record and who are free from organic defects.

Class D. Those having some definite organic disease which, in the judgment of the examiner, would make it dangerous for the individual to undertake any confining or laborious occupation.

Only those who come under Class “A” or “B” should be recommended for any confining or laborious occupation. By suitable methods for the correction of faulty habits of hygiene and systematic physical training for one year those in Class “C” should be able to gain admittance to one of the first two classes.

To be most beneficial to the candidate, after the physical examination is completed, there should follow a brief personal talk, making suggestions for the correction of faulty personal hygiene; and where medical treatment is indicated, instructions to place herself under the care of a physician. This has from the first been the policy of the board and of the medical examiner.

And on their part, the candidates are now beginning to thoroughly realize that these examinations are decidedly to their advantage and regard them as a privilege to which they are entitled. And the majority of them go out with the determination to get and keep well and strong.

SPECIAL MEDICAL BLANK FOR WOMEN

Report of Medical Examiner

In the case of Address, Place of birth, Age, Occupation,

=I.= =Heredity: Adverse Family History.= Tuberculosis? Insanity or tendency to nervous exhaustion? Cancer? Heart disease? Kidney disease?

=Personal History.= Acute diseases since childhood? Number of days lost in past year through illness? Notable increase or decrease of weight during the past year?

=Present Condition.= Nutrition, color, and condition of skin? General appearance, as indicative of health? Dress: Habits of: 1 inch heels?

=II.= =Heart and Circulatory System.= Temperature? Size of heart? Force of apex-beat? Murmurs? Blood-pressure: Maximal? Minimal? Pulse at rest? Horizontal? Vertical? After strength tests? Pulse, Character: Normal? Intermittent? Irregular? Unequal? Blood examination.— Absence of varicose veins and hemorrhoids?

=III.= =Lungs and Chest Development.= Respiration: Frequency? Normal? Shallow? Deep? Auscultation? Adventitious sounds? Girth of chest: Repose? Forced insp’n? Forced exp’n? Ninth rib: Repose? Forced insp’n? Forced exp’n? Normal, in relation to height? Depth of chest: Repose? Forced insp’n? Forced exp’n? Lung capacity, measured by spirometer? Girth of waist? Nose: Normal? Obstructed? Throat: Normal? Catarrh? Tonsils: R.? L.?

=IV.= =Digestive System.= Teeth: Good? Fair? Poor? Tongue: Clean? Coated? Pale? Breath? Functional derangement of stomach? ” ” ” intestines? ” ” ” liver? Normal size of liver and absence of tenderness? Normal size and position of stomach and intestines? Regularity of stools with normal color and consistence? Constipation? Diarrhea? Appendicitis?

=V.= =The Kidneys.= Quantity of urine for twenty-four hours? Frequency of urination? Specific gravity and reaction? Indican? Albumin? Sugar? Casts? Position of kidneys?

=VI.= =The Nervous System.= Tendency to headache? Character of ” Pain or tenderness of spinal cord? Number of hours that can now be spent in study daily? Tendency to nervous exhaustion? Character of sleep: Insomnia? Mental poise?

=VII.= =Generative Organs.= Position and size of uterus? Inflammation of uterus? Position and size of ovaries? Inflammation of ovaries? Menstrual flow: Quantity? Frequency? Pain: Before? During flow? Length of time? Vaginal discharge?

=VIII.= =The Muscular System.= Height? Weight? Normal? Stretch of arms? Breadth of shoulders? Breadth of hips? Posture: Sitting? Standing? Walking? Figure? Shoulders: Round? Sloping? Scapula prominent? Spine? Lateral curvature? Abdomen: Normal? Protuberant? Feet: Weak ankle: R.? L.? Weak arch: R.? L.? Flat: R.? L.? Strength of right forearm? Of left forearm? Strength of back? Strength of legs? Strength of upper arms (push up)? Strength of upper arms (pull up)?

=IX.= =Tests of Endurance.= How long a time is spent daily in physical exercise? What form? What is the average rate of speed in walking? Does hill climbing cause shortness of breath? What outdoor sports are practised? Length of time required for test walk of three miles? Pulse before? After? Heart reaction to exercise: Hopping 100 feet?

=Ocular Tests.= Distant vision: Right? Left? Astigmatism?

=Aural Tests.=

=X.= =General Impression of Working Efficiency.= Temperament? Personality? Self-control? Initiative? Capability?

=Suggestions for Faulty Personal Hygiene.=

=Indications for Medical Treatment.=

=Remarks.=

=Signature of Medical Examiner=, , =M. D.=

=Address=,

=Date=,

=Self-made Good Physique Through Physical Training.=—It has not infrequently happened that, by outdoor life and physical training, young men and women of frail constitutions have developed into strong, robust, and even physically powerful men and women.

While membership in a well-appointed gymnasium and athletic association offers the most favorable conditions for the symmetric and fullest development of the body, and when possible it is advised always to take at least a short course in physical training under the direction of a competent instructor, yet every woman has it in her power to very greatly improve her physical condition without these aids.

Systematic physical training should be begun in childhood and continued all through life.

Before twelve years of age physical training should be the same for both sexes, and girls and boys should have their sports and games together. The beneficial influence of this will be manifest for both—girls will grow stronger, less timid, and more resourceful, and boys will grow more refined and thoughtful.

But even the case of the adult woman, where not only physical training but most of the laws of health have been neglected, is far from hopeless. A poorly developed chest, round shoulders, a beginning spinal curvature, a poor carriage, bad skin, poor circulation, indigestion, constipation, and low vitality, with poor powers of resistance to changes in the weather and environment, are not insurmountable obstacles. But a woman in this condition cannot manage her own case. She must consult and place herself under the care of a competent physician.

Two charts should be made out; the first should be a detailed outline of her present condition; to the Vassar chart already given should be added the physical defects needing correction, as round shoulders, poor chest development, palpitation of the heart on exertion, length of walk that can be taken comfortably, also the time required per mile. As the strength of the heart and lungs increases, as shown not only by the actual tests, but also by the increased powers of endurance, this first chart will be a matter of great encouragement to the woman and a great incentive to further effort. In a parallel column to the defects should be written the corrective measure for those defects. The second chart should contain the ideal measurements and strength tests for a woman of her height and weight.

=Rules for Taking Exercise.=—The first things to be aimed at are the proper ventilation of the lungs, together with their development, and the strengthening of the heart. During the exercise the windows must be thrown wide open, or the very object of the exercise is defeated.

Always begin with the simplest exercises and stop at the first sign of fatigue. The very first exercise will, therefore, be the simple respiratory exercises, taken in bed until one acquires some control of the muscles; they are then taken standing before a mirror, to insure the exercises being taken correctly, and after this they should be taken before an open window. The respiratory should be alternated with the abdominal exercises, and all of these should be taken for twenty minutes at a time, at least twice a day, on rising and immediately before retiring.

Two hours should be spent out-of-doors every day. If the woman is weak and unused to taking exercise, she should walk until she feels the first signs of fatigue, rest, and then continue her walk. If the weather is too cold for sitting out-of-doors the woman should preferably take two short walks each day, one in the morning and the other in the afternoon. For invalids about ten in the morning and two in the afternoon are the best hours in winter, because of the greater warmth of the sun at those times. To be effective, exercise out-of-doors must be taken every day without regard to the weather, since the system, when in a state of activity, is less susceptible to sudden changes of temperature than when at rest.

Exercise should not be taken after long fasting; hence, never before breakfast, nor immediately after a hearty meal. An hour after breakfast or a light lunch, or two hours after dinner, is the best time for regular exercise.

A certain amount of daily exercise is essential for the preservation of the health. A healthy woman should be able to walk five miles a day, at the rate of three miles an hour, without feeling any sense of fatigue.

In order to secure the greatest amount of benefit from exercise, the mind should be entirely free from care during the exercise, so that the woman should leave her cares at home and give up her mind and body to recreation while she is out-of-doors.

Regularity in taking exercise is absolutely essential to secure good physical development and to maintain the body in a condition of health. A fixed hour should be set aside for this purpose every day.

No definite rules can be given for the exact amount of exercise to be taken at one time, but the occurrence of fatigue is the signal for rest; after a five minutes’ rest, exercise may be again resumed, to be stopped again at the same signal of fatigue. Perhaps three periods of exercise, alternating with rest, may be taken, but, in order to do good and not harm, the individual must always stop before she is tired.

A period of free exercises should begin with a twenty minutes’ practice, including movements for arms, legs, back, chest, and abdomen, with especial emphasis on the correct poise and carriage of the body and deep breathing, and it should terminate with running; or, if in a class, with a running game.

For those of mature age and sedentary habits especial care must be taken not to overtax the heart, always beginning with the simplest movements and stopping at the first signs of fatigue.

In the gymnasium the periods of exercise generally cover forty-five minutes, with frequent intervals of rest in between. Even here an invariable rule should be never to exercise to extreme weariness.

All exercise should be followed by a shower or needle bath, and a vigorous rubbing with or without alcohol. Very delicate women who have been unaccustomed to taking exercise should rest on the couch or bed for one hour before proceeding to dress. It is well to sleep, if possible, and in this way they will find the good effects of the exercise very greatly increased.

=Gymnastic Dress.=—The usual and best style of gymnastic dress is a bloomer costume, the bloomers coming above the knees, long stockings, and thin, flat-soled shoes without any heels. The dress must be loose at the neck and waist, or it may be cut low in the neck. The sleeves are preferably short elbow sleeves.

If the exercises are taken at home, the woman may wear a combination undersuit, with stockings and broad-soled heelless slippers. The lighter the dress, the better, so that there shall be no sense of weight or restriction about the neck, waist, or shoulders.

By putting on her bedroom slippers any one can easily convince herself of the greater grip the foot has on the floor when so clad, and of the greater ease and sureness of the foot in walking.

For outdoor athletics a short skirt, coming just below the knees, may be worn over the bloomer costume. Tennis shoes should always be worn.

All rooms used for exercise, gymnasiums, and ball-rooms must be thoroughly ventilated before the assemblage of the people. The air must be kept cool, between 50° and 60° F., and proper arrangements must be made to keep the room well ventilated while in use without causing direct drafts.

Well-waxed, hard-wood floors are the best, because they can be kept freest from dust. Students should never be allowed to enter the gymnasium with their street shoes on, as they carry with them much dust that will be thrown in motion and inhaled during the performance of the various exercises, and there follows not only the irritation caused by the inhalation of the particles of dust, but also the danger of inspiring all kinds of germs of disease with which the air is laden.

=The Configuration of the Foot.=—No study of the correct attitude of the body at rest or in motion would be complete without some knowledge of the structural arrangement of the foot. The feet form the base of support for the entire body, and at every step are subjected to a pressure of from one hundred to two hundred pounds.

This base is in the form of two arches, a transverse and an anteroposterior. The latter is the most important, and has been subdivided into two by an imaginary line, drawn between the third and fourth metatarsal bones. The inner portion of this arch is much more curved than the outer, and forms the instep. The arch is supported by two piers. The posterior pier is formed by the os calcis, or heel bone, and the posterior part of the astragulus. It is shorter, has but one joint, is more curved, and is, at the same time, more solid than the anterior pier, and receives the greater part of the weight of the body. The anterior pier includes all the bones in front of the astragulus to the junction of the three metatarsal bones with the toes. It is much the longer, is less curved, and has many joints, giving it greater elasticity, and also enabling it to diminish the force of shocks transmitted to the arch. The summit of the arch is the ankle.

It is evident that the superincumbent pressure, by flattening the arches, both lengthens and broadens the foot. The anteroposterior arch is further lengthened by a turning upward of the toes, which form a hinge-joint with the instep.

In extension the foot normally rests upon the heel, the tips of the metatarsal bones, and the outer side of the sole. In walking, running, or dancing the direction of the weight upon the arches is constantly changing, and it is only through the action of certain muscles that the normal arches are conserved. This healthy condition of the plantar arch can only be maintained by the evenly balanced action of those muscles which surround and strengthen the weak parts of the arch.

Dr. Busey’s description of the foot in walking, and the injurious effects of the high-heeled shoe, is as follows: “In walking the heel touches the ground first, and supports the whole weight of the body for a moment. A little later the point of the foot touches, and assists in preserving the equilibrium by increasing the base. During the second movement of walking the heel is raised (see Fig. 27, 2), and the weight of the body is shifted more and more to the center of the foot and toes, the latter spreading and pushing the body forward. This last is the movement which displays to the greatest advantage the suppleness and elasticity of the articulations of the foot, and the adaptation of the arch to receive the weight of the body, and to transfer it to the distal pier, while the body is being moved forward by the same act. It is the execution of this movement which gives to the gait of woman that elegance and those graceful undulations which are so attractive.

“The narrow high-heeled shoe, on the other hand, by displacing the supporting base, causes both piers of the double-spanned arch to strike at the ground simultaneously. In consequence of which the gait, instead of being undulating, is stiff and hobbling, and the body advances by jerks.

“When standing on the heel bone (NLM, Fig. 27, 1), the joint at K, and the great toe C, touch the support upon the line A-B. When the feet are shod according to the present fashion, the line A-B is made to assume the concave form shown in Fig. 27, 3, by BTu. The instep is made more convex and rounded, and the foot is actually shortened (see a-b, Fig. 27, 3). The constant elevation of the heel places the body of the pedestrian in the same position as when standing upon an inclined plane. Again, the heel is so shaped and located that it forces up the keystone of the arch and weakens the whole structure.”

=The Correct Attitude in Standing= (See Fig. 28).—The heels are placed nearly together, the toes pointed very slightly outward, the legs are rigid, the trunk and head are held erect, and the shoulders somewhat back, so that the chest shall expand freely. The arms should hang easily at the sides; the fingers are slightly bent, with the thumbs in front. This position of “attention” can only be maintained comfortably for a very short length of time, since the actively contracting muscles soon tire.

If the standing position has to be maintained for any great length of time, one foot should be placed slightly in advance of the other, the weight being borne upon the straight leg and the active supporting foot, the other being relatively passive. This asymmetric position has the important advantage that the two extremities may be brought alternately into play.

The most common defect in standing is that the entire weight is usually borne upon the same leg, generally the right one, while the left, being inactive, is placed out to one side; the habitual maintenance of this position leads, as we shall see later, to a tilting of the pelvis to one side, with a consequent spinal curvature and lowering of one shoulder.

Persons with strong feet, especially primitive unshod feet, mountaineers, runners, and young children, walk with the inner borders of the feet nearly parallel to each other and the direction of motion. The best sculpture, both ancient and modern, shows the straight supporting foot, which in standing is not necessarily parallel with its mate, since the resting foot may assume almost any angle of divergence.

The influence of the stability of a correct base is well illustrated by standing on one foot and swinging the other leg backward and forward, which is much more difficult if the supporting foot be turned to one side. A runner finds it very difficult to run with the toes turned out, although the heels never touch the ground.

=Corrective Exercises.=—Many of the most common defects, such as a drooping head, round shoulders, flat chest, beginning spinal curvature, etc., result from a weak and relaxed condition of the muscles, whose function it is to move and support these parts. If the head is constantly bent forward in studying and writing at the desk, the muscles at the back of the neck gradually lose their tone, and stretch out like a piece of elastic that is constantly kept on the strain.

The exercises selected must be such as will strengthen these particular groups of muscles, and, while taking the exercises, the entire attention must be concentrated on the part being exercised.

Any lack of symmetry in the chest, spinal curvature, or actual weakness of the lungs will necessitate the prescribing of special and carefully selected exercises.

As to the exercises themselves, they should be so arranged as to bring into play in a methodic manner all the muscles. All special and corrective work must be supplemented by general work, which will increase the organic vigor of the heart, lungs, and chest necessary to meet the vital demands of the whole system. Games are, of course, most useful for this purpose, but the games should not be too violent.

In most free exercises the limbs are used for weights of resistance. In a man weighing one hundred and fifty pounds the arms usually weigh about ten pounds each and the legs twenty pounds.

The Causes of Round Shoulders.—The general conditions are those that produce muscular or constitutional weakness, as rapid growth, overwork, the impure air of ill-ventilated rooms, acute illness, near-sightedness uncorrected by glasses, lack of proper exercise, and the wearing of clothing supported by suspenders bearing on the points of the shoulders, tending to pull them downward and forward, or even to produce a painful deformity of the scapula.

It is the rule rather than the exception to find, with round shoulders, some inequality in the height. The right shoulder is apt to be the lower, owing to the carrying of burdens on the right arm. Habitual standing with the weight on the right leg contributes to a good many cases. Games in which the right arm is almost exclusively used is another cause.

Fig. 29.—The spinal column (Church and Peterson). ]

The Causes of Spinal Curvature.—The spinal column forms the central support of the body, and, for grace and suppleness of motion, its thirty-four joints should be constantly exercised, as well as the muscles which hold it erect and support the head upon it, as well as attach the shoulders, hips, and legs more or less closely to it. In brief, all the muscles of the back need varied and regular exercise to maintain the erect position of the body, and from early childhood especial attention should be given to develop and strengthen this region of the body.

The normal movements of the spinal column are flexion, extension, side bending, and torsion. Flexion and extension take place, for the most part, in the lumbar and cervical regions.

Gould believes that astigmatism is a prominent factor in the causation of spinal curvature; the curvature is affected by the tilting of the head to one side in reading or writing.

But a faulty postural habit is probably the most frequent cause both in standing and at the desk. When the weight is supported by the right leg, the left being used merely as a prop; there is a marked =C=-shaped curve produced, with a lowering of the right shoulder and prominence of the right hip. This position is assumed by school children for long periods of time, and there is a consequent overstretching of the ligaments of the spine and hip. These cases are generally accompanied by round shoulders and flat chest, protrusion of the abdomen, and rotation of the vertebræ.

A muscle can be developed only by the active contraction and relaxation of its fibers. Continuous tension quickly tires and lowers its tone, so that exercises given for increasing muscular power should be comparatively quick and frequently repeated, while those that aim at the stretching of muscles and ligaments should be slow and long maintained.

In all cases where corrective treatment is needed the first thing to be attended to is the general condition, and the best hygienic conditions must be provided, the general health inquired into and attended to. In all cases the eyes should be examined by a competent oculist.

All exercises and stretching movements should be given daily, with a period of rest after three or four movements, and they should be so alternated and combined that no two, employing the same muscles in the same way, should follow one another, and so cause excessive fatigue.

The Muscles of the Abdomen.—These muscles are most important for breathing and therefore for health, for the retention in their normal position of the various abdominal viscera, for good digestion and regularity of the evacuation of the bowels. Sluggish digestion and constipation are among the commonest evils in life, and they are generally connected with relaxed abdominal walls and flabbiness of the abdominal muscles. Active pressure of the abdominal muscles on the viscera massages the liver and presses onward the contents of the intestines.

The protuberant abdomen may either be due to a faulty position in standing or an excess of fat in the great omentum, a membrane intended to protect the bowels. This excess of fat may be in turn due to lack of exercise or an excess of sweets and starchy foods, and the reduction of this superfluous fat by suitable exercises, properly taken, together with the attention to the diet, not starvation, is the only common sense and safe way for a woman to reduce her size.

The abdominal muscles are used in bending, in stooping forward, in raising up from the recumbent position, somewhat in climbing, and in many other movements. Trunk bending forward and backward; lateral flexions of the trunk; bending of the knees down to a squatting position, together with torsions, and all exercises derived from these types, bring into play and exercise the abdominal muscles.

EXERCISES FOR DEVELOPING THE VARIOUS REGIONS OF THE BODY

The following list of free exercises has been selected primarily for developing the lungs and chest and correcting deformities, such as round shoulders, stooping attitude, and beginning spinal curvature, when due only to muscular weakness and faulty attitude in standing, sitting, and walking.

While each exercise calls into play many other muscles than the ones for whose development the exercise is given, the exercise is classed under the group for the region which it is especially designed to benefit.

=Shoulder-blade Exercises= (Fig. 32).—First Position.—Stand erect, with the feet nearly together, and the palms of the hands brought together above the head in the manner shown in the figure.

Second Position (Fig. 33).—Throw hands and forearms backward, keeping the arms on a line with the shoulders, the elbows bent, and turn the palms forward, as represented in the second position of the figure. Return to the first position, and repeat ten times. These exercises strengthen particularly the muscles between the shoulder-blades, whose function it is to hold the shoulders back.

The first point in taking each exercise is to learn the correct attitude before a mirror; after this has been mastered, the exercises should be taken with a considerable amount of rapidity and force, but not so forcibly that the collar-bone projects at its junction with the breast-bone. In throwing the hands and forearms back, the force of the motion should come at the elbows, not at the hands, and the shoulders should be carried as far back as possible.

=Shoulder-blade Exercises, Number 2= (Fig. 34).—Stand erect, with the feet nearly together, and with the hands clasped behind the neck, as seen in the figure. Then force the head and elbows strongly back. Relax, letting the elbows come forward. Repeat ten times.

It will be readily seen that these shoulder-blade movements are exercises for the arms and chest as well. The object being to raise and broaden the chest.

=Respiratory Exercises= (Figs. 35, 36, 37).—First Position.—Stand with the feet nearly together, the chin down, the arms extended downward, with the backs of the hands touching, as shown in the figure.

=Second Position.=—The chin should be raised with the arms, so that in the second position the head is held erect.

Third Position.—The movements of the hands are carried upward still further and separated as shown in the figure. From this position the hands should be brought downward in the large sweep of a circle to the original position.

When these various movements have been accurately acquired, forcible respiratory movements should be added. Begin to inhale forcibly as the hands are raised, and hold the breath as long as possible while the hands are held above the head, and exhale forcibly while the arms are being brought down. These exercises bring into play the muscles of natural and forced respiration.

=Exercises for Forward Projection of the Chest and Retraction of the Abdomen= (Figs. 38, 39).—First Position.—Stand erect, with the arms behind the back, the hands resting in the small of the back, the fingers interlocked, and the palms facing backward.

Second Position.—Straighten the arms, turn the palms inward and then downward, and lastly out, all the while keeping the fingers interlocked. Roll the shoulders and arms into supination, and extend the neck, as in the attitude of the second position of the figure. Retain this position for a moment, then reverse slowly back into the first position.

When the fingers cannot be held in this position, start by holding a loop of cord in the hands, instead of interlocking the fingers.

This exercise is particularly valuable for projecting the chest forward, stretching the shortened ligaments, and drawing in the abdomen. Care should be taken to have the chin pressed backward when the arms are brought downward and turned outward.

=Shoulder and Back Exercises= (Figs. 40, 41).—First Position.—Stand erect, with the feet together, and both arms extended on a plane with the shoulders, so that in the first position the left arm is extended directly in front of the body and the right arm on the same plane directly behind the body. The arms must be held rigidly on the same plane.

Second Position.—By a circular movement, the position of the left arm is assumed by the right, and vice versa. During the entire movement the feet must be kept firmly planted on the floor, pivoting at the hips only, while making the continuous circular movement of the arms.

These movements consist in a torsion of the body around the axis of the spinal column, and to these can be added deep inspirations from left to right, with expirations from right to left. In addition to the effect on the circulation, the respiratory movements keep up the nutrition and efficiency of the lungs, which in old age undergo a kind of atrophy, and also maintain the elasticity of the chest-walls, which are apt to become stiff through disuse, and so interfere with the movements of the lungs and pleura.

=Leg Exercises= (Figs. 42, 43).—First Position.—Stand erect, with the hands resting on the hips and the legs crossed at the knees, with the right foot in front, as shown in the figure.

Second Position.—Swing the right leg outward and around back to about eighteen inches back of the left foot, as is shown in the second position. Then swing the right leg outward and around, back to the first position.

Reverse the position of the feet, and perform the same movements with the left leg. The weight of the body must always be thrown on the advanced leg, and perfect poise and balance should be maintained throughout the entire movement.

Leg exercises are useful for purposes of relieving the engorged veins of the fatigued leg, because the movements of such large masses of muscles as those of the legs and thighs demand large supplies of blood, and consequent quick action on the part of the heart to supply it, and this blood, pouring swiftly back to the lungs for purification, requires frequent and deeper inspirations on their part to effect the purification; leg exercises cause greater development of the chest than do arm exercises.

=Squatting Exercises for Muscles of the Spine and Abdomen= (Fig. 44).—Stand erect, with the feet near together and the hands resting on the hips, rise upon the toes, then sink the body to the floor, bending the knees sharply, until the thighs and legs are doubled upon each other and the weight of the entire body is supported by the toes. The trunk must be maintained perfectly erect throughout the movement. Then return to the original position. Repeat ten times.

These exercises strengthen the muscles of the spine and abdomen, and aid in reducing superfluous abdominal fat. They also strengthen the ankles and increase the flexibility of the knee-joints.

=Alternate Kneeling; Abdominal Exercise= (Fig. 45).—While these exercises also strengthen the muscles of the spine and legs, they are primarily abdominal exercises, and are given for the strengthening of the abdominal muscles and improving the circulation in the abdominal viscera.

First Position.—Kneel on the left knee, with the face directed forward, the right arm extended perpendicularly up at the side of the head, and the left hand resting on the hip. The head and entire trunk are then turned slowly to the left, the right arm all the while being held rigidly up at the side of the head, then returns slowly to the original position.

Second Position.—Kneel on the right knee, with the face looking directly forward, and the left hand extended above the head, and the right hand resting on the hip. The head and entire trunk are then turned slowly toward the right, and the position maintained for a moment, then return to the original position. Repeat five times for each leg.

These exercises strengthen the abdominal muscles, those at the side of the waist, and groins.

=Balancing Exercises for Poise and Carriage= (Fig. 46).—These exercises, for maintaining the equilibrium of the body while it is poised upon the smallest possible base, are among the most difficult positions to maintain, requiring a high degree of coördination of movement. They are given to improve the poise and carriage of the body.

The position of the right foot in the figure is incorrect, since the object of the movement is to have the body balanced throughout on the toes only. Stand erect on the tiptoes, with the arms and hands extended at the sides and above the head, as shown in the figure; then walk in the same position, with the hands carried up perpendicularly at the sides of the head.

Further benefits in the carriage of the body may be obtained by carrying light weights upon the head while performing these exercises, as a light book.

These exercises, when properly performed, expand the chest and bring into play all the extensors of the back and elevators of the shoulders. They also round out the muscles of the throat and neck.

=Balancing Exercises for Extending Depth of Chest= (Figs. 47, 48).—First Position.—Stand erect, with the heels together and the hands resting on the hips. Straighten out the right arm, and extend it perpendicularly up at the side of the head, and at the same time carry the left leg outward and upward as far as possible, according to the pose assumed in the figure. Then lower the leg and arm, returning to the original position.

Second Position.—Stand erect, with the heels together and the hands resting on the hips, as in the first position. Then take the same movements with the left arm and right leg as were taken in the first position. The arm and leg should be raised and lowered simultaneously.

All these exercises increase the vertical diameters of the chest, and strengthen the muscles of ordinary and forced respiration.

These movements also relieve the engorged veins of fatigued legs.

=Lateral Trunk and Waist Exercises= (Figs. 49, 50).—First Position.—Stand with the feet nearly together and the arms extended above the head; the arms are relaxed at the wrists and elbows, so that a slightly curved line is formed, as is shown in the figure. First sway to the left, bending at the waist line as far as possible, and return to the original position.

Second Position.—The attitude is the same as in the first position; sway to the left in the same manner.

These exercises strengthen the muscles on the sides of the abdomen and the lower part of the back, and are an excellent means to reduce the size of the waist in case of corpulency.

=Exercises for the Muscles of the Back= (Fig. 51).—These exercises may be taken lying prone on the floor, with the feet caught under any piece of furniture which is strong and low enough to act as a cross-bar, as a lounge or dressing case. No one but an athlete could take this exercise without having the feet held down.

The feet should be held firmly down, and the hands may be at the sides or clasped behind the waist; the body is then slowly raised and carried backward to the half-sitting posture, then gradually lowered to the original position. These movements should be taken slowly and not repeated more than five times in the beginning.

In case of stooping or round shoulders, the hands should be clasped at the back of the neck instead of at the waist.

Raise the head and extend the spine, pressing the elbows backward. This exercise is a severe one on the extensors of the back and the rotators of the shoulders.

=Exercises for the Muscles of the Abdomen= (Fig. 52).—Lie supine on the floor, with the feet firmly fixed under a cross bar, or a piece of furniture which will answer this purpose, and the hands resting on the hips, as shown in the figure; slowly raise the body to the upright position, maintain for a moment, and return to the first position.

This and the preceding exercise are both excellent for strengthening the abdominal muscles and reducing an excessive accumulation of fat in case of obesity of this region.

=Swimming Exercises: for Back, Thighs, and Abdomen= (Figs. 53, 54).—First Position.—The movements given here are those for the breast-stroke in swimming. Stand with the feet about eighteen inches apart, with the right foot advanced and the right leg straight; the weight is thrown on the left leg, and the arms bent at right angles, ready for the beginning of the stroke, as shown in the pose.

Second Position.—Shoot the arms directly forward, incline the whole body forward, straighten the left leg, and throw the weight on the right, which should be bent, as shown in the second pose. Then sweep the hands and arms outward in a horizontal plane, until the arms, trunk, and legs are brought into the original position.

Then take the same exercises, reversing the positions of the right and left legs.

In taking these exercises the arms, body, and legs must work simultaneously. Special stress must be placed on the alternate flexion and extension of the front and rear leg and the inclination of the body forward with each stroke.

While these exercises strengthen the muscles of the arms, shoulders, and chest, they are especially intended for the extensor muscles of the back and thighs and muscles of the abdomen.

=Rope-pulling Exercises: for Back, Chest, Waist, Legs, and Arms= (Figs. 55, 56).—First Position.—Stand with the feet about eighteen inches apart, the arms extended out in front of the body and well out from the sides; the right foot is advanced, and the weight rests mainly on the right leg.

Second Position.—Clinch the hands tightly, as though grasping a rope, and sway to the left side, at the same time straightening the right leg; bend the left knee, and pull the hands toward the waist, as though pulling the rope in; then extend the arms and return to the first position.

Repeat the exercise with the position of the legs reversed.

The arms must be extended well out from the sides, bending at the waist-line, so as to increase the reach, and the swaying back and forth must be done with perfect regularity.

This is a good all-around exercise, as it brings into play and strengthens the adductors of the thighs, calves, and extensors of the legs, the broad muscles of the back, the muscles of the chest, waist, and the flexors and extensors of the arms.

=Exercises in Lateral Trunk Flexions: for Shoulders, Chest, Hips, and Legs= (Figs. 57, 58).—First Position.—Stand with the feet eighteen inches apart, with the right arm extended upward and the left downward, and the weight of the body thrown on the right leg, while the left leg is extended directly to the side.

Second Position.—Change the weight to the left leg, and bend the left knee while the right leg is extended. At the same time bring the right arm down and carry the left up and sway the body at the hips to the right side. The feet are kept flat on the floor during the entire exercise, and it will be noticed that the arm, which is extended downward, is on the same side as the extended leg.

These exercises increase the flexibility of the chest, strengthen the muscles at the sides of the waist, and cause some massage of the liver.

=Exercises in Trunk Flexions: for Muscles of the Back, Abdomen, and Leg= (Figs. 59, 60).—First Position.—Stand with the feet about six inches apart, the body bent well forward at the waist-line, while the legs are rigidly extended at the knees. Increase the bend gradually at the waist until the tips of the fingers touch the floor between the feet, as shown in the pose.

Second Position.—From the first position carry the arms directly forward, upward, and backward until they reach the position shown in the second pose, with the knees and ankles flexed; bend the trunk as far backward as possible, while the arms are extended over the head. Maintain for a moment, and return to the original position.

These movements must all be taken slowly, and in the beginning do not attempt to go far back of the vertical line. Nearly all the muscles on the front and back of the body are involved in these exercises, but the greatest strain comes on the muscles of the back and abdomen and the muscles on the back of the thighs. The bending and rising bring into powerful action the extensors of the back and neck and the retractors of the shoulders.

After this exercise has been mastered, it can be used to still further expand the lungs, by forcible inspiration when the chest is in the most favorable position for expansion; retain the breath while the trunk is flexed, forcing the air into the cells of the lungs under pressure. This last feature of the exercise should not be attempted by any one with weak lungs.

=Boxing and Fencing.=—Boxing and fencing are both excellent exercises for the lungs, for both sides of the body, for balance, for rapidity, for endurance, variety, promptitude, and sudden adaptation; for originality, up to a certain point, as well as for self-reliance and fearlessness. They have the advantage of cheapness, and are best practised in the open air.

=Exercises with Chest Weights: for Chest Expansion, Shoulders, and Arms.=—These exercises are excellent for developing the muscles of the upper part of the chest, and for rounding out the chest, shoulders, and arms. They are also good flesh-reducing exercises.

The weights should be fairly light at first, beginning with perhaps two and one-half pounds, and gradually increasing until five pounds are used. The weights should only be increased with the increase of the strength of the individual. All the movements should be performed consecutively from ten to twenty times each; then proceed to the next movement.

In taking any heavy exercise great care must be used not to overfatigue the muscles, or more harm than good will be done. As soon as the muscles have become too tired to perform any exercise vigorously, it should be discontinued, and a rest of a few minutes taken, when the exercise may be resumed. When a point is reached at which the muscles feel tired at the commencement of the exercise stop at once for the day.

=Chest Weight Exercises for Arms and Shoulders= (Figs. 61, 62).—First Position.—Face the chest weights, grasp the handles firmly, and hold the arms straight out in front of the chest. Stand with the heels nearly together, and far enough away from the weights to raise them a little distance from the floor.

Second Position.—Draw the two handles to the chest and almost under the armpits, letting the elbows and shoulders go well back; then extend the arms. Repeat ten times.

=Chest Weight Exercises for Shoulders and Chest Expansion= (Figs. 63, 64).—First Position.—Hold the arms straight out in front.

Second Position.—Then, still keeping them in a horizontal position, throw them back as far as possible.

=Chest Weight Exercise for Extending Depth of Chest= (Figs. 65, 66).—First Position.—Stand with the back to the chest weights, palms forward, arms straight.

Second Position.—Let the arms go past the sides, back and up as far as possible; then bring them down and forward and return to first position.

=Chest Weight Exercise for Chest Expansion= (Figs. 67, 68).—First Position.—Stand with the back to the chest weights, holding the arms straight out in front.

Second Position.—Then, keeping them straight and in a horizontal position, throw them back as far as possible. With the arms still extended on a straight line with the shoulders, bring them forward until the hands meet in front. This is an excellent exercise to expand and develop the chest.

=Classic and Esthetic Dancing: an Essential Feature in Physical Training.=—From earliest antiquity the dance has been of universal practice among all peoples of the earth, both savage and civilized, and it has been made to express all the emotions of which the mind is capable of feeling. Dancing held a prominent position among the gymnastic exercises of the Greeks.

The teachers of physical training have long felt that even the combination of gymnastics and athletic sports left much to be desired in the carriage and movements of the body, so classic and esthetic dancing, which stands between the two, more closely allied to gymnastics in its movements and to games in its spirit, was introduced as an additional gymnastic exercise, to harmonize the movements of the body, and to produce an ease of manner with a grace of beauty and of motion.

Society Dancing.—A sharp distinction must be made between the modern gymnastic dancing and society dancing. In the latter, the waltz and the two-step always require a partner. The dancing is ordinarily confined to the ball-room, with its poor ventilation and overheated air; add to these the constriction of the waist, so that the free action of the heart and lungs is interfered with, and under these conditions it may even prove a dangerous pastime to the young woman with weak heart or lungs. As a physical exercise, the waxed floor of the ball-room still further reduces its value.

Gymnasium or Classic and Esthetic Dancing.—For the gymnasium dancing there must be, first of all, the loose dress and heelless slippers, and an abundant supply of fresh air at a proper temperature, while the foot grips the floor as tenaciously as in boxing or fencing; a smooth floor renders an artistic execution impossible. The floor should be rough or covered with canvas, when dancing becomes as good a developer of the heart and lungs as running or swimming.

Girls in good physical condition can keep up esthetic dancing for an hour with very few rests or pauses. The work done in one hour is about equivalent to a walk of ten miles.

The first steps in the attainment of grace of motion is to avoid short, angular, jerky movements, and to learn to do everything, even the most difficult exercises, with the least expenditure of power and energy. This implies considerable muscular strength and great muscular endurance and control. As soon as the dancer loses her balance or poise, holds one arm too straight, and bends the other one at too sharp an angle, or puts too much stress on this movement and too little on that, or makes too much effort, the harmony is lost and gracefulness is not attained.

The modern gymnasium dancing conforms more completely with the requirements of good exercise than ball-room dancing, because the trunk, arms, and legs are brought more generally into action. While the exercises of the feet and calves are not so intense or so concentrated as in ballet dancing, the range and the extent of the movement are much greater. Not only are the shoulder, back, and chest muscles considerably developed by the free use of the arms, but so many of the muscles of the lower part of the back, abdomen, and thighs are used that greater respiratory power is acquired to sustain the extended action; hence, the chest-walls are expanded by the effort, and the abandonment of the corset during dancing gives the utmost freedom to all respiratory movements.

Statistics show that some of the benefits accruing from a conscientious study and practice of aesthetic dancing are, that it raises and develops the chest, lengthens the waist, and also reduces its circumference; the hips are reduced in size, the thighs and calves are enlarged, while the ankles are made smaller and the insteps are raised and given a higher arch. Properly applied and directed, dancing exercises are even a cure for flat-foot.

The improvement noted in thirteen young ladies during twenty-five days by M. B. Gilbert is as follows: The average increase in the normal chest measure, from half an inch to one and a half inches; with the chest inflated, from half an inch to one and three-fourth inches.

The foundation for this coördinate work, from which an unlimited variety of the most valuable developing exercises is formed, consists of the long-established five positions of the feet and five positions of the arms, together with positions of the whole body, known as attitudes, arabesques, poses, elevations, groupings, etc. From these precepts are established, whereby steps, attitudes, and motions are systematically arranged, according to the method, and in strict harmony with time and cadence of music.

Fig. 72.—Figures of the dance. Third position (“amplified”) of hands; fourth position of right foot, in front. N. B.—When the arms are not in motion, the palms must be turned down. ]

The freedom given by such dancing softens the crude awkward positions so universal among young people; the general carriage invariably improves as the head goes up and the shoulders go back; a more elastic tread and an easier propelling of the body in walking is gained. Not only is the chest broadened and deepened, and fat removed from waists and hips, and weak backs strengthened, but students gain in quickness of perception, coördination, and judgment, as well as in agility and power to keep their feet in correct rhythm.

Esthetic dancing is particularly recommended in all factories, stores, and schools where there are any large number of girls and women as a recess exercise, because in this way they get a great deal of vigorous exercise in a very short time. It brings all the large muscle groups into action, causes a rapid circulation of the blood, aërates the lungs, and it affords the best possible sort of a contrast to their monotonous and cramped positions; it is most exhilarating and it is good fun. It is an excellent mental tonic and physical invigorator; it brightens the day, and enables the women to do better work.

FIGURES OF THE DANCE WITH SOME SIMPLE EXERCISES

=Fundamental Positions of the Hands and Feet= (Fig. 69).—First Position of the Hands and Feet.—Stand erect, resting on the balls of the feet, with the chin up and the chest high; arms straight down almost touching the body; hands about 6 inches apart, slightly curved, palm toward palm; the thumb opposite the middle finger, elbows held slightly away from the body as in the figure. Stand with the heels together and the feet turned out so as to form a right angle.

Second Position of the Hands and Feet (Fig. 70).—Move the hands and arms away from each other until the hands are about 3 feet apart as in the figure. Move the right foot directly to right in line with left foot and about 12 inches away from it; toe touching floor, instep well arched, heel raised and kept turned toward left heel as in Fig. 70. Counterpart for left.

Third Position (Fig. 71).—Bring the elbows up until they and the hands are in line with the shoulders, fingertips almost touching across chest, palms toward the body as in the figure. Move the right foot forward until the right heel is in the hollow of the left foot and at right angle to it as shown in the figure. Then move the right foot back of the left until the hollow of the right foot is back of the left heel. Notice that the feet should touch closely and the legs be very straight. Counterpart for left foot.

Third Position of Hands Amplified (Fig. 72).—Extend the hands to the sides in a straight line with the shoulders; if this position is to be maintained turn the palms toward the floor, with the thumb under the middle finger.

Fourth Position of the Right Foot in Front (Fig. 72).—Move the right foot directly forward about 12 inches in front of the left foot, as in the figure, toe touching the floor, heel raised; instep arched. Counterpart for left foot.

Fourth Position of Hands (Fig. 73).—Move hands and arms up until the hands are about 3 feet apart above the head; palms toward each other, arms nearly straight as in the figure.

Fourth Position of Right Foot in Back (Fig. 73).—Move right foot about 12 inches back until in line with left foot, toe touching floor, heel raised as in the figure. Counterpart for left foot.

Fifth Position of Hands and Feet (Fig. 74).—Move hands more closely together until about 6 inches apart; palms toward each other and the arms very slightly bent as in the figure.

The right toe touches the left heel in back, or right heel touches left toe in front as in the figure. The feet are at right angles. Counterpart for left foot.

Elevated Position of the Feet.—The second and fourth positions may be elevated by extending the leg and foot at right angles to the body. See Figs. 70, 72, 78, 82, 83, and 84. The third and fifth positions become elevated by raising the foot, toe pointed to the floor, as in combination of steps, Figs. 78 and 82.

N. B.—In elevated positions the toe must be extended so that the foot and leg form a straight line.

=Simple Exercises Using the Fundamental Positions.=—Stand with feet in first position; hands in first position (Fig. 69).—Exercise 1.—Move right foot to second position (Fig. 70), and back to first position four times. Left foot the same.

Exercise 2.—Move right foot from fourth position in front (Fig. 72) to fifth position in front (Fig. 74). Repeat four times. Right foot in back (Fig. 73), fourth to fifth, four times. Left foot in back, fourth to fifth, four times.

Exercise 3.—Move right foot from second position to third in front, to second, to third in back. Repeat four times. Left foot the same.

To make the exercise more difficult, hold the skirt extended with the hands in the second position (see Fig. 77). Or arms extended in third position amplified, palms down, which is very difficult.

Music in 6/8 time will add interest.

=Arm Movements.=—Exercise 4.—Move hands from first position to second and back to first. Repeat four times. N. B.—Draw the hands away from each other by the wrists, and toward each other by the wrists. The hands should move as though trailed through water.

Exercise 5.—Move the hands from the third position, to the third position amplified, and back again to third (Figs. 71, 72). Repeat four times. N. B.—Move to third position from first position. Do not go directly from the first position to third position amplified, but through third position in front.

Exercise 6.—Move hands from fourth to fifth position, four times.

Exercise 7.—Move right hand to fourth position, left hand to second position, starting from third in front, back to third position. Repeat four times. Change hands, moving right to second, left to fourth position.

Use slow rhythmic waltz music for exercises 4 to 7.

=Combination of Hand and Foot Movements.=—Waltz music at first and later 6/8 time.

Forward Balance (Fig. 75).—Step forward on right foot, left foot extended in fourth position back; right hand in fourth position, left hand in second.

Backward Balance (Fig. 76).—Step back on the left foot, raising the right foot in elevated third position in front; right hand in third position in front of waist, left hand in fifth position. Counterpart, starting with left foot.

Courtesy (Fig. 77).—Grasp the skirt lightly at either side between the fingers, keeping the backs of the hands forward; hands in second position. Point the right toe in second position. Count, “One, Two.” Lifting the heels, turn on both toes until you face toward the left. Count, “Three, Four.”

Place the left foot in fourth position back of right foot, bending both knees as if you were sitting down. Count, “Five, Six.” Slightly spread the skirt. N. B.—Keep the body erect from the waist up.

Rise to the standing position, drawing the right foot backward into the first position. Count, “Seven, Eight.”

Counterpart for Courtesy to the left. Music, Gavotte or Schottische played slowly.

Highland Fling Step (Fig. 78).—Point right foot to second position, right arm is bent at elbow and wrist, left arm is almost in fifth position. Hop on left foot, at the same time bringing right foot in very elevated fifth position back of left knee. Hop on left foot bringing right foot in front of knee; hop on left foot bringing right foot back of knee again. Repeat to the left with hands in corresponding positions.

Hornpipe Step (Fig. 79).—Keeping feet in first position, walk forward on the heels very quickly, taking steps of about 1 inch in length. Look up and with the hands keep pulling down an imaginary rope, moving one hand constantly above the other.

Swedish Step from “Kulldansen” (Fig. 80).—Place right heel in second position, arms in second position modified. Bow to the right, bending at the waist. Repeat to the left with the left heel in the second position, right foot in first position. Repeat several times.

Spanish Circle with Hands (Fig. 81).—Kneel on the left knee. With both hands make circles going from left to right, sweeping from third position at floor level to fifth position and back again, four times.

Combination of Dance Steps—First Position (Fig. 82).—Left foot in fifth position front. Swing the left foot in circle to fifth position in back. Right hand holding skirt in third position in front, left hand holding skirt in third position amplified.

Second Position (Fig. 83).—As left foot arrives in back of right, swing arms to third position amplified. Move the left foot to second position.

Third Position (Fig. 84).—Move the left foot to the fifth position in front, kicking the right foot in second position elevated. Right hand in third position; left hand in third position amplified.

Pose on Toe Tips (Fig. 85).—Rise on the tips of the toes, the feet as close together as possible, bringing the hands from the first to the fifth position.

When the pupil has mastered these very skilfully arranged series of dancing poses, steps, and exercises she has learned how to dance; that is, she is in a position, after watching any new dance for a short time, to go on the floor with a leader.

Women in the prime of life will be interested to know that in twenty lessons of one-half hour each, given at the Women’s University Club under the able instruction of Miss Rabinovitz, to a class of women ranging in age from thirty to fifty years, two-thirds of whom had either never learned to dance or who had not danced since childhood, not only learned the above various dancing steps and exercisers, but also the following dances.

The Folk Dances were: The Tantouli (Swedish); Ace of Diamonds (Danish); Reap the Flax (Swedish); and the Sailor’s Hornpipe (English). This last dance was especially for the very excellent exercise which it afforded. The Minuet was taught for form, grace of movement, and exercise. There were also taught the Hesitation Waltz, the Maxixe, and the Lulu Fado.

=Outdoor Exercise.=—Outdoor exercise must be regarded as one of the essentials to good health, and as such must be classed with food, clothing, bathing, and sleep.

In addition to the beneficial effects of exercise on the muscles, circulation, and all the functions of the body, are the soothing effects of outdoor life on the nerves. It is only out-of-doors, in the parks, in the country, or by the sea that one is soothed into entire oblivion and forgetfulness of the cares of life, and to such a degree that the individual may be said to be hypnotized by the powers of nature, so that the mind is almost as perfectly at rest as in a sound sleep.

The time spent out-of-doors should not be less than two hours daily. Actual experience of busy workers will prove that not only is this time not lost, but that actually more and better work can be done in the day, and that the resulting improvement in the general health will be so great that much less time will be lost through indisposition and actual sickness, so that the daily outdoor exercise will be found to be a great economic gain.

Outdoor exercises, such as walking, running, swimming, and hill and mountain climbing, possess the very great advantage that indulging in them demands no expense, and are, therefore, open to all. All these exercises develop the lungs and chest and strengthen the heart, and are, therefore, classed under exercises of endurance.

=The Effect of Walking on the Heart and Lungs.=—In a slow walk the respiratory action is almost double the ordinary amount; in walking at an ordinary pace, that is, about three miles an hour, it is four times as great; while in a vigorous or hasty walk, that is, at a rate of from four to six miles an hour, it is from seven to nine times as great.

The change of speed from three to five miles an hour elevates an automatic, listless occupation into a vigorous exercise, employing many new muscle groups and stimulating the heart, lungs, and skin, while the change from a smooth, level road to the broken ground of the mountain-side may be dangerous for many a one who is able to walk at a moderate speed on level ground.

In walking the clothing must be sufficiently loose not to interfere with the more rapid respirations and the increased action of the heart. When the heart cannot keep pace with the demanded speed of the circulation, a “stitch” ensues, and getting one’s second wind means that the heart has succeeded in accommodating itself to the strain. Too great a “stitch,” resulting in absolute breathlessness, is a warning that must not be disregarded.

This increase in the respiratory action is important, as compared with the brief and transient increase from exercise with apparatus, because a quick walk can easily be kept up for several hours.

The fatigue is small, because, in the first place, of the abundant supply of oxygen; the will is scarcely used, and walking is almost automatic, partly because the muscle areas used are large, and each movement prepares for the next. Walking is a heart and lung exercise of a very excellent sort.

The Effect of Walking on the Movements of the Blood in the Legs.—The circulation of the blood depends on the pumping of the heart, which is in turn affected by the suction action of the lungs and the muscular movements of contraction and relaxation which go on rhythmically. While in prolonged standing the veins of the legs become fuller, and the circulation of blood in them more sluggish, and by the laws of gravitation the blood is kept down in them. Hence also in walking slowly with short steps the legs remain overfull of blood and become heavy. Instead of being quickened, the circulation is actually hindered, for the waste-products are not carried away quickly enough. Hence, slow walking soon causes a feeling of fatigue, while the vigorous walker, going along with long strides, keeps fresh.

Rules for Long Walks.—In walking, not only the distance should be taken into account, but the character of the road and the incline of the ascent. A distance that could be easily covered on a smooth, level highway may mean double the expenditure of muscle and nerve force if the ground is sandy or very damp. Other hindrances to be taken into consideration are opposing winds, not only because of the resistance, but also because of the inhalation of dust and rain.

The walk should be occasionally broken for short periods of rest. The pauses should be short, about five minutes, and during this time the body should be erect. Experience proves that sitting down makes one more tired on getting up again. A short halt should be made before climbing a steep ascent, so as to begin with fresh strength and easy breathing, as this means increased work for the heart and lungs.

In starting out for a walk, one should begin slowly, and gradually increase the pace, and in returning the same rule should be observed.

=Running.=—The force exerted in running is enormous. In running it is the length of the step more than anything else which increases the speed of the run; hence, the runner should learn to take long steps. But the greatest speed can only be kept up for a limited time; the distance is one hundred yards.

Running is the most effective of all exercises of speed, and, like all exercises of speed, can be changed into one of endurance by a certain moderation in the pace. By running the heart and lungs are developed more than by any other exercise.

Age Limit for Running.—All ages are not equally well adapted for running: they do not all share in its good results. Running is best for all young people, before and at the age of puberty. Running is then quite a necessity. The growing child is always ready for a run. From the fortieth year on running, as an exercise of speed, becomes less and less desirable, and, when the organs of circulation or breathing are impaired, it must be absolutely forbidden.

In running always begin slowly—running moderately, for instance, for fifty feet; then increase the speed gradually, but when running for exercise, never speed to the utmost, as this is not necessary for the benefits of the exercise. Always close the run with the same moderation with which it was commenced; that is, never stop short, as this sudden arrest of action gives a most undesirable shock to the heart. The movements of running may easily be imitated in the house, while standing in one place, and simply lifting the feet in the same quick alternation from the floor.

=Mountain Climbing.=—The advantages of mountain climbing are manifold. The weight of the body has to be carried up a certain height. To accomplish this the work of the muscles is increased; the breathing must be deeper to satisfy the increased demands for oxygen; fresh air is admitted into the apices of the lungs, which do not, as a rule, participate in respiration. A more powerful action of the heart takes place, but care must be taken that this is not carried too far. Slow climbing, without any unnecessary waste of energy and with appropriate pauses, to allow the heart to recover, is advantageous. One should not talk too much while climbing. The dress should be suitable; the neck must be free and the shoulders not heavily weighted, so that they may be drawn back and the chest fully expanded.

=Swimming.=—Of all outdoor exercises for women, swimming is one of the most perfect. It not only calls into vigorous action most of the muscles of the body, but spares many of those muscles which are so commonly overworked, most of the work being performed by muscles which are so little used as to have become weak and flabby.

For instance, the extensors of the fingers and the hand, that are so constantly stretched in sewing and writing, are in constant use in swimming, while the corresponding flexors, the slaves of the needle and the pen, are relaxed. Again, the muscles passing from the shoulder-blades to the trunk, on which depends much of the erect carriage and strength of the chest, which have become wasted from disuse while the woman sat at the desk or bent over her sewing, are the very muscles by which the movements of the upper half of the body are executed, while all the muscles of the lower extremity are brought into use. Of especial value is the free movement of the hip-joint, a joint that is seldom moved with any degree of freedom from the time a girl leaves climbing trees, unless she has the advantage of special gymnastic training. The vigorous action demanded of the respiratory muscles greatly increases the chest capacity.

The body is lighter than the water, and is perfectly supported by it, so the weight is taken off the spine, and the muscles of the back are relieved from their normal state of tension. The head is the only part of the body that is held up by muscular action, and, in floating, even this is supported by the water.

The disadvantages arise from the fact that the temperature of the water is very much below that of the body, so that there is a greatly increased conduction of heat from the body, and, unless this loss is made good by exercise, there is very great danger of a chill. In most persons a prolonged stay in cool or cold water produces a liability to cramp.

During the month of August the temperature of the ocean reaches its maximum of 66.65° F. This is about 32 degrees below the temperature of the body. Upon entering the water the first effect noticed is a sensation of cold; this varies with the susceptibility of the individual, and the difference between the temperature of the water and the surrounding air. The skin assumes the appearance of “goose-flesh,” the face is pale and anxious, and the lips are blue; the pulse decreases in frequency, a sense of oppression is manifest, and there may be spasmodic shivering; that is, the first effect of immersion is to cause a contraction of the blood-vessels of the surface of the body. This should be quickly followed by a secondary reaction, in which there is a sensation of warmth, a quickened pulse, and an increase of energy. When, by taking the proper precautions, this reaction does not occur, it is a contraindication to sea-bathing and swimming.

If the immersion has been too prolonged, there is a second sensation of chilliness, a signal that the bather must leave the water at once.

The best time for bathing is between eleven o’clock in the morning and four in the afternoon, depending on the tide. No one should go into the water within two hours after meals, nor should she on leaving the bath proceed at once to the table, since digestion draws the blood from the periphery to the stomach, and to eat immediately after bathing is to lose most of the benefit of the saline treatment.

All should avoid cold-water bathing when fatigued, and swimmers ought to pay especial attention to this point, on account of the demand they are going to make on their muscular system; and on no account must one enter the water when in a perspiration; a moderate walk along the shore should be taken until the perspiration has subsided. These precautions are of the highest importance, and disregard of them may prove fatal.

Enter the water quickly until it reaches the waist, then plunge headlong, or cover the body to the neck. Care should be taken to wet the chest and abdomen immediately on entering the water, since these parts are the most sensitive to the impression of cold.

Every one should learn to swim, and those who cannot must move the arms and legs about vigorously. The duration of the bath should depend on the state of the health of the individual, on the state of the weather, and on whether the water is rough or calm. The average duration of the time spent in the water should be from three to fifteen minutes, the latter being the maximum time for any one. No benefit will accrue from spending a longer time than this in the water, and much harm may result.

The sea-bath should be followed by moderate exercise, in order to insure a perfect reaction, and to aid in expending the superfluous energy which sea-water imparts.

Swimming and sea-bathing should be avoided by persons who have weak hearts and a poor circulation, in whom the reaction after a plunge into cold water is never well established. Also by persons with heart or kidney disease, and by all feeble and old persons.

Persons with feeble constitutions, but with no actual disease, as in various forms of nervous disorders, insomnia, etc., generally derive marked benefit from sea-bathing.

Persons who are weak should walk and not plunge into the water. As in all other exercises, a determination on the part of the weak to equal the strong is a fertile cause of mischief.

=Horseback Riding as an Exercise.=—The advantages claimed for horseback riding are that it acts on nearly every muscle of the body, while the mind is interested and refreshed. An insuperable disadvantage to the majority of women living in large towns and cities is the enormous cost of the exercise.

The value of horseback riding for women has been greatly diminished by the very faulty position caused by the side-saddle, which produced a cramped position of the body and a tendency to lateral curvature of the spine. Then, too, women ride too tightly corsetted, thereby preventing much good that would otherwise accrue to the circulation and digestive organs.

When the woman rides astride, the body is held erect and in a natural position, and she sits much more firmly on her horse and, if not corsetted, it becomes an exhilarating and delightful form of exercise. The best results will probably be found in a neurasthenic class of women, who are not strong enough to take more active exercise, and for them it will be of decided therapeutic value to both mind and body.

=Rowing.=—This is one of the most beneficial of exercises; it has the advantages of scenery, freedom from dust, and companionship; it exercises equally both sides of the body and most of the muscles. It is an excellent exercise for strength, rapidity, and endurance.

In correct and graceful rowing there is a pendulum-like movement from the hips. The rower should sit with the trunk fully extended, the head up, the eyes to the front, the chest thrown forward, and the weight of the trunk equally distributed upon the two sides of her seat. The feet rest against the stretcher, the two hands should be near together, and should be held symmetrically at an equal distance from the body.

Stretching.—The body and extended arms are brought forward as far as possible. The spinal column should be kept extended, not bent so as to make a crooked back, and the trunk should be thrown forward from the hip-joints. When the stretch has reached its forward limit, the oar is dipped into the water just far enough to cover it; then immediately the pull begins, and it must be continued evenly to the end.

The Pull.—The body rises erect from the hips and swings backward. The hands should not reach the front of the chest until the body has passed the perpendicular and is sinking back. When the pull is finished, the hands are dropped and suddenly bent toward the wrists. This lifts the oar out of the water, and keeps its lower surface parallel with it; during the stretching forward, the oar is kept parallel with the water, so that it has not much resistance from the air.

The muscles brought chiefly into play are the long muscles of the back in the backward swing, and the abdominal muscles in the forward swing. But the muscles of the pelvis, thighs, and legs all have to work, likewise the muscles of the arms, chest, and shoulders. And it is one of the best exercises for developing the lungs and chest, as well as of strengthening the heart. Fatigue will be felt most in the muscles of the legs, hips, and arms, but the exertion is so well distributed that it causes much less fatigue than would otherwise be the case.

=Athletic Sports.=—Athletic sports possess three distinct advantages—they are played out-of-doors, and give an incentive to taking the proper amount of exercise; they are all team games, and so develop the social and coöperative spirit; and last, but by no means least, they afford a great deal of amusement and real recreation.

Formal and systematic gymnastics are essential for the development of the body and the correction of its defects; out-of-door exercise is excellent, but the solitary walk, climb, swim, or row leaves much to be desired, while in walking especially the mind is free to pursue the same trains of thought which with it was occupied at the desk, and so it fails to be properly refreshing to the mind and body. Whereas in all athletic sports the ego has to be pushed into the background, with all its interests; the day’s work left behind, and the entire attention concentrated on the play. This is a very distinct advantage to the individual.

Women at all ages take themselves and life too seriously. This is in all probability due to a defective early education; between the long school hours, home study, housework, and sewing, they had neither time nor opportunity to cultivate a love for play and games, and so the play instinct was not developed, and if not developed in youth, the chances are that it never will be. In middle and advanced age, when the stress and storm are at their height, nothing is so sure a restorative to overtaxed brains and overwrought nerves as games, sports, and a love of fun.

As a result of our unnatural mode of life in youth, it has come to pass that American women especially have been defrauded out of their birthright of the love of games and sports. Athletic games and sports are as essential to a scheme of education as are reading, writing, and arithmetic.

Other distinct advantages accruing to athletic games are that here the individual becomes acquainted with her powers and weaknesses. In formal gymnastics the movements follow each other in a regular sequence, through lines already carefully laid out; in games, on the contrary, no two plays or combination of plays are exactly alike. One can never tell what her opponent is going to do, and yet what one’s opponent does is so vital to the success or failure of the game that the player must decide quickly and accurately how that move in the game can best be met, so that intense concentration, quickness, alertness, prolonged attention, self-control, and even self-sacrifice are called for, for in the team game the individual interests must be submerged, in order that the side may win; and so the individual power, sense of responsibility, and an esprit de corps are developed, in a manner almost impossible in the same degree in any other way.

The principal outdoor games for women are croquet, lawn-tennis, hockey, golf, hand-ball, basket-ball, baseball, boxing, and fencing.

=Croquet.=—Of all these games, croquet is the mildest, and for that reason is a good beginning game for a woman who has always led a sedentary life, or for a woman who has become enfeebled through serious illness. It is also an excellent game for old age.

To be beneficial and not detrimental, the exercise must be very gradually increased, both in the length of time occupied and in the vigor of the movements. The muscles must be slowly built up and improved in tone, the lungs developed, and the heart strengthened.

Another advantage of croquet is that it is inexpensive and requires a limited amount of ground.

=Lawn-tennis.=—Tennis is a much more violent exercise than croquet, and is a game for young people and youth. Now, as to just what constitutes youth: it is altogether a question of the condition of the arteries, heart, and muscular system, and is not a question of years per se.

The game is moderately expensive; played with four, it is not at all violent. It is an excellent game for social purposes, and can be kept up until late in life, but it cannot be begun late in life. It has just the proper amount of variety, activity, and endurance to suit hundreds of people for whom croquet would be too mild, and for whom ball-games would be too severe.

=Golf.=—Golf is deservedly a very popular game at all ages. Perhaps the greatest drawback for the city dweller is the inaccessibility of the golf links and the great expense of the game.

It combines scenery, walking for several miles, some hill climbing, and a considerable amount of exercise for the right side of the body, particularly for the right arm, and the muscles of the right side of the back and chest. The great drawback, from the physical standpoint, is an overdevelopment of the muscles of the right side of the body, which, in the majority of people, are already better developed than those of the left side; the muscles of the left side of the body are brought very slightly into play.

While the distinct advantages of the game are combined with walking, the healthy body swings, the accuracy needed in making the drives, the distance of the drives, the variety of implements as well as of stroke, and many other features, and, further, it is a game that keeps one pleasantly employed in a company of one’s choosing for several hours.

=Hockey.=—Hockey is among the finest of games for most young people, and should rank at least third among games. It has most of the advantages of foot-ball, and many of the advantages of cricket. It involves a considerable amount of running and a great deal of real sport and fun.

=Basket-ball.=—This is another of the most popular games for young people, and possesses in a very great degree all the advantages of a team game. The confidence that follows a successful throw proves of considerable value, unless it leads to the carelessness of overconfidence. Faith in the ability to get out of a desperate situation in the tossing increases with success. This leaves the attention imperturbed, and one does not go to pieces. According to Mosso, movements develop the brain, and it has been repeatedly noticed that intelligence in animals increases with the increased motility of their extremities.

FOOTNOTES:

Superintendent of Dancing, New York Public Schools.

INDEX

Abdomen, protuberant, 344 causes of, 344 treatment, 45, 52, 298, 344

Abdominal exercises, 344, 346, 348 muscles, 344 development of, 344, 346, 348 flabby, 147 function of, 146, 344

Ablutions, 33, 34 cold, 34 hot, 33

Acne, 65-67 causes of, 65 treatment, 66

Air, amount breathed daily, 145 “bouquet” of, 149 chemical properties of, 149 country, 149 degree of moisture for house, 155, 156 impurities in, causes of, 152 cumulative effects of, 152, 153 injurious effects of, 153 indoor, 151 infection of, 150 overheated, injurious effects of, 155 pure, test of, 153 town, 149

Air, vitiation of, from combustion of lights, 152 from respiration, 152 from unhygienic conditions, 152

Alcohol, 127-135 absorption of, 129 anemia from use of, 131 as a food, 127, 128 cumulative effects of, 128 narcotic effects of, 128 physiologic action of, 127-130 obesity caused by, 132 on blood, 130 on brain activity, 134, 135 on digestion, 129 on heart and blood-vessels, 132 on kidneys, 133 on liver, 130 on metabolism, 129 on muscular system, 133 on nervous system, 127, 134, 193 on oxidation, interference with, 131 on self-control, 135 rub, directions for, 35

Alcoholic beverages, amount of alcohol in, 128

Alimentary canal, 80 microörganisms of, 220

Ambition, excessive, 234, 244

American men, improved physique of, 287 women, inferior physique of, 284

Amino-acids, 94, 105

Ammonia, aromatic spirits of, dose of, 218

Amylase, 94

Amylopsin, 94

Anabolism, 99

Anemia, causes of, 153

Anger, injurious effects of, 245

Animal food, 110

Anxiety, injurious effects of, 246

Arteries, description of, 139 effect of cold on caliber of, 29, 30, 140 of muscular work on caliber of, 139

Astigmatic chart, 208

Astigmatism, correction of, 208 injurious effects of uncorrected, 208, 343 test for, 208

Athletic games and sports, 318, 322, 370-373 advantages derived from, 318, 370-373 and municipal governments, 318 basket-ball, 373 benefits of, 319, 320 best suited for women, 321, 322 croquet, 371 ethical value of, 318-321 hockey, 372 lawn-tennis, 371

Attitude, correct, at desk, 165 in standing, 340 faulty, injurious effects of, 164, 342, 343

Auto-infection, 170

Auto-intoxication, 102

Autosuggestion, 244

Avocation, 198-200 nature of, 198 physiologic necessity for, 200

Back, muscles of, 301, 302 exercises for, 345, 346, 350, 351 function of, 301, 302

Bacteria, action of sunlight on, 151 intestinal, 97 rôle played by, 150

Bacterial flora, 159, 220

Baldness, causes of, 72 treatment for, 72-74

Basket-ball, 373

Baths, action of, in health, 23, 58 alkaline, 37 cold, 29-33 contraindications to, 31, 37 heat loss in, 30 physiologic effects of, 29 reaction after, 30, 31 tonic effect of, 29, 32, 33 training for, 59, 60 dip, 36 contraindications to, 37 duration of, 36 temperature of, 36 effects of, 23 electric-light, 44-46 directions for, 44, 46 indications for its use, 45, 222 foot, 39 directions for, 39 indications for, 39 mustard, 183 friction after, 31 hot, 28, 29 effects of, 28 reaction after, 29 restorative effects of, 29 neutral, effects of, 29, 33 temperature of, 29 proper time for, 59 Roman, 43 Russian, 42 contraindications for, 43 indications for, 43 saline, 37 as cleansing agent, 38 salt ablution, 41 indications for its use, 41 method of taking, 41 shower, or rain douche, 38, 39 cold, 38, 39 directions for, 38 effects of, 39 hot, 38 indications for, 39 neutral, 38 temperature of, 38 sitz, 40 duration of, 40 indications for, 41 temperature, 40 sponge, 33, 34 tub, 34, 36 full, 36 contraindications to, 36 half, 35 temperature of cold, 36 of hot, 36 of neutral, 36 Turkish, 42-48 contraindications for use of, 44 essential features of establishment, 42 indications for its use, 44 loss of weight from, 46 method of procedure, 42, 43 necessity for cold water drinking, 42 varieties of, 33

Bathtub hose, fallacy in use of, 39

Bedrooms, ventilation of, 156

Bile, action of, 92

Bladder, 179 capacity of, 179 frequency of emptying, 179 location of, 179

Blood, 142 corpuscles of, 130, 142 distribution of, 142 functions of, 26, 130, 142 length of time for passage through body, 141 thinness of. See Anemia. vascular areas of, 27, 29

Body, balance and carriage of, 308, 322, 355 common defects in, 309 fatigue of, 193 position of, 164, 165

Boracic acid, solution of, 214

Boxing, 353

Brain and nervous system, 184-188 blood supply, during sleep, 193 development, of 189, 228-230, 233, 241, 295, 320 fatigue of, 185 effect of body fatigue on, 194, 221, 316, 317 functions of, 184 habit and automatism, 186 master organ of body, 184 physiology of, 187 repair of, 185, 186 rest of, 193, 197 workers, average of life of, 233

Brains vigorous and strong bodies, 290, 292

Breathing, art of, 167 difficult, treatment of, 167 exercises. See Respiratory. normal, 166 types of, 167

Bromid mixture, prescription for, 218

Bronchial tubes, 143

Bronchitis, cause of, 150 chronic, cure of, through exercise, 168, 169

Capillaries, 139

Carbohydrates, absorption of, in intestines, 95 as protein protector, 100 physiologically economic, 107

Carriage, good, exercises for, 348, 354

Cataract, 215

Character, formation of, 231, 238, 241 influenced by example, 228, 238 mental poise, 234 power of will, 242

Cheese, indigestibility of, 112

Chest, description of, 138 development of, 344, 356, 362 exercises for, 346, 349, 351, 353, 354 importance of good, 147 flat, causes of, 165, 261, 265, 309 corrective exercises for, 165-168 measurements minimum under arm, consistent with good health, 147 relation between height, weight, and, 148

Chest weights, exercises with, 353, 354 for arms, 354 for chest expansion, 354 for shoulders, 354 rules for taking, 353

Chilliness, cause of, 146

Chlorids, 101

Chyme, 90

Circulation, maintenance of equilibrium, 143 mechanics of, 138-142

Circulatory apparatus, 139 system, 137

Clothing, measurements for, 164 suspension of, from shoulders, 164, 282

Clouston, necessity for definite occupation, 248

Clubs, literary, 199 women’s, benefits of, 199

Clysters, colo-, 53 directions for, 53, 54

Cold, effects of prolonged application of, 30 physiologic effects of, 29-32, 139, 140 reaction following, 30, 31 condition unfavorable to, 31 how promoted, 30, 31 injurious effects following poor, 32 tonic effects of, 32, 33

Colds, causes of, 151, 153, 156 common, 170 contagiousness of, 163 frequency of, 170 reinfection from, 170 relation of, to influenza, 169 to pneumonia, 169 to tuberculosis, 169 treatment of, 145, 170, 171 prescription for, 171 quinin in, 171

College life, advantages of, 232, 233 discipline of, 233 Vassar, 235 woman’s medical, 235

Coloclysters, directions for, 53, 54

Colon, 96

Color blindness, 215

Complexion, 57, 58 care of, 61-63 good, 57, 58 sallow, 64

Conjunctivitis, causes of, 213 granular. See Trachoma. symptoms of, 214 treatment of, 214 acute, 214 chronic, 214

Constipation, 102 causes of, 103, 104, 344 chronic, 104 injurious effects of, 220 appendicitis, 102 autointoxication, 102 hemorrhoids, 102 uterine displacements, 102 treatment, 52-54, 103

Corns, treatment, 79 varieties, 78

Corsets, 255, 256, 275 abdominal, 269, 270 crusade against, 259 curved front, 261, 262 directions for adjusting, 274 effect on lung capacity, 261, 262 on muscles, 264-268 on thorax, 260 history of, 257-259 hygienic, 269 influence on female body, 260-270 injurious effects of, 260-269 relation to abdominal and pelvic disorders, 262-264 straight front, 268, 269 tight lacing and, 260, 261, 274 wearing by young girls, 270-272 what style is least injurious, 272-274

Cosmetics for the face, 63, 64

Cough, function of, 169

Country folks, outings by, 200 recreations for, 199

Crampton, Dr., and school athletics, 287

Croquet, 371

Dance, arm movements, 359 combination hand and foot movements, 360 figures of, with simple exercises, 357 fundamental positions of hands and feet, 357 simple exercises, using fundamental positions, 359

Dancing, 289, 326 aim of, 354 benefits of, 354-357 esthetic and classic, 354-357 requisites for, 354 society, 355

Dandruff, 70-72 causes of, 70 contagiousness of, 71

Deafness, causes of, 163 prevention of, 163

Debility, signs of, 216

Desk, correct attitude at, 165

Development, necessity for good, 298, 311, 314 symmetric, 292, 315

Diaphragm, 141, 142, 144, 261 relative importance of, 144, 147, 262

Diet, balanced ration, 115 finical, 172 importance of fats in, 107, 112 of varied, 116 in sedentary occupation, 113 in tropics, 121 maintenance, 109 practical facts for guidance, 115 regulation of, with reference to minimum expenditure, 122 relation to various conditions, 112 brain workers, 113 children, 113 muscular work, 113 sex, 113 temperament, 113 tuberculosis, 172

Dietaries, balanced ration, 115 in health, 66 in tropics, 121 practical facts for guidance, 115 standard, 109

Dietetics, defined, 109

Digestion, defined, 80 controlling factors in, 83 mechanical, 87 psychic aspect, 85 tone, 87 gastric, 89 absorption of food, 92 chemical changes, in, 98 mechanics of, 90 intestinal, 92 absorption of food, 94 bacteria, 97 mechanics of, 96

Digestive fluids, 92-94 bile, action of, 92 gastric juice, 89 intestinal juice, 92 pancreatic, 93 saliva, 88 succus entericus, 94 system, 80 tract, 80

Discipline, 228, 229, 232

Disinfectants, carbolic acid, 175 formaldehyd, 174, 175 sulphur, 174

Disinfection after tuberculosis, directions for, 174, 175

Douche, 46-48 application of, mass, 47 pressure, 47 temperature, 47 cold, contraindications to, 48 long applications, 47, 48 mechanical effects of, 47 physician’s prescription for, 48 physiologic effects of, 48 fan, 47 horizontal jet, 47 neutral, indications for, 48 rain, 38, 39 directions for, 38 effects of pressure in, 39 rationale of, 47 Scotch, 47 temperature and its effects, 47 neutral, 48

Dress and woman’s physical deterioration, 252-282 corsets, 257-275 gymnastic, 336

Dress, history of woman’s, 252-259 French, 255-259 Greek, 252-254 mediæval, 254-256 renaissance, 256, 257 Roman, 253, 254 shoes, 275-277 street, winter, 282

Drudgery, joyless, 198

Dust, its relation to disease, 149

Ear, 162 ache, treatment of, 164 description of, 162 douching, 56 wax, 163 removal of, 163

Eczema, 65 chronic, 65 seborrheic, 71 causes of, 72 symptoms of, 71 treatment, 73, 74

Education and the health of girls, 234 college, 232 discipline, 232, 233, 320 effect on home, 237 on physical health, 234, 236 higher, of women, 234-237 President Eliot on, 235-237 mental development, 228-232, 320 faculties, balancing of, 234 habits, 186, 187 moral sense, 230, 231 physical, influence on health, 310-316, 324 religious instincts, 231 self-control, 229 truthfulness, 228, 229

Eggs, digestibility of, 110 nutritive value of, 110

Electric-light baths, 44, 46 comparison of, with other heat procedures, 44 description of cabinet, 44 indications for use of, 45 length of stay in, 44 reduction of weight through, 46 symptoms of too prolonged stay in, 46 treatment, finishing, 45

Eliot, President, on higher education of women, 235-237

Emotional nature, 230, 231

Emotions, depressing, 246 physical effects of, 246 the natural, 226, 227, 230, 231 violent, 243

Employees, care of, 324, 357

Enemas, 53, 54 injurious effect of daily, 54

Energy, 99

Environment, 237-240 friends, 238 harm done by bad, 238, 239 literature, 239, 240 toilet, 237, 238

Enzymes, action of, 84 defined, 84

Erepsin, 94

Eustachian tube, 162

Exercise after eating, 316 after fasting, 335 and amusement, 357, 370 benefits, of, 311 312, 313, 323-325 effects of, on brain development, 291 on character, 291, 320 on heart and lungs, 295, 310 on muscles and blood-vessels, 293, 294, 295, 312 gradual training in, 312 heart’s need of, 310 increase of red blood-cells through, 294 length of time for, 334, 362 outdoor, horseback riding, 328, 368 mountain climbing, 365 rowing, 369, 370 running, 341, 364 swimming, 365-368 walking, 362-364 passive. See Massage. physiology and pathology of, 292, 311, 312 regularity in, 288, 335, 362 rules for taking, 334-336

Exercises, corrective, abdominal, 346, 348, 350, 352 alternate kneeling, 348 arms, 351, 353, 354 balancing, 349 back, for muscles of, 346, 350-352 carriage, 348 chest, 351-354 for developing various regions of the body, 341-354 for extending depth of, 349 forward projection of, 346 hips, 352 legs, 347, 351, 352 poise, 348 respiratory, 345 rope pulling, 351 shoulder-blade, 345, 346 spine, 347 squatting, 347 standing, correct attitude in, 340 swimming, 351 thighs, 351 trunk flexions, 352 lateral, 349, 352 waist, 349, 351 exhaustion, recovery from, 293, 294 free, rules for taking, 343 of endurance, 292, 293, 295 of strength and skill, 292, 293, 295

Exhaustion, injurious results of, 193, 194, 197, 221 recovery from, 294 symptoms of, 194-196

Eyes, 204-211 care of, 212 healthy, 209 injuries to, 213 interruption of work of, 209, 210 protection of, 211 removal of foreign bodies from, 213. See Visual apparatus.

Eye-strain, 204 general symptoms of, 209 local symptoms of, 209 mechanism of, 209 prevention of, 210

Face as index of health, 57 cleansing of, 61 dryness of skin of, 62 lotions, 62 massage of, 67 powders, 63, 64 protection of, 63 steaming, 67 use of cosmetics, 63 of soap, 62

Facial blemishes, 65-67 eczema, 65 causes of, 65 general treatment, 66 freckles, 64 liver spots, 64 pimples and acne, 65 causes of, 65 treatment of, 66 sallow complexion, 64 treatment, 66 wrinkles, 67-69

Far-sightedness, 207

Fat, 107, 112 as protector of protein, 100

Fatigue, undue, 294 causes of, 199, 303, 304 danger signal, 193 economic waste of, 194 effect of brain, on body fatigue, 316, 317 effect of, on nerve cells, 192 mental symptoms of, 192 muscular, 303, 304 normal, 192 recovery from, 294 toxins of, 190-192, 203 treatment, 222, 305

Fear, 227 forms of, 227 physical effects of, 227, 244 universality of, 227

Feet, care, of, 78 corns, treatment of, 79 ingrowing nails, 78 perspiration of, 78 protection of, 276, 277

Female form, relative proportion of, 296 generative organs, 179 Fallopian tubes, 179 function of, 179 ovaries, 179 physiology of, 179 uterus, 180 functions of, 180 respiratory movements of, 180

Fencing, 353

Food, absorption of, from intestines, 94 from stomach, 92 amount required, 104 animal, 110 breads, defective method of preparation, 120 carbohydrates, 107 physiologically economical, 107 potatoes, 111 rice, 111 wheat flour, 111 chemical changes in, in stomach, 89 classification of, 105 digestibility of, 110 beef, 110 buttermilk, 111 chicken, 110 eggs, 110 koumiss, 111 milk, 111 mutton, 110 pork, 110 economics, 122 relation to social welfare, 114 fat, 107, 112 heat value and digestibility, 110 indigestible combinations, 119 influence of, on secretion, 98 iron, 102 mineral substances, 107 preparation of, 119 proteins, 105, 115 foods rich in, 115 values, 124-127 variety of, 116 vitamins, 108

Food-stuffs, carbohydrates, 107 as protein protectors, 100 classification of, 105 daily amount required, 66 fats, 107, 112 as protein protectors, 100 mineral substances, 107 proteins, 105 as source of energy, 105 salt, 101 water, 100

Foot, configuration of, 337, 338 description of, in walking, 338-340

Freckles, 64

Friction, mechanical effects of, 31, 306

Friends, choice of, 238 molding effects of, 238, 239 requirements for, 239

Gaches-Sarraute, Madame, hygienic corsets, 269

Games as supplement to gymnastics. See Athletic games and sports.

Gastric juice, 89

Golf, 372

Greek costumes, 252-254

Gymnasium in campaign against disease, 323-325 Vassar College, 325

Gymnasiums, 336, 337

Gymnasiums against disease, 312, 313, 323-325 and factories, 324, 325, 357 and women’s colleges, 325

Gymnastic dress, 336

Gymnastics, benefits from, 314-316 for symmetric development, 315 medical, 314 physical examination for, 326, 327 practice of, 314 versus athletics, 313

Habit and automatism, 186

Habits and disease, 244 age limit for, 186, 187 bad, 186

Hair, 70-76 brushing, 73 care of, 72-74 cutting of, 74 dandruff, 70 description of, 70, 71 dressing, 74 gray, 75 causes of, 75 treatment of, 75 premature thinness of, 70 treatment of, 72, 73 scalp, dry, treatment of, 74 massage of, 74 seborrheic eczema, 71 shampoo, 73 treatment of, 73

Hair-brush, 73, 74 care of, 74

Hancock, Dr., physical training for women, 286

Hands, care of, 76, 77 chapped, 76

Hands, nails, care of, 76 cleansing of, 77 infection from lack of cleanliness, 77

Headache, 216-219 causes of, 209, 216, 217, 221 symptoms of, 217 treatment of, 217-219 varieties of, 217 neuralgic, 217

Health, good, and vacations, 201, 202 evidences of, 215

Hearing, impairment of, causes of, 163

Heart, description of, 139 frequency of beat, 140 functions of, 139 location of, 139

Heart’s need of exercise, 310

Heat, animal, 26 dissipation of, 26 physiologic effects of, 27 production of, 26, 27, 303, 308

Height, weight, and chest measurements, relative proportion of, 148, 297

Hemorrhoids, 102

Hereditary predispositions, 225

Heredity, influence of, on health, 224-226

Hockey, 372

Hormones, 89

Horseback riding, 328

Hot-water bottle, action of, 29

Houses, degree of moisture of air of, 155 disinfection of, after tuberculosis, 174, 175 effects of gloomy, 238 temperature of, 155 ventilation of, 151-155

Hydrotherapy defined, 23 value of, 23. See Baths and Douches.

Hygiene of mind, 224-251

Hygrometer, 156

Idleness as cause of nervous prostration, 223, 247 Thomas on ill effects of, 248, 249

Industrial training of women, necessity for, 247

Infectious diseases, 169-175 bronchitis, 159, 160, 168, 169 causes of, 149-151, 153, 169 common colds, 159, 169-171 influenza, 159, 169, 170 pharyngitis, 151, 159, 160

Influenza, 169 cause of, 150, 159 relation of, to pneumonia, 171 to tuberculosis, 169, 173

Ingrowing toe-nails, causes of, 78 treatment of, 78

Inhibition, 240-242 importance of, 242 training in, 241

Insomnia, 196 causes of, 194, 196, 220 injurious effects of, 203, 219 treatment of, 39, 204

Intestinal bacteria, 97

Invertase, 94

Iron, 102

Irrigations, vaginal, 54-56

Katabolism, 99

Kidneys, description of, 175 diseases of, treatment of, 52 function of, 175-179

Kidneys, function of, relation of, to skin and lungs, 176

Knee-chest position, description of, 53

Lactase, 94

Lamp shades, 211, 212

Larynx, 143

Laughter, physiologic necessity for, 200, 201

Life, prolongation of, 132, 313

Lighting, artificial, 211, 212 natural, 212

Lipase, 94

Literature, 239, 240 molding influence on the mind, 239 taste for, formed in youth, 240

Lungs, 143 description of, 143 frequency of diseases of, 137 good development of, 137, 311 exercises for, 165-168, 345, 349, 353 hygiene of, clothes in relation to, 164 relation of, to good health, 146 secretion of, 145 ventilation of, 165-168 vital capacity of, 148 weakness of, causes of, 137

Maltase, 94

Massage defined, 304 benefits of, 304-306 mode of procedure, 307 movements of, 306 friction, 306 grasping and pinching, 306 striking, 307 stroking, 307 vibration, 307 rise of temperature after, 308 time for giving, 307

Mastication, 82, 88

Meats, digestibility of, 110 nutritive properties, 110

Medical examination blank, 330

Menstruation, 181-183 anomalies of, 183 painful, 183 profuse, 183 scanty, 183 suppressed, 183 treatment of, 182, 183 hygiene of, 181 normal, average duration of, 181 character of, 181 cold baths during, 181, 182 exercise during, 182 premonitory symptoms of, 181

Mental activity, attitude and bodily function of, 242 depression, 231 development, 189, 190, 228-232, 233, 241 and physical training, 290-292, 295, 315, 320 disorders of adolescence, 231 emotions, exhausting nature of, 245-247 faculties, balance of, 234 habits, 186, 187 hygiene, 224-247 hurry, effect of, 190 qualities, 228

Metabolism, 98 cumulative effects of impure air on, 153 effect of nitrogenous diet on, 99 water and, 100

Microörganisms in intestinal canal, 97

Migraine, treatment of, 218

Milk, digestion of, 111

Mind hygiene, relation of, to physical health, 224-251, 320 subconscious, 238

Mineral substances, 107 Vittel, 51

Moral sense, 230, 231

Mothers as educators, 224 exhausted, 197

Mountain climbing, 365

Mouth, care of, 82 cleansing of, 82

Muscular system, 298-304 action of muscles of abdomen, 300 of back, 301 coördination, 304 development prevented by corsets, 260, 261, 264-268, 270, 271 energy, 303 fatigue, 303 heat production, 303

Nasal catarrh, causes of, 159 general treatment, 151 local, 160, 161 prevention of, 160 douche, 161 passages, obstruction of, 158 sprays, 160 prescriptions for, 161

Nature’s restoratives, 196-200 recreation, 198, 200 rest, 197 sleep, 198, 202, 203

Near-sightedness, causes of, 206, 207 correction of, 207

Nervous breakdowns, prevention of, 197, 199, 201 disorders, causes of, 216 functional, 215, 223 headache, 216-219 neurasthenia, 219 system as balance of power, 184 brain as master organ of body, 184 function of, 184 physiology of, 187 cerebrospinal nerves, 187 spinal cord, 187 sympathetic, 188

Nervousness, 196 causes of, 196 treatment of, 305

Neurasthenia, 219-223 causes of, 219, 220 rational treatment, 221-223, 305 symptoms of, 221

Nitrogenous waste products, 106

Nose, care of, 157 functions of, 157

Obesity, causes of, 132, 298 treatment of, 45, 52, 298, 344

Occupation, definite, a physical necessity, 247 Clouston on, 248. See Vocation. sedentary, 165

Optical defects and their correction, 206-209 astigmatism, 208 hyperopia or far-sightedness, 207 myopia or near-sightedness, 206 causes of, 207, 209 treatment of, 207 presbyopia or loss of accommodation, 207

Outdoor exercise, 362 daily length of time for, 362

Overwork, 193, 194 danger signals, 193 signs of, 194-196 stimulants in, 193 worry and, 195

Overworked class, rest treatment for, 222, 223

Oxygen, importance of, 145

Palate, soft, 158

Pancreatic juice, 93 rennin, 93

Perspiration, daily amount of, 26 effect of, on tone of skin, 29 rate of increase in hot baths, 28

Pharynx. See Throat.

Physical efficiency, 11 an exact science, 13 marks for, 13, 317 reflex effect of group impairment on organism, 19 standardized percentage table, 14, 328 statistical study, 15 wisdom of, 11 exercise, rules for, 334-336 measurements, record for, 327, 334 status of women of to-day, 19 training among the ancients, 283, 284, 289 before twelve years of age, 333 dancing, 289, 326 examinations for, 326, 327

Physical training for invalids, 334 improved physique from, 286, 325 influence on life and health, 290 key to health and beauty, 283-322 of girls, 286, 289, 321, 333 of Japanese women, 286 report of Royal Commission on, 288

Physique, good, through physical training, 333 improved, of American women, 287 of school children, 287

Play, adult, 288

Pleasure seeking as the object of life, 189, 247, 249

Pneumonia following influenza, 169 mortality from, 171

Potatoes, 111

Prosecretin, 92

Proteins, 105

Pulley weights, exercises with. See Chest weights.

Pulse, frequency of, 140

Reading, distance of book from eyes, 165 fine type, 212 hygienic precautions, 212, 213 length of line, 212 position of reader in, 212

Recreation, necessity for, 220

Religion, 232

Religious instincts, 231, 232

Rennin, pancreatic, 93

Respiration during sleep, 166 forced, benefits of, 165, 166 impediments to normal, 164

Respiration, mechanics of, 138, 141 normal, relation to body heat, 146 types of, 167 costal, 167 diaphragmatic, 167 thoracic, 167 vitiation of air in, 152

Respiratory exercises, 165-168, 345 beneficial results of, 311 best time for, 166, 167 dress for, 166 frequency of, practice of, 166 system, 137-157 air cells, 143 bronchial tubes, 144 expiration, 143 inspiration, 143 forced, 144 function of abdominal muscles, 146, 344 larynx, 143 lungs, 143 hygiene of, and relation to general health, 146 secretion of, 145 vital capacity of, 144 thorax, 138 trachea, 143

Rest, 197 days of, 200, 201 proper way to, 197, 198 regularity of, 197

Rice, 111

Roman baths, 43

Rowing, 369

Running, 293, 364 age limit for, 365 benefits of, 310 rules for, 341

Saliva, 88

Salt, common, 101 normal, solution, 53 sea, 41

Sargent, Dr. Dudley A., 284, 285, 287, 317, 321

Scalp, massage of, 74

Sebaceous glands, function of, 25 infection through, 25

Secretin, 92

Self-control, 229, 230 difficulty of, 229 standards aimed at, 229 training in, 230

Semiconstipation, 102

Senility, causes of, 133

Sewing, hygienic precautions in, 212, 213

Shoe, 275-277 compression of foot by, 275 flat heels, 276 French heels, 277 awkward gait due to, 277, 339 deformities caused by, 277 injurious effects of, 277 proper length of, 276 soles of, 276

Shoulder-blade exercises, 345

Shoulders, round, and inequality of height of, 342 causes of, 342 corrective exercises for, 345, 346

Sims’ position described, 53

Skin, absorption through, 28 care of, 57-69 description of, 24, 25 diseases, acne, 65 eczema, 65 treatment of, 66 functions of, 25 respiration through, 28 rôle played in maintaining body temperature, 26 sebaceous glands, 25 sweat glands, 25 perspiration, daily amount of, 26 temperature of, 31 tone of, 25

Skirt, walking, 202-204

Sleep, 202-204 amount necessary, 196, 203 dreamless, 204 favorable conditions for, 204 habits of, 198, 203 physiologic necessity for, 185, 192, 193, 203

Sleepiness, causes of, 203

Soap, 58 castile, 61 sand, 61 tincture of green, 73

Social instincts, 226 at school age, 226 right training of, 241

Sore throat, prevention of, 160 treatment of, 160, 161

Spinal cord center of reflex acts, 187 curvature, 309 causes of, 164, 342, 343 general treatment for, 343

Spine, muscles of, exercises for strengthening, 347

Spirometer, 148

Sponge as article of toilet, 33

Spray apparatus, description of, 160 liquids for, 161 oil, formula for, 161

Standing, common defects in, 340 correct attitude in, 340

Steapsin, 94

Stocking supporters, 278

Stockings, evils of short, 277

Stomach, chemical changes in food in, 89 description of, 89 location of, 89

Street dress, winter, 282

Styes, treatment of, 215

Success defined, 249 elements of, 249 lack of, 250 mental condition and, 250 psychology of, 249-251

Succus entericus, 94

Sugar, absorption of, in intestines, 95

Sunlight, action on respiration, 149 on tubercle bacillus, 151

Swimming, 365-368 contraindications to, 368 exercises, 351 pool, temperature of, 326 rules for, 366-368

Swift, Prof., theories regarding children, 228, 233 fighting among boys, 233

Tea, effect of, on digestion, 119 proper way to make, 120

Teeth, 82 care of, 82, 83 cleansing of, 83 tartar, 83 tooth-brush, 83

Temperament, 225, 226 arthritic, 226 nervous, 225 temptations of, 226 phlegmatic, 226

Temperature for house, 155 normal body, 27, 28 how maintained, 28 mouth, 28 rectum, 28 surface, 31

Thomas, Prof., on effect of idleness, 248 on necessity of definite vocation, 249

Throat or pharynx, 137 bacterial flora in, 151 description of, 158 diseases of, causes of, 158 effect of lowered vitality on, 151 importance of healthy condition of, 151, 159 pillars of, 158 sore, prevention of, 160 treatment of, 160, 161

Toe-nails, ingrowing, 78

Tonsils, chronic enlargement of, 159

Trachea, 143

Trachoma, 214, 215

Tropics, dietary in, 121

Trypsin, 93

Tubercle bacillus, 150 destruction of, 174

Tuberculosis, causes of, 137, 150, 309 diet in, 172 disinfection after, 174, 175 expectoration in, 150, 173 infection in, 150, 173 source of, 173 mortality in, 137 prevention of, 171-174

Turkish baths, 42-44 cold plunge, 43 contraindications to, 31, 37 contraindications for their use, 44 essential features of establishment, 42 harmful results of too prolonged stay in, 42 indications for their use, 44 methods of procedure, 42-44 necessity for cold water drinking, 42 physician’s prescription for, 43 shampoo, 43 steam room, 43 contraindications for use of, 43

Underclothing, combination suits, 280 winter, 278-281 equestrian tights, 280 essential qualities of, 278

Urea, 106

Uric acid, 106 treatment of, 45

Urinary excretory apparatus, 179

Urine, 178 daily amount of, 178 secretion of, 176 specific gravity of, 178 toxicity of, 178, 179 urea, 178 uric acid, 178 value of study of, 178

Uvula, relaxation of, 158

Vacations and health, 201, 202 resorts, requisites for, 202 rules for, 202

Vaginal irrigations, 54-56 directions for, 54, 55 indications for use of, 55

Vassar College, 235 gymnasium, 325-328

Veils, 210

Ventilation, 151-155 method of, 154 necessity for indoor, 151 hourly amount of fresh air needed, 151 of bed-clothes, 157 of bedrooms, 156 of houses, 151-155 of lungs, 165-168

Vision, defective. See Optical defects.

Visual apparatus, 205, 206 accommodation, mechanism of, 206 conjunctiva, 205 description of, 205 eyeball, 205 eyelashes, 205 eyelids, 205 image, formation of, 206 iris, 205 function of, 206 lachrymal glands, 205 tears, function of, 205

Vitamins, 108

Vocation, physiologic necessity for, 247 Clouston on, 248 Thomas on, 248, 249

Waist exercises, 349, 351, 356

Walk, listless, bad effects of, 364

Walking, clothing for, 282, 363 effect of speed in, 293 on blood-vessels and muscles, 363 effect of, on heart and lungs, 362 position of feet in, 341 skirt, 281 proper length of, 281

Walks, rules for long, 364

Wash cloths, care of, 61 danger of infection from, 61

Waste products, nitrogenous, 106

Water and metabolism, 100 internal use of, 48-52 action on digestion, 50 on heart and blood, 50 at meals, 50, 51 boiled, 49 classification of temperature of, 28 cold, contraindications to, 52 infection, vehicle for, 49 mineral, 118 physiologic effects of, 28 therapeutic indications for, 50-52 time required for its absorption, 50

Weichardt, Dr., experiments on guinea-pigs, 191

Weights for women, table of, relation between height and, 296, 297

Weisse, Dr., table of weights, etc., 296, 297

Will, education of, 241-245 influence of, on conduct, 241, 242 inhibition, 240-242 obsessions, overcoming of, 241 power of, and strong muscles, 291, 292 training of, 241

Women, American, cause of inferior physique of, 284-286 average height of, 298 higher education of, 234-237 in business activities, 237, 248 Japanese, 286 non-occupation of, 248, 249 noted sovereigns as mothers, 247 physical status, 19

Woolen undergarments, 279, 280

Work, hygiene of, 188 number of hours allotted to, 194 philosophy of, 188 physiologic necessity for, 189

Worry, 195, 196 defined, 245 results of, 246

Wrinkles, 67-69 causes of, 67, 68 results of, 68, 69

Writing, use of typewriter, 165

Transcriber’s Notes

pg 93 Changed: the acidity of the gastic juice to: the acidity of the gastric juice

pg 99 Changed: the only difference beteen man to: the only difference between man

pg 112 Changed: weight, occupation, idisoyncrasies to: weight, occupation, idiosyncrasies

pg 122 Changed: It is is better to take dinner to: It is better to take dinner

pg 175 Changed: and the woodword repainted. to: and the woodwork repainted.

pg 201 Changed: kind of place one choses to: kind of place one chooses

pg 213 Changed: but if the susbtance lodges to: but if the substance lodges

pg 247 Changed: excluding women, who are fulfiling to: excluding women, who are fulfilling

pg 254 Changed: use of cosemtics was introduced to: use of cosmetics was introduced

pg 267 Changed: take place at the hip-joints to: takes place at the hip-joints

pg 272 Changed: is divided into three clases to: is divided into three classes

pg 284 Changed: national games. Xenophen says to: national games. Xenophon says

pg 284 Changed: husbands to war, and exhibited intances to: husbands to war, and exhibited instances

pg 329 Changed: cheast measurements, yet with the physical to: chest measurements, yet with the physical

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