file :i* includes ! orig9al illu/rations4 ,see #acegd-;h4htm or #acegd-;h4zip3 7https3_/_/www4gut5b]g4org_/dirs_/#a_/c_ /e_/g_/acegd_/acegd-;h_/#acegd-;h4htm7 or 7https3_/_/www4gut5b]g4org_/dirs_/#a_/c_ /e_/g_/acegd_/acegd-;h4zip7 ,,keep+ ,,fit ,,all ,,! ,,way ,h[ to ,obta9 & ,ma9ta9 ,heal?1 ,/r5g? & ,effici5cy by ,,walt] ,,camp ,illu/rat$ ) ,_m ,photographs ,tak5 "u ! ,direction ( ! ,au?or #aiai ,illu/ration3 ,,?ree ,,pione]s ,,9 ,,s5ior ,,s]vice ,,"w ,left to "r3 ,colonel ,ullman1 ,presid5t1 ,*amb] ( ,comm]ce1 ,new ,hav51 ,connecticut2 ,ex-,presid5t ,william ,h4 ,taft1 & ,walt] ,camp4 ,,table ,,( ,,cont5ts ,,introduction ,,an ,,am]ican ,,citiz5',s ,,cre$ ,,"p ,i4 ,,keep+ ,,fit ,,all ,,! ,,way ,,*apt] ,i ,,*apt] ,,ii ,,*apt] ,,iii ,,*apt] ,,iv ,,*apt] ,v ,,*apt] ,,vi ,,"p ,,ii4 ,,! ,,daily ,,doz5 ,,*apt] ,,vii ,,*apt] ,,viii ,,*apt] ,,ix ,,*apt] ,x ,,*apt] ,,xi ,,*apt] ,,xii ,,*apt] ,,xiii ,,introduction ,! numb] ( m5 :o keep fit 9 ?is c\ntry has be5 surpris+ly few1 :ile ! numb] ( ^? :o h made good resolutions ab\t keep+ fit is a/oni%+ly l>ge4 ,reflection ^u ?is fact has conv9c$ ! writ] t ! reason = ?is /ate ( affairs lies p>tly 9 our inability to visualize ! conditions & our failure to impress ^u all m5 ! necessity ( physical ex]cise4 ,/ill m1 h[ev]1 does x re/ ^u our failure to make a sci5tific /udy ( r$uc+ all ! v>iety ( proposals to "s /&>d ( exce$+ simplicity4 ,pres5t sy/ems h n produc$ results1 no matt] :at ! reason4 ,h5ce ?is book ) its review ( ! situation & its f9al practical conclusions4 ,,an ,,am]ican ,,citiz5',s ,,cre$ ,i believe t a nation %\ld be made up ( p :o individually possess clean1 /rong bodies & pure m9ds2 :o h respect = _! own rights & ! rights ( o!rs & possess ! c\rage & /r5g? to r$ress wrongs2 &1 f9ally1 9 :om self-consci\sness is suffici5tly p[]ful to pres]ve ^! qualities4 ,i believe 9 education1 patriotism1 ju/ice1 & loyalty4 ,i believe 9 civil & religi\s lib]ty & 9 fre$om ( ?\ght & spee*4 ,i believe 9 *ivalry t protects ! weak & pres]ves v5]ation & love = p>5ts1 & 9 ! physical /r5g? t makes t *ivalry effective4 ,i believe 9 t cle> ?9k+ & /raight speak+ :i* conqu]s envy1 sl&]1 & fe>4 ,i believe 9 ! trilogy ( fai?1 hope1 & *>ity1 & 9 ! dignity ( labor2 f9ally1 ,i believe t ?r\gh ^! & education true democracy may come to ! _w4 ,"p ,i ,,keep+ ,,fit ,,all ,,! ,,way ,,*apt] ,i ,x has long be5 a />tl+ fact reg>d+ ,am]icans t s soon z _! s*ool-days 7 ov] !y l>gely ab&on$ a?letics2 until1 9 middle life1 f9d+ t !y _h be5 controv]t+ ! laws ( nature1 !y took up golf or "s o!r =m ( physical ex]cise4 ,! result ( su* a cu/om has be5 to l[] ! physical tone ( ! race4 ,golf is a f9e =m ( ex]cise1 b 9 an exce$+ly mild way4 ,no "o claims t x w build up atrophi$ muscles nor1 play$ 9 ! ord9>y way1 t x w induce deep brea?+2 nor1 except 9 w>m wea!r1 t x w produce any l>ge am\nt ( sk9 action4 ,h5ce x is easy to imag9e ! condition ( ! man :o at ! end ( 8 'te5s gave up a?letics1 & !n did no?+ ( a physically exact+ nature until he took up golf4 ,n[ if 9 addition to 8 pa/ime & relaxation he w d some?+ 9 ! way ( sett+-up ex]cises to op5 up 8 *e/ & make 8 c>riage erect1 ?us enabl+ 8 he>t & lungs to h a bett] *ance1 he w m ?an d\ble ! advantages com+ f 8 golf4 ,he w !n walk m briskly & w ga9 v mu* 9 physical condition4 ,,nature ,a ,,h>d ,,mi/ress ,"o ?+ t our middle-ag$ m51 & 9 fact _m ( u :o h n yet rea*$ t way m>k1 h entirely =gott5 is t ,nature is v *>y ( h] favors4 ,our primal "m is j & k9d1 b %e has little use = ! man :o neglects h] laws4 ,:5 a man e>ns 8 bread by ! sweat ( 8 br[ %e ma9ta9s him 9 good physical condition4 ,:5 he rides 9 a motor-c> in/ead ( walk+ %e atrophies ! muscles ( 8 legs1 hangs a weight ( fat ar\nd 8 middle1 & labels him out ( ! runn+4 ,if he p]si/s 9 eat+ & n physically ex]t+ himself1 %e f9ally concludes t he is cumb]+ ! e>?1 & %e takes him (f ) ,bright's or diabetes4 ,x does n d him any good to tell h] t he 0 too busy to walk & s _h to ride1 or t he _h no "t = ex]cis+2 %e simply pu%es him (f to make way = a bett] man4 ,,! ,,vici\s ,,circle ,nature has giv5 man two ways 7outside ( ! action ( ! b[els7 ( gett+ rid ( impurities1 "o by means ( ! sk9 & ! o!r by means ( ! kidneys4 ,x is l a motor-c> ) two cyl9d]s4 ,if "o /ops ! o!r w run on = a "t1 b its we> is increas$4 ,:5 a man /ops ex]cis+ & ceases to c>ry (f by means ( 8 sk9 "s ( ^! impurities1 he ?r[s an additional load on 8 kidneys4 ,:5 a man goes )\t ex]cise & beg9s to accumulate fat1 t fat gradually deposits itself & n alone ab\t ! wai/2 x invades ! muscul> tissue all ov] 8 body ev5 to 8 he>t4 ,z ?is accumulation gr[s !re come ) x a muscul> slackness & a dis9cl9ation to ex]cise4 ,! man is c>ry+ great] weight & ) less muscul> /r5g? to d x4 ,no wond] t :5 he tries to ex]cise he gets tir$4 ,he is out ( condition4 ,h5ce he beg9s to revolve 9 a vici\s circle4 ,he kn[s t he ne$s ex]cise to help take (f ! fat1 b ex]cise tires him s mu*1 on acc\nt ( ! fat1 t he becomes exhau/$2 usually he gives x up & lets himself drift aga94 ,z 8 abdom5 becomes m p5dul\s 8 legs gr[ less active4 ,z 8 en]gy wanes 8 c>riage becomes m slack4 ,he %ambles along z be/ he c1 if he is positively oblig$ to walk4 ,8 feet tr\ble him4 ,altoge!r he is only com=table :5 rid+4 ,:5 he has rea*$ ?is /ate ! insurance companies reg>d him z a poor risk1 & in/ead ( enjoy+ ! allott$ ?reescore & t5 ye>s ( real life he falls %ort by a decade2 & ev5 !n ! la/ t5 ye>s are b labor & sorr[4 ,,z ,,! ,,ye>s ,,g ,,on ,! fir/ ?+ t a man beg9s to lose ?r\gh ! inroads ( age is 8 resi/ive p[]4 ,he may seem 9 p]fect heal? s long z !re is no special *ange ( conditions1 b :5 he is plac$ 9 a position :]e he ne$s 8 resi/ive =ces to ?r[ (f disease1 he f9ds t he _c comm& !m4 ,/ill ano!r *ange is cont9ually tak+ place2 z ! man goes on 9 life1 little by little ! control ( 8 muscles leaves him4 ,in/ead ( runn+ ab\t z does ! y\?1 recklessly & ) nev] a ?\ght ( be+ tir$1 he beg9s to favor himself by walk+ 9 ! easie/ possible way1 until soon he is balanc+ on "o foot & !n tilt+ =w>d on ! o!r1 mak+ no muscul> ef=t & pref]r+ ! motor-c> or ! trolley :5ev] x is at h&4 ,z an inevitable result1 "s ( ! muscles atrophy1 & ev5 ^? t d n det]iorate spe$ily discov] t !y h no ma/]1 & !y act :5 & h[ !y please4 ,! man :o is cont9ually giv+ ord]s to subord9ates & hav+ o!r m5 d ?+s = him1 soon f9ds t he is unable to accompli% ?+s = himself2 !n1 if he is ?r[n on 8 own res\rces1 he is helpless4 ,take a gr\p ( m51 executives1 :o = a doz5 ye>s h be5 ord]+ o!r m5 ab\t in/ead ( obey+ ord]s1 & y w f9d t = ! mo/ "p ^! capta9s ( indu/ry h lo/ #ej p] c5t4 ( _! muscul> control4 ,on ! o!r h&1 ! man :o is tak+ ord]s reta9s comm& ov] all 8 muscles1 = he is daily & h\rly tra9+ !m to in/ant ob$i5ce4 ,a gr\p ( privates w snap into att5tion at ! ^w ( comm& ) spl5did muscul> control2 ! same numb] ( (fic]s w\ld f9d great difficulty 9 do+ ?is4 ,n[ z ! man loses muscul> control he loses poise & c>riage4 ,8 head rolls ab\t 9 a slack way on 8 neck1 & has a t5d5cy to drop =w>d2 ! muscles ( ! neck & ! upp] "p ( ! back gr[ s(t f lack ( use & control & he beg9s to become r\nd-%\ld]$2 8 *e/ falls 9 z ! %\ld]s come =w>d & ! *e/ cavity is r$uc$4 ,?is means a gradual cramp+ ( lungs1 he>t1 & /oma*4 ,by way ( comp5sation he lets out a hole or two 9 8 belt & />ts 9 to c>ry m weight !re4 ,9 o!r words1 he ex*anges muscle = fat1 & z ! fat increases he has less & less muscul> /r5g? to c>ry x4 ,x is z ?\gh 9 a motor-c> "o add$ hundr$s ( p\nds ( weight to ! body & r$uc$ ! horse-p[] ( ! eng9e4 ,pretty soon ! man becomes s heavy ar\nd ! wai/ t he notices 8 discom=t1 & x produces exhau/ion2 n[ he becomes m & m av]se to ex]cise1 & ! facia1 or fat1 hav+ ! bett] ( ! battle1 beg9s to p5etrate ev5 ! fib] ( ! muscles4 ,,! ,,rem$y ,! he>t is a muscle1 l all ! o!rs 9 ! body1 & fat may accumulate !re4 ,:5 ?is condition comes ab\t ! man is p]=ce oblig$ to be c>eful1 = ! he>t muscle has lo/ its /r5g?4 ,z /at$1 ! situation becomes a vici\s circle3 z ! man adds fat he becomes m & m av]se to ex]cise1 & ! less he ex]cises ! fatt] he gets4 ,& yet all ?is c be prev5t$2 nor is x necess>y to take up any viol5t sy/em ( tra9+1 or to engage 9 trem5d\s gymna/ic ex]cise4 ,if ! pati5t is will+ to take reasonable physical tra9+ along sci5tific l9es1 a few h\rs a week w keep him 9 respectable %ape1 s t he may pres]ve n only 8 figure1 b also 8 activity4 ,x %\ld be rememb]$ t all ! memb]s ( ! body p>take ( ! slackness t is app>5t ext]nally4 ,?us organs t %\ld be active 9 *ang+ fat into en]gy lose _! tone1 & ) t goes _! ability to c>ry on _! prop] functions4 ,! be/ "w ( ! man himself is co-ord9at$ ) ! prop] p]=mance ( ! bodily activities4 ,gr[? & /r5g? dep5d ^u & react ^u ! tissues1 & :ile ?is process is less active z age comes on1 x c be /imulat$ to ! great advantage ( bo? m9d & body4 ,,:at ,,worry ,,does ,e man :o has rea*$ a high place 9 8 community or :o has become a lead] ( note kn[s t executive "w has a trem5d\s effect ^u ! n]ves & body4 ,if ! man becomes run-d[n ! smalle/ decision gives him difficulty2 x seems weight$ ) enorm\s possibilities ( disa/]4 ,a problem1 :i* "u normal conditions he w\ld turn ov] ) equanimity to 8 assi/ant1 takes on1 9 8 n]v\s /ate1 a s]i\sness t leads to h\rs ( worry4 ,& yet if he goes away on a vacation he returns to f9d t n9e-t5?s ( ^! tr\blesome ?+s h be5 well tak5 c>e ( dur+ 8 abs5ce4 ,moreov]1 n[ t he has come back 9 a /ate ( physical heal? & ) n]ves t are normal1 he sees t ^! awful problems 7 simply exagg]at$ 9 8 own m9d by 8 ov]wr\ght physical condition4 ,few p realize ! effect ( worry ^u ! dige/ion4 ,an exp]im5t 0 once tri$ ^u a cat1 :i* 0 f$ a di% ( milk1 /rok$ until x purr$1 & play$ ) = half an h\r4 ,! animal 0 !n kill$ & ! /oma* exam9$2 ! milk 0 p]fectly dige/$4 ,ano!r cat 0 tak5 & giv5 a simil> sauc] ( milk2 !n its fur 0 rubb$ ! wrong way & x 0 teas$ & annoy$ z mu* z possible = half an h\r4 ,^u exam9+ ! /oma* ( ! second cat x 0 f\nd t n a /ep 9 ! process ( dige/ion _h tak5 place4 ,,am]icanitis ,x is wise to /udy ! condition t we might almo/ call ,am]icanitis4 ,! ,am]ican y\?1 z %[n 9 ! ,olympic games1 is n only a mat* 9 spe$1 /r5g?1 & /am9a = ! y\? ( o!r nations1 b :5 x comes to ! individual speciali/ ev5 !n ! ,am]ican-tra9$ boy is 8 sup]ior4 ,we sma% records regul>ly4 ,we h be5 do+ ?is = a decade ) h>dly a break4 ,ev5 ^? :o criticize our t5d5cy to develop individuals are oblig$ to admit t ?is cont9ual advance 9 a?letic pr[ess fo/]s ! _s ( emulation among ! masses4 ,moreov]1 we are improv+ 9 ! way ( di/ribut+ our ef=ts1 & m & m m5 9 s*ools & colleges come out = physical tra9+ & developm5t4 ,we h n by any means p]fect$ ! sy/em1 b x is on ! way4 ,supplem5t+ ?is g5]al a?letic developm5t comes n[ ! introduction into ! curriculum ( milit>y drill4 ,f9ally compulsory milit>y education or at lea/ ! compulsory physical "p ( x1 ?r\gh\t ! c\ntry w set up ! y\? ( ! com+ race 9 a way hi!rto un?\ght (4 ,x is safe to say t ! next decade w see our y\?1 & m5 up to ! age ( =ty1 9 f> bett] physical condition ?an is ! case to-day4 ,,! ,,price ,,( ,,success ,! m5 ( ?is c\ntry1 ) _! =cefulness & _! ambition1 _! /]n desire to succe$ quickly & to "w furi\sly if necess>y to obta9 t success1 are apt to =get t ,nature meant man to e>n 8 bread by ! sweat ( 8 br[2 & t j s f> z he dep>ts f ?is primal me?od ( support+ himself & 8 family he mu/ pay toll4 ,almo/ be=e he realizes x ! ,am]ican y\? is a /aid man ( bus9ess4 ,only ye/]day he 0 a boy at play1 & to-day he f9ds himself kn[n by 8 fir/ "n or nickname only to a few old classmates :om he sees at 8 college reunions4 ,he is ,judge ,?is or ,honorable ,t4 ,he has _h no "t to realize t some:]e he has lo/ fifte5 or tw5ty ye>s 9 ?is wild ru% = =tune & fame4 ,n[ 9 "s h\r ( en=c$ reflection dur+ a tempor>y illness he beg9s to c\nt ! co/1 to ?9k h[ little he has 9 common ) t gr[+ boy ( 84 ,b /ill he does no m ?an wi% t he might h m "t = play & c\ld see 8 way to long] & less int]rupt$ vacations4 ,p]haps on 8 next p]iod ( relaxation he plunges into an orgy ( physical ex]cise--plays to ! po9t ( exhau/ion--enjoys x1 too1 & sleeps l a log4 ,oh1 ?is is ! life once m6 ,:5 he returns to t[n he det]m9es to take m "t = ex]cise2 he w keep up 8 t5nis or golf4 ,b once back at "w1 he mu/ make up = lo/ "t4 ,he returns ) an improv$ appetite & he indulges x4 ,soon 8 vacation b5efits h worn (f1 toge!r ) 8 vacation tan4 ,! muscles slack5 aga91 ! wai/-l9e increases4 ,he feels a little remorse ov] ! way he has brok5 8 good resolutions1 b ( c\rse he _c neglect 8 bus9ess4 ,!n1 aft] a h>d week1 foll[$ by "s c>elessness or exposure1 he ?9ks t he has ! grip or a cold4 ,he is lucky if he /ays at home & calls 9 8 physician4 ,he does n pick up4 ,n[1 = ! fir/ "t1 he he>s f ! doctor words t he has caught occasionally ab\t m5 f> old] ?an himself--blood pressure4 ,b he he is "u fifty6 ,! doctor says he mu/ g sl[]4 ,n[ beg9s a dre>y r\nd inde$6 ,he has nev] le>n$ to g sl[6 ,he is an old man at fifty4 ,if lucky1 he has made money4 ,b :at is ! price8 ,he has f\nd preci\s little fun 9 ^? fifte5 or tw5ty ye>s s9ce he 0 a boy4 ,( c\rse he has _h 8 high liv+1 8 motor1 8 late h\rs4 ,8 cig>s h be5 good1 b he has nev] enjoy$ !m s mu* z he did ! old pipe at camp4 ,8 d9n]s & late supp]s c't comp>e ) ! fi% & bacon ( ! woods4 ,:at a fool he has be56 ,p]haps he has caught himself 9 "t4 ,if s he is 9 luck & ,nature may p>tially =give him & give him a *ance to come back4 ,he is well sc>$ & he means to be good4 ,b ! sc>e we>s (f1 & !n1 too1 bus9ess presses him on aga94 ,& f9ally1 /ill well ?is side ( sixty1 p]haps1 ,nature taps him on ! %\ld] & says1 ,/op6 ,b1 he pleads1 ,i'll be good6 ,y are 9 ! way1 %e replies1 & ! soon] y make place = wis] m5 ! bett] ,i %all h my "w done4 ,b x is n alone ! bus9ess _w t is full ( ^! untimely breakd[ns4 ,we lose _m a man 9 ! pr(essional ranks ) t5 ye>s ( 8 be/ "w be=e him1 ! man ( rip5$ intellect1 ) 8 /ore ( read+ & exp]i5ce--/opp$ (t5times 9 ! v mid/ ( t ma/]piece ^: volumes w\ld be read by future g5]ations4 ,executives ^: value to corporations is increas+ 9 a comp\nd degree sudd5ly receive notice t ! cont9ually b5t b[ is crack+2 almo/ imm$iately !y lose _! ambition & initiative1 !y become prematurely ag$4 ,^! are inde$ exp5sive losses6 ,& all ?is c\ld be sav$ at an exp5diture ( a few paltry h\rs a week devot$ to ! repair ( ! physical man2 giv5 t & we may safely promise t he %all r\nd out ! full measure ( 8 m5tal labors4 ,! m5 ( ?is c\ntry are go+ ! pace at a f> m reckless rate ?an t ( any o!r nation4 ,philosoph]s l ,pr(4 ,irv+ ,fi%] are s\nd+ ! w>n+4 ,%all we he$ x8 ,,*apt] ,,ii ,:5 ,dr4 ,d4,a4 ,s>g5t1 ( ,h>v>d ,univ]sity1 makes ! *>ge t1 ,m ?an "o-half ( ! male population betwe5 ! ages ( eighte5 & =ty-five ye>s are unable to meet ! heal? requirem5ts ( milit>y s]vice1 & t1 ( ! l>ge/ & /ronge/ ( our c\ntry folk p\r+ into our cities1 b>ely "o ( _! desc5dants ev] atta9s to ! ?ird g5]ation1 x becomes a pretty s]i\s *>ge4 ,we are already famili> ) ! =getfulness ( physical condition by m5 ov] =ty1 b we _h prid$ ourselves consid]ably ov] ! belief t ! majority ( our y\? w\ld comp>e favorably ) ^? ( o!r c\ntries4 ,:5 "o comes to sift ! /atem5t1 he %\ld rememb] t _m disabilities = :i* ! milit>y exam9]s might reject a man are n s s]i\s1 aft] all1 & t no?+ has be5 said ab\t ! spl5did physique ( ! l>ge numb] ( m5 :o are accept$4 ,! writ] visit$ rec5tly _m ( ! tra9+-camps1 bo? milit>y & naval2 & :5 he came away he 0 q prep>$ to agree ) ^? :o praise ! fl[] ( ! flock z be+ sup]ior to t !y h se5 on ! o!r side4 ,! po9t is t ,doctor ,s>g5t is absolutely "r 9 ass]t+ t we ought n to h _h s _m rejections4 ,x is "t = u to realize t a man :o is out ( balance physically %\ld be look$ aft]4 ,moreov]1 m5 %\ld n become out ( balance4 ,! tru? ( ! matt] is t our me*anical devices h gone s f> t[>d tak+ ! place ( manual labor t we only h "o l9e ( physical developm5t--our a?letic sports4 ,if1 !re=e1 ^! are n made broad en\gh & ?or\gh en\gh & accessible en\gh1 we are likely to h j :at is happ5+ n[--namely1 a slump :5 x comes to measur+ up to ! /&>d in/itut$ by ! milit>y au?orities4 ,our "y m5 d flock to ! cities & city life means cr[d$ conditions1 lack ( outdoor ex]cises1 vitiat$ atmosph]e1 & a m9imum ( sun%9e & ( ! o!r elem5ts t g to p]fect+ & keep+ up a robu/ & endur+ physique4 ,,! ,,value ,,( ,,ex]cise ,n[ ex]cise is ! mo/ important factor t[>d c\nt]act+ ^! unnatural conditions4 ,air1 ba?+1 & diet aid1 b we mu/ h ex]cise 9 ord] to get ! en]getic contraction ( ! l>g] muscles ( ! body :i* goes s f> t[>d regulat+ ! physical tone4 ,we mu/ h :at are call$ comp5satory ex]cises1 beg9n+ z f> d[n z ! gramm>-s*ools & cont9u+ "r ?r\gh ! univ]sities & pr(essional s*ools into g5]al bus9ess & civic life4 ,?is w> has op5$ our eyes2 x %\ld be a w>n+1 & x ought to result 9 a f> broad] compreh5sion ( :at physical condition & physical education really mean4 ,x is 9 ?is way only t we c meet ! dem&s ( mod]n civilization )\t an accompany+ det]ioration ( ! physical condition ( our p4 ,no "o has set a f9] example 9 ?is respect ?an ,presid5t ,wilson himself1 :o1 realiz+ ! enorm\s /ra9 t 0 com+ ^u him1 has sy/ematically & consci5ti\sly prep>$ = x4 ,e>ly e morn+1 long be=e mo/ ,wa%+tonians are s mu* z turn+ ov] = _! pre-gett+-up nap1 ! ,presid5t is out & (f ar\nd ! golf-c\rse4 ,also ,doctor ,grayson has prep>$ a sy/em ( ex]cises = 8 use :5 outdoor "w is impossible4 ,,prep>+ ,,= ,,em]g5cies ,9 ! summ] ( #aiag sev]al memb]s ( ! ,cab9et =m$ !mselves into a club1 ) o!r prom95t (ficials 9 ,wa%+ton1 & kept !mselves fit ?r\gh\t ! season by consi/5t morn+ ex]cise1 f\r days a week4 ,s f> s good1 only we %\ld h realiz$ m ?an a ye> ago ! /ra9 t 0 com+ ^u our m5 & tak5 measures to meet x1 z ,g]many did4 ,dr4 ,william ,c4 ,woodw>d1 :o is *airman ( ! ,di/rict ,police ,bo>d 9 ,wa%+ton1 did n ov]/ate ! matt] :5 he said t ! draft (fic]s 7 we>y1 t ! /ra9 _h begun to ?reat5 _! effici5cy1 & t !y 7 ?or\ghly und]m9+ _! bodies 9 ! ef=t to accompli% _! trem5d\s task4 ,e community has se5 ! same ?+ happ51 & sev]al ( !m c agree ) ,doctor ,woodw>d t ?is has come close to be+ a really s]i\s bus9ess calamity ?r\gh\t ! c\ntry4 ,all ^! m5 %\ld h be5 prep>$ by ?irty or sixty days ( physical tra9+ = ?is extra /ra94 ,aga91 ! ,equitable ,life ,assurance ,society1 9 its ,septemb] ,bullet91 calls att5tion to ! fact t1 out ( approximately #a1cjj1jjj m5 :o volunte]$ = ! army & navy1 only #ddh1hei 7 acceptable4 ,fur!rmore1 ! ,equitable notes t ^! physical impairm5ts n only w n correct !mselves1 b t !y w get worse1 & t a l>ge p]c5tage ( our va/ horde ( physically sub-/&>d1 l[-pric$ m5 w drift into sickness & meet premature dea? because _! p[] to resi/ disease is rapidly decl9+4 ,! ,equitable calls1 on ?is conv9c+ evid5ce1 = a ?or\gh & p]man5t sy/em ( heal? education 9 our s*ools1 say+3 ,) all ( our weal? & intellig5ce & sci5tific k 9 ! field ( heal? cons]vation1 we are all[+ a l>ge proportion ( our *ildr5 to pass out ( ! s*ools into adult life physically bel[ p>4 ,! ,equitable concludes ) ! rem>k3 ,"s day we w give all ,am]ican s*ool *ildr5 ?or\gh physical tra9+ & heal? education4 ,:y n comm5ce n[8 ,,f ,a ,,fam\s ,,physician',s ,,note-,,book ,dr4 ,s4 ,weir ,mit*ell says3 ,all classes ( m5 :o use ! bra9 sev]ely1 & :o h also--& ?is is important--seasons ( excessive anxiety or grave responsibility1 are subject to ! same =m ( disease2 & ?is is :y1 ,i presume1 t ,i1 z well z o!rs :o are accu/om$ to enc\nt] n]v\s disord]s1 h met ) num]\s in/ances ( n]v\s exhau/ion among m]*ants & manufactur]s4 ,my note-books seem to %[ t manufactur]s & c]ta9 classes ( railway (ficials are ! mo/ liable to suff] f neural exhau/ion4 ,next to ^! come m]*ants 9 g5]al1 brok]s1 etc42 !n1 less frequ5tly1 cl]gym52 /ill less (t51 lawy]s2 &1 m r>ely1 doctors2 :ile di/ress+ cases are apt to occur among ! ov]s*ool$ "y ( bo? sexes4 ,"h is a day's li/3 ,*>les ,page ,bryan1 =m] ambassador to ,japan1 di$ 9 ,wa%+ton ( he>t failure at ! age ( sixty-"o4 ,judge ,ar?ur ,e4 ,burr1 ,judge ( ,probate = ,suffolk ,c\nty1 dropp$ dead 9 ! c\rt-h\se at ! age ( =ty-eight4 ,hiram ,m]rick ,kirk1 ,municipal ,c\rt ,ju/ice1 ,new ,york1 di$ 9 ! =ty-sev5? ye> ( 8 age4 ,lieut4 ,william ,t4 ,gleason dropp$ dead 9 ! railroad /ation1 ,salt ,lake ,city1 z he /epp$ f a railroad tra91 at ! age ( =ty4 ,inde$1 x is n only ! m5 ( milit>y age :o drop (f "u ?is /ra91 b ! v vital /rong m5 beh9d ! l9es4 ,,! ,,road ,,to ,,effici5cy ,x is an extraord9>y ?+ t ! p 9 ?is c\ntry1 _m ( !m com+ f ! mo/ vigor\s ance/ry1 %\ld be will+ to compress all _! a?letic en?usiasm into a v small p]iod ( _! s*ool & college life1 & !n to =get to take any ex]cise 7except vic>i\sly7 until w>n$1 sometime aft] =ty1 t ,nature w exact a price = su* folly4 ,x is c]ta9ly a puzzle to und]/& h[ m5 c will+ly slip into fatness & flabb9ess or n]v\s indige/ion1 =get entirely :at a pleasure physical vigor is1 fold _! h&s cont5t$ly1 ) ! /atem5t t !y hav5't "t = physical culture1 & s1 gradually1 by way ( ! motor-c> & ! d9n]-table1 slide into physical decad5ce & a morbid condition ( m9d & body4 ,& yet ?ree or f\r h\rs a week1 less ?an an h\r a day1 ) ! assi/ance ( fre% air & wat]1 & )9 a sixty-or n9ety-day p]iod1 w />t ^! p on ! road to recov]$ heal? & vigor4 ,all t is necess>y is to get ! prop] action ( ! lungs1 ( ! he>t1 & ( ! sk91 &1 f9ally1 ( ! dige/ion2 !n ! results w foll[ fa/4 ,a ,,w9t] ,,vacation ,! fir/ "t a good cons]vative ,new ,engl& bus9ess or pr(essional man1 :o has work$ h>d all 8 life & :o has atta9$ a comm&+ position 9 ! community1 det]m9es to break away & take a vacation 9 ! w9t]--a ?+ he has he>d ab\t & sometimes wond]$ h[ o!r p c\ld manage to d x--he meets ) ! surprise ( 8 life4 ,aft] bo>d+ a tra9 & travel+ = tw5ty-f\r h\rs t[>d ! ,s\? & sun%9e1 he beg9s to lose a little ! feel+ t he is play+ hookey & is liable to be dragg$ home & bir*$4 ,b he does wond] a little :e!r he won't h h>d "w 9 f9d+ somebody to play ) him4 ,:51 h[ev]1 he disemb>ks f 8 tra9 at 8 de/9ation--we w say ,p9ehur/--he has already begun to realize1 ?r\gh not+ ! o!r bags ( golf-clubs on ! tra91 t possibly he w be able to get "s p>tn]s4 ,:5 he arrives at ! hotel1 al?\gh x is e>ly breakfa/-"t1 he is a/\nd$ at ! numb] ( p !re1 & he is incl9$ to ?9k t he has happ5$ ^u an unusual week or t ?is is ! "o place 9 ! ,s\? :]e golf]s congregate4 ,by ! "t he has sp5t a day or two !re & has f\nd t1 9 spite ( ! ?ree c\rses op51 x is wise to po/ 8 "t ! day be=e or he is likely to kick 8 heels ar\nd ! fir/ tee = a c\ple ( h\rs be=e he c get away1 & :5 he looks ov] ! cr[d$ d9+-room at night--well1 he comes to ! conclusion t mo/ ( ! s*ool h des]t$ & are play+ truant1 too6 ,,! ,,gospel ,,( ,,fre% ,,air ,a g5]ation ago ! p :o prea*$ ! good gospel ( fre% air 7 /ill view$ askance1 al?\gh ! new doctr9e _h begun to make "s impression4 ,! e>ly settl]s 9 ?is c\ntry liv$ an outdoor life p]=ce1 & und\bt$ly f\nd all ! excitem5t ( a football game 9 fight+ ! ,indians2 consequ5tly1 !y atta9$ prop] physical developm5t4 ,! desc5dants ( ^! settl]s /ill reta9$ a good deal ( ! outdoor habit1 b 9 ! ?ird g5]ation ! actual drift city-w>d began4 ,?is meant ! abs5ce ( inc5tives to outdoor ex]cise1 s f> z life & ! pursuit ( happ9ess 7 conc]n$4 ,h5ce1 x became necess>y to prea* ! gospel ( fre% air4 ,oh1 ! joy ) :i* ! air is rife1 sang ,adams ,l9dsay ,gordon1 "o ( ! e>ly prea*]s ( ?is doctr9e1 & to-day ?\s&s & t5s ( ?\s&s are appreciat+ ! tru? ( ! say+4 ,n alone ! boy at s*ool or college ) 8 football1 baseball1 & r[+1 b ! middle-ag$ man ) 8 golf & t5nis1 & ! old man tramp+ ?r\gh ! woods ) ! rod & gun1 z he us$ to d ?irty ye>s ago1 & z he w d to ! end--all ^! "k :at fre% air means4 ,sun%9e1 ?r\gh ! m$ium ( golf1 has come to ! life ( ?\s&s ( middle-ag$ wrecks =m]ly ti$ to an (fice *air4 ,no "o c e/imate ! numb] ( lives1 gr[+ ag$ by conf9em5t 9 close rooms1 by lack ( ex]cise1 & by ! want ( *e]ful int]e/ 9 some?+ beside ! amass+ ( doll>s & c5ts1 t h be5 sav$ & r5d]$ happy ?r\gh ! introduction ( ?is gr& sport ^: c\rses n[ dot ! c\ntry f ,ma9e to ,cali=nia1 f ! top ( ,mi*igan to ! end ( ,florida4 ,tw5ty ye>s ago 9 ?is c\ntry a man :o came to 8 (fice 9 a golf suit w\ld h be5 reg>d$ z dem5t$1 to say ! lea/4 ,to-day ! head ( ! h\se 9 _m a l>ge bus9ess refuses to p]mit any?+ to int]f]e ) 8 ,saturday on ! l9ks4 ,& ?is means t he & all ! (fic]s 9 ! dep>tm5ts "u him1 in/ead ( view+ ) conc]n ! int]e/ ( ! m5 9 outdoor sports--_! devotion to baseball & football1 to t5nis1 golf1 & track a?letics--are glad & will+ t ! great outdoors %\ld h a real place 9 _! lives4 ,x is good bus9ess policy4 ,some?+ mu/ make up to ! lat] g5]ations = ! loss ( ! op5 air & outdoor "w :i* ! exig5cies ( ! old5 times dem&$ ( our ance/ors1 & t some?+ has come 9 ! %ape ( physical ex]cise4 ,b golf & long vacations are = ! comp>atively ri*4 ,!y are make%ifts r5d]$ possible only by circum/ances4 ,,unle>n$ ,,lessons ,if a man det]m9$1 because 8 horse or 8 dog %[$ exceptional intellig5ce1 t he w\ld endeavor to develop t intellig5ce by sett+ ! animal at m5tal tasks1 & s gave x only ! ex]cise t w\ld come f mov+ ab\t ! room1 & no fre% air or sun%9e1 no road-"w or hunt+--well1 we are all q famili> ) :at ! result w\ld be4 ,if a p>5t _h a *ild :o %[$ unusual m5tal precocity & !reupon =c$ ! bra9 ( t *ild1 ) no outdoors1 no fre% air1 no sun%9e1 & ev5 to late h\rs1 we all recognize t su* action w\ld be crim9al4 ,yet probably #ej p] c5t1 ( our be/ executives1 9 _! ef=ts to aid 9 ! pres5t em]g5cy1 are do+ j :at we are ready to condemn 9 ! hypo!tical cases giv5 above4 ,"s ( ^! m51 :ile /ill able to :ip up _! w into go+ on f day to day ) ! same exhau/+ program1 f9ally conclude t unless !y take a vacation !y are go+ to break d[n4 ,! doctor tells !m s & !y "k x4 ,:]eupon !y ru% (f = a week or t5 days2 "s ( !m ent] ^u an orgy ( ex]cise1 o!rs relax into a somnol5t /ate ( ly+ ar\nd & ?ank+ _! />s t !y c re/ at la/4 ,!y c]ta9ly d feel bett] & d improve1 b !y come back to "w m]ely to beg9 ! same old vici\s r\nd4 ,!y h _h _! lesson1 b !y h n le>n$ x4 ,,*apt] ,,iii ,?is is a "y nation4 ,x began ) ! great gods ( ,life1 ,lib]ty1 & ! ,pursuit ( ,happ9ess4 ,& x f\ght a good fight 9 ! ,w> ( ,indep5d5ce = ,fre$om & ,equality4 ,!n came ! less] gods ( mat]ial success4 ,!y broke ! nation ap>t4 ,b x surviv$4 ,s9ce ! ,civil ,w> we h gr[n ri* & fat1 flaccid & sp9eless4 ,we are l a great1 c>eless boy ) a ri* fa!r2 our crops & mat]ial res\rces symbolize ! ri* fa!r :o is able to pay = all 8 son's fooli%ness4 ,& s ! y\? has nev] /opp$ to ?9k4 ,b und]nea? t c>eless ext]ior !re are muscle & "*4 ,= :at is ! hi/ory ( ,y\?8 ,if ! y\? is to become a real man he _c be curb$ to ! ext5t ( =gett+ c\rage 9 an excess ( caution4 ,& ! ru% ( our y\? to ! s]vice %[$ ?is4 ,,! ,,_s ,,( ,,y\? ,an ,engli%man once writ+ ( ! t5d5cy ( ! eld]s to blot out all ! fire ( y\? ) re/rictive legislation1 said1 ,x is a fe>ful responsibility to be "y1 & none c be> x l _! eld]s4 ,h[ c a y\? ^: blood is w>m )9 sit l 8 gr&sire c>v$ 9 alaba/]8 ,he _c & he w n1 & t is ! salvation ( ! race4 ,x is ! old /ory ( ! /ag 9 ! h]d4 ,he w see no o!r usurp 8 rights until he is too old to h any4 ,let me tell y some?+ ( ! hi/ory ( ^! attempts by ! eld]s to curb ! ev]la/+ _s ( y\?4 ,at "o "t !y w\ld h elim9at$ all ! sports4 ,b we didn't let croquet become ! national game6 ,y ask :at ?is nation ( ours w become1 & 9 reply ,i ask y :at w y make ( y\r boys8 ,/ati/icians tell u t #ij p] c5t4 ( ! m5 :o g into bus9ess fail4 ,d y want y\r boy to fold 8 h&s & say t because ! *ances are aga9/ him he w n try at all8 ,are y go+ to let him get su* a maximum ( old man's caution t he r$uces to a m9imum ! "y man's c\rage8 ,make him /rong & well1 j z y wi% ! nation to be /rong & s\nd4 ,!re w always be pl5ty ( middle-ag$ failures to prea* caution4 ,tea* y\r boy fair play & may ! be/ man w94 ,tea* him t ! true sportsman boa/s little1 cr[s g5tly :5 9 luck1 puts up1 pays up1 & %uts up :5 beat52 t he %\ld be /rong 9 ord] to protect 8 c\ntry4 ,a boy may ov]-emphasize 8 sports1 b he w get ov] t4 ,!y tell u ab\t ! good old times :5 boys at college sp5t all _! "t 9 /udy & lov$ "o ano!r4 ,!re nev] 7 any su* times4 ,! t[n-&-g[n riots took ! place ( sports1 t's all4 ,,economic ,,losses ,we are all ( u v mu* int]e/$ 9 ! life ( an automobile tire1 & x seems to speak to u 9 t]ms we c readily und]/&4 ,b only ! p>ticul>ly wise & successful m5 ( our g5]ation "k & appreciate h[ valuable ! life ( a man is :5 express$ 9 ^? same t]ms ( good h>d doll>s4 ,_m manufactur]s 9 ! la/ two or ?ree ye>s h awak5$ to ! fact t :51 !y put 9 a man & he /ay$ ) !m only two or ?ree mon?s1 or ev51 9 ! case ( executives1 two or ?ree ye>s & !n dropp$ out1 ei!r to g else:]e or on acc\nt ( ill heal?1 x 0 a v di/9ct loss4 ,9 o!r words1 !y _h put a c]ta9 inve/m5t into ! man & t inve/m5t %\ld h be5 gr[+ m valuable to !m all ! "t4 ,g]many's ,g5]al ,/aff1 previ\s to ?is w>1 0 work+ ov]time1 j z our ,cab9et & ,national ,bo>d ( ,def5se are do+ n[--namely1 till midnight & beyond4 ,b ! ,g]man ,g5]al ,/aff 0 tak5 out into ! ,?i]g>t5 9 ! morn+ = f "o to two h\rs ( ex]cise z a beg9n+ ( ! day4 ,x !re=e sifts itself d[n to ?is3 ,if we _h an ordnance (fic] :o fir$ a gun1 t 0 te/$ = b two hundr$ r\nds )\t heat+1 five hundr$ times & ?us crack$ x1 he w\ld probably be dis*>g$4 ,if ! sup]9t5d5t 9 a factory d\bl$ ! numb] ( h\rs he 0 runn+ 8 automatic ma*9]y1 & in/ead ( d\bl+ ! am\nt ( oil actually cut x 9 half & ?us ru9$ ! ma*9es1 he w\ld be reg>d$ z a fool4 ,yet we are lett+ our m51 high 9 executive positions1 heads ( dep>tm5ts 9 ! gov]nm5t1 & lead]s ( manufactur+1 transportation1 & comm]cial int]e/s1 d ?is v ?+4 ,is x possible t we reg>d !m z less valuable to u 9 ?is em]g5cy ?an ma*9es & guns1 t we %\ld burn !m out = lack ( lubricant & re/ or physical cons]vation8 ,,w>n+ ,,examples ,a railroad presid5t n long ago said t he _h n ! "t to take ex]cise or re/1 t 8 sal>y 0 fifty ?\s& doll>s a ye>1 & t 8 company _h j giv5 him a bonus ( fifty ?\s&2 h5ce he c\ld n %irk 8 responsibilities4 ,he paid ! full measure & 0 buri$ 9 six mon?s f ! "t ( ! w>n+4 ,9 "o issue ( ! ,new ,york ,ev5+ ,po/ ! foll[+ dea?s 7 not$3 ,presid5t ,hyde1 =m]ly ( ,b[do91 fifty-n9e ye>s ( age4 ,capt4 ,volney ,*ase1 ( ! ,navy1 fifty-six ye>s ( age4 ,capt4 ,campbell ,babcock1 fifty ye>s old4 ,colonel ,de%on1 fifty-?ree ye>s old4 ,our ,cab9et (fic]s & executives & ! memb]s ( ! ,c\ncil ( ,national ,def5se are likely to =get1 9 ! excess ( _! patriotism & loyalty1 t !re is "o edict high] ?an t ( ! greate/ gov]nm5t 9 ! _w4 ,:5 ,nature gives an ord] !re is no appeal to a high] c\rt1 & ! excuse t a man has n ! "t to obey1 or is do+ some?+ t 8 c\ntry mo/ urg5tly ne$s1 has no weight 9 t c\rt4 ,:5 ,nature t\*es a man on ! %\ld] & says1 ,/op6 he /ops4 ,! p5alty ( fray$ n]ves1 ov]work$ bra9s1 & und]work$ bodies is failure ( body & m9d4 ,! premonitory symptoms are irritability1 qu>rel+1 depression1 fi]c5ess & ineffici5cy ( ef=t1 & f9ally complete breakd[n4 ,?ree to f\r h\rs a week physical ex]cise "u a sci5tifically te/$ plan & arrangem5t w keep ^! m5 fit4 ,is ! price 9 ?is em]g5cy too high to pay8 ,,physical ,,fitness ,a ,,vital ,,fact ,up to ! "t :5 ?is _w conflagration />t$1 a man's physical fitness 0 m]ely a matt] ( individual int]e/4 ,! g5]al heal? ( ! community 0 important1 b t fact 0 n suffici5tly press+ to d mu* m ?an attract ! att5tion ( ! heal? bo>ds1 & p]haps a few rec5tly organiz$ & semi-philan?ropic bodies4 ,b sudd5ly !re flam$ out a w> 9 ,europe1 & at once ! c\ntries involv$ f\nd t ^u ! physical fitness ( ! p w\ld dep5d _! lives & fre$om4 ,x 0 no long] an academic "q4 ,x became an imm$iate & vital fact4 ,9 ,septemb] ( #aiad ! writ] plac$ ! foll[+ sugge/ion on ! top ( 8 syndicate a?letic article3 ,,am]icans ,,awake6 ,gu>d y\r %ores & tra9 y\r m51 ,tea* y\r gr[+ y\? to fight2 ,make y\r plans ere once aga9 ,%ips ( foes appe> 9 sight4 ,tea* new arts until y hold ,9 y\r b\nds all ?+s y ne$4 ,!n y c't be b\ght or sold2 ,f comm]cial bonds be fre$6 ,if ,manhattan ri* y'd save1 ,if y\r we/]n ,gold5 ,gate-- ,tra9 a field =ce1 rule ! wave4 ,e day y're tempt+ fate6 ,build ! %ips & tra9 to arms1 ,make y\r millions fight+ /r5g? ,t %all fright5 w>'s al>ms ,ere !y rea* a *all5ge l5g?4 ,he 0 imm$iately assail$ z a milit>i/1 & yet1 _h we b tak5 ^? prep>atory /eps1 millions ( lives might h be5 sav$4 ,,*apt] ,,iv ,& ?us we approa* "o ( ! problems :i* ?is book is design$ to solve4 ,!re are eight million m5 9 ?is c\ntry betwe5 ! ages ( =ty-five & sixty-f\r4 ,probably we may c\nt ^u ano!r million f ! m5 ( sixty-f\r to sev5ty :o w\ld be prospects1 z ! m9+-m5 say4 ,^! m5 repres5t n9e-t5?s ( ! f9ancial & executive /r5g? ( ! ,unit$ ,/ates4 ,,! ,,s5ior ,,s]vice ,,corps ,:5 ,i />t$ ! exp]im5t ( ! ,s5ior ,s]vice ,corps at ,new ,hav51 9 ! spr+ ( #aiag1 all my m5 7 ov] =ty-five1 & sev]al ( !m _h pass$ ! sev5ty m>k2 yet all f\nd increas$ heal? & effici5cy f ! prescrib$ regime4 ,!re 0 a di/9ct ga91 n only 9 heal?1 b 9 spirits & 9 temp]4 ,n]ves t _h be5 at high t5sion relax$ to normal4 ,ef=t t _h seem$ exhau/ive became pleasurable4 ,! ord9>y problems ( bus9ess or f9ance1 once s apt to be vexati\s1 lo/ _! p[] to produce worry4 ,9 fact1 ^! m5 _h r5ew$ _! y\?2 !y _h alt]$ ! horizon-l9e ( advanc+ age1 across :i* only cl\ds ( d\bt & appreh5sion c\ld be se51 to t ( y\?1 radiant ) ! sun%9e ( hope & ! promise ( accompli%m5t4 ,illu/ration3 ,,initial ,,hike ,,( ,,fir/ ,,s5ior ,,s]vice ,,corps ,?is w> has />t$ "s new ?\ghts & has giv5 emphasis to o!rs t may n be new b :i* h nev] be5 =c$ home4 ,"o ( ^! is ! value ( physical effici5cy4 ,a social sci5ti/ said "s tw5ty ye>s ago t ! greate/ nation ( ! future w\ld be ! "o :i* c\ld s5d ! mo/ m5 to ! top ( ! ,matt]horn4 ,nations n[ realize t 9 su* a "t z ?is all m5 up to =ty may be requir$ = ! fir+-l9e2 & ?is means t all ! m5 f =ty to sev5ty mu/ be r5d]$ especially effici5t & physically fit 9 ord] to /& back ( ! fight+ =ces z a dep5dable res]ve--money1 p[]1 & bra9s4 ,illu/ration3 ,,hike ,,( ,a ,,s5ior ,,corps ,illu/ration3 ,,^! ,,m51 ,,al?\gh ,,ov] ,,=ty-,,five ,,ye>s ,,( ,,age1 ,,m>*$ ,,= ,,ov] ,,f\r ,,h\rs ,,)\t ,,discom=t ,,! ,,basic ,,idea ,?is 0 ! idea ( ! developm5t ( ! ,s5ior ,s]vice ,corps--to take m5 :o are ov] milit>y age & make !m physically fit = :atev] /ra9 may come4 ,x has result$ 9 n only mak+ !m physically fit1 b 9 practically r5ew+ _! y\?4 ,! exp]im5tal 7,new ,hav57 company ( a hundr$1 v>y+ 9 age f =ty-five to ov] sev5ty1 9 weight f #aad to #bfe p\nds1 & 9 height f #e ft4 #d 94 to #f ft4 #d 941 aft] j complet+ n9ety days' tra9+1 m>*$ at ! d$ication ( ! ,artill]y ,armory ov] f\r & "o-half h\rs )\t physical discom=t4 ,n[1 w> or no w>1 ! man ( ov] milit>y age w\ld l to be fit1 w\ld l to feel t gl[ ( y\? :i* comes ev5 to ! man ( fifty :5 he is physically 9 condition4 ,n9e-t5?s ( ! m5 ov] =ty-five c accompli% ?is1 & !y c d x by ! exp5diture ( only ?ree or f\r h\rs a week if !y w foll[ ) absolute c>e ! rules demon/rat$ by a sci5tific exp]im5t ^u a company ( "o hundr$ m5 ov] a p]iod ( n9ety days4 ,?is company ( ,new ,hav5 pr(essional & bus9ess m5 includ$ ! presid5t ( ! ,*amb] ( ,comm]ce1 ! editor ( ! l>ge/ ev5+ newspap]1 ! dean ( ,yale ,univ]sity1 ! director ( ! gymnasium1 ! presid5t ( ,s>g5t ,company1 ! own] ( ! ,poli ,!at] ,circuit1 ! ex-mayor ( ! city1 two judges1 ! treasur] ( ! sav+s-bank1 ! regi/r> ( ,yale ,univ]sity1 f\r pr(essors1 ?ree doctors1 & _m lead+ corporation (ficials4 ,at ! end ( ?is p]iod ^! m5 7 n only able to m>* = ov] f\r h\rs )\t discom=t1 b )\t los+ a man4 ,moreov]1 !y all ga9$ 9 spirits1 recov]$ _! erect c>riage1 & f\nd !mselves enjoy+ _! tasks4 ,,community ,,physical ,,developm5t ,! plan develop$ by ! ,national ,security ,league1 "u its committee on physical res]ve1 ( assur+ physical fitness = ! nation1 is capable ( endless possibilities 9 application & developm5t4 ,! plan treats ea* z a sep>ate unit & all[s x to adapt ! physical-fitness s*eme to local conditions1 favor+ ! appo9tm5t ( neighborhood gr\ps = in/ruction 9 physical drill & ! ,daily ,doz5 ,set-up1 assur+ su* conditions & applications ( diet & hygi5e z are p>ticul>ly dem&$ by ! individual community's conditions & dem&s4 ,e individual detail & local developm5t is left to ! committee :i* ea* mayor or t[n or bor\gh (ficial appo9ts1 on invitation ( ! league4 ,illu/ration3 ,,walt] ,,camp1 ,,presid5t1 ,,& ,,joseph ,c4 ,,johnson1 ,,secret>y1 ,,( ,,! ,,orig9al ,,s5ior ,,s]vice ,,corps ,,e/abli%$ ,,9 ,,new ,,hav51 ,,connecticut1 ,,9 ,,! ,,spr+ ,,( #aiag ,! ideal t[>d :i* e community is work+ is ! e/abli%m5t1 z an integral "p ( x1 ( a local fitness plant4 ,?is includes fir/1 playgr\nds laid out = all recreational sports1 9 _! season4 ,! ideal playgr\nd sy/em w h en\gh room 9 walks & l&scape-g>d5+ = p>k developm5t--suffici5t to meet ! community's maximum ne$s4 ,community physical-fitness c5t]s are gr[+ up 9 :i* an adjac5t lake or riv] provides facilities = r[+1 canoe+1 & recreational enjoym5t ?r\gh brea?+ ! fre% air1 :ile tak+ regul> physical1 condition+ ex]cises4 ,su* an ideal community plant has prov5 by no means a vision incapable ( realization4 ,to-day m5 & wom5 realize pa9fully ! ne$ = "o 9 _! home community & are prev5t$ f ! fulfilm5t ( _! dream by only two ob/acles--lack ( funds & adequate organization ( ! plan4 ,?is "w & ^! c5t]s (f] ! greate/ possibilities 9 ! ,am]icanization s*eme1 p]fection ( :i* is a p>am\nt duty = ?is c\ntry4 ,illu/ration3 ,,sett+-,,up ,,"w ,,( ,a ,,company ,,( ,,"o ,,hundr$ ,illu/ration3 ,,doctor ,,&]son ,,lead+ ,a ,,gr\p ,,9 ,,! ,,yale ,,gymnasium ,n only d su* plants transpose ! a/oni%+ly l>ge p]c5tage ( ! physically unfit ( our =eign & dome/ic population & reclaim ^? ^: physical imp]fections h ei!r become evid5t ?r\gh ! draft1 or :i* are n kn[n1 b x af=ds ! sure/ possible means ( int]e/+ ?is l>ge elem5t ( our population 9 ,am]ican in/itutions1 ( attract+ !m to ! s\nde/ & mo/ beautiful features ( ,am]ican life1 & ( conv9c+ !m ( _! comrade%ip 9 ! /r5g? & s9ew ( ,am]ican manhood2 9 %ort1 ( build+ ! f\ndations ( democracy on a base z /able z ! et]nal granite hills4 ,,an ,,outl9e ,,( ,,! ,,sy/em ,! ,s5ior ,s]vice program />ts ) sett+-up ex]cises :i* op5 ! *e/1 g5tly /imulate ! he>t1 & />t ! blood c\rs+ ?r\gh ! sy/em1 & foll[s ) progressive walk+1 a little hill-climb+1 &1 lat] 9 ! developm5t1 ) "s weight-c>ry+ ex]cises4 ,! sy/em r5ews ! resi/ive =ce ( ! body1 tones up ! muscles1 op5s ! *e/ cavity s t ! he>t & lungs h m room & ! brea? is deep] & bett]1 gives g5]al ex]cise to ! v>i\s muscles :i* h become m or less atrophi$ f disuse1 & br+s ab\t a m>k$ improvem5t 9 ! m5tal outlook & 9 ! animal spirits4 ,! sy/em is a comb9ation ( sett+-up ex]cises ) outdoor "w1 all c>efully & precisely laid out aft] tw5ty ye>s ( exp]i5ce 9 condition+ m54 ,x %\ld be foll[$ absolutely1 n p>tially or occasionally4 ,x is f> f sev]e4 ,its /r5g? lies 9 ! cumulative effect r ?an 9 any special ef=t at any "o "t4 ,x %\ld be said t a m5tal ef=t is requisite 9 ?is c\rse z well z ! physical "o4 ,! correlation betwe5 m9d & muscle mu/ be re-e/abli%$4 ,! man mu/ become ma/] ( 8 body once m & reta9 t ma/]y4 ,c]ta9 sugge/ions are also giv5 specifically z to liv+--none ( !m irksome1 b q ess5tial if ! full result ( ! "w is to be atta9$4 ,?is 0 ! fir/ exp]im5t ( its k9d1 & h5ce x has prov5 ( especial int]e/4 ,!re are pl5ty ( cases ( individuals tak+ up ex]cise 9 "o =m or ano!r & b5efit+ some:at by x2 b :5 tw5ty to "o hundr$ m5 9 a gr\p h engag$ 9 ?is ,s5ior ,s]vice "w1 ! result has prov5 rem>kable 9 e in/ance4 ,! "q seems to be simply ?is3 ,if y are ov] milit>y age & wi% to r5ew y\r y\?1 & are will+ to pay ! price by devot+ "s ?ree or f\r h\rs a week to a sci5tifically te/$ sy/em1 & c secure a score ( o!r m5 to d x ) y1 y c be absolutely assur$ ( success4 ,well1 isn't x wor? x8 ,,individual ,,& ,,gr\p ,,action ,?\s&s ( m5 are beg9n+ to realize :at all ?is means4 ,my mail = ! la/ six mon?s has be5 full ( ! inquiry4 ,m5 ( =ty are rapidly awak5+ & are eag] to devote ^! few h\rs to ! task ( keep+ fit1 & s increas+ _! effici5cy4 ,at ! same "t !y are prev5t+ ^! horrible & untimely puni%m5ts at ! h& ( ,"m ,nature4 ,n[ !re are two me?ods by :i* a man may /ill be "y at sixty4 ,"o is an exce$+ly h>d r\te = mo/ m5 to travel--namely1 ! individual practice ( ?is sci5tifically te/$ =mula & pati5t p]si/5ce 9 x4 ,! o!r is by gr\p action4 ,! latt] is f> easi] & its results are d\bly effective4 ,h[ev]1 z 9 "s cases gr\p action may be impossible1 ?is book furni%es ! data = individual practice z well4 ,all ! ex]cises describ$ are possible = ! individual z well z = ! gr\p4 ,%\ld a man det]m9e to foll[ !m out alone1 he mu/ make up 8 m9d t !re %all be no int]f]5ce ) 8 c>ry+ out 8 program ) regul>ity & exactness4 ,he mu/ n = a mom5t believe t he c miss ! ex]cises "o day & !n make up = ! lapse by d\bl+ !m ! next day4 ,he mu/ always foll[ ! sett+-up ex]cises ) 8 walk & n d ! sett+-up 9 ! morn+ & !n wait till aft]noon = 8 walk4 ,x is ! comb9ation t produces ! mo/ effective results4 ,illu/ration3 ,,effect ,,( ,,?irty ,,days ,,( ,,tra9+ ,,^u ,a ,,company4 ,,^! ,,m5 ,,are ,,c>ry+ ,,iron ,,b>s ,,weigh+ ,,n9e ,,p\nds ,,ea* ,illu/ration3 ,,practis+ ,,& ,,m>*+ ,,) ,,iron ,,b>s ,,weigh+ ,,n9e ,,p\nds ,,ea* ,9 a gr\p ! lead] con/antly cautions ! m5 z to c>elessness or slackness4 ,! individual hav+ no lead] mu/ always keep 8 m9d fix$ ^u ! exact way 9 :i* 8 ex]cises %\ld be p]=m$4 ,:5 he puts 8 h&s beh9d 8 head 9 ,neck ,firm or ,head he mu/ keep 8 elb[s back & 8 head up1 :ile ! *e/ %\ld be ar*$4 ,:5 he b5ds =w>d 9 ! prone position he mu/ n all[ 8 head to droop4 ,:5 he raises 8 knees 9 alt]nate motions he mu/ br+ 8 knees well up4 ,:5 he does ! ex]cise ( lean+ up aga9/ ! wall1 by means ( ! ext5d$ arm & h&1 he mu/ keep ! di/ance f> en\gh f ! wall to br+ ab\t a c]ta9 am\nt ( real ef=t by ! h&1 arm1 & %\ld]4 ,& s x goes4 ,x is = ?is reason t all ! ex]cises are s c>efully describ$ & ! me?od & mann] ( walk+1 m>*+1 or hik+ receive s mu* att5tion4 ,,"w ,,& ,,hygi5e ,9 a book rec5tly publi%$ by "o ( ! highe/ au?orities on hygi5e 9 ! c\ntry1 ! foll[+ /atem5ts are made1 /atem5ts :i* w\ld prove ( especial int]e/ to ^? ( u :o h _h ! pleasure ( be+ memb]s ( t exclusive (ficial ,wa%+ton club1 or ( ! ,s5ior ,s]vice3 ,! problem ( ! m5tal work] is to get suffici5t physical ex]cise to keep ! m9d & body at its maximum effici5cy4 ,?is problem gets m & m acute z he gets old]4 ,! am\nt ( "w necess>y to keep ! man ( s$5t>y habits 9 good condition is ab\t #ajj to #aej foot-tons4 ,five hundr$ foot-tons is ! am\nt ( "w a soldi] w\ld p]=m by m>*+ tw5ty miles at ?ree miles an h\r on a level road4 ,x is a fallacy to ?9k t suffici5t ex]cise c be tak5 once a week4 ,9 ord] to be effici5t ex]cise mu/ be regul> & at relatively %ort int]vals4 ,all ex]cise %\ld t5d t[>d us+ all ( ! muscles ( ! body4 ,9 fatigue a p]son has lo/ control ov] 8 muscles4 ,! process ( gett+ into condition1 !re=e1 is direct$ m t[>d /r5g!n+ ! n]v\s sy/em 9 its control "w ov] ! muscles r ?an 9 increas+ %e] muscul> /r5g?4 ,pure creative m5tal "w1 al?\gh requir+ no out-put ( physical en]gy1 is p]haps ! mo/ productive ( fatigue4 ,! bra9 gets m blood dur+ physical activity & wa/e products are mu* bett] remov$4 ,! effects ( ex]cise are p>ticul>ly app>5t 9 ! lungs4 ,m fre% air is br\ght to ! lungs & ! wa/e products are driv5 (f4 ,an atta9able m9imum = ! av]age adult p]son might well consi/ ( tak+ simple ex]cises 9 8 room1 & to get out ( doors once a day & walk rapidly = at lea/ half an h\r4 ,9 addition1 x is desirable = any "o up to fifty ye>s ( age to take "s k9d ( mod]ately viol5t ex]cise at lea/ once a week4 ,?is %\ld be suffici5tly /r5u\s to induce p]spiration4 ,?is is important = sev]al reasons4 ,9 ! fir/ place1 !re is an old say+1 :i* happ5s to be true1 ,nev] let y\r blood-vessels get /iff4 ,9 addition we %\ld call on ! trem5d\s res]ve :i* ,nature gives to u1 at lea/ once 9 a :ile4 ,illu/ration3 ,,c\nt+ ,,(f ,a ,,company ,,9 ,,! ,,yale ,,gymnasium ,illu/ration3 ,,head ,,position4 ,,gr\p ,,( ,,"o ,,hundr$1 ,,s5ior ,,corps ,,wat]1 ,,walk+1 ,,& ,,food ,wat] plays a v important "p 9 ! life ( man1 = )\t x a p]son c live = only a %ort "t4 ,its importance is %[n by exp]im5tal fa/s la/+ = ?irty days :]e only wat] 0 tak51 & :5 we consid] t ! body is compos$ ( f #fj to #gj p] c5t1 ( wat] & t ! am\nt :i* x ?r[s (f z wa/e has to be replac$ ?r\gh nutrition1 we realize ! value ( wat] to life4 ,! av]age p]son1 !re=e1 %\ld take f two to f\r qu>ts ( wat] a day4 ,illu/ration3 ,,result ,,( ,,sixty ,,days' ,,tra9+ ,,9 ,,c>riage4 ,,! ,,two ,,m5 ,,9 ,,front ,,weigh #bfe ,,& #bcj ,,p\nds ,,respectively ,illu/ration3 ,,look ,,& ,,det]m9ation ,,on ,,fir/ ,,day',s ,,m>*1 ,,dur+ ,,:i* ,,! ,,m5 ,,c>ri$ ,,iron ,,b>s ,,weigh+ ,,n9e ,,p\nds ,,ea* ,at middle age x is natural = mo/ p to put on weight1 unless !y are especially active 9 _! daily life4 ,=1 hav+ acquir$ a habit ( consum+ a c]ta9 am\nt ( food1 x is absolutely ess5tial to ex]cise & !reby (fset ! t5d5cy ( ?is food to make fat & increase ! weight4 ,walk+ c be enjoy$ by ev]ybody1 & a f\r-or five-mile hike daily makes y\r cr$it at ! bank ( heal? m\nt up /eadily4 ,we %\ld all le>n t :5 we rob ! trolley company ( a nickel by walk+ we add a dime to our deposit ( heal?4 ,food1 ( c\rse1 is "o ( ! ma9 factors 9 "o's g5]al heal?1 & we he> on all sides ! op9ions ( p z to ! causes ( indige/ion & ! g5]al ailm5ts connect$ ) eat+4 ,"o ?+ is c]ta91 h[ev]1 & t is t pleasure has a favorable effect on ! dige/ion4 ,pleasant company at a meal1 ! da9ty s]v+ ( ! vi&s1 & ! attractiv5ess ( ! food comb9ations pave ! way to a satisfactory repa/1 eat5 ) enjoym5t & completely assimilat$4 ,a ,,model ,,diet>y ,because diet is a real aid to physical well-be+1 ! foll[+ table is (f]$ z a r\gh sugge/ion = a typical diet>y = a man lead+ a m or less s$5t>y life4 ,b x w nev] replace ex]cise4 ,,breakfa/ ,approximate ,calories ,orange or grapefruit44444444444444444444 #ajj ,two eggs44444444444444444444444444444444 #aff ,two ,vi5na rolls444444444444444444444444 #beh ,butt]4444444444444444444444444444444444 #aai ,c(fee ) milk & sug>44444444444444 #ajj ,total4444444444444444444444444444444444 4 #gdc ,,lun*eon ,approximate ,calories ,twelve soda crack]s44444444444444444444 #cjj ,"o p9t milk444444444444444444444444444 #cbe --- ,total4444444444444444444444444444444444 4 #fbe ,,d9n] ,approximate ,calories ,s\p 7consomme74444444444444444444444444 #ad ,roa/ beef444444444444444444444444444444 #ceg ,potato444444444444444444444444444444444 4 #ade ,/r+ beans or peas44444444444444444444 #ac ,bread4444444444444444444444444444444444 4 #ajj ,butt]4444444444444444444444444444444444 #aai ,apple pie4444444444444444444444444444444 #ceb ,glass ( milk444444444444444444444444444 #aeg ---- ,total4444444444444444444444444444444444 #abeg ,_m p h adopt$ a s-call$ veget>ian diet1 believ+ t x is bett] = ! heal? ?an eat+ meat4 ,und\bt$ly food f ! vegetable k+dom is a great b5efit to ! human sy/em1 b /rict veget>ianism is n recomm5d$ by our m$ical m54 ,nature app>5tly int5d$ u to be omnivor\s1 &1 9 addition1 veget>ianism may run too close to ! dang]s ( c>bohydrate excess4 ,z man progresses aft] middle life he c unque/ionably dim9i% mat]ially ! am\nt ( meat 9 8 diet4 ,9 rec5t ye>s !re has be5 a revival ( ! !ory ( prolong$ ma/ication ( a limit$ am\nt ( food4 ,?is !ory is s\nd 9 s f> z x t5ds to ov]come ! bolt+ ( food & ov]-eat+1 b !re is a belief among our practition]s t !re is little basis 9 sci5ce or exp]i5ce = ! extremes ( ?is "*4 ,,hygi5ic ,,cure-,,alls ,among rec5t fads is ! s-call$ butt]milk or s\r milk diet z advocat$ by ,met*nik(f4 ,! orig9al !ory 0 int]e/+ & 01 9 "p1 t ! bact]ia d]iv$ f s\r$ milk w\ld drive out ( ! inte/9al canal all ! h>mful g]ms4 ,q possibly !re may be some?+ 9 ! !ory1 especially if l>ge quantities ( milk are tak5 ) ! lactic acid bacilli1 b ! b5eficial effect ( ?is *ange ( bact]ia is n conv9c+ly ( great consequ5ce4 ,,fre% ,,air ,x is n[ g5]ally kn[n t an abundant supply ( mov+1 pure1 fre% air is ! prop] & simple solution ( ! problem ( ! hygi5e ( ! air4 ,oxyg5 is ! elem5t ( ! air :i* su/a9s life4 ,we inhale ab\t sev5 p\nds p] day1 two p\nds ( :i* are absorb$ by ! body4 ,! air becomes dang]\s1 or infect$1 :5 ! oxyg5 9 ! air is decreas$ to only #aa or #ab p] c5t41 & :5 ! oxyg5 rea*es #g p] c5t4 dea? occurs f asphyxiation4 ,! human body requires ab\t ?ree ?\s& cubic feet p] h\r1 & ! great problem ( v5tilation is to give ?is am\nt ( pure air1 mov+1 & ) ! prop] am\nt ( moi/ure4 ,x is a common belief t ) ea* brea? we take we are fill+ our lungs ) fre% air4 ,?is is n ! case1 = we nev] d get our lungs fill$ ) fre% air4 ,:at really happ5s is t we v5tilate a long tube :i* has no int]communication :atev] ) ! blood4 ,mo/ ( ! "t our lungs are fill$ ) impure air1 & we simply ex*ange a "p ( x = fre% air4 ,,! ,,value ,,( ,,deep ,,brea?+ ,deep brea?+ is und\bt$ly extremely b5eficial4 ,mo/ ( u1 due l>gely to ! fact t ,nature leaves a consid]able m>g9 ( safety1 are able to c>ry on our ord9>y activities )\t ! requisite v5tilation ( ! lungs1 especially if we d n ex]cise4 ,?is1 h[ev]1 is injuri\s to ! lungs1 = x all[s ! blood to /agnate 9 !m4 ,ex]cise is ,nature's me?od ( compell+ v5tilation 9 ! lung area4 ,deep brea?+ may be us$ z a sub/itute1 b ! o!r b5eficial effects ( ex]cise are lo/4 ,! sk9 & ! v>i\s gl&s connect$ ) x =m a complex organism1 ! functions ( :i* play a v important "p 9 ! "w :i* ! body has to d4 ,! sk9 aids ! lungs 9 _! "w ( respiration2 &1 l ! lungs1 x ?r[s (f wat] & c>bon dioxide & absorbs oxyg54 ,! respiratory "w ( ! sk91 h[ev]1 is only a m9ute fraction ( t :i* ! lungs d4 ,! sk9 is a heat regulator1 & 9 ?is1 its mo/ important "w1 x is aid$ by ! two million or m sweat-gl&s :i* are di/ribut$ ov] almo/ ! entire surface ( ! body4 ,! sk9 & ! sweat-gl&s "w toge!r to keep ! blood at an ev5 temp]ature1 ei!r by giv+ (f heat or 9 prev5t+ ?is process 9 case ! outside air is too cool4 ,! body temp]ature1 z a rule1 is high] ?an t ( ! outside air1 s t heat is g5]ally be+ giv5 (f by ! sk94 ,we are p]spir+ con/antly1 b usually to su* a slight ext5t t ! fact is h>dly noticeable4 ,! am\nt ( heat :i* is ?r[n (f at any "t is proportional to ! am\nt ( ! tissue burn$ up by muscul> action4 ,,*apt] ,v ,heal?1 /r5g?1 & effici5cy6 ,surely e man 9 ?is great ,republic ( ours wants to be heal?y1 /rong1 & effici5t1 b h[ is he to obta9 & ma9ta9 ?is ?reefold bless+8 ,x has be5 /at$ t sci5tific physical ex]cise1 pref]ably tak5 9 gr\p association1 w accompli% x4 ,n[ to consid] "s ( ! practical details involv$4 ,,! ,,organization ,! organization may be compos$ ( any numb] f sixte5 to "o hundr$ m51 & ab\t ! smalle/ unit t %\ld be und]tak5 is t ( sixte5 m54 ,on ! o!r h&1 :5 ! numb] gets above "o hundr$ 7or pref]ably n9ety-six1 9 ord] t x may be divid$ into f\r companies ( tw5ty-f\r ea*7 x is bett] to />t a second gr\p "u a sep>ate lead]4 ,! fir/ ?+ to d 9 ! organization is to enroll at lea/ "o physician1 :o becomes ! surgeon ( ! company4 ,8 "n1 toge!r ) t ( ! secret>y ( ! unit1 %\ld be fil$ ) ! ,s5ior ,s]vice ,corps1 ( ,new ,hav51 ,connecticut1 or ) ! ,national ,security ,league1 ( ,new ,york ,city1 9 ord] t any additional in=mation or directions may be =w>d$ promptly4 ,! division ( labor 9 ! "w %\ld be f t5 to fifte5 m9utes ( ! sett+-up ex]cises1 & f =ty-five to fifty m9utes ( ! outdoor "w4 ,x has be5 f\nd ^u sci5tific te/ t ?is is ! be/ division1 & ! outdoor "w %\ld foll[ ! sett+-up ex]cises imm$iately1 s9ce ! m5 are !n 9 condition to b5efit f ! fact t !y h op5$ up _! *e/ cavity & are tak+ 9 m fre% air & oxyg54 ,! be/ way to />t a unit is to get t5 or a doz5 lead]s toge!r at d9n] or lun*eon & organize2 !n pick out o!r m5 :o are ( importance 9 ! community & add !m to ! *>t] numb]4 ,! editors ( ! local pap]s are usually v glad to l5d _! p[]ful assi/ance t[>d ! project4 ,x is n necess>y to h ! outdoor "w p>take ( ! nature ( milit>y drill1 b a c]ta9 am\nt ( ?is1 add$ aft] ! second or ?ird week1 l5ds int]e/ & also produces excell5t results 9 muscul> control4 ,9 ord] to und]/& ! v>i\s prescrib$ movem5ts & ex]cises ! foll[+ explanations %\ld be c>efully /udi$1 ( c\rse1 9 connection ) ! illu/rative photographs4 ,,to ,,! ,,lead] ,x is p>ticul>ly necess>y t ! lead] %\ld ?or\ghly famili>ize himself ) ! movem5ts & positions1 = _m ( ! m5 w n take ! tr\ble to /udy ! manual by !mselves1 or !y may be unable to sp>e "t = any?+ b ! actual drill4 ,x is ! lead]'s bus9ess to in/ruct1 & ! progress ( 8 squad or company w be 9 direct proportion to 8 k & capacity to inspire real int]e/ 9 & en?usiasm = ! "w4 ,ea* movem5t mu/ be execut$ p]fectly & exactly or ! b5efit !refrom w n be fully assur$4 ,mu* dep5ds ^u ! lead]2 a man %\ld be select$ :o has ! gift ( lead]%ip4 ,,giv+ ,,! ,,comm&s ,9 giv+ ! comm&s c>e %\ld be tak5 to discrim9ate betwe5 ! explanatory & executive p>ts ( ! ord]1 mak+ a decid$ pause betwe54 ,= example1 9 ,=w>d ,m>*6 ,=w>d is ! explanatory or w>n+ ^w2 !n1 aft] a p]ceptible pause1 ! executive ^w ,m>*6 %\ld be giv5 9 a crisp1 decisive tone ( voice4 ,! comm& ,att5tion6 is b "o ^w1 b x is ! cu/om to divide x syllabically1 ?us1 ,att5-%un6 ,all o!r comm&s tak5 f ! milit>y manuals h _! prop] w>n+ & executive words2 = example3 ,c\nt--,(f6 ,ab\t--,face6 ,"r--,face6 ,company--,halt6 ,to ! ,re>--,m>*6 ,d\ble ,"t--,m>*6 etc4 ,! exceptions are ! comm&s1 ,re/6 ,at ,ease6 & ,fall ,out6 ,! ord]s = ! ex]cise movem5ts may be /&>diz$ by fir/ giv+ ! "n ( ! movem5t1 ,arms ,cross1 & !n add+ ! words3 ,ready--,cross6 to indicate ! second or executive "p ( ! comm&4 ,= example3 ,arms ,cross4 ,ready--,cross6 ! m5 tak+ ! cross position at ! la/ ^w4 ,9 ?is way ! memb]s ( ! squad are fir/ w>n$ z to j :at !y are expect$ to d2 !n1 at ! executive ^w1 !y all act toge!r4 ,! lead] %\ld see to x t ! ov]-eag] m5 d n anticipate ! executive comm&4 ,! only purely milit>y =mation us$ 9 ?is manual is t ( ! squad4 ,n[adays1 :5 milit>y tra9+ is s univ]sal1 ! mean+ ( ! t]m is well kn[n2 !re is sure to be "s "o 9 ! company :o c supply ! necess>y in=mation ab\t =m+ ! squad & ! simple movem5t ( ,squads ,"r4 ,to put x into unte*nical language1 x may be said t ! squad consi/s ( eight m51 l9$ up f\r abrea/ 9 two ranks4 ,! m5 %\ld be arrang$ 9 ord] ( height1 ! talle/ be+ ,no4 #a1 front rank4 ,no4 #d ( ! front rank acts z corporal ( ! squad4 ,illu/ration3 ,,eyes ,,"r6 ,squads ,"r looks l a complicat$ maneuv] :5 /udi$ accord+ to ! diagrams 9 ! manuals1 b x is n p>ticul>ly difficult 9 practice4 ,its use is to get ! company out ( ! d\ble l9e =mation into a column ( f\r m5 abrea/1 ! usual m>*+ =mation4 ,at ! executive comm&1 ,m>*6 ,no4 #a front rank acts z ! pivot1 & makes a "r-angl$ turn to ! "r1 m>k+ "t 9 t position until ! ?ree o!r m5 9 ! front rank h execut$ a "r-oblique movem5t & h come up on ! new l9e4 ,! re>-rank m5 foll[ suit1 b ,nos4 #b & #a h to turn mom5t>ily to ! left 9 ord] to get beh9d ! front-rank pivot m5--to put x m simply1 !y foll[ ,no4 #b 9 s+le file4 ,x s\nds confus+1 b any old ,national ,gu>dsman c expla9 ! movem5t 9 v %ort ord]4 ,s soon z ,squads ,"r has be5 complet$ ! :ole column takes up ! m>* )\t fur!r ^w ( comm&4 ,,/eps ,,& ,,m>*+s ,all /eps & m>*+s execut$ f a halt 7except ,"r or ,left ,/ep7 beg9 ) ! left foot4 ,! l5g? ( ! full /ep 9 ,quick 7or ord9>y7 "t is #cj in*es1 measur$ f heel to heel1 & ! cad5ce is at ! rate ( #abj /eps to ! m9ute4 ,! l5g? ( ! full /ep 9 ,d\ble ,"t is #cf in*es2 ! cad5ce is at ! rate ( #ahj /eps to ! m9ute4 ,,=w>d--,,m>*6 ,at ! w>n+ comm&1 ,=w>d6 %ift ! weight ( ! body to ! "r leg1 left knee /raight4 ,at ! comm&1 ,m>*6 move ! left foot =w>d #cj in*es f ! "r2 cont9ue ) ! "r & s on4 ,! arms sw+ freely4 ,,d\ble ,,"t--,,m>*6 ,! arms are rais$ to a position horizontal ) ! wai/-l9e1 f+]s cl5*$4 ,! run is z natural z possible4 ,,to ,,! ,,re>--,,m>*6 ,at ! comm&1 ,m>*6 giv5 z1 ! "r foot /rikes ! gr\nd1 advance & plant ! left foot1 turn to ! "r-ab\t on ! balls ( bo? feet1 & imm$iately /ep (f ) ! left foot4 ,,company--,,halt6 ,at ! comm&1 ,halt6 giv5 z ei!r foot /rikes ! gr\nd1 plant ! o!r foot z 9 m>*+2 raise & place ! fir/ foot by ! side ( ! o!r4 ,if 9 ,d\ble ,"t1 drop ! h&s by ! sides4 ,,m>k ,,"t--,,m>*6 ,at ! comm&1 ,m>*6 giv5 z ei!r foot /rikes ! gr\nd1 advance & plant ! o!r foot2 br+ up ! foot 9 ! re> & cont9ue ! cad5ce by alt]nately rais+ ea* foot ab\t two in*es & plant+ x on l9e ) ! o!r4 ,be+ at a halt1 at ! comm&1 ,m>*6 raise & plant ! feet 9 position z prescrib$ above4 ,,*ange ,,/ep--,,m>*6 ,at ! comm&1 ,m>*6 giv5 z ! "r foot /rikes ! gr\nd1 advance & plant ! left foot2 plant ! toe ( ! "r foot ne> ! heel ( ! left & /ep (f ) ! left foot4 ,! *ange z ! left foot /rikes ! gr\nd is simil>ly execut$4 ,,"r--,,face6 ,raise slightly ! left heel & "r toe2 face to ! "r1 turn+ on ! "r heel1 assi/$ by a slight pressure on ! ball ( ! left foot2 place ! left foot by ! side ( ! "r4 ,left ,face is execut$ on ! left heel 9 a correspond+ mann]4 ,,ab\t--,,face6 ,c>ry ! toe ( ! "r foot ab\t half a foot-l5g? to ! re> & slightly to ! left ( ! left heel 7)\t *ang+ ! position ( ! left foot72 face to ! re>1 turn+ to ! "r on ! left heel & "r toe2 place ! "r heel by ! side ( ! left4 ,!re is no left ,ab\t ,face4 ,,c\nt--,,(f6 ,at ?is comm& all except ! "r files 7! two m5 =m+ ! extreme "r end ( ! company z drawn up 9 two l9es7 execute ,eyes ,"r2 !n1 beg9n+ on ! "r1 ! m5 9 ea* rank c\nt "o1 two1 ?ree1 f\r--"o1 two1 ?ree1 f\r1 etc4 ,z ea* man calls (f 8 squad numb] he turns head & eyes to ! front4 ,,! ,,sett+-,,up ,,ex]cises ,att5tion6 ,?is is ! regul> milit>y position4 ,heels toge!r1 ! feet at an angle ( =ty-five degrees2 h&s at ! sides1 ?umbs along seam ( ! tr\s]s2 neck back1 *9 91 *e/ out4 7,see ,fig4 #a47 ,illu/ration3 ,,fig4 #a4--;,,att5tion ,! movem5t calls = prompt control ( ! muscles2 9 fact1 ! expression is (t5 us$ ( snapp+ into att5tion1 mean+ t ! man comes into ?is position quickly & easily & ) a di/9ct click ( ! heels4 ,9 ! ,daily ,doz5 ref]r$ to lat] 9 ?is book1 ?is position is call$ ,h&s4 ,arms ,cross 7,ready-,cross67 ,?is movem5t is tak5 f ! position ( ,att5tion by rais+ ! arms f ! sides & turn+ ! palms d[n2 x may be v>i$ by turn+ ! palms up4 ,hold+ ! arms 9 ?is position1 at ! same "t turn+ ! h&s & keep+ ! neck /raight & ! *e/ ar*$1 w develop all ! muscles ov] ! %\ld]4 7,see ,fig4 #b47 ,illu/ration3 ,,fig4 #b4--;,,arms ,,cross ,on ! ,cross position ! arms %\ld be /raight out horizontally f ! body1 ) ! elb[s lock$4 ,at ! same "t1 resi/ance %\ld be plac$ aga9/ ! head & neck com+ =w>d at all4 ,^! %\ld be held 9 exactly ! same position z at ,att5tion4 ,! t5d5cy is ei!r to let ! arms b5d a little or to let !m drop bel[ ! horizontal1 or ev5 to hold !m slightly above ! level4 ,f ?is position %\ld]-gr9d+ may be practis$4 ,?is is execut$ by keep+ ! arms ext5d$1 turn+ ! :ole arm 9 a circle 9 ! %\ld] socket1 & =c+ ! %\ld]-blades back & toge!r z ! arms g back4 ,! circle made by ! h&s %\ld be ab\t twelve in*es 9 diamet]4 ,arms ,/ret* 7,ready-,/ret*67 ,9 ?is ex]cise ! arms are rais$ to a position /raight up above ! head1 ) ! h&s ext5d$4 ,! palms may be toge!r or fac+ front4 7,see ,fig4 #c47 ,illu/ration3 ,,fig4 #c4--;,,arms ,,/ret* ,hips ,firm6 7,?is ord] is giv51 ,hips-,firm67 ,! h&s are plac$ on ! hips1 ) ?umbs back & f+]s =w>d4 ,! *e/ %\ld be ar*$1 ! %\ld]s & elb[s kept well back1 & ! neck pu%$ h>d aga9/ ! coll>4 7,see ,fig4 #d47 ,also ! hips %\ld be kept well back & ! abdom5 94 ,?is gives ! same poise z ! ,att5tion position1 b x puts m "w on ! %\ld] muscles & s gives great] opportunity = ar*+ ! *e/4 ,9 ! ,daily ,doz5 ?is position is call$ simply1 ,hips4 ,illu/ration3 ,,fig4 #d4--;,,hips ,,firm ,neck ,firm6 7,?is ord] is giv51 ,neck-,firm67 ,ma9ta9+ ! same position z 9 ,hips ,firm1 ! h&s are quickly rais$ & put aga9/ ! back ( ! head 7! f+]-tips slightly int]lac$7 j :]e x jo9s ! neck1 ex]t+ "s pressure2 at ! same "t ! head & neck are =c$ well back4 7,see ,fig4 #e47 ,illu/ration3 ,,fig4 #e4--,,neck ,,firm ,! elb[s %\ld n be all[$ to come =w>d1 b %\ld be kept back & ! *e/ %\ld be ar*$4 ,?is gives extra "w = ! muscles ( ! neck1 z well z = ^? ( ! arms & %\ld]s4 ,9 ! ,daily ,doz5 ?is is call$ simply1 ,head4 7,see ,fig4 #f47 ,illu/ration3 ,fig4 #f--;,,incorrect ,,position ,,( ,,%\ld]s ,,9 ,,neck ,,firm ,arms ,rea* 7,ready-,rea*67 ,:ile ma9ta9+ an erect position1 ! arms are /ret*$ out =w>d p>allel to ea* o!r1 ! %\ld]s be+ kept back & ! *e/ n cramp$4 ,if ! %\ld]s are all[$ to come =w>d ! ex]cise is valueless4 7,see ,fig4 #g47 ,illu/ration3 ,,fig4 #g4--;,,arms ,,rea* ,arms ,b5d 7,ready-,b5d67 ,9 ?is position ! arms are b5t at ! elb[s1 ) ! h&s p>tially cl5*$1 & br\ght up ab\t to ! po9t ( ! %\ld]s4 ,! %\ld]s are held back firmly & ! neck is press$ aga9/ ! coll>1 :ile ! *e/ is ar*$ 7,fig4 #h74 ,f ?is position ! foll[+ movem5ts are made ) ! h&s cl5*$3 ,arms ,cross 7,ready-,cross76#a ,illu/ration3 ,,fig4 #h4--;,,arms ,,b5d ,a good ex]cise 9 rhy?mic "t may be develop$ by go+ ?r\gh ! foll[+ r\nd ( movem5ts3 ,arms ,b5d1 ,arms ,cross1 ,arms ,b5d1 ,arms ,/ret*1 ,arms ,b5d1 ,arms ,rea*1 ,arms ,b5d1 ,arms ,d[n4 ,body ,prone 7,ready-,b5d67 ,assum+ ! position ( ,neck ,firm1 press ! h&s aga9/ ! back ( ! neck & b5d body at ! wai/ =w>d1 at ! same "t keep+ ! head 9 l9e ) ! sp9al column & ! eyes up2 !n back aga9 to ! erect position4 7,see ,fig4 #f;a1 ,*apt] ,,xi47 ,?is gives excell5t ex]cise = ! muscles ( ! neck1 &1 if p]=m$ sl[ly1 "s ex]cise = ! back4 ,assum+ ! same position ( ,neck ,firm1 b5d ! body slightly at ! wai/4 ,?is ex]cise %\ld n be c>ri$ to an extreme1 especially 9 ! case ( m5 :o h rea*$ middle age4 ,9 ! ,daily ,doz5 ?is is call$ ,grasp4 ,balanc+ 7,ready-,balance67 ,assume ! position ( ,att5tion1 !n1 /&+ on ! "r foot & keep+ ! knees /raight1 advance ! left foot =w>d ab\t two feet f ! gr\nd4 ,hold ?is position :ile balanc+ on ! "r foot1 !n back to ,att5tion aga94 7,see ,fig4 #i47 ,illu/ration3 ,,fig4 #i4--;,,balanc+ ,make ! same motion1 /&+ on ! left foot4 ,n[ /&+ on ! "r foot1 advance ! left foot &1 in/ead ( br++ x to ! gr\nd1 sw+ x back & ext5d x at ! same height to ! re>1 /ill balanc+ on ! o!r foot4 ,hold ?is position = a mom5t4 ,aft] "s practice ?is movem5t c be execut$ by /&+ on "o foot & putt+ ! o!r leg fir/ =w>d & !n back = sev]al times4 ,?is ex]cise gives control ov] ! muscles ( ! leg & balanc+ p[]s1 & increases ! ability to adju/ ! muscles s z to ma9ta9 ! equilibrium4 ,/ride ,position 7,ready-,/ride67 ,?is position calls = ! sep>ation ( ! feet sideways ab\t a foot & a half ap>t 7,fig4 #aj74 ,n[ assume ! ,arms ,cross attitude1 & !n1 turn+ ! body at ! hips1 br+ fir/ ! "r h& d[n to t\* ! floor1 at ! same "t b5d+ ! "r knee & keep+ ! left knee /raight4 ,come back to ! regul> position aga94 ,illu/ration3 ,,fig4 #aj4--,,/ride1 ,,fir/ ,,position ,n[ b5d ! left knee1 put d[n ! left h& & t\* ! gr\nd1 turn+ ! body at ! hips4 7,see ,fig4 #aa47 ,illu/ration3 ,,fig4 #aa4--,,/ride1 ,,f9al ,,position ,9 bo? ( ^! movem5ts keep ! o!r arm ext5d$ backw>d4 ,?is produces a graceful ex]cise :i* is excell5t "w = ! muscles ( ! body & %\ld]s4 ,9 ! ,daily ,doz5 ?is is call$ ,! ,weave4 ,assum+ ! ,/ride ,position1 advance ! "r foot ab\t a foot2 !n1 ) ! arms 9 ,cross position once m1 b5d ! =w>d knee & t\* ! gr\nd ) ! h&1 at ! same "t keep+ ! o!r arm ext5d$ backw>d4 ,rev]se ?is4 ,?is movem5t is also excell5t = ! muscles ( ! body & back4 ,wall ,balance 7,ready-,b5d67 ,/& sideways to ! wall ab\t two feet & a half away2 n[ ext5d bo? arms 9 ! ,cross position1 & !n lift ! foot t is f>!/ away f ! wall & lean ov] until ! ext5d$ f+]s ( ! o!r h& t\* ! wall2 pu% back into orig9al position4 ,move out a little f>!r f ! wall & repeat4 ,d ?is until ! di/ance is z f> z c com=tably be recov]$ by pu%+ ! h& aga9/ ! wall4 ,rev]se ?is ex]cise1 s z to d x ) ! o!r arm4 ,?is is an excell5t work\t = ! %\ld] muscles z well z = ! =e>ms1 & gives "s ex]cise to ! body4 ,/epp+ 7,ready-,/ep67 ,/&+ erect at ,att5tion1 /ep to ! "r ) ! "r foot ab\t six in*es1 m]ely t\*+ ! toe to ! gr\nd1 & br+ ! foot back to ! ,att5tion position4 ,! object ( ?is movem5t is to give control ( ! muscles ( ! leg 9 addition to ! balanc+ ( ! body4 ,c>e %\ld be tak5 to keep ! body absolutely motionless :ile ! ex]cise is 9 progress4 ,! toe is only t\*$ to ! gr\nd & ! foot is br\ght imm$iately back into position4 ,?is movem5t has a quiet+ effect aft] m viol5t ex]cis+4 ,x c be done ei!r sideways1 =w>d1 or back4 ,runn+ 9 ,place 7,m>k ,"t--,m>*67 ,beg9n+ ) ,m>k+ ,"t6 ,n[ raise ! feet alt]nately f ! gr\nd1 a little high] ea* "t1 until ! knees come up practically to a level ) ! wai/4 ,!n p]=m ?is same motion on ! toes & %ift into a run :ile /ill hold+ ! same position--t is1 :ile go+ up & d[n on ! toes4 ,m5 :o h consid]able weight ar\nd ! wai/-l9e %\ld place _! h&s on ! abdom5 :5 p]=m+ ?is ex]cise4 ,body-turn+ 7,ready-,cross6 ,ready-,turn67 ,?is movem5t consi/s 9 turn+ ! body at ! hips :ile keep+ ! feet & legs 9 ! orig9al position4 ,x may be done f almo/ any ( ! positions already outl9$1 & is mod]ate "w = ! muscles ( ! wai/4 ,d x fir/ ) ! arms 9 ,cross position1 turn+ to ! "r z f> z possible2 !n back to ! ,front1 or orig9al1 position2 !n to ! left z f> z possible1 & back to ! ,front1 or orig9al1 position1 tak+ pa9s t ! turn+ is execut$ above ! hips :ile ! legs & feet hold _! orig9al position4 ,a m pron\nc$ me?od is giv5 9 ! ,daily ,doz5 9 ,wave & ,weave4 ,heel-rais+ 7,ready-,rise67 ,/&+ on bo? feet at ,att5tion1 raise ! heels1 & hold ! position = a mom5t2 !n drop ! heels aga94 ,repeat ?is4 ,n[1 /&+ 9 ,/ride ,position1 g up onto ! toes aga94 ,drop ! heels & repeat4 ,?is is an excell5t ex]cise = ! muscles ( ! calf4 ,,gr\p ,,ex]cises ,no4 #a4 ,att5tion6 7or ,h&s67 ,hips3 ,same position1 b h&s on hips1 elb[s back4 ,neck 7or ,head73 ,same position1 b h&s on back ( neck1 elb[s back4 ,cross3 ,same position1 b arms ext5d$ full l5g? out f body1 palms d[n4 ,gr9d3 ,ma9ta9+ ! ,cross position1 turn palms up1 & !n make t5 circles ) h&s1 ! diamet] ( ! circle to be "o foot 7,fig4 #ab74 ,9 do+ ?is keep ! arms horizontally out f ! body1 & on ! backw>d sweep try to make ! %\ld]-blades almo/ meet at ! back4 7,see ,fig4 #d1 ,*apt] ,,xi47 ,re/ t5 seconds4 ,deep brea?+ ) h&s on hips4 ,illu/ration3 ,,fig4 #ab4--;,,gr9d1 ,,%[+ ,,h[ ,,! ,,palms ,,( ,,h&s ,,are ,,turn$ ,,up ,,9 ,,?is ,,ex]cise ,no4 #b4 ,att5tion6 ,/ret*3 ,lift arms /raight up above head1 palms out4 ,rea*3 ,br+ arms d[n1 ext5d+ !m /raight out 9 front4 ,palms 91 b keep %\ld]s back4 ,fl+3 ,b5d elb[s out & br+ h&s 9 to *e/1 palms d[n4 ,!n to ,cross1 back to ,fl+ aga91 & s on t5 times4 7,see ,fig4 #ac47 ,illu/ration3 ,,fig4 #ac4--;,,fl+4 ,,correct ,,position ,wave3 ,assume ,rea* position4 ,n[ b5d ! arms %>ply at wri/s & j let ! f+]s int]lock4 ,br+ ! inside ( elb[ close to head1 keep+ head up4 ,!n1 by turn+ ! body at ! hips & keep+ ! back /raight1 cause ! h&s to make a complete circle ( ! diamet] ( a foot 7,fig4 #ad74 ,d ?is five times1 & !n rev]se = five times4 7,see ,fig4 #ab1 ,*apt] ,,xiii47 ,re/ t5 seconds4 ,!n deep brea?+1 lift+ arms on inhalations & cross+ !m on exhalations4 ,illu/ration3 ,,fig4 #ad4--,,wave4 ,,excell5t ,,demon/ration ,no4 #c4 ,att5tion6 ,/ride3 ,sep>ate ! feet by tak+ a /ep to "r1 br++ ! feet ab\t eighte5 in*es ap>t4 ,illu/ration3 ,,weave--,common fault ( n keep+ %\ld]s & arms 9 l9e4 ,weave3 ,turn ! body at ! hips :ile keep+ ! arms horizontally ext5d$ & b5d+ ! "r knee slightly4 ,br+ ! "r h& d[n to ! gr\nd midway betwe5 ! feet & let ! left arm g up1 keep+ its horizontal position f ! body1 ! sp9e do+ ! turn+4 ,hold ?is position five seconds2 !n up to ,cross position & turn ! body ! rev]se way1 b5d+ left knee & br++ left h& to gr\nd4 ,hold five seconds1 !n up4 ,repeat five times = ea* h&4 7,see ,fig4 #ad1 ,*apt] ,,xiii47 ,curl3 ,f ,cross position1 cl5* ! fi/s & br+ arms 9 sl[ly to ! side & up into ! armpits1 at ! same "t b5d+ ! body & head backw>d 7,fig4 #ae74 ,! fi/s %\ld be cl5*$ & ! wri/s b5t1 br+ ! h&s 9 t[>d ! *e/1 ! elb[s out1 & inhal+4 7,see ,fig4 #i1 ,*apt] ,,xii47 ,illu/ration3 ,,fig4 #ae4--;,,curl ,,position4 ,,excell5t ,,demon/ration ,,except ,,t ,,! ,,elb[s ,,%\ld ,,be ,,?r[n ,,back ,=w>d3 ,f ! above position1 gradually br+ ! body up to an erect position1 ext5d+ ! h&s to a ,rea* position1 & sl[ly b5d ! body =w>d at ! hips1 exhal+ at ! same "t1 & lett+ ! h&s g back pa/ ! hips & z high beh9d ! back z possible1 keep+ ! head up & ! eyes look+ directly =w>d1 n d[n4 ,g d[n ab\t to ! level ( ! wri/1 !n back to ,cross position aga91 & repeat ?is backw>d & =w>d movem5t five times4 ,no4 #d4 ,att5tion6 7,cross-,crawl67 ,assume ! ,cross position4 ,crawl3 ,:ile /ill keep+ ! neck back1 ! *91 & ! *e/ ar*$1 sl[ly lift ! "r h& & arm until x po9ts directly upw>d1 !n curl 9 "r arm ov] ! head1 at ! same "t dropp+ ! left %\ld] & slid+ ! left h& & arm d[n along ! side ( ! left leg until ! f+]s rea* directly to ! knee1 or z f> z com=table4 ,n[ come back f ?is position4 7,see ,figs4 #g & #h1 ,*apt] ,,xii47 ,cross once m & raise ! o!r arm 9 simil> fa%ion4 ,repeat ?is five times on ea* side4 ,no4 #e4 ,att5tion6 7,cross-,cr\*67 ,cr\*3 ,assume ! ,cross position ( ! arms & ,/ride /&1 feet ab\t eighte5 in*es ap>t4 ,n[1 keep+ ! head up & ! neck back & back /raight1 b5d ! knees & come d[n sl[ly1 n too f> 7,fig4 #af71 until fully accu/om$ to x1 & up aga94 ,repeat ?is five times4 7,see ,fig4 #aj1 ,*apt] ,,xii47 ,illu/ration3 ,,fig4 #af4--;,,cr\*1 ,,%[+ ,,erect ,,position ,,( ,,body ,,& ,,back ,no4 #f4 ,att5tion6 ,heel-rais+3 ,lift ! heels f ! floor1 ma9ta9 ! position on ! toes = a second1 !n back onto ! heels once m4 ,repeat "s t5 times1 !n take ! ,/ride /& & repeat t5 times 9 ?is position4 ,no4 #g4 ,att5tion6 ,w+-"w3 ,raise ! arms to ! ,cross4 ,!n lift arms /raight ov] head1 inhal+2 !n1 b5d+ body =w>d & keep+ ! neck /raight1 sw+ ! arms backw>d at ! %\ld]1 exhal+1 & come =w>d until ! body is ab\t level ) ! wai/2 !n up aga9 7,fig4 #ag74 ,picture ! arms z look+ l a bird's w+s4 ,repeat ?is five times 9 ea* direction4 7,see ,figs4 #ae1 #ae;a1 ,*apt] ,,xiii47 ,f9al deep brea?+1 ) arm lift+ z be=e4 ,illu/ration3 ,,fig4 #ag4--,,w+ ,,position1 ,,also ,,back ,,position ,,( ,,curl4 ,,face ,,%\ld1 ,,h[ev]1 ,,be ,,turn$ ,,up ,,footnotes3 ,footnote #a3 ,?is is ! same movem5t z 9 ! ord9>y ,cross position1 except t ! h&s are kept cl5*$4 ,,*apt] ,,vi ,a ,,t5-,,day ,,program ,,fir/ ,,day ,att5tion6 ,hips ,firm ,neck ,firm ,arms ,b5d ,arms ,cross ,arms ,/ret* ,arms ,rea* ,m>k ,"t ,m>k ,"t on ,toes ,att5tion6 ,/epp+ ,heels ,raise ,deep ,brea?+ 7,at ,arms ,/ret*7 ,hike or ,outdoor ,"w ,walk half-mile on level1 ea* man at 8 own /ride4 ,illu/ration3 ,,correct ,,position ,,( ,,neck ,,& ,,%\ld]s ,,9 ,,all ,,rea* ,,ex]cises ,walk 9 pairs--column ( twos2 ! %ort] m5 %\ld be 9 front4 ,,second ,,day ,att5tion6 ,hips ,firm ,neck ,firm ,body ,prone ,hips ,firm ,/ride ,/& ,body ,b5d 7,side to left & "r7 ,att5tion6 ,arms ,b5d ,arms ,cross ,balanc+ 7,on "o foot--to "r & left7 ,arms ,/ret* ,m>k ,"t ,m>k ,"t on ,toes ,att5tion6 ,heels ,raise ,/epp+ ,deep ,brea?+ ,hike or ,outdoor ,"w ,walk ?ree-qu>t]s ( a mile1 column ( twos1 keep+ /ep4 ,/>t+ at comm&1 ,=w>d--,m>*6 beg9n+ ) left foot4 ,lead] calls ,company--,halt6 ?ree or f\r times1 & !n ,=w>d--,m>*6 aga94 ,lead] comm&s occasionally1 ,*ange ,/ep--,m>*6 ,,?ird ,,day ,att5tion6 ,arms ,b5d ,arms ,cross ,/ride ,/& ,turn ,body 7,on hips--"r & left7 ,att5tion6 ,neck ,firm ,body ,prone ,body ,backw>d ,b5d ,att5tion6 ,balanc+ 7,on "o foot--to "r & left7 ,m>k ,"t ,m>k ,"t on ,toes ,/ride ,/& ,heels ,raise ,deep ,brea?+ ,hike or ,outdoor ,"w ,illu/ration3 ,,/oop+4 ,,incorrect ,,position1 ,,lett+ ,,! ,,head ,,fall ,,=w>d ,walk a mile1 column ( twos1 keep+ /ep4 ,la/ half-mile comm& m5 to /& up & keep _! necks press$ back aga9/ _! coll>s1 *9s 94 ,,f\r? ,,day ,att5tion6 ,arms ,b5d ,arms ,/ret* ,palms ,front ,br+ ,arms ,d[nw>d & ,backw>d ,att5tion6 ,arms ,b5d ,arms ,cross ,balanc+ 7,on "o foot--to "r & left7 ,/ride ,/& 7,foot advanc$7 ,b5d ,knee & ,t\* ,floor ) ,h& 7,"r & left7 ,m>k ,"t ,m>k ,"t on ,toes ,/epp+ ,deep ,brea?+ ,hike or ,outdoor ,"w ,walk a mile1 m>*+ /ep1 column ( twos1 %ort] m5 9 front1 b try to get !m up to a ?irty-in* /ride4 ,make a portion ( ! m>* slightly up-hill1 & la/ half-mile ) necks back1 *9 91 *e/ out4 ,illu/ration3 ,lett+ %\ld]s come =w>d2 common fault ,illu/ration3 ,incorrect position ( neck & %\ld]s2 v common fault ,illu/ration3 ,,arms ,,b5d ,,fif? ,,day ,att5tion6 ,arms ,b5d ,arms ,cross ,%\ld]-gr9d+ 7,mov+ h&s 9 circle & backw>d7 ,att5tion6 ,/ride ,/& ,arms ,cross ,balanc+ 7,on "o foot--to "r & left7 ,cr\* 7,qu>t]-b5d7 ,m>k ,"t ,m>k ,"t on ,toes ,fa/] ,att5tion6 ,/epp+ ,deep ,brea?+ ,hike or ,outdoor ,"w ,walk a mile & a qu>t]1 column ( twos4 ,insi/ on ?irty-in* /ride1 b put %ort] m5 9 front4 ,make a little /iff] grade4 ,no m talk+ 9 ranks4 ,insi/ ^u necks back1 *9s 91 & *e/s out all ! way4 ,,six? ,,day ,illu/ration3 ,,/oop+4 ,,incorrect ,,position1 ,,lett+ ,,! ,,back ,,b[ ,,up ,,& ,,%\ld]s ,,drop ,att5tion6 ,arms ,b5d ,arms ,w+ ,arms ,fl+ ,arms ,cross ,%\ld]-gr9d+ ,att5tion6 ,/ride ,/& ,arms ,cross ,balanc+ 7,on "o foot--to "r & left7 ,body-turn+ ,cr\* 7,qu>t]-b5d7 ,att5tion6 ,m>k ,"t ,m>k ,"t on ,toes ,fa/] ,runn+ 9 ,place ,/epp+ ,deep ,brea?+ ,hike or ,outdoor ,"w ,br+ m5 into company l9e & c\nt (f4 ,expla9 squad =mation4 ,m>* mile & a qu>t] 9 column ( squads4 ,take a /iff] grade4 ,no talk+ 9 ranks4 ,keep to ?irty-in* /ride & give x a regul> beat4 ,no slopp9ess4 ,make x a firm1 /eady m>*1 & keep urg+ ! m5 to brea! deeply & /eadily4 ,,sev5? ,,day ,att5tion6 ,"r ,face ,left ,face ,ab\t ,face ,repeat ,att5tion6 ,balanc+ 7,on "o foot--to "r & left7 ,/ride ,/& ,heel-rais+ ,body-b5d+ ,sideways ,m>k ,"t ,m>k ,"t on ,toes ,fa/] ,runn+ 9 ,place ,/epp+ ,deep ,brea?+ ,hike or ,outdoor ,"w ,company =mation4 ,c\nt (f4 ,squads ,"r--,m>*6 ,mile & a qu>t]4 ,sil5ce 9 ranks4 ,erect c>riage4 ,hips back4 ,deep brea?+4 ,/eady ?irty-in* /ride4 ,/iff incl9e4 ,no lagg+1 b take x mu* ! same z on ! level4 ,on ! way1 9 "s five m9utes aft] ! grade has be5 cov]$1 give !m ,d\ble ,"t = ab\t tw5ty /eps4 ,illu/ration3 ,,effect ,,( ,,^! ,,ex]cises1 ,,%[+ ,,ev5 ,,muscul> ,,developm5t ,,eigh? ,,day ,att5tion6 ,"r ,face ,left ,face ,ab\t ,face ,repeat ,att5tion6 ,arms ,cross ,balanc+ 7,on "o foot--to "r & left7 ,/ride ,/& ,cr\* 7,qu>t]-b5d7 ,att5tion6 ,arms ,cross ,arms ,/ret* ,palms ,front ,br+ ,arms ,d[nw>d & ,backw>d ,m>k ,"t ,m>k ,"t on ,toes ,fa/] ,runn+ 9 ,place ,/epp+ ,deep ,brea?+ ,hike or ,outdoor ,"w ,company =mation4 ,c\nt (f4 ,squads ,"r--,m>*6 ,:ile m>*+ expla9 to !m ,to ! ,re>--,m>*1 & h !m d x ?ree or f\r times4 ,di/ance mile & a half1 ) same hill "w z be=e4 ,give !m ,d\ble ,"t = tw5ty /eps twice dur+ ! m>*4 ,,n9? ,,day ,att5tion6 ,=w>d--,m>* 7,?ree /eps & come to ,att5tion67 ,same ,/eps ,backw>d ,same ,/eps ,sideways ,make ,complete ,squ>e 7,?ree /eps =w>d1 ?ree to ! "r1 ?ree backw>d1 & ?ree to ! left7 ,hips ,firm ,neck ,firm ,body ,prone ,body ,backw>d ,b5d ,body ,sideways ,b5d ,m>k ,"t ,m>k ,"t on ,toes ,fa/] ,runn+ 9 ,place ,/epp+ ,deep ,brea?+ ,hike or ,outdoor ,"w ,get "s b>s ( iron1 "o in* 9 diamet] & ?ree feet long4 ,!y %\ld co/ fifty c5ts apiece1 & weigh ab\t eight p\nds4 ,give half ! company ^! b>s to c>ry1 & at ! middle ( ! hike transf] !m to ! o!r half to br+ home4 ,di/ance mile & a half4 ,no ,d\ble ,"t4 ,c>ry ! b>s by ! middle 9 ! h&s1 & !n = a "t beh9d ! back & ?r\gh ! elb[s1 ) ! h&s 9 front4 ,,t5? ,,day ,att5tion6 ,arms ,cross ,body & ,knee ,b5d1 turn+ on ,hips & t\*+ ,floor ) ,h& 7,fir/ "o & !n ! o!r4 ,! "r h& on b5d+ "r knee & ! left h& on b5d+ left knee74 ,att5tion6 ,hips ,firm ,neck ,firm ,body ,prone ,body ,backw>d ,b5d ,att5tion6 ,/ride ,/& ,arms ,cross ,balanc+ 7,on "o foot--to "r & left7 ,cr\* 7,qu>t]-b5d7 ,att5tion6 ,m>k ,"t ,m>k ,"t on ,toes ,fa/] ,runn+ 9 ,place ,att5tion6 ,/epp+ ,deep ,brea?+ ,hike or ,outdoor ,"w ,c>ry b>s1 di/ance mile & a qu>t]1 e man c>ry+ 8 b> all ! way4 ,d\ble-"t !m once dur+ m>* = tw5ty /eps4 ,insi/ on erect c>riage all ! way1 ) neck back aga9/ coll>s4 ,"p ,,ii ,,! ,,daily ,,doz5 ,a ,,cond5s$ ,,sy/em ,,( ,,ei!r ,,gr\p ,,or ,,individual ,,sett+-,,up ,,ex]cises ,,*apt] ,,vii ,we may n[ consid] ! "q ( "t-sav+ = ^? :o may be oblig$ to l>gely =ego pleasurable ex]cise & :o yet desire to keep fit & well 9 spite ( ?is deprivation4 ,!re are two divisions 9 ?is class1 z may be %[n 9 ! case ( ! pres5t _w w>4 ,! fir/ class embraces all ! m5 9 active s]vice1 ) two subdivisions--(fic]s :o are ov] =ty & (fic]s & privates :o are "u t age4 ,! second class comprises ! m5 7& wom51 too1 = t matt]7 :o1 unable to d s]vice at ! front1 mu/ support ! troops 9 v>i\s ways beh9d ! l9es4 ,x is said t x takes five m5 beh9d ! l9e to support "o man at ! front1 &1 judg+ f ! pressure t already has come ^u our p1 ?is is manife/ly n an incorrect /atem5t4 ,^! res]ves mu/ be kept 9 good physical condition1 & ) ?is end 9 view ! writ] has prep>$ a modifi$ =m ( sett+-up ex]cises :i* has be5 te/$ out ) l>ge numb]s 9 actual practice4 ,^! ex]cises are int5d$ to prep>e ! y\ng] m5 = ! m /r5u\s tra9+ :i* !y are to und]go lat]2 9 ! case ( ! old] m51 !y are to be us$ be=e ent]+ ^u ! ord9>y day ( bus9ess r\t9e4 ,aft] a great deal ( /udy a sy/em has be5 devis$ :i* answ]s ! ne$s 9 bo? cases2 x is n too /r5u\s = ! old] m51 & x w add suppl5ess1 vitality1 & endurance to ! physical assets ( ! y\ng] m54 ,a ,,mod]n ,,physical ,,sy/em ,we "k h[1 9 ! /ress ( affairs br\ght ab\t by w>1 n only individuals1 b nations are sudd5ly awak5$ to ! fact t :at may h be5 good en\gh ev5 a ye> ago is antiquat$ & out ( date to-day4 ,"u ! pressure ( w> we are driv51 :e!r we wi% x or n1 to put to imm$iate te/ virtually e fact ( our daily lives4 ,we f9d t almo/ e ma*9e & well-nigh e me?od may be improv$--9 fact1 t x mu/ be improv$4 ,boats1 a]oplanes1 guns1 indu/rial processes1 ev5 ! actual bus9ess ( liv+ itself1 all are be+ submitt$ to ! te/ ( em]g5cy & are be+ made ov] ^u new l9es4 ,s x is ) our sett+-up ex]cises4 ,we c no long] af=d to wa/e "t or motion or ef=t4 ,we are tea*+ on an int5sive scale & we mu/ take no?+ out ( a man 9 prep>ation2 r we mu/ add to 8 /ore ( vitality & en]gy4 ,p]haps we f9d t ! r\t9e ( 8 ord9>y "w w /r5g!n suffici5tly 8 legs & arms4 ,?is is a/oni%+ly true4 ,:at we mu/ n[ d is to supple him1 to quick5 8 co-ord9ation1 to improve 8 poise1 & to put 8 trunk & ?orax into bett] %ape4 ,we mu/ give him endurance1 quickness ( response1 & resi/ive =ce4 ,?is1 !re=e1 be+ our problem1 we elim9ate ! arm & leg ex]cises & g directly = ! trunk & ?orax4 ,we mu/ quick5 co-ord9ation & improve ! man's rapidity ( response to comm&4 ,& /&+ out above all is ?is major pr9ciple3 ,no vitality %\ld be tak5 out ( a man by ^! sett+-up ex]cises2 he %\ld n be tir$ out1 b r made ready = ! regul> "w ( ! day4 ,,out-,,(-,,date ,,ideas ,?is w> 9 :i* we are engag$ has br\ght to our p "s all-compell+ tru?s4 ,& ! greate/ ( ^! is t our m51 ! fl[] ( our racial /ock1 are defici5t physically :5 put to ! te/ be=e exam9+-bo>ds4 ,:5 "o sees "s two ?\s& m5 exam9$ by draft bo>ds to secure two hundr$ m5 = our army1 z happ5$ 9 "s cases1 :5 "o reads t 9 a physical exam9ation = ! sanit>y police =ce 9 ,clevel& ?irty-sev5 out ( =ty-two wom5 pass$ & only tw5ty-two m5 out ( sev5ty-two1 "o is ready inde$ to believe t we h fail$ to produce m5 :o c be call$ ^u :5 ! ne$ arises to def5d our c\ntry4 ,illu/ration3 ,,incorrect ,,position1 ,,%[+ ,,h[ ,,mo/ ,,m5 ,,slack ,,9 ,,sw$i% ,,ex]cises ,,by ,,lett+ ,,! ,,back ,,b5d ,our a?letic sports h produc$ ! "r _s1 z ! ru% ( a?letes to ! s]vice has %[n4 ,b our cali/h5ics1 our g5]al build+-up ex]cises h app>5tly fail$ 9 ! physical developm5t ( our y\?4 ,!y are antique4 ,p]mit me to illu/rate4 ,only rec5tly ,pr(essor ,bol51 ! au?ority on ,sw$i% ex]cises1 di$ & left beh9d him ! record ( 8 "w4 ,aft] tw5ty-five ye>s ( /udy he _h decid$ t sett+-up ex]cises 7 unnecess>y 9 ! case ( a man's legs or arms or pectoral muscles1 & t ! att5tion %\ld be devot$ to ! trunk--t is1 to ! eng9e itself4 ,,old-,,"t ,,fallacies ,"h is :at 0 once consid]$ to be a reasonable morn+ sett+-up ex]cise1 & :i*1 if c\pl$ ) a five-mile rapid walk & hopp+ fir/ on "o foot & !n on ! o!r = a half-mile1 w\ld prep>e a man = 8 day's "w4 ,on ris+1 let him /& erect1 brace 8 *e/ firmly out1 &1 brea?+ deeply1 curl dumbbells 7t5 p\nds ea* = a #afe-p\nd man7 fifty times )\t /opp+4 ,!n plac+ ! bells on ! floor at 8 feet1 & b5d+ 8 knees a little & 8 arms none at all1 let him rise to an upright position ) !m fifty times4 ,aft] ano!r m9ute's re/1 /&+ erect1 let him lift ! bells fifty times z f> up & out beh9d him z he c1 keep+ ! elb[s /raight & tak+ c>e1 :5 ! bells rea* ! highe/ po9t beh9d1 to hold !m /ill !re a mom5t4 ,next1 />t+ ) ! bells at ! %\ld]s1 let him pu% !m up high ov] ! head & l[] !m fifty times cont9u\sly4 ,is x any wond] t we ab&on$ su* sett+-up8 ,aga91 x 0 po9t$ out h[1 by special ex]cises1 a man might increase 8 biceps two or ?ree in*es 9 a ye> & ! calves ( 8 legs an in* or two6 ,n[ :at 0 ! av]age man to d ?is =8 ,:at 0 ! object8 ,to admire himself 9 ! mirror8 ,or did he int5d to make ( himself a pr(essional weightlift]8 ,practically ! only real good 9 all ?is 0 ! deep brea?+1 & t w\ld n be la/+ except 9 s f> z a "p ( ! ex]cises t5d$ to op5 up ! *e/4 ,h[ _m ( u h he>d t fairy-tale t if we practis$ deep brea?+ = a few m9utes daily our lungs w\ld acquire ! habit & we %\ld cont9ue x unconsci\sly :5 seat$ at our desks6 ,a ,,p]fectly ,,useless ,,/unt ,j to %[ :at we are n attempt+ to d1 "h is a quotation illu/rat+ p]fectly ! old-fa%ion$ idea t heal? dep5ds ^u extraord9>y muscul> developm5t3 ,at our sugge/ion he began practis+ ?is simple rais+ & l[]+ ( ! heels4 ,9 less ?an f\r mon?s he _h increas$ ! gir? ( ea* calf "o :ole in*4 ,:5 ask$ h[ _m /rokes a day he av]ag$1 he said t x 0 f fifte5 hundr$ to two ?\s&1 v>i$ "s days by 8 hold+ 9 ea* h&1 dur+ ! process1 a twelve-p\nd dumbbell1 & !n only do+ "o ?\s& or !reab\ts4 ,! "t he f\nd mo/ conv5i5t 0 9 ! morn+ on ris+1 & j be=e retir+ at night4 ,! "w did n take mu* "t2 sev5ty /rokes a m9ute 0 f\nd a good ord9>y rate1 s t fifte5 m9utes at ea* end ( ! day 0 all he ne$$4 ,we new recognize h[ silly are su* ex]cises tak5 = ! m]e sake ( add+ an in* or two to an already s]viceable muscle4 ,,p5ny-,,wise ,,& ,,p\nd-,,fooli% ,x is poor gymna/ics :5 ! ma9 object is to exp5d a c]ta9 numb] ( foot-p\nds ( en]gy to secure increase 9 c>diac & pulmon>y activity1 )\t c>e be+ tak5 t ^! organs are 9 a favorable condition to meet ! increas$ dem& put ^u !m4 ,x is poor gymna/ics if we desire to a/\nd ! _w by nicely f9i%$ & smoo?ly glid+ comb9ations ( complex movem5ts fit to be put into ! rep]toire ( a juggl]1 or by exhibitions ( /r5g? vy+ ) ^? ( a ,s&[1 if we d n take into consid]ation ! effects ^u ! vital functions4 ,look at ^! fell[s1 said ! physician1 built l giants & rott5 inside6 ,true1 he 0 speak+ ( a lot ( big negroes1 b he f\nd ! same condition 9 o!rs--m5 ) /iff muscles & sl[ movem5ts1 m5 ) %\ld]s pull$ =w>d & no *e/ expansion1 brea?+ :olly ) _! abdom5s4 ,z he put x1 ,^? m5 w to-morr[ be ! recruits = ano!r army1 ! "o :i* fills ! tub]culosis hospitals4 ,,nature',s ,,process ,:at we want is suppl5ess1 *e/ expansion1 resi/ive =ce1 & endurance2 & ^! d n come f great bulg+ knots ( muscle nor f extraord9>y feats ( /r5g?4 ,rapid %ifts f sev]e tra9+ to a life ( ease & indulg5ce is n ,nature's process4 ,x is n ! way 9 :i* %e c>ries on h] "w4 ,e /ep %e makes is a little "o4 ,%e seems nev] to reckon "t z an ess5tial 9 h] economy4 ,we %\ld he$ ! lesson4 ,! man :o eats1 dr9ks1 & neglects all c>e ( himself = a ye>1 & !n ru%es madly into a p]iod ( sev]e physical ex]cise & r$uction1 may at ! end ( ! mon?1 if he possesses suffici5t vitality1 come out feel+ f9e4 ,b if he repeats ! process ( lett+ himself g1 ,nature puts on ! fat m & m & a second sev]e r$uction becomes necess>y4 ,& x is only a "q ( "t z to ! exhau/ion ( any man's vitality ?r\gh ^! extremes4 ,,"t ,,! ,,great ,,elem5t ,any "o :o has _h ! opportunity ( talk+ ) ! m5 9 au?ority :o are be>+ ! burd5 ( fitt+ a nation = ! pres5t em]g5cy _c fail to be impress$ ) ! fact t "t is ! great elem5t4 ,we mu/ really prep>e our m51 we mu/ make !m fit 9 ! %orte/ space ( "t t w accompli% ! result4 ,& we mu/ cons]ve our man-p[]4 ,x is no long] a "q ( putt+ on su* sev]e "w z %all we$ out all b ! physical giants2 we are n try+ 7z seem$ to be ! idea 9 ! fir/ ,plattsburg camps1 be=e ! w>7 to make ! go+ s /iff z to leave u only #ej p] c5t4 ( h>d5$ m54 ,we want e man :o c be br\ght along rapidly into condition1 & n ! /ronge/ only4 ,h5ce ! problem takes on a new phase4 ,we all recognize t ! quality & previ\s tra9+ ( ! m5 ?is c\ntry is s5d+ into s]vice h a v pot5t be>+ ^u ! l5g? ( "t requir$ to make fight]s ( !m4 ,=1 aft] all1 ! man ^: tra9+ & discipl9e h be5 along a k9dr$ l9e becomes s]viceable mu* e>li] ?an ! man :o has to acquire ! necess>y _s & quality4 ,no "o :o has li/5$ to ! coa*es ( our v>i\s college teams1 or :o has read ei!r ! prelim9>y prospects ( a game or ! acc\nt ( x aft]w>d1 b mu/ h be5 impress$ ) ! cont9ual repetition ( emphasis ^u ! fight+ _s4 ,h5ce1 :5 our a?letes flock almo/ en masse to ! colors1 x means t we are enli/+ a l>ge numb] ( pick$ m5 :o h be5 9 tra9+ bo? m5tally & physically1 & :o1 "u discipl9e1 w make ob$i5t1 c\rage\s1 & en?usia/ic fight]s4 ,b a l>ge numb] ( ^! h be5 out ( college or out ( /r5u\s a?letics a ye> or two1 or long]1 & !y ne$ physical condition+ to get back4 ,!re is ?us a new idea ( consid]able importance involv$ 9 ^! cond5s$ sett+-up ex]cises4 ,= ! _w does move1 & ^? :o ?\ght !mselves up to date on boats1 a]oplanes1 drill1 & ! l h f\nd ev5 )9 a ye> t !y mu/ make acqua9tance ) advanc$ !ories & new & improv$ me?ods4 ,,ess5tial ,,pr9ciples ,probably ! mo/ vital po9t is t ! sett+-up ex]cises %\ld n take x out ( ! m54 ,if we f9d a man exhil>at$ & made eag] to "w at ! end ( 8 sett+-up we h accompli%$ f> m ?an if we tire him out or exhau/ any ( 8 /ore ( vitality4 ,if1 9 addition to ?is1 we c r$uce ! am\nt ( "t occupi$ 9 ^! sett+-up ex]cises & yet obta9 results1 we h sav$ t mu* m "t = o!r "w4 ,because !y did take x out ( ! m51 ! old-"t conv5tional sett+-up ex]cises 7 %irk$ & ! lead]s 7 unable to detect ?is %irk+2 m5 w5t ?r\gh ! motions1 b slack$ ! real "w4 ,fur!rmore1 all ^! sy/ems t5d$ to take a long] p]iod ( "t ?an 0 necess>y to accompli% ! desir$ results1 & made muscle b\nd ! m5 :o practis$ !m4 ,x has be5 f\nd 9 sports & a?letic games t ov]-develop$ biceps1 />tl+ pectoral muscles1 & trem5d\sly muscl$ legs are a disadvantage r ?an an advantage4 ,! real ess5tial is1 aft] all1 ! eng9e1 ! "p "u ! hood1 z x 7--lungs1 he>t1 & trunk4 ,f9ally1 if we give a man endurance & suppl5ess he becomes m available 9 "t ( ne$4 ,ano!r po9t ( equal importance is t ! sett+-up ex]cises %\ld be r5d]$ z simple z possible4 ,if we are oblig$ to sp5d a consid]able p]iod ( "t 9 tea*+ ! lead] s t he c h&le sett+-up ex]cises1 ext5sion ( ! numb] ( lead]s is r5d]$ increas+ly difficult4 ,if1 !re=e1 we c make ?is lead]%ip s simple t a long c\rse ( in/ruction is n necess>y1 we save "h1 9 ^! days ( necess>ily rapid prep>ation1 a v mat]ial am\nt ( "t4 ,/ill1 fur!r1 x is f\nd t _m ( ! pres5t sett+-up ex]cises made an extraord9>ily wide v>iation ( ef=t betwe5 heavy & light m54 ,! light man w\ld put 9 only a small am\nt ( muscul> ef=t1 :]eas ! heavy man1 9 ! same l5g? ( "t & "u ! same ex]cise1 w\ld be tax$ f> m ?an he c\ld com=tably /&4 ,aga91 9 ! po9t ( age1 simil> v>iations necess>ily exi/4 ,naturally x is out ( ! "q to assume t ! y\? f eighte5 to tw5ty-five & ! man ( fifty-five to sixty c take ! same am\nt & ! same k9d ( ex]cise4 ,on ! o!r h&1 if we consid] ! "w ea* is requir$ to d 9 8 daily r\t9e1 we c1 s f> z ! sett+-up ex]cises are conc]n$1 br+ ! two po9ts ne>] toge!r1 especially if we reg>d ^! sett+-up ex]cises 9 ! prop] light--a m]e prep>ation = ! m on]\s tasks t are to foll[4 ,,mod]n ,,physical ,,education ,be>+ all ^! po9ts 9 m9d1 we te/ out ! sett+-up ex]cises s t we may obta9 a set answ]+ ! foll[+ requirem5ts3 ,fir/--,r$uce !m to a p]iod ( eight or t5 m9utes once or twice a day4 ,second--,make !m simple = lead]s to le>n4 ,?ird--,elim9ate movem5ts t1 on acc\nt ( ! daily "w1 are unnecess>y4 ,f\r?--,r5d] !m m difficult ( evasion or %irk+4 ,fif?--,direct !m specifically 9 ! l9e ( increas$ resi/+ p[]1 endurance1 & suppl5ess4 ,six?--,make !m ( value 9 e/abli%+ co-ord9ation1 muscul> control1 & m prompt response to comm&4 ,sev5?--,equalize !m = use by bo? heavy & light m54 ,eigh?--,select ! ex]cises 9 su* a way t ! set may be ( ne>ly equal value to bo? enli/$ m5 & (fic]s1 z well z to executives beh9d ! l9es4 ,,slack+ ,,9 ,,sett+-,,up ,,drills ,_m ( u h se5 sett+-up drills ( v>i\s k9ds4 ,mov+ pictures ( su* drills %[ 9 a v /rik+ way h[ mu* ( ! "w n only c\ld be slack$1 b is be+ slack$ "r along4 ,9 fact1 high (fic]s 9 our s]vice h become s disgu/$ ) ! sett+-up ex]cises z to consid] ab&on+ !m altoge!r4 ,9 "s /ations or cantonm5ts a great _m m5 7 tir$ out ) ! sett+-up ex]cises2 s mu* s t !y _h nei!r life nor vitality = "s little "t = o!r "w4 ,= ! sake ( illu/ration1 let u exam9e "o p>ticul> movem5t4 ,x consi/s ( ! m5 ly+ flat on ! gr\nd or floor2 !n1 ) /raight back1 lift+ !mselves by ! arms2 f9ally1 giv+ a jump ) ! arms & clapp+ ! h&s toge!r once1 & !n com+ back to ! orig9al position4 ,! non-commission$ (fic] :o 0 lead+ ?is ex]cise weigh$ ab\t #ach p\nds4 ,x is easy to imag9e ! contra/ betwe5 8 do+ ?is /unt & a heavy man ( #ahj or #aij p\nds attempt+ x4 ,x is unnecess>y to describe 9 detail ! p>ts ( ! sett+-up ex]cise :i* t5d to develop memb]s :i* are already pretty ?or\ghly ex]cis$ 9 ! daily r\t9e ( "w & drill4 ,! av]age man ( ! s]vice ne$s expansion ( *e/ capacity1 :i* adds to 8 resi/ive p[]2 a /rong]1 bett]-develop$ back2 & suppl5ess & quickness & mobility ( trunk4 ,to develop ^! qualities we mu/ h ex]cises :i* may be cont9u$ on bo>d %ip or ne> ! front1 & :i* c be c>ri$ on )\t app>atus4 ,illu/ration3 ,,leg-,,rais+ ,illu/ration3 ,,side-,,fall+4 ,,?is ,,arm ,,& ,,body ,,"w ,,places ,a ,,h&icap ,,on ,a ,,heavy ,,man ,! ord9>y sy/em ( sett+-up ex]cises has be5 gr[+ out ( favor = "s "t4 ,a?letic tra9]s h come to look ) consid]able suspicion ^u ! gymnasium-made c&idate ) big biceps & l>ge knots ( muscles4 ,x 0 also f\nd t1 outside ( weight-lift+ & inord9ate *9n+ & app>5t great /r5g? on ! p>allel b>s1 ^! m5 7 n s valuable z ! less] muscl$ b m supple c&idates4 ,to put x briefly1 x 0 f\nd 9 actual practice t :at 0 "u ! ribs 0 ( m value ?an :at lay ov] !m4 ,a ,,call ,,= ,,"w ,,t ,,w ,,c\nt ,ev5 at ! risk ( repetition1 "s facts %\ld be driv5 home4 ,we are n[ work+ "u conditions t %\ld especially emphasize ! fact ( "t-sav+4 ,we mu/ take ourselves s]i\sly1 :e!r we are 9 ! l9es or beh9d ! l9es4 ,9 ! eight million m5 9 ?is c\ntry betwe5 ! ages ( =ty-five & sixty-f\r are ! c\ntry's greate/ executives & f9anci]s4 ,we c no long] give ^! executives & f9anci]s two mon?s 9 ! ,s\? 9 ! w9t] & a long summ] vacation4 ,we c no long] let a ,plattsburg camp be a /r5u\s sift+ out1 a m]e survival ( ! physically fitte/4 ,we ne$ e man :om we c make available1 & we ne$ him ) 8 vitality fully pres]v$ & 8 endurance appreciably height5$4 ,"s are /rong]1 naturally1 ?an o!rs4 ,9 football p>lance we are no long] try+ to pick a team out ( a squad ( two hundr$ m52 we are try+ to get a hundr$ & sev5ty-five out ( ! two hundr$ t c /& a fair pace & h en\gh left to fight ) :5 !y get !re4 ,any "o :o has be5 9 t\* ) affairs 9 ,wa%+ton1 any "o :o has be5 engag$ 9 our munition-plants & 9 our factories1 any "o :o has work$ ^u ,lib]ty ,bond drives or ,r$ ,cross fund-rais+1 kn[s t if we are to support our boys on l& & sea1 ^! m5 :o are try+ to solve ! problems ( executive managem5t1 & :o h ! task ( rais+ funds 9 ?\s&fold increas$ volume1 mu/ be also c>efully cons]v$4 ,=1 aft] all1 ev5 ?\gh we spell ,patriotism ) a capital ,p & ,gov]nm5t ) a capital ,g1 ev5 ?\gh army & navy ord]s take prec$5ce1 !re is "o great mi/ress ( all1 ,dame ,nature6 ,& :5 %e taps a man on ! %\ld] & says1 ,quit6 t man /ops2 & :5 he (f]s ! excuse t he has done x out ( patriotism & loyalty %e m]ely says3 ,i don't c>e :y y did x1 y h f9i%$6 ,& !re is no appeal to ,wa%+ton f h] v]dict4 ,,! ,,big ,,problem ,we %all soon he> ! call = m m51 m5 to fight & m5 to support ! m5 :o fight4 ,! game is on4 ,we are all 9 x n[1 ei!r on ! field or on ! side-l9es4 ,we ne$ to tra9 = x fa/ & we h no "t to wa/e4 ,=1 aft] all1 x is condition t tells4 ,x is ! man :o c /ay1 :o c "w at highe/ effici5cy1 & :o c hold out ! longe/ :o is go+ to be mo/ valuable4 ,if we save ev5 t5 m9utes a day 9 ! sett+-up ex]cises1 we save1 ) a hundr$ ?\s& m51 #af1fff h\rs daily t[>d p]fect+ _! o!r k4 ,if we c make an able (fic] or a compet5t executive la/ a ye> long] or ev5 six mon?s "u ! increas$ /ra91 x gives u a ye> or six mon?s m 9 :i* 8 und]/udy c ga!r ! necess>y exp]i5ce to take up 8 task4 ,illu/ration3 ,,arm ,,& ,,body ,,"w4 ,,?is ,,ex]cise ,,places ,a ,,h&icap ,,on ,a ,,heavy ,,man ,illu/ration3 ,,alt]nate ,,leg-,,rais+ ,millions ( our y\? are go+ out to fight1 b disease & exhau/ion w kill m ( !m ?an w ! guns ( ! enemy4 ,?\s&s ( m5 ( ! be/ bra9-p[] 9 ?is c\ntry are go+ into committee-rooms & conf]5ces e day f n9e 9 ! morn+ till twelve at night to devise bett] & m efficaci\s means ( /opp+ ! progress ( ! ,hun4 ,if ^! m5's bra9s are ( value1 & we "k !y are1 !n ! m cle>ly !y act & ! long] !y la/1 ! bett] = ! c\ntry4 ,,! ,,ne$ ,,= ,a ,,cond5s$ ,,sy/em ,,( ,,cali/h5ics ,! demon/ration1 ) a gr\p ( busy bus9ess executives & pr(essional m51 ( ! possibility ( physical fitness at a small exp5diture has be5 already m5tion$4 ,?is idea has spread & _m units ( ! ,s5ior ,s]vice ,corps h be5 organiz$4 ,! writ]'s s]vices 7 lat] on draft$ into national "w4 ,at ! call ( ! ,secret>y ( ! ,navy1 he 0 ask$ to take a position on ! ,naval ,commission to develop a?letic sports & games & physical fitness 9 our m5 at ! v>i\s naval /ations4 ,9 "o week alone reque/s came f ov] f\r hundr$ communities to e/abli% units ( ?is "w among bus9ess & pr(essional m54 ,f9d+ t x 0 impossible to answ] all ^! calls1 ! writ] devot$ himself p]sonally to a class 9 ,wa%+ton1 consi/+ ( sev]al ,cab9et memb]s1 (ficials ( ! ,f$]al ,res]ve ,bo>d1 & o!rs1 & ^! m5 pr(it$ extremely f ! "w4 ,b ?is %\ld be done on a f> l>g] scale4 ,! ,hon4 ,daniel ,c4 ,rop]1 :o 0 a memb] ( ! orig9al class 9 ,wa%+ton1 reque/$ ! writ] to come d[n & sp5d a mon? or six weeks 9 ,wa%+ton1 to organize drill gr\ps 9 ! v>i\s dep>tm5ts1 sev]al ( !m1 l ! ,dep>tm5t ( ! ,int]ior1 hav+ receiv$ reque/s to ! numb] ( ?ree hundr$ or f\r hundr$ f m5 :o wi%$ to make !mselves bett] fit physically = ! "w ( ^! /r5u\s days4 ,?is1 toge!r ) ! dem&s f s _m communities ?r\gh\t ! c\ntry1 %[ t we are all n[ awake to ! necessity ( ?is c>d9al feature ( ! nation's welf>e1 ! physical fitness & /am9a ( its y\? & m54 ,?is new gospel _c be spread by "o individual mission>y1 al?\gh !re is little d\bt t1 :]ev] ! /ory is told1 ?\s&s ( our ov]work$ & "u-ex]cis$ m5 are glad to avail !mselves ( ! opportunity4 ,illu/ration3 ,,extra ,,leg ,,"w4 ,,?is ,,ex]cise ,,places ,a ,,h&icap ,,on ,a ,,heavy ,,man ,?is is ! reason :y ! au?or has be5 l$ to devise a set ( ex]cises t c be put 9 small compass1 z reg>ds bo? in/ruction & "t requir$4 ,"h foll[s a brief syllabus ( ! plan1 9 ! hope ( plac+ x )9 rea* ( m5 :o c af=d b little "t = any?+ outside ( _! press+ (fice duties4 ,we c no long] take delightful vacations ( indef9ite l5g? to re/ore our wan+ vitality4 ,! c\ntry ne$s e man & ne$s him at ! be/ ( 8 p[]4 ,a ,,reasonable ,,program ,no matt] h[ driv5 a man may be1 x seems only reasonable to ?9k t he %\ld be able to sp5d t5 m9utes twice a day on a cond5s$ sy/em1 or sett+-up ex]cise1 add+ to x an outdoor walk ( half an h\r4 ,by ?is means he c keep himself physically fit to be> ! burd5s :i* are fall+ m & m heavily ^u ! %\ld]s ( u all4 ,! m5 :o are go+ to ! front fir/ %\ld h e *ance ( cons]v+ _! vitality & increas+ _! resi/ive =ces4 ,^? ( u :o mu/ d "w beh9d ! l9es %\ld be kept equally fit = t l>g] "w )\t :i* ! ma*9e mu/ inevitably break d[n4 ,! me?od is sci5tific & x has be5 te/$ on m5 ( all ages f eighte5 to sev5ty4 ,x embodies ! elim9ation ( all wa/$ ef=t & conc5tration ^u po9ts ( approv$ & ess5tial wor?4 ,x is z mu* a man's duty to make himself fit & to keep himself 9 t condition z x is to c>ry on any o!r "p ( 8 "w4 ,?is me?od %\ld be adopt$ n only 9 e dep>tm5t at ,wa%+ton1 b ?r\gh\t ! c\ntry2 x %\ld be taught 9 our s*ools & colleges1 & s ?or\ghly t nev] aga9 9 a _w-wide crisis %all we f9d ourselves physically unprep>$4 ,,*apt] ,,viii ,vacillation & d\bt are poison to ! n]ves4 ,?is is ! reason :y x is advisable to tea* co-ord9ation1 prompt response to ! comm& ( ! bra9 ov] ! muscles1 & ! g5]al s5se ( self-control :i* comes to a man :5 he has only to ?9k 9 ord] to turn t ?\ght into quick action4 ,"o ( ! p5alties ( ! executive position is t1 al?\gh ! man beg9s z a discipl9$ private1 :5 he goes up high] & gradually rea*es ! po9t :]e he gives comm&s only1 & nev] has any practice 9 obey+ !m1 he gets ! habit ( pu%+ buttons to make o!r p jump1 :ile !re are no buttons pu%$ to make him jump4 ,,worry ,,& ,,fe> ,n[ z to worry4 ,x has be5 said1 & n untruly1 t "o ( ! v l>ge/ causes ( worry is bodily weakness4 ,& 9 m ?an a majority ( cases ?is weakness comes f poor physical condition4 ,a good dige/ion & prop] elim9ation seem to make ! organism move smoo?ly1 n alone ) muscles1 b ) n]ves4 ,h5ce if we get ! eng9e "r1 ! lungs do+ _! duty1 ! sk9 act+ z x %\ld1 & ! b[els & kidneys tak+ (f ! wa/e products1 we g5]ally f9d a robu/ man1 little giv5 to t mo/ exp5sive habit1 worry4 ,fe> is ! =]unn] ( illness4 ,!re is no?+ q s effective 9 produc+ a bad condition ( ! human sy/em z fe>1 & ?is fe> is :at worry develops into2 lat] x becomes pure1 d[nright c[>dice4 ,worry makes c[>ds4 ,if a man has en\gh worry & anxiety1 fe> foll[s 9 its wake1 & !n ! man becomes a m5tal & moral & (t5 a physical c[>d4 ,,! ,,fatal ,,mi/ake ,! av]age man1 :5 he is press$ to ov]work1 ?9ks t by cutt+ out "s ( 8 ex]cise & devot+ t extra "t to 8 "w he c accompli% m4 ,!re nev] 0 a great] mi/ake2 9 ! long run ?is me?od is ! mo/ exp5sive ( all4 ,no factory manag] w\ld ?9k ( runn+ 8 automatic ma*9es twice z long ) half ! am\nt ( oil1 & yet t is j :at ! man is try+ to d 9 ?is case4 ,! result is t he gradually piles up ! v>i\s toxic products )9 himself until self-poison+ is inevitable4 ,all 8 organs /ruggle to elim9ate ^! poisons1 b1 be+ giv5 no assi/ance1 !y gradually become less & less effici5t1 & !n beg9s ! paym5t ( ! p5alty1 = ,nature nev] =gives ?is k9d ( treatm5t4 ,f a practical1 useful runn+ ma*9e he retrogrades into some?+ fit only = ! scrap-heap4 ,! hi/ory is ! same 9 all cases1 al?\gh x may be m or less prolong$4 ,! discom=t1 occasional slight illnesses1 ! gradual loss ( effective ?\ght & p[] to conc5trate1 lack ( appetite1 unreasonable temp]1 insomnia1 n]ve diseases1 & p]haps a complete n]v\s & physical breakd[n if ! conditions are n recogniz$ 9 "t1 are ! v>y+ puni%m5ts inflict$ by ,nature4 ,illu/ration3 ,,ar* ,,"w ,i h ref]r$ to ,nature's ord]1 ,y mu/ e>n y\r bread by ! sweat ( y\r br[4 ,almo/ e "o1 9 ^! mod]n days ( civilization1 is e>n+ 8 bread 9 "s o!r way2 well1 he mu/ make up = ?is by "s k9d ( ex]cise or else ,nature w surely take h] toll4 ,:5 m5 7 e>n+ _! bread by ! sweat ( _! br[s !y 7 n always sure ( gett+ a surplus ( x1 & t 0 n a half-bad ?+4 ,9 fact1 x 0 f> bett] = ! race ?an pres5t conditions "u :i* s _m m5 h giv5 up physical "w altoge!r4 ,b in/ead ( cutt+ d[n on _! food !y d\ble up on x4 ,,some?+ ,,out ,,( ,a ,,bottle ,! usual tempor>y panacea = ^! ills ( ! fle% is to get "s s-call$ specific 9 ! =m ( a m$ic9e & gobble x religi\sly4 ,?\s&s ( m5 & wom51 :o are unwill+ to take five or t5 m9utes' ex]cise two or ?ree times a day1 w swall[ some?+ out ( a bottle on a spoon be=e ea* meal1 ) a spl5did satisfaction & confid5ce4 ,p]haps tempor>ily x produces improv$ results4 ,at any rate1 x gives a s5se ( m5tal satisfaction1 & t some?+ /&s (f ! tr\ble = a :ile4 ,!re is /ill ano!r me?od :i* has "s %[ ( reason 9 x1 al?\gh1 aft] all1 x does n comp>e ) ! wis]1 san] c\rse4 ,a man or woman is p]suad$ t if he or %e w only give up "s p>ticul>ly attractive self-indulg5ce ! result w be increas$ heal? & vigor4 ,= in/ance1 !re is a common belief t tea or c(fee is ! cause ( _m ills4 ,p]haps ?is is true1 b ! giv+ up ( tea or c(fee w nev] cure ! ills t come f lack ( ex]cise1 loss ( fre% air1 ov]-eat+1 & ov]-indulg5ce4 ,! m]e fact t a p]son is giv+ up some?+ t he likes does n make him immune to ! p5alties :i* he incurs day aft] day by o!r (f5ses aga9/ ! laws ( ,nature4 ,,cons]v+ ,,! ,,presid5t',s ,,heal? ,re>-,admiral ,c>ey ,t4 ,grayson1 p]sonal physician & heal? director to ,presid5t ,wilson1 says3 ,y may make ! /atem5t1 9 s _m words1 t physical ex]cise has be5 ! means ( mak+ a normal1 physically p]fect man ( ! ,presid5t4 ,& :5 a man is 9 a normal condition he is 9 p]fect heal? & physical trim4 ,t 0 ! initial int5tion 9 ?is case1 j to make ! ,presid5t physically fit1 & to keep him s4 ,ri*>d ,m4 ,w9ans says3 ,! ,admiral told me t :5 he fir/ took *>ge ( ! ,presid5t1 ,mr4 ,wilson 0 n a little av]se to tak+ any sort ( ex]cise4 ,h[ev]1 ,doctor ,grayson e>ly succe$$ 9 impress+ ^u ,mr4 ,wilson t good heal? 0 an absolutely important factor 9 deal+ ) ! grill+ duties :i* w\ld face him dur+ ! com+ f\r ye>s1 & t 8 physical well-be+ 0 vital n only to himself1 b to ! welf>e ( ! entire c\ntry4 ,! ,presid5t has a dislike almo/ ak9 to abhorr5ce = me*anical appliances int5d$ to ex]cise ! muscles ( ! body4 ,!re is n a dumbbell1 or an ,indian club1 nor a m$ic9e-ball1 nor a pun*+-bag1 nor a turn+-b>1 nor a trapeze1 nor a lift+ or pull+ app>atus1 nor a muscle--ex]cis+ ma*9e ( any sort or description 9 ! ,:ite ,h\se4 ,! only me*anical device us$ by ! ,presid5t is a simple1 un(f5d+ golf-club4 ,illu/ration3 ,,spr+ ,,"w4 ,aside f 8 "w 9 ! op5 air1 ,mr4 ,wilson takes a numb] ( physical ex]cises indoors1 v few ( :i* h ev] be5 describ$ 9 pr9t4 ,"s ( ^! ex]cises are tak5 z a sub/itute = outdoor recreations at times :5 wea!r conditions are too extreme4 ,b ! major "p ( !m1 & especially ! m unusual ( ^! ex]cises1 are regul>ly practis$ z a "p ( 8 daily r\t9e4 ,z a matt] ( fact1 !y are pretty closely dove-tail$ 9 ) 8 (fice "w4 ,,flex+ ,,ex]cises ,h[ev]1 if ! ,presid5t really has a favorite among 8 v>i\s physical ex]cises1 x is said to be t ( flex+4 ,?is he employs almo/ entirely z an indoor ex]cise1 & x p]haps is ! "o he practises m (t5 ?an any o!r4 ,flex+1 z ,doctor ,grayson put x into its simple/ e-day t]m1 is no?+ m nor less ?an j good1 old-fa%ion$ /ret*+ express$ 9 a sci5tific & sy/ematiz$ =m ( ex]cise4 ,x is ! mo/ g5]ally & commonly execut$ muscul> ex]cise1 & x is practis$ by ne>ly all ! animal k+dom4 ,presid5t ,wilson uses 8 flex+ movem5ts ) a c>eful reg>d to sy/em1 & a great deal m regul>ly & frequ5tly ?an any o!r ( 8 v>i$ physical ex]cises4 ,p>ticul>ly dur+ 8 p]iods ( conc5tration1 :5 at "w at 8 desk 9 ! prep>ation ( 8 messages to ,congress or 9 ! draft+ ( notes to =eign gov]nm5ts1 ! ,presid5t1 at %ort int]vals1 w ei!r settle back 9 8 *air & flex 8 arms & h&s & ! muscles across 8 back & *e/1 or he w rise & /& erect = a m ?or\gh practice ( ! flex+ movem5ts = a p]iod ( a m9ute or m4 ,at ^! times he w ?r[ 8 body into almo/ e conceivable po/ure--twi/+1 turn+1 b5d+1 /oop+1 ! arms d[n1 =w>d1 back1 & ov] 8 head1 ! muscles ( ! limbs & entire body flex$ almo/ to ! po9t ( tremor1 ! f+]s spread1 & ! muscles rigidly t5s$4 ,9 ! op9ion ( ,doctor ,grayson1 if bus9ess & pr(essional m51 p>ticul>ly ^? :o "w at high t5sion 9 ! cities1 w\ld pause 9 _! "w at frequ5t int]vals dur+ ! day & give a few seconds ( _! "t to ! en]getic practice ( ! flex+ or /ret*+ ex]cises1 !re w\ld soon come to be n only less1 b1 possibly 9 "t1 no cases report$ ( ?is or t not$ man1 ! fam\s lawy]1 m]*ant1 or f9anci]1 dropp+ dead at 8 desk or 9 8 home or 9 ! /reet1 on acc\nt ( apoplexy caus$ by h>d5$ art]ies4 ,"o ( ,mr4 ,wilson's pr9cipal physical movem5ts is t ( body-twi/+4 ,) ! toes at a slight outw>d angle1 ! heels t\*+ & ! body erect1 he beg9s ! movem5t by twi/+ ! body a little m ?an half-way ar\nd2 !n sw++ back 9 an arc1 at ! same "t b5d+ at ! hips1 until he has complet$ ! circle & rea*$ a hip-b5d+ position1 ) ! f+]s ( "o h& t\*+ ! floor1 ! o!r ext5d$ v]tically4 ,?is gives a /ret*+ movem5t to all ( ! muscles ( ! torso1 side1 back1 & abdom51 z well z consid]able play to ! muscles ( ! legs & arms4 ,,! ,,unpleasant ,,self-,,awak5+ ,we z a nation1 ?r\gh ! revelation ( ! draft1 h be5 sudd5ly ?r[n ^u ! public scre5 z physically defici5t4 ,& t1 too1 :5 ! e*oes ( ! ,eagle scream+ ov] successes 9 ! _w ,olympic games _h h>dly done s\nd+ 9 our satisfi$ e>s4 ,naturally1 we don't l x4 ,deep d[n 9 our consci\sness we are n only dissatisfi$ ) ! picture1 b we feel t someh[ x is di/ort$2 we are hop+ to prove t ev5 a photograph does n always tell ! tru?1 at lea/ n ! :ole tru?4 ,yet 9 ?is se>* = ! tru? !re are "s facts t we mu/ face & admit4 ,! fir/ ( ^! is t z a race--bl5d$1 if y please1 b /ill ! p ( a nation--we are ambiti\s & hurri$4 ,we act a great deal m ?an we ?9k4 ,cricket is too sl[ = u2 only baseball has ! fire & ! da% we l4 ,we hav5't q en\gh "t ev5 = t1 & s we beg9 to leave ! /&s be=e ! game is ov]1 cran+ our necks z we walk along t[>d ! exits = a la/ glimpse1 & !n ru%+ madly to get on ! fir/ c> out4 ,all ?is is typical ( our life4 ,we h _h a measure ( b5efit f our a?letics4 ,!y are a spur t[>d physical developm5t z long z !y la/4 ,b no soon] are s*ool-days draw+ to an end ?an we beg9 ! mad ru%--t[>d :at8 ,to see h[ fa/ we c make money or "n or position4 ,we take a f9al look backw>d at ! la/ inn+ ( ^! sports ( ours1 & !n we ru% out into ! _w ( ,am]ican hu/le4 ,! lucky ones prolong _! playtime a little by a college c\rse1 b !y1 too1 f9ally ab&on sport 9 favor ( bus9ess & let !mselves g slack until !y lose condition4 ,a week or two 9 ! summ]1 a =t-night's orgy ( ex]cise1 & !n back to ! gr9d ( factory or desk4 ,h[ c ?is way ( liv+ keep ev5 a "y man fit8 ,golf has be5 a gods5d to ! old] man ^: pocket-book c /& x1 b :at ab\t ! y\?8 ,& :5 pressure comes on ! old] man he quickly gives up 8 golf at ! dem& ( bus9ess4 ,illu/ration3 ,,arm ,,& ,,body ,,"w4 ,,?is ,,places ,a ,,h&icap ,,on ,a ,,heavy ,,man4 ,illu/ration3 ,,high-,,/ride ,,/oop ,,fall+4 ,,:y ,,m5 ,,don',t ,,keep ,,fit ,m5 :o h really kept !mselves fit are few4 ,^? :o h consci5ti\sly />t$ 9 to d ?is & !n ab&on$ x are a ho/4 ,!re are valid reasons = ?is lam5table /ate ( affairs4 ,fir/--,because ! antiquat$ sy/ems "u :i* ^! m5 h attempt$ ! task h 7#a7 ,occupi$ too mu* "t2 7#b7 ,left m5 tir$ in/ead ( refre%$2 7#c7 ,ex]cis$ muscles :i* get all !y ne$ 9 a man's ord9>y pursuits4 ,secondly--,because ! in/ructors :o h taught ^! sy/ems h laid /ress ^u 7#a7 ,m]e increase 9 size ( ! muscles2 7#b7 ,ability to d /unts :i* are ( no practical use to a man2 7#c7 ,unnecess>y use ( app>atus4 ,?irdly--,because !y made necess>y ! s]vices ( a tea*] to 7#a7 ,lead ! ex]cises2 7#b7 ,keep track ( _! numb] & v>iety2 7#c7 ,give special treatm5t to produce results4 ,b ^! mi/akes are 9 ! pa/4 ,let u look t[>d a bright]1 san]1 & m productive future4 ,,*apt] ,,ix ,! foll[+ *apt]s give a set ( ex]cises c>efully te/$ ^u ?\s&s ( m51 & ^! ex]cises w be fully expla9$ s t any individual read] may practise !m daily & secure _! full b5efit4 ,to ea* *apt] are app5d$ a few heal? h9ts1 c\*$ 9 language t is brief & to ! po9t1 9 ord] t !y may be readily rememb]$4 ,! object is to make an effici5t work+-ma*9e ( ! man )\t useless ef=t1 to increase t man's resi/ive =ce aga9/ disease1 to add to 8 suppl5ess & endurance1 to give him poise & balance1 & to develop co-ord9ation or control ov] 8 muscles4 ,by do+ ?is 8 p[] to "w w be augm5t$1 & at ! same "t any "w t he does w be accompli%$ m readily & ) less ef=t4 ,f9ally 8 *e]fulness w be increas$1 & ^? :o "w ) him or "u him or ab\t him w be sp>$ ! disagreeable exp]i5ces t accompany association ) a man ^: irritability & irascibility h become "p ( 8 daily habit4 ,a ,,%or?& ,,me?od ,we call ?is sy/em ! ,daily ,doz5 ,set-up4 ,x is a %or?& sy/em ( sett+-up ex]cises = use on any & all occasions4 ,! ,daily ,doz5 ,set-up consi/s ( twelve ex]cises :i*1 = ease 9 memoriz+1 are divid$ into f\r gr\ps ( ?ree ex]cises ea*4 ,ea* ex]cise or movem5t is giv5 a "n1 & ! names ( all ! movem5ts ( a gr\p comm5ce ) ! same lett]1 ?us3 ,,gr\p ,i ,,gr\p ,,ii ,,gr\p ,,iii ,,gr\p ,,iv #a4 ,h&s #d4 ,gr9d #g4 ,crawl #aj4 ,wave #b4 ,hips #e4 ,grate #h4 ,curl #aa4 ,weave #c4 ,head #f4 ,grasp #i4 ,cr\* #ab4 ,w+ ,^! ex]cises are n difficult nor exhau/+1 & d n dem& great /r5g? = _! prop] execution4 ,!y are design$1 bo? f a sci5tific & a practical po9t ( view1 to give exactly ! "r am\nt ( ex]cise to e muscle ( ! body4 ,!y are int5d$ to promote suppl5ess1 & especially to /r5g!n ^? muscles :i* are seldom br\ght into play 9 ord9>y daily life4 ,a consci5ti\s fifte5 m9utes a day ) ! ,daily ,doz5 w soon d m = a man ?an any am\nt ( skill$ physical feats or /rong-man /unts4 ,:5 "o fir/ practises ^! movem5ts _! effect w be felt on ! little-us$ muscles ( ! neck1 back1 & /oma*2 yet !y w n leave ! pron\nc$ muscul> fatigue :i* foll[s ! ord9>y ex]cises & :i* does m h>m ?an good4 ,,heal? ,,maxims ,dress to be cool :5 y walk & w>m :5 y ride4 ,clean sk91 clean socks1 clean und]we> e day4 ,gett+ mad makes black m>ks on ! heal?4 ,sleep woos ! physically tir$ man2 %e fl\ts ! m5tally exhau/$4 ,nature won't /& = ov]drafts any m ?an y\r bank4 ,9 a squad x is ! job ( ea* individual to make himself fit1 = x is 8 example t helps ! re/4 ,! lead] may be no bett] ?an y1 b "s "o mu/ give ! ord]s & set ! pace4 ,two ?+s are ess5tial to a clean sk92 "o is ba?+ & a rub-d[n1 b ! o!r is /ill m important1 & t is p]spiration4 ,food1 wat]1 & oxyg5 are ! fuel = runn+ ! human ma*9e4 ,y nev] saw a dog fill 8 m\? ) food & !n take a dr9k to wa% x d[n4 ,,*apt] ,x ,any sett+-up ex]cises %\ld be prep>atory--t is1 !y %\ld make m5 ready = ! s]i\s "w ( _! day1 & 9 no way exhau/ any portion ( _! vitality4 ,?is mod]n %or?& me?od ( sett+-up leaves m5 9 an exhil>at$ condition1 &1 in/ead ( tak+ any?+ out ( !m1 x prep>es ! body = any k9d ( "w t may be requir$4 ,ea* ex]cise />ts f ! position ( ,att5tion1 :i* is ?us describ$ 9 ! army manual3 ,heels on ! same l9e & z ne> ea* o!r z ! con=mation ( ! man p]mits4 ,feet turn$ out equally & =m+ ) ea* o!r an angle ( ab\t sixty degrees4 ,knees /raight )\t /iffness4 ,illu/ration3 ,,fig4 #a4--;,,h&s ,! description ( ?is ex]cise is ! same z t giv5 = ! milit>y comm& ( ,att5tion1 & ! foll[+ po9ts %\ld be c>efully not$3 ,x is n difficult to acquire a c]ta9 am\nt ( accuracy 9 ?is position1 b "o ( ! easie/ ways ( gett+ m5 to assume x prop]ly is to tell !m to pu% _! necks back4 ,?is seems m effective ?an to speak ( hold+ ! *9 9 ) ! head erect1 or any?+ ( t k9d4 ,if a man /&s naturally & !n =ces ! back ( 8 neck back aga9/ 8 coll>1 he comes into v ne>ly ! desir$ position ( ,att5tion s f> z 8 head & neck are conc]n$4 ,! %\ld]s %\ld be roll$ a little d[nw>d & back1 = t is ! s5sation :i* comes :5 "o speaks ( ! %\ld]s be+ squ>e4 ,! *e/ %\ld be ar*$ & ! abdom5 drawn 9 some:at4 ,! effect is t ( a man /&+ erect & feel+ himself a little tall] ?an usual4 ,body erect on hips1 incl9$ a little =w>d2 %\ld]s squ>e & fall+ equally4 ,arms & h&s hang+ naturally1 backs ( ! h&s outw>d2 ?umbs along ! seams ( ! tr\s]s2 elb[s ne> ! body4 ,head erect & /raight to ! front1 *9 slightly drawn 9 )\t con/ra9t1 eyes /raight to ! front4 7,see ,fig4 #a47 ,ea* movem5t1 ) ! exception ( ! ,spe$ ,te/ 7a cat* ex]cise ) :i* any man may te/ 8 rapidity ( action & co-ord9ation71 %\ld be execut$ 9 a sl[ & measur$ mann]4 ,^! ex]cises d n dep5d ^u snap = _! effect1 b ^u ! /eady1 delib]ate1 b n extreme /ret*+ ( ! muscles4 ,any t5d5cy t[>d hurri$1 c>eless execution %\ld be avoid$ 9 favor ( uni=mity ( movem5t4 ,,gr\p ,i ,h&s3 ,?is is ! same position z ,att5tion4 7,see ,fig4 #a47 ,illu/ration3 ,,fig4 #b4--;,,hips ,! position call$ ,hips is t ( ,att5tion ) ! h&s plac$ on ! hips1 ! f+]s =w>d & ! ?umbs back1 at ! same "t keep+ ! %\ld]s & elb[s well back4 ,especial c>e %\ld be tak5 to see t :5ev]1 ?r\gh\t ! ex]cises1 ?is position is tak5--z at ! completion ( ea* movem5t--full control is reta9$ ov] ! arms2 ! h&s %\ld n be all[$ to slap aga9/ ! sides audibly4 ,x is n difficult to acquire a c]ta9 am\nt ( accuracy 9 ?is position1 b "o ( ! easie/ ways ( gett+ m5 to assume x prop]ly is to tell !m to pu% _! necks back4 ,?is seems m effective ?an to speak ( hold+ ! *9 9 ) ! head erect1 or any?+ ( t k9d4 ,if a man /&s naturally & !n =ces ! back ( 8 neck back aga9/ 8 coll>1 he comes into v ne>ly ! desir$ position ( ,att5tion1 s f> z 8 head & neck are conc]n$4 ,! %\ld]s %\ld be roll$ a little d[nw>d & back1 = t is ! s5sation :i* comes :5 "o speaks ( ! %\ld]s be+ squ>e4 ,! *e/ %\ld be ar*$ & ! abdom5 drawn 9 some:at4 ,! effect is t ( a man /&+ erect & feel+ himself a little tall] ?an usual4 ,hips3 ,! h&s are plac$ on ! hips1 ) %\ld]s1 elb[s & ?umbs well back4 7,see ,fig4 #b47 ,! position ( ,hips is t ( ,att5tion ) ! h&s plac$ on ! hips1 ! f+]s =w>d & ! ?umbs back1 at ! same "t keep+ ! %\ld]s & elb[s well back4 ,head3 ,! h&s are plac$ beh9d ! neck1 index f+]-tips j t\*+ & elb[s =c$ back4 7,see ,fig4 #c47 ,illu/ration3 ,,fig4 #c4--;,,head ,9 ! position call$ ,head ! body is /ill 9 ! position ( ,att5tion1 ! neck pu%$ well back1 ! f+]s & ! h&s j t\*+ beh9d ! neck1 & ! elb[s n all[$ to pu% =w>d b kept z f> back z ! %\ld]s4 ,9 ! position call$ ,head ! body is /ill 9 ! position ( ,att5tion1 ! neck pu%$ well back1 ! f+]s & ! h&s j t\*+ beh9d ! neck1 & ! elb[s n all[$ to pu% =w>d b kept z f> back z ! %\ld]s4 ,spe$ ,te/3 ,! above ?ree ex]cises1 ,h&s1 ,hips1 ,head1 %\ld be execut$ b a few times ea*1 be+ prep>atory to ! ,spe$ ,te/4 ,= ?is ! pupil %\ld conc5trate 8 ?\ght on runn+ ?r\gh ! above set z rapidly z possible1 at ! same "t mak+ ea* position correct4 ,,heal? ,,maxims ,success comes f s]vice4 ,don't make excuses4 ,make good4 ,if y feel tir$1 rememb] s does ! o!r man4 ,aft] a he>ty meal1 /& up /raight = fifte5 m9utes4 ,y\r squad is only z good z ! poor] ones4 ,don't be "o ( ^?4 ,! success ( ! drill dep5ds ^u ! conc5tration ( ea* man ( ! squad4 ,if y h a /ake 9 life1 x is wor? play+ ! game = all !re is 9 x4 ,! man :o gets ?+s is ! "o :o pulls up 8 belt a hole tight] & goes out aft] !m4 ,if y w save y\r smoke till aft] lun*eon1 y'll nev] h smok]'s he>t4 ,a ba?1 cold if y please1 hot if y mu/1 ) a good rub1 />ts ! day "r4 ,,*apt] ,,xi ,,gr\p ,,ii ,gr9d3 7,! ord] is ,%\ld] ,gr9d4 ,ready--,cross4 ,balance ,turn4 ,gr9d67 ,assume ! ,cross#b position4 7,see ,fig4 #b1 ,*apt] ,v47 ,! palms are !n turn$ up1 ) ! backs ( ! h&s d[n & ! arms =c$ back z f> z possible4 7,see ,fig4 #d47 ,illu/ration3 ,,fig4 #d4--;,,gr9d ,9 ! ,gr9d special precaution %\ld be tak5 n to let ! c5t] ( ! circle1 t ! h&s are mak+1 come 9 front ( ! %\ld]s2 an attempt %\ld almo/ be made to make ! %\ld]-blades meet4 ,?is is p>ticul>ly necess>y on ! rev]se4 ,!n to a measur$ c\nt+--,"o1 two1 ?ree1 f\r1 five1 up to t5--circles ( twelve-in* diamet] are describ$ ) ! f+] tips1 ! latt] mov+ =w>d & upw>d1 ! arms rema9+ /iff & pivot+ f ! %\ld]s4 ,on ! backw>d movem5t ( ! circle ! arms %\ld be =c$ back to ! limit4 ,a complete circle %\ld be describ$ at ea* c\nt4 ,!n rev]se1 go+ ?r\gh ! same process1 ! circles be+ describ$ 9 ! opposite direction4 ,9 ! ,gr9d ex]cises special precaution %\ld be tak5 n to let ! c5t] ( ! circle1 t ! h&s are mak+1 come 9 front ( ! %\ld]s2 x %\ld be /raight out 9 ! horizontal position2 moreov]1 z ! arm goes backw>d an attempt %\ld be made to make ! %\ld]-blades almo/ meet4 ,?is is p>ticul>ly necess>y on ! rev]se--t is1 :5 ! h&s are com+ =w>d--= "h ! t5d5cy1 unless m5 keep ! %\ld]s back1 is to contract ! *e/4 ,grate3 7,! ord] is ,%\ld] ,grate4 ,ready--,cross4 ,grate67 ,assume ! ,cross position4 ,!n at a c\nt ( ,"o ! arms are sl[ly rais$1 z a deep inhalation is tak51 to an angle ( =ty-five degrees f horizontal2 at ! same "t ! heels are rais$ till ! weight ( ! body re/s on ! balls ( ! feet4 7,see ,fig4 #e47 ,illu/ration3 ,,fig4 #e4--;,,grate ,! caution 9 ! ,grate position is n to let ! arms drop1 ev5 a fraction ( an in*1 bel[ ! horizontal1 & n to let !m g up above ! angle ( =ty-five degrees1 = 9 ei!r ( ^! cases !re is a di/9ct re/ giv5 to ! %\ld] muscles4 ,mo/ ( ! ord9>y ex]cises ( ?is k9d c>ry ! arms above ! head2 ?is always releases ! ef=t ( ! %\ld] muscle & is !re=e ne>ly valueless z an ex]cise = ^! memb]s4 ,ano!r fault 9 ?is ex]cise is lett+ ! head come =w>d4 ,! neck %\ld be kept back all ! "t4 ,at ,two ! arms are sl[ly return$ to ,cross z all air is exhal$ & ! heels are l[]$ to a normal position4 ,c>e %\ld be tak5 to see t ! arms are n all[$ to drop bel[ ! level ( ! %\ld]s or to rise m ?an =ty-five degrees4 ,! arms %\ld be rais$ & l[]$ t5 times4 ,! caution 9 ! ,grate position is n to let ! arms drop1 ev5 a fraction ( an in*1 bel[ ! horizontal1 & n to let !m g up above ! angle ( =ty-five degrees1 = 9 ei!r ( ^! cases !re is a di/9ct re/ giv5 to ! %\ld] muscles4 ,mo/ ( ! ord9>y ex]cises ( ?is k9d c>ry ! arms above ! head2 ?is always releases ! ef=t ( ! %\ld] muscle & is !re=e ne>ly valueless z an ex]cise = ^! memb]s4 ,ano!r fault 9 ?is ex]cise is lett+ ! head come =w>d4 ,! neck %\ld be kept back all ! "t4 ,illu/ration3 ,,fig4 #e ,a4--,,second ,,position ,,( ,,grate ,grasp3 7,! ord] is ,head ,grasp4 ,ready--,cross4 ,grasp67 ,assume ! ,cross position4 ,!n place ! h&s beh9d ! head4 ,) head up & eyes front1 & 9 "t ) ! c\nt+1 ,"o1 two1 ?ree1 f\r1 ! body is b5t =w>d f ! wai/ z f> z possible4 7,see ,fig4 #f47 ,illu/ration3 ,,fig4 #f4--;,,grasp ,9 ! ,grasp position x is n necess>y to g to extremes on ! backw>d movem5t2 only s f> z is really com=table4 ,9 ! =w>d movem5t ! body %\ld come d[n practically at "r angles to ! hips1 b ! head %\ld n be all[$ to drop =w>d4 ,! head %\ld be kept up1 ) ! elb[s back & ! eyes look+ to ! front4 ,! body is return$ to ! upright 9 ! same numb] ( c\nts1 & at an unusually sl[ ,"o x is b5t z f> back z com=table only f ! wai/1 be+ return$ to ! upright at ,two4 ,c>e %\ld be tak5 to see t ?is motion is sl[ & n j]ky4 ,! entire movem5t %\ld be repeat$ five times4 ,9 ! ,grasp position x is n necess>y to g to an extreme on ! backw>d movem5t2 only s f> z is really com=table4 ,9 ! =w>d movem5t ! body %\ld come d[n practically at "r angles to ! hips1 b ! head %\ld n be all[$ to drop =w>d4 ,! head %\ld be kept up1 ) ! elb[s back & ! eyes look+ to ! front4 ,,heal? ,,maxims ,vacillation & d\bt are poison to ! n]ves4 ,fe> is ! =]unn] ( illness4 ,eyes 9 ! boat is z good a maxim at drill z 9 a %ell4 ,:5 dr9k+ a glass ( wat] /& erect & take a full brea? fir/2 !n dr9k ) *e/ out & hips back & head up4 ,! m5 :o *ase ! golf-ball don't h to pursue ! doctor4 ,two h\rs ( outdoor ex]cise by ! ma/] nev] yet made him ov]-critical ( ! cook4 ,illu/ration3 ,,fig4 #f ,a4--,,=w>d ,,position ,,( ,,grasp ,nature nev] puni%$ a man = gett+ 8 legs tir$4 ,%e has puni%$ _m = gett+ _! n]ves exhau/$4 ,! be/ record 9 golf is ! record %e has made ( re/or$ heal? to ! middle-ag$4 ,see h[ high y c hold y\r head & deeply y c brea! :5ev] y are out ( doors4 ,six to eight glasses ( wat] a day1 none ) meals1 w make y free ( doctors4 ,,footnotes3 ,footnote #b3 ,on ! ,cross position1 ! arms %\ld be /raight out horizontally f ! body1 ) ! elb[s lock$4 ,at ! same "t e resi/ance %\ld be plac$ aga9/ ! head & neck com+ =w>d at all4 ,^! %\ld be held 9 exactly ! same position z at ,att5tion4 ,! t5d5cy is ei!r to let ! arms b5d a little1 or to let !m drop a little bel[ ! horizontal1 or ev5 to hold !m slightly above ! level4 ,,*apt] ,,xii ,,gr\p ,,iii ,crawl3 7,! ord] is ,crawl4 ,ready--,cross4 ,crawl67 ,assume ! ,cross position4 ,! left palm is !n turn$ up1 & on a c\nt ( ,"o1 two1 ?ree1 f\r ! left arm is rais$ & ! "r arm is l[]$ lat]ally until at ,f\r ! "r arm %\ld be 9 a position ( ,h&s1 :ile ! left arm %\ld be ext5d$ /raight up1 ) ! palm to ! "r4 7,see ,fig4 #g47 ,illu/ration3 ,,fig4 #g ,,crawl1 ,,fir/ ,,position ,illu/ration3 ,,crawl ,9 ! ,crawl position x is n necess>y1 9 ! beg9n+ ( ! ex]cise1 to slide ! h& d[n ! hip any f>!r ?an is p]fectly com=table4 ,b ?is di/ance %\ld be gradually increas$1 & x w be f\nd q easy to d ?is z ! muscles ( ! side become m & m supple4 ,!n on ! c\nt ( ,"o1 two1 ?ree1 f\r ! body is sl[ly b5t sideways f ! wai/1 ! "r h& slipp+ d[n ! "r leg to or beyond ! knee1 & ! left arm b5d+ 9 a half-circle ov] ! head until ! f+]s t\* ! "r e>4 7,see ,fig4 #h47 ,at ,f\r ! position ( ,cross is quickly resum$1 & at ,two ( ! next c\nt+ ! "r palm is turn$ up & ! ex]cise is complet$ 9 ! opposite direction4 ,illu/ration3 ,,fig4 #h ,,crawl1 ,,second ,,position ,9 ! ,crawl position x is n necess>y1 9 ! beg9n+ ( ! ex]cise1 to slide ! h& d[n ! hip any f>!r ?an is p]fectly com=table4 ,b ?is di/ance %\ld be gradually increas$1 & x w be f\nd q easy to d ?is z ! muscles ( ! side become m & m supple4 ,curl3 7,! ord] is ,curl4 ,ready--,cross4 ,curl67 ,assume ! ,cross position4 ,9 ?is movem5t1 at ,cross ! feet are spread until ! heels are ab\t twelve in*es ap>t4 ,! left foot rema9s /ation>y1 ! "r foot be+ mov$ to accompli% ?is4 ,on a c\nt ( ,"o1 two1 ?ree1 f\r1 at ! same "t inhal+ sl[ly1 ! fi/s & l[] arms are b5t d[n f ! elb[s1 :i* are kept press$ back1 & ! fi/s are sl[ly curl$ up into ! armpits4 ,?is position %\ld be rea*$ at ,?ree1 :5 ! head & %\ld]s %\ld be =c$ back r /rongly1 rea*+ ! limit ( motion at ,f\r4 7,see ,fig4 #i47 ,aga9 on ! c\nt ( ,"o1 two1 ?ree1 f\r1 at ,"o ! arms are ext5d$ /raight =w>d f ! %\ld]s1 ) ! palms d[n1 & exhalation is begun4 ,illu/ration #i4 ,,curl4 ,9 ! ,curl position ! head & %\ld]s %\ld be ?r[n well back & ! fi/s %\ld g well up into ! armpits4 ,keep ! elb[s back s t ! entire ?orax is lift$ =w>d & up2 at ! same "t take a deep inhalation4 ,at ,two ! arms beg9 to fall & ! body b5ds =w>d f ! wai/1 head up & eyes front1 until1 at ,f\r1 ! body has rea*$ ! limit ( motion & ! arms h pass$ ! sides & h be5 =c$ back & up 7z ! trunk assumes a horizontal position7 z f> z possible4 ,at ?is po9t ! abdom5 %\ld be well drawn 9 at ! f9i% ( exhalation4 7,note t 9 ?is figure ! feet are toge!r1 an incorrect position = ?is ex]cise47 ,= a ?ird "t1 on a c\nt ( ,"o1 two1 ?ree1 f\r ! body is /raight5$1 rea*+ an upright position1 ) arms /raight =w>d at ,?ree4 ,cross is assum$ at ,f\r4 ,z ! body is /raight5$ f ! ,w+ position1 a full brea? %\ld be tak51 ! lungs be+ fill$1 sl[ly1 to ! maximum z ,curl is f9ally rea*$4 ,?is brea? %\ld be reta9$ & !n exhal$ z ! ,w+ position is tak54 ,inhale ?r\gh ! nose4 ,illu/ration3 ,,crawl4 ,,at ,,?is ,,po9t ,,! ,,rais$ ,,arm ,,%\ld ,,be ,,curv$ ,,ov] ,,! ,,head ,! entire movem5t %\ld be repeat$ five times4 ,9 ! ,curl position ! head & %\ld]s %\ld be ?r[n well back & ! fi/s %\ld g well up into ! armpits4 ,keep ! elb[s back s t ! entire ?orax is lift$ =w>d & up2 at ! same "t take a deep inhalation4 ,cr\*3 7,! ord] is ,cr\*4 ,ready--,cross4 ,cr\*67 ,assume ! ,cross position4 ,9 ?is movem5t1 at ,cross ! feet are spread until ! heels are ab\t twelve in*es ap>t4 ,! left foot rema9s /ation>y1 ! "r foot be+ mov$ to accompli% ?is4 ,on a c\nt ( ,"o ! knees are b5t1 &1 ) ! weight on ! toes1 ! body is l[]$ ne>ly to ! heels1 keep+ ! trunk z ne>ly erect z possible4 7,see ,fig4 #aj47 ,illu/ration #aj4 ,cr\*4 ,! ,cr\* is int5d$ = ! acquisition ( balance & poise1 b is also good ex]cise = ! legs4 ,! back is kept /raight & ! balance pres]v$ ?r\gh\t4 ,?is is done at ,"o1 & at ,two ! upright position is resum$4 ,! entire movem5t %\ld be repeat$ t5 times4 ,! ,cr\* position is int5d$ = ! acquisition ( balance & poise2 at ! same "t x is good ex]cise = ! legs4 ,! back %\ld be kept /raight & ! balance pres]v$ z ! body goes up & d[n4 ,?is w be a little difficult at fir/1 b w soon become natural4 ,,heal? ,,maxims ,worry makes c[>ds4 ,happ9ess comes f heal?1 n f money4 ,co-op]ation ) o!rs is ! life ( ! squad4 ,drill is a m5tal z well z a physical discipl9e4 ,"w w take y\r m9d (f mo/ ( y\r ills4 ,obesity comes f ov]load+ ! /oma* & und]work+ ! body4 ,n9e-t5?s ( ! blues come f a bad liv] & lack ( outdoor ex]cise4 ,we>+ ! same weight und]clo?+ ! ye> ar\nd w save y a lot ( colds4 ,y\r nose1 n y\r m\?1 0 giv5 y to brea! ?r\gh4 ,%ort %oes & %oes t don't fit co/ a lot 9 ! long run4 ,blood pressure does n come to ! m5 :o walk a lot out ( doors2 in/ead x looks = ^? :o sit & eat a lot indoors4 ,two m5 9 an eight-o>$ %ell may be able to g fa/] ?an ! o!r six1 b !y nev] w9 ! race t way4 ,,*apt] ,,xiii ,,gr\p ,,iv ,wave3 7,! ord] is ,wave4 ,ready--,cross4 ,arms up4 ,wave67 ,assume ! ,cross position4 ,! arms are !n /ret*$ /raight above ! head1 ! f+]s int]lac$ & ! arms t\*+ ! e>s4 7,see ,fig4 #aa47 ,illu/ration3 ,,fig4 #aa4--;,,correct ,,position1 ,,/>t ,,( ,,wave ,on a c\nt ( ,"o1 two1 ?ree1 f\r a complete circle1 ( ab\t tw5ty-f\r in*es 9 diamet]1 is describ$ ) ! h&s1 ! body b5d+ only at ! wai/4 ,! trunk %\ld be b5t z f> backw>d z =w>d1 & z f> to "o side z to ! o!r4 7,see ,fig4 #ab47 ,illu/ration #ab4 ,wave4 ,9 ! ,wave ! t5d5cy is to g too f> =w>d & n f> en\gh back1 ! result be+ an unsymmetrical motion4 ,x is v easy to g =w>d1 b m difficult to make ! motion to ! side & back4 ,c>e %\ld be tak5 t ! arms are kept squ>ely aga9/ ! e>s4 ,! motion %\ld be l wav+ ! ma/ ( a %ip1 ! hips repres5t+ ! deck & ! trunk1 head1 & arms up to ! top ( ! h&s1 ! ma/4 ,! body %\ld be =w>d at ,"o1 to ! "r at ,two1 backw>d at ,?ree1 & to ! left at ,f\r4 ,! motion %\ld be /eady & n 9 j]ks4 ,at ,rev]se ! same movem5t %\ld be repeat$ 9 ! opposite direction--i4e4 to ! left4 ,z ! movem5t is complet$ = ! fifte5? "t ! body %\ld be br\ght to an erect position1 /ret*+ ! arms up z f> z possible2 & at ,re/ ! arms %\ld drop sl[ly1 lat]ally1 to a ,h&s position4 ,five circles %\ld be describ$ 9 ea* direction4 ,9 ! ,wave ! t5d5cy is to g too f> =w>d1 & n f> en\gh back1 ! result be+ an unsymmetrical motion4 ,x is v easy to g =w>d1 b m difficult to make ! motion to ! side & back4 ,c>e %\ld be tak5 t ! arms are kept squ>ely aga9/ ! e>s4 ,! motion %\ld be l wav+ ! ma/ ( a %ip1 ! hips repres5t+ ! deck1 :ile ! trunk1 head1 & arms up to ! top ( ! h&s1 repres5t ! ma/4 ,?is movem5t1 l ! o!rs1 %\ld n be extreme at fir/1 b gradually increas$ aft] a week or s4 ,weave3 7,! ord] is ,weave4 ,ready--,cross4 ,weave67 ,assume ! ,cross position4 ,9 ?is movem5t1 at ,cross ! feet are spread until ! heels are ab\t twelve in*es ap>t4 ,! left foot rema9s /ation>y1 ! "r foot be+ mov$ to accompli% ?is4 ,on a c\nt ( ,"o1 two1 ?ree1 f\r ! body is turn$ to ! left f ! hips1 ! arms ma9ta9+ ! same relation to ! %\ld]s z at ,cross1 until at ,"o ! face is to ! left1 ! "r arm po9t+ /raight =w>d 79 relation to ! feet7 & ! left arm /raight backw>d4 7,see ,fig4 #ac47 ,illu/ration3 ,,fig4 #ac4--,,weave1 ,,fir/ ,,position ,at ,two ! body is b5t f ! wai/ s t ! "r arm goes d[n & ! left up2 & at ,?ree ! f+]s ( ! "r h& t\* ! gr\nd midway betwe5 ! feet4 ,! left arm %\ld !n be po9t+ /raight up1 ) ! face /ill to ! left4 ,! "r knee mu/ be slightly b5t to accompli% ?is position4 7,see ,fig4 #ad47 ,illu/ration3 ,,fig4 #ad4--,,weave ,9 ! ,weave c>e %\ld be tak5 t ! arms & %\ld]s are kept 9 "o l9e4 ,! turn beg9s ) ! arms horizontal until !y are ne>ly at "r angles to ! ,cross position4 ,!n ! knee comm5ces to b5d & ! body b5ds at ! trunk1 ! hip turn+ 9 until ! f+] tips t\* ! floor4 ,at t "t ! arms & %\ld]s %\ld /ill be 9 ! same relative position z at ! />t--namely1 9 ,cross position4 ,at ,f\r ! position ( ,cross is resum$1 & on a c\nt ( ,"o1 two1 ?ree1 f\r ! same movem5t is repeat$1 ?is "t ) ! left h& t\*+ ! gr\nd4 ,?r\gh\t ! ex]cise c>e %\ld be tak5 t ! arms rema9 9 ! same /raight l9e1 mak+ no sep>ate movem5t1 b *ang+ _! position only z ! trunk & %\ld]s are mov$ & c>ry ! arms along4 ,aft] ?is ex]cise has be5 ?or\ghly ma/]$1 ! turn+ & b5d+ movem5ts made on ! c\nts ,"o & ,two %\ld be comb9$--i4e41 in/ead ( mak+ ! entire turn1 z describ$ above1 turn & b5d simultane\sly4 ,! entire movem5t %\ld be repeat$ t5 times4 ,9 ! ,weave c>e %\ld be tak5 t ! arms & %\ld]s are kept 9 "o l9e4 ,! turn beg9s ) ! arms horizontal until !y are ne>ly at "r angles to ! ,cross position4 ,!n ! knee comm5ces to flex & ! body b5ds at ! trunk1 ! hip turn+ 9 until ! f+]-tips t\* ! floor4 ,at t "t ! arms & %\ld]s %\ld /ill be 9 ! same relative position z at ! />t--namely1 9 ,cross position4 ,w+3 7,! ord] is ,w+4 ,ready--,cross4 ,arms up4 ,w+67 ,?is is a f9i%+ ex]cise consi/+ ( deep brea?+ & is p]=m$ sl[ly4 ,on a c\nt ( ,"o1 two1 ?ree1 f\r ! arms are rais$ lat]ally until !y are ext5d$ /raight upw>d at ,"o & a full inhalation is rea*$4 7,see ,fig4 #ae47 ,at ,two ! arms beg9 to fall =w>d & d[nw>d1 & ! body b5ds =w>d f ! wai/ up1 & eyes front1 until1 at ,f\r ! body has rea*$ ! limit ( motion & ! arms h pass$ ! sides & h be5 =c$ back & up 7z ! trunk assumes a horizontal position7 z f> z possible4 7,see ,fig4 #ae;a47 ,illu/ration3 ,,fig4 #ae4--,,w+ ,9 ! ,w+ position1 :i* is a f9al brea?+ ex]cise1 ! brea? %\ld be tak5 well 9 z ! arms are rais$ ov] ! head2 !n exhal$ z ! body & arms sw+ =w>d1 ) a f9al cr[d+ out ( "s ( ! residual air by =c+ 9 ! abdom5 z ! arms are rais$ ov] ! back4 ,/>t ! inhalation aga9 z ! arms come =w>d4 ,illu/ration3 ,,fig4 #ae;,a4--,,end ,,( ,,w+ ,on a c\nt ( ,"o1 two1 ?ree1 f\r ! body is /raight5$1 rea*+ an upright position1 ) arms v]tically ext5d$1 at ,?ree4 ,at ,f\r ! arms are l[]$ to a ,cross position1 b ) palms up & arms & %\ld]s =c$ h>d back4 ,v sl[ c\nt+ is ess5tial to ! correct execution ( ?is ex]cise4 ,all air %\ld be =c$ f ! lungs z ! body b5ds =w>d to ! ,w+ position1 & !y %\ld be fill$ to capacity z ! body is /raight5$ & ! arms br\ght d[n4 ,inhale ?r\gh ! nose4 ,! entire movem5t %\ld be repeat$ five times4 ,,heal? ,,maxims ,prep>$ness is n9e-t5?s physical /r5g? & endurance4 ,if y take m food ?an ! dige/ion c h&le1 y n only tire ! /oma*1 b ! :ole sy/em4 ,envy1 jeal\sy1 & wra? w ru9 any dige/ion4 ,y'll nev] get ! g\t f walk+4 ,t5nis up to ! ?irties1 b golf aft] =ty4 ,tight %oes h s5t _m a man to b$ ) a cold4 ,leg we>9ess nev] yet produc$ bra9 fag4 ,:5ev] y walk1 /& up1 ) *9 91 hips back1 & *e/ out1 & ?9k h[ tall y are4 ,c\rage & conc5tration w conqu] mo/ ob/acles4 ,! hurry ( half a squad nev] br\ght ! :ole troop home4 ,! army mu/ h s\nd lungs & a good /oma* q z mu* z arms & ammunition4