Chapter X (2)

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

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

After this exercise has been mastered, it can be used to still further expand the lungs, by forcible inspiration when the chest is in the most favorable position for expansion; retain the breath while the trunk is flexed, forcing the air into the cells of the lungs under pressure. This last feature of the exercise should _not_ be attempted by any one with weak lungs.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

FIGURES OF THE DANCE WITH SOME SIMPLE EXERCISES

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Music in 6/8 time will add interest.

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

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

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

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

Use slow rhythmic waltz music for exercises 4 to 7.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Women in the prime of life will be interested to know that in twenty lessons of one-half hour each, given at the Women’s University Club under the able instruction of Miss Rabinovitz,[8] to a class of women ranging in age from thirty to fifty years, two-thirds of whom had either never learned to dance or who had not danced since childhood, not only learned the above various dancing steps and exercisers, but also the following dances.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

FOOTNOTES:

[8] Superintendent of Dancing, New York Public Schools.

INDEX

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

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

Ablutions, 33, 34
cold, 34
hot, 33

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

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

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

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

Alcoholic beverages, amount of alcohol in, 128

Alimentary canal, 80
microörganisms of, 220

Ambition, excessive, 234, 244

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

Amino-acids, 94, 105

Ammonia, aromatic spirits of, dose of, 218

Amylase, 94

Amylopsin, 94

Anabolism, 99

Anemia, causes of, 153

Anger, injurious effects of, 245

Animal food, 110

Anxiety, injurious effects of, 246

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

Astigmatic chart, 208

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

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

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

Auto-infection, 170

Auto-intoxication, 102

Autosuggestion, 244

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

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

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

Bacterial flora, 159, 220

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

Basket-ball, 373

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

Bathtub hose, fallacy in use of, 39

Bedrooms, ventilation of, 156

Bile, action of, 92

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

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

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

Boracic acid, solution of, 214

Boxing, 353

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

Brains vigorous and strong bodies, 290, 292

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

Bromid mixture, prescription for, 218

Bronchial tubes, 143

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

Capillaries, 139

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

Carriage, good, exercises for, 348, 354

Cataract, 215

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

Cheese, indigestibility of, 112

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

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

Chilliness, cause of, 146

Chlorids, 101

Chyme, 90

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

Circulatory apparatus, 139
system, 137

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

Clouston, necessity for definite occupation, 248

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

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

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

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

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

Coloclysters, directions for, 53, 54

Colon, 96

Color blindness, 215

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

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

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

Corns, treatment, 79
varieties, 78

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

Cosmetics for the face, 63, 64

Cough, function of, 169

Country folks, outings by, 200
recreations for, 199

Crampton, Dr., and school athletics, 287

Croquet, 371

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

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

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

Deafness, causes of, 163
prevention of, 163

Debility, signs of, 216

Desk, correct attitude at, 165

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

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

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

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

Dietetics, defined, 109

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

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

Discipline, 228, 229, 232

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

Disinfection after tuberculosis, directions for, 174, 175

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

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

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

Drudgery, joyless, 198

Dust, its relation to disease, 149

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

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

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

Eggs, digestibility of, 110
nutritive value of, 110

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

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

Emotional nature, 230, 231

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

Employees, care of, 324, 357

Enemas, 53, 54
injurious effect of daily, 54

Energy, 99

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

Enzymes, action of, 84
defined, 84

Erepsin, 94

Eustachian tube, 162

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