Chapter X (3)

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

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

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

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

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

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

Far-sightedness, 207

Fat, 107, 112
as protector of protein, 100

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

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

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

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

Fencing, 353

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

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

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

Freckles, 64

Friction, mechanical effects of, 31, 306

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

Gaches-Sarraute, Madame, hygienic corsets, 269

Games as supplement to gymnastics. See _Athletic games and sports_.

Gastric juice, 89

Golf, 372

Greek costumes, 252-254

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

Gymnasiums, 336, 337

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

Gymnastic dress, 336

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

Habit and automatism, 186

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

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

Hair-brush, 73, 74
care of, 74

Hancock, Dr., physical training for women, 286

Hands, care of, 76, 77
chapped, 76

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

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

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

Hearing, impairment of, causes of, 163

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

Heart’s need of exercise, 310

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

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

Hemorrhoids, 102

Hereditary predispositions, 225

Heredity, influence of, on health, 224-226

Hockey, 372

Hormones, 89

Horseback riding, 328

Hot-water bottle, action of, 29

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

Hydrotherapy defined, 23
value of, 23. See _Baths_ and _Douches_.

Hygiene of mind, 224-251

Hygrometer, 156

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

Industrial training of women, necessity for, 247

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

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

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

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

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

Intestinal bacteria, 97

Invertase, 94

Iron, 102

Irrigations, vaginal, 54-56

Katabolism, 99

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

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

Knee-chest position, description of, 53

Lactase, 94

Lamp shades, 211, 212

Larynx, 143

Laughter, physiologic necessity for, 200, 201

Life, prolongation of, 132, 313

Lighting, artificial, 211, 212
natural, 212

Lipase, 94

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

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

Maltase, 94

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

Mastication, 82, 88

Meats, digestibility of, 110
nutritive properties, 110

Medical examination blank, 330

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

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

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

Microörganisms in intestinal canal, 97

Migraine, treatment of, 218

Milk, digestion of, 111

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

Mineral substances, 107
Vittel, 51

Moral sense, 230, 231

Mothers as educators, 224
exhausted, 197

Mountain climbing, 365

Mouth, care of, 82
cleansing of, 82

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

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

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

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

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

Nervousness, 196
causes of, 196
treatment of, 305

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

Nitrogenous waste products, 106

Nose, care of, 157
functions of, 157

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

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

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

Outdoor exercise, 362
daily length of time for, 362

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

Overworked class, rest treatment for, 222, 223

Oxygen, importance of, 145

Palate, soft, 158

Pancreatic juice, 93
rennin, 93

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

Pharynx. See _Throat_.

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

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

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

Play, adult, 288

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

Pneumonia following influenza, 169
mortality from, 171

Potatoes, 111

Prosecretin, 92

Proteins, 105

Pulley weights, exercises with.
See _Chest weights_.

Pulse, frequency of, 140

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

Recreation, necessity for, 220

Religion, 232

Religious instincts, 231, 232

Rennin, pancreatic, 93

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

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

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

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

Rice, 111

Roman baths, 43

Rowing, 369

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

Saliva, 88

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

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

Scalp, massage of, 74

Sebaceous glands, function of, 25
infection through, 25

Secretin, 92

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

Semiconstipation, 102

Senility, causes of, 133

Sewing, hygienic precautions in, 212, 213

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

Shoulder-blade exercises, 345

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

Sims’ position described, 53

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

Skirt, walking, 202-204

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

Sleepiness, causes of, 203

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

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

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

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

Spine, muscles of, exercises for strengthening, 347

Spirometer, 148

Sponge as article of toilet, 33

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

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

Steapsin, 94

Stocking supporters, 278

Stockings, evils of short, 277

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

Street dress, winter, 282

Styes, treatment of, 215

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

Succus entericus, 94

Sugar, absorption of, in intestines, 95

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

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

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

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

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

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

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

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

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

Toe-nails, ingrowing, 78

Tonsils, chronic enlargement of, 159

Trachea, 143

Trachoma, 214, 215

Tropics, dietary in, 121

Trypsin, 93

Tubercle bacillus, 150
destruction of, 174

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

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

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

Urea, 106

Uric acid, 106
treatment of, 45

Urinary excretory apparatus, 179

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

Uvula, relaxation of, 158

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

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

Vassar College, 235
gymnasium, 325-328

Veils, 210

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

Vision, defective. See _Optical defects_.

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

Vitamins, 108

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

Waist exercises, 349, 351, 356

Walk, listless, bad effects of, 364

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

Walks, rules for long, 364

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

Waste products, nitrogenous, 106

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

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

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

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

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

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

Woolen undergarments, 279, 280

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

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

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

Writing, use of typewriter, 165

Transcriber’s Notes

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

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

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

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

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

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

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

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

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

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

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

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

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

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