Chapter X

SYMMETRIC DEVELOPMENT: GOOD CARRIAGE AND GRACE OF
MOTION THROUGH GYMNASTICS AND ATHLETICS 323

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

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

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

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

INDEX 375

PERSONAL HYGIENE

AND

PHYSICAL TRAINING FOR WOMEN