file which includes the original illustrations4 ,see #acegd-;h4htm or #acegd-;h4zip3 7https3_/_/www4gutenberg4org_/dirs_/#a_/ c_/e_/g_/acegd_/acegd-;h_/#acegd-;h4htm7 or 7https3_/_/www4gutenberg4org_/dirs_/#a_/ c_/e_/g_/acegd_/acegd-;h4zip7 ,,keeping ,,fit ,,all ,,the ,,way ,how to ,obtain and ,maintain ,health1 ,strength and ,efficiency by ,,walter ,,camp ,illustrated with ,many ,photographs ,taken under the ,direction of the ,author #aiai ,illustration3 ,,three ,,pioneers ,,in ,,senior ,,service ,,work ,left to right3 ,colonel ,ullman1 ,president1 ,chamber of ,commerce1 ,new ,haven1 ,connecticut2 ,ex-,president ,william ,h4 ,taft1 and ,walter ,camp4 ,,table ,,of ,,contents ,,introduction ,,an ,,american ,,citizen',s ,,creed ,,part ,i4 ,,keeping ,,fit ,,all ,,the ,,way ,,chapter ,i ,,chapter ,,ii ,,chapter ,,iii ,,chapter ,,iv ,,chapter ,v ,,chapter ,,vi ,,part ,,ii4 ,,the ,,daily ,,dozen ,,chapter ,,vii ,,chapter ,,viii ,,chapter ,,ix ,,chapter ,x ,,chapter ,,xi ,,chapter ,,xii ,,chapter ,,xiii ,,introduction ,the number of men who keep fit in this country has been surprisingly few1 while the number of those who have made good resolutions about keeping fit is astonishingly large4 ,reflection upon this fact has convinced the writer that the reason for this state of affairs lies partly in our inability to visualize the conditions and our failure to impress upon all men the necessity of physical exercise4 ,still more1 however1 does it rest upon our failure to make a scientific study of reducing all the variety of proposals to some standard of exceeding simplicity4 ,present systems have not produced results1 no matter what the reason4 ,hence this book with its review of the situation and its final practical conclusions4 ,,an ,,american ,,citizen',s ,,creed ,i believe that a nation should be made up of people who individually possess clean1 strong bodies and pure minds2 who have respect for their own rights and the rights of others and possess the courage and strength to redress wrongs2 and1 finally1 in whom self-consciousness is sufficiently powerful to preserve these qualities4 ,i believe in education1 patriotism1 justice1 and loyalty4 ,i believe in civil and religious liberty and in freedom of thought and speech4 ,i believe in chivalry that protects the weak and preserves veneration and love for parents1 and in the physical strength that makes that chivalry effective4 ,i believe in that clear thinking and straight speaking which conquers envy1 slander1 and fear4 ,i believe in the trilogy of faith1 hope1 and charity1 and in the dignity of labor2 finally1 ,i believe that through these and education true democracy may come to the world4 ,part ,i ,,keeping ,,fit ,,all ,,the ,,way ,,chapter ,i ,it has long been a startling fact regarding ,americans that so soon as their school-days were over they largely abandoned athletics2 until1 in middle life1 finding that they had been controverting the laws of nature1 they took up golf or some other form of physical exercise4 ,the result of such a custom has been to lower the physical tone of the race4 ,golf is a fine form of exercise1 but in an exceedingly mild way4 ,no one claims that it will build up atrophied muscles nor1 played in the ordinary way1 that it will induce deep breathing2 nor1 except in warm weather1 that it will produce any large amount of skin action4 ,hence it is easy to imagine the condition of the man who at the end of his 'teens gave up athletics1 and then did nothing of a physically exacting nature until he took up golf4 ,now if in addition to his pastime and relaxation he will do something in the way of setting-up exercises to open up his chest and make his carriage erect1 thus enabling his heart and lungs to have a better chance1 he will more than double the advantages coming from his golf4 ,he will then walk more briskly and will gain very much in physical condition4 ,,nature ,a ,,hard ,,mistress ,one thing that our middle-aged men1 and in fact many of us who have not yet reached that way mark1 have entirely forgotten is that ,nature is very chary of her favors4 ,our primal mother is just and kind1 but she has little use for the man who neglects her laws4 ,when a man earns his bread by the sweat of his brow she maintains him in good physical condition4 ,when he rides in a motor-car instead of walking she atrophies the muscles of his legs1 hangs a weight of fat around his middle1 and labels him out of the running4 ,if he persists in eating and not physically exerting himself1 she finally concludes that he is cumbering the earth1 and she takes him off with ,bright's or diabetes4 ,it does not do him any good to tell her that he was too busy to walk and so had to ride1 or that he had no time for exercising2 she simply pushes him off to make way for a better man4 ,,the ,,vicious ,,circle ,nature has given man two ways 7outside of the action of the bowels7 of getting rid of impurities1 one by means of the skin and the other by means of the kidneys4 ,it is like a motor-car with two cylinders4 ,if one stops the other will run on for a time1 but its wear is increased4 ,when a man stops exercising and ceases to carry off by means of his skin some of these impurities1 he throws an additional load on his kidneys4 ,when a man goes without exercise and begins to accumulate fat1 that fat gradually deposits itself and not alone about the waist2 it invades the muscular tissue all over his body even to his heart4 ,as this accumulation grows there come with it a muscular slackness and a disinclination to exercise4 ,the man is carrying greater weight and with less muscular strength to do it4 ,no wonder that when he tries to exercise he gets tired4 ,he is out of condition4 ,hence he begins to revolve in a vicious circle4 ,he knows that he needs exercise to help take off the fat1 but exercise tires him so much1 on account of the fat1 that he becomes exhausted2 usually he gives it up and lets himself drift again4 ,as his abdomen becomes more pendulous his legs grow less active4 ,as his energy wanes his carriage becomes more slack4 ,he shambles along as best he can1 if he is positively obliged to walk4 ,his feet trouble him4 ,altogether he is only comfortable when riding4 ,when he has reached this state the insurance companies regard him as a poor risk1 and instead of enjoying the allotted threescore and ten years of real life he falls short by a decade2 and even then the last ten years are but labor and sorrow4 ,,as ,,the ,,years ,,go ,,on ,the first thing that a man begins to lose through the inroads of age is his resistive power4 ,he may seem in perfect health so long as there is no special change of conditions1 but when he is placed in a position where he needs his resistive forces to throw off disease1 he finds that he cannot command them4 ,still another change is continually taking place2 as the man goes on in life1 little by little the control of his muscles leaves him4 ,instead of running about as does the youth1 recklessly and with never a thought of being tired1 he begins to favor himself by walking in the easiest possible way1 until soon he is balancing on one foot and then tilting forward on the other1 making no muscular effort and preferring the motor-car or the trolley whenever it is at hand4 ,as an inevitable result1 some of the muscles atrophy1 and even those that do not deteriorate speedily discover that they have no master1 and they act when and how they please4 ,the man who is continually giving orders to subordinates and having other men do things for him1 soon finds that he is unable to accomplish things for himself2 then1 if he is thrown on his own resources1 he is helpless4 ,take a group of men1 executives1 who for a dozen years have been ordering other men about instead of obeying orders1 and you will find that for the most part these captains of industry have lost #ej per cent4 of their muscular control4 ,on the other hand1 the man who is taking orders retains command over all his muscles1 for he is daily and hourly training them to instant obedience4 ,a group of privates will snap into attention at the word of command with splendid muscular control2 the same number of officers would find great difficulty in doing this4 ,now as the man loses muscular control he loses poise and carriage4 ,his head rolls about in a slack way on his neck1 and has a tendency to drop forward2 the muscles of the neck and the upper part of the back grow soft from lack of use and control and he begins to become round-shouldered2 his chest falls in as the shoulders come forward and the chest cavity is reduced4 ,this means a gradual cramping of lungs1 heart1 and stomach4 ,by way of compensation he lets out a hole or two in his belt and starts in to carry more weight there4 ,in other words1 he exchanges muscle for fat1 and as the fat increases he has less and less muscular strength to carry it4 ,it is as though in a motor-car one added hundreds of pounds of weight to the body and reduced the horse-power of the engine4 ,pretty soon the man becomes so heavy around the waist that he notices his discomfort1 and it produces exhaustion2 now he becomes more and more averse to exercise1 and the facia1 or fat1 having the better of the battle1 begins to penetrate even the fiber of the muscles4 ,,the ,,remedy ,the heart is a muscle1 like all the others in the body1 and fat may accumulate there4 ,when this condition comes about the man is perforce obliged to be careful1 for the heart muscle has lost its strength4 ,as stated1 the situation becomes a vicious circle3 as the man adds fat he becomes more and more averse to exercise1 and the less he exercises the fatter he gets4 ,and yet all this can be prevented2 nor is it necessary to take up any violent system of training1 or to engage in tremendous gymnastic exercise4 ,if the patient is willing to take reasonable physical training along scientific lines1 a few hours a week will keep him in respectable shape1 so that he may preserve not only his figure1 but also his activity4 ,it should be remembered that all the members of the body partake of the slackness that is apparent externally4 ,thus organs that should be active in changing fat into energy lose their tone1 and with that goes their ability to carry on their proper functions4 ,the best work of the man himself is co-ordinated with the proper performance of the bodily activities4 ,growth and strength depend upon and react upon the tissues1 and while this process is less active as age comes on1 it can be stimulated to the great advantage of both mind and body4 ,,what ,,worry ,,does ,every man who has reached a high place in his community or who has become a leader of note knows that executive work has a tremendous effect upon the nerves and body4 ,if the man becomes run-down the smallest decision gives him difficulty2 it seems weighted with enormous possibilities of disaster4 ,a problem1 which under normal conditions he would turn over with equanimity to his assistant1 takes on1 in his nervous state1 a seriousness that leads to hours of worry4 ,and yet if he goes away on a vacation he returns to find that nine-tenths of these troublesome things have been well taken care of during his absence4 ,moreover1 now that he has come back in a state of physical health and with nerves that are normal1 he sees that these awful problems were simply exaggerated in his own mind by his overwrought physical condition4 ,few people realize the effect of worry upon the digestion4 ,an experiment was once tried upon a cat1 which was fed a dish of milk1 stroked until it purred1 and played with for half an hour4 ,the animal was then killed and the stomach examined2 the milk was perfectly digested4 ,another cat was taken and given a similar saucer of milk2 then its fur was rubbed the wrong way and it was teased and annoyed as much as possible for half an hour4 ,upon examining the stomach of the second cat it was found that not a step in the process of digestion had taken place4 ,,americanitis ,it is wise to study the condition that we might almost call ,americanitis4 ,the ,american youth1 as shown in the ,olympic games1 is not only a match in speed1 strength1 and stamina for the youth of other nations1 but when it comes to the individual specialist even then the ,american-trained boy is his superior4 ,we smash records regularly4 ,we have been doing this for a decade with hardly a break4 ,even those who criticize our tendency to develop individuals are obliged to admit that this continual advance in athletic prowess fosters the spirit of emulation among the masses4 ,moreover1 we are improving in the way of distributing our efforts1 and more and more men in schools and colleges come out for physical training and development4 ,we have not by any means perfected the system1 but it is on the way4 ,supplementing this general athletic development comes now the introduction into the curriculum of military drill4 ,finally compulsory military education or at least the compulsory physical part of it1 throughout the country will set up the youth of the coming race in a way hitherto unthought of4 ,it is safe to say that the next decade will see our youth1 and men up to the age of forty1 in far better physical condition than is the case to-day4 ,,the ,,price ,,of ,,success ,the men of this country1 with their forcefulness and their ambition1 their stern desire to succeed quickly and to work furiously if necessary to obtain that success1 are apt to forget that ,nature meant man to earn his bread by the sweat of his brow2 and that just so far as he departs from this primal method of supporting himself and his family he must pay toll4 ,almost before he realizes it the ,american youth is a staid man of business4 ,only yesterday he was a boy at play1 and to-day he finds himself known by his first name or nickname only to a few old classmates whom he sees at his college reunions4 ,he is ,judge ,this or ,honorable ,that4 ,he has had no time to realize that somewhere he has lost fifteen or twenty years in this wild rush for fortune and fame4 ,now in some hour of enforced reflection during a temporary illness he begins to count the cost1 to think how little he has in common with that growing boy of his4 ,but still he does no more than wish that he might have more time for play and could see his way to longer and less interrupted vacations4 ,perhaps on his next period of relaxation he plunges into an orgy of physical exercise--plays to the point of exhaustion--enjoys it1 too1 and sleeps like a log4 ,oh1 this is the life once more6 ,when he returns to town he determines to take more time for exercise2 he will keep up his tennis or golf4 ,but once back at work1 he must make up for lost time4 ,he returns with an improved appetite and he indulges it4 ,soon his vacation benefits have worn off1 together with his vacation tan4 ,the muscles slacken again1 the waist-line increases4 ,he feels a little remorse over the way he has broken his good resolutions1 but of course he cannot neglect his business4 ,then1 after a hard week1 followed by some carelessness or exposure1 he thinks that he has the grip or a cold4 ,he is lucky if he stays at home and calls in his physician4 ,he does not pick up4 ,now1 for the first time1 he hears from the doctor words that he has caught occasionally about men far older than himself--blood pressure4 ,but he he is under fifty6 ,the doctor says he must go slower4 ,now begins a dreary round indeed6 ,he has never learned to go slow6 ,he is an old man at fifty4 ,if lucky1 he has made money4 ,but what is the price8 ,he has found precious little fun in those fifteen or twenty years since he was a boy4 ,of course he has had his high living1 his motor1 his late hours4 ,his cigars have been good1 but he has never enjoyed them so much as he did the old pipe at camp4 ,his dinners and late suppers can't compare with the fish and bacon of the woods4 ,what a fool he has been6 ,perhaps he has caught himself in time4 ,if so he is in luck and ,nature may partially forgive him and give him a chance to come back4 ,he is well scared and he means to be good4 ,but the scare wears off1 and then1 too1 business presses him on again4 ,and finally1 still well this side of sixty1 perhaps1 ,nature taps him on the shoulder and says1 ,stop6 ,but1 he pleads1 ,i'll be good6 ,you are in the way1 she replies1 and the sooner you make place for wiser men the better ,i shall have my work done4 ,but it is not alone the business world that is full of these untimely breakdowns4 ,we lose many a man in the professional ranks with ten years of his best work before him1 the man of ripened intellect1 with his store of reading and experience--stopped oftentimes in the very midst of that masterpiece whose volumes would be read by future generations4 ,executives whose value to corporations is increasing in a compound degree suddenly receive notice that the continually bent bow is cracking2 almost immediately they lose their ambition and initiative1 they become prematurely aged4 ,these are indeed expensive losses6 ,and all this could be saved at an expenditure of a few paltry hours a week devoted to the repair of the physical man2 given that and we may safely promise that he shall round out the full measure of his mental labors4 ,the men of this country are going the pace at a far more reckless rate than that of any other nation4 ,philosophers like ,prof4 ,irving ,fisher are sounding the warning4 ,shall we heed it8 ,,chapter ,,ii ,when ,dr4 ,d4,a4 ,sargent1 of ,harvard ,university1 makes the charge that1 ,more than one-half of the male population between the ages of eighteen and forty-five years are unable to meet the health requirements of military service1 and that1 of the largest and strongest of our country folk pouring into our cities1 barely one of their descendants ever attains to the third generation1 it becomes a pretty serious charge4 ,we are already familiar with the forgetfulness of physical condition by men over forty1 but we had prided ourselves considerably over the belief that the majority of our youth would compare favorably with those of other countries4 ,when one comes to sift the statement1 he should remember that many disabilities for which the military examiners might reject a man are not so serious1 after all1 and that nothing has been said about the splendid physique of the large number of men who are accepted4 ,the writer visited recently many of the training-camps1 both military and naval2 and when he came away he was quite prepared to agree with those who praise the flower of the flock as being superior to that they have seen on the other side4 ,the point is that ,doctor ,sargent is absolutely right in asserting that we ought not to have had so many rejections4 ,it is time for us to realize that a man who is out of balance physically should be looked after4 ,moreover1 men should not become out of balance4 ,the truth of the matter is that our mechanical devices have gone so far toward taking the place of manual labor that we only have one line of physical development--our athletic sports4 ,if1 therefore1 these are not made broad enough and thorough enough and accessible enough1 we are likely to have just what is happening now--namely1 a slump when it comes to measuring up to the standard instituted by the military authorities4 ,our young men do flock to the cities and city life means crowded conditions1 lack of outdoor exercises1 vitiated atmosphere1 and a minimum of sunshine and of the other elements that go to perfecting and keeping up a robust and enduring physique4 ,,the ,,value ,,of ,,exercise ,now exercise is the most important factor toward counteracting these unnatural conditions4 ,air1 bathing1 and diet aid1 but we must have exercise in order to get the energetic contraction of the larger muscles of the body which goes so far toward regulating the physical tone4 ,we must have what are called compensatory exercises1 beginning as far down as the grammar-schools and continuing right through the universities and professional schools into general business and civic life4 ,this war has opened our eyes2 it should be a warning1 and it ought to result in a far broader comprehension of what physical condition and physical education really mean4 ,it is in this way only that we can meet the demands of modern civilization without an accompanying deterioration of the physical condition of our people4 ,no one has set a finer example in this respect than ,president ,wilson himself1 who1 realizing the enormous strain that was coming upon him1 has systematically and conscientiously prepared for it4 ,early every morning1 long before most ,washingtonians are so much as turning over for their pre-getting-up nap1 the ,president is out and off around the golf-course4 ,also ,doctor ,grayson has prepared a system of exercises for his use when outdoor work is impossible4 ,,preparing ,,for ,,emergencies ,in the summer of #aiag several members of the ,cabinet formed themselves into a club1 with other prominent officials in ,washington1 and kept themselves fit throughout the season by consistent morning exercise1 four days a week4 ,so far so good1 only we should have realized more than a year ago the strain that was coming upon our men and taken measures to meet it1 as ,germany did4 ,dr4 ,william ,c4 ,woodward1 who is chairman of the ,district ,police ,board in ,washington1 did not overstate the matter when he said that the draft officers were weary1 that the strain had begun to threaten their efficiency1 and that they were thoroughly undermining their bodies in the effort to accomplish their tremendous task4 ,every community has seen the same thing happen1 and several of them can agree with ,doctor ,woodward that this has come close to being a really serious business calamity throughout the country4 ,all these men should have been prepared by thirty or sixty days of physical training for this extra strain4 ,again1 the ,equitable ,life ,assurance ,society1 in its ,september ,bulletin1 calls attention to the fact that1 out of approximately #a1cjj1jjj men who volunteered for the army and navy1 only #ddh1hei were acceptable4 ,furthermore1 the ,equitable notes that these physical impairments not only will not correct themselves1 but that they will get worse1 and that a large percentage of our vast horde of physically sub-standard1 low-priced men will drift into sickness and meet premature death because their power to resist disease is rapidly declining4 ,the ,equitable calls1 on this convincing evidence1 for a thorough and permanent system of health education in our schools1 saying3 ,with all of our wealth and intelligence and scientific knowledge in the field of health conservation1 we are allowing a large proportion of our children to pass out of the schools into adult life physically below par4 ,the ,equitable concludes with the remark3 ,some day we will give all ,american school children thorough physical training and health education4 ,why not commence now8 ,,from ,a ,,famous ,,physician',s ,,note-,,book ,dr4 ,s4 ,weir ,mitchell says3 ,all classes of men who use the brain severely1 and who have also--and this is important--seasons of excessive anxiety or grave responsibility1 are subject to the same form of disease2 and this is why1 ,i presume1 that ,i1 as well as others who are accustomed to encounter nervous disorders1 have met with numerous instances of nervous exhaustion among merchants and manufacturers4 ,my note-books seem to show that manufacturers and certain classes of railway officials are the most liable to suffer from neural exhaustion4 ,next to these come merchants in general1 brokers1 etc42 then1 less frequently1 clergymen2 still less often1 lawyers2 and1 more rarely1 doctors2 while distressing cases are apt to occur among the overschooled young of both sexes4 ,here is a day's list3 ,charles ,page ,bryan1 former ambassador to ,japan1 died in ,washington of heart failure at the age of sixty-one4 ,judge ,arthur ,e4 ,burr1 ,judge of ,probate for ,suffolk ,county1 dropped dead in the court-house at the age of forty-eight4 ,hiram ,merrick ,kirk1 ,municipal ,court ,justice1 ,new ,york1 died in the forty-seventh year of his age4 ,lieut4 ,william ,t4 ,gleason dropped dead in the railroad station1 ,salt ,lake ,city1 as he stepped from a railroad train1 at the age of forty4 ,indeed1 it is not only the men of military age who drop off under this strain1 but the very vital strong men behind the lines4 ,,the ,,road ,,to ,,efficiency ,it is an extraordinary thing that the people in this country1 many of them coming from the most vigorous ancestry1 should be willing to compress all their athletic enthusiasm into a very small period of their school and college life1 and then to forget to take any exercise 7except vicariously7 until warned1 sometime after forty1 that ,nature will exact a price for such folly4 ,it is certainly a puzzle to understand how men can willingly slip into fatness and flabbiness or nervous indigestion1 forget entirely what a pleasure physical vigor is1 fold their hands contentedly1 with the statement that they haven't time for physical culture1 and so1 gradually1 by way of the motor-car and the dinner-table1 slide into physical decadence and a morbid condition of mind and body4 ,and yet three or four hours a week1 less than an hour a day1 with the assistance of fresh air and water1 and within a sixty-or ninety-day period1 will start these people on the road to recovered health and vigor4 ,all that is necessary is to get the proper action of the lungs1 of the heart1 and of the skin1 and1 finally1 of the digestion2 then the results will follow fast4 ,a ,,winter ,,vacation ,the first time a good conservative ,new ,england business or professional man1 who has worked hard all his life and who has attained a commanding position in the community1 determines to break away and take a vacation in the winter--a thing he has heard about and sometimes wondered how other people could manage to do it--he meets with the surprise of his life4 ,after boarding a train and traveling for twenty-four hours toward the ,south and sunshine1 he begins to lose a little the feeling that he is playing hookey and is liable to be dragged home and birched4 ,but he does wonder a little whether he won't have hard work in finding somebody to play with him4 ,when1 however1 he disembarks from his train at his destination--we will say ,pinehurst--he has already begun to realize1 through noting the other bags of golf-clubs on the train1 that possibly he will be able to get some partners4 ,when he arrives at the hotel1 although it is early breakfast-time1 he is astounded at the number of people there1 and he is inclined to think that he has happened upon an unusual week or that this is the one place in the ,south where golfers congregate4 ,by the time he has spent a day or two there and has found that1 in spite of the three courses open1 it is wise to post his time the day before or he is likely to kick his heels around the first tee for a couple of hours before he can get away1 and when he looks over the crowded dining-room at night--well1 he comes to the conclusion that most of the school have deserted and are playing truant1 too6 ,,the ,,gospel ,,of ,,fresh ,,air ,a generation ago the people who preached the good gospel of fresh air were still viewed askance1 although the new doctrine had begun to make some impression4 ,the early settlers in this country lived an outdoor life perforce1 and undoubtedly found all the excitement of a football game in fighting the ,indians2 consequently1 they attained proper physical development4 ,the descendants of these settlers still retained a good deal of the outdoor habit1 but in the third generation the actual drift city-ward began4 ,this meant the absence of incentives to outdoor exercise1 so far as life and the pursuit of happiness were concerned4 ,hence1 it became necessary to preach the gospel of fresh air4 ,oh1 the joy with which the air is rife1 sang ,adams ,lindsay ,gordon1 one of the early preachers of this doctrine1 and to-day thousands and tens of thousands are appreciating the truth of the saying4 ,not alone the boy at school or college with his football1 baseball1 and rowing1 but the middle-aged man with his golf and tennis1 and the old man tramping through the woods with the rod and gun1 as he used to do thirty years ago1 and as he will do to the end--all these know what fresh air means4 ,sunshine1 through the medium of golf1 has come to the life of thousands of middle-aged wrecks formerly tied to an office chair4 ,no one can estimate the number of lives1 growing aged by confinement in close rooms1 by lack of exercise1 and by the want of cheerful interest in something beside the amassing of dollars and cents1 that have been saved and rendered happy through the introduction of this grand sport whose courses now dot the country from ,maine to ,california1 from the top of ,michigan to the end of ,florida4 ,twenty years ago in this country a man who came to his office in a golf suit would have been regarded as demented1 to say the least4 ,to-day the head of the house in many a large business refuses to permit anything to interfere with his ,saturday on the links4 ,and this means that he and all the officers in the departments under him1 instead of viewing with concern the interest of the men in outdoor sports--their devotion to baseball and football1 to tennis1 golf1 and track athletics--are glad and willing that the great outdoors should have a real place in their lives4 ,it is good business policy4 ,something must make up to the later generations for the loss of the open air and outdoor work which the exigencies of the olden times demanded of our ancestors1 and that something has come in the shape of physical exercise4 ,but golf and long vacations are for the comparatively rich4 ,they are makeshifts rendered possible only by circumstances4 ,,unlearned ,,lessons ,if a man determined1 because his horse or his dog showed exceptional intelligence1 that he would endeavor to develop that intelligence by setting the animal at mental tasks1 and so gave it only the exercise that would come from moving about the room1 and no fresh air or sunshine1 no road-work or hunting--well1 we are all quite familiar with what the result would be4 ,if a parent had a child who showed unusual mental precocity and thereupon forced the brain of that child1 with no outdoors1 no fresh air1 no sunshine1 and even to late hours1 we all recognize that such action would be criminal4 ,yet probably #ej per cent1 of our best executives1 in their efforts to aid in the present emergency1 are doing just what we are ready to condemn in the hypothetical cases given above4 ,some of these men1 while still able to whip up their will into going on from day to day with the same exhausting program1 finally conclude that unless they take a vacation they are going to break down4 ,the doctor tells them so and they know it4 ,whereupon they rush off for a week or ten days2 some of them enter upon an orgy of exercise1 others relax into a somnolent state of lying around and thanking their stars that they can rest at last4 ,they certainly do feel better and do improve1 but they come back to work merely to begin the same old vicious round4 ,they have had their lesson1 but they have not learned it4 ,,chapter ,,iii ,this is a young nation4 ,it began with the great gods of ,life1 ,liberty1 and the ,pursuit of ,happiness4 ,and it fought a good fight in the ,war of ,independence for ,freedom and ,equality4 ,then came the lesser gods of material success4 ,they broke the nation apart4 ,but it survived4 ,since the ,civil ,war we have grown rich and fat1 flaccid and spineless4 ,we are like a great1 careless boy with a rich father2 our crops and material resources symbolize the rich father who is able to pay for all his son's foolishness4 ,and so the youth has never stopped to think4 ,but underneath that careless exterior there are muscle and character4 ,for what is the history of ,youth8 ,if the youth is to become a real man he cannot be curbed to the extent of forgetting courage in an excess of caution4 ,and the rush of our youth to the service showed this4 ,,the ,,spirit ,,of ,,youth ,an ,englishman once writing of the tendency of the elders to blot out all the fire of youth with restrictive legislation1 said1 ,it is a fearful responsibility to be young1 and none can bear it like their elders4 ,how can a youth whose blood is warm within sit like his grandsire carved in alabaster8 ,he cannot and he will not1 and that is the salvation of the race4 ,it is the old story of the stag in the herd4 ,he will see no other usurp his rights until he is too old to have any4 ,let me tell you something of the history of these attempts by the elders to curb the everlasting spirit of youth4 ,at one time they would have eliminated all the sports4 ,but we didn't let croquet become the national game6 ,you ask what this nation of ours will become1 and in reply ,i ask you what will you make of your boys8 ,statisticians tell us that #ij per cent4 of the men who go into business fail4 ,do you want your boy to fold his hands and say that because the chances are against him he will not try at all8 ,are you going to let him get such a maximum of old man's caution that he reduces to a minimum the young man's courage8 ,make him strong and well1 just as you wish the nation to be strong and sound4 ,there will always be plenty of middle-aged failures to preach caution4 ,teach your boy fair play and may the best man win4 ,teach him that the true sportsman boasts little1 crows gently when in luck1 puts up1 pays up1 and shuts up when beaten2 that he should be strong in order to protect his country4 ,a boy may over-emphasize his sports1 but he will get over that4 ,they tell us about the good old times when boys at college spent all their time in study and loved one another4 ,there never were any such times4 ,the town-and-gown riots took the place of sports1 that's all4 ,,economic ,,losses ,we are all of us very much interested in the life of an automobile tire1 and it seems to speak to us in terms we can readily understand4 ,but only the particularly wise and successful men of our generation know and appreciate how valuable the life of a man is when expressed in those same terms of good hard dollars4 ,many manufacturers in the last two or three years have awakened to the fact that when1 they put in a man and he stayed with them only two or three months1 or even1 in the case of executives1 two or three years and then dropped out1 either to go elsewhere or on account of ill health1 it was a very distinct loss4 ,in other words1 they had put a certain investment into the man and that investment should have been growing more valuable to them all the time4 ,germany's ,general ,staff1 previous to this war1 was working overtime1 just as our ,cabinet and ,national ,board of ,defense are doing now--namely1 till midnight and beyond4 ,but the ,german ,general ,staff was taken out into the ,thiergarten in the morning for from one to two hours of exercise as a beginning of the day4 ,it therefore sifts itself down to this3 ,if we had an ordnance officer who fired a gun1 that was tested for but two hundred rounds without heating1 five hundred times and thus cracked it1 he would probably be discharged4 ,if the superintendent in a factory doubled the number of hours he was running his automatic machinery1 and instead of doubling the amount of oil actually cut it in half and thus ruined the machines1 he would be regarded as a fool4 ,yet we are letting our men1 high in executive positions1 heads of departments in the government1 and leaders of manufacturing1 transportation1 and commercial interests1 do this very thing4 ,is it possible that we regard them as less valuable to us in this emergency than machines and guns1 that we should burn them out for lack of lubricant and rest or physical conservation8 ,,warning ,,examples ,a railroad president not long ago said that he had not the time to take exercise or rest1 that his salary was fifty thousand dollars a year1 and that his company had just given him a bonus of fifty thousand2 hence he could not shirk his responsibilities4 ,he paid the full measure and was buried in six months from the time of the warning4 ,in one issue of the ,new ,york ,evening ,post the following deaths were noted3 ,president ,hyde1 formerly of ,bowdoin1 fifty-nine years of age4 ,capt4 ,volney ,chase1 of the ,navy1 fifty-six years of age4 ,capt4 ,campbell ,babcock1 fifty years old4 ,colonel ,deshon1 fifty-three years old4 ,our ,cabinet officers and executives and the members of the ,council of ,national ,defense are likely to forget1 in the excess of their patriotism and loyalty1 that there is one edict higher than that of the greatest government in the world4 ,when ,nature gives an order there is no appeal to a higher court1 and the excuse that a man has not the time to obey1 or is doing something that his country most urgently needs1 has no weight in that court4 ,when ,nature touches a man on the shoulder and says1 ,stop6 he stops4 ,the penalty of frayed nerves1 overworked brains1 and underworked bodies is failure of body and mind4 ,the premonitory symptoms are irritability1 quarreling1 depression1 fierceness and inefficiency of effort1 and finally complete breakdown4 ,three to four hours a week physical exercise under a scientifically tested plan and arrangement will keep these men fit4 ,is the price in this emergency too high to pay8 ,,physical ,,fitness ,a ,,vital ,,fact ,up to the time when this world conflagration started1 a man's physical fitness was merely a matter of individual interest4 ,the general health of the community was important1 but that fact was not sufficiently pressing to do much more than attract the attention of the health boards1 and perhaps a few recently organized and semi-philanthropic bodies4 ,but suddenly there flamed out a war in ,europe1 and at once the countries involved found that upon the physical fitness of the people would depend their lives and freedom4 ,it was no longer an academic question4 ,it became an immediate and vital fact4 ,in ,september of #aiad the writer placed the following suggestion on the top of his syndicate athletic article3 ,,americans ,,awake6 ,guard your shores and train your men1 ,teach your growing youth to fight2 ,make your plans ere once again ,ships of foes appear in sight4 ,teach new arts until you hold ,in your bounds all things you need4 ,then you can't be bought or sold2 ,from commercial bonds be freed6 ,if ,manhattan rich you'd save1 ,if your western ,golden ,gate-- ,train a field force1 rule the wave4 ,every day you're tempting fate6 ,build the ships and train to arms1 ,make your millions fighting strength ,that shall frighten war's alarms ,ere they reach a challenge length4 ,he was immediately assailed as a militarist1 and yet1 had we but taken those preparatory steps1 millions of lives might have been saved4 ,,chapter ,,iv ,and thus we approach one of the problems which this book is designed to solve4 ,there are eight million men in this country between the ages of forty-five and sixty-four4 ,probably we may count upon another million from the men of sixty-four to seventy who would be prospects1 as the mining-men say4 ,these men represent nine-tenths of the financial and executive strength of the ,united ,states4 ,,the ,,senior ,,service ,,corps ,when ,i started the experiment of the ,senior ,service ,corps at ,new ,haven1 in the spring of #aiag1 all my men were over forty-five1 and several of them had passed the seventy mark2 yet all found increased health and efficiency from the prescribed regime4 ,there was a distinct gain1 not only in health1 but in spirits and in temper4 ,nerves that had been at high tension relaxed to normal4 ,effort that had seemed exhaustive became pleasurable4 ,the ordinary problems of business or finance1 once so apt to be vexatious1 lost their power to produce worry4 ,in fact1 these men had renewed their youth2 they had altered the horizon-line of advancing age1 across which only clouds of doubt and apprehension could be seen1 to that of youth1 radiant with the sunshine of hope and the promise of accomplishment4 ,illustration3 ,,initial ,,hike ,,of ,,first ,,senior ,,service ,,corps ,this war has started some new thoughts and has given emphasis to others that may not be new but which have never been forced home4 ,one of these is the value of physical efficiency4 ,a social scientist said some twenty years ago that the greatest nation of the future would be the one which could send the most men to the top of the ,matterhorn4 ,nations now realize that in such a time as this all men up to forty may be required for the firing-line2 and this means that all the men from forty to seventy must be rendered especially efficient and physically fit in order to stand back of the fighting forces as a dependable reserve--money1 power1 and brains4 ,illustration3 ,,hike ,,of ,a ,,senior ,,corps ,illustration3 ,,these ,,men1 ,,although ,,over ,,forty-,,five ,,years ,,of ,,age1 ,,marched ,,for ,,over ,,four ,,hours ,,without ,,discomfort ,,the ,,basic ,,idea ,this was the idea of the development of the ,senior ,service ,corps--to take men who are over military age and make them physically fit for whatever strain may come4 ,it has resulted in not only making them physically fit1 but in practically renewing their youth4 ,the experimental 7,new ,haven7 company of a hundred1 varying in age from forty-five to over seventy1 in weight from #aad to #bfe pounds1 and in height from #e ft4 #d in4 to #f ft4 #d in41 after just completing ninety days' training1 marched at the dedication of the ,artillery ,armory over four and one-half hours without physical discomfort4 ,now1 war or no war1 the man of over military age would like to be fit1 would like to feel that glow of youth which comes even to the man of fifty when he is physically in condition4 ,nine-tenths of the men over forty-five can accomplish this1 and they can do it by the expenditure of only three or four hours a week if they will follow with absolute care the rules demonstrated by a scientific experiment upon a company of one hundred men over a period of ninety days4 ,this company of ,new ,haven professional and business men included the president of the ,chamber of ,commerce1 the editor of the largest evening newspaper1 the dean of ,yale ,university1 the director of the gymnasium1 the president of ,sargent ,company1 the owner of the ,poli ,theater ,circuit1 the ex-mayor of the city1 two judges1 the treasurer of the savings-bank1 the registrar of ,yale ,university1 four professors1 three doctors1 and many leading corporation officials4 ,at the end of this period these men were not only able to march for over four hours without discomfort1 but without losing a man4 ,moreover1 they all gained in spirits1 recovered their erect carriage1 and found themselves enjoying their tasks4 ,,community ,,physical ,,development ,the plan developed by the ,national ,security ,league1 under its committee on physical reserve1 of assuring physical fitness for the nation1 is capable of endless possibilities in application and development4 ,the plan treats each as a separate unit and allows it to adapt the physical-fitness scheme to local conditions1 favoring the appointment of neighborhood groups for instruction in physical drill and the ,daily ,dozen ,set-up1 assuring such conditions and applications of diet and hygiene as are particularly demanded by the individual community's conditions and demands4 ,every individual detail and local development is left to the committee which each mayor or town or borough official appoints1 on invitation of the league4 ,illustration3 ,,walter ,,camp1 ,,president1 ,,and ,,joseph ,c4 ,,johnson1 ,,secretary1 ,,of ,,the ,,original ,,senior ,,service ,,corps ,,established ,,in ,,new ,,haven1 ,,connecticut1 ,,in ,,the ,,spring ,,of #aiag ,the ideal toward which every community is working is the establishment1 as an integral part of it1 of a local fitness plant4 ,this includes first1 playgrounds laid out for all recreational sports1 in their season4 ,the ideal playground system will have enough room in walks and landscape-gardening for park development--sufficient to meet the community's maximum needs4 ,community physical-fitness centers are growing up in which an adjacent lake or river provides facilities for rowing1 canoeing1 and recreational enjoyment through breathing the fresh air1 while taking regular physical1 conditioning exercises4 ,such an ideal community plant has proven by no means a vision incapable of realization4 ,to-day men and women realize painfully the need for one in their home community and are prevented from the fulfilment of their dream by only two obstacles--lack of funds and adequate organization of the plan4 ,this work and these centers offer the greatest possibilities in the ,americanization scheme1 perfection of which is a paramount duty for this country4 ,illustration3 ,,setting-,,up ,,work ,,of ,a ,,company ,,of ,,one ,,hundred ,illustration3 ,,doctor ,,anderson ,,leading ,a ,,group ,,in ,,the ,,yale ,,gymnasium ,not only do such plants transpose the astonishingly large percentage of the physically unfit of our foreign and domestic population and reclaim those whose physical imperfections have either become evident through the draft1 or which are not known1 but it affords the surest possible means of interesting this large element of our population in ,american institutions1 of attracting them to the soundest and most beautiful features of ,american life1 and of convincing them of their comradeship in the strength and sinew of ,american manhood2 in short1 of building the foundations of democracy on a base as stable as the eternal granite hills4 ,,an ,,outline ,,of ,,the ,,system ,the ,senior ,service program starts with setting-up exercises which open the chest1 gently stimulate the heart1 and start the blood coursing through the system1 and follows with progressive walking1 a little hill-climbing1 and1 later in the development1 with some weight-carrying exercises4 ,the system renews the resistive force of the body1 tones up the muscles1 opens the chest cavity so that the heart and lungs have more room and the breath is deeper and better1 gives general exercise to the various muscles which have become more or less atrophied from disuse1 and brings about a marked improvement in the mental outlook and in the animal spirits4 ,the system is a combination of setting-up exercises with outdoor work1 all carefully and precisely laid out after twenty years of experience in conditioning men4 ,it should be followed absolutely1 not partially or occasionally4 ,it is far from severe4 ,its strength lies in the cumulative effect rather than in any special effort at any one time4 ,it should be said that a mental effort is requisite in this course as well as the physical one4 ,the correlation between mind and muscle must be re-established4 ,the man must become master of his body once more and retain that mastery4 ,certain suggestions are also given specifically as to living--none of them irksome1 but quite essential if the full result of the work is to be attained4 ,this was the first experiment of its kind1 and hence it has proven of especial interest4 ,there are plenty of cases of individuals taking up exercise in one form or another and benefiting somewhat by it2 but when twenty to one hundred men in a group have engaged in this ,senior ,service work1 the result has proven remarkable in every instance4 ,the question seems to be simply this3 ,if you are over military age and wish to renew your youth1 and are willing to pay the price by devoting some three or four hours a week to a scientifically tested system1 and can secure a score of other men to do it with you1 you can be absolutely assured of success4 ,well1 isn't it worth it8 ,,individual ,,and ,,group ,,action ,thousands of men are beginning to realize what all this means4 ,my mail for the last six months has been full of the inquiry4 ,men of forty are rapidly awakening and are eager to devote these few hours to the task of keeping fit1 and so increasing their efficiency4 ,at the same time they are preventing these horrible and untimely punishments at the hand of ,mother ,nature4 ,now there are two methods by which a man may still be young at sixty4 ,one is an exceedingly hard route for most men to travel--namely1 the individual practice of this scientifically tested formula and patient persistence in it4 ,the other is by group action4 ,the latter is far easier and its results are doubly effective4 ,however1 as in some cases group action may be impossible1 this book furnishes the data for individual practice as well4 ,all the exercises described are possible for the individual as well as for the group4 ,should a man determine to follow them out alone1 he must make up his mind that there shall be no interference with his carrying out his program with regularity and exactness4 ,he must not for a moment believe that he can miss the exercises one day and then make up for the lapse by doubling them the next day4 ,he must always follow the setting-up exercises with his walk and not do the setting-up in the morning and then wait till afternoon for his walk4 ,it is the combination that produces the most effective results4 ,illustration3 ,,effect ,,of ,,thirty ,,days ,,of ,,training ,,upon ,a ,,company4 ,,these ,,men ,,are ,,carrying ,,iron ,,bars ,,weighing ,,nine ,,pounds ,,each ,illustration3 ,,practising ,,and ,,marching ,,with ,,iron ,,bars ,,weighing ,,nine ,,pounds ,,each ,in a group the leader constantly cautions the men as to carelessness or slackness4 ,the individual having no leader must always keep his mind fixed upon the exact way in which his exercises should be performed4 ,when he puts his hands behind his head in ,neck ,firm or ,head he must keep his elbows back and his head up1 while the chest should be arched4 ,when he bends forward in the prone position he must not allow his head to droop4 ,when he raises his knees in alternate motions he must bring his knees well up4 ,when he does the exercise of leaning up against the wall1 by means of the extended arm and hand1 he must keep the distance far enough from the wall to bring about a certain amount of real effort by the hand1 arm1 and shoulder4 ,and so it goes4 ,it is for this reason that all the exercises are so carefully described and the method and manner of walking1 marching1 or hiking receive so much attention4 ,,work ,,and ,,hygiene ,in a book recently published by one of the highest authorities on hygiene in the country1 the following statements are made1 statements which would prove of especial interest to those of us who have had the pleasure of being members of that exclusive official ,washington club1 or of the ,senior ,service3 ,the problem of the mental worker is to get sufficient physical exercise to keep the mind and body at its maximum efficiency4 ,this problem gets more and more acute as he gets older4 ,the amount of work necessary to keep the man of sedentary habits in good condition is about #ajj to #aej foot-tons4 ,five hundred foot-tons is the amount of work a soldier would perform by marching twenty miles at three miles an hour on a level road4 ,it is a fallacy to think that sufficient exercise can be taken once a week4 ,in order to be efficient exercise must be regular and at relatively short intervals4 ,all exercise should tend toward using all of the muscles of the body4 ,in fatigue a person has lost control over his muscles4 ,the process of getting into condition1 therefore1 is directed more toward strengthening the nervous system in its control work over the muscles rather than in increasing sheer muscular strength4 ,pure creative mental work1 although requiring no out-put of physical energy1 is perhaps the most productive of fatigue4 ,the brain gets more blood during physical activity and waste products are much better removed4 ,the effects of exercise are particularly apparent in the lungs4 ,more fresh air is brought to the lungs and the waste products are driven off4 ,an attainable minimum for the average adult person might well consist of taking simple exercises in his room1 and to get out of doors once a day and walk rapidly for at least half an hour4 ,in addition1 it is desirable for any one up to fifty years of age to take some kind of moderately violent exercise at least once a week4 ,this should be sufficiently strenuous to induce perspiration4 ,this is important for several reasons4 ,in the first place1 there is an old saying1 which happens to be true1 ,never let your blood-vessels get stiff4 ,in addition we should call on the tremendous reserve which ,nature gives to us1 at least once in a while4 ,illustration3 ,,counting ,,off ,a ,,company ,,in ,,the ,,yale ,,gymnasium ,illustration3 ,,head ,,position4 ,,group ,,of ,,one ,,hundred1 ,,senior ,,corps ,,water1 ,,walking1 ,,and ,,food ,water plays a very important part in the life of man1 for without it a person can live for only a short time4 ,its importance is shown by experimental fasts lasting for thirty days where only water was taken1 and when we consider that the body is composed of from #fj to #gj per cent1 of water and that the amount which it throws off as waste has to be replaced through nutrition1 we realize the value of water to life4 ,the average person1 therefore1 should take from two to four quarts of water a day4 ,illustration3 ,,result ,,of ,,sixty ,,days' ,,training ,,in ,,carriage4 ,,the ,,two ,,men ,,in ,,front ,,weigh #bfe ,,and #bcj ,,pounds ,,respectively ,illustration3 ,,look ,,and ,,determination ,,on ,,first ,,day',s ,,march1 ,,during ,,which ,,the ,,men ,,carried ,,iron ,,bars ,,weighing ,,nine ,,pounds ,,each ,at middle age it is natural for most people to put on weight1 unless they are especially active in their daily life4 ,for1 having acquired a habit of consuming a certain amount of food1 it is absolutely essential to exercise and thereby offset the tendency of this food to make fat and increase the weight4 ,walking can be enjoyed by everybody1 and a four-or five-mile hike daily makes your credit at the bank of health mount up steadily4 ,we should all learn that when we rob the trolley company of a nickel by walking we add a dime to our deposit of health4 ,food1 of course1 is one of the main factors in one's general health1 and we hear on all sides the opinions of people as to the causes of indigestion and the general ailments connected with eating4 ,one thing is certain1 however1 and that is that pleasure has a favorable effect on the digestion4 ,pleasant company at a meal1 the dainty serving of the viands1 and the attractiveness of the food combinations pave the way to a satisfactory repast1 eaten with enjoyment and completely assimilated4 ,a ,,model ,,dietary ,because diet is a real aid to physical well-being1 the following table is offered as a rough suggestion for a typical dietary for a man leading a more or less sedentary life4 ,but it will never replace exercise4 ,,breakfast ,approximate ,calories ,orange or grapefruit44444444444444444444 #ajj ,two eggs44444444444444444444444444444444 #aff ,two ,vienna rolls444444444444444444444444 #beh ,butter444444444444444444444444444444444 4 #aai ,coffee with milk and sugar44444444444444 #ajj ,total4444444444444444444444444444444444 4 #gdc ,,luncheon ,approximate ,calories ,twelve soda crackers44444444444444444444 #cjj ,one pint milk444444444444444444444444444 #cbe --- ,total4444444444444444444444444444444444 4 #fbe ,,dinner ,approximate ,calories ,soup 7consomme74444444444444444444444444 #ad ,roast beef444444444444444444444444444444 #ceg ,potato444444444444444444444444444444444 4 #ade ,string beans or peas44444444444444444444 #ac ,bread4444444444444444444444444444444444 4 #ajj ,butter444444444444444444444444444444444 4 #aai ,apple pie4444444444444444444444444444444 #ceb ,glass of milk444444444444444444444444444 #aeg ---- ,total4444444444444444444444444444444444 #abeg ,many people have adopted a so-called vegetarian diet1 believing that it is better for the health than eating meat4 ,undoubtedly food from the vegetable kingdom is a great benefit to the human system1 but strict vegetarianism is not recommended by our medical men4 ,nature apparently intended us to be omnivorous1 and1 in addition1 vegetarianism may run too close to the dangers of carbohydrate excess4 ,as man progresses after middle life he can unquestionably diminish materially the amount of meat in his diet4 ,in recent years there has been a revival of the theory of prolonged mastication of a limited amount of food4 ,this theory is sound in so far as it tends to overcome the bolting of food and over-eating1 but there is a belief among our practitioners that there is little basis in science or experience for the extremes of this character4 ,,hygienic ,,cure-,,alls ,among recent fads is the so-called buttermilk or sour milk diet as advocated by ,metchnikoff4 ,the original theory was interesting and was1 in part1 that the bacteria derived from soured milk would drive out of the intestinal canal all the harmful germs4 ,quite possibly there may be something in the theory1 especially if large quantities of milk are taken with the lactic acid bacilli1 but the beneficial effect of this change of bacteria is not convincingly of great consequence4 ,,fresh ,,air ,it is now generally known that an abundant supply of moving1 pure1 fresh air is the proper and simple solution of the problem of the hygiene of the air4 ,oxygen is the element of the air which sustains life4 ,we inhale about seven pounds per day1 two pounds of which are absorbed by the body4 ,the air becomes dangerous1 or infected1 when the oxygen in the air is decreased to only #aa or #ab per cent41 and when the oxygen reaches #g per cent4 death occurs from asphyxiation4 ,the human body requires about three thousand cubic feet per hour1 and the great problem of ventilation is to give this amount of pure air1 moving1 and with the proper amount of moisture4 ,it is a common belief that with each breath we take we are filling our lungs with fresh air4 ,this is not the case1 for we never do get our lungs filled with fresh air4 ,what really happens is that we ventilate a long tube which has no intercommunication whatever with the blood4 ,most of the time our lungs are filled with impure air1 and we simply exchange a part of it for fresh air4 ,,the ,,value ,,of ,,deep ,,breathing ,deep breathing is undoubtedly extremely beneficial4 ,most of us1 due largely to the fact that ,nature leaves a considerable margin of safety1 are able to carry on our ordinary activities without the requisite ventilation of the lungs1 especially if we do not exercise4 ,this1 however1 is injurious to the lungs1 for it allows the blood to stagnate in them4 ,exercise is ,nature's method of compelling ventilation in the lung area4 ,deep breathing may be used as a substitute1 but the other beneficial effects of exercise are lost4 ,the skin and the various glands connected with it form a complex organism1 the functions of which play a very important part in the work which the body has to do4 ,the skin aids the lungs in their work of respiration2 and1 like the lungs1 it throws off water and carbon dioxide and absorbs oxygen4 ,the respiratory work of the skin1 however1 is only a minute fraction of that which the lungs do4 ,the skin is a heat regulator1 and in this1 its most important work1 it is aided by the two million or more sweat-glands which are distributed over almost the entire surface of the body4 ,the skin and the sweat-glands work together to keep the blood at an even temperature1 either by giving off heat or in preventing this process in case the outside air is too cool4 ,the body temperature1 as a rule1 is higher than that of the outside air1 so that heat is generally being given off by the skin4 ,we are perspiring constantly1 but usually to such a slight extent that the fact is hardly noticeable4 ,the amount of heat which is thrown off at any time is proportional to the amount of the tissue burned up by muscular action4 ,,chapter ,v ,health1 strength1 and efficiency6 ,surely every man in this great ,republic of ours wants to be healthy1 strong1 and efficient1 but how is he to obtain and maintain this threefold blessing8 ,it has been stated that scientific physical exercise1 preferably taken in group association1 will accomplish it4 ,now to consider some of the practical details involved4 ,,the ,,organization ,the organization may be composed of any number from sixteen to one hundred men1 and about the smallest unit that should be undertaken is that of sixteen men4 ,on the other hand1 when the number gets above one hundred 7or preferably ninety-six1 in order that it may be divided into four companies of twenty-four each7 it is better to start a second group under a separate leader4 ,the first thing to do in the organization is to enroll at least one physician1 who becomes the surgeon of the company4 ,his name1 together with that of the secretary of the unit1 should be filed with the ,senior ,service ,corps1 of ,new ,haven1 ,connecticut1 or with the ,national ,security ,league1 of ,new ,york ,city1 in order that any additional information or directions may be forwarded promptly4 ,the division of labor in the work should be from ten to fifteen minutes of the setting-up exercises1 and from forty-five to fifty minutes of the outdoor work4 ,it has been found upon scientific test that this is the best division1 and the outdoor work should follow the setting-up exercises immediately1 since the men are then in condition to benefit from the fact that they have opened up their chest cavity and are taking in more fresh air and oxygen4 ,the best way to start a unit is to get ten or a dozen leaders together at dinner or luncheon and organize2 then pick out other men who are of importance in the community and add them to the charter number4 ,the editors of the local papers are usually very glad to lend their powerful assistance toward the project4 ,it is not necessary to have the outdoor work partake of the nature of military drill1 but a certain amount of this1 added after the second or third week1 lends interest and also produces excellent results in muscular control4 ,in order to understand the various prescribed movements and exercises the following explanations should be carefully studied1 of course1 in connection with the illustrative photographs4 ,,to ,,the ,,leader ,it is particularly necessary that the leader should thoroughly familiarize himself with the movements and positions1 for many of the men will not take the trouble to study the manual by themselves1 or they may be unable to spare time for anything but the actual drill4 ,it is the leader's business to instruct1 and the progress of his squad or company will be in direct proportion to his knowledge and capacity to inspire real interest in and enthusiasm for the work4 ,each movement must be executed perfectly and exactly or the benefit therefrom will not be fully assured4 ,much depends upon the leader2 a man should be selected who has the gift of leadership4 ,,giving ,,the ,,commands ,in giving the commands care should be taken to discriminate between the explanatory and executive parts of the order1 making a decided pause between4 ,for example1 in ,forward ,march6 ,forward is the explanatory or warning word2 then1 after a perceptible pause1 the executive word ,march6 should be given in a crisp1 decisive tone of voice4 ,the command ,attention6 is but one word1 but it is the custom to divide it syllabically1 thus1 ,atten-shun6 ,all other commands taken from the military manuals have their proper warning and executive words2 for example3 ,count--,off6 ,about--,face6 ,right--,face6 ,company--,halt6 ,to the ,rear--,march6 ,double ,time--,march6 etc4 ,the exceptions are the commands1 ,rest6 ,at ,ease6 and ,fall ,out6 ,the orders for the exercise movements may be standardized by first giving the name of the movement1 ,arms ,cross1 and then adding the words3 ,ready--,cross6 to indicate the second or executive part of the command4 ,for example3 ,arms ,cross4 ,ready--,cross6 the men taking the cross position at the last word4 ,in this way the members of the squad are first warned as to just what they are expected to do2 then1 at the executive word1 they all act together4 ,the leader should see to it that the over-eager men do not anticipate the executive command4 ,the only purely military formation used in this manual is that of the squad4 ,nowadays1 when military training is so universal1 the meaning of the term is well known2 there is sure to be some one in the company who can supply the necessary information about forming the squad and the simple movement of ,squads ,right4 ,to put it into untechnical language1 it may be said that the squad consists of eight men1 lined up four abreast in two ranks4 ,the men should be arranged in order of height1 the tallest being ,no4 #a1 front rank4 ,no4 #d of the front rank acts as corporal of the squad4 ,illustration3 ,,eyes ,,right6 ,squads ,right looks like a complicated maneuver when studied according to the diagrams in the manuals1 but it is not particularly difficult in practice4 ,its use is to get the company out of the double line formation into a column of four men abreast1 the usual marching formation4 ,at the executive command1 ,march6 ,no4 #a front rank acts as the pivot1 and makes a right-angled turn to the right1 marking time in that position until the three other men in the front rank have executed a right-oblique movement and have come up on the new line4 ,the rear-rank men follow suit1 but ,nos4 #b and #a have to turn momentarily to the left in order to get behind the front-rank pivot men--to put it more simply1 they follow ,no4 #b in single file4 ,it sounds confusing1 but any old ,national ,guardsman can explain the movement in very short order4 ,so soon as ,squads ,right has been completed the whole column takes up the march without further word of command4 ,,steps ,,and ,,marchings ,all steps and marchings executed from a halt 7except ,right or ,left ,step7 begin with the left foot4 ,the length of the full step in ,quick 7or ordinary7 time is #cj inches1 measured from heel to heel1 and the cadence is at the rate of #abj steps to the minute4 ,the length of the full step in ,double ,time is #cf inches2 the cadence is at the rate of #ahj steps to the minute4 ,,forward--,,march6 ,at the warning command1 ,forward6 shift the weight of the body to the right leg1 left knee straight4 ,at the command1 ,march6 move the left foot forward #cj inches from the right2 continue with the right and so on4 ,the arms swing freely4 ,,double ,,time--,,march6 ,the arms are raised to a position horizontal with the waist-line1 fingers clenched4 ,the run is as natural as possible4 ,,to ,,the ,,rear--,,march6 ,at the command1 ,march6 given as1 the right foot strikes the ground1 advance and plant the left foot1 turn to the right-about on the balls of both feet1 and immediately step off with the left foot4 ,,company--,,halt6 ,at the command1 ,halt6 given as either foot strikes the ground1 plant the other foot as in marching2 raise and place the first foot by the side of the other4 ,if in ,double ,time1 drop the hands by the sides4 ,,mark ,,time--,,march6 ,at the command1 ,march6 given as either foot strikes the ground1 advance and plant the other foot2 bring up the foot in the rear and continue the cadence by alternately raising each foot about two inches and planting it on line with the other4 ,being at a halt1 at the command1 ,march6 raise and plant the feet in position as prescribed above4 ,,change ,,step--,,march6 ,at the command1 ,march6 given as the right foot strikes the ground1 advance and plant the left foot2 plant the toe of the right foot near the heel of the left and step off with the left foot4 ,the change as the left foot strikes the ground is similarly executed4 ,,right--,,face6 ,raise slightly the left heel and right toe2 face to the right1 turning on the right heel1 assisted by a slight pressure on the ball of the left foot2 place the left foot by the side of the right4 ,left ,face is executed on the left heel in a corresponding manner4 ,,about--,,face6 ,carry the toe of the right foot about half a foot-length to the rear and slightly to the left of the left heel 7without changing the position of the left foot72 face to the rear1 turning to the right on the left heel and right toe2 place the right heel by the side of the left4 ,there is no left ,about ,face4 ,,count--,,off6 ,at this command all except the right files 7the two men forming the extreme right end of the company as drawn up in two lines7 execute ,eyes ,right2 then1 beginning on the right1 the men in each rank count one1 two1 three1 four--one1 two1 three1 four1 etc4 ,as each man calls off his squad number he turns head and eyes to the front4 ,,the ,,setting-,,up ,,exercises ,attention6 ,this is the regular military position4 ,heels together1 the feet at an angle of forty-five degrees2 hands at the sides1 thumbs along seam of the trousers2 neck back1 chin in1 chest out4 7,see ,fig4 #a47 ,illustration3 ,,fig4 #a4--;,,attention ,the movement calls for prompt control of the muscles2 in fact1 the expression is often used of snapping into attention1 meaning that the man comes into this position quickly and easily and with a distinct click of the heels4 ,in the ,daily ,dozen referred to later in this book1 this position is called ,hands4 ,arms ,cross 7,ready-,cross67 ,this movement is taken from the position of ,attention by raising the arms from the sides and turning the palms down2 it may be varied by turning the palms up4 ,holding the arms in this position1 at the same time turning the hands and keeping the neck straight and the chest arched1 will develop all the muscles over the shoulder4 7,see ,fig4 #b47 ,illustration3 ,,fig4 #b4--;,,arms ,,cross ,on the ,cross position the arms should be straight out horizontally from the body1 with the elbows locked4 ,at the same time1 resistance should be placed against the head and neck coming forward at all4 ,these should be held in exactly the same position as at ,attention4 ,the tendency is either to let the arms bend a little or to let them drop below the horizontal1 or even to hold them slightly above the level4 ,from this position shoulder-grinding may be practised4 ,this is executed by keeping the arms extended1 turning the whole arm in a circle in the shoulder socket1 and forcing the shoulder-blades back and together as the arms go back4 ,the circle made by the hands should be about twelve inches in diameter4 ,arms ,stretch 7,ready-,stretch67 ,in this exercise the arms are raised to a position straight up above the head1 with the hands extended4 ,the palms may be together or facing front4 7,see ,fig4 #c47 ,illustration3 ,,fig4 #c4--;,,arms ,,stretch ,hips ,firm6 7,this order is given1 ,hips-,firm67 ,the hands are placed on the hips1 with thumbs back and fingers forward4 ,the chest should be arched1 the shoulders and elbows kept well back1 and the neck pushed hard against the collar4 7,see ,fig4 #d47 ,also the hips should be kept well back and the abdomen in4 ,this gives the same poise as the ,attention position1 but it puts more work on the shoulder muscles and so gives greater opportunity for arching the chest4 ,in the ,daily ,dozen this position is called simply1 ,hips4 ,illustration3 ,,fig4 #d4--;,,hips ,,firm ,neck ,firm6 7,this order is given1 ,neck-,firm67 ,maintaining the same position as in ,hips ,firm1 the hands are quickly raised and put against the back of the head 7the finger-tips slightly interlaced7 just where it joins the neck1 exerting some pressure2 at the same time the head and neck are forced well back4 7,see ,fig4 #e47 ,illustration3 ,,fig4 #e4--,,neck ,,firm ,the elbows should not be allowed to come forward1 but should be kept back and the chest should be arched4 ,this gives extra work for the muscles of the neck1 as well as for those of the arms and shoulders4 ,in the ,daily ,dozen this is called simply1 ,head4 7,see ,fig4 #f47 ,illustration3 ,fig4 #f--;,,incorrect ,,position ,,of ,,shoulders ,,in ,,neck ,,firm ,arms ,reach 7,ready-,reach67 ,while maintaining an erect position1 the arms are stretched out forward parallel to each other1 the shoulders being kept back and the chest not cramped4 ,if the shoulders are allowed to come forward the exercise is valueless4 7,see ,fig4 #g47 ,illustration3 ,,fig4 #g4--;,,arms ,,reach ,arms ,bend 7,ready-,bend67 ,in this position the arms are bent at the elbows1 with the hands partially clenched1 and brought up about to the point of the shoulders4 ,the shoulders are held back firmly and the neck is pressed against the collar1 while the chest is arched 7,fig4 #h74 ,from this position the following movements are made with the hands clenched3 ,arms ,cross 7,ready-,cross76#a ,illustration3 ,,fig4 #h4--;,,arms ,,bend ,a good exercise in rhythmic time may be developed by going through the following round of movements3 ,arms ,bend1 ,arms ,cross1 ,arms ,bend1 ,arms ,stretch1 ,arms ,bend1 ,arms ,reach1 ,arms ,bend1 ,arms ,down4 ,body ,prone 7,ready-,bend67 ,assuming the position of ,neck ,firm1 press the hands against the back of the neck and bend body at the waist forward1 at the same time keeping the head in line with the spinal column and the eyes up2 then back again to the erect position4 7,see ,fig4 #f;a1 ,chapter ,,xi47 ,this gives excellent exercise for the muscles of the neck1 and1 if performed slowly1 some exercise for the back4 ,assuming the same position of ,neck ,firm1 bend the body slightly at the waist4 ,this exercise should not be carried to an extreme1 especially in the case of men who have reached middle age4 ,in the ,daily ,dozen this is called ,grasp4 ,balancing 7,ready-,balance67 ,assume the position of ,attention1 then1 standing on the right foot and keeping the knees straight1 advance the left foot forward about two feet from the ground4 ,hold this position while balancing on the right foot1 then back to ,attention again4 7,see ,fig4 #i47 ,illustration3 ,,fig4 #i4--;,,balancing ,make the same motion1 standing on the left foot4 ,now standing on the right foot1 advance the left foot and1 instead of bringing it to the ground1 swing it back and extend it at the same height to the rear1 still balancing on the other foot4 ,hold this position for a moment4 ,after some practice this movement can be executed by standing on one foot and putting the other leg first forward and then back for several times4 ,this exercise gives control over the muscles of the leg and balancing powers1 and increases the ability to adjust the muscles so as to maintain the equilibrium4 ,stride ,position 7,ready-,stride67 ,this position calls for the separation of the feet sideways about a foot and a half apart 7,fig4 #aj74 ,now assume the ,arms ,cross attitude1 and then1 turning the body at the hips1 bring first the right hand down to touch the floor1 at the same time bending the right knee and keeping the left knee straight4 ,come back to the regular position again4 ,illustration3 ,,fig4 #aj4--,,stride1 ,,first ,,position ,now bend the left knee1 put down the left hand and touch the ground1 turning the body at the hips4 7,see ,fig4 #aa47 ,illustration3 ,,fig4 #aa4--,,stride1 ,,final ,,position ,in both of these movements keep the other arm extended backward4 ,this produces a graceful exercise which is excellent work for the muscles of the body and shoulders4 ,in the ,daily ,dozen this is called ,the ,weave4 ,assuming the ,stride ,position1 advance the right foot about a foot2 then1 with the arms in ,cross position once more1 bend the forward knee and touch the ground with the hand1 at the same time keeping the other arm extended backward4 ,reverse this4 ,this movement is also excellent for the muscles of the body and back4 ,wall ,balance 7,ready-,bend67 ,stand sideways to the wall about two feet and a half away2 now extend both arms in the ,cross position1 and then lift the foot that is farthest away from the wall and lean over until the extended fingers of the other hand touch the wall2 push back into original position4 ,move out a little farther from the wall and repeat4 ,do this until the distance is as far as can comfortably be recovered by pushing the hand against the wall4 ,reverse this exercise1 so as to do it with the other arm4 ,this is an excellent workout for the shoulder muscles as well as for the forearms1 and gives some exercise to the body4 ,stepping 7,ready-,step67 ,standing erect at ,attention1 step to the right with the right foot about six inches1 merely touching the toe to the ground1 and bring the foot back to the ,attention position4 ,the object of this movement is to give control of the muscles of the leg in addition to the balancing of the body4 ,care should be taken to keep the body absolutely motionless while the exercise is in progress4 ,the toe is only touched to the ground and the foot is brought immediately back into position4 ,this movement has a quieting effect after more violent exercising4 ,it can be done either sideways1 forward1 or back4 ,running in ,place 7,mark ,time--,march67 ,beginning with ,marking ,time6 ,now raise the feet alternately from the ground1 a little higher each time1 until the knees come up practically to a level with the waist4 ,then perform this same motion on the toes and shift into a run while still holding the same position--that is1 while going up and down on the toes4 ,men who have considerable weight around the waist-line should place their hands on the abdomen when performing this exercise4 ,body-turning 7,ready-,cross6 ,ready-,turn67 ,this movement consists in turning the body at the hips while keeping the feet and legs in the original position4 ,it may be done from almost any of the positions already outlined1 and is moderate work for the muscles of the waist4 ,do it first with the arms in ,cross position1 turning to the right as far as possible2 then back to the ,front1 or original1 position2 then to the left as far as possible1 and back to the ,front1 or original1 position1 taking pains that the turning is executed above the hips while the legs and feet hold their original position4 ,a more pronounced method is given in the ,daily ,dozen in ,wave and ,weave4 ,heel-raising 7,ready-,rise67 ,standing on both feet at ,attention1 raise the heels1 and hold the position for a moment2 then drop the heels again4 ,repeat this4 ,now1 standing in ,stride ,position1 go up onto the toes again4 ,drop the heels and repeat4 ,this is an excellent exercise for the muscles of the calf4 ,,group ,,exercises ,no4 #a4 ,attention6 7or ,hands67 ,hips3 ,same position1 but hands on hips1 elbows back4 ,neck 7or ,head73 ,same position1 but hands on back of neck1 elbows back4 ,cross3 ,same position1 but arms extended full length out from body1 palms down4 ,grind3 ,maintaining the ,cross position1 turn palms up1 and then make ten circles with hands1 the diameter of the circle to be one foot 7,fig4 #ab74 ,in doing this keep the arms horizontally out from the body1 and on the backward sweep try to make the shoulder-blades almost meet at the back4 7,see ,fig4 #d1 ,chapter ,,xi47 ,rest ten seconds4 ,deep breathing with hands on hips4 ,illustration3 ,,fig4 #ab4--;,,grind1 ,,showing ,,how ,,the ,,palms ,,of ,,hands ,,are ,,turned ,,up ,,in ,,this ,,exercise ,no4 #b4 ,attention6 ,stretch3 ,lift arms straight up above head1 palms out4 ,reach3 ,bring arms down1 extending them straight out in front4 ,palms in1 but keep shoulders back4 ,fling3 ,bend elbows out and bring hands in to chest1 palms down4 ,then to ,cross1 back to ,fling again1 and so on ten times4 7,see ,fig4 #ac47 ,illustration3 ,,fig4 #ac4--;,,fling4 ,,correct ,,position ,wave3 ,assume ,reach position4 ,now bend the arms sharply at wrists and just let the fingers interlock4 ,bring the inside of elbow close to head1 keeping head up4 ,then1 by turning the body at the hips and keeping the back straight1 cause the hands to make a complete circle of the diameter of a foot 7,fig4 #ad74 ,do this five times1 and then reverse for five times4 7,see ,fig4 #ab1 ,chapter ,,xiii47 ,rest ten seconds4 ,then deep breathing1 lifting arms on inhalations and crossing them on exhalations4 ,illustration3 ,,fig4 #ad4--,,wave4 ,,excellent ,,demonstration ,no4 #c4 ,attention6 ,stride3 ,separate the feet by taking a step to right1 bringing the feet about eighteen inches apart4 ,illustration3 ,,weave--,common fault of not keeping shoulders and arms in line4 ,weave3 ,turn the body at the hips while keeping the arms horizontally extended and bending the right knee slightly4 ,bring the right hand down to the ground midway between the feet and let the left arm go up1 keeping its horizontal position from the body1 the spine doing the turning4 ,hold this position five seconds2 then up to ,cross position and turn the body the reverse way1 bending left knee and bringing left hand to ground4 ,hold five seconds1 then up4 ,repeat five times for each hand4 7,see ,fig4 #ad1 ,chapter ,,xiii47 ,curl3 ,from ,cross position1 clench the fists and bring arms in slowly to the side and up into the armpits1 at the same time bending the body and head backward 7,fig4 #ae74 ,the fists should be clenched and the wrists bent1 bring the hands in toward the chest1 the elbows out1 and inhaling4 7,see ,fig4 #i1 ,chapter ,,xii47 ,illustration3 ,,fig4 #ae4--;,,curl ,,position4 ,,excellent ,,demonstration ,,except ,,that ,,the ,,elbows ,,should ,,be ,,thrown ,,back ,forward3 ,from the above position1 gradually bring the body up to an erect position1 extending the hands to a ,reach position1 and slowly bend the body forward at the hips1 exhaling at the same time1 and letting the hands go back past the hips and as high behind the back as possible1 keeping the head up and the eyes looking directly forward1 not down4 ,go down about to the level of the wrist1 then back to ,cross position again1 and repeat this backward and forward movement five times4 ,no4 #d4 ,attention6 7,cross-,crawl67 ,assume the ,cross position4 ,crawl3 ,while still keeping the neck back1 the chin1 and the chest arched1 slowly lift the right hand and arm until it points directly upward1 then curl in right arm over the head1 at the same time dropping the left shoulder and sliding the left hand and arm down along the side of the left leg until the fingers reach directly to the knee1 or as far as comfortable4 ,now come back from this position4 7,see ,figs4 #g and #h1 ,chapter ,,xii47 ,cross once more and raise the other arm in similar fashion4 ,repeat this five times on each side4 ,no4 #e4 ,attention6 7,cross-,crouch67 ,crouch3 ,assume the ,cross position of the arms and ,stride stand1 feet about eighteen inches apart4 ,now1 keeping the head up and the neck back and back straight1 bend the knees and come down slowly1 not too far 7,fig4 #af71 until fully accustomed to it1 and up again4 ,repeat this five times4 7,see ,fig4 #aj1 ,chapter ,,xii47 ,illustration3 ,,fig4 #af4--;,,crouch1 ,,showing ,,erect ,,position ,,of ,,body ,,and ,,back ,no4 #f4 ,attention6 ,heel-raising3 ,lift the heels from the floor1 maintain the position on the toes for a second1 then back onto the heels once more4 ,repeat some ten times1 then take the ,stride stand and repeat ten times in this position4 ,no4 #g4 ,attention6 ,wing-work3 ,raise the arms to the ,cross4 ,then lift arms straight over head1 inhaling2 then1 bending body forward and keeping the neck straight1 swing the arms backward at the shoulder1 exhaling1 and come forward until the body is about level with the waist2 then up again 7,fig4 #ag74 ,picture the arms as looking like a bird's wings4 ,repeat this five times in each direction4 7,see ,figs4 #ae1 #ae;a1 ,chapter ,,xiii47 ,final deep breathing1 with arm lifting as before4 ,illustration3 ,,fig4 #ag4--,,wing ,,position1 ,,also ,,back ,,position ,,of ,,curl4 ,,face ,,should1 ,,however1 ,,be ,,turned ,,up ,,footnotes3 ,footnote #a3 ,this is the same movement as in the ordinary ,cross position1 except that the hands are kept clenched4 ,,chapter ,,vi ,a ,,ten-,,day ,,program ,,first ,,day ,attention6 ,hips ,firm ,neck ,firm ,arms ,bend ,arms ,cross ,arms ,stretch ,arms ,reach ,mark ,time ,mark ,time on ,toes ,attention6 ,stepping ,heels ,raise ,deep ,breathing 7,at ,arms ,stretch7 ,hike or ,outdoor ,work ,walk half-mile on level1 each man at his own stride4 ,illustration3 ,,correct ,,position ,,of ,,neck ,,and ,,shoulders ,,in ,,all ,,reach ,,exercises ,walk in pairs--column of twos2 the shorter men should be in front4 ,,second ,,day ,attention6 ,hips ,firm ,neck ,firm ,body ,prone ,hips ,firm ,stride ,stand ,body ,bend 7,side to left and right7 ,attention6 ,arms ,bend ,arms ,cross ,balancing 7,on one foot--to right and left7 ,arms ,stretch ,mark ,time ,mark ,time on ,toes ,attention6 ,heels ,raise ,stepping ,deep ,breathing ,hike or ,outdoor ,work ,walk three-quarters of a mile1 column of twos1 keeping step4 ,starting at command1 ,forward--,march6 beginning with left foot4 ,leader calls ,company--,halt6 three or four times1 and then ,forward--,march6 again4 ,leader commands occasionally1 ,change ,step--,march6 ,,third ,,day ,attention6 ,arms ,bend ,arms ,cross ,stride ,stand ,turn ,body 7,on hips--right and left7 ,attention6 ,neck ,firm ,body ,prone ,body ,backward ,bend ,attention6 ,balancing 7,on one foot--to right and left7 ,mark ,time ,mark ,time on ,toes ,stride ,stand ,heels ,raise ,deep ,breathing ,hike or ,outdoor ,work ,illustration3 ,,stooping4 ,,incorrect ,,position1 ,,letting ,,the ,,head ,,fall ,,forward ,walk a mile1 column of twos1 keeping step4 ,last half-mile command men to stand up and keep their necks pressed back against their collars1 chins in4 ,,fourth ,,day ,attention6 ,arms ,bend ,arms ,stretch ,palms ,front ,bring ,arms ,downward and ,backward ,attention6 ,arms ,bend ,arms ,cross ,balancing 7,on one foot--to right and left7 ,stride ,stand 7,foot advanced7 ,bend ,knee and ,touch ,floor with ,hand 7,right and left7 ,mark ,time ,mark ,time on ,toes ,stepping ,deep ,breathing ,hike or ,outdoor ,work ,walk a mile1 marching step1 column of twos1 shorter men in front1 but try to get them up to a thirty-inch stride4 ,make a portion of the march slightly up-hill1 and last half-mile with necks back1 chin in1 chest out4 ,illustration3 ,letting shoulders come forward2 common fault ,illustration3 ,incorrect position of neck and shoulders2 very common fault ,illustration3 ,,arms ,,bend ,,fifth ,,day ,attention6 ,arms ,bend ,arms ,cross ,shoulder-grinding 7,moving hands in circle and backward7 ,attention6 ,stride ,stand ,arms ,cross ,balancing 7,on one foot--to right and left7 ,crouch 7,quarter-bend7 ,mark ,time ,mark ,time on ,toes ,faster ,attention6 ,stepping ,deep ,breathing ,hike or ,outdoor ,work ,walk a mile and a quarter1 column of twos4 ,insist on thirty-inch stride1 but put shorter men in front4 ,make a little stiffer grade4 ,no more talking in ranks4 ,insist upon necks back1 chins in1 and chests out all the way4 ,,sixth ,,day ,illustration3 ,,stooping4 ,,incorrect ,,position1 ,,letting ,,the ,,back ,,bow ,,up ,,and ,,shoulders ,,drop ,attention6 ,arms ,bend ,arms ,wing ,arms ,fling ,arms ,cross ,shoulder-grinding ,attention6 ,stride ,stand ,arms ,cross ,balancing 7,on one foot--to right and left7 ,body-turning ,crouch 7,quarter-bend7 ,attention6 ,mark ,time ,mark ,time on ,toes ,faster ,running in ,place ,stepping ,deep ,breathing ,hike or ,outdoor ,work ,bring men into company line and count off4 ,explain squad formation4 ,march mile and a quarter in column of squads4 ,take a stiffer grade4 ,no talking in ranks4 ,keep to thirty-inch stride and give it a regular beat4 ,no sloppiness4 ,make it a firm1 steady march1 and keep urging the men to breathe deeply and steadily4 ,,seventh ,,day ,attention6 ,right ,face ,left ,face ,about ,face ,repeat ,attention6 ,balancing 7,on one foot--to right and left7 ,stride ,stand ,heel-raising ,body-bending ,sideways ,mark ,time ,mark ,time on ,toes ,faster ,running in ,place ,stepping ,deep ,breathing ,hike or ,outdoor ,work ,company formation4 ,count off4 ,squads ,right--,march6 ,mile and a quarter4 ,silence in ranks4 ,erect carriage4 ,hips back4 ,deep breathing4 ,steady thirty-inch stride4 ,stiff incline4 ,no lagging1 but take it much the same as on the level4 ,on the way1 in some five minutes after the grade has been covered1 give them ,double ,time for about twenty steps4 ,illustration3 ,,effect ,,of ,,these ,,exercises1 ,,showing ,,even ,,muscular ,,development ,,eighth ,,day ,attention6 ,right ,face ,left ,face ,about ,face ,repeat ,attention6 ,arms ,cross ,balancing 7,on one foot--to right and left7 ,stride ,stand ,crouch 7,quarter-bend7 ,attention6 ,arms ,cross ,arms ,stretch ,palms ,front ,bring ,arms ,downward and ,backward ,mark ,time ,mark ,time on ,toes ,faster ,running in ,place ,stepping ,deep ,breathing ,hike or ,outdoor ,work ,company formation4 ,count off4 ,squads ,right--,march6 ,while marching explain to them ,to the ,rear--,march1 and have them do it three or four times4 ,distance mile and a half1 with same hill work as before4 ,give them ,double ,time for twenty steps twice during the march4 ,,ninth ,,day ,attention6 ,forward--,march 7,three steps and come to ,attention67 ,same ,steps ,backward ,same ,steps ,sideways ,make ,complete ,square 7,three steps forward1 three to the right1 three backward1 and three to the left7 ,hips ,firm ,neck ,firm ,body ,prone ,body ,backward ,bend ,body ,sideways ,bend ,mark ,time ,mark ,time on ,toes ,faster ,running in ,place ,stepping ,deep ,breathing ,hike or ,outdoor ,work ,get some bars of iron1 one inch in diameter and three feet long4 ,they should cost fifty cents apiece1 and weigh about eight pounds4 ,give half the company these bars to carry1 and at the middle of the hike transfer them to the other half to bring home4 ,distance mile and a half4 ,no ,double ,time4 ,carry the bars by the middle in the hands1 and then for a time behind the back and through the elbows1 with the hands in front4 ,,tenth ,,day ,attention6 ,arms ,cross ,body and ,knee ,bend1 turning on ,hips and touching ,floor with ,hand 7,first one and then the other4 ,the right hand on bending right knee and the left hand on bending left knee74 ,attention6 ,hips ,firm ,neck ,firm ,body ,prone ,body ,backward ,bend ,attention6 ,stride ,stand ,arms ,cross ,balancing 7,on one foot--to right and left7 ,crouch 7,quarter-bend7 ,attention6 ,mark ,time ,mark ,time on ,toes ,faster ,running in ,place ,attention6 ,stepping ,deep ,breathing ,hike or ,outdoor ,work ,carry bars1 distance mile and a quarter1 every man carrying his bar all the way4 ,double-time them once during march for twenty steps4 ,insist on erect carriage all the way1 with neck back against collars4 ,part ,,ii ,,the ,,daily ,,dozen ,a ,,condensed ,,system ,,of ,,either ,,group ,,or ,,individual ,,setting-,,up ,,exercises ,,chapter ,,vii ,we may now consider the question of time-saving for those who may be obliged to largely forego pleasurable exercise and who yet desire to keep fit and well in spite of this deprivation4 ,there are two divisions in this class1 as may be shown in the case of the present world war4 ,the first class embraces all the men in active service1 with two subdivisions--officers who are over forty and officers and privates who are under that age4 ,the second class comprises the men 7and women1 too1 for that matter7 who1 unable to do service at the front1 must support the troops in various ways behind the lines4 ,it is said that it takes five men behind the line to support one man at the front1 and1 judging from the pressure that already has come upon our people1 this is manifestly not an incorrect statement4 ,these reserves must be kept in good physical condition1 and with this end in view the writer has prepared a modified form of setting-up exercises which has been tested out with large numbers in actual practice4 ,these exercises are intended to prepare the younger men for the more strenuous training which they are to undergo later2 in the case of the older men1 they are to be used before entering upon the ordinary day of business routine4 ,after a great deal of study a system has been devised which answers the needs in both cases2 it is not too strenuous for the older men1 and it will add suppleness1 vitality1 and endurance to the physical assets of the younger men4 ,a ,,modern ,,physical ,,system ,we know how1 in the stress of affairs brought about by war1 not only individuals1 but nations are suddenly awakened to the fact that what may have been good enough even a year ago is antiquated and out of date to-day4 ,under the pressure of war we are driven1 whether we wish it or not1 to put to immediate test virtually every fact of our daily lives4 ,we find that almost every machine and well-nigh every method may be improved--in fact1 that it must be improved4 ,boats1 aeroplanes1 guns1 industrial processes1 even the actual business of living itself1 all are being submitted to the test of emergency and are being made over upon new lines4 ,so it is with our setting-up exercises4 ,we can no longer afford to waste time or motion or effort4 ,we are teaching on an intensive scale and we must take nothing out of a man in preparation2 rather we must add to his store of vitality and energy4 ,perhaps we find that the routine of his ordinary work will strengthen sufficiently his legs and arms4 ,this is astonishingly true4 ,what we must now do is to supple him1 to quicken his co-ordination1 to improve his poise1 and to put his trunk and thorax into better shape4 ,we must give him endurance1 quickness of response1 and resistive force4 ,this1 therefore1 being our problem1 we eliminate the arm and leg exercises and go directly for the trunk and thorax4 ,we must quicken co-ordination and improve the man's rapidity of response to command4 ,and standing out above all is this major principle3 ,no vitality should be taken out of a man by these setting-up exercises2 he should not be tired out1 but rather made ready for the regular work of the day4 ,,out-,,of-,,date ,,ideas ,this war in which we are engaged has brought to our people some all-compelling truths4 ,and the greatest of these is that our men1 the flower of our racial stock1 are deficient physically when put to the test before examining-boards4 ,when one sees some two thousand men examined by draft boards to secure two hundred men for our army1 as happened in some cases1 when one reads that in a physical examination for the sanitary police force in ,cleveland thirty-seven out of forty-two women passed and only twenty-two men out of seventy-two1 one is ready indeed to believe that we have failed to produce men who can be called upon when the need arises to defend our country4 ,illustration3 ,,incorrect ,,position1 ,,showing ,,how ,,most ,,men ,,slack ,,in ,,swedish ,,exercises ,,by ,,letting ,,the ,,back ,,bend ,our athletic sports have produced the right spirit1 as the rush of athletes to the service has shown4 ,but our calisthenics1 our general building-up exercises have apparently failed in the physical development of our youth4 ,they are antique4 ,permit me to illustrate4 ,only recently ,professor ,bolen1 the authority on ,swedish exercises1 died and left behind him the record of his work4 ,after twenty-five years of study he had decided that setting-up exercises were unnecessary in the case of a man's legs or arms or pectoral muscles1 and that the attention should be devoted to the trunk--that is1 to the engine itself4 ,,old-,,time ,,fallacies ,here is what was once considered to be a reasonable morning setting-up exercise1 and which1 if coupled with a five-mile rapid walk and hopping first on one foot and then on the other for a half-mile1 would prepare a man for his day's work4 ,on rising1 let him stand erect1 brace his chest firmly out1 and1 breathing deeply1 curl dumbbells 7ten pounds each for a #afe-pound man7 fifty times without stopping4 ,then placing the bells on the floor at his feet1 and bending his knees a little and his arms none at all1 let him rise to an upright position with them fifty times4 ,after another minute's rest1 standing erect1 let him lift the bells fifty times as far up and out behind him as he can1 keeping the elbows straight and taking care1 when the bells reach the highest point behind1 to hold them still there a moment4 ,next1 starting with the bells at the shoulders1 let him push them up high over the head and lower them fifty times continuously4 ,is it any wonder that we abandoned such setting-up8 ,again1 it was pointed out how1 by special exercises1 a man might increase his biceps two or three inches in a year and the calves of his legs an inch or two6 ,now what was the average man to do this for8 ,what was the object8 ,to admire himself in the mirror8 ,or did he intend to make of himself a professional weightlifter8 ,practically the only real good in all this was the deep breathing1 and that would not be lasting except in so far as a part of the exercises tended to open up the chest4 ,how many of us have heard that fairy-tale that if we practised deep breathing for a few minutes daily our lungs would acquire the habit and we should continue it unconsciously when seated at our desks6 ,a ,,perfectly ,,useless ,,stunt ,just to show what we are not attempting to do1 here is a quotation illustrating perfectly the old-fashioned idea that health depends upon extraordinary muscular development3 ,at our suggestion he began practising this simple raising and lowering of the heels4 ,in less than four months he had increased the girth of each calf one whole inch4 ,when asked how many strokes a day he averaged1 he said that it was from fifteen hundred to two thousand1 varied some days by his holding in each hand1 during the process1 a twelve-pound dumbbell1 and then only doing one thousand or thereabouts4 ,the time he found most convenient was in the morning on rising1 and just before retiring at night4 ,the work did not take much time2 seventy strokes a minute was found a good ordinary rate1 so that fifteen minutes at each end of the day was all he needed4 ,we new recognize how silly are such exercises taken for the mere sake of adding an inch or two to an already serviceable muscle4 ,,penny-,,wise ,,and ,,pound-,,foolish ,it is poor gymnastics when the main object is to expend a certain number of foot-pounds of energy to secure increase in cardiac and pulmonary activity1 without care being taken that these organs are in a favorable condition to meet the increased demand put upon them4 ,it is poor gymnastics if we desire to astound the world by nicely finished and smoothly gliding combinations of complex movements fit to be put into the repertoire of a juggler1 or by exhibitions of strength vying with those of a ,sandow1 if we do not take into consideration the effects upon the vital functions4 ,look at these fellows1 said the physician1 built like giants and rotten inside6 ,true1 he was speaking of a lot of big negroes1 but he found the same condition in others--men with stiff muscles and slow movements1 men with shoulders pulled forward and no chest expansion1 breathing wholly with their abdomens4 ,as he put it1 ,those men will to-morrow be the recruits for another army1 the one which fills the tuberculosis hospitals4 ,,nature',s ,,process ,what we want is suppleness1 chest expansion1 resistive force1 and endurance2 and these do not come from great bulging knots of muscle nor from extraordinary feats of strength4 ,rapid shifts from severe training to a life of ease and indulgence is not ,nature's process4 ,it is not the way in which she carries on her work4 ,every step she makes is a little one4 ,she seems never to reckon time as an essential in her economy4 ,we should heed the lesson4 ,the man who eats1 drinks1 and neglects all care of himself for a year1 and then rushes madly into a period of severe physical exercise and reduction1 may at the end of the month1 if he possesses sufficient vitality1 come out feeling fine4 ,but if he repeats the process of letting himself go1 ,nature puts on the fat more and more and a second severe reduction becomes necessary4 ,and it is only a question of time as to the exhaustion of any man's vitality through these extremes4 ,,time ,,the ,,great ,,element ,any one who has had the opportunity of talking with the men in authority who are bearing the burden of fitting a nation for the present emergency cannot fail to be impressed with the fact that time is the great element4 ,we must really prepare our men1 we must make them fit in the shortest space of time that will accomplish the result4 ,and we must conserve our man-power4 ,it is no longer a question of putting on such severe work as shall weed out all but the physical giants2 we are not trying 7as seemed to be the idea in the first ,plattsburg camps1 before the war7 to make the going so stiff as to leave us only #ej per cent4 of hardened men4 ,we want every man who can be brought along rapidly into condition1 and not the strongest only4 ,hence the problem takes on a new phase4 ,we all recognize that the quality and previous training of the men this country is sending into service have a very potent bearing upon the length of time required to make fighters of them4 ,for1 after all1 the man whose training and discipline have been along a kindred line becomes serviceable much earlier than the man who has to acquire the necessary spirit and quality4 ,no one who has listened to the coaches of our various college teams1 or who has read either the preliminary prospects of a game or the account of it afterward1 but must have been impressed with the continual repetition of emphasis upon the fighting spirit4 ,hence1 when our athletes flock almost en masse to the colors1 it means that we are enlisting a large number of picked men who have been in training both mentally and physically1 and who1 under discipline1 will make obedient1 courageous1 and enthusiastic fighters4 ,but a large number of these have been out of college or out of strenuous athletics a year or two1 or longer1 and they need physical conditioning to get back4 ,there is thus a new idea of considerable importance involved in these condensed setting-up exercises4 ,for the world does move1 and those who thought themselves up to date on boats1 aeroplanes1 drill1 and the like have found even within a year that they must make acquaintance with advanced theories and new and improved methods4 ,,essential ,,principles ,probably the most vital point is that the setting-up exercises should not take it out of the men4 ,if we find a man exhilarated and made eager to work at the end of his setting-up we have accomplished far more than if we tire him out or exhaust any of his store of vitality4 ,if1 in addition to this1 we can reduce the amount of time occupied in these setting-up exercises and yet obtain results1 we have saved that much more time for other work4 ,because they did take it out of the men1 the old-time conventional setting-up exercises were shirked and the leaders were unable to detect this shirking2 men went through the motions1 but slacked the real work4 ,furthermore1 all these systems tended to take a longer period of time than was necessary to accomplish the desired results1 and made muscle bound the men who practised them4 ,it has been found in sports and athletic games that over-developed biceps1 startling pectoral muscles1 and tremendously muscled legs are a disadvantage rather than an advantage4 ,the real essential is1 after all1 the engine1 the part under the hood1 as it were--lungs1 heart1 and trunk4 ,finally1 if we give a man endurance and suppleness he becomes more available in time of need4 ,another point of equal importance is that the setting-up exercises should be rendered as simple as possible4 ,if we are obliged to spend a considerable period of time in teaching the leader so that he can handle setting-up exercises1 extension of the number of leaders is rendered increasingly difficult4 ,if1 therefore1 we can make this leadership so simple that a long course of instruction is not necessary1 we save here1 in these days of necessarily rapid preparation1 a very material amount of time4 ,still1 further1 it is found that many of the present setting-up exercises made an extraordinarily wide variation of effort between heavy and light men4 ,the light man would put in only a small amount of muscular effort1 whereas the heavy man1 in the same length of time and under the same exercise1 would be taxed far more than he could comfortably stand4 ,again1 in the point of age1 similar variations necessarily exist4 ,naturally it is out of the question to assume that the youth from eighteen to twenty-five and the man of fifty-five to sixty can take the same amount and the same kind of exercise4 ,on the other hand1 if we consider the work each is required to do in his daily routine1 we can1 so far as the setting-up exercises are concerned1 bring the two points nearer together1 especially if we regard these setting-up exercises in the proper light--a mere preparation for the more onerous tasks that are to follow4 ,,modern ,,physical ,,education ,bearing all these points in mind1 we test out the setting-up exercises so that we may obtain a set answering the following requirements3 ,first--,reduce them to a period of eight or ten minutes once or twice a day4 ,second--,make them simple for leaders to learn4 ,third--,eliminate movements that1 on account of the daily work1 are unnecessary4 ,fourth--,render them more difficult of evasion or shirking4 ,fifth--,direct them specifically in the line of increased resisting power1 endurance1 and suppleness4 ,sixth--,make them of value in establishing co-ordination1 muscular control1 and more prompt response to command4 ,seventh--,equalize them for use by both heavy and light men4 ,eighth--,select the exercises in such a way that the set may be of nearly equal value to both enlisted men and officers1 as well as to executives behind the lines4 ,,slacking ,,in ,,setting-,,up ,,drills ,many of us have seen setting-up drills of various kinds4 ,moving pictures of such drills show in a very striking way how much of the work not only could be slacked1 but is being slacked right along4 ,in fact1 high officers in our service have become so disgusted with the setting-up exercises as to consider abandoning them altogether4 ,in some stations or cantonments a great many men were tired out with the setting-up exercises2 so much so that they had neither life nor vitality for some little time for other work4 ,for the sake of illustration1 let us examine one particular movement4 ,it consists of the men lying flat on the ground or floor2 then1 with straight back1 lifting themselves by the arms2 finally1 giving a jump with the arms and clapping the hands together once1 and then coming back to the original position4 ,the non-commissioned officer who was leading this exercise weighed about #ach pounds4 ,it is easy to imagine the contrast between his doing this stunt and a heavy man of #ahj or #aij pounds attempting it4 ,it is unnecessary to describe in detail the parts of the setting-up exercise which tend to develop members which are already pretty thoroughly exercised in the daily routine of work and drill4 ,the average man of the service needs expansion of chest capacity1 which adds to his resistive power2 a stronger1 better-developed back2 and suppleness and quickness and mobility of trunk4 ,to develop these qualities we must have exercises which may be continued on board ship or near the front1 and which can be carried on without apparatus4 ,illustration3 ,,leg-,,raising ,illustration3 ,,side-,,falling4 ,,this ,,arm ,,and ,,body ,,work ,,places ,a ,,handicap ,,on ,a ,,heavy ,,man ,the ordinary system of setting-up exercises has been growing out of favor for some time4 ,athletic trainers have come to look with considerable suspicion upon the gymnasium-made candidate with big biceps and large knots of muscles4 ,it was also found that1 outside of weight-lifting and inordinate chinning and apparent great strength on the parallel bars1 these men were not so valuable as the lesser muscled but more supple candidates4 ,to put it briefly1 it was found in actual practice that what was under the ribs was of more value than what lay over them4 ,a ,,call ,,for ,,work ,,that ,,will ,,count ,even at the risk of repetition1 some facts should be driven home4 ,we are now working under conditions that should especially emphasize the fact of time-saving4 ,we must take ourselves seriously1 whether we are in the lines or behind the lines4 ,in the eight million men in this country between the ages of forty-five and sixty-four are the country's greatest executives and financiers4 ,we can no longer give these executives and financiers two months in the ,south in the winter and a long summer vacation4 ,we can no longer let a ,plattsburg camp be a strenuous sifting out1 a mere survival of the physically fittest4 ,we need every man whom we can make available1 and we need him with his vitality fully preserved and his endurance appreciably heightened4 ,some are stronger1 naturally1 than others4 ,in football parlance we are no longer trying to pick a team out of a squad of two hundred men2 we are trying to get a hundred and seventy-five out of the two hundred that can stand a fair pace and have enough left to fight with when they get there4 ,any one who has been in touch with affairs in ,washington1 any one who has been engaged in our munition-plants and in our factories1 any one who has worked upon ,liberty ,bond drives or ,red ,cross fund-raising1 knows that if we are to support our boys on land and sea1 these men who are trying to solve the problems of executive management1 and who have the task of raising funds in thousandfold increased volume1 must be also carefully conserved4 ,for1 after all1 even though we spell ,patriotism with a capital ,p and ,government with a capital ,g1 even though army and navy orders take precedence1 there is one great mistress of all1 ,dame ,nature6 ,and when she taps a man on the shoulder and says1 ,quit6 that man stops2 and when he offers the excuse that he has done it out of patriotism and loyalty she merely says3 ,i don't care why you did it1 you have finished6 ,and there is no appeal to ,washington from her verdict4 ,,the ,,big ,,problem ,we shall soon hear the call for more men1 men to fight and men to support the men who fight4 ,the game is on4 ,we are all in it now1 either on the field or on the side-lines4 ,we need to train for it fast and we have no time to waste4 ,for1 after all1 it is condition that tells4 ,it is the man who can stay1 who can work at highest efficiency1 and who can hold out the longest who is going to be most valuable4 ,if we save even ten minutes a day in the setting-up exercises1 we save1 with a hundred thousand men1 #af1fff hours daily toward perfecting their other knowledge4 ,if we can make an able officer or a competent executive last a year longer or even six months under the increased strain1 it gives us a year or six months more in which his understudy can gather the necessary experience to take up his task4 ,illustration3 ,,arm ,,and ,,body ,,work4 ,,this ,,exercise ,,places ,a ,,handicap ,,on ,a ,,heavy ,,man ,illustration3 ,,alternate ,,leg-,,raising ,millions of our youth are going out to fight1 but disease and exhaustion will kill more of them than will the guns of the enemy4 ,thousands of men of the best brain-power in this country are going into committee-rooms and conferences every day from nine in the morning till twelve at night to devise better and more efficacious means of stopping the progress of the ,hun4 ,if these men's brains are of value1 and we know they are1 then the more clearly they act and the longer they last1 the better for the country4 ,,the ,,need ,,for ,a ,,condensed ,,system ,,of ,,calisthenics ,the demonstration1 with a group of busy business executives and professional men1 of the possibility of physical fitness at a small expenditure has been already mentioned4 ,this idea has spread and many units of the ,senior ,service ,corps have been organized4 ,the writer's services were later on drafted into national work4 ,at the call of the ,secretary of the ,navy1 he was asked to take a position on the ,naval ,commission to develop athletic sports and games and physical fitness in our men at the various naval stations4 ,in one week alone requests came from over four hundred communities to establish units of this work among business and professional men4 ,finding that it was impossible to answer all these calls1 the writer devoted himself personally to a class in ,washington1 consisting of several ,cabinet members1 officials of the ,federal ,reserve ,board1 and others1 and these men profited extremely from the work4 ,but this should be done on a far larger scale4 ,the ,hon4 ,daniel ,c4 ,roper1 who was a member of the original class in ,washington1 requested the writer to come down and spend a month or six weeks in ,washington1 to organize drill groups in the various departments1 several of them1 like the ,department of the ,interior1 having received requests to the number of three hundred or four hundred from men who wished to make themselves better fit physically for the work of these strenuous days4 ,this1 together with the demands from so many communities throughout the country1 show that we are all now awake to the necessity of this cardinal feature of the nation's welfare1 the physical fitness and stamina of its youth and men4 ,this new gospel cannot be spread by one individual missionary1 although there is little doubt that1 wherever the story is told1 thousands of our overworked and under-exercised men are glad to avail themselves of the opportunity4 ,illustration3 ,,extra ,,leg ,,work4 ,,this ,,exercise ,,places ,a ,,handicap ,,on ,a ,,heavy ,,man ,this is the reason why the author has been led to devise a set of exercises that can be put in small compass1 as regards both instruction and time required4 ,here follows a brief syllabus of the plan1 in the hope of placing it within reach of men who can afford but little time for anything outside of their pressing office duties4 ,we can no longer take delightful vacations of indefinite length to restore our waning vitality4 ,the country needs every man and needs him at the best of his power4 ,a ,,reasonable ,,program ,no matter how driven a man may be1 it seems only reasonable to think that he should be able to spend ten minutes twice a day on a condensed system1 or setting-up exercise1 adding to it an outdoor walk of half an hour4 ,by this means he can keep himself physically fit to bear the burdens which are falling more and more heavily upon the shoulders of us all4 ,the men who are going to the front first should have every chance of conserving their vitality and increasing their resistive forces4 ,those of us who must do work behind the lines should be kept equally fit for that larger work without which the machine must inevitably break down4 ,the method is scientific and it has been tested on men of all ages from eighteen to seventy4 ,it embodies the elimination of all wasted effort and concentration upon points of approved and essential worth4 ,it is as much a man's duty to make himself fit and to keep himself in that condition as it is to carry on any other part of his work4 ,this method should be adopted not only in every department at ,washington1 but throughout the country2 it should be taught in our schools and colleges1 and so thoroughly that never again in a world-wide crisis shall we find ourselves physically unprepared4 ,,chapter ,,viii ,vacillation and doubt are poison to the nerves4 ,this is the reason why it is advisable to teach co-ordination1 prompt response to the command of the brain over the muscles1 and the general sense of self-control which comes to a man when he has only to think in order to turn that thought into quick action4 ,one of the penalties of the executive position is that1 although the man begins as a disciplined private1 when he goes up higher and gradually reaches the point where he gives commands only1 and never has any practice in obeying them1 he gets the habit of pushing buttons to make other people jump1 while there are no buttons pushed to make him jump4 ,,worry ,,and ,,fear ,now as to worry4 ,it has been said1 and not untruly1 that one of the very largest causes of worry is bodily weakness4 ,and in more than a majority of cases this weakness comes from poor physical condition4 ,a good digestion and proper elimination seem to make the organism move smoothly1 not alone with muscles1 but with nerves4 ,hence if we get the engine right1 the lungs doing their duty1 the skin acting as it should1 and the bowels and kidneys taking off the waste products1 we generally find a robust man1 little given to that most expensive habit1 worry4 ,fear is the forerunner of illness4 ,there is nothing quite so effective in producing a bad condition of the human system as fear1 and this fear is what worry develops into2 later it becomes pure1 downright cowardice4 ,worry makes cowards4 ,if a man has enough worry and anxiety1 fear follows in its wake1 and then the man becomes a mental and moral and often a physical coward4 ,,the ,,fatal ,,mistake ,the average man1 when he is pressed to overwork1 thinks that by cutting out some of his exercise and devoting that extra time to his work he can accomplish more4 ,there never was a greater mistake2 in the long run this method is the most expensive of all4 ,no factory manager would think of running his automatic machines twice as long with half the amount of oil1 and yet that is just what the man is trying to do in this case4 ,the result is that he gradually piles up the various toxic products within himself until self-poisoning is inevitable4 ,all his organs struggle to eliminate these poisons1 but1 being given no assistance1 they gradually become less and less efficient1 and then begins the payment of the penalty1 for ,nature never forgives this kind of treatment4 ,from a practical1 useful running machine he retrogrades into something fit only for the scrap-heap4 ,the history is the same in all cases1 although it may be more or less prolonged4 ,the discomfort1 occasional slight illnesses1 the gradual loss of effective thought and power to concentrate1 lack of appetite1 unreasonable temper1 insomnia1 nerve diseases1 and perhaps a complete nervous and physical breakdown if the conditions are not recognized in time1 are the varying punishments inflicted by ,nature4 ,illustration3 ,,arch ,,work ,i have referred to ,nature's order1 ,you must earn your bread by the sweat of your brow4 ,almost every one1 in these modern days of civilization1 is earning his bread in some other way2 well1 he must make up for this by some kind of exercise or else ,nature will surely take her toll4 ,when men were earning their bread by the sweat of their brows they were not always sure of getting a surplus of it1 and that was not a half-bad thing4 ,in fact1 it was far better for the race than present conditions under which so many men have given up physical work altogether4 ,but instead of cutting down on their food they double up on it4 ,,something ,,out ,,of ,a ,,bottle ,the usual temporary panacea for these ills of the flesh is to get some so-called specific in the form of a medicine and gobble it religiously4 ,thousands of men and women1 who are unwilling to take five or ten minutes' exercise two or three times a day1 will swallow something out of a bottle on a spoon before each meal1 with a splendid satisfaction and confidence4 ,perhaps temporarily it produces improved results4 ,at any rate1 it gives a sense of mental satisfaction1 and that something stands off the trouble for a while4 ,there is still another method which has some show of reason in it1 although1 after all1 it does not compare with the wiser1 saner course4 ,a man or woman is persuaded that if he or she will only give up some particularly attractive self-indulgence the result will be increased health and vigor4 ,for instance1 there is a common belief that tea or coffee is the cause of many ills4 ,perhaps this is true1 but the giving up of tea or coffee will never cure the ills that come from lack of exercise1 loss of fresh air1 over-eating1 and over-indulgence4 ,the mere fact that a person is giving up something that he likes does not make him immune to the penalties which he incurs day after day by other offenses against the laws of ,nature4 ,,conserving ,,the ,,president',s ,,health ,rear-,admiral ,carey ,t4 ,grayson1 personal physician and health director to ,president ,wilson1 says3 ,you may make the statement1 in so many words1 that physical exercise has been the means of making a normal1 physically perfect man of the ,president4 ,and when a man is in a normal condition he is in perfect health and physical trim4 ,that was the initial intention in this case1 just to make the ,president physically fit1 and to keep him so4 ,richard ,m4 ,winans says3 ,the ,admiral told me that when he first took charge of the ,president1 ,mr4 ,wilson was not a little averse to taking any sort of exercise4 ,however1 ,doctor ,grayson early succeeded in impressing upon ,mr4 ,wilson that good health was an absolutely important factor in dealing with the grilling duties which would face him during the coming four years1 and that his physical well-being was vital not only to himself1 but to the welfare of the entire country4 ,the ,president has a dislike almost akin to abhorrence for mechanical appliances intended to exercise the muscles of the body4 ,there is not a dumbbell1 or an ,indian club1 nor a medicine-ball1 nor a punching-bag1 nor a turning-bar1 nor a trapeze1 nor a lifting or pulling apparatus1 nor a muscle--exercising machine of any sort or description in the ,white ,house4 ,the only mechanical device used by the ,president is a simple1 unoffending golf-club4 ,illustration3 ,,spring ,,work4 ,aside from his work in the open air1 ,mr4 ,wilson takes a number of physical exercises indoors1 very few of which have ever been described in print4 ,some of these exercises are taken as a substitute for outdoor recreations at times when weather conditions are too extreme4 ,but the major part of them1 and especially the more unusual of these exercises1 are regularly practised as a part of his daily routine4 ,as a matter of fact1 they are pretty closely dove-tailed in with his office work4 ,,flexing ,,exercises ,however1 if the ,president really has a favorite among his various physical exercises1 it is said to be that of flexing4 ,this he employs almost entirely as an indoor exercise1 and it perhaps is the one he practises more often than any other4 ,flexing1 as ,doctor ,grayson put it into its simplest every-day term1 is nothing more nor less than just good1 old-fashioned stretching expressed in a scientific and systematized form of exercise4 ,it is the most generally and commonly executed muscular exercise1 and it is practised by nearly all the animal kingdom4 ,president ,wilson uses his flexing movements with a careful regard to system1 and a great deal more regularly and frequently than any other of his varied physical exercises4 ,particularly during his periods of concentration1 when at work at his desk in the preparation of his messages to ,congress or in the drafting of notes to foreign governments1 the ,president1 at short intervals1 will either settle back in his chair and flex his arms and hands and the muscles across his back and chest1 or he will rise and stand erect for a more thorough practice of the flexing movements for a period of a minute or more4 ,at these times he will throw his body into almost every conceivable posture--twisting1 turning1 bending1 stooping1 the arms down1 forward1 back1 and over his head1 the muscles of the limbs and entire body flexed almost to the point of tremor1 the fingers spread1 and the muscles rigidly tensed4 ,in the opinion of ,doctor ,grayson1 if business and professional men1 particularly those who work at high tension in the cities1 would pause in their work at frequent intervals during the day and give a few seconds of their time to the energetic practice of the flexing or stretching exercises1 there would soon come to be not only less1 but1 possibly in time1 no cases reported of this or that noted man1 the famous lawyer1 merchant1 or financier1 dropping dead at his desk or in his home or in the street1 on account of apoplexy caused by hardened arteries4 ,one of ,mr4 ,wilson's principal physical movements is that of body-twisting4 ,with the toes at a slight outward angle1 the heels touching and the body erect1 he begins the movement by twisting the body a little more than half-way around2 then swinging back in an arc1 at the same time bending at the hips1 until he has completed the circle and reached a hip-bending position1 with the fingers of one hand touching the floor1 the other extended vertically4 ,this gives a stretching movement to all of the muscles of the torso1 side1 back1 and abdomen1 as well as considerable play to the muscles of the legs and arms4 ,,the ,,unpleasant ,,self-,,awakening ,we as a nation1 through the revelation of the draft1 have been suddenly thrown upon the public screen as physically deficient4 ,and that1 too1 when the echoes of the ,eagle screaming over successes in the world ,olympic games had hardly done sounding in our satisfied ears4 ,naturally1 we don't like it4 ,deep down in our consciousness we are not only dissatisfied with the picture1 but we feel that somehow it is distorted2 we are hoping to prove that even a photograph does not always tell the truth1 at least not the whole truth4 ,yet in this search for the truth there are some facts that we must face and admit4 ,the first of these is that as a race--blended1 if you please1 but still the people of a nation--we are ambitious and hurried4 ,we act a great deal more than we think4 ,cricket is too slow for us2 only baseball has the fire and the dash we like4 ,we haven't quite enough time even for that1 and so we begin to leave the stands before the game is over1 craning our necks as we walk along toward the exits for a last glimpse1 and then rushing madly to get on the first car out4 ,all this is typical of our life4 ,we have had a measure of benefit from our athletics4 ,they are a spur toward physical development as long as they last4 ,but no sooner are school-days drawing to an end than we begin the mad rush--toward what8 ,to see how fast we can make money or name or position4 ,we take a final look backward at the last inning of these sports of ours1 and then we rush out into the world of ,american hustle4 ,the lucky ones prolong their playtime a little by a college course1 but they1 too1 finally abandon sport in favor of business and let themselves go slack until they lose condition4 ,a week or two in the summer1 a fort-night's orgy of exercise1 and then back to the grind of factory or desk4 ,how can this way of living keep even a young man fit8 ,golf has been a godsend to the older man whose pocket-book can stand it1 but what about the youth8 ,and when pressure comes on the older man he quickly gives up his golf at the demand of business4 ,illustration3 ,,arm ,,and ,,body ,,work4 ,,this ,,places ,a ,,handicap ,,on ,a ,,heavy ,,man4 ,illustration3 ,,high-,,stride ,,stoop ,,falling4 ,,why ,,men ,,don',t ,,keep ,,fit ,men who have really kept themselves fit are few4 ,those who have conscientiously started in to do this and then abandoned it are a host4 ,there are valid reasons for this lamentable state of affairs4 ,first--,because the antiquated systems under which these men have attempted the task have 7#a7 ,occupied too much time2 7#b7 ,left men tired instead of refreshed2 7#c7 ,exercised muscles which get all they need in a man's ordinary pursuits4 ,secondly--,because the instructors who have taught these systems have laid stress upon 7#a7 ,mere increase in size of the muscles2 7#b7 ,ability to do stunts which are of no practical use to a man2 7#c7 ,unnecessary use of apparatus4 ,thirdly--,because they made necessary the services of a teacher to 7#a7 ,lead the exercises2 7#b7 ,keep track of their number and variety2 7#c7 ,give special treatment to produce results4 ,but these mistakes are in the past4 ,let us look toward a brighter1 saner1 and more productive future4 ,,chapter ,,ix ,the following chapters give a set of exercises carefully tested upon thousands of men1 and these exercises will be fully explained so that any individual reader may practise them daily and secure their full benefit4 ,to each chapter are appended a few health hints1 couched in language that is brief and to the point1 in order that they may be readily remembered4 ,the object is to make an efficient working-machine of the man without useless effort1 to increase that man's resistive force against disease1 to add to his suppleness and endurance1 to give him poise and balance1 and to develop co-ordination or control over his muscles4 ,by doing this his power to work will be augmented1 and at the same time any work that he does will be accomplished more readily and with less effort4 ,finally his cheerfulness will be increased1 and those who work with him or under him or about him will be spared the disagreeable experiences that accompany association with a man whose irritability and irascibility have become part of his daily habit4 ,a ,,shorthand ,,method ,we call this system the ,daily ,dozen ,set-up4 ,it is a shorthand system of setting-up exercises for use on any and all occasions4 ,the ,daily ,dozen ,set-up consists of twelve exercises which1 for ease in memorizing1 are divided into four groups of three exercises each4 ,each exercise or movement is given a name1 and the names of all the movements of a group commence with the same letter1 thus3 ,,group ,i ,,group ,,ii ,,group ,,iii ,,group ,,iv #a4 ,hands #d4 ,grind #g4 ,crawl #aj4 ,wave #b4 ,hips #e4 ,grate #h4 ,curl #aa4 ,weave #c4 ,head #f4 ,grasp #i4 ,crouch #ab4 ,wing ,these exercises are not difficult nor exhausting1 and do not demand great strength for their proper execution4 ,they are designed1 both from a scientific and a practical point of view1 to give exactly the right amount of exercise to every muscle of the body4 ,they are intended to promote suppleness1 and especially to strengthen those muscles which are seldom brought into play in ordinary daily life4 ,a conscientious fifteen minutes a day with the ,daily ,dozen will soon do more for a man than any amount of skilled physical feats or strong-man stunts4 ,when one first practises these movements their effect will be felt on the little-used muscles of the neck1 back1 and stomach2 yet they will not leave the pronounced muscular fatigue which follows the ordinary exercises and which does more harm than good4 ,,health ,,maxims ,dress to be cool when you walk and warm when you ride4 ,clean skin1 clean socks1 clean underwear every day4 ,getting mad makes black marks on the health4 ,sleep woos the physically tired man2 she flouts the mentally exhausted4 ,nature won't stand for overdrafts any more than your bank4 ,in a squad it is the job of each individual to make himself fit1 for it is his example that helps the rest4 ,the leader may be no better than you1 but some one must give the orders and set the pace4 ,two things are essential to a clean skin2 one is bathing and a rub-down1 but the other is still more important1 and that is perspiration4 ,food1 water1 and oxygen are the fuel for running the human machine4 ,you never saw a dog fill his mouth with food and then take a drink to wash it down4 ,,chapter ,x ,any setting-up exercises should be preparatory--that is1 they should make men ready for the serious work of their day1 and in no way exhaust any portion of their vitality4 ,this modern shorthand method of setting-up leaves men in an exhilarated condition1 and1 instead of taking anything out of them1 it prepares the body for any kind of work that may be required4 ,each exercise starts from the position of ,attention1 which is thus described in the army manual3 ,heels on the same line and as near each other as the conformation of the man permits4 ,feet turned out equally and forming with each other an angle of about sixty degrees4 ,knees straight without stiffness4 ,illustration3 ,,fig4 #a4--;,,hands ,the description of this exercise is the same as that given for the military command of ,attention1 and the following points should be carefully noted3 ,it is not difficult to acquire a certain amount of accuracy in this position1 but one of the easiest ways of getting men to assume it properly is to tell them to push their necks back4 ,this seems more effective than to speak of holding the chin in with the head erect1 or anything of that kind4 ,if a man stands naturally and then forces the back of his neck back against his collar1 he comes into very nearly the desired position of ,attention so far as his head and neck are concerned4 ,the shoulders should be rolled a little downward and back1 for that is the sensation which comes when one speaks of the shoulders being square4 ,the chest should be arched and the abdomen drawn in somewhat4 ,the effect is that of a man standing erect and feeling himself a little taller than usual4 ,body erect on hips1 inclined a little forward2 shoulders square and falling equally4 ,arms and hands hanging naturally1 backs of the hands outward2 thumbs along the seams of the trousers2 elbows near the body4 ,head erect and straight to the front1 chin slightly drawn in without constraint1 eyes straight to the front4 7,see ,fig4 #a47 ,each movement1 with the exception of the ,speed ,test 7a catch exercise with which any man may test his rapidity of action and co-ordination71 should be executed in a slow and measured manner4 ,these exercises do not depend upon snap for their effect1 but upon the steady1 deliberate1 but not extreme stretching of the muscles4 ,any tendency toward hurried1 careless execution should be avoided in favor of uniformity of movement4 ,,group ,i ,hands3 ,this is the same position as ,attention4 7,see ,fig4 #a47 ,illustration3 ,,fig4 #b4--;,,hips ,the position called ,hips is that of ,attention with the hands placed on the hips1 the fingers forward and the thumbs back1 at the same time keeping the shoulders and elbows well back4 ,especial care should be taken to see that whenever1 throughout the exercises1 this position is taken--as at the completion of each movement--full control is retained over the arms2 the hands should not be allowed to slap against the sides audibly4 ,it is not difficult to acquire a certain amount of accuracy in this position1 but one of the easiest ways of getting men to assume it properly is to tell them to push their necks back4 ,this seems more effective than to speak of holding the chin in with the head erect1 or anything of that kind4 ,if a man stands naturally and then forces the back of his neck back against his collar1 he comes into very nearly the desired position of ,attention1 so far as his head and neck are concerned4 ,the shoulders should be rolled a little downward and back1 for that is the sensation which comes when one speaks of the shoulders being square4 ,the chest should be arched and the abdomen drawn in somewhat4 ,the effect is that of a man standing erect and feeling himself a little taller than usual4 ,hips3 ,the hands are placed on the hips1 with shoulders1 elbows and thumbs well back4 7,see ,fig4 #b47 ,the position of ,hips is that of ,attention with the hands placed on the hips1 the fingers forward and the thumbs back1 at the same time keeping the shoulders and elbows well back4 ,head3 ,the hands are placed behind the neck1 index finger-tips just touching and elbows forced back4 7,see ,fig4 #c47 ,illustration3 ,,fig4 #c4--;,,head ,in the position called ,head the body is still in the position of ,attention1 the neck pushed well back1 the fingers and the hands just touching behind the neck1 and the elbows not allowed to push forward but kept as far back as the shoulders4 ,in the position called ,head the body is still in the position of ,attention1 the neck pushed well back1 the fingers and the hands just touching behind the neck1 and the elbows not allowed to push forward but kept as far back as the shoulders4 ,speed ,test3 ,the above three exercises1 ,hands1 ,hips1 ,head1 should be executed but a few times each1 being preparatory to the ,speed ,test4 ,for this the pupil should concentrate his thought on running through the above set as rapidly as possible1 at the same time making each position correct4 ,,health ,,maxims ,success comes from service4 ,don't make excuses4 ,make good4 ,if you feel tired1 remember so does the other man4 ,after a hearty meal1 stand up straight for fifteen minutes4 ,your squad is only as good as the poorer ones4 ,don't be one of those4 ,the success of the drill depends upon the concentration of each man of the squad4 ,if you have a stake in life1 it is worth playing the game for all there is in it4 ,the man who gets things is the one who pulls up his belt a hole tighter and goes out after them4 ,if you will save your smoke till after luncheon1 you'll never have smoker's heart4 ,a bath1 cold if you please1 hot if you must1 with a good rub1 starts the day right4 ,,chapter ,,xi ,,group ,,ii ,grind3 7,the order is ,shoulder ,grind4 ,ready--,cross4 ,balance ,turn4 ,grind67 ,assume the ,cross#b position4 7,see ,fig4 #b1 ,chapter ,v47 ,the palms are then turned up1 with the backs of the hands down and the arms forced back as far as possible4 7,see ,fig4 #d47 ,illustration3 ,,fig4 #d4--;,,grind ,in the ,grind special precaution should be taken not to let the center of the circle1 that the hands are making1 come in front of the shoulders2 an attempt should almost be made to make the shoulder-blades meet4 ,this is particularly necessary on the reverse4 ,then to a measured counting--,one1 two1 three1 four1 five1 up to ten--circles of twelve-inch diameter are described with the finger tips1 the latter moving forward and upward1 the arms remaining stiff and pivoting from the shoulders4 ,on the backward movement of the circle the arms should be forced back to the limit4 ,a complete circle should be described at each count4 ,then reverse1 going through the same process1 the circles being described in the opposite direction4 ,in the ,grind exercises special precaution should be taken not to let the center of the circle1 that the hands are making1 come in front of the shoulders2 it should be straight out in the horizontal position2 moreover1 as the arm goes backward an attempt should be made to make the shoulder-blades almost meet4 ,this is particularly necessary on the reverse--that is1 when the hands are coming forward--for here the tendency1 unless men keep the shoulders back1 is to contract the chest4 ,grate3 7,the order is ,shoulder ,grate4 ,ready--,cross4 ,grate67 ,assume the ,cross position4 ,then at a count of ,one the arms are slowly raised1 as a deep inhalation is taken1 to an angle of forty-five degrees from horizontal2 at the same time the heels are raised till the weight of the body rests on the balls of the feet4 7,see ,fig4 #e47 ,illustration3 ,,fig4 #e4--;,,grate ,the caution in the ,grate position is not to let the arms drop1 even a fraction of an inch1 below the horizontal1 and not to let them go up above the angle of forty-five degrees1 for in either of these cases there is a distinct rest given to the shoulder muscles4 ,most of the ordinary exercises of this kind carry the arms above the head2 this always releases the effort of the shoulder muscle and is therefore nearly valueless as an exercise for these members4 ,another fault in this exercise is letting the head come forward4 ,the neck should be kept back all the time4 ,at ,two the arms are slowly returned to ,cross as all air is exhaled and the heels are lowered to a normal position4 ,care should be taken to see that the arms are not allowed to drop below the level of the shoulders or to rise more than forty-five degrees4 ,the arms should be raised and lowered ten times4 ,the caution in the ,grate position is not to let the arms drop1 even a fraction of an inch1 below the horizontal1 and not to let them go up above the angle of forty-five degrees1 for in either of these cases there is a distinct rest given to the shoulder muscles4 ,most of the ordinary exercises of this kind carry the arms above the head2 this always releases the effort of the shoulder muscle and is therefore nearly valueless as an exercise for these members4 ,another fault in this exercise is letting the head come forward4 ,the neck should be kept back all the time4 ,illustration3 ,,fig4 #e ,a4--,,second ,,position ,,of ,,grate ,grasp3 7,the order is ,head ,grasp4 ,ready--,cross4 ,grasp67 ,assume the ,cross position4 ,then place the hands behind the head4 ,with head up and eyes front1 and in time with the counting1 ,one1 two1 three1 four1 the body is bent forward from the waist as far as possible4 7,see ,fig4 #f47 ,illustration3 ,,fig4 #f4--;,,grasp ,in the ,grasp position it is not necessary to go to extremes on the backward movement2 only so far as is really comfortable4 ,in the forward movement the body should come down practically at right angles to the hips1 but the head should not be allowed to drop forward4 ,the head should be kept up1 with the elbows back and the eyes looking to the front4 ,the body is returned to the upright in the same number of counts1 and at an unusually slow ,one it is bent as far back as comfortable only from the waist1 being returned to the upright at ,two4 ,care should be taken to see that this motion is slow and not jerky4 ,the entire movement should be repeated five times4 ,in the ,grasp position it is not necessary to go to an extreme on the backward movement2 only so far as is really comfortable4 ,in the forward movement the body should come down practically at right angles to the hips1 but the head should not be allowed to drop forward4 ,the head should be kept up1 with the elbows back and the eyes looking to the front4 ,,health ,,maxims ,vacillation and doubt are poison to the nerves4 ,fear is the forerunner of illness4 ,eyes in the boat is as good a maxim at drill as in a shell4 ,when drinking a glass of water stand erect and take a full breath first2 then drink with chest out and hips back and head up4 ,the men who chase the golf-ball don't have to pursue the doctor4 ,two hours of outdoor exercise by the master never yet made him over-critical of the cook4 ,illustration3 ,,fig4 #f ,a4--,,forward ,,position ,,of ,,grasp ,nature never punished a man for getting his legs tired4 ,she has punished many for getting their nerves exhausted4 ,the best record in golf is the record she has made of restored health to the middle-aged4 ,see how high you can hold your head and deeply you can breathe whenever you are out of doors4 ,six to eight glasses of water a day1 none with meals1 will make you free of doctors4 ,,footnotes3 ,footnote #b3 ,on the ,cross position1 the arms should be straight out horizontally from the body1 with the elbows locked4 ,at the same time every resistance should be placed against the head and neck coming forward at all4 ,these should be held in exactly the same position as at ,attention4 ,the tendency is either to let the arms bend a little1 or to let them drop a little below the horizontal1 or even to hold them slightly above the level4 ,,chapter ,,xii ,,group ,,iii ,crawl3 7,the order is ,crawl4 ,ready--,cross4 ,crawl67 ,assume the ,cross position4 ,the left palm is then turned up1 and on a count of ,one1 two1 three1 four the left arm is raised and the right arm is lowered laterally until at ,four the right arm should be in a position of ,hands1 while the left arm should be extended straight up1 with the palm to the right4 7,see ,fig4 #g47 ,illustration3 ,,fig4 #g ,,crawl1 ,,first ,,position ,illustration3 ,,crawl ,in the ,crawl position it is not necessary1 in the beginning of the exercise1 to slide the hand down the hip any farther than is perfectly comfortable4 ,but this distance should be gradually increased1 and it will be found quite easy to do this as the muscles of the side become more and more supple4 ,then on the count of ,one1 two1 three1 four the body is slowly bent sideways from the waist1 the right hand slipping down the right leg to or beyond the knee1 and the left arm bending in a half-circle over the head until the fingers touch the right ear4 7,see ,fig4 #h47 ,at ,four the position of ,cross is quickly resumed1 and at ,two of the next counting the right palm is turned up and the exercise is completed in the opposite direction4 ,illustration3 ,,fig4 #h ,,crawl1 ,,second ,,position ,in the ,crawl position it is not necessary1 in the beginning of the exercise1 to slide the hand down the hip any farther than is perfectly comfortable4 ,but this distance should be gradually increased1 and it will be found quite easy to do this as the muscles of the side become more and more supple4 ,curl3 7,the order is ,curl4 ,ready--,cross4 ,curl67 ,assume the ,cross position4 ,in this movement1 at ,cross the feet are spread until the heels are about twelve inches apart4 ,the left foot remains stationary1 the right foot being moved to accomplish this4 ,on a count of ,one1 two1 three1 four1 at the same time inhaling slowly1 the fists and lower arms are bent down from the elbows1 which are kept pressed back1 and the fists are slowly curled up into the armpits4 ,this position should be reached at ,three1 when the head and shoulders should be forced back rather strongly1 reaching the limit of motion at ,four4 7,see ,fig4 #i47 ,again on the count of ,one1 two1 three1 four1 at ,one the arms are extended straight forward from the shoulders1 with the palms down1 and exhalation is begun4 ,illustration #i4 ,,curl4 ,in the ,curl position the head and shoulders should be thrown well back and the fists should go well up into the armpits4 ,keep the elbows back so that the entire thorax is lifted forward and up2 at the same time take a deep inhalation4 ,at ,two the arms begin to fall and the body bends forward from the waist1 head up and eyes front1 until1 at ,four1 the body has reached the limit of motion and the arms have passed the sides and have been forced back and up 7as the trunk assumes a horizontal position7 as far as possible4 ,at this point the abdomen should be well drawn in at the finish of exhalation4 7,note that in this figure the feet are together1 an incorrect position for this exercise47 ,for a third time1 on a count of ,one1 two1 three1 four the body is straightened1 reaching an upright position1 with arms straight forward at ,three4 ,cross is assumed at ,four4 ,as the body is straightened from the ,wing position1 a full breath should be taken1 the lungs being filled1 slowly1 to the maximum as ,curl is finally reached4 ,this breath should be retained and then exhaled as the ,wing position is taken4 ,inhale through the nose4 ,illustration3 ,,crawl4 ,,at ,,this ,,point ,,the ,,raised ,,arm ,,should ,,be ,,curved ,,over ,,the ,,head ,the entire movement should be repeated five times4 ,in the ,curl position the head and shoulders should be thrown well back and the fists should go well up into the armpits4 ,keep the elbows back so that the entire thorax is lifted forward and up2 at the same time take a deep inhalation4 ,crouch3 7,the order is ,crouch4 ,ready--,cross4 ,crouch67 ,assume the ,cross position4 ,in this movement1 at ,cross the feet are spread until the heels are about twelve inches apart4 ,the left foot remains stationary1 the right foot being moved to accomplish this4 ,on a count of ,one the knees are bent1 and1 with the weight on the toes1 the body is lowered nearly to the heels1 keeping the trunk as nearly erect as possible4 7,see ,fig4 #aj47 ,illustration #aj4 ,crouch4 ,the ,crouch is intended for the acquisition of balance and poise1 but is also good exercise for the legs4 ,the back is kept straight and the balance preserved throughout4 ,this is done at ,one1 and at ,two the upright position is resumed4 ,the entire movement should be repeated ten times4 ,the ,crouch position is intended for the acquisition of balance and poise2 at the same time it is good exercise for the legs4 ,the back should be kept straight and the balance preserved as the body goes up and down4 ,this will be a little difficult at first1 but will soon become natural4 ,,health ,,maxims ,worry makes cowards4 ,happiness comes from health1 not from money4 ,co-operation with others is the life of the squad4 ,drill is a mental as well as a physical discipline4 ,work will take your mind off most of your ills4 ,obesity comes from overloading the stomach and underworking the body4 ,nine-tenths of the blues come from a bad liver and lack of outdoor exercise4 ,wearing the same weight underclothing the year around will save you a lot of colds4 ,your nose1 not your mouth1 was given you to breathe through4 ,short shoes and shoes that don't fit cost a lot in the long run4 ,blood pressure does not come to the men who walk a lot out of doors2 instead it looks for those who sit and eat a lot indoors4 ,two men in an eight-oared shell may be able to go faster than the other six1 but they never win the race that way4 ,,chapter ,,xiii ,,group ,,iv ,wave3 7,the order is ,wave4 ,ready--,cross4 ,arms up4 ,wave67 ,assume the ,cross position4 ,the arms are then stretched straight above the head1 the fingers interlaced and the arms touching the ears4 7,see ,fig4 #aa47 ,illustration3 ,,fig4 #aa4--;,,correct ,,position1 ,,start ,,of ,,wave ,on a count of ,one1 two1 three1 four a complete circle1 of about twenty-four inches in diameter1 is described with the hands1 the body bending only at the waist4 ,the trunk should be bent as far backward as forward1 and as far to one side as to the other4 7,see ,fig4 #ab47 ,illustration #ab4 ,wave4 ,in the ,wave the tendency is to go too far forward and not far enough back1 the result being an unsymmetrical motion4 ,it is very easy to go forward1 but more difficult to make the motion to the side and back4 ,care should be taken that the arms are kept squarely against the ears4 ,the motion should be like waving the mast of a ship1 the hips representing the deck and the trunk1 head1 and arms up to the top of the hands1 the mast4 ,the body should be forward at ,one1 to the right at ,two1 backward at ,three1 and to the left at ,four4 ,the motion should be steady and not in jerks4 ,at ,reverse the same movement should be repeated in the opposite direction--i4e4 to the left4 ,as the movement is completed for the fifteenth time the body should be brought to an erect position1 stretching the arms up as far as possible2 and at ,rest the arms should drop slowly1 laterally1 to a ,hands position4 ,five circles should be described in each direction4 ,in the ,wave the tendency is to go too far forward1 and not far enough back1 the result being an unsymmetrical motion4 ,it is very easy to go forward1 but more difficult to make the motion to the side and back4 ,care should be taken that the arms are kept squarely against the ears4 ,the motion should be like waving the mast of a ship1 the hips representing the deck1 while the trunk1 head1 and arms up to the top of the hands1 represent the mast4 ,this movement1 like the others1 should not be extreme at first1 but gradually increased after a week or so4 ,weave3 7,the order is ,weave4 ,ready--,cross4 ,weave67 ,assume the ,cross position4 ,in this movement1 at ,cross the feet are spread until the heels are about twelve inches apart4 ,the left foot remains stationary1 the right foot being moved to accomplish this4 ,on a count of ,one1 two1 three1 four the body is turned to the left from the hips1 the arms maintaining the same relation to the shoulders as at ,cross1 until at ,one the face is to the left1 the right arm pointing straight forward 7in relation to the feet7 and the left arm straight backward4 7,see ,fig4 #ac47 ,illustration3 ,,fig4 #ac4--,,weave1 ,,first ,,position ,at ,two the body is bent from the waist so that the right arm goes down and the left up2 and at ,three the fingers of the right hand touch the ground midway between the feet4 ,the left arm should then be pointing straight up1 with the face still to the left4 ,the right knee must be slightly bent to accomplish this position4 7,see ,fig4 #ad47 ,illustration3 ,,fig4 #ad4--,,weave ,in the ,weave care should be taken that the arms and shoulders are kept in one line4 ,the turn begins with the arms horizontal until they are nearly at right angles to the ,cross position4 ,then the knee commences to bend and the body bends at the trunk1 the hip turning in until the finger tips touch the floor4 ,at that time the arms and shoulders should still be in the same relative position as at the start--namely1 in ,cross position4 ,at ,four the position of ,cross is resumed1 and on a count of ,one1 two1 three1 four the same movement is repeated1 this time with the left hand touching the ground4 ,throughout the exercise care should be taken that the arms remain in the same straight line1 making no separate movement1 but changing their position only as the trunk and shoulders are moved and carry the arms along4 ,after this exercise has been thoroughly mastered1 the turning and bending movements made on the counts ,one and ,two should be combined--i4e41 instead of making the entire turn1 as described above1 turn and bend simultaneously4 ,the entire movement should be repeated ten times4 ,in the ,weave care should be taken that the arms and shoulders are kept in one line4 ,the turn begins with the arms horizontal until they are nearly at right angles to the ,cross position4 ,then the knee commences to flex and the body bends at the trunk1 the hip turning in until the finger-tips touch the floor4 ,at that time the arms and shoulders should still be in the same relative position as at the start--namely1 in ,cross position4 ,wing3 7,the order is ,wing4 ,ready--,cross4 ,arms up4 ,wing67 ,this is a finishing exercise consisting of deep breathing and is performed slowly4 ,on a count of ,one1 two1 three1 four the arms are raised laterally until they are extended straight upward at ,one and a full inhalation is reached4 7,see ,fig4 #ae47 ,at ,two the arms begin to fall forward and downward1 and the body bends forward from the waist up1 and eyes front1 until1 at ,four the body has reached the limit of motion and the arms have passed the sides and have been forced back and up 7as the trunk assumes a horizontal position7 as far as possible4 7,see ,fig4 #ae;a47 ,illustration3 ,,fig4 #ae4--,,wing ,in the ,wing position1 which is a final breathing exercise1 the breath should be taken well in as the arms are raised over the head2 then exhaled as the body and arms swing forward1 with a final crowding out of some of the residual air by forcing in the abdomen as the arms are raised over the back4 ,start the inhalation again as the arms come forward4 ,illustration3 ,,fig4 #ae;,a4--,,end ,,of ,,wing ,on a count of ,one1 two1 three1 four the body is straightened1 reaching an upright position1 with arms vertically extended1 at ,three4 ,at ,four the arms are lowered to a ,cross position1 but with palms up and arms and shoulders forced hard back4 ,very slow counting is essential to the correct execution of this exercise4 ,all air should be forced from the lungs as the body bends forward to the ,wing position1 and they should be filled to capacity as the body is straightened and the arms brought down4 ,inhale through the nose4 ,the entire movement should be repeated five times4 ,,health ,,maxims ,preparedness is nine-tenths physical strength and endurance4 ,if you take more food than the digestion can handle1 you not only tire the stomach1 but the whole system4 ,envy1 jealousy1 and wrath will ruin any digestion4 ,you'll never get the gout from walking4 ,tennis up to the thirties1 but golf after forty4 ,tight shoes have sent many a man to bed with a cold4 ,leg weariness never yet produced brain fag4 ,whenever you walk1 stand up1 with chin in1 hips back1 and chest out1 and think how tall you are4 ,courage and concentration will conquer most obstacles4 ,the hurry of half a squad never brought the whole troop home4 ,the army must have sound lungs and a good stomach quite as much as arms and ammunition4