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+*** START OF THE PROJECT GUTENBERG EBOOK 13574 ***
+
+Note: Project Gutenberg also has an HTML version of this
+      file which includes the original illustrations.
+      See 13574-h.htm or 13574-h.zip:
+      (https://www.gutenberg.org/dirs/1/3/5/7/13574/13574-h/13574-h.htm)
+      or
+      (https://www.gutenberg.org/dirs/1/3/5/7/13574/13574-h.zip)
+
+
+
+
+
+KEEPING FIT ALL THE WAY
+
+How to Obtain and Maintain Health, Strength and Efficiency
+
+by
+
+WALTER CAMP
+
+Illustrated with Many Photographs Taken under the Direction of the
+Author
+
+1919
+
+
+
+
+
+
+
+[Illustration: THREE PIONEERS IN SENIOR SERVICE WORK
+
+Left to right: Colonel Ullman, President, Chamber of Commerce, New
+Haven, Connecticut; Ex-President William H. Taft, and Walter Camp.]
+
+
+
+
+TABLE OF CONTENTS
+
+INTRODUCTION
+AN AMERICAN CITIZEN'S CREED
+PART I.  KEEPING FIT ALL THE WAY
+  CHAPTER I
+  CHAPTER II
+  CHAPTER III
+  CHAPTER IV
+  CHAPTER V
+  CHAPTER VI
+
+PART II. THE DAILY DOZEN
+  CHAPTER VII
+  CHAPTER VIII
+  CHAPTER IX
+  CHAPTER X
+  CHAPTER XI
+  CHAPTER XII
+  CHAPTER XIII
+
+
+
+
+
+INTRODUCTION
+
+
+The number of men who "keep fit" in this country has been surprisingly
+few, while the number of those who have made good resolutions about
+keeping fit is astonishingly large. Reflection upon this fact has
+convinced the writer that the reason for this state of affairs lies
+partly in our inability to visualize the conditions and our failure to
+impress upon all men the necessity of physical exercise. Still more,
+however, does it rest upon our failure to make a scientific study of
+reducing all the variety of proposals to some standard of exceeding
+simplicity. Present systems have not produced results, no matter what
+the reason. Hence this book with its review of the situation and its
+final practical conclusions.
+
+
+
+
+AN AMERICAN CITIZEN'S CREED
+
+
+I believe that a nation should be made up of people who individually
+possess clean, strong bodies and pure minds; who have respect for their
+own rights and the rights of others and possess the courage and strength
+to redress wrongs; and, finally, in whom self-consciousness is
+sufficiently powerful to preserve these qualities. I believe in
+education, patriotism, justice, and loyalty. I believe in civil and
+religious liberty and in freedom of thought and speech. I believe in
+chivalry that protects the weak and preserves veneration and love for
+parents, and in the physical strength that makes that chivalry
+effective. I believe in that clear thinking and straight speaking which
+conquers envy, slander, and fear. I believe in the trilogy of faith,
+hope, and charity, and in the dignity of labor; finally, I believe that
+through these and education true democracy may come to the world.
+
+
+
+
+Part I
+
+
+
+
+KEEPING FIT ALL THE WAY
+
+
+
+
+CHAPTER I
+
+
+It has long been a startling fact regarding Americans that so soon as
+their school-days were over they largely abandoned athletics; until, in
+middle life, finding that they had been controverting the laws of
+nature, they took up golf or some other form of physical exercise.
+
+The result of such a custom has been to lower the physical tone of the
+race. Golf is a fine form of exercise, but in an exceedingly mild way.
+No one claims that it will build up atrophied muscles nor, played in the
+ordinary way, that it will induce deep breathing; nor, except in warm
+weather, that it will produce any large amount of skin action. Hence it
+is easy to imagine the condition of the man who at the end of his
+'teens gave up athletics, and then did nothing of a physically exacting
+nature until he took up golf. Now if in addition to his pastime and
+relaxation he will do something in the way of setting-up exercises to
+open up his chest and make his carriage erect, thus enabling his heart
+and lungs to have a better chance, he will more than double the
+advantages coming from his golf. He will then walk more briskly and will
+gain very much in physical condition.
+
+
+NATURE A HARD MISTRESS
+
+One thing that our middle-aged men, and in fact many of us who have not
+yet reached that way mark, have entirely forgotten is that Nature is
+very chary of her favors. Our primal mother is just and kind, but she
+has little use for the man who neglects her laws. When a man earns his
+bread by the sweat of his brow she maintains him in good physical
+condition. When he rides in a motor-car instead of walking she
+atrophies the muscles of his legs, hangs a weight of fat around his
+middle, and labels him "out of the running." If he persists in eating
+and not physically exerting himself, she finally concludes that he is
+cumbering the earth, and she takes him off with Bright's or diabetes. It
+does not do him any good to tell her that he was too busy to walk and so
+had to ride, or that he had no time for exercising; she simply pushes
+him off to make way for a better man.
+
+
+THE VICIOUS CIRCLE
+
+Nature has given man two ways (outside of the action of the bowels) of
+getting rid of impurities, one by means of the skin and the other by
+means of the kidneys. It is like a motor-car with two cylinders. If one
+stops the other will run on for a time, but its wear is increased. When
+a man stops exercising and ceases to carry off by means of his skin some
+of these impurities, he throws an additional load on his kidneys. When
+a man goes without exercise and begins to accumulate fat, that fat
+gradually deposits itself and not alone about the waist; it invades the
+muscular tissue all over his body even to his heart. As this
+accumulation grows there come with it a muscular slackness and a
+disinclination to exercise. The man is carrying greater weight and with
+less muscular strength to do it. No wonder that when he tries to
+exercise he gets tired. He is out of condition. Hence he begins to
+revolve in a vicious circle. He knows that he needs exercise to help
+take off the fat, but exercise tires him so much, on account of the fat,
+that he becomes exhausted; usually he gives it up and lets himself drift
+again. As his abdomen becomes more pendulous his legs grow less active.
+As his energy wanes his carriage becomes more slack. He shambles along
+as best he can, if he is positively obliged to walk. His feet trouble
+him. Altogether he is only comfortable when riding. When he has reached
+this state the insurance companies regard him as a poor risk, and
+instead of enjoying the allotted threescore and ten years of real life
+he falls short by a decade; and even then the last ten years are but
+"labor and sorrow."
+
+
+AS THE YEARS GO ON
+
+The first thing that a man begins to lose through the inroads of age is
+his resistive power. He may seem in perfect health so long as there is
+no special change of conditions, but when he is placed in a position
+where he needs his resistive forces to throw off disease, he finds that
+he cannot command them.
+
+Still another change is continually taking place; as the man goes on in
+life, little by little the control of his muscles leaves him. Instead of
+running about as does the youth, recklessly and with never a thought of
+being tired, he begins to favor himself by walking in the easiest
+possible way, until soon he is balancing on one foot and then tilting
+forward on the other, making no muscular effort and preferring the
+motor-car or the trolley whenever it is at hand. As an inevitable
+result, some of the muscles atrophy, and even those that do not
+deteriorate speedily discover that they have no master, and they act
+when and how they please.
+
+The man who is continually giving orders to subordinates and having
+other men do things for him, soon finds that he is unable to accomplish
+things for himself; then, if he is thrown on his own resources, he is
+helpless. Take a group of men, executives, who for a dozen years have
+been ordering other men about instead of obeying orders, and you will
+find that for the most part these captains of industry have lost 50 per
+cent. of their muscular control. On the other hand, the man who is
+taking orders retains command over all his muscles, for he is daily and
+hourly training them to instant obedience. A group of privates will snap
+into "attention" at the word of command with splendid muscular control;
+the same number of officers would find great difficulty in doing this.
+Now as the man loses muscular control he loses poise and carriage. His
+head rolls about in a slack way on his neck, and has a tendency to drop
+forward; the muscles of the neck and the upper part of the back grow
+soft from lack of use and control and he begins to become
+round-shouldered; his chest falls in as the shoulders come forward and
+the chest cavity is reduced. This means a gradual cramping of lungs,
+heart, and stomach.
+
+By way of compensation he lets out a hole or two in his belt and starts
+in to carry more weight there. In other words, he exchanges muscle for
+fat, and as the fat increases he has less and less muscular strength to
+carry it. It is as though in a motor-car one added hundreds of pounds of
+weight to the body and reduced the horse-power of the engine. Pretty
+soon the man becomes so heavy around the waist that he notices his
+discomfort, and it produces exhaustion; now he becomes more and more
+averse to exercise, and the facia, or fat, having the better of the
+battle, begins to penetrate even the fiber of the muscles.
+
+
+THE REMEDY
+
+The heart is a muscle, like all the others in the body, and fat may
+accumulate there. When this condition comes about the man is perforce
+obliged to be careful, for the heart muscle has lost its strength. As
+stated, the situation becomes a vicious circle: as the man adds fat he
+becomes more and more averse to exercise, and the less he exercises the
+fatter he gets. And yet all this can be prevented; nor is it necessary
+to take up any violent system of training, or to engage in tremendous
+gymnastic exercise. If the patient is willing to take reasonable
+physical training along scientific lines, a few hours a week will keep
+him in respectable shape, so that he may preserve not only his figure,
+but also his activity.
+
+It should be remembered that all the members of the body partake of the
+slackness that is apparent externally. Thus organs that should be active
+in changing fat into energy lose their tone, and with that goes their
+ability to carry on their proper functions. The best work of the man
+himself is co-ordinated with the proper performance of the bodily
+activities. Growth and strength depend upon and react upon the tissues,
+and while this process is less active as age comes on, it can be
+stimulated to the great advantage of both mind and body.
+
+
+WHAT WORRY DOES
+
+Every man who has reached a high place in his community or who has
+become a leader of note knows that executive work has a tremendous
+effect upon the nerves and body. If the man becomes run-down the
+smallest decision gives him difficulty; it seems weighted with enormous
+possibilities of disaster. A problem, which under normal conditions he
+would turn over with equanimity to his assistant, takes on, in his
+nervous state, a seriousness that leads to hours of worry. And yet if he
+goes away on a vacation he returns to find that nine-tenths of these
+troublesome things have been well taken care of during his absence.
+Moreover, now that he has come back in a state of physical health and
+with nerves that are normal, he sees that these awful problems were
+simply exaggerated in his own mind by his overwrought physical
+condition.
+
+Few people realize the effect of worry upon the digestion.
+
+An experiment was once tried upon a cat, which was fed a dish of milk,
+stroked until it purred, and played with for half an hour. The animal
+was then killed and the stomach examined; the milk was perfectly
+digested. Another cat was taken and given a similar saucer of milk; then
+its fur was rubbed the wrong way and it was teased and annoyed as much
+as possible for half an hour. Upon examining the stomach of the second
+cat it was found that not a step in the process of digestion had taken
+place.
+
+
+AMERICANITIS
+
+It is wise to study the condition that we might almost call
+"Americanitis." The American youth, as shown in the Olympic games, is
+not only a match in speed, strength, and stamina for the youth of other
+nations, but when it comes to the individual specialist even then the
+American-trained boy is his superior. We smash records regularly. We
+have been doing this for a decade with hardly a break. Even those who
+criticize our tendency to develop individuals are obliged to admit that
+this continual advance in athletic prowess fosters the spirit of
+emulation among the masses. Moreover, we are improving in the way of
+distributing our efforts, and more and more men in schools and colleges
+come out for physical training and development. We have not by any means
+perfected the system, but it is on the way. Supplementing this general
+athletic development comes now the introduction into the curriculum of
+military drill.
+
+Finally compulsory military education or at least the compulsory
+physical part of it, throughout the country will set up the youth of the
+coming race in a way hitherto unthought of. It is safe to say that the
+next decade will see our youth, and men up to the age of forty, in far
+better physical condition than is the case to-day.
+
+
+THE PRICE OF SUCCESS
+
+The men of this country, with their forcefulness and their ambition,
+their stern desire to succeed quickly and to work furiously if necessary
+to obtain that success, are apt to forget that Nature meant man to earn
+his bread by the sweat of his brow; and that just so far as he departs
+from this primal method of supporting himself and his family he must pay
+toll. Almost before he realizes it the American youth is a staid man of
+business. Only yesterday he was a boy at play, and to-day he finds
+himself known by his first name or nickname only to a few old classmates
+whom he sees at his college reunions. He is Judge This or Honorable
+That. He has had no time to realize that somewhere he has lost fifteen
+or twenty years in this wild rush for fortune and fame. Now in some
+hour of enforced reflection during a temporary illness he begins to
+count the cost, to think how little he has in common with that growing
+boy of his. But still he does no more than wish that he might have more
+time for play and could see his way to longer and less interrupted
+vacations. Perhaps on his next period of relaxation he plunges into an
+orgy of physical exercise--plays to the point of exhaustion--enjoys it,
+too, and sleeps like a log. Oh, this is the life once more!
+
+When he returns to town he determines to take more time for exercise; he
+will keep up his tennis or golf. But once back at work, he must make up
+for lost time. He returns with an improved appetite and he indulges it.
+Soon his vacation benefits have worn off, together with his vacation
+tan. The muscles slacken again, the waist-line increases. He feels a
+little remorse over the way he has broken his good resolutions, but of
+course he cannot neglect his business. Then, after a hard week, followed
+by some carelessness or exposure, he thinks that he has the grip or a
+cold. He is lucky if he stays at home and calls in his physician. He
+does not pick up. Now, for the first time, he hears from the doctor
+words that he has caught occasionally about men far older than
+himself--"blood pressure." But he he is under fifty! The doctor says he
+must go slower. Now begins a dreary round indeed! He has never learned
+to go slow! He is an old man at fifty. If lucky, he has made money. But
+what is the price? He has found precious little fun in those fifteen or
+twenty years since he was a boy. Of course he has had his high living,
+his motor, his late hours. His cigars have been good, but he has never
+enjoyed them so much as he did the old pipe at camp. His dinners and
+late suppers can't compare with the fish and bacon of the woods.
+
+What a fool he has been!
+
+Perhaps he has caught himself in time. If so he is in luck and Nature
+may partially forgive him and give him a chance to "come back." He is
+well scared and he means to be good. But the scare wears off, and then,
+too, "business" presses him on again. And finally, still well this side
+of sixty, perhaps, Nature taps him on the shoulder and says, "Stop!"
+
+"But," he pleads, "I'll be good!"
+
+"You are in the way," she replies, "and the sooner you make place for
+wiser men the better I shall have my work done."
+
+But it is not alone the business world that is full of these untimely
+breakdowns. We lose many a man in the professional ranks with ten years
+of his best work before him, the man of ripened intellect, with his
+store of reading and experience--stopped oftentimes in the very midst of
+that masterpiece whose volumes would be read by future generations.
+
+Executives whose value to corporations is increasing in a compound
+degree suddenly receive notice that the continually bent bow is
+cracking; almost immediately they lose their ambition and initiative,
+they become prematurely aged. These are indeed expensive losses!
+
+And all this could be saved at an expenditure of a few paltry hours a
+week devoted to the repair of the physical man; given that and we may
+safely promise that he shall round out the full measure of his mental
+labors.
+
+The men of this country are going the pace at a far more reckless rate
+than that of any other nation. Philosophers like Prof. Irving Fisher are
+sounding the warning. Shall we heed it?
+
+
+
+
+CHAPTER II
+
+
+When Dr. D.A. Sargent, of Harvard University, makes the charge that,
+"More than one-half of the male population between the ages of eighteen
+and forty-five years are unable to meet the health requirements of
+military service, and that, of the largest and strongest of our country
+folk pouring into our cities, barely one of their descendants ever
+attains to the third generation," it becomes a pretty serious charge. We
+are already familiar with the forgetfulness of physical condition by men
+over forty, but we had prided ourselves considerably over the belief
+that the majority of our youth would compare favorably with those of
+other countries. When one comes to sift the statement, he should
+remember that many disabilities for which the military examiners might
+reject a man are not so serious, after all, and that nothing has been
+said about the splendid physique of the large number of men who are
+accepted.
+
+The writer visited recently many of the training-camps, both military
+and naval; and when he came away he was quite prepared to agree with
+those who praise the flower of the flock as being superior to that they
+have seen on the other side. The point is that Doctor Sargent is
+absolutely right in asserting that we ought not to have had so many
+rejections. It is time for us to realize that a man who is out of
+balance physically should be looked after. Moreover, men should not
+become out of balance. The truth of the matter is that our mechanical
+devices have gone so far toward taking the place of manual labor that we
+only have one line of physical development--our athletic sports. If,
+therefore, these are not made broad enough and thorough enough and
+accessible enough, we are likely to have just what is happening
+now--namely, a slump when it comes to measuring up to the standard
+instituted by the military authorities.
+
+Our young men do flock to the cities and city life means crowded
+conditions, lack of outdoor exercises, vitiated atmosphere, and a
+minimum of sunshine and of the other elements that go to perfecting and
+keeping up a robust and enduring physique.
+
+
+THE VALUE OF EXERCISE
+
+Now exercise is the most important factor toward counteracting these
+unnatural conditions. Air, bathing, and diet aid, but we must have
+exercise in order to get the energetic contraction of the larger muscles
+of the body which goes so far toward regulating the physical tone. We
+must have what are called compensatory exercises, beginning as far down
+as the grammar-schools and continuing right through the universities and
+professional schools into general business and civic life. This war has
+opened our eyes; it should be a warning, and it ought to result in a far
+broader comprehension of what physical condition and physical education
+really mean. It is in this way only that we can meet the demands of
+modern civilization without an accompanying deterioration of the
+physical condition of our people. No one has set a finer example in this
+respect than President Wilson himself, who, realizing the enormous
+strain that was coming upon him, has systematically and conscientiously
+prepared for it. Early every morning, long before most Washingtonians
+are so much as turning over for their pre-getting-up nap, the President
+is out and off around the golf-course. Also Doctor Grayson has prepared
+a system of exercises for his use when outdoor work is impossible.
+
+
+PREPARING FOR EMERGENCIES
+
+In the summer of 1917 several members of the Cabinet formed themselves
+into a club, with other prominent officials in Washington, and kept
+themselves fit throughout the season by consistent morning exercise,
+four days a week. So far so good, only we should have realized more than
+a year ago the strain that was coming upon our men and taken measures
+to meet it, as Germany did. Dr. William C. Woodward, who is chairman of
+the District Police Board in Washington, did not overstate the matter
+when he said that the draft officers were weary, that the strain had
+begun to threaten their efficiency, and that they were thoroughly
+undermining their bodies in the effort to accomplish their tremendous
+task. Every community has seen the same thing happen, and several of
+them can agree with Doctor Woodward that this has come close to being a
+really serious business calamity throughout the country. All these men
+should have been prepared by thirty or sixty days of physical training
+for this extra strain.
+
+Again, the Equitable Life Assurance Society, in its September Bulletin,
+calls attention to the fact that, out of approximately 1,300,000 men who
+volunteered for the army and navy, only 448,859 were acceptable.
+Furthermore, the Equitable notes that these physical impairments not
+only will not correct themselves, but that they will get worse, and that
+a large percentage of our vast horde of physically sub-standard,
+low-priced men will drift into sickness and meet premature death because
+their power to resist disease is rapidly declining. The Equitable calls,
+on this convincing evidence, for a thorough and permanent system of
+health education in our schools, saying: "With all of our wealth and
+intelligence and scientific knowledge in the field of health
+conservation, we are allowing a large proportion of our children to pass
+out of the schools into adult life physically below par." The Equitable
+concludes with the remark: "Some day we will give all American school
+children thorough physical training and health education. Why not
+commence now?"
+
+
+FROM A FAMOUS PHYSICIAN'S NOTE-BOOK
+
+Dr. S. Weir Mitchell says:
+
+     All classes of men who use the brain severely, and who have
+     also--and this is important--seasons of excessive anxiety or grave
+     responsibility, are subject to the same form of disease; and this
+     is why, I presume, that I, as well as others who are accustomed to
+     encounter nervous disorders, have met with numerous instances of
+     nervous exhaustion among merchants and manufacturers.
+
+     My note-books seem to show that manufacturers and certain classes
+     of railway officials are the most liable to suffer from neural
+     exhaustion. Next to these come merchants in general, brokers, etc.;
+     then, less frequently, clergymen; still less often, lawyers; and,
+     more rarely, doctors; while distressing cases are apt to occur
+     among the overschooled young of both sexes.
+
+     Here is a day's list:
+
+     Charles Page Bryan, former ambassador to Japan, died in Washington
+     of heart failure at the age of sixty-one.
+
+     Judge Arthur E. Burr, Judge of Probate for Suffolk County, dropped
+     dead in the court-house at the age of forty-eight.
+
+     Hiram Merrick Kirk, Municipal Court Justice, New York, died in the
+     forty-seventh year of his age.
+
+     Lieut. William T. Gleason dropped dead in the railroad station,
+     Salt Lake City, as he stepped from a railroad train, at the age of
+     forty.
+
+Indeed, it is not only the men of military age who drop off under this
+strain, but the very vital strong men behind the lines.
+
+
+THE ROAD TO EFFICIENCY
+
+It is an extraordinary thing that the people in this country, many of
+them coming from the most vigorous ancestry, should be willing to
+compress all their athletic enthusiasm into a very small period of their
+school and college life, and then to forget to take any exercise (except
+vicariously) until warned, sometime after forty, that Nature will exact
+a price for such folly. It is certainly a puzzle to understand how men
+can willingly slip into fatness and flabbiness or nervous indigestion,
+forget entirely what a pleasure physical vigor is, fold their hands
+contentedly, with the statement that they haven't time for physical
+culture, and so, gradually, by way of the motor-car and the
+dinner-table, slide into physical decadence and a morbid condition of
+mind and body. And yet three or four hours a week, less than an hour a
+day, with the assistance of fresh air and water, and within a sixty-or
+ninety-day period, will start these people on the road to recovered
+health and vigor. All that is necessary is to get the proper action of
+the lungs, of the heart, and of the skin, and, finally, of the
+digestion; then the results will follow fast.
+
+
+A WINTER VACATION
+
+The first time a good conservative New England business or professional
+man, who has worked hard all his life and who has attained a commanding
+position in the community, determines to break away and take a vacation
+in the winter--a thing he has heard about and sometimes wondered how
+other people could manage to do it--he meets with the surprise of his
+life. After boarding a train and traveling for twenty-four hours toward
+the South and sunshine, he begins to lose a little the feeling that he
+is playing "hookey" and is liable to be dragged home and birched. But he
+does wonder a little whether he won't have hard work in finding somebody
+to play with him. When, however, he disembarks from his train at his
+destination--we will say Pinehurst--he has already begun to realize,
+through noting the other bags of golf-clubs on the train, that possibly
+he will be able to get some partners. When he arrives at the hotel,
+although it is early breakfast-time, he is astounded at the number of
+people there, and he is inclined to think that he has happened upon an
+unusual week or that this is the one place in the South where golfers
+congregate.
+
+By the time he has spent a day or two there and has found that, in spite
+of the three courses open, it is wise to post his time the day before or
+he is likely to kick his heels around the first tee for a couple of
+hours before he can get away, and when he looks over the crowded
+dining-room at night--well, he comes to the conclusion that most of the
+school have deserted and are playing truant, too!
+
+
+THE GOSPEL OF FRESH AIR
+
+A generation ago the people who preached the good gospel of fresh air
+were still viewed askance, although the new doctrine had begun to make
+some impression. The early settlers in this country lived an outdoor
+life perforce, and undoubtedly found all the excitement of a football
+game in fighting the Indians; consequently, they attained proper
+physical development. The descendants of these settlers still retained a
+good deal of the outdoor habit, but in the third generation the actual
+drift city-ward began. This meant the absence of incentives to outdoor
+exercise, so far as life and the pursuit of happiness were concerned.
+Hence, it became necessary to preach the gospel of fresh air.
+
+"Oh, the joy with which the air is rife," sang Adams Lindsay Gordon, one
+of the early preachers of this doctrine, and to-day thousands and tens
+of thousands are appreciating the truth of the saying. Not alone the boy
+at school or college with his football, baseball, and rowing, but the
+middle-aged man with his golf and tennis, and the old man tramping
+through the woods with the rod and gun, as he used to do thirty years
+ago, and as he will do to the end--all these know what fresh air means.
+Sunshine, through the medium of golf, has come to the life of thousands
+of middle-aged wrecks formerly tied to an office chair. No one can
+estimate the number of lives, growing aged by confinement in close
+rooms, by lack of exercise, and by the want of cheerful interest in
+something beside the amassing of dollars and cents, that have been saved
+and rendered happy through the introduction of this grand sport whose
+courses now dot the country from Maine to California, from the top of
+Michigan to the end of Florida.
+
+Twenty years ago in this country a man who came to his office in a golf
+suit would have been regarded as demented, to say the least. To-day the
+head of the house in many a large business refuses to permit anything to
+interfere with his Saturday on the links. And this means that he and all
+the officers in the departments under him, instead of viewing with
+concern the interest of the men in outdoor sports--their devotion to
+baseball and football, to tennis, golf, and track athletics--are glad
+and willing that the great outdoors should have a real place in their
+lives. It is good business policy.
+
+Something must make up to the later generations for the loss of the
+open air and outdoor work which the exigencies of the olden times
+demanded of our ancestors, and that something has come in the shape of
+physical exercise. But golf and long vacations are for the comparatively
+rich. They are makeshifts rendered possible only by circumstances.
+
+
+UNLEARNED LESSONS
+
+If a man determined, because his horse or his dog showed exceptional
+intelligence, that he would endeavor to develop that intelligence by
+setting the animal at mental tasks, and so gave it only the exercise
+that would come from moving about the room, and no fresh air or
+sunshine, no road-work or hunting--well, we are all quite familiar with
+what the result would be.
+
+If a parent had a child who showed unusual mental precocity and
+thereupon forced the brain of that child, with no outdoors, no fresh
+air, no sunshine, and even to late hours, we all recognize that such
+action would be criminal. Yet probably 50 per cent, of our best
+executives, in their efforts to aid in the present emergency, are doing
+just what we are ready to condemn in the hypothetical cases given above.
+Some of these men, while still able to whip up their will into going on
+from day to day with the same exhausting program, finally conclude that
+unless they take a vacation they are going to break down. The doctor
+tells them so and they know it. Whereupon they rush off for a week or
+ten days; some of them enter upon an orgy of exercise, others relax into
+a somnolent state of lying around and thanking their stars that they can
+rest at last. They certainly do feel better and do improve, but they
+come back to work merely to begin the same old vicious round. They have
+had their lesson, but they have not learned it.
+
+
+
+
+CHAPTER III
+
+
+This is a young nation. It began with the great gods of Life, Liberty,
+and the Pursuit of Happiness. And it fought a good fight in the War of
+Independence for Freedom and Equality. Then came the lesser gods of
+material success. They broke the nation apart. But it survived. Since
+the Civil War we have grown rich and fat, flaccid and spineless. We are
+like a great, careless boy with a rich father; our crops and material
+resources symbolize the rich father who is able to pay for all his son's
+foolishness. And so the youth has never stopped to think. But underneath
+that careless exterior there are muscle and character. For what is the
+history of Youth? If the youth is to become a real man he cannot be
+curbed to the extent of forgetting courage in an excess of caution. And
+the rush of our youth to the service showed this.
+
+
+THE SPIRIT OF YOUTH
+
+An Englishman once writing of the tendency of the elders to blot out all
+the fire of youth with restrictive legislation, said, "It is a fearful
+responsibility to be young, and none can bear it like their elders." How
+can a youth whose blood is warm within sit like his grandsire carved in
+alabaster? He cannot and he will not, and that is the salvation of the
+race. It is the old story of the stag in the herd. He will see no other
+usurp his rights until he is too old to have any.
+
+Let me tell you something of the history of these attempts by the elders
+to curb the everlasting spirit of youth. At one time they would have
+eliminated all the sports. But we didn't let croquet become the national
+game! You ask what this nation of ours will become, and in reply I ask
+you what will you make of your boys?
+
+Statisticians tell us that 90 per cent. of the men who go into business
+fail. Do you want your boy to fold his hands and say that because the
+chances are against him he will not try at all?
+
+Are you going to let him get such a maximum of old man's caution that he
+reduces to a minimum the young man's courage?
+
+Make him strong and well, just as you wish the nation to be strong and
+sound. There will always be plenty of middle-aged failures to preach
+caution.
+
+Teach your boy fair play and may the best man win.
+
+Teach him that the true sportsman "boasts little, crows gently when in
+luck, puts up, pays up, and shuts up when beaten"; that he should be
+strong in order to protect his country. A boy may over-emphasize his
+sports, but he will get over that. They tell us about the good old times
+when boys at college spent all their time in study and loved one
+another. There never were any such times. The town-and-gown riots took
+the place of sports, that's all.
+
+
+ECONOMIC LOSSES
+
+We are all of us very much interested in the life of an automobile tire,
+and it seems to speak to us in terms we can readily understand. But only
+the particularly wise and successful men of our generation know and
+appreciate how valuable the life of a man is when expressed in those
+same terms of good hard dollars. Many manufacturers in the last two or
+three years have awakened to the fact that when, they put in a man and
+he stayed with them only two or three months, or even, in the case of
+executives, two or three years and then dropped out, either to go
+elsewhere or on account of ill health, it was a very distinct loss. In
+other words, they had put a certain investment into the man and that
+investment should have been growing more valuable to them all the time.
+
+Germany's General Staff, previous to this war, was working overtime,
+just as our Cabinet and National Board of Defense are doing now--namely,
+till midnight and beyond. But the German General Staff was taken out
+into the Thiergarten in the morning for from one to two hours of
+exercise as a beginning of the day.
+
+It therefore sifts itself down to this: If we had an ordnance officer
+who fired a gun, that was tested for but two hundred rounds without
+heating, five hundred times and thus cracked it, he would probably be
+discharged. If the superintendent in a factory doubled the number of
+hours he was running his automatic machinery, and instead of doubling
+the amount of oil actually cut it in half and thus ruined the machines,
+he would be regarded as a fool. Yet we are letting our men, high in
+executive positions, heads of departments in the government, and leaders
+of manufacturing, transportation, and commercial interests, do this very
+thing. Is it possible that we regard them as less valuable to us in this
+emergency than machines and guns, that we should burn them out for lack
+of lubricant and rest or physical conservation?
+
+
+WARNING EXAMPLES
+
+A railroad president not long ago said that he had not the time to take
+exercise or rest, that his salary was fifty thousand dollars a year, and
+that his company had just given him a bonus of fifty thousand; hence he
+could not shirk his responsibilities. He paid the full measure and was
+buried in six months from the time of the warning. In one issue of the
+New York _Evening Post_ the following deaths were noted:
+
+President Hyde, formerly of Bowdoin, fifty-nine years of age. Capt.
+Volney Chase, of the Navy, fifty-six years of age. Capt. Campbell
+Babcock, fifty years old. Colonel Deshon, fifty-three years old.
+
+Our Cabinet officers and executives and the members of the Council of
+National Defense are likely to forget, in the excess of their patriotism
+and loyalty, that there is one edict higher than that of the greatest
+government in the world. When Nature gives an order there is no appeal
+to a higher court, and the excuse that a man has not the time to obey,
+or is doing something that his country most urgently needs, has no
+weight in that court. When Nature touches a man on the shoulder and
+says, "Stop!" he stops. The penalty of frayed nerves, overworked brains,
+and underworked bodies is failure of body and mind. The premonitory
+symptoms are irritability, quarreling, depression, fierceness and
+inefficiency of effort, and finally complete breakdown. Three to four
+hours a week physical exercise under a scientifically tested plan and
+arrangement will keep these men fit. Is the price in this emergency too
+high to pay?
+
+
+PHYSICAL FITNESS A VITAL FACT
+
+Up to the time when this world conflagration started, a man's physical
+fitness was merely a matter of individual interest. The general health
+of the community was important, but that fact was not sufficiently
+pressing to do much more than attract the attention of the health
+boards, and perhaps a few recently organized and semi-philanthropic
+bodies. But suddenly there flamed out a war in Europe, and at once the
+countries involved found that upon the physical fitness of the people
+would depend their lives and freedom. It was no longer an academic
+question. It became an immediate and vital fact.
+
+In September of 1914 the writer placed the following suggestion on the
+top of his syndicate athletic article:
+
+    AMERICANS AWAKE!
+
+    Guard your shores and train your men,
+      Teach your growing youth to fight;
+    Make your plans ere once again
+      Ships of foes appear in sight.
+
+    Teach new arts until you hold
+      In your bounds all things you need.
+    Then you can't be bought or sold;
+      From commercial bonds be freed!
+
+    If Manhattan rich you'd save,
+      If your western Golden Gate--
+    Train a field force, rule the wave.
+      Every day you're tempting fate!
+
+    Build the ships and train to arms,
+      Make your millions fighting strength
+    That shall frighten war's alarms
+      Ere they reach a challenge length.
+
+He was immediately assailed as a militarist, and yet, had we but taken
+those preparatory steps, millions of lives might have been saved.
+
+
+
+
+CHAPTER IV
+
+
+And thus we approach one of the problems which this book is designed to
+solve. There are eight million men in this country between the ages of
+forty-five and sixty-four. Probably we may count upon another million
+from the men of sixty-four to seventy who would be "prospects," as the
+mining-men say. These men represent nine-tenths of the financial and
+executive strength of the United States.
+
+
+THE SENIOR SERVICE CORPS
+
+When I started the experiment of the Senior Service Corps at New Haven,
+in the spring of 1917, all my men were over forty-five, and several of
+them had passed the seventy mark; yet all found increased health and
+efficiency from the prescribed regime. There was a distinct gain, not
+only in health, but in spirits and in temper. Nerves that had been at
+high tension relaxed to normal. Effort that had seemed exhaustive became
+pleasurable. The ordinary problems of business or finance, once so apt
+to be vexatious, lost their power to produce worry. In fact, these men
+had renewed their youth; they had altered the horizon-line of advancing
+age, across which only clouds of doubt and apprehension could be seen,
+to that of youth, radiant with the sunshine of hope and the promise of
+accomplishment.
+
+[Illustration: INITIAL HIKE OF FIRST SENIOR SERVICE CORPS]
+
+This war has started some new thoughts and has given emphasis to others
+that may not be new but which have never been forced home. One of these
+is the value of physical efficiency. A social scientist said some twenty
+years ago that the "greatest nation of the future would be the one which
+could send the most men to the top of the Matterhorn." Nations now
+realize that in such a time as this all men up to forty may be required
+for the firing-line; and this means that all the men from forty to
+seventy must be rendered especially efficient and physically fit in
+order to stand back of the fighting forces as a dependable
+reserve--money, power, and brains.
+
+[Illustration: HIKE OF A SENIOR CORPS]
+
+[Illustration: THESE MEN, ALTHOUGH OVER FORTY-FIVE YEARS OF AGE, MARCHED
+FOR OVER FOUR HOURS WITHOUT DISCOMFORT]
+
+
+THE BASIC IDEA
+
+This was the idea of the development of the Senior Service Corps--to
+take men who are over military age and make them physically fit for
+whatever strain may come. It has resulted in not only making them
+physically fit, but in practically renewing their youth. The
+experimental (New Haven) company of a hundred, varying in age from
+forty-five to over seventy, in weight from 114 to 265 pounds, and in
+height from 5 ft. 4 in. to 6 ft. 4 in., after just completing ninety
+days' training, marched at the dedication of the Artillery Armory over
+four and one-half hours without physical discomfort.
+
+Now, war or no war, the man of over military age would like to be fit,
+would like to feel that glow of youth which comes even to the man of
+fifty when he is physically in condition.
+
+Nine-tenths of the men over forty-five can accomplish this, and they can
+do it by the expenditure of only three or four hours a week if they will
+follow with absolute care the rules demonstrated by a scientific
+experiment upon a company of one hundred men over a period of ninety
+days. This company of New Haven professional and business men included
+the president of the Chamber of Commerce, the editor of the largest
+evening newspaper, the dean of Yale University, the director of the
+gymnasium, the president of Sargent & Company, the owner of the Poli
+Theater Circuit, the ex-mayor of the city, two judges, the treasurer of
+the savings-bank, the registrar of Yale University, four professors,
+three doctors, and many leading corporation officials.
+
+At the end of this period these men were not only able to march for over
+four hours without discomfort, but without losing a man. Moreover, they
+all gained in spirits, recovered their erect carriage, and found
+themselves enjoying their tasks.
+
+
+COMMUNITY PHYSICAL DEVELOPMENT
+
+The plan developed by the National Security League, under its committee
+on physical reserve, of assuring physical fitness for the nation, is
+capable of endless possibilities in application and development.
+
+The plan treats each as a separate unit and allows it to adapt the
+physical-fitness scheme to local conditions, favoring the appointment of
+neighborhood groups for instruction in physical drill and the "Daily
+Dozen Set-up," assuring such conditions and applications of diet and
+hygiene as are particularly demanded by the individual community's
+conditions and demands.
+
+Every individual detail and local development is left to the committee
+which each mayor or town or borough official appoints, on invitation of
+the league.
+
+[Illustration: WALTER CAMP, PRESIDENT, AND JOSEPH C. JOHNSON,
+SECRETARY, OF THE ORIGINAL SENIOR SERVICE CORPS ESTABLISHED IN NEW
+HAVEN, CONNECTICUT, IN THE SPRING OF 1917]
+
+The ideal toward which every community is working is the establishment,
+as an integral part of it, of a local fitness plant. This includes
+first, playgrounds laid out for all recreational sports, in their
+season. The ideal playground system will have enough room in walks and
+landscape-gardening for park development--sufficient to meet the
+community's maximum needs.
+
+Community physical-fitness centers are growing up in which an adjacent
+lake or river provides facilities for rowing, canoeing, and recreational
+enjoyment through breathing the fresh air, while taking regular
+physical, conditioning exercises.
+
+Such an ideal community plant has proven by no means a vision incapable
+of realization. To-day men and women realize painfully the need for one
+in their home community and are prevented from the fulfilment of their
+dream by only two obstacles--lack of funds and adequate organization of
+the plan.
+
+This work and these centers offer the greatest possibilities in the
+Americanization scheme, perfection of which is a paramount duty for
+this country.
+
+[Illustration: SETTING-UP WORK OF A COMPANY OF ONE HUNDRED]
+
+[Illustration: DOCTOR ANDERSON LEADING A GROUP IN THE YALE GYMNASIUM]
+
+Not only do such plants transpose the astonishingly large percentage of
+the physically unfit of our foreign and domestic population and reclaim
+those whose physical imperfections have either become evident through
+the draft, or which are not known, but it affords the surest possible
+means of interesting this large element of our population in American
+institutions, of attracting them to the soundest and most beautiful
+features of American life, and of convincing them of their comradeship
+in the strength and sinew of American manhood; in short, of building the
+foundations of democracy on a base as stable as the eternal granite
+hills.
+
+
+AN OUTLINE OF THE SYSTEM
+
+The Senior Service program starts with setting-up exercises which open
+the chest, gently stimulate the heart, and start the blood coursing
+through the system, and follows with progressive walking, a little
+hill-climbing, and, later in the development, with some weight-carrying
+exercises. The system renews the resistive force of the body, tones up
+the muscles, opens the chest cavity so that the heart and lungs have
+more room and the breath is deeper and better, gives general exercise to
+the various muscles which have become more or less atrophied from
+disuse, and brings about a marked improvement in the mental outlook and
+in the animal spirits.
+
+The system is a combination of setting-up exercises with outdoor work,
+all carefully and precisely laid out after twenty years of experience in
+conditioning men. It should be followed absolutely, not partially or
+occasionally. It is far from severe. Its strength lies in the cumulative
+effect rather than in any special effort at any one time.
+
+It should be said that a mental effort is requisite in this course as
+well as the physical one. The correlation between mind and muscle must
+be re-established. The man must become master of his body once more and
+retain that mastery. Certain suggestions are also given specifically as
+to living--none of them irksome, but quite essential if the full result
+of the work is to be attained.
+
+This was the first experiment of its kind, and hence it has proven of
+especial interest. There are plenty of cases of individuals taking up
+exercise in one form or another and benefiting somewhat by it; but when
+twenty to one hundred men in a group have engaged in this Senior Service
+work, the result has proven remarkable in every instance. The question
+seems to be simply this: If you are over military age and wish to renew
+your youth, and are willing to pay the price by devoting some three or
+four hours a week to a scientifically tested system, and can secure a
+score of other men to do it with you, you can be absolutely assured of
+success. Well, isn't it worth it?
+
+
+INDIVIDUAL AND GROUP ACTION
+
+Thousands of men are beginning to realize what all this means. My mail
+for the last six months has been full of the inquiry. Men of forty are
+rapidly awakening and are eager to devote these few hours to the task of
+keeping fit, and so increasing their efficiency. At the same time they
+are preventing these horrible and untimely punishments at the hand of
+Mother Nature.
+
+Now there are two methods by which a man may still be young at sixty.
+One is an exceedingly hard route for most men to travel--namely, the
+individual practice of this scientifically tested formula and patient
+persistence in it. The other is by group action. The latter is far
+easier and its results are doubly effective. However, as in some cases
+group action may be impossible, this book furnishes the data for
+individual practice as well.
+
+All the exercises described are possible for the individual as well as
+for the group. Should a man determine to follow them out alone, he must
+make up his mind that there shall be no interference with his carrying
+out his program with regularity and exactness. He must not for a moment
+believe that he can miss the exercises one day and then make up for the
+lapse by doubling them the next day. He must always follow the
+setting-up exercises with his walk and not do the setting-up in the
+morning and then wait till afternoon for his walk. It is the combination
+that produces the most effective results.
+
+[Illustration: EFFECT OF THIRTY DAYS OF TRAINING UPON A COMPANY. THESE
+MEN ARE CARRYING IRON BARS WEIGHING NINE POUNDS EACH]
+
+[Illustration: PRACTISING AND MARCHING WITH IRON BARS WEIGHING NINE
+POUNDS EACH]
+
+In a group the leader constantly cautions the men as to carelessness or
+slackness. The individual having no leader must always keep his mind
+fixed upon the exact way in which his exercises should be performed.
+When he puts his hands behind his head in "Neck Firm" or "Head" he must
+keep his elbows back and his head up, while the chest should be arched.
+When he bends forward in the prone position he must not allow his head
+to droop. When he raises his knees in alternate motions he must bring
+his knees well up. When he does the exercise of leaning up against the
+wall, by means of the extended arm and hand, he must keep the distance
+far enough from the wall to bring about a certain amount of real
+effort by the hand, arm, and shoulder. And so it goes. It is for this
+reason that all the exercises are so carefully described and the method
+and manner of walking, marching, or "hiking" receive so much attention.
+
+
+WORK AND HYGIENE
+
+In a book recently published by one of the highest authorities on
+hygiene in the country, the following statements are made, statements
+which would prove of especial interest to those of us who have had the
+pleasure of being members of that "exclusive official Washington club,"
+or of the Senior Service:
+
+     The problem of the mental worker is to get sufficient physical
+     exercise to keep the mind and body at its maximum efficiency. This
+     problem gets more and more acute as he gets older. The amount of
+     work necessary to keep the man of sedentary habits in good
+     condition is about 100 to 150 foot-tons. Five hundred foot-tons is
+     the amount of work a soldier would perform by marching twenty miles
+     at three miles an hour on a level road.
+
+     It is a fallacy to think that sufficient exercise can be taken once
+     a week. In order to be efficient exercise must be regular and at
+     relatively short intervals. All exercise should tend toward using
+     all of the muscles of the body. In fatigue a person has lost
+     control over his muscles. The process of getting into condition,
+     therefore, is directed more toward strengthening the nervous system
+     in its control work over the muscles rather than in increasing
+     sheer muscular strength.
+
+     Pure creative mental work, although requiring no out-put of
+     physical energy, is perhaps the most productive of fatigue. The
+     brain gets more blood during physical activity and waste products
+     are much better removed. The effects of exercise are particularly
+     apparent in the lungs. More fresh air is brought to the lungs and
+     the waste products are driven off.
+
+     An attainable minimum for the average adult person might well
+     consist of taking simple exercises in his room, and to get out of
+     doors once a day and walk rapidly for at least half an hour. In
+     addition, it is desirable for any one up to fifty years of age to
+     take some kind of moderately violent exercise at least once a week.
+     This should be sufficiently strenuous to induce perspiration. This
+     is important for several reasons. In the first place, there is an
+     old saying, which happens to be true, "Never let your blood-vessels
+     get stiff." In addition we should call on the tremendous reserve
+     which Nature gives to us, at least once in a while.
+
+[Illustration: "COUNTING OFF" A COMPANY IN THE YALE GYMNASIUM]
+
+[Illustration: "HEAD" POSITION. GROUP OF ONE HUNDRED, SENIOR CORPS]
+
+
+WATER, WALKING, AND FOOD
+
+Water plays a very important part in the life of man, for without it a
+person can live for only a short time. Its importance is shown by
+experimental fasts lasting for thirty days where only water was taken,
+and when we consider that the body is composed of from 60 to 70 per
+cent, of water and that the amount which it throws off as waste has to
+be replaced through nutrition, we realize the value of water to life.
+The average person, therefore, should take from two to four quarts of
+water a day.
+
+[Illustration: RESULT OF SIXTY DAYS' TRAINING IN CARRIAGE. THE TWO MEN
+IN FRONT WEIGH 265 AND 230 POUNDS RESPECTIVELY]
+
+[Illustration: LOOK AND DETERMINATION ON FIRST DAY'S MARCH, DURING WHICH
+THE MEN CARRIED IRON BARS WEIGHING NINE POUNDS EACH]
+
+At middle age it is natural for most people to put on weight, unless
+they are especially active in their daily life. For, having acquired a
+habit of consuming a certain amount of food, it is absolutely essential
+to exercise and thereby offset the tendency of this food to make fat and
+increase the weight. Walking can be enjoyed by everybody, and a four-or
+five-mile "hike" daily makes your credit at the bank of health mount up
+steadily. We should all learn that when we rob the trolley company of a
+nickel by walking we add a dime to our deposit of health.
+
+Food, of course, is one of the main factors in one's general health,
+and we hear on all sides the opinions of people as to the causes of
+indigestion and the general ailments connected with eating. One thing is
+certain, however, and that is that pleasure has a favorable effect on
+the digestion. Pleasant company at a meal, the dainty serving of the
+viands, and the attractiveness of the food combinations pave the way to
+a satisfactory repast, eaten with enjoyment and completely assimilated.
+
+
+A MODEL DIETARY
+
+Because diet is a real aid to physical well-being, the following table
+is offered as a rough suggestion for a typical dietary for a man leading
+a more or less sedentary life. But it will never replace exercise.
+
+            BREAKFAST             Approximate
+                                    Calories
+
+Orange or grapefruit.................... 100
+Two eggs................................ 166
+Two Vienna rolls........................ 258
+Butter.................................. 119
+Coffee with milk and sugar.............. 100
+Total................................... 743
+
+LUNCHEON                          Approximate
+                                    Calories
+
+Twelve soda crackers.................... 300
+One pint milk........................... 325
+                                         ---
+Total................................... 625
+
+          DINNER                  Approximate
+                                    Calories
+
+Soup (consomme).........................  14
+Roast beef.............................. 357
+Potato.................................. 145
+String beans or peas....................  13
+Bread................................... 100
+Butter.................................. 119
+Apple pie............................... 352
+Glass of milk........................... 157
+                                        ----
+Total.................................. 1257
+
+Many people have adopted a so-called vegetarian diet, believing that it
+is better for the health than eating meat. Undoubtedly food from the
+vegetable kingdom is a great benefit to the human system, but strict
+vegetarianism is not recommended by our medical men. Nature apparently
+intended us to be omnivorous, and, in addition, vegetarianism may run
+too close to the dangers of carbohydrate excess. As man progresses
+after middle life he can unquestionably diminish materially the amount
+of meat in his diet.
+
+In recent years there has been a revival of the theory of prolonged
+mastication of a limited amount of food. This theory is sound in so far
+as it tends to overcome the bolting of food and over-eating, but there
+is a belief among our practitioners that there is little basis in
+science or experience for the extremes of this character.
+
+
+HYGIENIC CURE-ALLS
+
+Among recent fads is the so-called buttermilk or sour milk diet as
+advocated by Metchnikoff. The original theory was interesting and was,
+in part, that the bacteria derived from soured milk would drive out of
+the intestinal canal all the harmful germs. Quite possibly there may be
+something in the theory, especially if large quantities of milk are
+taken with the lactic acid bacilli, but the beneficial effect of this
+change of bacteria is not convincingly of great consequence.
+
+
+FRESH AIR
+
+It is now generally known that an abundant supply of moving, pure, fresh
+air is the proper and simple solution of the problem of the hygiene of
+the air.
+
+Oxygen is the element of the air which sustains life. We inhale about
+seven pounds per day, two pounds of which are absorbed by the body. The
+air becomes dangerous, or infected, when the oxygen in the air is
+decreased to only 11 or 12 per cent., and when the oxygen reaches 7 per
+cent. death occurs from asphyxiation.
+
+The human body requires about three thousand cubic feet per hour, and
+the great problem of ventilation is to give this amount of pure air,
+moving, and with the proper amount of moisture.
+
+It is a common belief that with each breath we take we are filling our
+lungs with fresh air. This is not the case, for we never do get our
+lungs filled with fresh air. What really happens is that we ventilate a
+long tube which has no intercommunication whatever with the blood. Most
+of the time our lungs are filled with impure air, and we simply exchange
+a part of it for fresh air.
+
+
+THE VALUE OF DEEP BREATHING
+
+Deep breathing is undoubtedly extremely beneficial. Most of us, due
+largely to the fact that Nature leaves a considerable margin of safety,
+are able to carry on our ordinary activities without the requisite
+ventilation of the lungs, especially if we do not exercise. This,
+however, is injurious to the lungs, for it allows the blood to stagnate
+in them. Exercise is Nature's method of compelling ventilation in the
+lung area. Deep breathing may be used as a substitute, but the other
+beneficial effects of exercise are lost.
+
+The skin and the various glands connected with it form a complex
+organism, the functions of which play a very important part in the work
+which the body has to do. The skin aids the lungs in their work of
+respiration; and, like the lungs, it throws off water and carbon dioxide
+and absorbs oxygen. The respiratory work of the skin, however, is only a
+minute fraction of that which the lungs do.
+
+The skin is a heat regulator, and in this, its most important work, it
+is aided by the two million or more sweat-glands which are distributed
+over almost the entire surface of the body. The skin and the
+sweat-glands work together to keep the blood at an even temperature,
+either by giving off heat or in preventing this process in case the
+outside air is too cool. The body temperature, as a rule, is higher than
+that of the outside air, so that heat is generally being given off by
+the skin. We are perspiring constantly, but usually to such a slight
+extent that the fact is hardly noticeable. The amount of heat which is
+thrown off at any time is proportional to the amount of the tissue
+burned up by muscular action.
+
+
+
+
+CHAPTER V
+
+
+Health, strength, and efficiency! Surely every man in this great
+Republic of ours wants to be healthy, strong, and efficient, but how is
+he to obtain and maintain this threefold blessing? It has been stated
+that scientific physical exercise, preferably taken in group
+association, will accomplish it. Now to consider some of the practical
+details involved.
+
+
+THE ORGANIZATION
+
+The organization may be composed of any number from sixteen to one
+hundred men, and about the smallest unit that should be undertaken is
+that of sixteen men. On the other hand, when the number gets above one
+hundred (or preferably ninety-six, in order that it may be divided into
+four companies of twenty-four each) it is better to start a second group
+under a separate leader.
+
+The first thing to do in the organization is to enroll at least one
+physician, who becomes the surgeon of the company. His name, together
+with that of the secretary of the unit, should be filed with the Senior
+Service Corps, of New Haven, Connecticut, or with the National Security
+League, of New York City, in order that any additional information or
+directions may be forwarded promptly.
+
+The division of labor in the work should be from ten to fifteen minutes
+of the setting-up exercises, and from forty-five to fifty minutes of the
+outdoor work. It has been found upon scientific test that this is the
+best division, and the outdoor work should follow the setting-up
+exercises immediately, since the men are then in condition to benefit
+from the fact that they have opened up their chest cavity and are taking
+in more fresh air and oxygen.
+
+The best way to start a unit is to get ten or a dozen leaders together
+at dinner or luncheon and organize; then pick out other men who are of
+importance in the community and add them to the charter number.
+
+The editors of the local papers are usually very glad to lend their
+powerful assistance toward the project.
+
+It is not necessary to have the outdoor work partake of the nature of
+military drill, but a certain amount of this, added after the second or
+third week, lends interest and also produces excellent results in
+muscular control.
+
+In order to understand the various prescribed movements and exercises
+the following explanations should be carefully studied, of course, in
+connection with the illustrative photographs.
+
+
+TO THE LEADER
+
+It is particularly necessary that the leader should thoroughly
+familiarize himself with the movements and positions, for many of the
+men will not take the trouble to study the manual by themselves, or
+they may be unable to spare time for anything but the actual drill. It
+is the leader's business to instruct, and the progress of his squad or
+company will be in direct proportion to his knowledge and capacity to
+inspire real interest in and enthusiasm for the work.
+
+Each movement must be executed perfectly and exactly or the benefit
+therefrom will not be fully assured. Much depends upon the leader; a man
+should be selected who has the gift of leadership.
+
+
+GIVING THE COMMANDS
+
+In giving the commands care should be taken to discriminate between the
+explanatory and executive parts of the order, making a decided pause
+between. For example, in "Forward March!" "Forward" is the explanatory
+or warning word; then, after a perceptible pause, the executive word
+"March!" should be given in a crisp, decisive tone of voice. The command
+"Attention!" is but one word, but it is the custom to divide it
+syllabically, thus, "Atten-shun!" All other commands taken from the
+military manuals have their proper warning and executive words; for
+example: "Count--Off!" "About--Face!" "Right--Face!" "Company--Halt!"
+"To the Rear--March!" "Double Time--March!" etc. The exceptions are the
+commands, "Rest!" "At Ease!" and "Fall Out!"
+
+The orders for the exercise movements may be standardized by first
+giving the name of the movement, "Arms Cross," and then adding the
+words: "Ready--Cross!" to indicate the second or executive part of the
+command. For example: "Arms Cross. Ready--Cross!" the men taking the
+"cross" position at the last word. In this way the members of the squad
+are first warned as to just what they are expected to do; then, at the
+executive word, they all act together. The leader should see to it that
+the over-eager men do not anticipate the executive command.
+
+The only purely military formation used in this manual is that of the
+squad. Nowadays, when military training is so universal, the meaning of
+the term is well known; there is sure to be some one in the company who
+can supply the necessary information about forming the squad and the
+simple movement of "Squads Right." To put it into untechnical language,
+it may be said that the squad consists of eight men, lined up four
+abreast in two ranks. The men should be arranged in order of height, the
+tallest being No. 1, front rank. No. 4 of the front rank acts as
+corporal of the squad.
+
+[Illustration: EYES RIGHT!]
+
+"Squads Right" looks like a complicated maneuver when studied according
+to the diagrams in the manuals, but it is not particularly difficult in
+practice. Its use is to get the company out of the double line formation
+into a column of four men abreast, the usual marching formation. At the
+executive command, "March!" No. 1 front rank acts as the pivot, and
+makes a right-angled turn to the right, marking time in that position
+until the three other men in the front rank have executed a
+right-oblique movement and have come up on the new line. The rear-rank
+men follow suit, but Nos. 2 and 1 have to turn momentarily to the left
+in order to get behind the front-rank pivot men--to put it more simply,
+they follow No. 2 in single file.
+
+It sounds confusing, but any old National Guardsman can explain the
+movement in very short order. So soon as "Squads Right" has been
+completed the whole column takes up the march without further word of
+command.
+
+
+STEPS AND MARCHINGS
+
+All steps and marchings executed from a halt (except Right or Left Step)
+begin with the left foot.
+
+The length of the full step in "Quick (or ordinary) time" is 30 inches,
+measured from heel to heel, and the cadence is at the rate of 120 steps
+to the minute.
+
+The length of the full step in "Double Time" is 36 inches; the cadence
+is at the rate of 180 steps to the minute.
+
+
+FORWARD--MARCH!
+
+At the warning command, "Forward!" shift the weight of the body to the
+right leg, left knee straight. At the command, "March!" move the left
+foot forward 30 inches from the right; continue with the right and so
+on. The arms swing freely.
+
+
+DOUBLE TIME--MARCH!
+
+The arms are raised to a position horizontal with the waist-line,
+fingers clenched. The run is as natural as possible.
+
+
+TO THE REAR--MARCH!
+
+At the command, "March!" given as, the right foot strikes the ground,
+advance and plant the left foot, turn to the right-about on the balls
+of both feet, and immediately step off with the left foot.
+
+
+COMPANY--HALT!
+
+At the command, "Halt!" given as either foot strikes the ground, plant
+the other foot as in marching; raise and place the first foot by the
+side of the other. If in "Double Time," drop the hands by the sides.
+
+
+MARK TIME--MARCH!
+
+At the command, "March!" given as either foot strikes the ground,
+advance and plant the other foot; bring up the foot in the rear and
+continue the cadence by alternately raising each foot about two inches
+and planting it on line with the other.
+
+Being at a halt, at the command, "March!" raise and plant the feet in
+position as prescribed above.
+
+
+CHANGE STEP--MARCH!
+
+At the command, "March!" given as the right foot strikes the ground,
+advance and plant the left foot; plant the toe of the right foot near
+the heel of the left and step off with the left foot.
+
+The change as the left foot strikes the ground is similarly executed.
+
+
+RIGHT--FACE!
+
+Raise slightly the left heel and right toe; face to the right, turning
+on the right heel, assisted by a slight pressure on the ball of the left
+foot; place the left foot by the side of the right. "Left Face" is
+executed on the left heel in a corresponding manner.
+
+
+ABOUT--FACE!
+
+Carry the toe of the right foot about half a foot-length to the rear and
+slightly to the left of the left heel (without changing the position of
+the left foot); face to the rear, turning to the right on the left heel
+and right toe; place the right heel by the side of the left. There is no
+left "About Face."
+
+
+COUNT--OFF!
+
+At this command all except the right files (the two men forming the
+extreme right end of the company as drawn up in two lines) execute "Eyes
+Right"; then, beginning on the right, the men in each rank count one,
+two, three, four--one, two, three, four, etc. As each man calls off
+his squad number he turns head and eyes to the front.
+
+
+THE SETTING-UP EXERCISES
+
+Attention!
+
+This is the regular military position. Heels together, the feet at an
+angle of forty-five degrees; hands at the sides, thumbs along seam of
+the trousers; neck back, chin in, chest out. (See Fig. 1.)
+
+[Illustration: FIG. 1.--ATTENTION]
+
+The movement calls for prompt control of the muscles; in fact, the
+expression is often used of "snapping into attention," meaning that the
+man comes into this position quickly and easily and with a distinct
+click of the heels. In the "Daily Dozen" referred to later in this book,
+this position is called "Hands."
+
+
+Arms Cross (Ready-Cross!)
+
+This movement is taken from the position of "Attention" by raising the
+arms from the sides and turning the palms down; it may be varied by
+turning the palms up. Holding the arms in this position, at the same
+time turning the hands and keeping the neck straight and the chest
+arched, will develop all the muscles over the shoulder. (See Fig. 2.)
+
+[Illustration: FIG. 2.--ARMS CROSS
+
+On the "Cross" position the arms should be straight out horizontally
+from the body, with the elbows locked. At the same time, resistance
+should be placed against the head and neck coming forward at all. These
+should be held in exactly the same position as at "Attention." The
+tendency is either to let the arms bend a little or to let them drop
+below the horizontal, or even to hold them slightly above the level.]
+
+From this position "shoulder-grinding" may be practised. This is
+executed by keeping the arms extended, turning the whole arm in a
+circle in the shoulder socket, and forcing the shoulder-blades back and
+together as the arms go back. The circle made by the hands should be
+about twelve inches in diameter.
+
+
+Arms Stretch (Ready-Stretch!)
+
+In this exercise the arms are raised to a position straight up above the
+head, with the hands extended. The palms may be together or facing
+front. (See Fig. 3.)
+
+[Illustration: FIG. 3.--ARMS STRETCH]
+
+
+Hips Firm!
+
+(This order is given, "Hips-Firm!")
+
+The hands are placed on the hips, with thumbs back and fingers forward.
+The chest should be arched, the shoulders and elbows kept well back, and
+the neck pushed hard against the collar. (See Fig. 4.)
+
+Also the hips should be kept well back and the abdomen in. This gives
+the same poise as the "Attention" position, but it puts more work on the
+shoulder muscles and so gives greater opportunity for arching the chest.
+In the "Daily Dozen" this position is called simply, "Hips."
+
+[Illustration: FIG. 4.--HIPS FIRM]
+
+
+Neck Firm!
+
+(This order is given, "Neck-Firm!")
+
+Maintaining the same position as in "Hips Firm," the hands are quickly
+raised and put against the back of the head (the finger-tips slightly
+interlaced) just where it joins the neck, exerting some pressure; at
+the same time the head and neck are forced well back. (See Fig. 5.)
+
+[Illustration: FIG. 5.--NECK FIRM]
+
+The elbows should not be allowed to come forward, but should be kept
+back and the chest should be arched. This gives extra work for the
+muscles of the neck, as well as for those of the arms and shoulders. In
+the "Daily Dozen" this is called simply, "Head." (See Fig. 6.)
+
+[Illustration: Fig. 6--INCORRECT POSITION OF SHOULDERS IN NECK FIRM]
+
+
+Arms Reach (Ready-Reach!)
+
+While maintaining an erect position, the arms are stretched out forward
+parallel to each other, the shoulders being kept back and the chest not
+cramped. If the shoulders are allowed to come forward the exercise is
+valueless. (See Fig. 7.)
+
+[Illustration: FIG. 7.--ARMS REACH]
+
+
+Arms Bend (Ready-Bend!)
+
+In this position the arms are bent at the elbows, with the hands
+partially clenched, and brought up about to the point of the shoulders.
+The shoulders are held back firmly and the neck is pressed against the
+collar, while the chest is arched (Fig. 8). From this position the
+following movements are made with the hands clenched: Arms Cross
+(Ready-Cross)![1]
+
+[Illustration: FIG. 8.--ARMS BEND]
+
+A good exercise in rhythmic time may be developed by going through the
+following round of movements: "Arms Bend, Arms Cross, Arms Bend, Arms
+Stretch, Arms Bend, Arms Reach, Arms Bend, Arms Down."
+
+
+Body Prone (Ready-Bend!)
+
+Assuming the position of "Neck Firm," press the hands against the back
+of the neck and bend body at the waist forward, at the same time keeping
+the head in line with the spinal column and the eyes up; then back
+again to the erect position. (See Fig. 6a, Chapter XI.)
+
+This gives excellent exercise for the muscles of the neck, and, if
+performed slowly, some exercise for the back.
+
+Assuming the same position of "Neck Firm," bend the body slightly at
+the waist. This exercise should not be carried to an extreme, especially
+in the case of men who have reached middle age. In the "Daily Dozen"
+this is called "Grasp."
+
+
+Balancing (Ready-Balance!)
+
+Assume the position of "Attention," then, standing on the right foot and
+keeping the knees straight, advance the left foot forward about two feet
+from the ground. Hold this position while balancing on the right foot,
+then back to "Attention" again. (See Fig. 9.)
+
+[Illustration: FIG. 9.--BALANCING]
+
+Make the same motion, standing on the left foot. Now standing on the
+right foot, advance the left foot and, instead of bringing it to the
+ground, swing it back and extend it at the same height to the rear,
+still balancing on the other foot. Hold this position for a moment.
+After some practice this movement can be executed by standing on one
+foot and putting the other leg first forward and then back for several
+times.
+
+This exercise gives control over the muscles of the leg and balancing
+powers, and increases the ability to adjust the muscles so as to
+maintain the equilibrium.
+
+
+Stride Position (Ready-Stride!)
+
+This position calls for the separation of the feet sideways about a foot
+and a half apart (Fig. 10). Now assume the "Arms Cross" attitude, and
+then, turning the body at the hips, bring first the right hand down to
+touch the floor, at the same time bending the right knee and keeping the
+left knee straight. Come back to the regular position again.
+
+[Illustration: FIG. 10.--STRIDE, FIRST POSITION]
+
+Now bend the left knee, put down the left hand and touch the ground,
+turning the body at the hips. (See Fig. 11.)
+
+[Illustration: FIG. 11.--STRIDE, FINAL POSITION]
+
+In both of these movements keep the other arm extended backward. This
+produces a graceful exercise which is excellent work for the muscles of
+the body and shoulders. In the "Daily Dozen" this is called "The Weave."
+
+Assuming the "Stride Position," advance the right foot about a foot;
+then, with the arms in "Cross" position once more, bend the forward knee
+and touch the ground with the hand, at the same time keeping the other
+arm extended backward.
+
+Reverse this.
+
+This movement is also excellent for the muscles of the body and back.
+
+
+Wall Balance (Ready-Bend!)
+
+Stand sideways to the wall about two feet and a half away; now extend
+both arms in the "Cross" position, and then lift the foot that is
+farthest away from the wall and lean over until the extended fingers of
+the other hand touch the wall; push back into original position. Move
+out a little farther from the wall and repeat. Do this until the
+distance is as far as can comfortably be recovered by pushing the hand
+against the wall.
+
+Reverse this exercise, so as to do it with the other arm.
+
+This is an excellent workout for the shoulder muscles as well as for the
+forearms, and gives some exercise to the body.
+
+
+Stepping (Ready-Step!)
+
+Standing erect at "Attention," step to the right with the right foot
+about six inches, merely touching the toe to the ground, and bring the
+foot back to the "Attention" position.
+
+The object of this movement is to give control of the muscles of the leg
+in addition to the balancing of the body. Care should be taken to keep
+the body absolutely motionless while the exercise is in progress. The
+toe is only touched to the ground and the foot is brought immediately
+back into position.
+
+This movement has a quieting effect after more violent exercising. It
+can be done either sideways, forward, or back.
+
+
+Running in Place (Mark Time--March!)
+
+Beginning with "Marking Time!" Now raise the feet alternately from the
+ground, a little higher each time, until the knees come up practically
+to a level with the waist. Then perform this same motion on the toes and
+shift into a run while still holding the same position--that is, while
+going up and down on the toes. Men who have considerable weight around
+the waist-line should place their hands on the abdomen when performing
+this exercise.
+
+
+Body-turning (Ready-Cross! Ready-Turn!)
+
+This movement consists in turning the body at the hips while keeping the
+feet and legs in the original position. It may be done from almost any
+of the positions already outlined, and is moderate work for the muscles
+of the waist. Do it first with the arms in "Cross" position, turning to
+the right as far as possible; then back to the "Front," or original,
+position; then to the left as far as possible, and back to the "Front,"
+or original, position, taking pains that the turning is executed above
+the hips while the legs and feet hold their original position. A more
+pronounced method is given in the "Daily Dozen" in "Wave" and "Weave."
+
+
+Heel-raising (Ready-Rise!)
+
+Standing on both feet at "Attention," raise the heels, and hold the
+position for a moment; then drop the heels again. Repeat this.
+
+Now, standing in "Stride Position," go up onto the toes again. Drop the
+heels and repeat.
+
+This is an excellent exercise for the muscles of the calf.
+
+
+GROUP EXERCISES
+
+No. 1. Attention! (or "Hands!")
+
+Hips: Same position, but hands on hips, elbows back.
+
+Neck (or "Head"): Same position, but hands on back of neck, elbows back.
+
+Cross: Same position, but arms extended full length out from body,
+palms down.
+
+Grind: Maintaining the "Cross" position, turn palms up, and then make
+ten circles with hands, the diameter of the circle to be one foot (Fig.
+12). In doing this keep the arms horizontally out from the body, and on
+the backward sweep try to make the shoulder-blades almost meet at the
+back. (See Fig. 4, Chapter XI.) Rest ten seconds. Deep breathing with
+hands on hips.
+
+[Illustration: FIG. 12.--"GRIND," SHOWING HOW THE PALMS OF HANDS ARE
+TURNED UP IN THIS EXERCISE]
+
+
+No. 2. Attention!
+
+Stretch: Lift arms straight up above head, palms out.
+
+Reach: Bring arms down, extending them straight out in front. Palms in,
+but keep shoulders back.
+
+Fling: Bend elbows out and bring hands in to chest, palms down. Then to
+"Cross," back to "Fling" again, and so on ten times. (See Fig. 13.)
+
+[Illustration: FIG. 13.--FLING. CORRECT POSITION]
+
+Wave: Assume "Reach" position. Now bend the arms sharply at wrists and
+just let the fingers interlock. Bring the inside of elbow close to head,
+keeping head up. Then, by turning the body at the hips and keeping the
+back straight, cause the hands to make a complete circle of the diameter
+of a foot (Fig. 14). Do this five times, and then reverse for five
+times. (See Fig. 12, Chapter XIII.) Rest ten seconds. Then deep
+breathing, lifting arms on inhalations and crossing them on exhalations.
+
+[Illustration: FIG. 14.--WAVE. EXCELLENT DEMONSTRATION]
+
+
+No. 3. Attention!
+
+Stride: Separate the feet by taking a step to right, bringing the feet
+about eighteen inches apart.
+
+[Illustration: WEAVE--Common fault of not keeping shoulders and arms in
+line.]
+
+Weave: Turn the body at the hips while keeping the arms horizontally
+extended and bending the right knee slightly. Bring the right hand down
+to the ground midway between the feet and let the left arm go up,
+keeping its horizontal position from the body, the spine doing the
+turning. Hold this position five seconds; then up to "Cross" position
+and turn the body the reverse way, bending left knee and bringing left
+hand to ground. Hold five seconds, then up. Repeat five times for each
+hand. (See Fig. 14, Chapter XIII.)
+
+Curl: From "Cross" position, clench the fists and bring arms in slowly
+to the side and up into the armpits, at the same time bending the body
+and head backward (Fig. 15). The fists should be clenched and the wrists
+bent, bring the hands in toward the chest, the elbows out, and inhaling.
+(See Fig. 9, Chapter XII.)
+
+[Illustration: FIG. 15.--"CURL" POSITION. EXCELLENT DEMONSTRATION EXCEPT
+THAT THE ELBOWS SHOULD BE THROWN BACK]
+
+Forward: From the above position, gradually bring the body up to an
+erect position, extending the hands to a "Reach" position, and slowly
+bend the body forward at the hips, exhaling at the same time, and
+letting the hands go back past the hips and as high behind the back as
+possible, keeping the head up and the eyes looking directly forward, not
+down. Go down about to the level of the wrist, then back to "Cross"
+position again, and repeat this backward and forward movement five
+times.
+
+
+No. 4. Attention! (Cross-Crawl!) Assume the "Cross" position.
+
+Crawl: While still keeping the neck back, the chin, and the chest
+arched, slowly lift the right hand and arm until it points directly
+upward, then curl in right arm over the head, at the same time dropping
+the left shoulder and sliding the left hand and arm down along the side
+of the left leg until the fingers reach directly to the knee, or as far
+as comfortable. Now come back from this position. (See Figs. 7 and 8,
+Chapter XII.) "Cross" once more and raise the other arm in similar
+fashion. Repeat this five times on each side.
+
+
+No. 5. Attention! (Cross-Crouch!)
+
+Crouch: Assume the "Cross" position of the arms and "Stride" stand, feet
+about eighteen inches apart. Now, keeping the head up and the neck back
+and back straight, bend the knees and come down slowly, not too far
+(Fig. 16), until fully accustomed to it, and up again. Repeat this five
+times. (See Fig. 10, Chapter XII.)
+
+[Illustration: FIG. 16.--"CROUCH," SHOWING ERECT POSITION OF BODY AND
+BACK]
+
+
+No. 6. Attention!
+
+Heel-raising: Lift the heels from the floor, maintain the position on
+the toes for a second, then back onto the heels once more. Repeat some
+ten times, then take the "Stride" stand and repeat ten times in this
+position.
+
+
+No. 7. Attention!
+
+Wing-work: Raise the arms to the "Cross." Then lift arms straight over
+head, inhaling; then, bending body forward and keeping the neck
+straight, swing the arms backward at the shoulder, exhaling, and come
+forward until the body is about level with the waist; then up again
+(Fig. 17). Picture the arms as looking like a bird's wings. Repeat this
+five times in each direction. (See Figs. 15, 15a, Chapter XIII.) Final
+deep breathing, with arm lifting as before.
+
+[Illustration: FIG. 17.--"WING" POSITION, ALSO BACK POSITION OF "CURL."
+FACE SHOULD, HOWEVER, BE TURNED UP]
+
+
+FOOTNOTES:
+
+[Footnote 1: This is the same movement as in the ordinary "Cross"
+position, except that the hands are kept clenched.]
+
+
+
+
+CHAPTER VI
+
+
+A TEN-DAY PROGRAM
+
+
+FIRST DAY
+
+Attention!
+
+  Hips Firm
+  Neck Firm
+  Arms Bend
+  Arms Cross
+  Arms Stretch
+  Arms Reach
+  Mark Time
+  Mark Time on Toes
+
+Attention!
+
+  Stepping
+  Heels Raise
+  Deep Breathing (At "Arms Stretch")
+
+Hike or Outdoor Work
+
+Walk half-mile on level, each man at his own stride.
+
+[Illustration: CORRECT POSITION OF NECK AND SHOULDERS IN ALL REACH
+EXERCISES]
+
+Walk in pairs--column of twos; the shorter men should be in front.
+
+
+SECOND DAY
+
+Attention!
+
+  Hips Firm
+  Neck Firm
+  Body Prone
+  Hips Firm
+  Stride Stand
+  Body Bend (Side to left and right)
+
+Attention!
+
+  Arms Bend
+  Arms Cross
+  Balancing (On one foot--to right and left)
+  Arms Stretch
+  Mark Time
+  Mark Time on Toes
+
+Attention!
+
+  Heels Raise
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Walk three-quarters of a mile, column of twos, keeping step. Starting at
+command, "Forward--March!" beginning with left foot. Leader calls
+"Company--Halt!" three or four times, and then "Forward--March!" again.
+Leader commands occasionally, "Change Step--March!"
+
+
+THIRD DAY
+
+Attention!
+
+  Arms Bend
+  Arms Cross
+  Stride Stand
+  Turn Body (On hips--right and left)
+
+Attention!
+
+  Neck Firm
+  Body Prone
+  Body Backward Bend
+
+Attention!
+
+  Balancing (On one foot--to right and left)
+  Mark Time
+  Mark Time on Toes
+  Stride Stand
+  Heels Raise
+  Deep Breathing
+
+Hike or Outdoor Work
+
+[Illustration: STOOPING. INCORRECT POSITION, LETTING THE HEAD FALL
+FORWARD]
+
+Walk a mile, column of twos, keeping step. Last half-mile command men to
+stand up and keep their necks pressed back against their collars, chins
+in.
+
+
+FOURTH DAY
+
+Attention!
+
+  Arms Bend
+  Arms Stretch
+  Palms Front
+  Bring Arms Downward and Backward
+
+Attention!
+
+  Arms Bend
+  Arms Cross
+  Balancing (On one foot--to right and left)
+  Stride Stand (Foot advanced)
+  Bend Knee and Touch Floor with Hand (Right and left)
+  Mark Time
+  Mark Time on Toes
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Walk a mile, marching step, column of twos, shorter men in front, but
+try to get them up to a thirty-inch stride. Make a portion of the march
+slightly up-hill, and last half-mile with necks back, chin in, chest
+out.
+
+[Illustration: Letting shoulders come forward; common fault]
+
+[Illustration: Incorrect position of neck and shoulders; very common
+fault]
+
+[Illustration: ARMS BEND] FIFTH DAY
+
+
+Attention!
+
+  Arms Bend
+  Arms Cross
+  Shoulder-grinding (Moving hands in circle and backward)
+
+Attention!
+
+  Stride Stand
+  Arms Cross
+  Balancing (On one foot--to right and left)
+  Crouch (Quarter-bend)
+  Mark Time
+  Mark Time on Toes
+  Faster
+
+Attention!
+
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Walk a mile and a quarter, column of twos. Insist on thirty-inch stride,
+but put shorter men in front. Make a little stiffer grade. No more
+talking in ranks. Insist upon necks back, chins in, and chests out all
+the way.
+
+
+SIXTH DAY
+
+[Illustration: STOOPING. INCORRECT POSITION, LETTING THE BACK BOW UP AND
+SHOULDERS DROP]
+
+Attention!
+
+  Arms Bend
+  Arms Wing
+  Arms Fling
+  Arms Cross
+  Shoulder-grinding
+
+Attention!
+
+  Stride Stand
+  Arms Cross
+  Balancing (On one foot--to right and left)
+  Body-turning
+  Crouch (Quarter-bend)
+
+Attention!
+
+  Mark Time
+  Mark Time on Toes
+  Faster
+  Running in Place
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Bring men into company line and "count off." Explain "squad" formation.
+March mile and a quarter in column of squads. Take a stiffer grade. No
+talking in ranks. Keep to thirty-inch stride and give it a regular beat.
+No sloppiness. Make it a firm, steady march, and keep urging the men to
+breathe deeply and steadily.
+
+
+SEVENTH DAY
+
+
+Attention!
+
+  Right Face
+  Left Face
+  About Face
+  Repeat
+
+Attention!
+
+  Balancing (On one foot--to right and left)
+  Stride Stand
+  Heel-raising
+  Body-bending Sideways
+  Mark Time
+  Mark Time on Toes
+  Faster
+  Running in Place
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Company formation. Count off. "Squads Right--March!" Mile and a quarter.
+Silence in ranks. Erect carriage. Hips back. Deep breathing. Steady
+thirty-inch stride. Stiff incline. No lagging, but take it much the same
+as on the level. On the way, in some five minutes after the grade has
+been covered, give them "Double Time" for about twenty steps.
+
+[Illustration: EFFECT OF THESE EXERCISES, SHOWING EVEN MUSCULAR
+DEVELOPMENT]
+
+
+EIGHTH DAY
+
+Attention!
+
+  Right Face
+  Left Face
+  About Face
+  Repeat
+
+Attention!
+
+  Arms Cross
+  Balancing (On one foot--to right and left)
+  Stride Stand
+  Crouch (Quarter-bend)
+
+Attention!
+
+  Arms Cross
+  Arms Stretch
+  Palms Front
+  Bring Arms Downward and Backward
+  Mark Time
+  Mark Time on Toes
+  Faster
+  Running in Place
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Company formation. Count off. "Squads Right--March!" While marching
+explain to them "To the Rear--March," and have them do it three or four
+times. Distance mile and a half, with same hill work as before. Give
+them "Double Time" for twenty steps twice during the march.
+
+
+NINTH DAY
+
+Attention!
+
+  Forward--March (Three steps and come to "Attention!")
+  Same Steps Backward
+  Same Steps Sideways
+  Make Complete Square (Three steps forward, three to the right,
+    three backward, and three to the left)
+  Hips Firm
+  Neck Firm
+  Body Prone
+  Body Backward Bend
+  Body Sideways Bend
+  Mark Time
+  Mark Time on Toes
+  Faster
+  Running in Place
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Get some bars of iron, one inch in diameter and three feet long. They
+should cost fifty cents apiece, and weigh about eight pounds. Give half
+the company these bars to carry, and at the middle of the hike transfer
+them to the other half to bring home. Distance mile and a half. No
+"Double Time." Carry the bars by the middle in the hands, and then for a
+time behind the back and through the elbows, with the hands in front.
+
+
+TENTH DAY
+
+Attention!
+
+  Arms Cross
+  Body and Knee Bend, turning on Hips and touching Floor with Hand
+    (First one and then the other. The right hand on bending right knee
+    and the left hand on bending left knee).
+
+Attention!
+
+  Hips Firm
+  Neck Firm
+  Body Prone
+  Body Backward Bend
+
+Attention!
+
+  Stride Stand
+  Arms Cross
+  Balancing (On one foot--to right and left)
+  Crouch (Quarter-bend)
+
+Attention!
+
+  Mark Time
+  Mark Time on Toes
+  Faster
+  Running in Place
+
+Attention!
+
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Carry bars, distance mile and a quarter, every man carrying his bar all
+the way. "Double-time" them once during march for twenty steps. Insist
+on erect carriage all the way, with neck back against collars.
+
+
+
+
+Part II
+
+THE DAILY DOZEN
+
+A CONDENSED SYSTEM OF EITHER GROUP OR INDIVIDUAL SETTING-UP EXERCISES
+
+
+
+
+CHAPTER VII
+
+
+We may now consider the question of time-saving for those who may be
+obliged to largely forego pleasurable exercise and who yet desire to
+keep fit and well in spite of this deprivation.
+
+There are two divisions in this class, as may be shown in the case of
+the present world war. The first class embraces all the men in active
+service, with two subdivisions--officers who are over forty and officers
+and privates who are under that age. The second class comprises the men
+(and women, too, for that matter) who, unable to do service at the
+front, must support the troops in various ways behind the lines. It is
+said that it takes five men behind the line to support one man at the
+front, and, judging from the pressure that already has come upon our
+people, this is manifestly not an incorrect statement. These reserves
+must be kept in good physical condition, and with this end in view the
+writer has prepared a modified form of setting-up exercises which has
+been tested out with large numbers in actual practice.
+
+These exercises are intended to prepare the younger men for the more
+strenuous training which they are to undergo later; in the case of the
+older men, they are to be used before entering upon the ordinary day of
+business routine. After a great deal of study a system has been devised
+which answers the needs in both cases; it is not too strenuous for the
+older men, and it will add suppleness, vitality, and endurance to the
+physical assets of the younger men.
+
+
+A MODERN PHYSICAL SYSTEM
+
+We know how, in the stress of affairs brought about by war, not only
+individuals, but nations are suddenly awakened to the fact that what
+may have been good enough even a year ago is antiquated and out of date
+to-day. Under the pressure of war we are driven, whether we wish it or
+not, to put to immediate test virtually every fact of our daily lives.
+We find that almost every machine and well-nigh every method may be
+improved--in fact, that it must be improved.
+
+Boats, aeroplanes, guns, industrial processes, even the actual business
+of living itself, all are being submitted to the test of emergency and
+are being made over upon new lines. So it is with our setting-up
+exercises. We can no longer afford to waste time or motion or effort. We
+are teaching on an intensive scale and we must take nothing out of a man
+in preparation; rather we must add to his store of vitality and energy.
+Perhaps we find that the routine of his ordinary work will strengthen
+sufficiently his legs and arms. This is astonishingly true. What we must
+now do is to supple him, to quicken his co-ordination, to improve his
+poise, and to put his trunk and thorax into better shape. We must give
+him endurance, quickness of response, and resistive force. This,
+therefore, being our problem, we eliminate the arm and leg exercises and
+go directly for the trunk and thorax. We must quicken co-ordination and
+improve the man's rapidity of response to command. And standing out
+above all is this major principle: "No vitality should be taken out of a
+man by these setting-up exercises; he should not be tired out, but
+rather made ready for the regular work of the day."
+
+
+OUT-OF-DATE IDEAS
+
+This war in which we are engaged has brought to our people some
+all-compelling truths. And the greatest of these is that our men, the
+flower of our racial stock, are deficient physically when put to the
+test before examining-boards. When one sees some two thousand men
+examined by draft boards to secure two hundred men for our army, as
+happened in some cases, when one reads that in a physical examination
+for the sanitary police force in Cleveland thirty-seven out of
+forty-two women passed and only twenty-two men out of seventy-two, one
+is ready indeed to believe that we have failed to produce men who can be
+called upon when the need arises to defend our country.
+
+[Illustration: INCORRECT POSITION, SHOWING HOW MOST MEN SLACK IN SWEDISH
+EXERCISES BY LETTING THE BACK BEND]
+
+Our athletic sports have produced the right spirit, as the rush of
+athletes to the service has shown. But our calisthenics, our general
+building-up exercises have apparently failed in the physical development
+of our youth. They are antique. Permit me to illustrate. Only recently
+Professor Bolen, the authority on Swedish exercises, died and left
+behind him the record of his work. After twenty-five years of study he
+had decided that setting-up exercises were unnecessary in the case of a
+man's legs or arms or pectoral muscles, and that the attention
+should be devoted to the trunk--that is, to the engine itself.
+
+
+OLD-TIME FALLACIES
+
+Here is what was once considered to be a reasonable morning "setting-up"
+exercise, and which, if coupled with a five-mile rapid walk and hopping
+first on one foot and then on the other for a half-mile, would prepare a
+man for his day's work.
+
+     On rising, let him stand erect, brace his chest firmly out, and,
+     breathing deeply, curl dumbbells (ten pounds each for a 165-pound
+     man) fifty times without stopping. Then placing the bells on the
+     floor at his feet, and bending his knees a little and his arms none
+     at all, let him rise to an upright position with them fifty times.
+
+     After another minute's rest, standing erect, let him lift the
+     bells fifty times as far up and out behind him as he can, keeping
+     the elbows straight and taking care, when the bells reach the
+     highest point behind, to hold them still there a moment.
+
+     Next, starting with the bells at the shoulders, let him push them
+     up high over the head and lower them fifty times continuously.
+
+Is it any wonder that we abandoned such "setting-up"?
+
+Again, it was pointed out how, by special exercises, a man might
+increase his biceps two or three inches in a year and the calves of his
+legs an inch or two! Now what was the average man to do this for? What
+was the object? To admire himself in the mirror? Or did he intend to
+make of himself a professional weightlifter? Practically the only real
+good in all this was the deep breathing, and that would not be lasting
+except in so far as a part of the exercises tended to open up the chest.
+How many of us have heard that fairy-tale that if we practised deep
+breathing for a few minutes daily our lungs would acquire the habit and
+we should continue it unconsciously when seated at our desks!
+
+
+A PERFECTLY USELESS STUNT
+
+Just to show what we are _not_ attempting to do, here is a quotation
+illustrating perfectly the old-fashioned idea that health depends upon
+extraordinary muscular development:
+
+     At our suggestion he began practising this simple raising and
+     lowering of the heels. In less than four months he had increased
+     the girth of each calf one whole inch. When asked how many strokes
+     a day he averaged, he said that it was from fifteen hundred to two
+     thousand, varied some days by his holding in each hand, during the
+     process, a twelve-pound dumbbell, and then only doing one thousand
+     or thereabouts. The time he found most convenient was in the
+     morning on rising, and just before retiring at night. The work did
+     not take much time; seventy strokes a minute was found a good
+     ordinary rate, so that fifteen minutes at each end of the day was
+     all he needed.
+
+We new recognize how silly are such exercises taken for the mere sake of
+adding an inch or two to an already serviceable muscle.
+
+
+PENNY-WISE AND POUND-FOOLISH
+
+It is poor gymnastics when the main object is to expend a certain number
+of foot-pounds of energy to secure increase in cardiac and pulmonary
+activity, without care being taken that these organs are in a favorable
+condition to meet the increased demand put upon them. It is poor
+gymnastics if we desire to astound the world by nicely finished and
+smoothly gliding combinations of complex movements fit to be put into
+the repertoire of a juggler, or by exhibitions of strength vying with
+those of a Sandow, if we do not take into consideration the effects upon
+the vital functions.
+
+"Look at these fellows," said the physician, "built like giants and
+rotten inside!" True, he was speaking of a lot of big negroes, but he
+found the same condition in others--men with stiff muscles and slow
+movements, men with shoulders pulled forward and no chest expansion,
+breathing wholly with their abdomens. As he put it, "Those men will
+to-morrow be the recruits for another army, the one which fills the
+tuberculosis hospitals."
+
+
+NATURE'S PROCESS
+
+What we want is suppleness, chest expansion, resistive force, and
+endurance; and these do not come from great bulging knots of muscle nor
+from extraordinary feats of strength. Rapid shifts from severe training
+to a life of ease and indulgence is not Nature's process. It is not the
+way in which she carries on her work. Every step she makes is a little
+one. She seems never to reckon time as an essential in her economy. We
+should heed the lesson. The man who eats, drinks, and neglects all care
+of himself for a year, and then rushes madly into a period of severe
+physical exercise and reduction, may at the end of the month, if he
+possesses sufficient vitality, come out feeling fine. But if he repeats
+the process of letting himself go, Nature puts on the fat more and more
+and a second severe reduction becomes necessary. And it is only a
+question of time as to the exhaustion of any man's vitality through
+these extremes.
+
+
+TIME THE GREAT ELEMENT
+
+Any one who has had the opportunity of talking with the men in authority
+who are bearing the burden of fitting a nation for the present emergency
+cannot fail to be impressed with the fact that time is the great
+element. We must really prepare our men, we must make them fit in the
+shortest space of time that will accomplish the result. And we must
+conserve our man-power. It is no longer a question of putting on such
+severe work as shall weed out all but the physical giants; we are not
+trying (as seemed to be the idea in the first Plattsburg camps, before
+the war) to make the going so stiff as to leave us only 50 per cent. of
+hardened men. We want every man who can be brought along rapidly into
+condition, and not the strongest only. Hence the problem takes on a new
+phase.
+
+We all recognize that the quality and previous training of the men this
+country is sending into service have a very potent bearing upon the
+length of time required to make fighters of them. For, after all, the
+man whose training and discipline have been along a kindred line becomes
+serviceable much earlier than the man who has to acquire the necessary
+spirit and quality. No one who has listened to the coaches of our
+various college teams, or who has read either the preliminary prospects
+of a game or the account of it afterward, but must have been impressed
+with the continual repetition of emphasis upon the "fighting spirit."
+
+Hence, when our athletes flock almost _en masse_ to the colors, it means
+that we are enlisting a large number of picked men who have been in
+training both mentally and physically, and who, under discipline, will
+make obedient, courageous, and enthusiastic fighters. But a large number
+of these have been out of college or out of strenuous athletics a year
+or two, or longer, and they need physical conditioning to get back.
+
+There is thus a new idea of considerable importance involved in these
+condensed setting-up exercises. For the world does move, and those who
+thought themselves up to date on boats, aeroplanes, drill, and the like
+have found even within a year that they must make acquaintance with
+advanced theories and new and improved methods.
+
+
+ESSENTIAL PRINCIPLES
+
+Probably the most vital point is that the setting-up exercises should
+not "take it out of the men." If we find a man exhilarated and made
+eager to work at the end of his setting-up we have accomplished far more
+than if we tire him out or exhaust any of his store of vitality. If, in
+addition to this, we can reduce the amount of time occupied in these
+setting-up exercises and yet obtain results, we have saved that much
+more time for other work.
+
+Because they did take it out of the men, the old-time conventional
+setting-up exercises were shirked and the leaders were unable to detect
+this shirking; men went through the motions, but slacked the real work.
+
+Furthermore, all these systems tended to take a longer period of time
+than was necessary to accomplish the desired results, and made "muscle
+bound" the men who practised them.
+
+It has been found in sports and athletic games that over-developed
+biceps, startling pectoral muscles, and tremendously muscled legs are a
+disadvantage rather than an advantage. The real essential is, after all,
+the engine, the part under the hood, as it were--lungs, heart, and
+trunk. Finally, if we give a man endurance and suppleness he becomes
+more available in time of need.
+
+Another point of equal importance is that the setting-up exercises
+should be rendered as simple as possible. If we are obliged to spend a
+considerable period of time in teaching the leader so that he can handle
+setting-up exercises, extension of the number of leaders is rendered
+increasingly difficult. If, therefore, we can make this leadership so
+simple that a long course of instruction is not necessary, we save here,
+in these days of necessarily rapid preparation, a very material amount
+of time.
+
+Still, further, it is found that many of the present setting-up
+exercises made an extraordinarily wide variation of effort between heavy
+and light men. The light man would put in only a small amount of
+muscular effort, whereas the heavy man, in the same length of time and
+under the same exercise, would be taxed far more than he could
+comfortably stand.
+
+Again, in the point of age, similar variations necessarily exist.
+Naturally it is out of the question to assume that the youth from
+eighteen to twenty-five and the man of fifty-five to sixty can take the
+same amount and the same kind of exercise. On the other hand, if we
+consider the work each is required to do in his daily routine, we can,
+so far as the setting-up exercises are concerned, bring the two points
+nearer together, especially if we regard these setting-up exercises in
+the proper light--a mere preparation for the more onerous tasks that are
+to follow.
+
+
+MODERN PHYSICAL EDUCATION
+
+Bearing all these points in mind, we test out the setting-up exercises
+so that we may obtain a set answering the following requirements:
+
+First--Reduce them to a period of eight or ten minutes once or twice a
+day.
+
+Second--Make them simple for leaders to learn.
+
+Third--Eliminate movements that, on account of the daily work, are
+unnecessary.
+
+Fourth--Render them more difficult of evasion or shirking.
+
+Fifth--Direct them specifically in the line of increased resisting
+power, endurance, and suppleness.
+
+Sixth--Make them of value in establishing co-ordination, muscular
+control, and more prompt response to command.
+
+Seventh--Equalize them for use by both heavy and light men.
+
+Eighth--Select the exercises in such a way that the set may be of
+nearly equal value to both enlisted men and officers, as well as to
+executives behind the lines.
+
+
+SLACKING IN SETTING-UP DRILLS
+
+Many of us have seen setting-up drills of various kinds. Moving pictures
+of such drills show in a very striking way how much of the work not only
+could be slacked, but _is_ being slacked right along. In fact, high
+officers in our service have become so disgusted with the setting-up
+exercises as to consider abandoning them altogether. In some stations or
+cantonments a great many men were tired out with the setting-up
+exercises; so much so that they had neither life nor vitality for some
+little time for other work. For the sake of illustration, let us
+examine one particular movement. It consists of the men lying flat on
+the ground or floor; then, with straight back, lifting themselves by the
+arms; finally, giving a jump with the arms and clapping the hands
+together once, and then coming back to the original position. The
+non-commissioned officer who was leading this exercise weighed about 138
+pounds. It is easy to imagine the contrast between his doing this stunt
+and a heavy man of 180 or 190 pounds attempting it.
+
+It is unnecessary to describe in detail the parts of the setting-up
+exercise which tend to develop members which are already pretty
+thoroughly exercised in the daily routine of work and drill. The average
+man of the service needs expansion of chest capacity, which adds to his
+resistive power; a stronger, better-developed back; and suppleness and
+quickness and mobility of trunk. To develop these qualities we must have
+exercises which may be continued on board ship or near the front, and
+which can be carried on without apparatus.
+
+[Illustration: LEG-RAISING]
+
+[Illustration: SIDE-FALLING. THIS ARM AND BODY WORK PLACES A HANDICAP ON
+A HEAVY MAN]
+
+The ordinary system of setting-up exercises has been growing out of
+favor for some time. Athletic trainers have come to look with
+considerable suspicion upon the gymnasium-made candidate with big biceps
+and large knots of muscles. It was also found that, outside of
+weight-lifting and inordinate "chinning" and apparent great strength on
+the parallel bars, these men were not so valuable as the lesser muscled
+but more supple candidates. To put it briefly, it was found in actual
+practice that what was under the ribs was of more value than what lay
+over them.
+
+
+A CALL FOR WORK THAT WILL COUNT
+
+Even at the risk of repetition, some facts should be driven home.
+
+We are now working under conditions that should especially emphasize the
+fact of time-saving. We must take ourselves seriously, whether we are in
+the lines or behind the lines.
+
+In the eight million men in this country between the ages of forty-five
+and sixty-four are the country's greatest executives and financiers. We
+can no longer give these executives and financiers two months in the
+South in the winter and a long summer vacation. We can no longer let a
+Plattsburg camp be a strenuous sifting out, a mere survival of the
+physically fittest. We need every man whom we can make available, and we
+need him with his vitality fully preserved and his endurance appreciably
+heightened. Some are stronger, naturally, than others. In football
+parlance we are no longer trying to pick a team out of a squad of two
+hundred men; we are trying to get a hundred and seventy-five out of the
+two hundred that can stand a fair pace and have enough left to fight
+with when they get there. Any one who has been in touch with affairs in
+Washington, any one who has been engaged in our munition-plants and in
+our factories, any one who has worked upon Liberty Bond drives or Red
+Cross fund-raising, knows that if we are to support our boys on land and
+sea, these men who are trying to solve the problems of executive
+management, and who have the task of raising funds in thousandfold
+increased volume, must be also carefully conserved. For, after all, even
+though we spell Patriotism with a capital P and Government with a
+capital G, even though army and navy orders take precedence, there is
+one great mistress of all, Dame Nature! And when she taps a man on the
+shoulder and says, "Quit!" that man stops; and when he offers the excuse
+that he has done it out of patriotism and loyalty she merely says: "I
+don't care why you did it, you have finished!" And there is no appeal to
+Washington from her verdict.
+
+
+THE BIG PROBLEM
+
+We shall soon hear the call for more men, men to fight and men to
+support the men who fight. The game is on. We are all in it now, either
+on the field or on the side-lines. We need to train for it fast and we
+have no time to waste. For, after all, it is condition that tells. It
+is the man who can stay, who can work at highest efficiency, and who can
+hold out the longest who is going to be most valuable. If we save even
+ten minutes a day in the setting-up exercises, we save, with a hundred
+thousand men, 16,666 hours daily toward perfecting their other
+knowledge. If we can make an able officer or a competent executive last
+a year longer or even six months under the increased strain, it gives us
+a year or six months more in which his understudy can gather the
+necessary experience to take up his task.
+
+[Illustration: ARM AND BODY WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN]
+
+[Illustration: ALTERNATE LEG-RAISING]
+
+Millions of our youth are going out to fight, but disease and exhaustion
+will kill more of them than will the guns of the enemy. Thousands of men
+of the best brain-power in this country are going into committee-rooms
+and conferences every day from nine in the morning till twelve at night
+to devise better and more efficacious means of stopping the progress of
+the Hun. If these men's brains are of value, and we know they are, then
+the more clearly they act and the longer they last, the better for the
+country.
+
+
+THE NEED FOR A CONDENSED SYSTEM OF CALISTHENICS
+
+The demonstration, with a group of busy business executives and
+professional men, of the possibility of physical fitness at a small
+expenditure has been already mentioned. This idea has spread and many
+units of the Senior Service Corps have been organized. The writer's
+services were later on drafted into national work. At the call of the
+Secretary of the Navy, he was asked to take a position on the Naval
+Commission to develop athletic sports and games and physical fitness in
+our men at the various naval stations. In one week alone requests came
+from over four hundred communities to establish units of this work among
+business and professional men. Finding that it was impossible to answer
+all these calls, the writer devoted himself personally to a class in
+Washington, consisting of several Cabinet members, officials of the
+Federal Reserve Board, and others, and these men profited extremely from
+the work. But this should be done on a far larger scale.
+
+The Hon. Daniel C. Roper, who was a member of the original class in
+Washington, requested the writer to come down and spend a month or six
+weeks in Washington, to organize drill groups in the various
+departments, several of them, like the Department of the Interior,
+having received requests to the number of three hundred or four hundred
+from men who wished to make themselves better fit physically for the
+work of these strenuous days. This, together with the demands from so
+many communities throughout the country, show that we are all now awake
+to the necessity of this cardinal feature of the nation's welfare, the
+physical fitness and stamina of its youth and men. This new gospel
+cannot be spread by one individual missionary, although there is little
+doubt that, wherever the story is told, thousands of our overworked and
+under-exercised men are glad to avail themselves of the opportunity.
+
+[Illustration: EXTRA LEG WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN]
+
+This is the reason why the author has been led to devise a set of
+exercises that can be put in small compass, as regards both instruction
+and time required. Here follows a brief syllabus of the plan, in the
+hope of placing it within reach of men who can afford but little time
+for anything outside of their pressing office duties. We can no longer
+take delightful vacations of indefinite length to restore our waning
+vitality. The country needs every man and needs him at the best of his
+power.
+
+
+A REASONABLE PROGRAM
+
+No matter how driven a man may be, it seems only reasonable to think
+that he should be able to spend ten minutes twice a day on a condensed
+system, or setting-up exercise, adding to it an outdoor walk of half an
+hour. By this means he can keep himself physically fit to bear the
+burdens which are falling more and more heavily upon the shoulders of us
+all. The men who are going to the front first should have every chance
+of conserving their vitality and increasing their resistive forces.
+Those of us who must do work behind the lines should be kept equally fit
+for that larger work without which the machine must inevitably break
+down. The method is scientific and it has been tested on men of all ages
+from eighteen to seventy. It embodies the elimination of all wasted
+effort and concentration upon points of approved and essential worth. It
+is as much a man's duty to make himself fit and to keep himself in that
+condition as it is to carry on any other part of his work. This method
+should be adopted not only in every department at Washington, but
+throughout the country; it should be taught in our schools and colleges,
+and so thoroughly that never again in a world-wide crisis shall we find
+ourselves physically unprepared.
+
+
+
+
+CHAPTER VIII
+
+
+Vacillation and doubt are poison to the nerves.
+
+This is the reason why it is advisable to teach co-ordination, prompt
+response to the command of the brain over the muscles, and the general
+sense of self-control which comes to a man when he has only to think in
+order to turn that thought into quick action. One of the penalties of
+the executive position is that, although the man begins as a disciplined
+private, when he goes up higher and gradually reaches the point where he
+gives commands only, and never has any practice in obeying them, he gets
+the habit of pushing buttons to make other people jump, while there are
+no buttons pushed to make him jump.
+
+
+WORRY AND FEAR
+
+Now as to worry. It has been said, and not untruly, that one of the very
+largest causes of worry is bodily weakness. And in more than a majority
+of cases this weakness comes from poor physical condition. A good
+digestion and proper elimination seem to make the organism move
+smoothly, not alone with muscles, but with nerves. Hence if we get the
+engine right, the lungs doing their duty, the skin acting as it should,
+and the bowels and kidneys taking off the waste products, we generally
+find a robust man, little given to that most expensive habit, "worry."
+
+Fear is the forerunner of illness.
+
+There is nothing quite so effective in producing a bad condition of the
+human system as fear, and this fear is what worry develops into; later
+it becomes pure, downright cowardice.
+
+Worry makes cowards. If a man has enough worry and anxiety, fear follows
+in its wake, and then the man becomes a mental and moral and often a
+physical coward.
+
+
+THE FATAL MISTAKE
+
+The average man, when he is pressed to overwork, thinks that by cutting
+out some of his exercise and devoting that extra time to his work he can
+accomplish more. There never was a greater mistake; in the long run this
+method is the most expensive of all. No factory manager would think of
+running his automatic machines twice as long with half the amount of
+oil, and yet that is just what the man is trying to do in this case. The
+result is that he gradually piles up the various toxic products within
+himself until self-poisoning is inevitable. All his organs struggle to
+eliminate these poisons, but, being given no assistance, they gradually
+become less and less efficient, and then begins the payment of the
+penalty, for Nature never forgives this kind of treatment. From a
+practical, useful running machine he retrogrades into something fit
+only for the scrap-heap. The history is the same in all cases, although
+it may be more or less prolonged. The discomfort, occasional slight
+illnesses, the gradual loss of effective thought and power to
+concentrate, lack of appetite, unreasonable temper, insomnia, nerve
+diseases, and perhaps a complete nervous and physical breakdown if the
+conditions are not recognized in time, are the varying punishments
+inflicted by Nature.
+
+[Illustration: ARCH WORK]
+
+I have referred to Nature's order, "You must earn your bread by the
+sweat of your brow." Almost every one, in these modern days of
+civilization, is earning his bread in some other way; well, he must make
+up for this by some kind of exercise or else Nature will surely take
+her toll. When men were earning their bread by the sweat of their brows
+they were not always sure of getting a surplus of it, and that was not a
+half-bad thing. In fact, it was far better for the race than present
+conditions under which so many men have given up physical work
+altogether. But instead of cutting down on their food they double up on
+it.
+
+
+SOMETHING OUT OF A BOTTLE
+
+The usual temporary panacea for these ills of the flesh is to get some
+so-called "specific" in the form of a medicine and gobble it
+religiously. Thousands of men and women, who are unwilling to take five
+or ten minutes' exercise two or three times a day, will swallow
+something out of a bottle on a spoon before each meal, with a splendid
+satisfaction and confidence. Perhaps temporarily it produces improved
+results. At any rate, it gives a sense of mental satisfaction, and that
+something stands off the trouble for a while. There is still another
+method which has some show of reason in it, although, after all, it does
+not compare with the wiser, saner course. A man or woman is persuaded
+that if he or she will only give up some particularly attractive
+self-indulgence the result will be increased health and vigor. For
+instance, there is a common belief that tea or coffee is the cause of
+many ills. Perhaps this is true, but the giving up of tea or coffee will
+never cure the ills that come from lack of exercise, loss of fresh air,
+over-eating, and over-indulgence. The mere fact that a person is giving
+up something that he likes does not make him immune to the penalties
+which he incurs day after day by other offenses against the laws of
+Nature.
+
+
+CONSERVING THE PRESIDENT'S HEALTH
+
+Rear-Admiral Carey T. Grayson, personal physician and health director to
+President Wilson, says:
+
+"You may make the statement, in so many words, that physical exercise
+has been the means of making a normal, physically perfect man of the
+President. And when a man is in a normal condition he is in perfect
+health and physical trim. That was the initial intention in this case,
+just to make the President physically fit, and to keep him so."
+
+Richard M. Winans says:
+
+"The Admiral told me that when he first took charge of the President,
+Mr. Wilson was not a little averse to taking any sort of exercise.
+However, Doctor Grayson early succeeded in impressing upon Mr. Wilson
+that good health was an absolutely important factor in dealing with the
+grilling duties which would face him during the coming four years, and
+that his physical well-being was vital not only to himself, but to the
+welfare of the entire country."
+
+The President has a dislike almost akin to abhorrence for mechanical
+appliances intended to exercise the muscles of the body. There is not a
+dumbbell, or an Indian club, nor a medicine-ball, nor a punching-bag,
+nor a turning-bar, nor a trapeze, nor a lifting or pulling apparatus,
+nor a muscle--exercising machine of any sort or description in the White
+House. The only mechanical device used by the President is a simple,
+unoffending golf-club.
+
+[Illustration: SPRING WORK.]
+
+Aside from his work in the open air, Mr. Wilson takes a number of
+physical exercises indoors, very few of which have ever been described
+in print. Some of these exercises are taken as a substitute for outdoor
+recreations at times when weather conditions are too extreme. But the
+major part of them, and especially the more unusual of these exercises,
+are regularly practised as a part of his daily routine. As a matter of
+fact, they are pretty closely dove-tailed in with his office work.
+
+
+FLEXING EXERCISES
+
+However, if the President really has a favorite among his various
+physical exercises, it is said to be that of "flexing." This he employs
+almost entirely as an indoor exercise, and it perhaps is the one he
+practises more often than any other.
+
+"Flexing," as Doctor Grayson put it into its simplest every-day term, is
+nothing more nor less than just good, old-fashioned "stretching"
+expressed in a scientific and systematized form of exercise. It is the
+most generally and commonly executed muscular exercise, and it is
+practised by nearly all the animal kingdom.
+
+President Wilson uses his flexing movements with a careful regard to
+system, and a great deal more regularly and frequently than any other of
+his varied physical exercises. Particularly during his periods of
+concentration, when at work at his desk in the preparation of his
+messages to Congress or in the drafting of notes to foreign governments,
+the President, at short intervals, will either settle back in his chair
+and flex his arms and hands and the muscles across his back and chest,
+or he will rise and stand erect for a more thorough practice of the
+flexing movements for a period of a minute or more. At these times he
+will throw his body into almost every conceivable posture--twisting,
+turning, bending, stooping, the arms down, forward, back, and over his
+head, the muscles of the limbs and entire body flexed almost to the
+point of tremor, the fingers spread, and the muscles rigidly tensed.
+
+In the opinion of Doctor Grayson, if business and professional men,
+particularly those who work at high tension in the cities, would pause
+in their work at frequent intervals during the day and give a few
+seconds of their time to the energetic practice of the flexing or
+stretching exercises, there would soon come to be not only less, but,
+possibly in time, no cases reported of this or that noted man, the
+famous lawyer, merchant, or financier, dropping dead at his desk or in
+his home or in the street, on account of apoplexy caused by hardened
+arteries.
+
+One of Mr. Wilson's principal physical movements is that of
+body-twisting. With the toes at a slight outward angle, the heels
+touching and the body erect, he begins the movement by twisting the body
+a little more than half-way around; then swinging back in an arc, at the
+same time bending at the hips, until he has completed the circle and
+reached a hip-bending position, with the fingers of one hand touching
+the floor, the other extended vertically. This gives a stretching
+movement to all of the muscles of the torso, side, back, and abdomen, as
+well as considerable play to the muscles of the legs and arms.
+
+
+THE UNPLEASANT SELF-AWAKENING
+
+We as a nation, through the revelation of the draft, have been suddenly
+thrown upon the public screen as physically deficient. And that, too,
+when the echoes of the Eagle screaming over successes in the world
+Olympic games had hardly done sounding in our satisfied ears. Naturally,
+we don't like it. Deep down in our consciousness we are not only
+dissatisfied with the picture, but we feel that somehow it is distorted;
+we are hoping to prove that even a photograph does not always tell the
+truth, at least not the whole truth. Yet in this search for the truth
+there are some facts that we must face and admit. The first of these is
+that as a race--blended, if you please, but still the people of a
+nation--we are ambitious and hurried. We act a great deal more than we
+think. Cricket is too slow for us; only baseball has the fire and the
+dash we like. We haven't quite enough time even for that, and so we
+begin to leave the stands before the game is over, craning our necks as
+we walk along toward the exits for a last glimpse, and then rushing
+madly to get on the first car out. All this is typical of our life. We
+have had a measure of benefit from our athletics. They are a spur toward
+physical development as long as they last. But no sooner are school-days
+drawing to an end than we begin the mad rush--toward what? To see how
+fast we can make money or name or position. We take a final look
+backward at the last inning of these sports of ours, and then we rush
+out into the world of American hustle. The lucky ones prolong their
+playtime a little by a college course, but they, too, finally abandon
+sport in favor of business and let themselves go slack until they lose
+condition. A week or two in the summer, a fort-night's orgy of exercise,
+and then back to the grind of factory or desk. How can this way of
+living keep even a young man fit? Golf has been a godsend to the older
+man whose pocket-book can stand it, but what about the youth? And when
+pressure comes on the older man he quickly gives up his golf at the
+demand of business.
+
+[Illustration: ARM AND BODY WORK. THIS PLACES A HANDICAP ON A HEAVY
+MAN.]
+
+[Illustration: HIGH-STRIDE STOOP FALLING.]
+
+
+WHY MEN DON'T KEEP FIT
+
+Men who have really kept themselves fit are few. Those who have
+conscientiously started in to do this and then abandoned it are a host.
+There are valid reasons for this lamentable state of affairs.
+
+
+First--Because the antiquated systems under which these men have
+attempted the task have
+
+(1) Occupied too much time;
+(2) Left men tired instead of refreshed;
+(3) Exercised muscles which get all they need in a man's ordinary
+    pursuits.
+
+
+Secondly--Because the instructors who have taught these systems have
+laid stress upon
+
+(1) Mere increase in size of the muscles;
+(2) Ability to do "stunts" which are of no practical use to a man;
+(3) Unnecessary use of apparatus.
+
+
+Thirdly--Because they made necessary the services of a teacher to
+
+(1) Lead the exercises;
+(2) Keep track of their number and variety;
+(3) Give special treatment to produce results.
+
+But these mistakes are in the past. Let us look toward a brighter,
+saner, and more productive future.
+
+
+
+
+CHAPTER IX
+
+
+The following chapters give a set of exercises carefully tested upon
+thousands of men, and these exercises will be fully explained so that
+any individual reader may practise them daily and secure their full
+benefit. To each chapter are appended a few health hints, couched in
+language that is brief and to the point, in order that they may be
+readily remembered. The object is to make an efficient working-machine
+of the man without useless effort, to increase that man's resistive
+force against disease, to add to his suppleness and endurance, to give
+him poise and balance, and to develop co-ordination or control over his
+muscles. By doing this his power to work will be augmented, and at the
+same time any work that he does will be accomplished more readily and
+with less effort. Finally his cheerfulness will be increased, and those
+who work with him or under him or about him will be spared the
+disagreeable experiences that accompany association with a man whose
+irritability and irascibility have become part of his daily habit.
+
+
+A SHORTHAND METHOD
+
+We call this system the "Daily Dozen Set-up." It is a shorthand system
+of setting-up exercises for use on any and all occasions.
+
+The "Daily Dozen Set-up" consists of twelve exercises which, for ease in
+memorizing, are divided into four groups of three exercises each. Each
+exercise or movement is given a name, and the names of all the movements
+of a group commence with the same letter, thus:
+
+ GROUP I   GROUP II  GROUP III  GROUP IV
+
+1. Hands  4. Grind   7. Crawl   10. Wave
+2. Hips   5. Grate   8. Curl    11. Weave
+3. Head   6. Grasp   9. Crouch  12. Wing
+
+These exercises are not difficult nor exhausting, and do not demand
+great strength for their proper execution. They are designed, both from
+a scientific and a practical point of view, to give exactly the right
+amount of exercise to every muscle of the body. They are intended to
+promote suppleness, and especially to strengthen those muscles which are
+seldom brought into play in ordinary daily life. A conscientious fifteen
+minutes a day with the "Daily Dozen" will soon do more for a man than
+any amount of skilled physical feats or "strong-man stunts." When one
+first practises these movements their effect will be felt on the
+little-used muscles of the neck, back, and stomach; yet they will not
+leave the pronounced muscular fatigue which follows the ordinary
+exercises and which does more harm than good.
+
+
+HEALTH MAXIMS
+
+Dress to be cool when you walk and warm when you ride.
+
+Clean skin, clean socks, clean underwear every day.
+
+Getting mad makes black marks on the health.
+
+Sleep woos the physically tired man; she flouts the mentally exhausted.
+
+Nature won't stand for overdrafts any more than your bank.
+
+In a squad it is the job of each individual to make himself fit, for it
+is his example that helps the rest.
+
+The leader may be no better than you, but some one must give the orders
+and set the pace.
+
+Two things are essential to a clean skin; one is bathing and a rub-down,
+but the other is still more important, and that is perspiration.
+
+Food, water, and oxygen are the fuel for running the human machine.
+
+You never saw a dog fill his mouth with food and then take a drink to
+wash it down.
+
+
+
+
+CHAPTER X
+
+
+Any setting-up exercises should be preparatory--that is, they should
+make men ready for the serious work of their day, and in no way exhaust
+any portion of their vitality. This modern "shorthand" method of
+setting-up leaves men in an exhilarated condition, and, instead of
+taking anything out of them, it prepares the body for any kind of work
+that may be required.
+
+Each exercise starts from the position of "Attention," which is thus
+described in the army manual:
+
+Heels on the same line and as near each other as the conformation of the
+man permits.
+
+Feet turned out equally and forming with each other an angle of about
+sixty degrees.
+
+Knees straight without stiffness.
+
+[Illustration: FIG. 1.--HANDS
+
+The description of this exercise is the same as that given for the
+military command of "Attention," and the following points should be
+carefully noted:
+
+It is not difficult to acquire a certain amount of accuracy in this
+position, but one of the easiest ways of getting men to assume it
+properly is to tell them to push their necks back. This seems more
+effective than to speak of holding the chin in with the head erect, or
+anything of that kind. If a man stands naturally and then forces the
+back of his neck back against his collar, he comes into very nearly the
+desired position of "Attention" so far as his head and neck are
+concerned.
+
+The shoulders should be rolled a little downward and back, for that is
+the sensation which comes when one speaks of the shoulders being square.
+The chest should be arched and the abdomen drawn in somewhat. The effect
+is that of a man standing erect and feeling himself a little taller than
+usual.]
+
+Body erect on hips, inclined a little forward; shoulders square and
+falling equally.
+
+Arms and hands hanging naturally, backs of the hands outward; thumbs
+along the seams of the trousers; elbows near the body.
+
+Head erect and straight to the front, chin slightly drawn in without
+constraint, eyes straight to the front. (See Fig. 1.)
+
+Each movement, with the exception of the "Speed Test" (a catch exercise
+with which any man may test his rapidity of action and co-ordination),
+should be executed in a slow and measured manner. These exercises do not
+depend upon snap for their effect, but upon the steady, deliberate, but
+not extreme stretching of the muscles. Any tendency toward hurried,
+careless execution should be avoided in favor of uniformity of movement.
+
+
+GROUP I
+
+Hands: This is the same position as "Attention." (See Fig. 1.)
+
+[Illustration: FIG. 2.--HIPS
+
+The position called "Hips" is that of "Attention" with the hands placed
+on the hips, the fingers forward and the thumbs back, at the same time
+keeping the shoulders and elbows well back.]
+
+Especial care should be taken to see that whenever, throughout the
+exercises, this position is taken--as at the completion of each
+movement--full control is retained over the arms; the hands should not
+be allowed to slap against the sides audibly.
+
+It is not difficult to acquire a certain amount of accuracy in this
+position, but one of the easiest ways of getting men to assume it
+properly is to tell them to "push their necks back." This seems more
+effective than to speak of holding the chin in with the head erect, or
+anything of that kind. If a man stands naturally and then forces the
+back of his neck back against his collar, he comes into very nearly the
+desired position of "Attention," so far as his head and neck are
+concerned.
+
+The shoulders should be rolled a little downward and back, for that is
+the sensation which comes when one speaks of the shoulders being square.
+The chest should be arched and the abdomen drawn in somewhat. The effect
+is that of a man standing erect and feeling himself a little taller than
+usual.
+
+Hips: The hands are placed on the hips, with shoulders, elbows and
+thumbs well back. (See Fig. 2.) The position of "Hips" is that of
+"Attention" with the hands placed on the hips, the fingers forward and
+the thumbs back, at the same time keeping the shoulders and elbows well
+back.
+
+Head: The hands are placed behind the neck, index finger-tips just
+touching and elbows forced back. (See Fig. 3.)
+
+[Illustration: FIG. 3.--HEAD
+
+In the position called "Head" the body is still in the position of
+"Attention," the neck pushed well back, the fingers and the hands just
+touching behind the neck, and the elbows not allowed to push forward but
+kept as far back as the shoulders.]
+
+In the position called "Head" the body is still in the position of
+"Attention," the neck pushed well back, the fingers and the hands just
+touching behind the neck, and the elbows not allowed to push forward but
+kept as far back as the shoulders.
+
+Speed Test: The above three exercises, "Hands, Hips, Head," should be
+executed but a few times each, being preparatory to the "Speed Test."
+For this the pupil should concentrate his thought on running through the
+above set as rapidly as possible, at the same time making each position
+correct.
+
+
+HEALTH MAXIMS
+
+Success comes from service.
+
+Don't make excuses. Make good.
+
+If you feel tired, remember so does the other man.
+
+After a hearty meal, stand up straight for fifteen minutes.
+
+Your squad is only as good as the poorer ones. Don't be one of those.
+
+The success of the drill depends upon the concentration of each man of
+the squad.
+
+If you have a stake in life, it is worth playing the game for all there
+is in it.
+
+The man who gets things is the one who pulls up his belt a hole tighter
+and goes out after them.
+
+If you will save your smoke till after luncheon, you'll never have
+smoker's heart.
+
+A bath, cold if you please, hot if you must, with a good rub, starts the
+day right.
+
+
+
+
+CHAPTER XI
+
+
+GROUP II
+
+Grind: (The order is "Shoulder Grind. Ready--Cross. Balance Turn.
+Grind!") Assume the "Cross"[2] position. (See Fig. 2, Chapter V.) The
+palms are then turned up, with the backs of the hands down and the arms
+forced back as far as possible. (See Fig. 4.)
+
+[Illustration: FIG. 4.--GRIND
+
+In the "Grind" special precaution should be taken not to let the center
+of the circle, that the hands are making, come in front of the
+shoulders; an attempt should almost be made to make the shoulder-blades
+meet. This is particularly necessary on the reverse.]
+
+Then to a measured counting--"One, two, three, four, five," up to
+ten--circles of twelve-inch diameter are described with the finger
+tips, the latter moving forward and upward, the arms remaining stiff and
+pivoting from the shoulders. On the backward movement of the circle the
+arms should be forced back to the limit. A complete circle should be
+described at each count. Then reverse, going through the same process,
+the circles being described in the opposite direction.
+
+In the "Grind" exercises special precaution should be taken not to let
+the center of the circle, that the hands are making, come in front of
+the shoulders; it should be straight out in the horizontal position;
+moreover, as the arm goes backward an attempt should be made to make the
+shoulder-blades almost meet. This is particularly necessary on the
+reverse--that is, when the hands are coming forward--for here the
+tendency, unless men keep the shoulders back, is to contract the chest.
+
+Grate: (The order is "Shoulder Grate. Ready--Cross. Grate!") Assume the
+"Cross" position. Then at a count of "One" the arms are slowly raised,
+as a deep inhalation is taken, to an angle of forty-five degrees from
+horizontal; at the same time the heels are raised till the weight of the
+body rests on the balls of the feet. (See Fig. 5.)
+
+[Illustration: FIG. 5.--GRATE
+
+The caution in the "Grate" position is not to let the arms drop, even a
+fraction of an inch, below the horizontal, and not to let them go up
+above the angle of forty-five degrees, for in either of these cases
+there is a distinct rest given to the shoulder muscles. Most of the
+ordinary exercises of this kind carry the arms above the head; this
+always releases the effort of the shoulder muscle and is therefore
+nearly valueless as an exercise for these members.
+
+Another fault in this exercise is letting the head come forward. The
+neck should be kept back all the time.]
+
+At "Two" the arms are slowly returned to "Cross" as all air is exhaled
+and the heels are lowered to a normal position. Care should be taken to
+see that the arms are not allowed to drop below the level of the
+shoulders or to rise more than forty-five degrees. The arms should be
+raised and lowered ten times.
+
+The caution in the "Grate" position is not to let the arms drop, even a
+fraction of an inch, below the horizontal, and not to let them go up
+above the angle of forty-five degrees, for in either of these cases
+there is a distinct rest given to the shoulder muscles. Most of the
+ordinary exercises of this kind carry the arms above the head; this
+always releases the effort of the shoulder muscle and is therefore
+nearly valueless as an exercise for these members.
+
+Another fault in this exercise is letting the head come forward. The
+neck should be kept back all the time.
+
+[Illustration: FIG. 5 A.--SECOND POSITION OF GRATE]
+
+Grasp: (The order is "Head Grasp. Ready--Cross. Grasp!") Assume the
+"Cross" position. Then place the hands behind the head. With head up
+and eyes front, and in time with the counting, "One, two, three, four,"
+the body is bent forward from the waist as far as possible. (See Fig.
+6.)
+
+[Illustration: FIG. 6.--GRASP
+
+In the "Grasp" position it is not necessary to go to extremes on the
+backward movement; only so far as is really comfortable. In the forward
+movement the body should come down practically at right angles to the
+hips, but the head should not be allowed to drop forward. The head
+should be kept up, with the elbows back and the eyes looking to the
+front.]
+
+The body is returned to the upright in the same number of counts, and at
+an unusually slow "One" it is bent as far back as comfortable only from
+the waist, being returned to the upright at "Two." Care should be taken
+to see that this motion is slow and not jerky. The entire movement
+should be repeated five times.
+
+In the "Grasp" position it is not necessary to go to an extreme on the
+backward movement; only so far as is really comfortable. In the forward
+movement the body should come down practically at right angles to the
+hips, but the head should not be allowed to drop forward. The head
+should be kept up, with the elbows back and the eyes looking to the
+front.
+
+
+HEALTH MAXIMS
+
+Vacillation and doubt are poison to the nerves.
+
+Fear is the forerunner of illness.
+
+"Eyes in the boat" is as good a maxim at drill as in a shell.
+
+When drinking a glass of water stand erect and take a full breath first;
+then drink with chest out and hips back and head up.
+
+The men who chase the golf-ball don't have to pursue the doctor.
+
+Two hours of outdoor exercise by the master never yet made him
+over-critical of the cook.
+
+[Illustration: FIG. 6 A.--FORWARD POSITION OF GRASP]
+
+Nature never punished a man for getting his legs tired. She has punished
+many for getting their nerves exhausted.
+
+The best record in golf is the record she has made of restored health to
+the middle-aged.
+
+See how high you can hold your head and deeply you can breathe whenever
+you are out of doors.
+
+Six to eight glasses of water a day, none with meals, will make you free
+of doctors.
+
+
+FOOTNOTES:
+
+[Footnote 2: On the "Cross" position, the arms should be straight out
+horizontally from the body, with the elbows locked. At the same time
+every resistance should be placed against the head and neck coming
+forward at all. These should be held in exactly the same position as at
+"Attention." The tendency is either to let the arms bend a little, or to
+let them drop a little below the horizontal, or even to hold them
+slightly above the level.]
+
+
+
+
+CHAPTER XII
+
+
+GROUP III
+
+Crawl: (The order is "Crawl. Ready--Cross. Crawl!") Assume the "Cross"
+position. The left palm is then turned up, and on a count of "One, two,
+three, four" the left arm is raised and the right arm is lowered
+laterally until at "Four" the right arm should be in a position of
+"Hands," while the left arm should be extended straight up, with the
+palm to the right. (See Fig. 7.)
+
+[Illustration: FIG. 7 CRAWL, FIRST POSITION]
+
+[Illustration: CRAWL
+
+In the "Crawl" position it is not necessary, in the beginning of the
+exercise, to slide the hand down the hip any farther than is perfectly
+comfortable. But this distance should be gradually increased, and it
+will be found quite easy to do this as the muscles of the side become
+more and more supple.]
+
+Then on the count of "One, two, three, four" the body is slowly bent
+sideways from the waist, the right hand slipping down the right leg to
+or beyond the knee, and the left arm bending in a half-circle over the
+head until the fingers touch the right ear. (See Fig. 8.) At "Four" the
+position of "Cross" is quickly resumed, and at "Two" of the next
+counting the right palm is turned up and the exercise is completed in
+the opposite direction.
+
+[Illustration: FIG. 8 CRAWL, SECOND POSITION]
+
+In the "Crawl" position it is not necessary, in the beginning of the
+exercise, to slide the hand down the hip any farther than is perfectly
+comfortable. But this distance should be gradually increased, and it
+will be found quite easy to do this as the muscles of the side become
+more and more supple.
+
+Curl: (The order is "Curl. Ready--Cross. Curl!") Assume the "Cross"
+position. In this movement, at "Cross" the feet are spread until the
+heels are about twelve inches apart. The left foot remains stationary,
+the right foot being moved to accomplish this. On a count of "One, two,
+three, four," at the same time inhaling slowly, the fists and lower
+arms are bent down from the elbows, which are kept pressed back, and the
+fists are slowly curled up into the armpits. This position should be
+reached at "Three," when the head and shoulders should be forced back
+rather strongly, reaching the limit of motion at "Four." (See Fig. 9.)
+Again on the count of "One, two, three, four," at "One" the arms are
+extended straight forward from the shoulders, with the palms down, and
+exhalation is begun.
+
+[Illustration 9. CURL.
+
+In the "Curl" position the head and shoulders should be thrown well back
+and the fists should go well up into the armpits. Keep the elbows back
+so that the entire thorax is lifted forward and up; at the same time
+take a deep inhalation.]
+
+At "Two" the arms begin to fall and the body bends forward from the
+waist, head up and eyes front, until, at "Four," the body has reached
+the limit of motion and the arms have passed the sides and have been
+forced back and up (as the trunk assumes a horizontal position) as far
+as possible. At this point the abdomen should be well drawn in at the
+finish of exhalation.
+
+(Note that in this figure the feet are together, an incorrect position
+for this exercise.) For a third time, on a count of "One, two, three,
+four" the body is straightened, reaching an upright position, with arms
+straight forward at "Three." "Cross" is assumed at "Four." As the body
+is straightened from the "Wing" position, a full breath should be taken,
+the lungs being filled, slowly, to the maximum as "Curl" is finally
+reached. This breath should be retained and then exhaled as the "Wing"
+position is taken. Inhale through the nose.
+
+[Illustration: CRAWL. AT THIS POINT THE RAISED ARM SHOULD BE CURVED OVER
+THE HEAD]
+
+The entire movement should be repeated five times.
+
+In the "Curl" position the head and shoulders should be thrown well
+back and the fists should go well up into the armpits. Keep the elbows
+back so that the entire thorax is lifted forward and up; at the same
+time take a deep inhalation.
+
+Crouch: (The order is "Crouch. Ready--Cross. Crouch!") Assume the
+"Cross" position. In this movement, at "Cross" the feet are spread until
+the heels are about twelve inches apart. The left foot remains
+stationary, the right foot being moved to accomplish this. On a count of
+"One" the knees are bent, and, with the weight on the toes, the body is
+lowered nearly to the heels, keeping the trunk as nearly erect as
+possible. (See Fig. 10.)
+
+[Illustration 10. Crouch.
+
+The "Crouch" is intended for the acquisition of balance and poise, but
+is also good exercise for the legs. The back is kept straight and the
+balance preserved throughout.]
+
+This is done at "One," and at "Two" the upright position is resumed.
+
+The entire movement should be repeated ten times.
+
+
+The "Crouch" position is intended for the acquisition of balance and
+poise; at the same time it is good exercise for the legs. The back
+should be kept straight and the balance preserved as the body goes up
+and down. This will be a little difficult at first, but will soon become
+natural.
+
+
+HEALTH MAXIMS
+
+Worry makes cowards.
+
+Happiness comes from health, not from money.
+
+Co-operation with others is the life of the squad.
+
+Drill is a mental as well as a physical discipline.
+
+Work will take your mind off most of your ills.
+
+Obesity comes from overloading the stomach and underworking the body.
+
+Nine-tenths of the "blues" come from a bad liver and lack of outdoor
+exercise.
+
+Wearing the same weight underclothing the year around will save you a
+lot of colds.
+
+Your nose, not your mouth, was given you to breathe through.
+
+Short shoes and shoes that don't fit cost a lot in the long run.
+
+Blood pressure does not come to the men who walk a lot out of doors;
+instead it looks for those who sit and eat a lot indoors.
+
+Two men in an eight-oared shell may be able to go faster than the other
+six, but they never win the race that way.
+
+
+
+
+CHAPTER XIII
+
+
+GROUP IV
+
+Wave: (The order is "Wave. Ready--Cross. Arms up. Wave!") Assume the
+"Cross" position. The arms are then stretched straight above the head,
+the fingers interlaced and the arms touching the ears. (See Fig. 11.)
+
+[Illustration: FIG. 11.--CORRECT POSITION, START OF WAVE]
+
+On a count of "One, two, three, four" a complete circle, of about
+twenty-four inches in diameter, is described with the hands, the body
+bending only at the waist. The trunk should be bent as far backward as
+forward, and as far to one side as to the other. (See Fig. 12.)
+
+[Illustration 12. Wave.
+
+In the "Wave" the tendency is to go too far forward and not far enough
+back, the result being an unsymmetrical motion. It is very easy to go
+forward, but more difficult to make the motion to the side and back.
+Care should be taken that the arms are kept squarely against the ears.
+The motion should be like waving the mast of a ship, the hips
+representing the deck and the trunk, head, and arms up to the top of the
+hands, the mast.]
+
+The body should be forward at "One," to the right at "Two," backward at
+"Three," and to the left at "Four." The motion should be steady and not
+in jerks.
+
+At "Reverse" the same movement should be repeated in the opposite
+direction--i.e. to the left.
+
+As the movement is completed for the fifteenth time the body should be
+brought to an erect position, stretching the arms up as far as possible;
+and at "Rest" the arms should drop slowly, laterally, to a "Hands"
+position. Five circles should be described in each direction.
+
+In the "Wave" the tendency is to go too far forward, and not far enough
+back, the result being an unsymmetrical motion. It is very easy to go
+forward, but more difficult to make the motion to the side and back.
+Care should be taken that the arms are kept squarely against the ears.
+The motion should be like waving the mast of a ship, the hips
+representing the deck, while the trunk, head, and arms up to the top of
+the hands, represent the mast. This movement, like the others, should
+not be extreme at first, but gradually increased after a week or so.
+
+Weave: (The order is "Weave. Ready--Cross. Weave!") Assume the "Cross"
+position. In this movement, at "Cross" the feet are spread until the
+heels are about twelve inches apart. The left foot remains stationary,
+the right foot being moved to accomplish this. On a count of "One, two,
+three, four" the body is turned to the left from the hips, the arms
+maintaining the same relation to the shoulders as at "Cross," until at
+"One" the face is to the left, the right arm pointing straight forward
+(in relation to the feet) and the left arm straight backward. (See Fig.
+13.)
+
+[Illustration: FIG. 13.--WEAVE, FIRST POSITION]
+
+At "Two" the body is bent from the waist so that the right arm goes down
+and the left up; and at "Three" the fingers of the right hand touch the
+ground midway between the feet. The left arm should then be pointing
+straight up, with the face still to the left. The right knee must be
+slightly bent to accomplish this position. (See Fig. 14.)
+
+[Illustration: FIG. 14.--WEAVE
+
+In the "Weave" care should be taken that the arms and shoulders are kept
+in one line. The turn begins with the arms horizontal until they are
+nearly at right angles to the "Cross" position. Then the knee commences
+to bend and the body bends at the trunk, the hip turning in until the
+finger tips touch the floor. At that time the arms and shoulders should
+still be in the same relative position as at the start--namely, in
+"Cross" position.]
+
+At "Four" the position of "Cross" is resumed, and on a count of "One,
+two, three, four" the same movement is repeated, this time with the left
+hand touching the ground. Throughout the exercise care should be taken
+that the arms remain in the same straight line, making no separate
+movement, but changing their position only as the trunk and shoulders
+are moved and carry the arms along. After this exercise has been
+thoroughly mastered, the turning and bending movements made on the
+counts "One" and "Two" should be combined--_i.e._, instead of making the
+entire turn, as described above, turn and bend simultaneously. The
+entire movement should be repeated ten times.
+
+In the "Weave" care should be taken that the arms and shoulders are kept
+in one line. The turn begins with the arms horizontal until they are
+nearly at right angles to the "Cross" position. Then the knee commences
+to flex and the body bends at the trunk, the hip turning in until the
+finger-tips touch the floor. At that time the arms and shoulders should
+still be in the same relative position as at the start--namely, in
+"Cross" position.
+
+Wing: (The order is "Wing. Ready--Cross. Arms up. Wing!") This is a
+finishing exercise consisting of deep breathing and is performed slowly.
+On a count of "One, two, three, four" the arms are raised laterally
+until they are extended straight upward at "One" and a full inhalation
+is reached. (See Fig. 15.) At "Two" the arms begin to fall forward and
+downward, and the body bends forward from the waist up, and eyes front,
+until, at "Four" the body has reached the limit of motion and the arms
+have passed the sides and have been forced back and up (as the trunk
+assumes a horizontal position) as far as possible. (See Fig. 15a.)
+
+[Illustration: FIG. 15.--WING
+
+In the "Wing" position, which is a final breathing exercise, the breath
+should be taken well in as the arms are raised over the head; then
+exhaled as the body and arms swing forward, with a final crowding out of
+some of the residual air by forcing in the abdomen as the arms are
+raised over the back. Start the inhalation again as the arms come
+forward.]
+
+[Illustration: FIG. 15A.--END OF WING]
+
+On a count of "One, two, three, four" the body is straightened, reaching
+an upright position, with arms vertically extended, at "Three." At
+"Four" the arms are lowered to a "Cross" position, but with palms up and
+arms and shoulders forced hard back. Very slow counting is essential to
+the correct execution of this exercise. All air should be forced from
+the lungs as the body bends forward to the "Wing" position, and they
+should be filled to capacity as the body is straightened and the arms
+brought down. Inhale through the nose. The entire movement should be
+repeated five times.
+
+
+HEALTH MAXIMS
+
+Preparedness is nine-tenths physical strength and endurance.
+
+If you take more food than the digestion can handle, you not only tire
+the stomach, but the whole system.
+
+Envy, jealousy, and wrath will ruin any digestion.
+
+You'll never get the gout from walking.
+
+Tennis up to the thirties, but golf after forty.
+
+Tight shoes have sent many a man to bed with a cold.
+
+Leg weariness never yet produced brain fag.
+
+Whenever you walk, stand up, with chin in, hips back, and chest out,
+and think how tall you are.
+
+Courage and concentration will conquer most obstacles.
+
+The hurry of half a squad never brought the whole troop home.
+
+The army must have sound lungs and a good stomach quite as much as arms
+and ammunition.
+
+*** END OF THE PROJECT GUTENBERG EBOOK 13574 ***
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+<div>*** START OF THE PROJECT GUTENBERG EBOOK 13574 ***</div>
+<h1>The Project Gutenberg eBook, Keeping Fit All the Way, by Walter Camp</h1>
+<hr class="full" noshade>
+<br>
+<br>
+<br>
+
+<h1>KEEPING FIT ALL THE WAY</h1>
+
+<br />
+
+<h2>How to Obtain and Maintain</h2>
+
+<h2>Health, Strength and Efficiency</h2>
+
+<h2>BY WALTER CAMP</h2>
+<br />
+
+<center><i>Illustrated with Many Photographs Taken under the Direction of the
+Author</i></center>
+
+<br />
+<br>
+<center>1919</center>
+<br>
+<br>
+<br>
+<center>
+<img src='images/0220-1.jpg' width='392' height='300' alt='THREE PIONEERS IN SENIOR SERVICE WORK
+
+Left to right: Colonel Ullman, President, Chamber of Commerce, New
+Haven, Connecticut; Ex-President William H. Taft, and Walter Camp.'  title=''>
+</center><h4>THREE PIONEERS IN SENIOR SERVICE WORK</h4>
+
+<div class="citation">Left to right: Colonel Ullman, President, Chamber of Commerce, New
+Haven, Connecticut; Ex-President William H. Taft, and Walter Camp.</div>
+
+
+
+<hr style='width: 65%;' />
+<a name='TABLE_OF_CONTENTS'></a><h2>TABLE OF CONTENTS</h2>
+
+<div class="list">
+ <a href='#introduction'><b>INTRODUCTION</b></a><br />
+ <a href='#AN_AMERICAN_CITIZENS_CREED'><b>AN AMERICAN CITIZEN'S CREED</b></a><br /><br />
+ <a href='#Part_I'><b>PART I - KEEPING FIT ALL THE WAY</b></a><br />
+ <a href='#CHAPTER_I'><b>CHAPTER I</b></a><br />
+ <a href='#CHAPTER_II'><b>CHAPTER II</b></a><br />
+ <a href='#CHAPTER_III'><b>CHAPTER III</b></a><br />
+ <a href='#CHAPTER_IV'><b>CHAPTER IV</b></a><br />
+ <a href='#CHAPTER_V'><b>CHAPTER V</b></a><br />
+ <a href='#CHAPTER_VI'><b>CHAPTER VI</b></a><br /><br />
+ <a href='#Part_II'><b>PART II - THE DAILY DOZEN</b></a><br />
+ <a href='#CHAPTER_VII'><b>CHAPTER VII</b></a><br />
+ <a href='#CHAPTER_VIII'><b>CHAPTER VIII</b></a><br />
+ <a href='#CHAPTER_IX'><b>CHAPTER IX</b></a><br />
+ <a href='#CHAPTER_X'><b>CHAPTER X</b></a><br />
+ <a href='#CHAPTER_XI'><b>CHAPTER XI</b></a><br />
+ <a href='#CHAPTER_XII'><b>CHAPTER XII</b></a><br />
+ <a href='#CHAPTER_XIII'><b>CHAPTER XIII</b></a><br />
+</div>
+<br>
+<br>
+<hr style='width: 65%;' />
+<a name='introduction'></a><H2>INTRODUCTION</H2>
+<br />
+<br>
+<br>
+<p>The number of men who &quot;keep fit&quot; in this country has been surprisingly
+few, while the number of those who have made good resolutions about
+keeping fit is astonishingly large. Reflection upon this fact has
+convinced the writer that the reason for this state of affairs lies
+partly in our inability to visualize the conditions and our failure to
+impress upon all men the necessity of physical exercise. Still more,
+however, does it rest upon our failure to make a scientific study of
+reducing all the variety of proposals to some standard of exceeding
+simplicity. Present systems have not produced results, no matter what
+the reason. Hence this book with its review of the situation and its
+final practical conclusions.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='AN_AMERICAN_CITIZENS_CREED'></a><h2>AN AMERICAN CITIZEN'S CREED</h2>
+<br />
+
+<p>I believe that a nation should be made up of people who individually
+possess clean, strong bodies and pure minds; who have respect for their
+own rights and the rights of others and possess the courage and strength
+to redress wrongs; and, finally, in whom self-consciousness is
+sufficiently powerful to preserve these qualities. I believe in
+education, patriotism, justice, and loyalty. I believe in civil and
+religious liberty and in freedom of thought and speech. I believe in
+chivalry that protects the weak and preserves veneration and love for
+parents, and in the physical strength that makes that chivalry
+effective. I believe in that clear thinking and straight speaking which
+conquers envy, slander, and fear. I believe in the trilogy of faith,
+hope, and charity, and in the dignity of labor; finally, I believe that
+through these and education true democracy may come to the world.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='Part_I'></a><h2>Part I</h2>
+
+
+
+<hr style='width: 65%;' />
+<a name='KEEPING_FIT_ALL_THE_WAY'></a><h2>KEEPING FIT ALL THE WAY</h2>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_I'></a><h2>CHAPTER I</h2>
+<br />
+
+<p>It has long been a startling fact regarding Americans that so soon as
+their school-days were over they largely abandoned athletics; until, in
+middle life, finding that they had been controverting the laws of
+nature, they took up golf or some other form of physical exercise.</p>
+
+<p>The result of such a custom has been to lower the physical tone of the
+race. Golf is a fine form of exercise, but in an exceedingly mild way.
+No one claims that it will build up atrophied muscles nor, played in the
+ordinary way, that it will induce deep breathing; nor, except in warm
+weather, that it will produce any large amount of skin action. Hence it
+is easy to imagine the condition of the man who at the end of his
+'teens gave up athletics, and then did nothing of a physically exacting
+nature until he took up golf. Now if in addition to his pastime and
+relaxation he will do something in the way of setting-up exercises to
+open up his chest and make his carriage erect, thus enabling his heart
+and lungs to have a better chance, he will more than double the
+advantages coming from his golf. He will then walk more briskly and will
+gain very much in physical condition.</p>
+
+<h3>NATURE A HARD MISTRESS</h3>
+
+<p>One thing that our middle-aged men, and in fact many of us who have not
+yet reached that way mark, have entirely forgotten is that Nature is
+very chary of her favors. Our primal mother is just and kind, but she
+has little use for the man who neglects her laws. When a man earns his
+bread by the sweat of his brow she maintains him in good physical
+condition. When he rides in a motor-car instead of walking she
+atrophies the muscles of his legs, hangs a weight of fat around his
+middle, and labels him &quot;out of the running.&quot; If he persists in eating
+and not physically exerting himself, she finally concludes that he is
+cumbering the earth, and she takes him off with Bright's or diabetes. It
+does not do him any good to tell her that he was too busy to walk and so
+had to ride, or that he had no time for exercising; she simply pushes
+him off to make way for a better man.</p>
+
+<h3>THE VICIOUS CIRCLE</h3>
+
+<p>Nature has given man two ways (outside of the action of the bowels) of
+getting rid of impurities, one by means of the skin and the other by
+means of the kidneys. It is like a motor-car with two cylinders. If one
+stops the other will run on for a time, but its wear is increased. When
+a man stops exercising and ceases to carry off by means of his skin some
+of these impurities, he throws an additional load on his kidneys. When
+a man goes without exercise and begins to accumulate fat, that fat
+gradually deposits itself and not alone about the waist; it invades the
+muscular tissue all over his body even to his heart. As this
+accumulation grows there come with it a muscular slackness and a
+disinclination to exercise. The man is carrying greater weight and with
+less muscular strength to do it. No wonder that when he tries to
+exercise he gets tired. He is out of condition. Hence he begins to
+revolve in a vicious circle. He knows that he needs exercise to help
+take off the fat, but exercise tires him so much, on account of the fat,
+that he becomes exhausted; usually he gives it up and lets himself drift
+again. As his abdomen becomes more pendulous his legs grow less active.
+As his energy wanes his carriage becomes more slack. He shambles along
+as best he can, if he is positively obliged to walk. His feet trouble
+him. Altogether he is only comfortable when riding. When he has reached
+this state the insurance companies regard him as a poor risk, and
+instead of enjoying the allotted threescore and ten years of real life
+he falls short by a decade; and even then the last ten years are but
+&quot;labor and sorrow.&quot;</p>
+
+<h3>AS THE YEARS GO ON</h3>
+
+<p>The first thing that a man begins to lose through the inroads of age is
+his resistive power. He may seem in perfect health so long as there is
+no special change of conditions, but when he is placed in a position
+where he needs his resistive forces to throw off disease, he finds that
+he cannot command them.</p>
+
+<p>Still another change is continually taking place; as the man goes on in
+life, little by little the control of his muscles leaves him. Instead of
+running about as does the youth, recklessly and with never a thought of
+being tired, he begins to favor himself by walking in the easiest
+possible way, until soon he is balancing on one foot and then tilting
+forward on the other, making no muscular effort and preferring the
+motor-car or the trolley whenever it is at hand. As an inevitable
+result, some of the muscles atrophy, and even those that do not
+deteriorate speedily discover that they have no master, and they act
+when and how they please.</p>
+
+<p>The man who is continually giving orders to subordinates and having
+other men do things for him, soon finds that he is unable to accomplish
+things for himself; then, if he is thrown on his own resources, he is
+helpless. Take a group of men, executives, who for a dozen years have
+been ordering other men about instead of obeying orders, and you will
+find that for the most part these captains of industry have lost 50 per
+cent. of their muscular control. On the other hand, the man who is
+taking orders retains command over all his muscles, for he is daily and
+hourly training them to instant obedience. A group of privates will snap
+into &quot;attention&quot; at the word of command with splendid muscular control;
+the same number of officers would find great difficulty in doing this.
+Now as the man loses muscular control he loses poise and carriage. His
+head rolls about in a slack way on his neck, and has a tendency to drop
+forward; the muscles of the neck and the upper part of the back grow
+soft from lack of use and control and he begins to become
+round-shouldered; his chest falls in as the shoulders come forward and
+the chest cavity is reduced. This means a gradual cramping of lungs,
+heart, and stomach.</p>
+
+<p>By way of compensation he lets out a hole or two in his belt and starts
+in to carry more weight there. In other words, he exchanges muscle for
+fat, and as the fat increases he has less and less muscular strength to
+carry it. It is as though in a motor-car one added hundreds of pounds of
+weight to the body and reduced the horse-power of the engine. Pretty
+soon the man becomes so heavy around the waist that he notices his
+discomfort, and it produces exhaustion; now he becomes more and more
+averse to exercise, and the facia, or fat, having the better of the
+battle, begins to penetrate even the fiber of the muscles.</p>
+
+<h3>THE REMEDY</h3>
+
+<p>The heart is a muscle, like all the others in the body, and fat may
+accumulate there. When this condition comes about the man is perforce
+obliged to be careful, for the heart muscle has lost its strength. As
+stated, the situation becomes a vicious circle: as the man adds fat he
+becomes more and more averse to exercise, and the less he exercises the
+fatter he gets. And yet all this can be prevented; nor is it necessary
+to take up any violent system of training, or to engage in tremendous
+gymnastic exercise. If the patient is willing to take reasonable
+physical training along scientific lines, a few hours a week will keep
+him in respectable shape, so that he may preserve not only his figure,
+but also his activity.</p>
+
+<p>It should be remembered that all the members of the body partake of the
+slackness that is apparent externally. Thus organs that should be active
+in changing fat into energy lose their tone, and with that goes their
+ability to carry on their proper functions. The best work of the man
+himself is co-ordinated with the proper performance of the bodily
+activities. Growth and strength depend upon and react upon the tissues,
+and while this process is less active as age comes on, it can be
+stimulated to the great advantage of both mind and body.</p>
+
+<h3>WHAT WORRY DOES</h3>
+
+<p>Every man who has reached a high place in his community or who has
+become a leader of note knows that executive work has a tremendous
+effect upon the nerves and body. If the man becomes run-down the
+smallest decision gives him difficulty; it seems weighted with enormous
+possibilities of disaster. A problem, which under normal conditions he
+would turn over with equanimity to his assistant, takes on, in his
+nervous state, a seriousness that leads to hours of worry. And yet if he
+goes away on a vacation he returns to find that nine-tenths of these
+troublesome things have been well taken care of during his absence.
+Moreover, now that he has come back in a state of physical health and
+with nerves that are normal, he sees that these awful problems were
+simply exaggerated in his own mind by his overwrought physical
+condition.</p>
+
+<p>Few people realize the effect of worry upon the digestion.</p>
+
+<p>An experiment was once tried upon a cat, which was fed a dish of milk,
+stroked until it purred, and played with for half an hour. The animal
+was then killed and the stomach examined; the milk was perfectly
+digested. Another cat was taken and given a similar saucer of milk; then
+its fur was rubbed the wrong way and it was teased and annoyed as much
+as possible for half an hour. Upon examining the stomach of the second
+cat it was found that not a step in the process of digestion had taken
+place.</p>
+
+<h3>AMERICANITIS</h3>
+
+<p>It is wise to study the condition that we might almost call
+&quot;Americanitis.&quot; The American youth, as shown in the Olympic games, is
+not only a match in speed, strength, and stamina for the youth of other
+nations, but when it comes to the individual specialist even then the
+American-trained boy is his superior. We smash records regularly. We
+have been doing this for a decade with hardly a break. Even those who
+criticize our tendency to develop individuals are obliged to admit that
+this continual advance in athletic prowess fosters the spirit of
+emulation among the masses. Moreover, we are improving in the way of
+distributing our efforts, and more and more men in schools and colleges
+come out for physical training and development. We have not by any means
+perfected the system, but it is on the way. Supplementing this general
+athletic development comes now the introduction into the curriculum of
+military drill.</p>
+
+<p>Finally compulsory military education or at least the compulsory
+physical part of it, throughout the country will set up the youth of the
+coming race in a way hitherto unthought of. It is safe to say that the
+next decade will see our youth, and men up to the age of forty, in far
+better physical condition than is the case to-day.</p>
+
+<h3>THE PRICE OF SUCCESS</h3>
+
+<p>The men of this country, with their forcefulness and their ambition,
+their stern desire to succeed quickly and to work furiously if necessary
+to obtain that success, are apt to forget that Nature meant man to earn
+his bread by the sweat of his brow; and that just so far as he departs
+from this primal method of supporting himself and his family he must pay
+toll. Almost before he realizes it the American youth is a staid man of
+business. Only yesterday he was a boy at play, and to-day he finds
+himself known by his first name or nickname only to a few old classmates
+whom he sees at his college reunions. He is Judge This or Honorable
+That. He has had no time to realize that somewhere he has lost fifteen
+or twenty years in this wild rush for fortune and fame. Now in some
+hour of enforced reflection during a temporary illness he begins to
+count the cost, to think how little he has in common with that growing
+boy of his. But still he does no more than wish that he might have more
+time for play and could see his way to longer and less interrupted
+vacations. Perhaps on his next period of relaxation he plunges into an
+orgy of physical exercise&mdash;plays to the point of exhaustion&mdash;enjoys it,
+too, and sleeps like a log. Oh, this is the life once more!</p>
+
+<p>When he returns to town he determines to take more time for exercise; he
+will keep up his tennis or golf. But once back at work, he must make up
+for lost time. He returns with an improved appetite and he indulges it.
+Soon his vacation benefits have worn off, together with his vacation
+tan. The muscles slacken again, the waist-line increases. He feels a
+little remorse over the way he has broken his good resolutions, but of
+course he cannot neglect his business. Then, after a hard week, followed
+by some carelessness or exposure, he thinks that he has the grip or a
+cold. He is lucky if he stays at home and calls in his physician. He
+does not pick up. Now, for the first time, he hears from the doctor
+words that he has caught occasionally about men far older than
+himself&mdash;&quot;blood pressure.&quot; But he he is under fifty! The doctor says he
+must go slower. Now begins a dreary round indeed! He has never learned
+to go slow! He is an old man at fifty. If lucky, he has made money. But
+what is the price? He has found precious little fun in those fifteen or
+twenty years since he was a boy. Of course he has had his high living,
+his motor, his late hours. His cigars have been good, but he has never
+enjoyed them so much as he did the old pipe at camp. His dinners and
+late suppers can't compare with the fish and bacon of the woods.</p>
+
+<p>What a fool he has been!</p>
+
+<p>Perhaps he has caught himself in time. If so he is in luck and Nature
+may partially forgive him and give him a chance to &quot;come back.&quot; He is
+well scared and he means to be good. But the scare wears off, and then,
+too, &quot;business&quot; presses him on again. And finally, still well this side
+of sixty, perhaps, Nature taps him on the shoulder and says, &quot;Stop!&quot;</p>
+
+<p>&quot;But,&quot; he pleads, &quot;I'll be good!&quot;</p>
+
+<p>&quot;You are in the way,&quot; she replies, &quot;and the sooner you make place for
+wiser men the better I shall have my work done.&quot;</p>
+
+<p>But it is not alone the business world that is full of these untimely
+breakdowns. We lose many a man in the professional ranks with ten years
+of his best work before him, the man of ripened intellect, with his
+store of reading and experience&mdash;stopped oftentimes in the very midst of
+that masterpiece whose volumes would be read by future generations.</p>
+
+<p>Executives whose value to corporations is increasing in a compound
+degree suddenly receive notice that the continually bent bow is
+cracking; almost immediately they lose their ambition and initiative,
+they become prematurely aged. These are indeed expensive losses!</p>
+
+<p>And all this could be saved at an expenditure of a few paltry hours a
+week devoted to the repair of the physical man; given that and we may
+safely promise that he shall round out the full measure of his mental
+labors.</p>
+
+<p>The men of this country are going the pace at a far more reckless rate
+than that of any other nation. Philosophers like Prof. Irving Fisher are
+sounding the warning. Shall we heed it?</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_II'></a><h2>CHAPTER II</h2>
+<br />
+
+<p>When Dr. D.A. Sargent, of Harvard University, makes the charge that,
+&quot;More than one-half of the male population between the ages of eighteen
+and forty-five years are unable to meet the health requirements of
+military service, and that, of the largest and strongest of our country
+folk pouring into our cities, barely one of their descendants ever
+attains to the third generation,&quot; it becomes a pretty serious charge. We
+are already familiar with the forgetfulness of physical condition by men
+over forty, but we had prided ourselves considerably over the belief
+that the majority of our youth would compare favorably with those of
+other countries. When one comes to sift the statement, he should
+remember that many disabilities for which the military examiners might
+reject a man are not so serious, after all, and that nothing has been
+said about the splendid physique of the large number of men who are
+accepted.</p>
+
+<p>The writer visited recently many of the training-camps, both military
+and naval; and when he came away he was quite prepared to agree with
+those who praise the flower of the flock as being superior to that they
+have seen on the other side. The point is that Doctor Sargent is
+absolutely right in asserting that we ought not to have had so many
+rejections. It is time for us to realize that a man who is out of
+balance physically should be looked after. Moreover, men should not
+become out of balance. The truth of the matter is that our mechanical
+devices have gone so far toward taking the place of manual labor that we
+only have one line of physical development&mdash;our athletic sports. If,
+therefore, these are not made broad enough and thorough enough and
+accessible enough, we are likely to have just what is happening
+now&mdash;namely, a slump when it comes to measuring up to the standard
+instituted by the military authorities.</p>
+
+<p>Our young men do flock to the cities and city life means crowded
+conditions, lack of outdoor exercises, vitiated atmosphere, and a
+minimum of sunshine and of the other elements that go to perfecting and
+keeping up a robust and enduring physique.</p>
+
+<h3>THE VALUE OF EXERCISE</h3>
+
+<p>Now exercise is the most important factor toward counteracting these
+unnatural conditions. Air, bathing, and diet aid, but we must have
+exercise in order to get the energetic contraction of the larger muscles
+of the body which goes so far toward regulating the physical tone. We
+must have what are called compensatory exercises, beginning as far down
+as the grammar-schools and continuing right through the universities and
+professional schools into general business and civic life. This war has
+opened our eyes; it should be a warning, and it ought to result in a far
+broader comprehension of what physical condition and physical education
+really mean. It is in this way only that we can meet the demands of
+modern civilization without an accompanying deterioration of the
+physical condition of our people. No one has set a finer example in this
+respect than President Wilson himself, who, realizing the enormous
+strain that was coming upon him, has systematically and conscientiously
+prepared for it. Early every morning, long before most Washingtonians
+are so much as turning over for their pre-getting-up nap, the President
+is out and off around the golf-course. Also Doctor Grayson has prepared
+a system of exercises for his use when outdoor work is impossible.</p>
+
+<h3>PREPARING FOR EMERGENCIES</h3>
+
+<p>In the summer of 1917 several members of the Cabinet formed themselves
+into a club, with other prominent officials in Washington, and kept
+themselves fit throughout the season by consistent morning exercise,
+four days a week. So far so good, only we should have realized more than
+a year ago the strain that was coming upon our men and taken measures
+to meet it, as Germany did. Dr. William C. Woodward, who is chairman of
+the District Police Board in Washington, did not overstate the matter
+when he said that the draft officers were weary, that the strain had
+begun to threaten their efficiency, and that they were thoroughly
+undermining their bodies in the effort to accomplish their tremendous
+task. Every community has seen the same thing happen, and several of
+them can agree with Doctor Woodward that this has come close to being a
+really serious business calamity throughout the country. All these men
+should have been prepared by thirty or sixty days of physical training
+for this extra strain.</p>
+
+<p>Again, the Equitable Life Assurance Society, in its September Bulletin,
+calls attention to the fact that, out of approximately 1,300,000 men who
+volunteered for the army and navy, only 448,859 were acceptable.
+Furthermore, the Equitable notes that these physical impairments not
+only will not correct themselves, but that they will get worse, and that
+a large percentage of our vast horde of physically sub-standard,
+low-priced men will drift into sickness and meet premature death because
+their power to resist disease is rapidly declining. The Equitable calls,
+on this convincing evidence, for a thorough and permanent system of
+health education in our schools, saying: &quot;With all of our wealth and
+intelligence and scientific knowledge in the field of health
+conservation, we are allowing a large proportion of our children to pass
+out of the schools into adult life physically below par.&quot; The Equitable
+concludes with the remark: &quot;Some day we will give all American school
+children thorough physical training and health education. Why not
+commence now?&quot;</p>
+
+<h3>FROM A FAMOUS PHYSICIAN'S NOTE-BOOK</h3>
+
+<p>Dr. S. Weir Mitchell says:</p>
+
+<div class='blkquot'><p>All classes of men who use the brain severely, and who have
+     also&mdash;and this is important&mdash;seasons of excessive anxiety or grave
+     responsibility, are subject to the same form of disease; and this
+     is why, I presume, that I, as well as others who are accustomed to
+     encounter nervous disorders, have met with numerous instances of
+     nervous exhaustion among merchants and manufacturers.</p>
+
+<p>     My note-books seem to show that manufacturers and certain classes
+     of railway officials are the most liable to suffer from neural
+     exhaustion. Next to these come merchants in general, brokers, etc.;
+     then, less frequently, clergymen; still less often, lawyers; and,
+     more rarely, doctors; while distressing cases are apt to occur
+     among the overschooled young of both sexes.</p>
+
+<p>     Here is a day's list:</p>
+
+<p>     Charles Page Bryan, former ambassador to Japan, died in Washington
+     of heart failure at the age of sixty-one.</p>
+
+<p>     Judge Arthur E. Burr, Judge of Probate for Suffolk County, dropped
+     dead in the court-house at the age of forty-eight.</p>
+
+<p>     Hiram Merrick Kirk, Municipal Court Justice, New York, died in the
+     forty-seventh year of his age.</p>
+
+<p>     Lieut. William T. Gleason dropped dead in the railroad station,
+     Salt Lake City, as he stepped from a railroad train, at the age of
+     forty. </p></div>
+
+<p>Indeed, it is not only the men of military age who drop off under this
+strain, but the very vital strong men behind the lines.</p>
+
+<h3>THE ROAD TO EFFICIENCY</h3>
+
+<p>It is an extraordinary thing that the people in this country, many of
+them coming from the most vigorous ancestry, should be willing to
+compress all their athletic enthusiasm into a very small period of their
+school and college life, and then to forget to take any exercise (except
+vicariously) until warned, sometime after forty, that Nature will exact
+a price for such folly. It is certainly a puzzle to understand how men
+can willingly slip into fatness and flabbiness or nervous indigestion,
+forget entirely what a pleasure physical vigor is, fold their hands
+contentedly, with the statement that they haven't time for physical
+culture, and so, gradually, by way of the motor-car and the
+dinner-table, slide into physical decadence and a morbid condition of
+mind and body. And yet three or four hours a week, less than an hour a
+day, with the assistance of fresh air and water, and within a sixty-or
+ninety-day period, will start these people on the road to recovered
+health and vigor. All that is necessary is to get the proper action of
+the lungs, of the heart, and of the skin, and, finally, of the
+digestion; then the results will follow fast.</p>
+
+<h3>A WINTER VACATION</h3>
+
+<p>The first time a good conservative New England business or professional
+man, who has worked hard all his life and who has attained a commanding
+position in the community, determines to break away and take a vacation
+in the winter&mdash;a thing he has heard about and sometimes wondered how
+other people could manage to do it&mdash;he meets with the surprise of his
+life. After boarding a train and traveling for twenty-four hours toward
+the South and sunshine, he begins to lose a little the feeling that he
+is playing &quot;hookey&quot; and is liable to be dragged home and birched. But he
+does wonder a little whether he won't have hard work in finding somebody
+to play with him. When, however, he disembarks from his train at his
+destination&mdash;we will say Pinehurst&mdash;he has already begun to realize,
+through noting the other bags of golf-clubs on the train, that possibly
+he will be able to get some partners. When he arrives at the hotel,
+although it is early breakfast-time, he is astounded at the number of
+people there, and he is inclined to think that he has happened upon an
+unusual week or that this is the one place in the South where golfers
+congregate.</p>
+
+<p>By the time he has spent a day or two there and has found that, in spite
+of the three courses open, it is wise to post his time the day before or
+he is likely to kick his heels around the first tee for a couple of
+hours before he can get away, and when he looks over the crowded
+dining-room at night&mdash;well, he comes to the conclusion that most of the
+school have deserted and are playing truant, too!</p>
+
+<h3>THE GOSPEL OF FRESH AIR</h3>
+
+<p>A generation ago the people who preached the good gospel of fresh air
+were still viewed askance, although the new doctrine had begun to make
+some impression. The early settlers in this country lived an outdoor
+life perforce, and undoubtedly found all the excitement of a football
+game in fighting the Indians; consequently, they attained proper
+physical development. The descendants of these settlers still retained a
+good deal of the outdoor habit, but in the third generation the actual
+drift city-ward began. This meant the absence of incentives to outdoor
+exercise, so far as life and the pursuit of happiness were concerned.
+Hence, it became necessary to preach the gospel of fresh air.</p>
+
+<p>&quot;Oh, the joy with which the air is rife,&quot; sang Adams Lindsay Gordon, one
+of the early preachers of this doctrine, and to-day thousands and tens
+of thousands are appreciating the truth of the saying. Not alone the boy
+at school or college with his football, baseball, and rowing, but the
+middle-aged man with his golf and tennis, and the old man tramping
+through the woods with the rod and gun, as he used to do thirty years
+ago, and as he will do to the end&mdash;all these know what fresh air means.
+Sunshine, through the medium of golf, has come to the life of thousands
+of middle-aged wrecks formerly tied to an office chair. No one can
+estimate the number of lives, growing aged by confinement in close
+rooms, by lack of exercise, and by the want of cheerful interest in
+something beside the amassing of dollars and cents, that have been saved
+and rendered happy through the introduction of this grand sport whose
+courses now dot the country from Maine to California, from the top of
+Michigan to the end of Florida.</p>
+
+<p>Twenty years ago in this country a man who came to his office in a golf
+suit would have been regarded as demented, to say the least. To-day the
+head of the house in many a large business refuses to permit anything to
+interfere with his Saturday on the links. And this means that he and all
+the officers in the departments under him, instead of viewing with
+concern the interest of the men in outdoor sports&mdash;their devotion to
+baseball and football, to tennis, golf, and track athletics&mdash;are glad
+and willing that the great outdoors should have a real place in their
+lives. It is good business policy.</p>
+
+<p>Something must make up to the later generations for the loss of the
+open air and outdoor work which the exigencies of the olden times
+demanded of our ancestors, and that something has come in the shape of
+physical exercise. But golf and long vacations are for the comparatively
+rich. They are makeshifts rendered possible only by circumstances.</p>
+
+<h3>UNLEARNED LESSONS</h3>
+
+<p>If a man determined, because his horse or his dog showed exceptional
+intelligence, that he would endeavor to develop that intelligence by
+setting the animal at mental tasks, and so gave it only the exercise
+that would come from moving about the room, and no fresh air or
+sunshine, no road-work or hunting&mdash;well, we are all quite familiar with
+what the result would be.</p>
+
+<p>If a parent had a child who showed unusual mental precocity and
+thereupon forced the brain of that child, with no outdoors, no fresh
+air, no sunshine, and even to late hours, we all recognize that such
+action would be criminal. Yet probably 50 per cent, of our best
+executives, in their efforts to aid in the present emergency, are doing
+just what we are ready to condemn in the hypothetical cases given above.
+Some of these men, while still able to whip up their will into going on
+from day to day with the same exhausting program, finally conclude that
+unless they take a vacation they are going to break down. The doctor
+tells them so and they know it. Whereupon they rush off for a week or
+ten days; some of them enter upon an orgy of exercise, others relax into
+a somnolent state of lying around and thanking their stars that they can
+rest at last. They certainly do feel better and do improve, but they
+come back to work merely to begin the same old vicious round. They have
+had their lesson, but they have not learned it.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_III'></a><h2>CHAPTER III</h2>
+<br />
+
+<p>This is a young nation. It began with the great gods of Life, Liberty,
+and the Pursuit of Happiness. And it fought a good fight in the War of
+Independence for Freedom and Equality. Then came the lesser gods of
+material success. They broke the nation apart. But it survived. Since
+the Civil War we have grown rich and fat, flaccid and spineless. We are
+like a great, careless boy with a rich father; our crops and material
+resources symbolize the rich father who is able to pay for all his son's
+foolishness. And so the youth has never stopped to think. But underneath
+that careless exterior there are muscle and character. For what is the
+history of Youth? If the youth is to become a real man he cannot be
+curbed to the extent of forgetting courage in an excess of caution. And
+the rush of our youth to the service showed this.</p>
+
+<h3>THE SPIRIT OF YOUTH</h3>
+
+<p>An Englishman once writing of the tendency of the elders to blot out all
+the fire of youth with restrictive legislation, said, &quot;It is a fearful
+responsibility to be young, and none can bear it like their elders.&quot; How
+can a youth whose blood is warm within sit like his grandsire carved in
+alabaster? He cannot and he will not, and that is the salvation of the
+race. It is the old story of the stag in the herd. He will see no other
+usurp his rights until he is too old to have any.</p>
+
+<p>Let me tell you something of the history of these attempts by the elders
+to curb the everlasting spirit of youth. At one time they would have
+eliminated all the sports. But we didn't let croquet become the national
+game! You ask what this nation of ours will become, and in reply I ask
+you what will you make of your boys?</p>
+
+<p>Statisticians tell us that 90 per cent. of the men who go into business
+fail. Do you want your boy to fold his hands and say that because the
+chances are against him he will not try at all?</p>
+
+<p>Are you going to let him get such a maximum of old man's caution that he
+reduces to a minimum the young man's courage?</p>
+
+<p>Make him strong and well, just as you wish the nation to be strong and
+sound. There will always be plenty of middle-aged failures to preach
+caution.</p>
+
+<p>Teach your boy fair play and may the best man win.</p>
+
+<p>Teach him that the true sportsman &quot;boasts little, crows gently when in
+luck, puts up, pays up, and shuts up when beaten&quot;; that he should be
+strong in order to protect his country. A boy may over-emphasize his
+sports, but he will get over that. They tell us about the good old times
+when boys at college spent all their time in study and loved one
+another. There never were any such times. The town-and-gown riots took
+the place of sports, that's all.</p>
+
+<h3>ECONOMIC LOSSES</h3>
+
+<p>We are all of us very much interested in the life of an automobile tire,
+and it seems to speak to us in terms we can readily understand. But only
+the particularly wise and successful men of our generation know and
+appreciate how valuable the life of a man is when expressed in those
+same terms of good hard dollars. Many manufacturers in the last two or
+three years have awakened to the fact that when, they put in a man and
+he stayed with them only two or three months, or even, in the case of
+executives, two or three years and then dropped out, either to go
+elsewhere or on account of ill health, it was a very distinct loss. In
+other words, they had put a certain investment into the man and that
+investment should have been growing more valuable to them all the time.</p>
+
+<p>Germany's General Staff, previous to this war, was working overtime,
+just as our Cabinet and National Board of Defense are doing now&mdash;namely,
+till midnight and beyond. But the German General Staff was taken out
+into the Thiergarten in the morning for from one to two hours of
+exercise as a beginning of the day.</p>
+
+<p>It therefore sifts itself down to this: If we had an ordnance officer
+who fired a gun, that was tested for but two hundred rounds without
+heating, five hundred times and thus cracked it, he would probably be
+discharged. If the superintendent in a factory doubled the number of
+hours he was running his automatic machinery, and instead of doubling
+the amount of oil actually cut it in half and thus ruined the machines,
+he would be regarded as a fool. Yet we are letting our men, high in
+executive positions, heads of departments in the government, and leaders
+of manufacturing, transportation, and commercial interests, do this very
+thing. Is it possible that we regard them as less valuable to us in this
+emergency than machines and guns, that we should burn them out for lack
+of lubricant and rest or physical conservation?</p>
+
+<h3>WARNING EXAMPLES</h3>
+
+<p>A railroad president not long ago said that he had not the time to take
+exercise or rest, that his salary was fifty thousand dollars a year, and
+that his company had just given him a bonus of fifty thousand; hence he
+could not shirk his responsibilities. He paid the full measure and was
+buried in six months from the time of the warning. In one issue of the
+New York <i>Evening Post</i> the following deaths were noted:</p>
+
+<p>President Hyde, formerly of Bowdoin, fifty-nine years of age. Capt.
+Volney Chase, of the Navy, fifty-six years of age. Capt. Campbell
+Babcock, fifty years old. Colonel Deshon, fifty-three years old.</p>
+
+<p>Our Cabinet officers and executives and the members of the Council of
+National Defense are likely to forget, in the excess of their patriotism
+and loyalty, that there is one edict higher than that of the greatest
+government in the world. When Nature gives an order there is no appeal
+to a higher court, and the excuse that a man has not the time to obey,
+or is doing something that his country most urgently needs, has no
+weight in that court. When Nature touches a man on the shoulder and
+says, &quot;Stop!&quot; he stops. The penalty of frayed nerves, overworked brains,
+and underworked bodies is failure of body and mind. The premonitory
+symptoms are irritability, quarreling, depression, fierceness and
+inefficiency of effort, and finally complete breakdown. Three to four
+hours a week physical exercise under a scientifically tested plan and
+arrangement will keep these men fit. Is the price in this emergency too
+high to pay?</p>
+
+<h3>PHYSICAL FITNESS A VITAL FACT</h3>
+
+<p>Up to the time when this world conflagration started, a man's physical
+fitness was merely a matter of individual interest. The general health
+of the community was important, but that fact was not sufficiently
+pressing to do much more than attract the attention of the health
+boards, and perhaps a few recently organized and semi-philanthropic
+bodies. But suddenly there flamed out a war in Europe, and at once the
+countries involved found that upon the physical fitness of the people
+would depend their lives and freedom. It was no longer an academic
+question. It became an immediate and vital fact.</p>
+
+<p>In September of 1914 the writer placed the following suggestion on the
+top of his syndicate athletic article:</p>
+
+<div class='poem'><div class='stanza'>
+<span>AMERICANS AWAKE!<br /></span>
+</div><div class='stanza'>
+<span>Guard your shores and train your men,<br /></span>
+<span class='i2'>Teach your growing youth to fight;<br /></span>
+<span>Make your plans ere once again<br /></span>
+<span class='i2'>Ships of foes appear in sight.<br /></span>
+</div><div class='stanza'>
+<span>Teach new arts until you hold<br /></span>
+<span class='i2'>In your bounds all things you need.<br /></span>
+<span>Then you can't be bought or sold;<br /></span>
+<span class='i2'>From commercial bonds be freed!<br /></span>
+</div><div class='stanza'>
+<span>If Manhattan rich you'd save,<br /></span>
+<span class='i2'>If your western Golden Gate&mdash;<br /></span>
+<span>Train a field force, rule the wave.<br /></span>
+<span class='i2'>Every day you're tempting fate!<br /></span>
+</div><div class='stanza'>
+<span>Build the ships and train to arms,<br /></span>
+<span class='i2'>Make your millions fighting strength<br /></span>
+<span>That shall frighten war's alarms<br /></span>
+<span class='i2'>Ere they reach a challenge length.<br /></span>
+</div></div>
+
+<p>He was immediately assailed as a militarist, and yet, had we but taken
+those preparatory steps, millions of lives might have been saved.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_IV'></a><h2>CHAPTER IV</h2>
+<br />
+
+<p>And thus we approach one of the problems which this book is designed to
+solve. There are eight million men in this country between the ages of
+forty-five and sixty-four. Probably we may count upon another million
+from the men of sixty-four to seventy who would be &quot;prospects,&quot; as the
+mining-men say. These men represent nine-tenths of the financial and
+executive strength of the United States.</p>
+
+<h3>THE SENIOR SERVICE CORPS</h3>
+
+<p>When I started the experiment of the Senior Service Corps at New Haven,
+in the spring of 1917, all my men were over forty-five, and several of
+them had passed the seventy mark; yet all found increased health and
+efficiency from the prescribed regime. There was a distinct gain, not
+only in health, but in spirits and in temper. Nerves that had been at
+high tension relaxed to normal. Effort that had seemed exhaustive became
+pleasurable. The ordinary problems of business or finance, once so apt
+to be vexatious, lost their power to produce worry. In fact, these men
+had renewed their youth; they had altered the horizon-line of advancing
+age, across which only clouds of doubt and apprehension could be seen,
+to that of youth, radiant with the sunshine of hope and the promise of
+accomplishment.</p>
+
+<center>
+<img src='images/0222-1.jpg' width='462' height='300' alt='INITIAL HIKE OF FIRST SENIOR SERVICE CORPS'  title='INITIAL HIKE OF FIRST SENIOR SERVICE CORPS'>
+</center><h4>INITIAL HIKE OF FIRST SENIOR SERVICE CORPS</h4>
+
+<p>This war has started some new thoughts and has given emphasis to others
+that may not be new but which have never been forced home. One of these
+is the value of physical efficiency. A social scientist said some twenty
+years ago that the &quot;greatest nation of the future would be the one which
+could send the most men to the top of the Matterhorn.&quot; Nations now
+realize that in such a time as this all men up to forty may be required
+for the firing-line; and this means that all the men from forty to
+seventy must be rendered especially efficient and physically fit in
+order to stand back of the fighting forces as a dependable
+reserve&mdash;money, power, and brains.</p>
+
+<center>
+<img src='images/0224-1.jpg' width='414' height='300' alt='HIKE OF A SENIOR CORPS'  title='HIKE OF A SENIOR CORPS'>
+</center><h4>HIKE OF A SENIOR CORPS</h4>
+
+<center>
+<img src='images/0224-2.jpg' width='412' height='300' alt='THESE MEN, ALTHOUGH OVER FORTY-FIVE YEARS OF AGE, MARCHED
+FOR OVER FOUR HOURS WITHOUT DISCOMFORT'  title='THESE MEN, ALTHOUGH OVER FORTY-FIVE YEARS OF AGE, MARCHED
+FOR OVER FOUR HOURS WITHOUT DISCOMFORT'>
+</center><h4>THESE MEN, ALTHOUGH OVER FORTY-FIVE YEARS OF AGE, MARCHED
+FOR OVER FOUR HOURS WITHOUT DISCOMFORT</h4>
+
+<h3>THE BASIC IDEA</h3>
+
+<p>This was the idea of the development of the Senior Service Corps&mdash;to
+take men who are over military age and make them physically fit for
+whatever strain may come. It has resulted in not only making them
+physically fit, but in practically renewing their youth. The
+experimental (New Haven) company of a hundred, varying in age from
+forty-five to over seventy, in weight from 114 to 265 pounds, and in
+height from 5 ft. 4 in. to 6 ft. 4 in., after just completing ninety
+days' training, marched at the dedication of the Artillery Armory over
+four and one-half hours without physical discomfort.</p>
+
+<p>Now, war or no war, the man of over military age would like to be fit,
+would like to feel that glow of youth which comes even to the man of
+fifty when he is physically in condition.</p>
+
+<p>Nine-tenths of the men over forty-five can accomplish this, and they can
+do it by the expenditure of only three or four hours a week if they will
+follow with absolute care the rules demonstrated by a scientific
+experiment upon a company of one hundred men over a period of ninety
+days. This company of New Haven professional and business men included
+the president of the Chamber of Commerce, the editor of the largest
+evening newspaper, the dean of Yale University, the director of the
+gymnasium, the president of Sargent &amp; Company, the owner of the Poli
+Theater Circuit, the ex-mayor of the city, two judges, the treasurer of
+the savings-bank, the registrar of Yale University, four professors,
+three doctors, and many leading corporation officials.</p>
+
+<p>At the end of this period these men were not only able to march for over
+four hours without discomfort, but without losing a man. Moreover, they
+all gained in spirits, recovered their erect carriage, and found
+themselves enjoying their tasks.</p>
+
+<h3>COMMUNITY PHYSICAL DEVELOPMENT</h3>
+
+<p>The plan developed by the National Security League, under its committee
+on physical reserve, of assuring physical fitness for the nation, is
+capable of endless possibilities in application and development.</p>
+
+<p>The plan treats each as a separate unit and allows it to adapt the
+physical-fitness scheme to local conditions, favoring the appointment of
+neighborhood groups for instruction in physical drill and the &quot;Daily
+Dozen Set-up,&quot; assuring such conditions and applications of diet and
+hygiene as are particularly demanded by the individual community's
+conditions and demands.</p>
+
+<p>Every individual detail and local development is left to the committee
+which each mayor or town or borough official appoints, on invitation of
+the league.</p>
+
+<center>
+<img src='images/0226-1.jpg' width='300' height='402' alt='WALTER CAMP, PRESIDENT, AND JOSEPH C. JOHNSON,
+SECRETARY, OF THE ORIGINAL SENIOR SERVICE CORPS ESTABLISHED IN NEW
+HAVEN, CONNECTICUT, IN THE SPRING OF 1917'  title='WALTER CAMP, PRESIDENT, AND JOSEPH C. JOHNSON,
+SECRETARY, OF THE ORIGINAL SENIOR SERVICE CORPS ESTABLISHED IN NEW
+HAVEN, CONNECTICUT, IN THE SPRING OF 1917'>
+</center><h4>WALTER CAMP, PRESIDENT, AND JOSEPH C. JOHNSON,
+SECRETARY, OF THE ORIGINAL SENIOR SERVICE CORPS ESTABLISHED IN NEW
+HAVEN, CONNECTICUT, IN THE SPRING OF 1917</h4>
+
+<p>The ideal toward which every community is working is the establishment,
+as an integral part of it, of a local fitness plant. This includes
+first, playgrounds laid out for all recreational sports, in their
+season. The ideal playground system will have enough room in walks and
+landscape-gardening for park development&mdash;sufficient to meet the
+community's maximum needs.</p>
+
+<p>Community physical-fitness centers are growing up in which an adjacent
+lake or river provides facilities for rowing, canoeing, and recreational
+enjoyment through breathing the fresh air, while taking regular
+physical, conditioning exercises.</p>
+
+<p>Such an ideal community plant has proven by no means a vision incapable
+of realization. To-day men and women realize painfully the need for one
+in their home community and are prevented from the fulfilment of their
+dream by only two obstacles&mdash;lack of funds and adequate organization of
+the plan.</p>
+
+<p>This work and these centers offer the greatest possibilities in the
+Americanization scheme, perfection of which is a paramount duty for
+this country.</p>
+
+<center>
+<img src='images/0228-1.jpg' width='400' height='300' alt='SETTING-UP WORK OF A COMPANY OF ONE HUNDRED'  title='SETTING-UP WORK OF A COMPANY OF ONE HUNDRED'>
+</center><h4>SETTING-UP WORK OF A COMPANY OF ONE HUNDRED</h4>
+
+<center>
+<img src='images/0228-2.jpg' width='472' height='300' alt='DOCTOR ANDERSON LEADING A GROUP IN THE YALE GYMNASIUM'  title='DOCTOR ANDERSON LEADING A GROUP IN THE YALE GYMNASIUM'>
+</center><h4>DOCTOR ANDERSON LEADING A GROUP IN THE YALE GYMNASIUM</h4>
+
+<p>Not only do such plants transpose the astonishingly large percentage of
+the physically unfit of our foreign and domestic population and reclaim
+those whose physical imperfections have either become evident through
+the draft, or which are not known, but it affords the surest possible
+means of interesting this large element of our population in American
+institutions, of attracting them to the soundest and most beautiful
+features of American life, and of convincing them of their comradeship
+in the strength and sinew of American manhood; in short, of building the
+foundations of democracy on a base as stable as the eternal granite
+hills.</p>
+
+<h3>AN OUTLINE OF THE SYSTEM</h3>
+
+<p>The Senior Service program starts with setting-up exercises which open
+the chest, gently stimulate the heart, and start the blood coursing
+through the system, and follows with progressive walking, a little
+hill-climbing, and, later in the development, with some weight-carrying
+exercises. The system renews the resistive force of the body, tones up
+the muscles, opens the chest cavity so that the heart and lungs have
+more room and the breath is deeper and better, gives general exercise to
+the various muscles which have become more or less atrophied from
+disuse, and brings about a marked improvement in the mental outlook and
+in the animal spirits.</p>
+
+<p>The system is a combination of setting-up exercises with outdoor work,
+all carefully and precisely laid out after twenty years of experience in
+conditioning men. It should be followed absolutely, not partially or
+occasionally. It is far from severe. Its strength lies in the cumulative
+effect rather than in any special effort at any one time.</p>
+
+<p>It should be said that a mental effort is requisite in this course as
+well as the physical one. The correlation between mind and muscle must
+be re-established. The man must become master of his body once more and
+retain that mastery. Certain suggestions are also given specifically as
+to living&mdash;none of them irksome, but quite essential if the full result
+of the work is to be attained.</p>
+
+<p>This was the first experiment of its kind, and hence it has proven of
+especial interest. There are plenty of cases of individuals taking up
+exercise in one form or another and benefiting somewhat by it; but when
+twenty to one hundred men in a group have engaged in this Senior Service
+work, the result has proven remarkable in every instance. The question
+seems to be simply this: If you are over military age and wish to renew
+your youth, and are willing to pay the price by devoting some three or
+four hours a week to a scientifically tested system, and can secure a
+score of other men to do it with you, you can be absolutely assured of
+success. Well, isn't it worth it?</p>
+
+<h3>INDIVIDUAL AND GROUP ACTION</h3>
+
+<p>Thousands of men are beginning to realize what all this means. My mail
+for the last six months has been full of the inquiry. Men of forty are
+rapidly awakening and are eager to devote these few hours to the task of
+keeping fit, and so increasing their efficiency. At the same time they
+are preventing these horrible and untimely punishments at the hand of
+Mother Nature.</p>
+
+<p>Now there are two methods by which a man may still be young at sixty.
+One is an exceedingly hard route for most men to travel&mdash;namely, the
+individual practice of this scientifically tested formula and patient
+persistence in it. The other is by group action. The latter is far
+easier and its results are doubly effective. However, as in some cases
+group action may be impossible, this book furnishes the data for
+individual practice as well.</p>
+
+<p>All the exercises described are possible for the individual as well as
+for the group. Should a man determine to follow them out alone, he must
+make up his mind that there shall be no interference with his carrying
+out his program with regularity and exactness. He must not for a moment
+believe that he can miss the exercises one day and then make up for the
+lapse by doubling them the next day. He must always follow the
+setting-up exercises with his walk and not do the setting-up in the
+morning and then wait till afternoon for his walk. It is the combination
+that produces the most effective results.</p>
+
+<center>
+<img src='images/0230-1.jpg' width='454' height='300' alt='EFFECT OF THIRTY DAYS OF TRAINING UPON A COMPANY. THESE
+MEN ARE CARRYING IRON BARS WEIGHING NINE POUNDS EACH'  title='EFFECT OF THIRTY DAYS OF TRAINING UPON A COMPANY. THESE
+MEN ARE CARRYING IRON BARS WEIGHING NINE POUNDS EACH'>
+</center><h4>EFFECT OF THIRTY DAYS OF TRAINING UPON A COMPANY. THESE
+MEN ARE CARRYING IRON BARS WEIGHING NINE POUNDS EACH</h4>
+
+<center>
+<img src='images/0230-2.jpg' width='444' height='300' alt='PRACTISING AND MARCHING WITH IRON BARS WEIGHING NINE
+POUNDS EACH'  title='PRACTISING AND MARCHING WITH IRON BARS WEIGHING NINE
+POUNDS EACH'>
+</center><h4>PRACTISING AND MARCHING WITH IRON BARS WEIGHING NINE
+POUNDS EACH</h4>
+
+<p>In a group the leader constantly cautions the men as to carelessness or
+slackness. The individual having no leader must always keep his mind
+fixed upon the exact way in which his exercises should be performed.
+When he puts his hands behind his head in &quot;Neck Firm&quot; or &quot;Head&quot; he must
+keep his elbows back and his head up, while the chest should be arched.
+When he bends forward in the prone position he must not allow his head
+to droop. When he raises his knees in alternate motions he must bring
+his knees well up. When he does the exercise of leaning up against the
+wall, by means of the extended arm and hand, he must keep the distance
+far enough from the wall to bring about a certain amount of real
+effort by the hand, arm, and shoulder. And so it goes. It is for this
+reason that all the exercises are so carefully described and the method
+and manner of walking, marching, or &quot;hiking&quot; receive so much attention.</p>
+
+<h3>WORK AND HYGIENE</h3>
+
+<p>In a book recently published by one of the highest authorities on
+hygiene in the country, the following statements are made, statements
+which would prove of especial interest to those of us who have had the
+pleasure of being members of that &quot;exclusive official Washington club,&quot;
+or of the Senior Service:</p>
+
+<div class='blkquot'><p>The problem of the mental worker is to get sufficient physical
+     exercise to keep the mind and body at its maximum efficiency. This
+     problem gets more and more acute as he gets older. The amount of
+     work necessary to keep the man of sedentary habits in good
+     condition is about 100 to 150 foot-tons. Five hundred foot-tons is
+     the amount of work a soldier would perform by marching twenty miles
+     at three miles an hour on a level road.</p>
+
+<p>     It is a fallacy to think that sufficient exercise can be taken once
+     a week. In order to be efficient exercise must be regular and at
+     relatively short intervals. All exercise should tend toward using
+     all of the muscles of the body. In fatigue a person has lost
+     control over his muscles. The process of getting into condition,
+     therefore, is directed more toward strengthening the nervous system
+     in its control work over the muscles rather than in increasing
+     sheer muscular strength.</p>
+
+<p>     Pure creative mental work, although requiring no out-put of
+     physical energy, is perhaps the most productive of fatigue. The
+     brain gets more blood during physical activity and waste products
+     are much better removed. The effects of exercise are particularly
+     apparent in the lungs. More fresh air is brought to the lungs and
+     the waste products are driven off.</p>
+
+<p>     An attainable minimum for the average adult person might well
+     consist of taking simple exercises in his room, and to get out of
+     doors once a day and walk rapidly for at least half an hour. In
+     addition, it is desirable for any one up to fifty years of age to
+     take some kind of moderately violent exercise at least once a week.
+     This should be sufficiently strenuous to induce perspiration. This
+     is important for several reasons. In the first place, there is an
+     old saying, which happens to be true, &quot;Never let your blood-vessels
+     get stiff.&quot; In addition we should call on the tremendous reserve
+     which Nature gives to us, at least once in a while. </p>
+</div>
+
+<center>
+<img src='images/0232-1.jpg' width='438' height='300' alt='&quot;COUNTING OFF&quot; A COMPANY IN THE YALE GYMNASIUM'  title='&quot;COUNTING OFF&quot; A COMPANY IN THE YALE GYMNASIUM'>
+</center><h4>&quot;COUNTING OFF&quot; A COMPANY IN THE YALE GYMNASIUM</h4>
+
+<center>
+<img src='images/0232-2.jpg' width='463' height='300' alt='&quot;HEAD&quot; POSITION. GROUP OF ONE HUNDRED, SENIOR CORPS'  title='&quot;HEAD&quot; POSITION. GROUP OF ONE HUNDRED, SENIOR CORPS'>
+</center><h4>&quot;HEAD&quot; POSITION. GROUP OF ONE HUNDRED, SENIOR CORPS></h4>
+<br />
+
+<h3>WATER, WALKING, AND FOOD</h3>
+
+<p>Water plays a very important part in the life of man, for without it a
+person can live for only a short time. Its importance is shown by
+experimental fasts lasting for thirty days where only water was taken,
+and when we consider that the body is composed of from 60 to 70 per
+cent, of water and that the amount which it throws off as waste has to
+be replaced through nutrition, we realize the value of water to life.
+The average person, therefore, should take from two to four quarts of
+water a day.</p>
+
+<center>
+<img src='images/0234-1.jpg' width='493' height='300' alt='RESULT OF SIXTY DAYS&#39; TRAINING IN CARRIAGE. THE TWO MEN
+IN FRONT WEIGH 265 AND 230 POUNDS RESPECTIVELY'  title='RESULT OF SIXTY DAYS&#39; TRAINING IN CARRIAGE. THE TWO MEN
+IN FRONT WEIGH 265 AND 230 POUNDS RESPECTIVELY'>
+</center><h4>RESULT OF SIXTY DAYS&#39; TRAINING IN CARRIAGE. THE TWO MEN
+IN FRONT WEIGH 265 AND 230 POUNDS RESPECTIVELY</h4>
+
+<center>
+<img src='images/0234-2.jpg' width='375' height='300' alt='LOOK AND DETERMINATION ON FIRST DAY&#39;S MARCH, DURING WHICH
+THE MEN CARRIED IRON BARS WEIGHING NINE POUNDS EACH'  title='LOOK AND DETERMINATION ON FIRST DAY&#39;S MARCH, DURING WHICH
+THE MEN CARRIED IRON BARS WEIGHING NINE POUNDS EACH'>
+</center><h4>LOOK AND DETERMINATION ON FIRST DAY&#39;S MARCH, DURING WHICH
+THE MEN CARRIED IRON BARS WEIGHING NINE POUNDS EACH</h4>
+
+<p>At middle age it is natural for most people to put on weight, unless
+they are especially active in their daily life. For, having acquired a
+habit of consuming a certain amount of food, it is absolutely essential
+to exercise and thereby offset the tendency of this food to make fat and
+increase the weight. Walking can be enjoyed by everybody, and a four-or
+five-mile &quot;hike&quot; daily makes your credit at the bank of health mount up
+steadily. We should all learn that when we rob the trolley company of a
+nickel by walking we add a dime to our deposit of health.</p>
+
+<p>Food, of course, is one of the main factors in one's general health,
+and we hear on all sides the opinions of people as to the causes of
+indigestion and the general ailments connected with eating. One thing is
+certain, however, and that is that pleasure has a favorable effect on
+the digestion. Pleasant company at a meal, the dainty serving of the
+viands, and the attractiveness of the food combinations pave the way to
+a satisfactory repast, eaten with enjoyment and completely assimilated.</p>
+
+<h3>A MODEL DIETARY</h3>
+
+<p>Because diet is a real aid to physical well-being, the following table
+is offered as a rough suggestion for a typical dietary for a man leading
+a more or less sedentary life. But it will never replace exercise.</p>
+<pre>
+BREAKFAST                            <i>Approximate</i>
+                                      <i>Calories</i>
+<br />
+Orange or grapefruit.................... 100
+Two eggs................................ 166
+Two Vienna rolls........................ 258
+Butter.................................. 119
+Coffee with milk and sugar.............. 100
+                                         ---
+Total................................... 743
+<br />
+LUNCHEON                             <i>Approximate</i>
+                                      <i>Calories</i>
+<br />
+Twelve soda crackers.................... 300
+One pint milk........................... 325
+                                         ---
+Total................................... 625
+<br />
+DINNER                               <i>Approximate</i>
+                                      <i>Calories</i>
+<br />
+Soup (consomm&eacute;).........................  14
+Roast beef.............................. 357
+Potato.................................. 145
+String beans or peas....................  13
+Bread................................... 100
+Butter.................................. 119
+Apple pie............................... 352
+Glass of milk........................... 157
+                                        ----
+Total.................................. 1257
+</pre>
+<p>Many people have adopted a so-called vegetarian diet, believing that it
+is better for the health than eating meat. Undoubtedly food from the
+vegetable kingdom is a great benefit to the human system, but strict
+vegetarianism is not recommended by our medical men. Nature apparently
+intended us to be omnivorous, and, in addition, vegetarianism may run
+too close to the dangers of carbohydrate excess. As man progresses
+after middle life he can unquestionably diminish materially the amount
+of meat in his diet.</p>
+
+<p>In recent years there has been a revival of the theory of prolonged
+mastication of a limited amount of food. This theory is sound in so far
+as it tends to overcome the bolting of food and over-eating, but there
+is a belief among our practitioners that there is little basis in
+science or experience for the extremes of this character.</p>
+
+<h3>HYGIENIC CURE-ALLS</h3>
+
+<p>Among recent fads is the so-called buttermilk or sour milk diet as
+advocated by Metchnikoff. The original theory was interesting and was,
+in part, that the bacteria derived from soured milk would drive out of
+the intestinal canal all the harmful germs. Quite possibly there may be
+something in the theory, especially if large quantities of milk are
+taken with the lactic acid bacilli, but the beneficial effect of this
+change of bacteria is not convincingly of great consequence.</p>
+
+<h3>FRESH AIR</h3>
+
+<p>It is now generally known that an abundant supply of moving, pure, fresh
+air is the proper and simple solution of the problem of the hygiene of
+the air.</p>
+
+<p>Oxygen is the element of the air which sustains life. We inhale about
+seven pounds per day, two pounds of which are absorbed by the body. The
+air becomes dangerous, or infected, when the oxygen in the air is
+decreased to only 11 or 12 per cent., and when the oxygen reaches 7 per
+cent. death occurs from asphyxiation.</p>
+
+<p>The human body requires about three thousand cubic feet per hour, and
+the great problem of ventilation is to give this amount of pure air,
+moving, and with the proper amount of moisture.</p>
+
+<p>It is a common belief that with each breath we take we are filling our
+lungs with fresh air. This is not the case, for we never do get our
+lungs filled with fresh air. What really happens is that we ventilate a
+long tube which has no intercommunication whatever with the blood. Most
+of the time our lungs are filled with impure air, and we simply exchange
+a part of it for fresh air.</p>
+
+<h3>THE VALUE OF DEEP BREATHING</h3>
+
+<p>Deep breathing is undoubtedly extremely beneficial. Most of us, due
+largely to the fact that Nature leaves a considerable margin of safety,
+are able to carry on our ordinary activities without the requisite
+ventilation of the lungs, especially if we do not exercise. This,
+however, is injurious to the lungs, for it allows the blood to stagnate
+in them. Exercise is Nature's method of compelling ventilation in the
+lung area. Deep breathing may be used as a substitute, but the other
+beneficial effects of exercise are lost.</p>
+
+<p>The skin and the various glands connected with it form a complex
+organism, the functions of which play a very important part in the work
+which the body has to do. The skin aids the lungs in their work of
+respiration; and, like the lungs, it throws off water and carbon dioxide
+and absorbs oxygen. The respiratory work of the skin, however, is only a
+minute fraction of that which the lungs do.</p>
+
+<p>The skin is a heat regulator, and in this, its most important work, it
+is aided by the two million or more sweat-glands which are distributed
+over almost the entire surface of the body. The skin and the
+sweat-glands work together to keep the blood at an even temperature,
+either by giving off heat or in preventing this process in case the
+outside air is too cool. The body temperature, as a rule, is higher than
+that of the outside air, so that heat is generally being given off by
+the skin. We are perspiring constantly, but usually to such a slight
+extent that the fact is hardly noticeable. The amount of heat which is
+thrown off at any time is proportional to the amount of the tissue
+burned up by muscular action.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_V'></a><h2>CHAPTER V</h2>
+<br />
+
+<p>Health, strength, and efficiency! Surely every man in this great
+Republic of ours wants to be healthy, strong, and efficient, but how is
+he to obtain and maintain this threefold blessing? It has been stated
+that scientific physical exercise, preferably taken in group
+association, will accomplish it. Now to consider some of the practical
+details involved.</p>
+
+<h3>THE ORGANIZATION</h3>
+
+<p>The organization may be composed of any number from sixteen to one
+hundred men, and about the smallest unit that should be undertaken is
+that of sixteen men. On the other hand, when the number gets above one
+hundred (or preferably ninety-six, in order that it may be divided into
+four companies of twenty-four each) it is better to start a second group
+under a separate leader.</p>
+
+<p>The first thing to do in the organization is to enroll at least one
+physician, who becomes the surgeon of the company. His name, together
+with that of the secretary of the unit, should be filed with the Senior
+Service Corps, of New Haven, Connecticut, or with the National Security
+League, of New York City, in order that any additional information or
+directions may be forwarded promptly.</p>
+
+<p>The division of labor in the work should be from ten to fifteen minutes
+of the setting-up exercises, and from forty-five to fifty minutes of the
+outdoor work. It has been found upon scientific test that this is the
+best division, and the outdoor work should follow the setting-up
+exercises immediately, since the men are then in condition to benefit
+from the fact that they have opened up their chest cavity and are taking
+in more fresh air and oxygen.</p>
+
+<p>The best way to start a unit is to get ten or a dozen leaders together
+at dinner or luncheon and organize; then pick out other men who are of
+importance in the community and add them to the charter number.</p>
+
+<p>The editors of the local papers are usually very glad to lend their
+powerful assistance toward the project.</p>
+
+<p>It is not necessary to have the outdoor work partake of the nature of
+military drill, but a certain amount of this, added after the second or
+third week, lends interest and also produces excellent results in
+muscular control.</p>
+
+<p>In order to understand the various prescribed movements and exercises
+the following explanations should be carefully studied, of course, in
+connection with the illustrative photographs.</p>
+
+<h3>TO THE LEADER</h3>
+
+<p>It is particularly necessary that the leader should thoroughly
+familiarize himself with the movements and positions, for many of the
+men will not take the trouble to study the manual by themselves, or
+they may be unable to spare time for anything but the actual drill. It
+is the leader's business to instruct, and the progress of his squad or
+company will be in direct proportion to his knowledge and capacity to
+inspire real interest in and enthusiasm for the work.</p>
+
+<p>Each movement must be executed perfectly and exactly or the benefit
+therefrom will not be fully assured. Much depends upon the leader; a man
+should be selected who has the gift of leadership.</p>
+
+<h3>GIVING THE COMMANDS</h3>
+
+<p>In giving the commands care should be taken to discriminate between the
+explanatory and executive parts of the order, making a decided pause
+between. For example, in &quot;Forward March!&quot; &quot;Forward&quot; is the explanatory
+or warning word; then, after a perceptible pause, the executive word
+&quot;March!&quot; should be given in a crisp, decisive tone of voice. The command
+&quot;Attention!&quot; is but one word, but it is the custom to divide it
+syllabically, thus, &quot;Atten-shun!&quot; All other commands taken from the
+military manuals have their proper warning and executive words; for
+example: &quot;Count&mdash;Off!&quot; &quot;About&mdash;Face!&quot; &quot;Right&mdash;Face!&quot; &quot;Company&mdash;Halt!&quot;
+&quot;To the Rear&mdash;March!&quot; &quot;Double Time&mdash;March!&quot; etc. The exceptions are the
+commands, &quot;Rest!&quot; &quot;At Ease!&quot; and &quot;Fall Out!&quot;</p>
+
+<p>The orders for the exercise movements may be standardized by first
+giving the name of the movement, &quot;Arms Cross,&quot; and then adding the
+words: &quot;Ready&mdash;Cross!&quot; to indicate the second or executive part of the
+command. For example: &quot;Arms Cross. Ready&mdash;Cross!&quot; the men taking the
+&quot;cross&quot; position at the last word. In this way the members of the squad
+are first warned as to just what they are expected to do; then, at the
+executive word, they all act together. The leader should see to it that
+the over-eager men do not anticipate the executive command.</p>
+
+<p>The only purely military formation used in this manual is that of the
+squad. Nowadays, when military training is so universal, the meaning of
+the term is well known; there is sure to be some one in the company who
+can supply the necessary information about forming the squad and the
+simple movement of &quot;Squads Right.&quot; To put it into untechnical language,
+it may be said that the squad consists of eight men, lined up four
+abreast in two ranks. The men should be arranged in order of height, the
+tallest being No. 1, front rank. No. 4 of the front rank acts as
+corporal of the squad.<br /><br />
+
+<table summary='' border="0" align="left">
+<tr>
+<td><img src='images/0236-1.jpg' width='105' height='450' alt='EYES RIGHT!'  title='EYES RIGHT!'>
+<h4>EYES RIGHT!</h4>
+</td>
+</tr>
+</table>
+<p>&quot;Squads Right&quot; looks like a complicated maneuver when studied according
+to the diagrams in the manuals, but it is not particularly difficult in
+practice. Its use is to get the company out of the double line formation
+into a column of four men abreast, the usual marching formation. At the
+executive command, &quot;March!&quot; No. 1 front rank acts as the pivot, and
+makes a right-angled turn to the right, marking time in that position
+until the three other men in the front rank have executed a
+right-oblique movement and have come up on the new line. The rear-rank
+men follow suit, but Nos. 2 and 1 have to turn momentarily to the left
+in order to get behind the front-rank pivot men&mdash;to put it more simply,
+they follow No. 2 in single file.</p>
+
+<p>It sounds confusing, but any old National Guardsman can explain the
+movement in very short order. So soon as &quot;Squads Right&quot; has been
+completed the whole column takes up the march without further word of
+command.</p>
+
+<h3>STEPS AND MARCHINGS</h3>
+
+<p>All steps and marchings executed from a halt (except Right or Left Step)
+begin with the left foot.</p>
+
+<p>The length of the full step in &quot;Quick (or ordinary) time&quot; is 30 inches,
+measured from heel to heel, and the cadence is at the rate of 120 steps
+to the minute.</p>
+
+<p>The length of the full step in &quot;Double Time&quot; is 36 inches; the cadence
+is at the rate of 180 steps to the minute.</p>
+<br />
+
+<center>FORWARD&mdash;MARCH!</center>
+
+<p>At the warning command, &quot;Forward!&quot; shift the weight of the body to the
+right leg, left knee straight. At the command, &quot;March!&quot; move the left
+foot forward 30 inches from the right; continue with the right and so
+on. The arms swing freely.</p>
+<br />
+
+<center>DOUBLE TIME&mdash;MARCH!</center>
+
+<p>The arms are raised to a position horizontal with the waist-line,
+fingers clenched. The run is as natural as possible.</p>
+<br />
+
+<center>TO THE REAR&mdash;MARCH!</center>
+
+<p>At the command, &quot;March!&quot; given as, the right foot strikes the ground,
+advance and plant the left foot, turn to the right-about on the balls
+of both feet, and immediately step off with the left foot.</p>
+<br />
+
+<center>COMPANY&mdash;HALT!</center>
+
+<p>At the command, &quot;Halt!&quot; given as either foot strikes the ground, plant
+the other foot as in marching; raise and place the first foot by the
+side of the other. If in &quot;Double Time,&quot; drop the hands by the sides.</p>
+<br />
+
+<center>MARK TIME&mdash;MARCH!</center>
+
+<p>At the command, &quot;March!&quot; given as either foot strikes the ground,
+advance and plant the other foot; bring up the foot in the rear and
+continue the cadence by alternately raising each foot about two inches
+and planting it on line with the other.</p>
+
+<p>Being at a halt, at the command, &quot;March!&quot; raise and plant the feet in
+position as prescribed above.</p>
+<br />
+
+<center>CHANGE STEP&mdash;MARCH!</center>
+
+<p>At the command, &quot;March!&quot; given as the right foot strikes the ground,
+advance and plant the left foot; plant the toe of the right foot near
+the heel of the left and step off with the left foot.</p>
+
+<p>The change as the left foot strikes the ground is similarly executed.</p>
+<br />
+
+<center>RIGHT&mdash;FACE!</center>
+
+<p>Raise slightly the left heel and right toe; face to the right, turning
+on the right heel, assisted by a slight pressure on the ball of the left
+foot; place the left foot by the side of the right. &quot;Left Face&quot; is
+executed on the left heel in a corresponding manner.</p>
+<br />
+
+<center>ABOUT&mdash;FACE!</center>
+
+<p>Carry the toe of the right foot about half a foot-length to the rear and
+slightly to the left of the left heel (without changing the position of
+the left foot); face to the rear, turning to the right on the left heel
+and right toe; place the right heel by the side of the left. There is no
+left &quot;About Face.&quot;</p>
+<br />
+
+<center>COUNT&mdash;OFF!</center>
+
+<p>At this command all except the right files (the two men forming the
+extreme right end of the company as drawn up in two lines) execute &quot;Eyes
+Right&quot;; then, beginning on the right, the men in each rank count <i>one,
+two, three, four</i>&mdash;<i>one, two, three, four</i>, etc. As each man calls off
+his squad number he turns head and eyes to the front.</p>
+
+<h3>THE SETTING-UP EXERCISES</h3>
+
+<center><i>Attention</i>!</center>
+
+<p>This is the regular military position. Heels together, the feet at an
+angle of forty-five degrees; hands at the sides, thumbs along seam of
+the trousers; neck back, chin in, chest out. (See <a href="#Fig_1">Fig. 1.</a>)</p>
+
+<table summary='' border="0" align="right">
+<tr><td>
+<a name="Fig_1"></a><img src='images/0238-1.jpg' width='225' height='396' alt='FIG. 1.&mdash;ATTENTION'  title='FIG. 1.&mdash;ATTENTION'>
+<h4>FIG. 1.&mdash;ATTENTION</h4>
+</td></tr></table>
+
+<p>The movement calls for prompt control of the muscles; in fact, the
+expression is often used of &quot;snapping into attention,&quot; meaning that the
+man comes into this position quickly and easily and with a distinct
+click of the heels. In the &quot;Daily Dozen&quot; referred to later in this book,
+this position is called &quot;Hands.&quot;</p>
+<br />
+
+<center><i>Arms Cross (Ready-Cross!)</i></center>
+
+<p>This movement is taken from the position of &quot;Attention&quot; by raising the
+arms from the sides and turning the palms down; it may be varied by
+turning the palms up. Holding the arms in this position, at the same
+time turning the hands and keeping the neck straight and the chest
+arched, will develop all the muscles over the shoulder. (See <a href="#Fig_2">Fig. 2.</a>)</p>
+
+<table summary='' border="0" align="left">
+<tr><td>
+<a name="Fig_2"></a><img src='images/0237-1.jpg' width='300' height='345' alt='FIG. 2.&mdash;ARMS CROSS
+
+On the &quot;Cross&quot; position the arms should be straight out horizontally
+from the body, with the elbows locked. At the same time, resistance
+should be placed against the head and neck coming forward at all. These
+should be held in exactly the same position as at &quot;Attention.&quot; The
+tendency is either to let the arms bend a little or to let them drop
+below the horizontal, or even to hold them slightly above the level.'  title='FIG. 2.&mdash;ARMS CROSS'>
+<h4>FIG. 2.&mdash;ARMS CROSS</h4>
+<div class="citation">On the &quot;Cross&quot; position the arms should be straight out horizontally
+from the body, with the elbows locked. At the same time, resistance
+should be placed against the head and neck coming forward at all. These
+should be held in exactly the same position as at &quot;Attention.&quot; The
+tendency is either to let the arms bend a little or to let them drop
+below the horizontal, or even to hold them slightly above the level.</div>
+</td></tr></table>
+<p>From this position &quot;shoulder-grinding&quot; may be practised. This is
+executed by keeping the arms extended, turning the whole arm in a
+circle in the shoulder socket, and forcing the shoulder-blades back and
+together as the arms go back. The circle made by the hands should be
+about twelve inches in diameter.</p>
+<br />
+
+<center><i>Arms Stretch (Ready-Stretch!)</i></center>
+
+<p>In this exercise the arms are raised to a position straight up above the
+head, with the hands extended. The palms may be together or facing
+front. (See <a href="#Fig_3">Fig. 3.</a>)</p>
+
+<table summary='' width="125" border="0" align="right">
+<tr><td>
+<a name="Fig_3"></a><img src='images/0240-1.jpg' width='92' height='450' alt='FIG. 3.&mdash;ARMS STRETCH'  title='FIG. 3.&mdash;ARMS STRETCH'>
+<h4>FIG. 3.&mdash;ARMS STRETCH</h4>
+</td></tr></table>
+
+<center><i>Hips Firm</i>!</center>
+
+<p>(This order is given, &quot;Hips-Firm!&quot;)</p>
+
+<p>The hands are placed on the hips, with thumbs back and fingers forward.
+The chest should be arched, the shoulders and elbows kept well back, and
+the neck pushed hard against the collar. (See <a href="#Fig_4">Fig. 4.</a>)</p>
+
+<p>Also the hips should be kept well back and the abdomen in. This gives
+the same poise as the &quot;Attention&quot; position, but it puts more work on the
+shoulder muscles and so gives greater opportunity for arching the chest.
+In the &quot;Daily Dozen&quot; this position is called simply, &quot;Hips.&quot;</p>
+
+<table summary='' border="0" align="left">
+<tr><td>
+<a name="Fig_4"></a><img src='images/0242-1.jpg' width='300' height='405' alt='FIG. 4.&mdash;HIPS FIRM'  title='FIG. 4.&mdash;HIPS FIRM'>
+<h4>FIG. 4.&mdash;HIPS FIRM</h4>
+</td></tr></table>
+
+<center><i>Neck Firm</i>!</center>
+
+<p>(This order is given, &quot;Neck-Firm!&quot;)</p>
+
+<p>Maintaining the same position as in &quot;Hips Firm,&quot; the hands are quickly
+raised and put against the back of the head (the finger-tips slightly
+interlaced) just where it joins the neck, exerting some pressure; at
+the same time the head and neck are forced well back. (See <a href="#Fig_5">Fig. 5.</a>)</p>
+<br clear="all" />
+
+<table summary='' border="0" align="left">
+<tr><td><a name="Fig_5"></a><img src='images/0241-1.jpg' width='300' height='341' alt='FIG. 5.&mdash;NECK FIRM'  title='FIG. 5.&mdash;NECK FIRM'>
+<h4>FIG. 5.&mdash;NECK FIRM</h4>
+</td></tr></table>
+
+<p>The elbows should not be allowed to come forward, but should be kept
+back and the chest should be arched. This gives extra work for the
+muscles of the neck, as well as for those of the arms and shoulders. In
+the &quot;Daily Dozen&quot; this is called simply, &quot;Head.&quot; (See <a href="#Fig_6">Fig. 6.</a>)</p>
+
+<table summary='' width="175" border="0" align="right">
+<tr><td>
+<a name="Fig_6"></a><img src='images/0244-1.jpg' width='127' height='450' alt='Fig. 6&mdash;INCORRECT POSITION OF SHOULDERS IN NECK FIRM'  title='Fig. 6&mdash;INCORRECT POSITION OF SHOULDERS IN NECK FIRM'>
+<h4>Fig. 6&mdash;INCORRECT POSITION OF SHOULDERS IN NECK FIRM</h4>
+</td></tr></table><br clear="left" />
+<center><i>Arms Reach (Ready-Reach!)</i></center>
+
+<p>While maintaining an erect position, the arms are stretched out forward
+parallel to each other, the shoulders being kept back and the chest not
+cramped. If the shoulders are allowed to come forward the exercise is
+valueless. (See <a href="#Fig_7">Fig. 7.</a>)</p>
+
+<table summary='' border="0" align="left">
+<tr><td><a name="Fig_7"></a><img src='images/0246-1.jpg' width='200' height='414' alt='FIG. 7.&mdash;ARMS REACH'  title='FIG. 7.&mdash;ARMS REACH'>
+<h4>FIG. 7.&mdash;ARMS REACH</h4>
+</td></tr></table>
+<center><i>Arms Bend (Ready-Bend!)</i></center>
+
+<p>In this position the arms are bent at the elbows, with the hands
+partially clenched, and brought up about to the point of the shoulders.
+The shoulders are held back firmly and the neck is pressed against the
+collar, while the chest is arched (See <a href="#Fig_8">Fig. 8</a>). From this position the
+following movements are made with the hands clenched: Arms Cross
+(Ready-Cross)!<a name='FNanchor_1_1'></a><a href='#Footnote_1_1'><sup>[1]</sup></a></p>
+
+<table summary='' border="0" align="right">
+<tr><td>
+<a name="Fig_8"></a><img src='images/0246-2.jpg' width='175' height='493' alt='FIG. 8.&mdash;ARMS BEND'  title='FIG. 8.&mdash;ARMS BEND'>
+<h4>FIG. 8.&mdash;ARMS BEND</h4>
+</td></tr></table>
+<p>A good exercise in rhythmic time may be developed by going through the
+following round of movements: &quot;Arms Bend, Arms Cross, Arms Bend, Arms
+Stretch, Arms Bend, Arms Reach, Arms Bend, Arms Down.&quot;</p>
+<br />
+
+<center><i>Body Prone (Ready-Bend!)</i></center>
+
+<p>Assuming the position of &quot;Neck Firm,&quot; press the hands against the back
+of the neck and bend body at the waist forward, at the same time keeping
+the head in line with the spinal column and the eyes up; then back
+again to the erect position. (See <a href="#Fig_6a_2">Fig. 6a</a>, Chapter XI.)</p>
+
+<p>This gives excellent exercise for the muscles of the neck, and, if
+performed slowly, some exercise for the back.</p>
+
+<p>Assuming the same position of &quot;Neck Firm,&quot; bend the body slightly at
+the waist. This exercise should not be carried to an extreme, especially
+in the case of men who have reached middle age. In the &quot;Daily Dozen&quot;
+this is called &quot;Grasp.&quot;</p>
+<br />
+
+<center><i>Balancing (Ready-Balance!)</i></center>
+
+<p>Assume the position of &quot;Attention,&quot; then, standing on the right foot and
+keeping the knees straight, advance the left foot forward about two feet
+from the ground. Hold this position while balancing on the right foot,
+then back to &quot;Attention&quot; again. (See <a href="#Fig_9">Fig. 9.</a>)</p>
+
+<table summary='' border="0" align="left">
+<tr><td>
+<a name="Fig_9"></a><img src='images/0248-1.jpg' width='200' height='395' alt='FIG. 9.&mdash;BALANCING'  title='FIG. 9.&mdash;BALANCING'>
+<h4>FIG. 9.&mdash;BALANCING</h4>
+</td></tr></table>
+<p>Make the same motion, standing on the left foot. Now standing on the
+right foot, advance the left foot and, instead of bringing it to the
+ground, swing it back and extend it at the same height to the rear,
+still balancing on the other foot. Hold this position for a moment.
+After some practice this movement can be executed by standing on one
+foot and putting the other leg first forward and then back for several
+times.</p>
+
+<p>This exercise gives control over the muscles of the leg and balancing
+powers, and increases the ability to adjust the muscles so as to
+maintain the equilibrium.</p>
+<br />
+
+<center><i>Stride Position (Ready-Stride!)</i></center>
+
+<p>This position calls for the separation of the feet sideways about a foot
+and a half apart (<a href="#Fig_10">Fig. 10</a>). Now assume the &quot;Arms Cross&quot; attitude, and
+then, turning the body at the hips, bring first the right hand down to
+touch the floor, at the same time bending the right knee and keeping the
+left knee straight. Come back to the regular position again.</p>
+
+<table summary='' border="0" align="right" width="150">
+<tr><td>
+<a name="Fig_10"></a><img src='images/0250-1.jpg' width='125' height='349' alt='FIG. 10.&mdash;STRIDE, FIRST POSITION'  title='FIG. 10.&mdash;STRIDE, FIRST POSITION'>
+<h4>FIG. 10.&mdash;STRIDE, FIRST POSITION</h4>
+</td></tr></table>
+<br clear="left" />
+<p>Now bend the left knee, put down the left hand and touch the ground,
+turning the body at the hips. (See <a href="#Fig_11">Fig. 11.</a>)</p>
+
+<table summary='' border="0" align="left">
+<tr><td>
+<a name="Fig_11"></a><img src='images/0250-2.jpg' width='175' height='527' alt='FIG. 11.&mdash;STRIDE, FINAL POSITION'  title='FIG. 11.&mdash;STRIDE, FINAL POSITION'>
+<h4>FIG. 11.&mdash;STRIDE, FINAL POSITION</h4>
+</td></tr></table>
+
+<p>In both of these movements keep the other arm extended backward. This
+produces a graceful exercise which is excellent work for the muscles of
+the body and shoulders. In the &quot;Daily Dozen&quot; this is called &quot;The Weave.&quot;</p>
+
+<p>Assuming the &quot;Stride Position,&quot; advance the right foot about a foot;
+then, with the arms in &quot;Cross&quot; position once more, bend the forward knee
+and touch the ground with the hand, at the same time keeping the other
+arm extended backward.</p>
+
+<p>Reverse this.</p>
+
+<p>This movement is also excellent for the muscles of the body and back.</p>
+
+<center><i>Wall Balance (Ready-Bend!)</i></center>
+
+<p>Stand sideways to the wall about two feet and a half away; now extend
+both arms in the &quot;Cross&quot; position, and then lift the foot that is
+farthest away from the wall and lean over until the extended fingers of
+the other hand touch the wall; push back into original position. Move
+out a little farther from the wall and repeat. Do this until the
+distance is as far as can comfortably be recovered by pushing the hand
+against the wall.</p>
+
+<p>Reverse this exercise, so as to do it with the other arm.</p>
+
+<p>This is an excellent workout for the shoulder muscles as well as for the
+forearms, and gives some exercise to the body.</p>
+<br />
+
+<center><i>Stepping (Ready-Step!)</i></center>
+
+<p>Standing erect at &quot;Attention,&quot; step to the right with the right foot
+about six inches, merely touching the toe to the ground, and bring the
+foot back to the &quot;Attention&quot; position.</p>
+
+<p>The object of this movement is to give control of the muscles of the leg
+in addition to the balancing of the body. Care should be taken to keep
+the body absolutely motionless while the exercise is in progress. The
+toe is only touched to the ground and the foot is brought immediately
+back into position.</p>
+
+<p>This movement has a quieting effect after more violent exercising. It
+can be done either sideways, forward, or back.</p>
+<br />
+
+<center><i>Running in Place (Mark Time&mdash;March!)</i></center>
+
+<p>Beginning with &quot;Marking Time!&quot; Now raise the feet alternately from the
+ground, a little higher each time, until the knees come up practically
+to a level with the waist. Then perform this same motion on the toes and
+shift into a run while still holding the same position&mdash;that is, while
+going up and down on the toes. Men who have considerable weight around
+the waist-line should place their hands on the abdomen when performing
+this exercise.</p>
+
+<center><i>Body-turning (Ready-Cross! Ready-Turn!)</i></center>
+
+<p>This movement consists in turning the body at the hips while keeping the
+feet and legs in the original position. It may be done from almost any
+of the positions already outlined, and is moderate work for the muscles
+of the waist. Do it first with the arms in &quot;Cross&quot; position, turning to
+the right as far as possible; then back to the &quot;Front,&quot; or original,
+position; then to the left as far as possible, and back to the &quot;Front,&quot;
+or original, position, taking pains that the turning is executed above
+the hips while the legs and feet hold their original position. A more
+pronounced method is given in the &quot;Daily Dozen&quot; in &quot;Wave&quot; and &quot;Weave.&quot;</p>
+<br />
+
+<center><i>Heel-raising (Ready-Rise!)</i></center>
+
+<p>Standing on both feet at &quot;Attention,&quot; raise the heels, and hold the
+position for a moment; then drop the heels again. Repeat this.</p>
+
+<p>Now, standing in &quot;Stride Position,&quot; go up onto the toes again. Drop the
+heels and repeat.</p>
+
+<p>This is an excellent exercise for the muscles of the calf.</p>
+
+<h3>GROUP EXERCISES</h3>
+
+<center>No. 1. <i>Attention!</i> (or &quot;<i>Hands!</i>&quot;)</center>
+
+<p>Hips: Same position, but hands on hips, elbows back.</p>
+
+<p>Neck (or &quot;Head&quot;): Same position, but hands on back of neck, elbows back.</p>
+
+<p>Cross: Same position, but arms extended full length out from body,
+palms down.</p>
+
+<p>Grind: Maintaining the &quot;Cross&quot; position, turn palms up, and then make
+ten circles with hands, the diameter of the circle to be one foot (<a href="#Fig_12">Fig.
+12</a>). In doing this keep the arms horizontally out from the body, and on
+the backward sweep try to make the shoulder-blades almost meet at the
+back. (See <a href="#Fig_4_2">Fig. 4</a>, Chapter XI.) Rest ten seconds. Deep breathing with
+hands on hips.</p>
+
+<table summary='' border="0" align="left" width="300">
+<tr><td>
+<a name="Fig_12"></a><img src='images/0252-1.jpg' width='300' height='340' alt='FIG. 12.&mdash;&quot;GRIND,&quot; SHOWING HOW THE PALMS OF HANDS ARE
+TURNED UP IN THIS EXERCISE'  title='FIG. 12.&mdash;&quot;GRIND,&quot; SHOWING HOW THE PALMS OF HANDS ARE
+TURNED UP IN THIS EXERCISE'>
+<h4>FIG. 12.&mdash;&quot;GRIND,&quot; SHOWING HOW THE PALMS OF HANDS ARE
+TURNED UP IN THIS EXERCISE</h4>
+</td></tr></table>
+<br />
+
+<center>No. 2. <i>Attention</i>!</center>
+
+<p>Stretch: Lift arms straight up above head, palms out.</p>
+
+<p>Reach: Bring arms down, extending them straight out in front. Palms in,
+but keep shoulders back.</p>
+
+<p>Fling: Bend elbows out and bring hands in to chest, palms down. Then to
+&quot;Cross,&quot; back to &quot;Fling&quot; again, and so on ten times. (See <a href="#Fig_13">Fig. 13.</a>)</p>
+
+<table summary='' border="0" align="right" width="200">
+<tr><td>
+<a name="Fig_13"></a><img src='images/0254-1.jpg' width='200' height='382' alt='FIG. 13.&mdash;FLING. CORRECT POSITION'  title='FIG. 13.&mdash;FLING. CORRECT POSITION'>
+<h4>FIG. 13.&mdash;FLING. CORRECT POSITION</h4>
+</td></tr></table>
+<br clear="left" />
+<table summary='' border="0" align="left" width="150">
+<tr><td>
+<a name="Fig_14"></a><img src='images/0254-2.jpg' width='100' height='341' alt='FIG. 14.&mdash;WAVE. EXCELLENT DEMONSTRATION'  title='FIG. 14.&mdash;WAVE. EXCELLENT DEMONSTRATION'>
+<h4>FIG. 14.&mdash;WAVE. EXCELLENT DEMONSTRATION</h4>
+</td></tr></table>
+<p>Wave: Assume &quot;Reach&quot; position. Now bend the arms sharply at wrists and
+just let the fingers interlock. Bring the inside of elbow close to head,
+keeping head up. Then, by turning the body at the hips and keeping the
+back straight, cause the hands to make a complete circle of the diameter
+of a foot (<a href="#Fig_14">Fig. 14</a>). Do this five times, and then reverse for five
+times. (See <a href="#Fig_12_2">Fig. 12</a>, Chapter XIII.) Rest ten seconds. Then deep
+breathing, lifting arms on inhalations and crossing them on exhalations.</p>
+<br />
+
+<center>No. 3. <i>Attention</i>!</center>
+
+<p>Stride: Separate the feet by taking a step to right, bringing the feet
+about eighteen inches apart.</p>
+
+<table summary='' border="0" align="right" width="200">
+<tr><td>
+<img src='images/0253-1.jpg' width='175' height='501' alt='WEAVE&mdash;Common fault of not keeping shoulders and arms in
+line.'  title='WEAVE&mdash;Common fault of not keeping shoulders and arms in
+line.'>
+<h4>WEAVE&mdash;Common fault of not keeping shoulders and arms in
+line.</h4>
+</td></tr></table>
+<p>Weave: Turn the body at the hips while keeping the arms horizontally
+extended and bending the right knee slightly. Bring the right hand down
+to the ground midway between the feet and let the left arm go up,
+keeping its horizontal position from the body, the spine doing the
+turning. Hold this position five seconds; then up to &quot;Cross&quot; position
+and turn the body the reverse way, bending left knee and bringing left
+hand to ground. Hold five seconds, then up. Repeat five times for each
+hand. (See <a href="#Fig_14_2">Fig. 14</a>, Chapter XIII.)</p>
+
+<br clear="left" />
+<table summary='' border="0" align="left" width="200">
+<tr><td>
+<a name="Fig_15"></a><img src='images/0256-1.jpg' width='175' height='411' alt='FIG. 15.&mdash;&quot;CURL&quot; POSITION. EXCELLENT DEMONSTRATION EXCEPT
+THAT THE ELBOWS SHOULD BE THROWN BACK'  title='FIG. 15.&mdash;&quot;CURL&quot; POSITION. EXCELLENT DEMONSTRATION EXCEPT
+THAT THE ELBOWS SHOULD BE THROWN BACK'>
+<h4>FIG. 15.&mdash;&quot;CURL&quot; POSITION. EXCELLENT DEMONSTRATION EXCEPT
+THAT THE ELBOWS SHOULD BE THROWN BACK</h4>
+</td></tr></table>
+
+<p>Curl: From &quot;Cross&quot; position, clench the fists and bring arms in slowly
+to the side and up into the armpits, at the same time bending the body
+and head backward (<a href="#Fig_15">Fig. 15</a>). The fists should be clenched and the wrists
+bent, bring the hands in toward the chest, the elbows out, and inhaling.
+(See <a href="#Fig_9_2">Fig. 9</a>, Chapter XII.)</p>
+
+
+
+<p>Forward: From the above position, gradually bring the body up to an
+erect position, extending the hands to a &quot;Reach&quot; position, and slowly
+bend the body forward at the hips, exhaling at the same time, and
+letting the hands go back past the hips and as high behind the back as
+possible, keeping the head up and the eyes looking directly forward, not
+down. Go down about to the level of the wrist, then back to &quot;Cross&quot;
+position again, and repeat this backward and forward movement five
+times.</p>
+<br />
+
+<center>No. 4. <i>Attention!</i> (Cross-Crawl!) Assume the &quot;Cross&quot; position.</center>
+
+<p>Crawl: While still keeping the neck back, the chin, and the chest
+arched, slowly lift the right hand and arm until it points directly
+upward, then curl in right arm over the head, at the same time dropping
+the left shoulder and sliding the left hand and arm down along the side
+of the left leg until the fingers reach directly to the knee, or as far
+as comfortable. Now come back from this position. (See Figs. <a href="#Fig_7_2">7</a> and <a href="#Fig_8_2">8</a>,
+Chapter XII.) &quot;Cross&quot; once more and raise the other arm in similar
+fashion. Repeat this five times on each side.</p>
+<br />
+
+<center>No. 5. <i>Attention</i>! (Cross-Crouch!)</center>
+
+<p>Crouch: Assume the &quot;Cross&quot; position of the arms and &quot;Stride&quot; stand, feet
+about eighteen inches apart. Now, keeping the head up and the neck back
+and back straight, bend the knees and come down slowly, not too far
+(<a href="#Fig_16">Fig. 16</a>), until fully accustomed to it, and up again. Repeat this five
+times. (See <a href="#Fig_10_2">Fig. 10</a>, Chapter XII.)</p>
+
+<table summary='' border="0" align="left" width="331">
+<tr><td>
+<a name="Fig_16"></a><img src='images/0258-1.jpg' width='331' height='300' alt='FIG. 16.&mdash;&quot;CROUCH,&quot; SHOWING ERECT POSITION OF BODY AND
+BACK'  title='FIG. 16.&mdash;&quot;CROUCH,&quot; SHOWING ERECT POSITION OF BODY AND
+BACK'>
+<h4>FIG. 16.&mdash;&quot;CROUCH,&quot; SHOWING ERECT POSITION OF BODY AND
+BACK</h4>
+</td></tr></table>
+
+
+<center>No. 6. <i>Attention</i>!</center>
+
+<p>Heel-raising: Lift the heels from the floor, maintain the position on
+the toes for a second, then back onto the heels once more. Repeat some
+ten times, then take the &quot;Stride&quot; stand and repeat ten times in this
+position.</p>
+<br clear="left" />
+
+<center>No. 7. <i>Attention!</i></center>
+
+<table summary='' border="0" align="right" width="200">
+<tr><td>
+<a name="Fig_17"></a><img src='images/0256-2.jpg' width='200' height='399' alt='FIG. 17.&mdash;&quot;WING&quot; POSITION, ALSO BACK POSITION OF &quot;CURL.&quot;
+FACE SHOULD, HOWEVER, BE TURNED UP'  title='FIG. 17.&mdash;&quot;WING&quot; POSITION, ALSO BACK POSITION OF &quot;CURL.&quot;
+FACE SHOULD, HOWEVER, BE TURNED UP'>
+<h4>FIG. 17.&mdash;&quot;WING&quot; POSITION, ALSO BACK POSITION OF &quot;CURL.&quot;
+FACE SHOULD, HOWEVER, BE TURNED UP</h4>
+</td></tr></table>
+
+<p>Wing-work: Raise the arms to the &quot;Cross.&quot; Then lift arms straight over
+head, inhaling; then, bending body forward and keeping the neck
+straight, swing the arms backward at the shoulder, exhaling, and come
+forward until the body is about level with the waist; then up again
+(<a href="#Fig_17">Fig. 17</a>). Picture the arms as looking like a bird's wings. Repeat this
+five times in each direction. (See Figs. <a href="#Fig_15_2">15</a>, <a href="#Fig_15a_2">15a</a>, Chapter XIII.) Final
+deep breathing, with arm lifting as before.</p>
+
+
+<br />
+
+<h3>FOOTNOTES:</h3>
+
+<a name='Footnote_1_1'></a><a href='#FNanchor_1_1'>[1]</a><div class='note'><p> This is the same movement as in the ordinary &quot;Cross&quot;
+position, except that the hands are kept clenched.</p></div>
+<br clear="all" />
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_VI'></a><h2>CHAPTER VI</h2>
+<br />
+
+<h3>A TEN-DAY PROGRAM</h3>
+
+<p>FIRST DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Hips Firm</span><br />
+<span style='margin-left: 1em;'>Neck Firm</span><br />
+<span style='margin-left: 1em;'>Arms Bend</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Arms Stretch</span><br />
+<span style='margin-left: 1em;'>Arms Reach</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Heels Raise</span><br />
+<span style='margin-left: 1em;'>Deep Breathing (At &quot;Arms Stretch&quot;)</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Walk half-mile on level, each man at his own stride.</p>
+
+<center>
+<img src='images/0260-1.jpg' width='250' height='467' alt='CORRECT POSITION OF NECK AND SHOULDERS IN ALL REACH
+EXERCISES'  title='CORRECT POSITION OF NECK AND SHOULDERS IN ALL REACH
+EXERCISES'>
+</center><h4>CORRECT POSITION OF NECK AND SHOULDERS IN ALL REACH
+EXERCISES</h4>
+
+<p>Walk in pairs&mdash;column of twos; the shorter men should be in front.</p>
+<br />
+
+<p>SECOND DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Hips Firm</span><br />
+<span style='margin-left: 1em;'>Neck Firm</span><br />
+<span style='margin-left: 1em;'>Body Prone</span><br />
+<span style='margin-left: 1em;'>Hips Firm</span><br />
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Body Bend (Side to left and right)</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Bend</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Arms Stretch</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Heels Raise</span><br />
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Walk three-quarters of a mile, column of twos, keeping step. Starting at
+command, &quot;Forward&mdash;March!&quot; beginning with left foot. Leader calls
+&quot;Company&mdash;Halt!&quot; three or four times, and then &quot;Forward&mdash;March!&quot; again.
+Leader commands occasionally, &quot;Change Step&mdash;March!&quot;</p>
+<br />
+
+<p>THIRD DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Bend</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Turn Body (On hips&mdash;right and left)</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Neck Firm</span><br />
+<span style='margin-left: 1em;'>Body Prone</span><br />
+<span style='margin-left: 1em;'>Body Backward Bend</span><br />
+
+<p><i>Attention</i>!</p>
+
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Heels Raise</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<center>
+<img src='images/0262-1.jpg' width='300' height='313' alt='STOOPING. INCORRECT POSITION, LETTING THE HEAD FALL
+FORWARD'  title='STOOPING. INCORRECT POSITION, LETTING THE HEAD FALL
+FORWARD'>
+</center><h4>STOOPING. INCORRECT POSITION, LETTING THE HEAD FALL
+FORWARD</h4>
+
+<p>Walk a mile, column of twos, keeping step. Last half-mile command men to
+stand up and keep their necks pressed back against their collars, chins
+in.</p>
+<br />
+
+<p>FOURTH DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Bend</span><br />
+<span style='margin-left: 1em;'>Arms Stretch</span><br />
+<span style='margin-left: 1em;'>Palms Front</span><br />
+<span style='margin-left: 1em;'>Bring Arms Downward and Backward</span><br />
+
+<p><i>Attention!</i> </p>
+
+<span style='margin-left: 1em;'>Arms Bend </span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left) </span><br />
+<span style='margin-left: 1em;'>Stride Stand (Foot advanced)</span><br />
+<span style='margin-left: 1em;'>Bend Knee and Touch Floor with Hand (Right and left)</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Walk a mile, marching step, column of twos, shorter men in front, but
+try to get them up to a thirty-inch stride. Make a portion of the march
+slightly up-hill, and last half-mile with necks back, chin in, chest
+out.</p>
+
+<table summary='' border="0" width="90%" align="center">
+<tr>
+<td align="left">
+<img src='images/0264-1.jpg' width='125' height='398' alt='Letting shoulders come forward; common fault'  title='Letting shoulders come forward; common fault'>
+<h4>Letting shoulders come forward; common fault</h4>
+</td>
+<td align="right">
+<img src='images/0264-2.jpg' width='112' height='398' alt='Incorrect position of neck and shoulders; very common fault'  title='Incorrect position of neck and shoulders; very common fault'>
+<h4>Incorrect position of neck and shoulders; very common fault</h4>
+</td></tr></table>
+<p>FIFTH DAY</p>
+<br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Bend</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Shoulder-grinding (Moving hands in circle and backward)</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Crouch (Quarter-bend)</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Faster</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Walk a mile and a quarter, column of twos. Insist on thirty-inch stride,
+but put shorter men in front. Make a little stiffer grade. No more
+talking in ranks. Insist upon necks back, chins in, and chests out all
+the way.</p>
+<br />
+
+<p>SIXTH DAY</p>
+
+<center>
+<img src='images/0266-1.jpg' width='216' height='300' alt='STOOPING. INCORRECT POSITION, LETTING THE BACK BOW UP AND
+SHOULDERS DROP'  title='STOOPING. INCORRECT POSITION, LETTING THE BACK BOW UP AND
+SHOULDERS DROP'>
+</center><h4>STOOPING. INCORRECT POSITION, LETTING THE BACK BOW UP AND
+SHOULDERS DROP</h4>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Bend</span><br />
+<span style='margin-left: 1em;'>Arms Wing</span><br />
+<span style='margin-left: 1em;'>Arms Fling</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Shoulder-grinding</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Body-turning</span><br />
+<span style='margin-left: 1em;'>Crouch (Quarter-bend)</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Faster</span><br />
+<span style='margin-left: 1em;'>Running in Place</span><br />
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Bring men into company line and &quot;count off.&quot; Explain &quot;squad&quot; formation.
+March mile and a quarter in column of squads. Take a stiffer grade. No
+talking in ranks. Keep to thirty-inch stride and give it a regular beat.
+No sloppiness. Make it a firm, steady march, and keep urging the men to
+breathe deeply and steadily.</p>
+<br />
+
+<p>SEVENTH DAY</p>
+<br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Right Face</span><br />
+<span style='margin-left: 1em;'>Left Face</span><br />
+<span style='margin-left: 1em;'>About Face</span><br />
+<span style='margin-left: 1em;'>Repeat</span><br />
+
+<p><i>Attention</i>!</p>
+
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Heel-raising</span><br />
+<span style='margin-left: 1em;'>Body-bending Sideways</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Faster</span><br />
+<span style='margin-left: 1em;'>Running in Place</span><br />
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Company formation. Count off. &quot;Squads Right&mdash;March!&quot; Mile and a quarter.
+Silence in ranks. Erect carriage. Hips back. Deep breathing. Steady
+thirty-inch stride. Stiff incline. No lagging, but take it much the same
+as on the level. On the way, in some five minutes after the grade has
+been covered, give them &quot;Double Time&quot; for about twenty steps.</p>
+
+<center>
+<img src='images/0268-1.jpg' width='125' height='374' alt='EFFECT OF THESE EXERCISES, SHOWING EVEN MUSCULAR
+DEVELOPMENT'  title='EFFECT OF THESE EXERCISES, SHOWING EVEN MUSCULAR
+DEVELOPMENT'>
+</center><h4>EFFECT OF THESE EXERCISES, SHOWING EVEN MUSCULAR
+DEVELOPMENT</h4>
+<br />
+
+<p>EIGHTH DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Right Face</span><br />
+<span style='margin-left: 1em;'>Left Face</span><br />
+<span style='margin-left: 1em;'>About Face</span><br />
+<span style='margin-left: 1em;'>Repeat</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Crouch (Quarter-bend)</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Arms Stretch</span><br />
+<span style='margin-left: 1em;'>Palms Front</span><br />
+<span style='margin-left: 1em;'>Bring Arms Downward and Backward</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Faster</span><br />
+<span style='margin-left: 1em;'>Running in Place</span><br />
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Company formation. Count off. &quot;Squads Right&mdash;March!&quot; While marching
+explain to them &quot;To the Rear&mdash;March,&quot; and have them do it three or four
+times. Distance mile and a half, with same hill work as before. Give
+them &quot;Double Time&quot; for twenty steps twice during the march.</p>
+<br />
+
+<p>NINTH DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Forward&mdash;March (Three steps and come to &quot;Attention!&quot;)</span><br />
+<span style='margin-left: 1em;'>Same Steps Backward</span><br />
+<span style='margin-left: 1em;'>Same Steps Sideways</span><br />
+<span style='margin-left: 1em;'>Make Complete Square (Three steps forward, three to the right,</span><br />
+<span style='margin-left: 2em;'>three backward, and three to the left)</span><br />
+<span style='margin-left: 1em;'>Hips Firm</span><br />
+<span style='margin-left: 1em;'>Neck Firm</span><br />
+<span style='margin-left: 1em;'>Body Prone</span><br />
+<span style='margin-left: 1em;'>Body Backward Bend</span><br />
+<span style='margin-left: 1em;'>Body Sideways Bend</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Faster</span><br />
+<span style='margin-left: 1em;'>Running in Place</span><br />
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Get some bars of iron, one inch in diameter and three feet long. They
+should cost fifty cents apiece, and weigh about eight pounds. Give half
+the company these bars to carry, and at the middle of the hike transfer
+them to the other half to bring home. Distance mile and a half. No
+&quot;Double Time.&quot; Carry the bars by the middle in the hands, and then for a
+time behind the back and through the elbows, with the hands in front.</p>
+<br />
+
+<p>TENTH DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Body and Knee Bend, turning on Hips and touching Floor with Hand</span><br />
+<span style='margin-left: 2em;'>(First one and then the other. The right hand on bending right knee</span><br />
+<span style='margin-left: 2em;'>and the left hand on bending left knee).</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Hips Firm</span><br />
+<span style='margin-left: 1em;'>Neck Firm</span><br />
+<span style='margin-left: 1em;'>Body Prone</span><br />
+<span style='margin-left: 1em;'>Body Backward Bend</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Crouch (Quarter-bend)</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Faster</span><br />
+<span style='margin-left: 1em;'>Running in Place</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Carry bars, distance mile and a quarter, every man carrying his bar all
+the way. &quot;Double-time&quot; them once during march for twenty steps. Insist
+on erect carriage all the way, with neck back against collars.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='Part_II'></a><h2>Part II</h2>
+
+<h3>THE DAILY DOZEN</h3>
+
+<center>A CONDENSED SYSTEM OF EITHER GROUP OR INDIVIDUAL SETTING-UP EXERCISES</center>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_VII'></a><h2>CHAPTER VII</h2>
+<br />
+
+<p>We may now consider the question of time-saving for those who may be
+obliged to largely forego pleasurable exercise and who yet desire to
+keep fit and well in spite of this deprivation.</p>
+
+<p>There are two divisions in this class, as may be shown in the case of
+the present world war. The first class embraces all the men in active
+service, with two subdivisions&mdash;officers who are over forty and officers
+and privates who are under that age. The second class comprises the men
+(and women, too, for that matter) who, unable to do service at the
+front, must support the troops in various ways behind the lines. It is
+said that it takes five men behind the line to support one man at the
+front, and, judging from the pressure that already has come upon our
+people, this is manifestly not an incorrect statement. These reserves
+must be kept in good physical condition, and with this end in view the
+writer has prepared a modified form of setting-up exercises which has
+been tested out with large numbers in actual practice.</p>
+
+<p>These exercises are intended to prepare the younger men for the more
+strenuous training which they are to undergo later; in the case of the
+older men, they are to be used before entering upon the ordinary day of
+business routine. After a great deal of study a system has been devised
+which answers the needs in both cases; it is not too strenuous for the
+older men, and it will add suppleness, vitality, and endurance to the
+physical assets of the younger men.</p>
+<br />
+
+<h3>A MODERN PHYSICAL SYSTEM</h3>
+
+<p>We know how, in the stress of affairs brought about by war, not only
+individuals, but nations are suddenly awakened to the fact that what
+may have been good enough even a year ago is antiquated and out of date
+to-day. Under the pressure of war we are driven, whether we wish it or
+not, to put to immediate test virtually every fact of our daily lives.
+We find that almost every machine and well-nigh every method may be
+improved&mdash;in fact, that it must be improved.</p>
+
+<p>Boats, aeroplanes, guns, industrial processes, even the actual business
+of living itself, all are being submitted to the test of emergency and
+are being made over upon new lines. So it is with our setting-up
+exercises. We can no longer afford to waste time or motion or effort. We
+are teaching on an intensive scale and we must take nothing out of a man
+in preparation; rather we must add to his store of vitality and energy.
+Perhaps we find that the routine of his ordinary work will strengthen
+sufficiently his legs and arms. This is astonishingly true. What we must
+now do is to supple him, to quicken his co-ordination, to improve his
+poise, and to put his trunk and thorax into better shape. We must give
+him endurance, quickness of response, and resistive force. This,
+therefore, being our problem, we eliminate the arm and leg exercises and
+go directly for the trunk and thorax. We must quicken co-ordination and
+improve the man's rapidity of response to command. And standing out
+above all is this major principle: &quot;No vitality should be taken out of a
+man by these setting-up exercises; he should not be tired out, but
+rather made ready for the regular work of the day.&quot;</p>
+<br />
+
+<h3>OUT-OF-DATE IDEAS</h3>
+
+<p>This war in which we are engaged has brought to our people some
+all-compelling truths. And the greatest of these is that our men, the
+flower of our racial stock, are deficient physically when put to the
+test before examining-boards. When one sees some two thousand men
+examined by draft boards to secure two hundred men for our army, as
+happened in some cases, when one reads that in a physical examination
+for the sanitary police force in Cleveland thirty-seven out of
+forty-two women passed and only twenty-two men out of seventy-two, one
+is ready indeed to believe that we have failed to produce men who can be
+called upon when the need arises to defend our country.</p>
+
+<center>
+<img src='images/0270-1.jpg' width='371' height='200' alt='INCORRECT POSITION, SHOWING HOW MOST MEN SLACK IN SWEDISH
+EXERCISES BY LETTING THE BACK BEND'  title='INCORRECT POSITION, SHOWING HOW MOST MEN SLACK IN SWEDISH
+EXERCISES BY LETTING THE BACK BEND'>
+</center><h4>INCORRECT POSITION, SHOWING HOW MOST MEN SLACK IN SWEDISH
+EXERCISES BY LETTING THE BACK BEND</h4>
+
+<p>Our athletic sports have produced the right spirit, as the rush of
+athletes to the service has shown. But our calisthenics, our general
+building-up exercises have apparently failed in the physical development
+of our youth. They are antique. Permit me to illustrate. Only recently
+Professor Bolen, the authority on Swedish exercises, died and left
+behind him the record of his work. After twenty-five years of study he
+had decided that setting-up exercises were unnecessary in the case of a
+man's <i>legs</i> or <i>arms</i> or <i>pectoral muscles</i>, and that the attention
+should be devoted to the trunk&mdash;that is, to the engine itself.</p>
+
+<h3>OLD-TIME FALLACIES</h3>
+
+<p>Here is what was once considered to be a reasonable morning &quot;setting-up&quot;
+exercise, and which, if coupled with a five-mile rapid walk and hopping
+first on one foot and then on the other for a half-mile, would prepare a
+man for his day's work.</p>
+
+<div class='blkquot'><p>On rising, let him stand erect, brace his chest firmly out, and,
+     breathing deeply, curl dumbbells (ten pounds each for a 165-pound
+     man) fifty times without stopping. Then placing the bells on the
+     floor at his feet, and bending his knees a little and his arms none
+     at all, let him rise to an upright position with them fifty times.</p>
+
+<p>     After another minute's rest, standing erect, let him lift the
+     bells fifty times as far up and out behind him as he can, keeping
+     the elbows straight and taking care, when the bells reach the
+     highest point behind, to hold them still there a moment.</p>
+
+<p>     Next, starting with the bells at the shoulders, let him push them
+     up high over the head and lower them fifty times continuously. </p></div>
+
+<p>Is it any wonder that we abandoned such &quot;setting-up&quot;?</p>
+
+<p>Again, it was pointed out how, by special exercises, a man might
+increase his biceps two or three inches in a year and the calves of his
+legs an inch or two! Now what was the average man to do this for? What
+was the object? To admire himself in the mirror? Or did he intend to
+make of himself a professional weightlifter? Practically the only real
+good in all this was the deep breathing, and that would not be lasting
+except in so far as a part of the exercises tended to open up the chest.
+How many of us have heard that fairy-tale that if we practised deep
+breathing for a few minutes daily our lungs would acquire the habit and
+we should continue it unconsciously when seated at our desks!</p>
+
+<h3>A PERFECTLY USELESS STUNT</h3>
+
+<p>Just to show what we are <i>not</i> attempting to do, here is a quotation
+illustrating perfectly the old-fashioned idea that health depends upon
+extraordinary muscular development:</p>
+
+<div class='blkquot'><p>At our suggestion he began practising this simple raising and
+     lowering of the heels. In less than four months he had increased
+     the girth of each calf one whole inch. When asked how many strokes
+     a day he averaged, he said that it was from fifteen hundred to two
+     thousand, varied some days by his holding in each hand, during the
+     process, a twelve-pound dumbbell, and then only doing one thousand
+     or thereabouts. The time he found most convenient was in the
+     morning on rising, and just before retiring at night. The work did
+     not take much time; seventy strokes a minute was found a good
+     ordinary rate, so that fifteen minutes at each end of the day was
+     all he needed. </p></div>
+
+<p>We new recognize how silly are such exercises taken for the mere sake of
+adding an inch or two to an already serviceable muscle.</p>
+
+<h3>PENNY-WISE AND POUND-FOOLISH</h3>
+
+<p>It is poor gymnastics when the main object is to expend a certain number
+of foot-pounds of energy to secure increase in cardiac and pulmonary
+activity, without care being taken that these organs are in a favorable
+condition to meet the increased demand put upon them. It is poor
+gymnastics if we desire to astound the world by nicely finished and
+smoothly gliding combinations of complex movements fit to be put into
+the repertoire of a juggler, or by exhibitions of strength vying with
+those of a Sandow, if we do not take into consideration the effects upon
+the vital functions.</p>
+
+<p>&quot;Look at these fellows,&quot; said the physician, &quot;built like giants and
+rotten inside!&quot; True, he was speaking of a lot of big negroes, but he
+found the same condition in others&mdash;men with stiff muscles and slow
+movements, men with shoulders pulled forward and no chest expansion,
+breathing wholly with their abdomens. As he put it, &quot;Those men will
+to-morrow be the recruits for another army, the one which fills the
+tuberculosis hospitals.&quot;</p>
+
+<h3>NATURE'S PROCESS</h3>
+
+<p>What we want is suppleness, chest expansion, resistive force, and
+endurance; and these do not come from great bulging knots of muscle nor
+from extraordinary feats of strength. Rapid shifts from severe training
+to a life of ease and indulgence is not Nature's process. It is not the
+way in which she carries on her work. Every step she makes is a little
+one. She seems never to reckon time as an essential in her economy. We
+should heed the lesson. The man who eats, drinks, and neglects all care
+of himself for a year, and then rushes madly into a period of severe
+physical exercise and reduction, may at the end of the month, if he
+possesses sufficient vitality, come out feeling fine. But if he repeats
+the process of letting himself go, Nature puts on the fat more and more
+and a second severe reduction becomes necessary. And it is only a
+question of time as to the exhaustion of any man's vitality through
+these extremes.</p>
+
+<h3>TIME THE GREAT ELEMENT</h3>
+
+<p>Any one who has had the opportunity of talking with the men in authority
+who are bearing the burden of fitting a nation for the present emergency
+cannot fail to be impressed with the fact that time is the great
+element. We must really prepare our men, we must make them fit in the
+shortest space of time that will accomplish the result. And we must
+conserve our man-power. It is no longer a question of putting on such
+severe work as shall weed out all but the physical giants; we are not
+trying (as seemed to be the idea in the first Plattsburg camps, before
+the war) to make the going so stiff as to leave us only 50 per cent. of
+hardened men. We want every man who can be brought along rapidly into
+condition, and not the strongest only. Hence the problem takes on a new
+phase.</p>
+
+<p>We all recognize that the quality and previous training of the men this
+country is sending into service have a very potent bearing upon the
+length of time required to make fighters of them. For, after all, the
+man whose training and discipline have been along a kindred line becomes
+serviceable much earlier than the man who has to acquire the necessary
+spirit and quality. No one who has listened to the coaches of our
+various college teams, or who has read either the preliminary prospects
+of a game or the account of it afterward, but must have been impressed
+with the continual repetition of emphasis upon the &quot;fighting spirit.&quot;</p>
+
+<p>Hence, when our athletes flock almost <i>en masse</i> to the colors, it means
+that we are enlisting a large number of picked men who have been in
+training both mentally and physically, and who, under discipline, will
+make obedient, courageous, and enthusiastic fighters. But a large number
+of these have been out of college or out of strenuous athletics a year
+or two, or longer, and they need physical conditioning to get back.</p>
+
+<p>There is thus a new idea of considerable importance involved in these
+condensed setting-up exercises. For the world does move, and those who
+thought themselves up to date on boats, aeroplanes, drill, and the like
+have found even within a year that they must make acquaintance with
+advanced theories and new and improved methods.</p>
+
+<h3>ESSENTIAL PRINCIPLES</h3>
+
+<p>Probably the most vital point is that the setting-up exercises should
+not &quot;take it out of the men.&quot; If we find a man exhilarated and made
+eager to work at the end of his setting-up we have accomplished far more
+than if we tire him out or exhaust any of his store of vitality. If, in
+addition to this, we can reduce the amount of time occupied in these
+setting-up exercises and yet obtain results, we have saved that much
+more time for other work.</p>
+
+<p>Because they did take it out of the men, the old-time conventional
+setting-up exercises were shirked and the leaders were unable to detect
+this shirking; men went through the motions, but slacked the real work.</p>
+
+<p>Furthermore, all these systems tended to take a longer period of time
+than was necessary to accomplish the desired results, and made &quot;muscle
+bound&quot; the men who practised them.</p>
+
+<p>It has been found in sports and athletic games that over-developed
+biceps, startling pectoral muscles, and tremendously muscled legs are a
+disadvantage rather than an advantage. The real essential is, after all,
+the engine, the part under the hood, as it were&mdash;lungs, heart, and
+trunk. Finally, if we give a man endurance and suppleness he becomes
+more available in time of need.</p>
+
+<p>Another point of equal importance is that the setting-up exercises
+should be rendered as simple as possible. If we are obliged to spend a
+considerable period of time in teaching the leader so that he can handle
+setting-up exercises, extension of the number of leaders is rendered
+increasingly difficult. If, therefore, we can make this leadership so
+simple that a long course of instruction is not necessary, we save here,
+in these days of necessarily rapid preparation, a very material amount
+of time.</p>
+
+<p>Still, further, it is found that many of the present setting-up
+exercises made an extraordinarily wide variation of effort between heavy
+and light men. The light man would put in only a small amount of
+muscular effort, whereas the heavy man, in the same length of time and
+under the same exercise, would be taxed far more than he could
+comfortably stand.</p>
+
+<p>Again, in the point of age, similar variations necessarily exist.
+Naturally it is out of the question to assume that the youth from
+eighteen to twenty-five and the man of fifty-five to sixty can take the
+same amount and the same kind of exercise. On the other hand, if we
+consider the work each is required to do in his daily routine, we can,
+so far as the setting-up exercises are concerned, bring the two points
+nearer together, especially if we regard these setting-up exercises in
+the proper light&mdash;a mere preparation for the more onerous tasks that are
+to follow.</p>
+
+<h3>MODERN PHYSICAL EDUCATION</h3>
+
+<p>Bearing all these points in mind, we test out the setting-up exercises
+so that we may obtain a set answering the following requirements:</p>
+
+<p><i>First</i>&mdash;Reduce them to a period of eight or ten minutes once or twice a
+day.</p>
+
+<p><i>Second</i>&mdash;Make them simple for leaders to learn.</p>
+
+<p><i>Third</i>&mdash;Eliminate movements that, on account of the daily work, are
+unnecessary.</p>
+
+<p><i>Fourth</i>&mdash;Render them more difficult of evasion or shirking.</p>
+
+<p><i>Fifth</i>&mdash;Direct them specifically in the line of increased resisting
+power, endurance, and suppleness.</p>
+
+<p><i>Sixth</i>&mdash;Make them of value in establishing co-ordination, muscular
+control, and more prompt response to command.</p>
+
+<p><i>Seventh</i>&mdash;Equalize them for use by both heavy and light men.</p>
+
+<p><i>Eighth</i>&mdash;Select the exercises in such a way that the set may be of
+nearly equal value to both enlisted men and officers, as well as to
+executives behind the lines.</p>
+
+<h3>SLACKING IN SETTING-UP DRILLS</h3>
+
+<p>Many of us have seen setting-up drills of various kinds. Moving pictures
+of such drills show in a very striking way how much of the work not only
+could be slacked, but <i>is</i> being slacked right along. In fact, high
+officers in our service have become so disgusted with the setting-up
+exercises as to consider abandoning them altogether. In some stations or
+cantonments a great many men were tired out with the setting-up
+exercises; so much so that they had neither life nor vitality for some
+little time for other work. For the sake of illustration, let us
+examine one particular movement. It consists of the men lying flat on
+the ground or floor; then, with straight back, lifting themselves by the
+arms; finally, giving a jump with the arms and clapping the hands
+together once, and then coming back to the original position. The
+non-commissioned officer who was leading this exercise weighed about 138
+pounds. It is easy to imagine the contrast between his doing this stunt
+and a heavy man of 180 or 190 pounds attempting it.</p>
+
+<p>It is unnecessary to describe in detail the parts of the setting-up
+exercise which tend to develop members which are already pretty
+thoroughly exercised in the daily routine of work and drill. The average
+man of the service needs expansion of chest capacity, which adds to his
+resistive power; a stronger, better-developed back; and suppleness and
+quickness and mobility of trunk. To develop these qualities we must have
+exercises which may be continued on board ship or near the front, and
+which can be carried on without apparatus.</p>
+
+<center>
+<img src='images/0272-1.jpg' width='388' height='225' alt='LEG-RAISING'  title='LEG-RAISING'>
+</center><h4>LEG-RAISING</h4>
+
+<center>
+<img src='images/0272-2.jpg' width='378' height='275' alt='SIDE-FALLING. THIS ARM AND BODY WORK PLACES A HANDICAP ON
+A HEAVY MAN'  title='SIDE-FALLING. THIS ARM AND BODY WORK PLACES A HANDICAP ON
+A HEAVY MAN'>
+</center><h4>SIDE-FALLING. THIS ARM AND BODY WORK PLACES A HANDICAP ON
+A HEAVY MAN</h4>
+
+<p>The ordinary system of setting-up exercises has been growing out of
+favor for some time. Athletic trainers have come to look with
+considerable suspicion upon the gymnasium-made candidate with big biceps
+and large knots of muscles. It was also found that, outside of
+weight-lifting and inordinate &quot;chinning&quot; and apparent great strength on
+the parallel bars, these men were not so valuable as the lesser muscled
+but more supple candidates. To put it briefly, it was found in actual
+practice that what was under the ribs was of more value than what lay
+over them.</p>
+
+<h3>A CALL FOR WORK THAT WILL COUNT</h3>
+
+<p>Even at the risk of repetition, some facts should be driven home.</p>
+
+<p>We are now working under conditions that should especially emphasize the
+fact of time-saving. We must take ourselves seriously, whether we are in
+the lines or behind the lines.</p>
+
+<p>In the eight million men in this country between the ages of forty-five
+and sixty-four are the country's greatest executives and financiers. We
+can no longer give these executives and financiers two months in the
+South in the winter and a long summer vacation. We can no longer let a
+Plattsburg camp be a strenuous sifting out, a mere survival of the
+physically fittest. We need every man whom we can make available, and we
+need him with his vitality fully preserved and his endurance appreciably
+heightened. Some are stronger, naturally, than others. In football
+parlance we are no longer trying to pick a team out of a squad of two
+hundred men; we are trying to get a hundred and seventy-five out of the
+two hundred that can stand a fair pace and have enough left to fight
+with when they get there. Any one who has been in touch with affairs in
+Washington, any one who has been engaged in our munition-plants and in
+our factories, any one who has worked upon Liberty Bond drives or Red
+Cross fund-raising, knows that if we are to support our boys on land and
+sea, these men who are trying to solve the problems of executive
+management, and who have the task of raising funds in thousandfold
+increased volume, must be also carefully conserved. For, after all, even
+though we spell Patriotism with a capital P and Government with a
+capital G, even though army and navy orders take precedence, there is
+one great mistress of all, Dame Nature! And when she taps a man on the
+shoulder and says, &quot;Quit!&quot; that man stops; and when he offers the excuse
+that he has done it out of patriotism and loyalty she merely says: &quot;I
+don't care why you did it, you have finished!&quot; And there is no appeal to
+Washington from her verdict.</p>
+
+<h3>THE BIG PROBLEM</h3>
+
+<p>We shall soon hear the call for more men, men to fight and men to
+support the men who fight. The game is on. We are all in it now, either
+on the field or on the side-lines. We need to train for it fast and we
+have no time to waste. For, after all, it is condition that tells. It
+is the man who can stay, who can work at highest efficiency, and who can
+hold out the longest who is going to be most valuable. If we save even
+ten minutes a day in the setting-up exercises, we save, with a hundred
+thousand men, 16,666 hours daily toward perfecting their other
+knowledge. If we can make an able officer or a competent executive last
+a year longer or even six months under the increased strain, it gives us
+a year or six months more in which his understudy can gather the
+necessary experience to take up his task.</p>
+
+<center>
+<img src='images/0274-1.jpg' width='394' height='250' alt='ARM AND BODY WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN'  title='ARM AND BODY WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN'>
+</center><h4>ARM AND BODY WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN</h4>
+
+<center>
+<img src='images/0274-2.jpg' width='440' height='250' alt='ALTERNATE LEG-RAISING'  title='ALTERNATE LEG-RAISING'>
+</center><h4>ALTERNATE LEG-RAISING</h4>
+
+<p>Millions of our youth are going out to fight, but disease and exhaustion
+will kill more of them than will the guns of the enemy. Thousands of men
+of the best brain-power in this country are going into committee-rooms
+and conferences every day from nine in the morning till twelve at night
+to devise better and more efficacious means of stopping the progress of
+the Hun. If these men's brains are of value, and we know they are, then
+the more clearly they act and the longer they last, the better for the
+country.</p>
+
+<h3>THE NEED FOR A CONDENSED SYSTEM OF CALISTHENICS</h3>
+
+<p>The demonstration, with a group of busy business executives and
+professional men, of the possibility of physical fitness at a small
+expenditure has been already mentioned. This idea has spread and many
+units of the Senior Service Corps have been organized. The writer's
+services were later on drafted into national work. At the call of the
+Secretary of the Navy, he was asked to take a position on the Naval
+Commission to develop athletic sports and games and physical fitness in
+our men at the various naval stations. In one week alone requests came
+from over four hundred communities to establish units of this work among
+business and professional men. Finding that it was impossible to answer
+all these calls, the writer devoted himself personally to a class in
+Washington, consisting of several Cabinet members, officials of the
+Federal Reserve Board, and others, and these men profited extremely from
+the work. But this should be done on a far larger scale.</p>
+
+<p>The Hon. Daniel C. Roper, who was a member of the original class in
+Washington, requested the writer to come down and spend a month or six
+weeks in Washington, to organize drill groups in the various
+departments, several of them, like the Department of the Interior,
+having received requests to the number of three hundred or four hundred
+from men who wished to make themselves better fit physically for the
+work of these strenuous days. This, together with the demands from so
+many communities throughout the country, show that we are all now awake
+to the necessity of this cardinal feature of the nation's welfare, the
+physical fitness and stamina of its youth and men. This new gospel
+cannot be spread by one individual missionary, although there is little
+doubt that, wherever the story is told, thousands of our overworked and
+under-exercised men are glad to avail themselves of the opportunity.</p>
+
+<center>
+<img src='images/0276-1.jpg' width='327' height='300' alt='EXTRA LEG WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN'  title='EXTRA LEG WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN'>
+</center><h4>EXTRA LEG WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN</h4>
+
+<p>This is the reason why the author has been led to devise a set of
+exercises that can be put in small compass, as regards both instruction
+and time required. Here follows a brief syllabus of the plan, in the
+hope of placing it within reach of men who can afford but little time
+for anything outside of their pressing office duties. We can no longer
+take delightful vacations of indefinite length to restore our waning
+vitality. The country needs every man and needs him at the best of his
+power.</p>
+
+<h3>A REASONABLE PROGRAM</h3>
+
+<p>No matter how driven a man may be, it seems only reasonable to think
+that he should be able to spend ten minutes twice a day on a condensed
+system, or setting-up exercise, adding to it an outdoor walk of half an
+hour. By this means he can keep himself physically fit to bear the
+burdens which are falling more and more heavily upon the shoulders of us
+all. The men who are going to the front first should have every chance
+of conserving their vitality and increasing their resistive forces.
+Those of us who must do work behind the lines should be kept equally fit
+for that larger work without which the machine must inevitably break
+down. The method is scientific and it has been tested on men of all ages
+from eighteen to seventy. It embodies the elimination of all wasted
+effort and concentration upon points of approved and essential worth. It
+is as much a man's duty to make himself fit and to keep himself in that
+condition as it is to carry on any other part of his work. This method
+should be adopted not only in every department at Washington, but
+throughout the country; it should be taught in our schools and colleges,
+and so thoroughly that never again in a world-wide crisis shall we find
+ourselves physically unprepared.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_VIII'></a><h2>CHAPTER VIII</h2>
+<br />
+
+<p>Vacillation and doubt are poison to the nerves.</p>
+
+<p>This is the reason why it is advisable to teach co-ordination, prompt
+response to the command of the brain over the muscles, and the general
+sense of self-control which comes to a man when he has only to think in
+order to turn that thought into quick action. One of the penalties of
+the executive position is that, although the man begins as a disciplined
+private, when he goes up higher and gradually reaches the point where he
+gives commands only, and never has any practice in obeying them, he gets
+the habit of pushing buttons to make other people jump, while there are
+no buttons pushed to make him jump.</p>
+
+<h3>WORRY AND FEAR</h3>
+
+<p>Now as to worry. It has been said, and not untruly, that one of the very
+largest causes of worry is bodily weakness. And in more than a majority
+of cases this weakness comes from poor physical condition. A good
+digestion and proper elimination seem to make the organism move
+smoothly, not alone with muscles, but with nerves. Hence if we get the
+engine right, the lungs doing their duty, the skin acting as it should,
+and the bowels and kidneys taking off the waste products, we generally
+find a robust man, little given to that most expensive habit, &quot;worry.&quot;</p>
+
+<p>Fear is the forerunner of illness.</p>
+
+<p>There is nothing quite so effective in producing a bad condition of the
+human system as fear, and this fear is what worry develops into; later
+it becomes pure, downright cowardice.</p>
+
+<p>Worry makes cowards. If a man has enough worry and anxiety, fear follows
+in its wake, and then the man becomes a mental and moral and often a
+physical coward.</p>
+
+<h3>THE FATAL MISTAKE</h3>
+
+<p>The average man, when he is pressed to overwork, thinks that by cutting
+out some of his exercise and devoting that extra time to his work he can
+accomplish more. There never was a greater mistake; in the long run this
+method is the most expensive of all. No factory manager would think of
+running his automatic machines twice as long with half the amount of
+oil, and yet that is just what the man is trying to do in this case. The
+result is that he gradually piles up the various toxic products within
+himself until self-poisoning is inevitable. All his organs struggle to
+eliminate these poisons, but, being given no assistance, they gradually
+become less and less efficient, and then begins the payment of the
+penalty, for Nature never forgives this kind of treatment. From a
+practical, useful running machine he retrogrades into something fit
+only for the scrap-heap. The history is the same in all cases, although
+it may be more or less prolonged. The discomfort, occasional slight
+illnesses, the gradual loss of effective thought and power to
+concentrate, lack of appetite, unreasonable temper, insomnia, nerve
+diseases, and perhaps a complete nervous and physical breakdown if the
+conditions are not recognized in time, are the varying punishments
+inflicted by Nature.</p>
+
+<table summary='' width="125" border="0" align="left">
+<tr><td>
+<img src='images/0278-1.jpg' width='125' height='441' alt='ARCH WORK'  title='ARCH WORK'>
+<h4>ARCH WORK</h4></td></tr></table>
+
+<p>I have referred to Nature's order, &quot;You must earn your bread by the
+sweat of your brow.&quot; Almost every one, in these modern days of
+civilization, is earning his bread in some other way; well, he must make
+up for this by some kind of exercise or else Nature will surely take
+her toll. When men were earning their bread by the sweat of their brows
+they were not always sure of getting a surplus of it, and that was not a
+half-bad thing. In fact, it was far better for the race than present
+conditions under which so many men have given up physical work
+altogether. But instead of cutting down on their food they double up on
+it.</p>
+
+<h3>SOMETHING OUT OF A BOTTLE</h3>
+
+<p>The usual temporary panacea for these ills of the flesh is to get some
+so-called &quot;specific&quot; in the form of a medicine and gobble it
+religiously. Thousands of men and women, who are unwilling to take five
+or ten minutes' exercise two or three times a day, will swallow
+something out of a bottle on a spoon before each meal, with a splendid
+satisfaction and confidence. Perhaps temporarily it produces improved
+results. At any rate, it gives a sense of mental satisfaction, and that
+something stands off the trouble for a while. There is still another
+method which has some show of reason in it, although, after all, it does
+not compare with the wiser, saner course. A man or woman is persuaded
+that if he or she will only give up some particularly attractive
+self-indulgence the result will be increased health and vigor. For
+instance, there is a common belief that tea or coffee is the cause of
+many ills. Perhaps this is true, but the giving up of tea or coffee will
+never cure the ills that come from lack of exercise, loss of fresh air,
+over-eating, and over-indulgence. The mere fact that a person is giving
+up something that he likes does not make him immune to the penalties
+which he incurs day after day by other offenses against the laws of
+Nature.</p>
+
+<h3>CONSERVING THE PRESIDENT'S HEALTH</h3>
+
+<p>Rear-Admiral Carey T. Grayson, personal physician and health director to
+President Wilson, says:</p>
+
+<p>&quot;You may make the statement, in so many words, that physical exercise
+has been the means of making a normal, physically perfect man of the
+President. And when a man is in a normal condition he is in perfect
+health and physical trim. That was the initial intention in this case,
+just to make the President physically fit, and to keep him so.&quot;</p>
+
+<p>Richard M. Winans says:</p>
+
+<p>&quot;The Admiral told me that when he first took charge of the President,
+Mr. Wilson was not a little averse to taking any sort of exercise.
+However, Doctor Grayson early succeeded in impressing upon Mr. Wilson
+that good health was an absolutely important factor in dealing with the
+grilling duties which would face him during the coming four years, and
+that his physical well-being was vital not only to himself, but to the
+welfare of the entire country.&quot;</p>
+
+<p>The President has a dislike almost akin to abhorrence for mechanical
+appliances intended to exercise the muscles of the body. There is not a
+dumbbell, or an Indian club, nor a medicine-ball, nor a punching-bag,
+nor a turning-bar, nor a trapeze, nor a lifting or pulling apparatus,
+nor a muscle&mdash;exercising machine of any sort or description in the White
+House. The only mechanical device used by the President is a simple,
+unoffending golf-club.</p>
+
+<table summary='' width="200" border="0" align="right">
+<tr><td>
+<img src='images/0280-1.jpg' width='200' height='392' alt='SPRING WORK.'  title='SPRING WORK.'>
+<h4>SPRING WORK.</h4></td></tr></table>
+
+<p>Aside from his work in the open air, Mr. Wilson takes a number of
+physical exercises indoors, very few of which have ever been described
+in print. Some of these exercises are taken as a substitute for outdoor
+recreations at times when weather conditions are too extreme. But the
+major part of them, and especially the more unusual of these exercises,
+are regularly practised as a part of his daily routine. As a matter of
+fact, they are pretty closely dove-tailed in with his office work.</p>
+
+<h3>FLEXING EXERCISES</h3>
+
+<p>However, if the President really has a favorite among his various
+physical exercises, it is said to be that of &quot;flexing.&quot; This he employs
+almost entirely as an indoor exercise, and it perhaps is the one he
+practises more often than any other.</p>
+
+<p>&quot;Flexing,&quot; as Doctor Grayson put it into its simplest every-day term, is
+nothing more nor less than just good, old-fashioned &quot;stretching&quot;
+expressed in a scientific and systematized form of exercise. It is the
+most generally and commonly executed muscular exercise, and it is
+practised by nearly all the animal kingdom.</p>
+
+<p>President Wilson uses his flexing movements with a careful regard to
+system, and a great deal more regularly and frequently than any other of
+his varied physical exercises. Particularly during his periods of
+concentration, when at work at his desk in the preparation of his
+messages to Congress or in the drafting of notes to foreign governments,
+the President, at short intervals, will either settle back in his chair
+and flex his arms and hands and the muscles across his back and chest,
+or he will rise and stand erect for a more thorough practice of the
+flexing movements for a period of a minute or more. At these times he
+will throw his body into almost every conceivable posture&mdash;twisting,
+turning, bending, stooping, the arms down, forward, back, and over his
+head, the muscles of the limbs and entire body flexed almost to the
+point of tremor, the fingers spread, and the muscles rigidly tensed.</p>
+
+<p>In the opinion of Doctor Grayson, if business and professional men,
+particularly those who work at high tension in the cities, would pause
+in their work at frequent intervals during the day and give a few
+seconds of their time to the energetic practice of the flexing or
+stretching exercises, there would soon come to be not only less, but,
+possibly in time, no cases reported of this or that noted man, the
+famous lawyer, merchant, or financier, dropping dead at his desk or in
+his home or in the street, on account of apoplexy caused by hardened
+arteries.</p>
+
+<p>One of Mr. Wilson's principal physical movements is that of
+body-twisting. With the toes at a slight outward angle, the heels
+touching and the body erect, he begins the movement by twisting the body
+a little more than half-way around; then swinging back in an arc, at the
+same time bending at the hips, until he has completed the circle and
+reached a hip-bending position, with the fingers of one hand touching
+the floor, the other extended vertically. This gives a stretching
+movement to all of the muscles of the torso, side, back, and abdomen, as
+well as considerable play to the muscles of the legs and arms.</p>
+
+<h3>THE UNPLEASANT SELF-AWAKENING</h3>
+
+<p>We as a nation, through the revelation of the draft, have been suddenly
+thrown upon the public screen as physically deficient. And that, too,
+when the echoes of the Eagle screaming over successes in the world
+Olympic games had hardly done sounding in our satisfied ears. Naturally,
+we don't like it. Deep down in our consciousness we are not only
+dissatisfied with the picture, but we feel that somehow it is distorted;
+we are hoping to prove that even a photograph does not always tell the
+truth, at least not the whole truth. Yet in this search for the truth
+there are some facts that we must face and admit. The first of these is
+that as a race&mdash;blended, if you please, but still the people of a
+nation&mdash;we are ambitious and hurried. We act a great deal more than we
+think. Cricket is too slow for us; only baseball has the fire and the
+dash we like. We haven't quite enough time even for that, and so we
+begin to leave the stands before the game is over, craning our necks as
+we walk along toward the exits for a last glimpse, and then rushing
+madly to get on the first car out. All this is typical of our life. We
+have had a measure of benefit from our athletics. They are a spur toward
+physical development as long as they last. But no sooner are school-days
+drawing to an end than we begin the mad rush&mdash;toward what? To see how
+fast we can make money or name or position. We take a final look
+backward at the last inning of these sports of ours, and then we rush
+out into the world of American hustle. The lucky ones prolong their
+playtime a little by a college course, but they, too, finally abandon
+sport in favor of business and let themselves go slack until they lose
+condition. A week or two in the summer, a fort-night's orgy of exercise,
+and then back to the grind of factory or desk. How can this way of
+living keep even a young man fit? Golf has been a godsend to the older
+man whose pocket-book can stand it, but what about the youth? And when
+pressure comes on the older man he quickly gives up his golf at the
+demand of business.</p>
+
+<center>
+<img src='images/0282-1.jpg' width='309' height='150' alt='ARM AND BODY WORK. THIS PLACES A HANDICAP ON A HEAVY
+MAN.'  title='ARM AND BODY WORK. THIS PLACES A HANDICAP ON A HEAVY
+MAN.'>
+</center><h4>ARM AND BODY WORK. THIS PLACES A HANDICAP ON A HEAVY
+MAN.</h4>
+
+<center>
+<img src='images/0282-2.jpg' width='325' height='200' alt='HIGH-STRIDE STOOP FALLING.'  title='HIGH-STRIDE STOOP FALLING.'>
+</center><h4>HIGH-STRIDE STOOP FALLING.</h4>
+
+<h3>WHY MEN DON'T KEEP FIT</h3>
+
+<p>Men who have really kept themselves fit are few. Those who have
+conscientiously started in to do this and then abandoned it are a host.
+There are valid reasons for this lamentable state of affairs.</p>
+
+<p><i>First</i>&mdash;Because the antiquated systems under which these men have
+attempted the task have</p>
+
+<p>(1) Occupied too much time;</p>
+
+<p>(2) Left men tired instead of refreshed;</p>
+
+<p>(3) Exercised muscles which get all they need in a man's ordinary
+pursuits.</p>
+<br />
+
+<p><i>Secondly</i>&mdash;Because the instructors who have taught these systems have
+laid stress upon</p>
+
+<p>(1) Mere increase in size of the muscles;</p>
+
+<p>(2) Ability to do &quot;stunts&quot; which are of no practical use to a man;</p>
+
+<p>(3) Unnecessary use of apparatus.</p>
+<br />
+
+<p><i>Thirdly</i>&mdash;Because they made necessary the services of a teacher to</p>
+
+<p>(1) Lead the exercises;</p>
+
+<p>(2) Keep track of their number and variety;</p>
+
+<p>(3) Give special treatment to produce results.</p>
+
+<p>But these mistakes are in the past. Let us look toward a brighter,
+saner, and more productive future.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_IX'></a><h2>CHAPTER IX</h2>
+<br />
+
+<p>The following chapters give a set of exercises carefully tested upon
+thousands of men, and these exercises will be fully explained so that
+any individual reader may practise them daily and secure their full
+benefit. To each chapter are appended a few health hints, couched in
+language that is brief and to the point, in order that they may be
+readily remembered. The object is to make an efficient working-machine
+of the man without useless effort, to increase that man's resistive
+force against disease, to add to his suppleness and endurance, to give
+him poise and balance, and to develop co-ordination or control over his
+muscles. By doing this his power to work will be augmented, and at the
+same time any work that he does will be accomplished more readily and
+with less effort. Finally his cheerfulness will be increased, and those
+who work with him or under him or about him will be spared the
+disagreeable experiences that accompany association with a man whose
+irritability and irascibility have become part of his daily habit.</p>
+
+<h3>A SHORTHAND METHOD</h3>
+
+<p>We call this system the &quot;Daily Dozen Set-up.&quot; It is a shorthand system
+of setting-up exercises for use on any and all occasions.</p>
+
+<p>The &quot;Daily Dozen Set-up&quot; consists of twelve exercises which, for ease in
+memorizing, are divided into four groups of three exercises each. Each
+exercise or movement is given a name, and the names of all the movements
+of a group commence with the same letter, thus:</p>
+
+<pre>
+GROUP I    GROUP II    GROUP III    GROUP IV<br />
+1. Hands   4. Grind    7. Crawl     10. Wave
+2. Hips    5. Grate    8. Curl      11. Weave
+3. Head    6. Grasp    9. Crouch    12. Wing
+</pre>
+
+<p>These exercises are not difficult nor exhausting, and do not demand
+great strength for their proper execution. They are designed, both from
+a scientific and a practical point of view, to give exactly the right
+amount of exercise to every muscle of the body. They are intended to
+promote suppleness, and especially to strengthen those muscles which are
+seldom brought into play in ordinary daily life. A conscientious fifteen
+minutes a day with the &quot;Daily Dozen&quot; will soon do more for a man than
+any amount of skilled physical feats or &quot;strong-man stunts.&quot; When one
+first practises these movements their effect will be felt on the
+little-used muscles of the neck, back, and stomach; yet they will not
+leave the pronounced muscular fatigue which follows the ordinary
+exercises and which does more harm than good.</p>
+
+<h3>HEALTH MAXIMS</h3>
+
+<p>Dress to be cool when you walk and warm when you ride.</p>
+
+<p>Clean skin, clean socks, clean underwear every day.</p>
+
+<p>Getting mad makes black marks on the health.</p>
+
+<p>Sleep woos the physically tired man; she flouts the mentally exhausted.</p>
+
+<p>Nature won't stand for overdrafts any more than your bank.</p>
+
+<p>In a squad it is the job of each individual to make himself fit, for it
+is his example that helps the rest.</p>
+
+<p>The leader may be no better than you, but some one must give the orders
+and set the pace.</p>
+
+<p>Two things are essential to a clean skin; one is bathing and a rub-down,
+but the other is still more important, and that is perspiration.</p>
+
+<p>Food, water, and oxygen are the fuel for running the human machine.</p>
+
+<p>You never saw a dog fill his mouth with food and then take a drink to
+wash it down.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_X'></a><h2>CHAPTER X</h2>
+<br />
+
+<p>Any setting-up exercises should be preparatory&mdash;that is, they should
+make men ready for the serious work of their day, and in no way exhaust
+any portion of their vitality. This modern &quot;shorthand&quot; method of
+setting-up leaves men in an exhilarated condition, and, instead of
+taking anything out of them, it prepares the body for any kind of work
+that may be required.</p>
+
+<p>Each exercise starts from the position of &quot;Attention,&quot; which is thus
+described in the army manual:</p>
+
+<p>Heels on the same line and as near each other as the conformation of the
+man permits.</p>
+
+<p>Feet turned out equally and forming with each other an angle of about
+sixty degrees.</p>
+
+<p>Knees straight without stiffness.</p>
+
+<center>
+<a name="Fig_1_2"></a><img src='images/0284-1.jpg' width='354' height='300' alt='FIG. 1.&mdash;HANDS
+
+The description of this exercise is the same as that given for the
+military command of &quot;Attention,&quot; and the following points should be
+carefully noted:
+
+It is not difficult to acquire a certain amount of accuracy in this
+position, but one of the easiest ways of getting men to assume it
+properly is to tell them to push their necks back. This seems more
+effective than to speak of holding the chin in with the head erect, or
+anything of that kind. If a man stands naturally and then forces the
+back of his neck back against his collar, he comes into very nearly the
+desired position of &quot;Attention&quot; so far as his head and neck are
+concerned.
+
+The shoulders should be rolled a little downward and back, for that is
+the sensation which comes when one speaks of the shoulders being square.
+The chest should be arched and the abdomen drawn in somewhat. The effect
+is that of a man standing erect and feeling himself a little taller than
+usual.'  title='FIG. 1.&mdash;HANDS'>
+</center><h4>FIG. 1.&mdash;HANDS</h4>
+<div class="citation">The description of this exercise is the same as that given for the
+military command of &quot;Attention,&quot; and the following points should be
+carefully noted:
+<br /><br />
+It is not difficult to acquire a certain amount of accuracy in this
+position, but one of the easiest ways of getting men to assume it
+properly is to tell them to push their necks back. This seems more
+effective than to speak of holding the chin in with the head erect, or
+anything of that kind. If a man stands naturally and then forces the
+back of his neck back against his collar, he comes into very nearly the
+desired position of &quot;Attention&quot; so far as his head and neck are
+concerned.
+<br /><br />
+The shoulders should be rolled a little downward and back, for that is
+the sensation which comes when one speaks of the shoulders being square.
+The chest should be arched and the abdomen drawn in somewhat. The effect
+is that of a man standing erect and feeling himself a little taller than
+usual.</div>
+
+<p>Body erect on hips, inclined a little forward; shoulders square and
+falling equally.</p>
+
+<p>Arms and hands hanging naturally, backs of the hands outward; thumbs
+along the seams of the trousers; elbows near the body.</p>
+
+<p>Head erect and straight to the front, chin slightly drawn in without
+constraint, eyes straight to the front. (See <a href="#Fig_1_2">Fig. 1.</a>)</p>
+
+<p>Each movement, with the exception of the &quot;Speed Test&quot; (a catch exercise
+with which any man may test his rapidity of action and co-ordination),
+should be executed in a slow and measured manner. These exercises do not
+depend upon snap for their effect, but upon the steady, deliberate, but
+not extreme stretching of the muscles. Any tendency toward hurried,
+careless execution should be avoided in favor of uniformity of movement.</p>
+
+<h3>GROUP I</h3>
+
+<p>Hands: This is the same position as &quot;Attention.&quot; (See <a href="#Fig_1_2">Fig. 1.</a>)</p>
+
+<center>
+<a name="Fig_2_2"></a><img src='images/0286-1.jpg' width='368' height='300' alt='FIG. 2.&mdash;HIPS
+
+The position called &quot;Hips&quot; is that of &quot;Attention&quot; with the hands placed
+on the hips, the fingers forward and the thumbs back, at the same time
+keeping the shoulders and elbows well back.'  title='FIG. 2.&mdash;HIPS'>
+</center><h4>FIG. 2.&mdash;HIPS</h4>
+<div class="citation">The position called &quot;Hips&quot; is that of &quot;Attention&quot; with the hands placed
+on the hips, the fingers forward and the thumbs back, at the same time
+keeping the shoulders and elbows well back.</div>
+
+<p>Especial care should be taken to see that whenever, throughout the
+exercises, this position is taken&mdash;as at the completion of each
+movement&mdash;full control is retained over the arms; the hands should not
+be allowed to slap against the sides audibly.</p>
+
+<p>It is not difficult to acquire a certain amount of accuracy in this
+position, but one of the easiest ways of getting men to assume it
+properly is to tell them to &quot;push their necks back.&quot; This seems more
+effective than to speak of holding the chin in with the head erect, or
+anything of that kind. If a man stands naturally and then forces the
+back of his neck back against his collar, he comes into very nearly the
+desired position of &quot;Attention,&quot; so far as his head and neck are
+concerned.</p>
+
+<p>The shoulders should be rolled a little downward and back, for that is
+the sensation which comes when one speaks of the shoulders being square.
+The chest should be arched and the abdomen drawn in somewhat. The effect
+is that of a man standing erect and feeling himself a little taller than
+usual.</p>
+
+<p>Hips: The hands are placed on the hips, with shoulders, elbows and
+thumbs well back. (See <a href="#Fig_2_2">Fig. 2.</a>) The position of &quot;Hips&quot; is that of
+&quot;Attention&quot; with the hands placed on the hips, the fingers forward and
+the thumbs back, at the same time keeping the shoulders and elbows well
+back.</p>
+
+<p>Head: The hands are placed behind the neck, index finger-tips just
+touching and elbows forced back. (See <a href="#Fig_3_2">Fig. 3.</a>)</p>
+
+<center>
+<a name="Fig_3_2"></a><img src='images/0288-1.jpg' width='301' height='300' alt='FIG. 3.&mdash;HEAD
+
+In the position called &quot;Head&quot; the body is still in the position of
+&quot;Attention,&quot; the neck pushed well back, the fingers and the hands just
+touching behind the neck, and the elbows not allowed to push forward but
+kept as far back as the shoulders.'  title='FIG. 3.&mdash;HEAD'>
+</center><h4>FIG. 3.&mdash;HEAD</h4>
+<div class="citation">In the position called &quot;Head&quot; the body is still in the position of
+&quot;Attention,&quot; the neck pushed well back, the fingers and the hands just
+touching behind the neck, and the elbows not allowed to push forward but
+kept as far back as the shoulders.</div>
+
+<p>In the position called &quot;Head&quot; the body is still in the position of
+&quot;Attention,&quot; the neck pushed well back, the fingers and the hands just
+touching behind the neck, and the elbows not allowed to push forward but
+kept as far back as the shoulders.</p>
+
+<p>Speed Test: The above three exercises, &quot;Hands, Hips, Head,&quot; should be
+executed but a few times each, being preparatory to the &quot;Speed Test.&quot;
+For this the pupil should concentrate his thought on running through the
+above set as rapidly as possible, at the same time making each position
+correct.</p>
+
+<h3>HEALTH MAXIMS</h3>
+
+<p>Success comes from service.</p>
+
+<p>Don't make excuses. Make good.</p>
+
+<p>If you feel tired, remember so does the other man.</p>
+
+<p>After a hearty meal, stand up straight for fifteen minutes.</p>
+
+<p>Your squad is only as good as the poorer ones. Don't be one of those.</p>
+
+<p>The success of the drill depends upon the concentration of each man of
+the squad.</p>
+
+<p>If you have a stake in life, it is worth playing the game for all there
+is in it.</p>
+
+<p>The man who gets things is the one who pulls up his belt a hole tighter
+and goes out after them.</p>
+
+<p>If you will save your smoke till after luncheon, you'll never have
+smoker's heart.</p>
+
+<p>A bath, cold if you please, hot if you must, with a good rub, starts the
+day right.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_XI'></a><h2>CHAPTER XI</h2>
+<br />
+
+<h3>GROUP II</h3>
+
+<p>Grind: (The order is &quot;Shoulder Grind. Ready&mdash;Cross. Balance Turn.
+Grind!&quot;) Assume the &quot;Cross&quot;<a name='FNanchor_2_2'></a><a href='#Footnote_2_2'><sup>[2]</sup></a> position. (See <a href="#Fig_2">Fig. 2, Chapter V.</a>) The
+palms are then turned up, with the backs of the hands down and the arms
+forced back as far as possible. (See <a href="#Fig_4_2">Fig. 4.</a>)</p>
+
+<center>
+<a name="Fig_4_2"></a><img src='images/0290-1.jpg' width='487' height='300' alt='FIG. 4.&mdash;GRIND
+
+In the &quot;Grind&quot; special precaution should be taken not to let the center
+of the circle, that the hands are making, come in front of the
+shoulders; an attempt should almost be made to make the shoulder-blades
+meet. This is particularly necessary on the reverse.'  title='FIG. 4.&mdash;GRIND'>
+</center><h4>FIG. 4.&mdash;GRIND</h4>
+<div class="citation">In the &quot;Grind&quot; special precaution should be taken not to let the center
+of the circle, that the hands are making, come in front of the
+shoulders; an attempt should almost be made to make the shoulder-blades
+meet. This is particularly necessary on the reverse.</div>
+
+
+<p>Then to a measured counting&mdash;&quot;One, two, three, four, five,&quot; up to
+ten&mdash;circles of twelve-inch diameter are described with the finger
+tips, the latter moving forward and upward, the arms remaining stiff and
+pivoting from the shoulders. On the backward movement of the circle the
+arms should be forced back to the limit. A complete circle should be
+described at each count. Then reverse, going through the same process,
+the circles being described in the opposite direction.</p>
+
+<p>In the &quot;Grind&quot; exercises special precaution should be taken not to let
+the center of the circle, that the hands are making, come in front of
+the shoulders; it should be straight out in the horizontal position;
+moreover, as the arm goes backward an attempt should be made to make the
+shoulder-blades almost meet. This is particularly necessary on the
+reverse&mdash;that is, when the hands are coming forward&mdash;for here the
+tendency, unless men keep the shoulders back, is to contract the chest.</p>
+
+<p>Grate: (The order is &quot;Shoulder Grate. Ready&mdash;Cross. Grate!&quot;) Assume the
+&quot;Cross&quot; position. Then at a count of &quot;One&quot; the arms are slowly raised,
+as a deep inhalation is taken, to an angle of forty-five degrees from
+horizontal; at the same time the heels are raised till the weight of the
+body rests on the balls of the feet. (See <a href="#Fig_5_2">Fig. 5.</a>)</p>
+
+<center>
+<a name="Fig_5_2"></a><img src='images/0292-1.jpg' width='395' height='300' alt='FIG. 5.&mdash;GRATE
+
+The caution in the &quot;Grate&quot; position is not to let the arms drop, even a
+fraction of an inch, below the horizontal, and not to let them go up
+above the angle of forty-five degrees, for in either of these cases
+there is a distinct rest given to the shoulder muscles. Most of the
+ordinary exercises of this kind carry the arms above the head; this
+always releases the effort of the shoulder muscle and is therefore
+nearly valueless as an exercise for these members.
+
+Another fault in this exercise is letting the head come forward. The
+neck should be kept back all the time.'  title='FIG. 5.&mdash;GRATE'>
+</center><h4>FIG. 5.&mdash;GRATE</h4>
+<div class="citation">The caution in the &quot;Grate&quot; position is not to let the arms drop, even a
+fraction of an inch, below the horizontal, and not to let them go up
+above the angle of forty-five degrees, for in either of these cases
+there is a distinct rest given to the shoulder muscles. Most of the
+ordinary exercises of this kind carry the arms above the head; this
+always releases the effort of the shoulder muscle and is therefore
+nearly valueless as an exercise for these members.<br /><br />
+
+Another fault in this exercise is letting the head come forward. The
+neck should be kept back all the time</div>
+
+
+<p>At &quot;Two&quot; the arms are slowly returned to &quot;Cross&quot; as all air is exhaled
+and the heels are lowered to a normal position. Care should be taken to
+see that the arms are not allowed to drop below the level of the
+shoulders or to rise more than forty-five degrees. The arms should be
+raised and lowered ten times.</p>
+
+<table summary='' align="left" border="0" width="300">
+<tr><td>
+<a name="Fig_5a_2"></a><img src='images/0294-1.jpg' width='300' height='338' alt='FIG. 5 A.&mdash;SECOND POSITION OF GRATE'  title='FIG. 5 A.&mdash;SECOND POSITION OF GRATE'>
+<h4>FIG. 5 A.&mdash;SECOND POSITION OF GRATE</h4>
+</td></tr></table>
+<br /><br /><br />
+<p>The caution in the &quot;Grate&quot; position is not to let the arms drop, even a
+fraction of an inch, below the horizontal, and not to let them go up
+above the angle of forty-five degrees, for in either of these cases
+there is a distinct rest given to the shoulder muscles. Most of the
+ordinary exercises of this kind carry the arms above the head; this
+always releases the effort of the shoulder muscle and is therefore
+nearly valueless as an exercise for these members.</p>
+
+<p>Another fault in this exercise is letting the head come forward. The
+neck should be kept back all the time.</p>
+
+<p>Grasp: (The order is &quot;Head Grasp. Ready&mdash;Cross. Grasp!&quot;) Assume the
+&quot;Cross&quot; position. Then place the hands behind the head. With head up
+and eyes front, and in time with the counting, &quot;One, two, three, four,&quot;
+the body is bent forward from the waist as far as possible. (See <a href="#Fig_6_2">Fig.
+6.</a>)</p>
+
+<br clear="all" />
+
+
+<center>
+<a name="Fig_6_2"></a><img src='images/0295-1.jpg' width='250' height='387' alt='FIG. 6.&mdash;GRASP
+
+In the &quot;Grasp&quot; position it is not necessary to go to extremes on the
+backward movement; only so far as is really comfortable. In the forward
+movement the body should come down practically at right angles to the
+hips, but the head should not be allowed to drop forward. The head
+should be kept up, with the elbows back and the eyes looking to the
+front.'  title='FIG. 6.&mdash;GRASP'>
+</center><h4>FIG. 6.&mdash;GRASP</h4>
+<div class="citation">In the &quot;Grasp&quot; position it is not necessary to go to extremes on the
+backward movement; only so far as is really comfortable. In the forward
+movement the body should come down practically at right angles to the
+hips, but the head should not be allowed to drop forward. The head
+should be kept up, with the elbows back and the eyes looking to the
+front.</div>
+
+<p>The body is returned to the upright in the same number of counts, and at
+an unusually slow &quot;One&quot; it is bent as far back as comfortable only from
+the waist, being returned to the upright at &quot;Two.&quot; Care should be taken
+to see that this motion is slow and not jerky. The entire movement
+should be repeated five times.</p>
+
+<p>In the &quot;Grasp&quot; position it is not necessary to go to an extreme on the
+backward movement; only so far as is really comfortable. In the forward
+movement the body should come down practically at right angles to the
+hips, but the head should not be allowed to drop forward. The head
+should be kept up, with the elbows back and the eyes looking to the
+front.</p>
+<br clear="all" />
+
+<h3>HEALTH MAXIMS</h3>
+
+<p>Vacillation and doubt are poison to the nerves.</p>
+
+<p>Fear is the forerunner of illness.</p>
+
+<p>&quot;Eyes in the boat&quot; is as good a maxim at drill as in a shell.</p>
+
+<p>When drinking a glass of water stand erect and take a full breath first;
+then drink with chest out and hips back and head up.</p>
+
+<p>The men who chase the golf-ball don't have to pursue the doctor.</p>
+
+<p>Two hours of outdoor exercise by the master never yet made him
+over-critical of the cook.</p>
+
+<center>
+<a name="Fig_6a_2"></a><img src='images/0296-1.jpg' width='375' height='300' alt='FIG. 6 A.&mdash;FORWARD POSITION OF GRASP'  title='FIG. 6 A.&mdash;FORWARD POSITION OF GRASP'>
+</center><h4>FIG. 6 A.&mdash;FORWARD POSITION OF GRASP</h4>
+
+<p>Nature never punished a man for getting his legs tired. She has punished
+many for getting their nerves exhausted.</p>
+
+<p>The best record in golf is the record she has made of restored health to
+the middle-aged.</p>
+
+<p>See how high you can hold your head and deeply you can breathe whenever
+you are out of doors.</p>
+
+<p>Six to eight glasses of water a day, none with meals, will make you free
+of doctors.</p>
+<br />
+
+<h3>FOOTNOTES:</h3>
+
+<a name='Footnote_2_2'></a><a href='#FNanchor_2_2'>[2]</a><div class='note'><p> On the &quot;Cross&quot; position, the arms should be straight out
+horizontally from the body, with the elbows locked. At the same time
+every resistance should be placed against the head and neck coming
+forward at all. These should be held in exactly the same position as at
+&quot;Attention.&quot; The tendency is either to let the arms bend a little, or to
+let them drop a little below the horizontal, or even to hold them
+slightly above the level.</p></div>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_XII'></a><h2>CHAPTER XII</h2>
+<br />
+
+<h3>GROUP III</h3>
+
+<p>Crawl: (The order is &quot;Crawl. Ready&mdash;Cross. Crawl!&quot;) Assume the &quot;Cross&quot;
+position. The left palm is then turned up, and on a count of &quot;One, two,
+three, four&quot; the left arm is raised and the right arm is lowered
+laterally until at &quot;Four&quot; the right arm should be in a position of
+&quot;Hands,&quot; while the left arm should be extended straight up, with the
+palm to the right. (See <a href="#Fig_7_2">Fig. 7.</a>)</p>
+
+<center>
+<a name="Fig_7_2"></a><img src='images/0297-1.jpg' width='100' height='462' alt='FIG. 7 CRAWL, FIRST POSITION'  title='FIG. 7 CRAWL, FIRST POSITION'>
+</center><h4>FIG. 7 CRAWL, FIRST POSITION</h4>
+
+<center>
+<img src='images/0298-1.jpg' width='328' height='300' alt='CRAWL
+
+In the &quot;Crawl&quot; position it is not necessary, in the beginning of the
+exercise, to slide the hand down the hip any farther than is perfectly
+comfortable. But this distance should be gradually increased, and it
+will be found quite easy to do this as the muscles of the side become
+more and more supple.'  title='CRAWL'>
+</center><h4>CRAWL</h4>
+<div class="citation">In the &quot;Crawl&quot; position it is not necessary, in the beginning of the
+exercise, to slide the hand down the hip any farther than is perfectly
+comfortable. But this distance should be gradually increased, and it
+will be found quite easy to do this as the muscles of the side become
+more and more supple.</div>
+
+
+<p>Then on the count of &quot;One, two, three, four&quot; the body is slowly bent
+sideways from the waist, the right hand slipping down the right leg to
+or beyond the knee, and the left arm bending in a half-circle over the
+head until the fingers touch the right ear. (See <a href="#Fig_8_2">Fig. 8.</a>) At &quot;Four&quot; the
+position of &quot;Cross&quot; is quickly resumed, and at &quot;Two&quot; of the next
+counting the right palm is turned up and the exercise is completed in
+the opposite direction.</p>
+
+<center>
+<a name="Fig_8_2"></a><img src='images/0300-1.jpg' width='125' height='359' alt='FIG. 8 CRAWL, SECOND POSITION'  title='FIG. 8 CRAWL, SECOND POSITION'>
+</center><h4>FIG. 8 CRAWL, SECOND POSITION</h4>
+
+<p>In the &quot;Crawl&quot; position it is not necessary, in the beginning of the
+exercise, to slide the hand down the hip any farther than is perfectly
+comfortable. But this distance should be gradually increased, and it
+will be found quite easy to do this as the muscles of the side become
+more and more supple.</p>
+
+<p>Curl: (The order is &quot;Curl. Ready&mdash;Cross. Curl!&quot;) Assume the &quot;Cross&quot;
+position. In this movement, at &quot;Cross&quot; the feet are spread until the
+heels are about twelve inches apart. The left foot remains stationary,
+the right foot being moved to accomplish this. On a count of &quot;One, two,
+three, four,&quot; at the same time inhaling slowly, the fists and lower
+arms are bent down from the elbows, which are kept pressed back, and the
+fists are slowly curled up into the armpits. This position should be
+reached at &quot;Three,&quot; when the head and shoulders should be forced back
+rather strongly, reaching the limit of motion at &quot;Four.&quot; (See <a href="#Fig_9_2">Fig. 9.</a>)
+Again on the count of &quot;One, two, three, four,&quot; at &quot;One&quot; the arms are
+extended straight forward from the shoulders, with the palms down, and
+exhalation is begun.</p>
+
+<center>
+<a name="Fig_9_2"></a><img src='images/0302-1.jpg' width='321' height='300' alt='FIG. 9. &mdash; CURL
+
+In the &quot;Curl&quot; position the head and shoulders should be thrown well back
+and the fists should go well up into the armpits. Keep the elbows back
+so that the entire thorax is lifted forward and up; at the same time
+take a deep inhalation.'  title='FIG. 9. &mdash; CURL'>
+</center><h4>FIG. 9. &mdash; CURL</h4>
+<div class="citation">In the &quot;Curl&quot; position the head and shoulders should be thrown well back
+and the fists should go well up into the armpits. Keep the elbows back
+so that the entire thorax is lifted forward and up; at the same time
+take a deep inhalation.</div>
+
+<p>At &quot;Two&quot; the arms begin to fall and the body bends forward from the
+waist, head up and eyes front, until, at &quot;Four,&quot; the body has reached
+the limit of motion and the arms have passed the sides and have been
+forced back and up (as the trunk assumes a horizontal position) as far
+as possible. At this point the abdomen should be well drawn in at the
+finish of exhalation.</p>
+
+<p>(Note that in this figure the feet are together, an incorrect position
+for this exercise.) For a third time, on a count of &quot;One, two, three,
+four&quot; the body is straightened, reaching an upright position, with arms
+straight forward at &quot;Three.&quot; &quot;Cross&quot; is assumed at &quot;Four.&quot; As the body
+is straightened from the &quot;Wing&quot; position, a full breath should be taken,
+the lungs being filled, slowly, to the maximum as &quot;Curl&quot; is finally
+reached. This breath should be retained and then exhaled as the &quot;Wing&quot;
+position is taken. Inhale through the nose.</p>
+
+<center>
+<img src='images/0299-1.jpg' width='100' height='417' alt='CRAWL. AT THIS POINT THE RAISED ARM SHOULD BE CURVED OVER
+THE HEAD'  title='CRAWL. AT THIS POINT THE RAISED ARM SHOULD BE CURVED OVER
+THE HEAD'>
+</center><h4>CRAWL. AT THIS POINT THE RAISED ARM SHOULD BE CURVED OVER
+THE HEAD</h4>
+
+<p>The entire movement should be repeated five times.</p>
+
+<p>In the &quot;Curl&quot; position the head and shoulders should be thrown well
+back and the fists should go well up into the armpits. Keep the elbows
+back so that the entire thorax is lifted forward and up; at the same
+time take a deep inhalation.</p>
+
+<p>Crouch: (The order is &quot;Crouch. Ready&mdash;Cross. Crouch!&quot;) Assume the
+&quot;Cross&quot; position. In this movement, at &quot;Cross&quot; the feet are spread until
+the heels are about twelve inches apart. The left foot remains
+stationary, the right foot being moved to accomplish this. On a count of
+&quot;One&quot; the knees are bent, and, with the weight on the toes, the body is
+lowered nearly to the heels, keeping the trunk as nearly erect as
+possible. (See <a href="#Fig_10_2">Fig. 10.</a>)</p>
+
+<center>
+<a name="Fig_10_2"></a><img src='images/0304-1.jpg' width='463' height='300' alt='FIG. 10.&mdash;CROUCH
+
+The &quot;Crouch&quot; is intended for the acquisition of balance and poise, but
+is also good exercise for the legs. The back is kept straight and the
+balance preserved throughout.'  title='FIG. 10.&mdash;CROUCH'>
+</center><h4>FIG. 10.&mdash;CROUCH</h4>
+<div class="citation">The &quot;Crouch&quot; is intended for the acquisition of balance and poise, but
+is also good exercise for the legs. The back is kept straight and the
+balance preserved throughout</div>
+
+<p>This is done at &quot;One,&quot; and at &quot;Two&quot; the upright position is resumed.</p>
+
+<p>The entire movement should be repeated ten times.</p>
+<br />
+
+<p>The &quot;Crouch&quot; position is intended for the acquisition of balance and
+poise; at the same time it is good exercise for the legs. The back
+should be kept straight and the balance preserved as the body goes up
+and down. This will be a little difficult at first, but will soon become
+natural.</p>
+
+<h3>HEALTH MAXIMS</h3>
+
+<p>Worry makes cowards.</p>
+
+<p>Happiness comes from health, not from money.</p>
+
+<p>Co-operation with others is the life of the squad.</p>
+
+<p>Drill is a mental as well as a physical discipline.</p>
+
+<p>Work will take your mind off most of your ills.</p>
+
+<p>Obesity comes from overloading the stomach and underworking the body.</p>
+
+<p>Nine-tenths of the &quot;blues&quot; come from a bad liver and lack of outdoor
+exercise.</p>
+
+<p>Wearing the same weight underclothing the year around will save you a
+lot of colds.</p>
+
+<p>Your nose, not your mouth, was given you to breathe through.</p>
+
+<p>Short shoes and shoes that don't fit cost a lot in the long run.</p>
+
+<p>Blood pressure does not come to the men who walk a lot out of doors;
+instead it looks for those who sit and eat a lot indoors.</p>
+
+<p>Two men in an eight-oared shell may be able to go faster than the other
+six, but they never win the race that way.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_XIII'></a><h2>CHAPTER XIII</h2>
+<br />
+
+<h3>GROUP IV</h3>
+
+<p>Wave: (The order is &quot;Wave. Ready&mdash;Cross. Arms up. Wave!&quot;) Assume the
+&quot;Cross&quot; position. The arms are then stretched straight above the head,
+the fingers interlaced and the arms touching the ears. (See <a href="#Fig_11_2">Fig. 11.</a>)</p>
+
+<center>
+<a name="Fig_11_2"></a><img src='images/0306-1.jpg' width='67' height='500' alt='FIG. 11.&mdash;CORRECT POSITION, START OF WAVE'  title='FIG. 11.&mdash;CORRECT POSITION, START OF WAVE'>
+</center><h4>FIG. 11.&mdash;CORRECT POSITION, START OF WAVE</h4>
+
+<p>On a count of &quot;One, two, three, four&quot; a complete circle, of about
+twenty-four inches in diameter, is described with the hands, the body
+bending only at the waist. The trunk should be bent as far backward as
+forward, and as far to one side as to the other. (See <a href="#Fig_12_2">Fig. 12.</a>)</p>
+
+<center>
+<a name="Fig_12_2"></a><img src='images/0305-1.jpg' width='306' height='300' alt='FIG. 12.&mdash;WAVE
+
+In the &quot;Wave&quot; the tendency is to go too far forward and not far enough
+back, the result being an unsymmetrical motion. It is very easy to go
+forward, but more difficult to make the motion to the side and back.
+Care should be taken that the arms are kept squarely against the ears.
+The motion should be like waving the mast of a ship, the hips
+representing the deck and the trunk, head, and arms up to the top of the
+hands, the mast.'  title='FIG. 12.&mdash;WAVE'>
+</center><h4>FIG. 12.&mdash;WAVE</h4>
+<div class="citation">In the &quot;Wave&quot; the tendency is to go too far forward and not far enough
+back, the result being an unsymmetrical motion. It is very easy to go
+forward, but more difficult to make the motion to the side and back.
+Care should be taken that the arms are kept squarely against the ears.
+The motion should be like waving the mast of a ship, the hips
+representing the deck and the trunk, head, and arms up to the top of the
+hands, the mast.</div>
+
+
+<p>The body should be forward at &quot;One,&quot; to the right at &quot;Two,&quot; backward at
+&quot;Three,&quot; and to the left at &quot;Four.&quot; The motion should be steady and not
+in jerks.</p>
+
+<p>At &quot;Reverse&quot; the same movement should be repeated in the opposite
+direction&mdash;i.e. to the left.</p>
+
+<p>As the movement is completed for the fifteenth time the body should be
+brought to an erect position, stretching the arms up as far as possible;
+and at &quot;Rest&quot; the arms should drop slowly, laterally, to a &quot;Hands&quot;
+position. Five circles should be described in each direction.</p>
+
+<p>In the &quot;Wave&quot; the tendency is to go too far forward, and not far enough
+back, the result being an unsymmetrical motion. It is very easy to go
+forward, but more difficult to make the motion to the side and back.
+Care should be taken that the arms are kept squarely against the ears.
+The motion should be like waving the mast of a ship, the hips
+representing the deck, while the trunk, head, and arms up to the top of
+the hands, represent the mast. This movement, like the others, should
+not be extreme at first, but gradually increased after a week or so.</p>
+
+<p>Weave: (The order is &quot;Weave. Ready&mdash;Cross. Weave!&quot;) Assume the &quot;Cross&quot;
+position. In this movement, at &quot;Cross&quot; the feet are spread until the
+heels are about twelve inches apart. The left foot remains stationary,
+the right foot being moved to accomplish this. On a count of &quot;One, two,
+three, four&quot; the body is turned to the left from the hips, the arms
+maintaining the same relation to the shoulders as at &quot;Cross,&quot; until at
+&quot;One&quot; the face is to the left, the right arm pointing straight forward
+(in relation to the feet) and the left arm straight backward. (See <a href="#Fig_13_2">Fig.
+13.</a>)</p>
+
+<center>
+<a name="Fig_13_2"></a><img src='images/0308-1.jpg' width='125' height='341' alt='FIG. 13.&mdash;WEAVE, FIRST POSITION'  title='FIG. 13.&mdash;WEAVE, FIRST POSITION'>
+</center><h4>FIG. 13.&mdash;WEAVE, FIRST POSITION</h4>
+
+<p>At &quot;Two&quot; the body is bent from the waist so that the right arm goes down
+and the left up; and at &quot;Three&quot; the fingers of the right hand touch the
+ground midway between the feet. The left arm should then be pointing
+straight up, with the face still to the left. The right knee must be
+slightly bent to accomplish this position. (See <a href="#Fig_14_2">Fig. 14.</a>)</p>
+
+<center>
+<a name="Fig_14_2"></a><img src='images/0310-1.jpg' width='312' height='300' alt='FIG. 14.&mdash;WEAVE
+
+In the &quot;Weave&quot; care should be taken that the arms and shoulders are kept
+in one line. The turn begins with the arms horizontal until they are
+nearly at right angles to the &quot;Cross&quot; position. Then the knee commences
+to bend and the body bends at the trunk, the hip turning in until the
+finger tips touch the floor. At that time the arms and shoulders should
+still be in the same relative position as at the start&mdash;namely, in
+&quot;Cross&quot; position.'  title='FIG. 14.&mdash;WEAVE'>
+</center><h4>FIG. 14.&mdash;WEAVE</h4>
+<div class="citation">In the &quot;Weave&quot; care should be taken that the arms and shoulders are kept
+in one line. The turn begins with the arms horizontal until they are
+nearly at right angles to the &quot;Cross&quot; position. Then the knee commences
+to bend and the body bends at the trunk, the hip turning in until the
+finger tips touch the floor. At that time the arms and shoulders should
+still be in the same relative position as at the start&mdash;namely, in
+&quot;Cross&quot; position.</div>
+
+<p>At &quot;Four&quot; the position of &quot;Cross&quot; is resumed, and on a count of &quot;One,
+two, three, four&quot; the same movement is repeated, this time with the left
+hand touching the ground. Throughout the exercise care should be taken
+that the arms remain in the same straight line, making no separate
+movement, but changing their position only as the trunk and shoulders
+are moved and carry the arms along. After this exercise has been
+thoroughly mastered, the turning and bending movements made on the
+counts &quot;One&quot; and &quot;Two&quot; should be combined&mdash;<i>i.e.</i>, instead of making the
+entire turn, as described above, turn and bend simultaneously. The
+entire movement should be repeated ten times.</p>
+
+<p>In the &quot;Weave&quot; care should be taken that the arms and shoulders are kept
+in one line. The turn begins with the arms horizontal until they are
+nearly at right angles to the &quot;Cross&quot; position. Then the knee commences
+to flex and the body bends at the trunk, the hip turning in until the
+finger-tips touch the floor. At that time the arms and shoulders should
+still be in the same relative position as at the start&mdash;namely, in
+&quot;Cross&quot; position.</p>
+
+<p>Wing: (The order is &quot;Wing. Ready&mdash;Cross. Arms up. Wing!&quot;) This is a
+finishing exercise consisting of deep breathing and is performed slowly.
+On a count of &quot;One, two, three, four&quot; the arms are raised laterally
+until they are extended straight upward at &quot;One&quot; and a full inhalation
+is reached. (See <a href="#Fig_15_2">Fig. 15.</a>) At &quot;Two&quot; the arms begin to fall forward and
+downward, and the body bends forward from the waist up, and eyes front,
+until, at &quot;Four&quot; the body has reached the limit of motion and the arms
+have passed the sides and have been forced back and up (as the trunk
+assumes a horizontal position) as far as possible. (See <a href="#Fig_15a_2">Fig. 15a.</a>)</p>
+
+<center>
+<a name="Fig_15_2"></a><img src='images/0312-1.jpg' width='316' height='300' alt='FIG. 15.&mdash;WING
+
+In the &quot;Wing&quot; position, which is a final breathing exercise, the breath
+should be taken well in as the arms are raised over the head; then
+exhaled as the body and arms swing forward, with a final crowding out of
+some of the residual air by forcing in the abdomen as the arms are
+raised over the back. Start the inhalation again as the arms come
+forward.'  title='Fig. 15.&mdash;WING'>
+</center><h4>FIG. 15.&mdash;WING</h4>
+<div class="citation">In the &quot;Wing&quot; position, which is a final breathing exercise, the breath
+should be taken well in as the arms are raised over the head; then
+exhaled as the body and arms swing forward, with a final crowding out of
+some of the residual air by forcing in the abdomen as the arms are
+raised over the back. Start the inhalation again as the arms come
+forward.</div>
+
+<center>
+<a name="Fig_15a_2"></a><img src='images/0311-1.jpg' width='200' height='323' alt='FIG. 15A.&mdash;END OF WING'  title='FIG. 15A.&mdash;END OF WING'>
+</center><h4>FIG. 15A.&mdash;END OF WING</h4>
+
+<p>On a count of &quot;One, two, three, four&quot; the body is straightened, reaching
+an upright position, with arms vertically extended, at &quot;Three.&quot; At
+&quot;Four&quot; the arms are lowered to a &quot;Cross&quot; position, but with palms up and
+arms and shoulders forced hard back. Very slow counting is essential to
+the correct execution of this exercise. All air should be forced from
+the lungs as the body bends forward to the &quot;Wing&quot; position, and they
+should be filled to capacity as the body is straightened and the arms
+brought down. Inhale through the nose. The entire movement should be
+repeated five times.</p>
+
+<h3>HEALTH MAXIMS</h3>
+
+<p>Preparedness is nine-tenths physical strength and endurance.</p>
+
+<p>If you take more food than the digestion can handle, you not only tire
+the stomach, but the whole system.</p>
+
+<p>Envy, jealousy, and wrath will ruin any digestion.</p>
+
+<p>You'll never get the gout from walking.</p>
+
+<p>Tennis up to the thirties, but golf after forty.</p>
+
+<p>Tight shoes have sent many a man to bed with a cold.</p>
+
+<p>Leg weariness never yet produced brain fag.</p>
+
+<p>Whenever you walk, stand up, with chin in, hips back, and chest out,
+and think how tall you are.</p>
+
+<p>Courage and concentration will conquer most obstacles.</p>
+
+<p>The hurry of half a squad never brought the whole troop home.</p>
+
+<p>The army must have sound lungs and a good stomach quite as much as arms
+and ammunition.</p>
+<br>
+<br>
+<br>
+<div>*** END OF THE PROJECT GUTENBERG EBOOK 13574 ***</div>
+</body>
+</html>
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+<h1>The Project Gutenberg eBook, Keeping Fit All the Way, by Walter Camp</h1>
+<pre class="pg">
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  You may copy it, give it away or
+re-use it under the terms of the Project Gutenberg License included
+with this eBook or online at <a href = "https://www.gutenberg.org">www.gutenberg.org</a></pre>
+<p>Title: Keeping Fit All the Way</p>
+<p>Author: Walter Camp</p>
+<p>Release Date: October 1, 2004  [eBook #13574]</p>
+<p>Language: English</p>
+<p>Character set encoding: ISO-8859-1</p>
+<p>***START OF THE PROJECT GUTENBERG EBOOK KEEPING FIT ALL THE WAY***</p>
+<br><br><h3>E-text prepared by Juliet Sutherland<br>
+            and the Project Gutenberg Online Distributed Proofreading Team</h3><br><br>
+<hr class="full" noshade>
+<br>
+<br>
+<br>
+
+<h1>KEEPING FIT ALL THE WAY</h1>
+
+<br />
+
+<h2>How to Obtain and Maintain</h2>
+
+<h2>Health, Strength and Efficiency</h2>
+
+<h2>BY WALTER CAMP</h2>
+<br />
+
+<center><i>Illustrated with Many Photographs Taken under the Direction of the
+Author</i></center>
+
+<br />
+<br>
+<center>1919</center>
+<br>
+<br>
+<br>
+<center>
+<img src='images/0220-1.jpg' width='392' height='300' alt='THREE PIONEERS IN SENIOR SERVICE WORK
+
+Left to right: Colonel Ullman, President, Chamber of Commerce, New
+Haven, Connecticut; Ex-President William H. Taft, and Walter Camp.'  title=''>
+</center><h4>THREE PIONEERS IN SENIOR SERVICE WORK</h4>
+
+<div class="citation">Left to right: Colonel Ullman, President, Chamber of Commerce, New
+Haven, Connecticut; Ex-President William H. Taft, and Walter Camp.</div>
+
+
+
+<hr style='width: 65%;' />
+<a name='TABLE_OF_CONTENTS'></a><h2>TABLE OF CONTENTS</h2>
+
+<div class="list">
+ <a href='#introduction'><b>INTRODUCTION</b></a><br />
+ <a href='#AN_AMERICAN_CITIZENS_CREED'><b>AN AMERICAN CITIZEN'S CREED</b></a><br /><br />
+ <a href='#Part_I'><b>PART I - KEEPING FIT ALL THE WAY</b></a><br />
+ <a href='#CHAPTER_I'><b>CHAPTER I</b></a><br />
+ <a href='#CHAPTER_II'><b>CHAPTER II</b></a><br />
+ <a href='#CHAPTER_III'><b>CHAPTER III</b></a><br />
+ <a href='#CHAPTER_IV'><b>CHAPTER IV</b></a><br />
+ <a href='#CHAPTER_V'><b>CHAPTER V</b></a><br />
+ <a href='#CHAPTER_VI'><b>CHAPTER VI</b></a><br /><br />
+ <a href='#Part_II'><b>PART II - THE DAILY DOZEN</b></a><br />
+ <a href='#CHAPTER_VII'><b>CHAPTER VII</b></a><br />
+ <a href='#CHAPTER_VIII'><b>CHAPTER VIII</b></a><br />
+ <a href='#CHAPTER_IX'><b>CHAPTER IX</b></a><br />
+ <a href='#CHAPTER_X'><b>CHAPTER X</b></a><br />
+ <a href='#CHAPTER_XI'><b>CHAPTER XI</b></a><br />
+ <a href='#CHAPTER_XII'><b>CHAPTER XII</b></a><br />
+ <a href='#CHAPTER_XIII'><b>CHAPTER XIII</b></a><br />
+</div>
+<br>
+<br>
+<hr style='width: 65%;' />
+<a name='introduction'></a><H2>INTRODUCTION</H2>
+<br />
+<br>
+<br>
+<p>The number of men who &quot;keep fit&quot; in this country has been surprisingly
+few, while the number of those who have made good resolutions about
+keeping fit is astonishingly large. Reflection upon this fact has
+convinced the writer that the reason for this state of affairs lies
+partly in our inability to visualize the conditions and our failure to
+impress upon all men the necessity of physical exercise. Still more,
+however, does it rest upon our failure to make a scientific study of
+reducing all the variety of proposals to some standard of exceeding
+simplicity. Present systems have not produced results, no matter what
+the reason. Hence this book with its review of the situation and its
+final practical conclusions.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='AN_AMERICAN_CITIZENS_CREED'></a><h2>AN AMERICAN CITIZEN'S CREED</h2>
+<br />
+
+<p>I believe that a nation should be made up of people who individually
+possess clean, strong bodies and pure minds; who have respect for their
+own rights and the rights of others and possess the courage and strength
+to redress wrongs; and, finally, in whom self-consciousness is
+sufficiently powerful to preserve these qualities. I believe in
+education, patriotism, justice, and loyalty. I believe in civil and
+religious liberty and in freedom of thought and speech. I believe in
+chivalry that protects the weak and preserves veneration and love for
+parents, and in the physical strength that makes that chivalry
+effective. I believe in that clear thinking and straight speaking which
+conquers envy, slander, and fear. I believe in the trilogy of faith,
+hope, and charity, and in the dignity of labor; finally, I believe that
+through these and education true democracy may come to the world.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='Part_I'></a><h2>Part I</h2>
+
+
+
+<hr style='width: 65%;' />
+<a name='KEEPING_FIT_ALL_THE_WAY'></a><h2>KEEPING FIT ALL THE WAY</h2>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_I'></a><h2>CHAPTER I</h2>
+<br />
+
+<p>It has long been a startling fact regarding Americans that so soon as
+their school-days were over they largely abandoned athletics; until, in
+middle life, finding that they had been controverting the laws of
+nature, they took up golf or some other form of physical exercise.</p>
+
+<p>The result of such a custom has been to lower the physical tone of the
+race. Golf is a fine form of exercise, but in an exceedingly mild way.
+No one claims that it will build up atrophied muscles nor, played in the
+ordinary way, that it will induce deep breathing; nor, except in warm
+weather, that it will produce any large amount of skin action. Hence it
+is easy to imagine the condition of the man who at the end of his
+'teens gave up athletics, and then did nothing of a physically exacting
+nature until he took up golf. Now if in addition to his pastime and
+relaxation he will do something in the way of setting-up exercises to
+open up his chest and make his carriage erect, thus enabling his heart
+and lungs to have a better chance, he will more than double the
+advantages coming from his golf. He will then walk more briskly and will
+gain very much in physical condition.</p>
+
+<h3>NATURE A HARD MISTRESS</h3>
+
+<p>One thing that our middle-aged men, and in fact many of us who have not
+yet reached that way mark, have entirely forgotten is that Nature is
+very chary of her favors. Our primal mother is just and kind, but she
+has little use for the man who neglects her laws. When a man earns his
+bread by the sweat of his brow she maintains him in good physical
+condition. When he rides in a motor-car instead of walking she
+atrophies the muscles of his legs, hangs a weight of fat around his
+middle, and labels him &quot;out of the running.&quot; If he persists in eating
+and not physically exerting himself, she finally concludes that he is
+cumbering the earth, and she takes him off with Bright's or diabetes. It
+does not do him any good to tell her that he was too busy to walk and so
+had to ride, or that he had no time for exercising; she simply pushes
+him off to make way for a better man.</p>
+
+<h3>THE VICIOUS CIRCLE</h3>
+
+<p>Nature has given man two ways (outside of the action of the bowels) of
+getting rid of impurities, one by means of the skin and the other by
+means of the kidneys. It is like a motor-car with two cylinders. If one
+stops the other will run on for a time, but its wear is increased. When
+a man stops exercising and ceases to carry off by means of his skin some
+of these impurities, he throws an additional load on his kidneys. When
+a man goes without exercise and begins to accumulate fat, that fat
+gradually deposits itself and not alone about the waist; it invades the
+muscular tissue all over his body even to his heart. As this
+accumulation grows there come with it a muscular slackness and a
+disinclination to exercise. The man is carrying greater weight and with
+less muscular strength to do it. No wonder that when he tries to
+exercise he gets tired. He is out of condition. Hence he begins to
+revolve in a vicious circle. He knows that he needs exercise to help
+take off the fat, but exercise tires him so much, on account of the fat,
+that he becomes exhausted; usually he gives it up and lets himself drift
+again. As his abdomen becomes more pendulous his legs grow less active.
+As his energy wanes his carriage becomes more slack. He shambles along
+as best he can, if he is positively obliged to walk. His feet trouble
+him. Altogether he is only comfortable when riding. When he has reached
+this state the insurance companies regard him as a poor risk, and
+instead of enjoying the allotted threescore and ten years of real life
+he falls short by a decade; and even then the last ten years are but
+&quot;labor and sorrow.&quot;</p>
+
+<h3>AS THE YEARS GO ON</h3>
+
+<p>The first thing that a man begins to lose through the inroads of age is
+his resistive power. He may seem in perfect health so long as there is
+no special change of conditions, but when he is placed in a position
+where he needs his resistive forces to throw off disease, he finds that
+he cannot command them.</p>
+
+<p>Still another change is continually taking place; as the man goes on in
+life, little by little the control of his muscles leaves him. Instead of
+running about as does the youth, recklessly and with never a thought of
+being tired, he begins to favor himself by walking in the easiest
+possible way, until soon he is balancing on one foot and then tilting
+forward on the other, making no muscular effort and preferring the
+motor-car or the trolley whenever it is at hand. As an inevitable
+result, some of the muscles atrophy, and even those that do not
+deteriorate speedily discover that they have no master, and they act
+when and how they please.</p>
+
+<p>The man who is continually giving orders to subordinates and having
+other men do things for him, soon finds that he is unable to accomplish
+things for himself; then, if he is thrown on his own resources, he is
+helpless. Take a group of men, executives, who for a dozen years have
+been ordering other men about instead of obeying orders, and you will
+find that for the most part these captains of industry have lost 50 per
+cent. of their muscular control. On the other hand, the man who is
+taking orders retains command over all his muscles, for he is daily and
+hourly training them to instant obedience. A group of privates will snap
+into &quot;attention&quot; at the word of command with splendid muscular control;
+the same number of officers would find great difficulty in doing this.
+Now as the man loses muscular control he loses poise and carriage. His
+head rolls about in a slack way on his neck, and has a tendency to drop
+forward; the muscles of the neck and the upper part of the back grow
+soft from lack of use and control and he begins to become
+round-shouldered; his chest falls in as the shoulders come forward and
+the chest cavity is reduced. This means a gradual cramping of lungs,
+heart, and stomach.</p>
+
+<p>By way of compensation he lets out a hole or two in his belt and starts
+in to carry more weight there. In other words, he exchanges muscle for
+fat, and as the fat increases he has less and less muscular strength to
+carry it. It is as though in a motor-car one added hundreds of pounds of
+weight to the body and reduced the horse-power of the engine. Pretty
+soon the man becomes so heavy around the waist that he notices his
+discomfort, and it produces exhaustion; now he becomes more and more
+averse to exercise, and the facia, or fat, having the better of the
+battle, begins to penetrate even the fiber of the muscles.</p>
+
+<h3>THE REMEDY</h3>
+
+<p>The heart is a muscle, like all the others in the body, and fat may
+accumulate there. When this condition comes about the man is perforce
+obliged to be careful, for the heart muscle has lost its strength. As
+stated, the situation becomes a vicious circle: as the man adds fat he
+becomes more and more averse to exercise, and the less he exercises the
+fatter he gets. And yet all this can be prevented; nor is it necessary
+to take up any violent system of training, or to engage in tremendous
+gymnastic exercise. If the patient is willing to take reasonable
+physical training along scientific lines, a few hours a week will keep
+him in respectable shape, so that he may preserve not only his figure,
+but also his activity.</p>
+
+<p>It should be remembered that all the members of the body partake of the
+slackness that is apparent externally. Thus organs that should be active
+in changing fat into energy lose their tone, and with that goes their
+ability to carry on their proper functions. The best work of the man
+himself is co-ordinated with the proper performance of the bodily
+activities. Growth and strength depend upon and react upon the tissues,
+and while this process is less active as age comes on, it can be
+stimulated to the great advantage of both mind and body.</p>
+
+<h3>WHAT WORRY DOES</h3>
+
+<p>Every man who has reached a high place in his community or who has
+become a leader of note knows that executive work has a tremendous
+effect upon the nerves and body. If the man becomes run-down the
+smallest decision gives him difficulty; it seems weighted with enormous
+possibilities of disaster. A problem, which under normal conditions he
+would turn over with equanimity to his assistant, takes on, in his
+nervous state, a seriousness that leads to hours of worry. And yet if he
+goes away on a vacation he returns to find that nine-tenths of these
+troublesome things have been well taken care of during his absence.
+Moreover, now that he has come back in a state of physical health and
+with nerves that are normal, he sees that these awful problems were
+simply exaggerated in his own mind by his overwrought physical
+condition.</p>
+
+<p>Few people realize the effect of worry upon the digestion.</p>
+
+<p>An experiment was once tried upon a cat, which was fed a dish of milk,
+stroked until it purred, and played with for half an hour. The animal
+was then killed and the stomach examined; the milk was perfectly
+digested. Another cat was taken and given a similar saucer of milk; then
+its fur was rubbed the wrong way and it was teased and annoyed as much
+as possible for half an hour. Upon examining the stomach of the second
+cat it was found that not a step in the process of digestion had taken
+place.</p>
+
+<h3>AMERICANITIS</h3>
+
+<p>It is wise to study the condition that we might almost call
+&quot;Americanitis.&quot; The American youth, as shown in the Olympic games, is
+not only a match in speed, strength, and stamina for the youth of other
+nations, but when it comes to the individual specialist even then the
+American-trained boy is his superior. We smash records regularly. We
+have been doing this for a decade with hardly a break. Even those who
+criticize our tendency to develop individuals are obliged to admit that
+this continual advance in athletic prowess fosters the spirit of
+emulation among the masses. Moreover, we are improving in the way of
+distributing our efforts, and more and more men in schools and colleges
+come out for physical training and development. We have not by any means
+perfected the system, but it is on the way. Supplementing this general
+athletic development comes now the introduction into the curriculum of
+military drill.</p>
+
+<p>Finally compulsory military education or at least the compulsory
+physical part of it, throughout the country will set up the youth of the
+coming race in a way hitherto unthought of. It is safe to say that the
+next decade will see our youth, and men up to the age of forty, in far
+better physical condition than is the case to-day.</p>
+
+<h3>THE PRICE OF SUCCESS</h3>
+
+<p>The men of this country, with their forcefulness and their ambition,
+their stern desire to succeed quickly and to work furiously if necessary
+to obtain that success, are apt to forget that Nature meant man to earn
+his bread by the sweat of his brow; and that just so far as he departs
+from this primal method of supporting himself and his family he must pay
+toll. Almost before he realizes it the American youth is a staid man of
+business. Only yesterday he was a boy at play, and to-day he finds
+himself known by his first name or nickname only to a few old classmates
+whom he sees at his college reunions. He is Judge This or Honorable
+That. He has had no time to realize that somewhere he has lost fifteen
+or twenty years in this wild rush for fortune and fame. Now in some
+hour of enforced reflection during a temporary illness he begins to
+count the cost, to think how little he has in common with that growing
+boy of his. But still he does no more than wish that he might have more
+time for play and could see his way to longer and less interrupted
+vacations. Perhaps on his next period of relaxation he plunges into an
+orgy of physical exercise&mdash;plays to the point of exhaustion&mdash;enjoys it,
+too, and sleeps like a log. Oh, this is the life once more!</p>
+
+<p>When he returns to town he determines to take more time for exercise; he
+will keep up his tennis or golf. But once back at work, he must make up
+for lost time. He returns with an improved appetite and he indulges it.
+Soon his vacation benefits have worn off, together with his vacation
+tan. The muscles slacken again, the waist-line increases. He feels a
+little remorse over the way he has broken his good resolutions, but of
+course he cannot neglect his business. Then, after a hard week, followed
+by some carelessness or exposure, he thinks that he has the grip or a
+cold. He is lucky if he stays at home and calls in his physician. He
+does not pick up. Now, for the first time, he hears from the doctor
+words that he has caught occasionally about men far older than
+himself&mdash;&quot;blood pressure.&quot; But he he is under fifty! The doctor says he
+must go slower. Now begins a dreary round indeed! He has never learned
+to go slow! He is an old man at fifty. If lucky, he has made money. But
+what is the price? He has found precious little fun in those fifteen or
+twenty years since he was a boy. Of course he has had his high living,
+his motor, his late hours. His cigars have been good, but he has never
+enjoyed them so much as he did the old pipe at camp. His dinners and
+late suppers can't compare with the fish and bacon of the woods.</p>
+
+<p>What a fool he has been!</p>
+
+<p>Perhaps he has caught himself in time. If so he is in luck and Nature
+may partially forgive him and give him a chance to &quot;come back.&quot; He is
+well scared and he means to be good. But the scare wears off, and then,
+too, &quot;business&quot; presses him on again. And finally, still well this side
+of sixty, perhaps, Nature taps him on the shoulder and says, &quot;Stop!&quot;</p>
+
+<p>&quot;But,&quot; he pleads, &quot;I'll be good!&quot;</p>
+
+<p>&quot;You are in the way,&quot; she replies, &quot;and the sooner you make place for
+wiser men the better I shall have my work done.&quot;</p>
+
+<p>But it is not alone the business world that is full of these untimely
+breakdowns. We lose many a man in the professional ranks with ten years
+of his best work before him, the man of ripened intellect, with his
+store of reading and experience&mdash;stopped oftentimes in the very midst of
+that masterpiece whose volumes would be read by future generations.</p>
+
+<p>Executives whose value to corporations is increasing in a compound
+degree suddenly receive notice that the continually bent bow is
+cracking; almost immediately they lose their ambition and initiative,
+they become prematurely aged. These are indeed expensive losses!</p>
+
+<p>And all this could be saved at an expenditure of a few paltry hours a
+week devoted to the repair of the physical man; given that and we may
+safely promise that he shall round out the full measure of his mental
+labors.</p>
+
+<p>The men of this country are going the pace at a far more reckless rate
+than that of any other nation. Philosophers like Prof. Irving Fisher are
+sounding the warning. Shall we heed it?</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_II'></a><h2>CHAPTER II</h2>
+<br />
+
+<p>When Dr. D.A. Sargent, of Harvard University, makes the charge that,
+&quot;More than one-half of the male population between the ages of eighteen
+and forty-five years are unable to meet the health requirements of
+military service, and that, of the largest and strongest of our country
+folk pouring into our cities, barely one of their descendants ever
+attains to the third generation,&quot; it becomes a pretty serious charge. We
+are already familiar with the forgetfulness of physical condition by men
+over forty, but we had prided ourselves considerably over the belief
+that the majority of our youth would compare favorably with those of
+other countries. When one comes to sift the statement, he should
+remember that many disabilities for which the military examiners might
+reject a man are not so serious, after all, and that nothing has been
+said about the splendid physique of the large number of men who are
+accepted.</p>
+
+<p>The writer visited recently many of the training-camps, both military
+and naval; and when he came away he was quite prepared to agree with
+those who praise the flower of the flock as being superior to that they
+have seen on the other side. The point is that Doctor Sargent is
+absolutely right in asserting that we ought not to have had so many
+rejections. It is time for us to realize that a man who is out of
+balance physically should be looked after. Moreover, men should not
+become out of balance. The truth of the matter is that our mechanical
+devices have gone so far toward taking the place of manual labor that we
+only have one line of physical development&mdash;our athletic sports. If,
+therefore, these are not made broad enough and thorough enough and
+accessible enough, we are likely to have just what is happening
+now&mdash;namely, a slump when it comes to measuring up to the standard
+instituted by the military authorities.</p>
+
+<p>Our young men do flock to the cities and city life means crowded
+conditions, lack of outdoor exercises, vitiated atmosphere, and a
+minimum of sunshine and of the other elements that go to perfecting and
+keeping up a robust and enduring physique.</p>
+
+<h3>THE VALUE OF EXERCISE</h3>
+
+<p>Now exercise is the most important factor toward counteracting these
+unnatural conditions. Air, bathing, and diet aid, but we must have
+exercise in order to get the energetic contraction of the larger muscles
+of the body which goes so far toward regulating the physical tone. We
+must have what are called compensatory exercises, beginning as far down
+as the grammar-schools and continuing right through the universities and
+professional schools into general business and civic life. This war has
+opened our eyes; it should be a warning, and it ought to result in a far
+broader comprehension of what physical condition and physical education
+really mean. It is in this way only that we can meet the demands of
+modern civilization without an accompanying deterioration of the
+physical condition of our people. No one has set a finer example in this
+respect than President Wilson himself, who, realizing the enormous
+strain that was coming upon him, has systematically and conscientiously
+prepared for it. Early every morning, long before most Washingtonians
+are so much as turning over for their pre-getting-up nap, the President
+is out and off around the golf-course. Also Doctor Grayson has prepared
+a system of exercises for his use when outdoor work is impossible.</p>
+
+<h3>PREPARING FOR EMERGENCIES</h3>
+
+<p>In the summer of 1917 several members of the Cabinet formed themselves
+into a club, with other prominent officials in Washington, and kept
+themselves fit throughout the season by consistent morning exercise,
+four days a week. So far so good, only we should have realized more than
+a year ago the strain that was coming upon our men and taken measures
+to meet it, as Germany did. Dr. William C. Woodward, who is chairman of
+the District Police Board in Washington, did not overstate the matter
+when he said that the draft officers were weary, that the strain had
+begun to threaten their efficiency, and that they were thoroughly
+undermining their bodies in the effort to accomplish their tremendous
+task. Every community has seen the same thing happen, and several of
+them can agree with Doctor Woodward that this has come close to being a
+really serious business calamity throughout the country. All these men
+should have been prepared by thirty or sixty days of physical training
+for this extra strain.</p>
+
+<p>Again, the Equitable Life Assurance Society, in its September Bulletin,
+calls attention to the fact that, out of approximately 1,300,000 men who
+volunteered for the army and navy, only 448,859 were acceptable.
+Furthermore, the Equitable notes that these physical impairments not
+only will not correct themselves, but that they will get worse, and that
+a large percentage of our vast horde of physically sub-standard,
+low-priced men will drift into sickness and meet premature death because
+their power to resist disease is rapidly declining. The Equitable calls,
+on this convincing evidence, for a thorough and permanent system of
+health education in our schools, saying: &quot;With all of our wealth and
+intelligence and scientific knowledge in the field of health
+conservation, we are allowing a large proportion of our children to pass
+out of the schools into adult life physically below par.&quot; The Equitable
+concludes with the remark: &quot;Some day we will give all American school
+children thorough physical training and health education. Why not
+commence now?&quot;</p>
+
+<h3>FROM A FAMOUS PHYSICIAN'S NOTE-BOOK</h3>
+
+<p>Dr. S. Weir Mitchell says:</p>
+
+<div class='blkquot'><p>All classes of men who use the brain severely, and who have
+     also&mdash;and this is important&mdash;seasons of excessive anxiety or grave
+     responsibility, are subject to the same form of disease; and this
+     is why, I presume, that I, as well as others who are accustomed to
+     encounter nervous disorders, have met with numerous instances of
+     nervous exhaustion among merchants and manufacturers.</p>
+
+<p>     My note-books seem to show that manufacturers and certain classes
+     of railway officials are the most liable to suffer from neural
+     exhaustion. Next to these come merchants in general, brokers, etc.;
+     then, less frequently, clergymen; still less often, lawyers; and,
+     more rarely, doctors; while distressing cases are apt to occur
+     among the overschooled young of both sexes.</p>
+
+<p>     Here is a day's list:</p>
+
+<p>     Charles Page Bryan, former ambassador to Japan, died in Washington
+     of heart failure at the age of sixty-one.</p>
+
+<p>     Judge Arthur E. Burr, Judge of Probate for Suffolk County, dropped
+     dead in the court-house at the age of forty-eight.</p>
+
+<p>     Hiram Merrick Kirk, Municipal Court Justice, New York, died in the
+     forty-seventh year of his age.</p>
+
+<p>     Lieut. William T. Gleason dropped dead in the railroad station,
+     Salt Lake City, as he stepped from a railroad train, at the age of
+     forty. </p></div>
+
+<p>Indeed, it is not only the men of military age who drop off under this
+strain, but the very vital strong men behind the lines.</p>
+
+<h3>THE ROAD TO EFFICIENCY</h3>
+
+<p>It is an extraordinary thing that the people in this country, many of
+them coming from the most vigorous ancestry, should be willing to
+compress all their athletic enthusiasm into a very small period of their
+school and college life, and then to forget to take any exercise (except
+vicariously) until warned, sometime after forty, that Nature will exact
+a price for such folly. It is certainly a puzzle to understand how men
+can willingly slip into fatness and flabbiness or nervous indigestion,
+forget entirely what a pleasure physical vigor is, fold their hands
+contentedly, with the statement that they haven't time for physical
+culture, and so, gradually, by way of the motor-car and the
+dinner-table, slide into physical decadence and a morbid condition of
+mind and body. And yet three or four hours a week, less than an hour a
+day, with the assistance of fresh air and water, and within a sixty-or
+ninety-day period, will start these people on the road to recovered
+health and vigor. All that is necessary is to get the proper action of
+the lungs, of the heart, and of the skin, and, finally, of the
+digestion; then the results will follow fast.</p>
+
+<h3>A WINTER VACATION</h3>
+
+<p>The first time a good conservative New England business or professional
+man, who has worked hard all his life and who has attained a commanding
+position in the community, determines to break away and take a vacation
+in the winter&mdash;a thing he has heard about and sometimes wondered how
+other people could manage to do it&mdash;he meets with the surprise of his
+life. After boarding a train and traveling for twenty-four hours toward
+the South and sunshine, he begins to lose a little the feeling that he
+is playing &quot;hookey&quot; and is liable to be dragged home and birched. But he
+does wonder a little whether he won't have hard work in finding somebody
+to play with him. When, however, he disembarks from his train at his
+destination&mdash;we will say Pinehurst&mdash;he has already begun to realize,
+through noting the other bags of golf-clubs on the train, that possibly
+he will be able to get some partners. When he arrives at the hotel,
+although it is early breakfast-time, he is astounded at the number of
+people there, and he is inclined to think that he has happened upon an
+unusual week or that this is the one place in the South where golfers
+congregate.</p>
+
+<p>By the time he has spent a day or two there and has found that, in spite
+of the three courses open, it is wise to post his time the day before or
+he is likely to kick his heels around the first tee for a couple of
+hours before he can get away, and when he looks over the crowded
+dining-room at night&mdash;well, he comes to the conclusion that most of the
+school have deserted and are playing truant, too!</p>
+
+<h3>THE GOSPEL OF FRESH AIR</h3>
+
+<p>A generation ago the people who preached the good gospel of fresh air
+were still viewed askance, although the new doctrine had begun to make
+some impression. The early settlers in this country lived an outdoor
+life perforce, and undoubtedly found all the excitement of a football
+game in fighting the Indians; consequently, they attained proper
+physical development. The descendants of these settlers still retained a
+good deal of the outdoor habit, but in the third generation the actual
+drift city-ward began. This meant the absence of incentives to outdoor
+exercise, so far as life and the pursuit of happiness were concerned.
+Hence, it became necessary to preach the gospel of fresh air.</p>
+
+<p>&quot;Oh, the joy with which the air is rife,&quot; sang Adams Lindsay Gordon, one
+of the early preachers of this doctrine, and to-day thousands and tens
+of thousands are appreciating the truth of the saying. Not alone the boy
+at school or college with his football, baseball, and rowing, but the
+middle-aged man with his golf and tennis, and the old man tramping
+through the woods with the rod and gun, as he used to do thirty years
+ago, and as he will do to the end&mdash;all these know what fresh air means.
+Sunshine, through the medium of golf, has come to the life of thousands
+of middle-aged wrecks formerly tied to an office chair. No one can
+estimate the number of lives, growing aged by confinement in close
+rooms, by lack of exercise, and by the want of cheerful interest in
+something beside the amassing of dollars and cents, that have been saved
+and rendered happy through the introduction of this grand sport whose
+courses now dot the country from Maine to California, from the top of
+Michigan to the end of Florida.</p>
+
+<p>Twenty years ago in this country a man who came to his office in a golf
+suit would have been regarded as demented, to say the least. To-day the
+head of the house in many a large business refuses to permit anything to
+interfere with his Saturday on the links. And this means that he and all
+the officers in the departments under him, instead of viewing with
+concern the interest of the men in outdoor sports&mdash;their devotion to
+baseball and football, to tennis, golf, and track athletics&mdash;are glad
+and willing that the great outdoors should have a real place in their
+lives. It is good business policy.</p>
+
+<p>Something must make up to the later generations for the loss of the
+open air and outdoor work which the exigencies of the olden times
+demanded of our ancestors, and that something has come in the shape of
+physical exercise. But golf and long vacations are for the comparatively
+rich. They are makeshifts rendered possible only by circumstances.</p>
+
+<h3>UNLEARNED LESSONS</h3>
+
+<p>If a man determined, because his horse or his dog showed exceptional
+intelligence, that he would endeavor to develop that intelligence by
+setting the animal at mental tasks, and so gave it only the exercise
+that would come from moving about the room, and no fresh air or
+sunshine, no road-work or hunting&mdash;well, we are all quite familiar with
+what the result would be.</p>
+
+<p>If a parent had a child who showed unusual mental precocity and
+thereupon forced the brain of that child, with no outdoors, no fresh
+air, no sunshine, and even to late hours, we all recognize that such
+action would be criminal. Yet probably 50 per cent, of our best
+executives, in their efforts to aid in the present emergency, are doing
+just what we are ready to condemn in the hypothetical cases given above.
+Some of these men, while still able to whip up their will into going on
+from day to day with the same exhausting program, finally conclude that
+unless they take a vacation they are going to break down. The doctor
+tells them so and they know it. Whereupon they rush off for a week or
+ten days; some of them enter upon an orgy of exercise, others relax into
+a somnolent state of lying around and thanking their stars that they can
+rest at last. They certainly do feel better and do improve, but they
+come back to work merely to begin the same old vicious round. They have
+had their lesson, but they have not learned it.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_III'></a><h2>CHAPTER III</h2>
+<br />
+
+<p>This is a young nation. It began with the great gods of Life, Liberty,
+and the Pursuit of Happiness. And it fought a good fight in the War of
+Independence for Freedom and Equality. Then came the lesser gods of
+material success. They broke the nation apart. But it survived. Since
+the Civil War we have grown rich and fat, flaccid and spineless. We are
+like a great, careless boy with a rich father; our crops and material
+resources symbolize the rich father who is able to pay for all his son's
+foolishness. And so the youth has never stopped to think. But underneath
+that careless exterior there are muscle and character. For what is the
+history of Youth? If the youth is to become a real man he cannot be
+curbed to the extent of forgetting courage in an excess of caution. And
+the rush of our youth to the service showed this.</p>
+
+<h3>THE SPIRIT OF YOUTH</h3>
+
+<p>An Englishman once writing of the tendency of the elders to blot out all
+the fire of youth with restrictive legislation, said, &quot;It is a fearful
+responsibility to be young, and none can bear it like their elders.&quot; How
+can a youth whose blood is warm within sit like his grandsire carved in
+alabaster? He cannot and he will not, and that is the salvation of the
+race. It is the old story of the stag in the herd. He will see no other
+usurp his rights until he is too old to have any.</p>
+
+<p>Let me tell you something of the history of these attempts by the elders
+to curb the everlasting spirit of youth. At one time they would have
+eliminated all the sports. But we didn't let croquet become the national
+game! You ask what this nation of ours will become, and in reply I ask
+you what will you make of your boys?</p>
+
+<p>Statisticians tell us that 90 per cent. of the men who go into business
+fail. Do you want your boy to fold his hands and say that because the
+chances are against him he will not try at all?</p>
+
+<p>Are you going to let him get such a maximum of old man's caution that he
+reduces to a minimum the young man's courage?</p>
+
+<p>Make him strong and well, just as you wish the nation to be strong and
+sound. There will always be plenty of middle-aged failures to preach
+caution.</p>
+
+<p>Teach your boy fair play and may the best man win.</p>
+
+<p>Teach him that the true sportsman &quot;boasts little, crows gently when in
+luck, puts up, pays up, and shuts up when beaten&quot;; that he should be
+strong in order to protect his country. A boy may over-emphasize his
+sports, but he will get over that. They tell us about the good old times
+when boys at college spent all their time in study and loved one
+another. There never were any such times. The town-and-gown riots took
+the place of sports, that's all.</p>
+
+<h3>ECONOMIC LOSSES</h3>
+
+<p>We are all of us very much interested in the life of an automobile tire,
+and it seems to speak to us in terms we can readily understand. But only
+the particularly wise and successful men of our generation know and
+appreciate how valuable the life of a man is when expressed in those
+same terms of good hard dollars. Many manufacturers in the last two or
+three years have awakened to the fact that when, they put in a man and
+he stayed with them only two or three months, or even, in the case of
+executives, two or three years and then dropped out, either to go
+elsewhere or on account of ill health, it was a very distinct loss. In
+other words, they had put a certain investment into the man and that
+investment should have been growing more valuable to them all the time.</p>
+
+<p>Germany's General Staff, previous to this war, was working overtime,
+just as our Cabinet and National Board of Defense are doing now&mdash;namely,
+till midnight and beyond. But the German General Staff was taken out
+into the Thiergarten in the morning for from one to two hours of
+exercise as a beginning of the day.</p>
+
+<p>It therefore sifts itself down to this: If we had an ordnance officer
+who fired a gun, that was tested for but two hundred rounds without
+heating, five hundred times and thus cracked it, he would probably be
+discharged. If the superintendent in a factory doubled the number of
+hours he was running his automatic machinery, and instead of doubling
+the amount of oil actually cut it in half and thus ruined the machines,
+he would be regarded as a fool. Yet we are letting our men, high in
+executive positions, heads of departments in the government, and leaders
+of manufacturing, transportation, and commercial interests, do this very
+thing. Is it possible that we regard them as less valuable to us in this
+emergency than machines and guns, that we should burn them out for lack
+of lubricant and rest or physical conservation?</p>
+
+<h3>WARNING EXAMPLES</h3>
+
+<p>A railroad president not long ago said that he had not the time to take
+exercise or rest, that his salary was fifty thousand dollars a year, and
+that his company had just given him a bonus of fifty thousand; hence he
+could not shirk his responsibilities. He paid the full measure and was
+buried in six months from the time of the warning. In one issue of the
+New York <i>Evening Post</i> the following deaths were noted:</p>
+
+<p>President Hyde, formerly of Bowdoin, fifty-nine years of age. Capt.
+Volney Chase, of the Navy, fifty-six years of age. Capt. Campbell
+Babcock, fifty years old. Colonel Deshon, fifty-three years old.</p>
+
+<p>Our Cabinet officers and executives and the members of the Council of
+National Defense are likely to forget, in the excess of their patriotism
+and loyalty, that there is one edict higher than that of the greatest
+government in the world. When Nature gives an order there is no appeal
+to a higher court, and the excuse that a man has not the time to obey,
+or is doing something that his country most urgently needs, has no
+weight in that court. When Nature touches a man on the shoulder and
+says, &quot;Stop!&quot; he stops. The penalty of frayed nerves, overworked brains,
+and underworked bodies is failure of body and mind. The premonitory
+symptoms are irritability, quarreling, depression, fierceness and
+inefficiency of effort, and finally complete breakdown. Three to four
+hours a week physical exercise under a scientifically tested plan and
+arrangement will keep these men fit. Is the price in this emergency too
+high to pay?</p>
+
+<h3>PHYSICAL FITNESS A VITAL FACT</h3>
+
+<p>Up to the time when this world conflagration started, a man's physical
+fitness was merely a matter of individual interest. The general health
+of the community was important, but that fact was not sufficiently
+pressing to do much more than attract the attention of the health
+boards, and perhaps a few recently organized and semi-philanthropic
+bodies. But suddenly there flamed out a war in Europe, and at once the
+countries involved found that upon the physical fitness of the people
+would depend their lives and freedom. It was no longer an academic
+question. It became an immediate and vital fact.</p>
+
+<p>In September of 1914 the writer placed the following suggestion on the
+top of his syndicate athletic article:</p>
+
+<div class='poem'><div class='stanza'>
+<span>AMERICANS AWAKE!<br /></span>
+</div><div class='stanza'>
+<span>Guard your shores and train your men,<br /></span>
+<span class='i2'>Teach your growing youth to fight;<br /></span>
+<span>Make your plans ere once again<br /></span>
+<span class='i2'>Ships of foes appear in sight.<br /></span>
+</div><div class='stanza'>
+<span>Teach new arts until you hold<br /></span>
+<span class='i2'>In your bounds all things you need.<br /></span>
+<span>Then you can't be bought or sold;<br /></span>
+<span class='i2'>From commercial bonds be freed!<br /></span>
+</div><div class='stanza'>
+<span>If Manhattan rich you'd save,<br /></span>
+<span class='i2'>If your western Golden Gate&mdash;<br /></span>
+<span>Train a field force, rule the wave.<br /></span>
+<span class='i2'>Every day you're tempting fate!<br /></span>
+</div><div class='stanza'>
+<span>Build the ships and train to arms,<br /></span>
+<span class='i2'>Make your millions fighting strength<br /></span>
+<span>That shall frighten war's alarms<br /></span>
+<span class='i2'>Ere they reach a challenge length.<br /></span>
+</div></div>
+
+<p>He was immediately assailed as a militarist, and yet, had we but taken
+those preparatory steps, millions of lives might have been saved.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_IV'></a><h2>CHAPTER IV</h2>
+<br />
+
+<p>And thus we approach one of the problems which this book is designed to
+solve. There are eight million men in this country between the ages of
+forty-five and sixty-four. Probably we may count upon another million
+from the men of sixty-four to seventy who would be &quot;prospects,&quot; as the
+mining-men say. These men represent nine-tenths of the financial and
+executive strength of the United States.</p>
+
+<h3>THE SENIOR SERVICE CORPS</h3>
+
+<p>When I started the experiment of the Senior Service Corps at New Haven,
+in the spring of 1917, all my men were over forty-five, and several of
+them had passed the seventy mark; yet all found increased health and
+efficiency from the prescribed regime. There was a distinct gain, not
+only in health, but in spirits and in temper. Nerves that had been at
+high tension relaxed to normal. Effort that had seemed exhaustive became
+pleasurable. The ordinary problems of business or finance, once so apt
+to be vexatious, lost their power to produce worry. In fact, these men
+had renewed their youth; they had altered the horizon-line of advancing
+age, across which only clouds of doubt and apprehension could be seen,
+to that of youth, radiant with the sunshine of hope and the promise of
+accomplishment.</p>
+
+<center>
+<img src='images/0222-1.jpg' width='462' height='300' alt='INITIAL HIKE OF FIRST SENIOR SERVICE CORPS'  title='INITIAL HIKE OF FIRST SENIOR SERVICE CORPS'>
+</center><h4>INITIAL HIKE OF FIRST SENIOR SERVICE CORPS</h4>
+
+<p>This war has started some new thoughts and has given emphasis to others
+that may not be new but which have never been forced home. One of these
+is the value of physical efficiency. A social scientist said some twenty
+years ago that the &quot;greatest nation of the future would be the one which
+could send the most men to the top of the Matterhorn.&quot; Nations now
+realize that in such a time as this all men up to forty may be required
+for the firing-line; and this means that all the men from forty to
+seventy must be rendered especially efficient and physically fit in
+order to stand back of the fighting forces as a dependable
+reserve&mdash;money, power, and brains.</p>
+
+<center>
+<img src='images/0224-1.jpg' width='414' height='300' alt='HIKE OF A SENIOR CORPS'  title='HIKE OF A SENIOR CORPS'>
+</center><h4>HIKE OF A SENIOR CORPS</h4>
+
+<center>
+<img src='images/0224-2.jpg' width='412' height='300' alt='THESE MEN, ALTHOUGH OVER FORTY-FIVE YEARS OF AGE, MARCHED
+FOR OVER FOUR HOURS WITHOUT DISCOMFORT'  title='THESE MEN, ALTHOUGH OVER FORTY-FIVE YEARS OF AGE, MARCHED
+FOR OVER FOUR HOURS WITHOUT DISCOMFORT'>
+</center><h4>THESE MEN, ALTHOUGH OVER FORTY-FIVE YEARS OF AGE, MARCHED
+FOR OVER FOUR HOURS WITHOUT DISCOMFORT</h4>
+
+<h3>THE BASIC IDEA</h3>
+
+<p>This was the idea of the development of the Senior Service Corps&mdash;to
+take men who are over military age and make them physically fit for
+whatever strain may come. It has resulted in not only making them
+physically fit, but in practically renewing their youth. The
+experimental (New Haven) company of a hundred, varying in age from
+forty-five to over seventy, in weight from 114 to 265 pounds, and in
+height from 5 ft. 4 in. to 6 ft. 4 in., after just completing ninety
+days' training, marched at the dedication of the Artillery Armory over
+four and one-half hours without physical discomfort.</p>
+
+<p>Now, war or no war, the man of over military age would like to be fit,
+would like to feel that glow of youth which comes even to the man of
+fifty when he is physically in condition.</p>
+
+<p>Nine-tenths of the men over forty-five can accomplish this, and they can
+do it by the expenditure of only three or four hours a week if they will
+follow with absolute care the rules demonstrated by a scientific
+experiment upon a company of one hundred men over a period of ninety
+days. This company of New Haven professional and business men included
+the president of the Chamber of Commerce, the editor of the largest
+evening newspaper, the dean of Yale University, the director of the
+gymnasium, the president of Sargent &amp; Company, the owner of the Poli
+Theater Circuit, the ex-mayor of the city, two judges, the treasurer of
+the savings-bank, the registrar of Yale University, four professors,
+three doctors, and many leading corporation officials.</p>
+
+<p>At the end of this period these men were not only able to march for over
+four hours without discomfort, but without losing a man. Moreover, they
+all gained in spirits, recovered their erect carriage, and found
+themselves enjoying their tasks.</p>
+
+<h3>COMMUNITY PHYSICAL DEVELOPMENT</h3>
+
+<p>The plan developed by the National Security League, under its committee
+on physical reserve, of assuring physical fitness for the nation, is
+capable of endless possibilities in application and development.</p>
+
+<p>The plan treats each as a separate unit and allows it to adapt the
+physical-fitness scheme to local conditions, favoring the appointment of
+neighborhood groups for instruction in physical drill and the &quot;Daily
+Dozen Set-up,&quot; assuring such conditions and applications of diet and
+hygiene as are particularly demanded by the individual community's
+conditions and demands.</p>
+
+<p>Every individual detail and local development is left to the committee
+which each mayor or town or borough official appoints, on invitation of
+the league.</p>
+
+<center>
+<img src='images/0226-1.jpg' width='300' height='402' alt='WALTER CAMP, PRESIDENT, AND JOSEPH C. JOHNSON,
+SECRETARY, OF THE ORIGINAL SENIOR SERVICE CORPS ESTABLISHED IN NEW
+HAVEN, CONNECTICUT, IN THE SPRING OF 1917'  title='WALTER CAMP, PRESIDENT, AND JOSEPH C. JOHNSON,
+SECRETARY, OF THE ORIGINAL SENIOR SERVICE CORPS ESTABLISHED IN NEW
+HAVEN, CONNECTICUT, IN THE SPRING OF 1917'>
+</center><h4>WALTER CAMP, PRESIDENT, AND JOSEPH C. JOHNSON,
+SECRETARY, OF THE ORIGINAL SENIOR SERVICE CORPS ESTABLISHED IN NEW
+HAVEN, CONNECTICUT, IN THE SPRING OF 1917</h4>
+
+<p>The ideal toward which every community is working is the establishment,
+as an integral part of it, of a local fitness plant. This includes
+first, playgrounds laid out for all recreational sports, in their
+season. The ideal playground system will have enough room in walks and
+landscape-gardening for park development&mdash;sufficient to meet the
+community's maximum needs.</p>
+
+<p>Community physical-fitness centers are growing up in which an adjacent
+lake or river provides facilities for rowing, canoeing, and recreational
+enjoyment through breathing the fresh air, while taking regular
+physical, conditioning exercises.</p>
+
+<p>Such an ideal community plant has proven by no means a vision incapable
+of realization. To-day men and women realize painfully the need for one
+in their home community and are prevented from the fulfilment of their
+dream by only two obstacles&mdash;lack of funds and adequate organization of
+the plan.</p>
+
+<p>This work and these centers offer the greatest possibilities in the
+Americanization scheme, perfection of which is a paramount duty for
+this country.</p>
+
+<center>
+<img src='images/0228-1.jpg' width='400' height='300' alt='SETTING-UP WORK OF A COMPANY OF ONE HUNDRED'  title='SETTING-UP WORK OF A COMPANY OF ONE HUNDRED'>
+</center><h4>SETTING-UP WORK OF A COMPANY OF ONE HUNDRED</h4>
+
+<center>
+<img src='images/0228-2.jpg' width='472' height='300' alt='DOCTOR ANDERSON LEADING A GROUP IN THE YALE GYMNASIUM'  title='DOCTOR ANDERSON LEADING A GROUP IN THE YALE GYMNASIUM'>
+</center><h4>DOCTOR ANDERSON LEADING A GROUP IN THE YALE GYMNASIUM</h4>
+
+<p>Not only do such plants transpose the astonishingly large percentage of
+the physically unfit of our foreign and domestic population and reclaim
+those whose physical imperfections have either become evident through
+the draft, or which are not known, but it affords the surest possible
+means of interesting this large element of our population in American
+institutions, of attracting them to the soundest and most beautiful
+features of American life, and of convincing them of their comradeship
+in the strength and sinew of American manhood; in short, of building the
+foundations of democracy on a base as stable as the eternal granite
+hills.</p>
+
+<h3>AN OUTLINE OF THE SYSTEM</h3>
+
+<p>The Senior Service program starts with setting-up exercises which open
+the chest, gently stimulate the heart, and start the blood coursing
+through the system, and follows with progressive walking, a little
+hill-climbing, and, later in the development, with some weight-carrying
+exercises. The system renews the resistive force of the body, tones up
+the muscles, opens the chest cavity so that the heart and lungs have
+more room and the breath is deeper and better, gives general exercise to
+the various muscles which have become more or less atrophied from
+disuse, and brings about a marked improvement in the mental outlook and
+in the animal spirits.</p>
+
+<p>The system is a combination of setting-up exercises with outdoor work,
+all carefully and precisely laid out after twenty years of experience in
+conditioning men. It should be followed absolutely, not partially or
+occasionally. It is far from severe. Its strength lies in the cumulative
+effect rather than in any special effort at any one time.</p>
+
+<p>It should be said that a mental effort is requisite in this course as
+well as the physical one. The correlation between mind and muscle must
+be re-established. The man must become master of his body once more and
+retain that mastery. Certain suggestions are also given specifically as
+to living&mdash;none of them irksome, but quite essential if the full result
+of the work is to be attained.</p>
+
+<p>This was the first experiment of its kind, and hence it has proven of
+especial interest. There are plenty of cases of individuals taking up
+exercise in one form or another and benefiting somewhat by it; but when
+twenty to one hundred men in a group have engaged in this Senior Service
+work, the result has proven remarkable in every instance. The question
+seems to be simply this: If you are over military age and wish to renew
+your youth, and are willing to pay the price by devoting some three or
+four hours a week to a scientifically tested system, and can secure a
+score of other men to do it with you, you can be absolutely assured of
+success. Well, isn't it worth it?</p>
+
+<h3>INDIVIDUAL AND GROUP ACTION</h3>
+
+<p>Thousands of men are beginning to realize what all this means. My mail
+for the last six months has been full of the inquiry. Men of forty are
+rapidly awakening and are eager to devote these few hours to the task of
+keeping fit, and so increasing their efficiency. At the same time they
+are preventing these horrible and untimely punishments at the hand of
+Mother Nature.</p>
+
+<p>Now there are two methods by which a man may still be young at sixty.
+One is an exceedingly hard route for most men to travel&mdash;namely, the
+individual practice of this scientifically tested formula and patient
+persistence in it. The other is by group action. The latter is far
+easier and its results are doubly effective. However, as in some cases
+group action may be impossible, this book furnishes the data for
+individual practice as well.</p>
+
+<p>All the exercises described are possible for the individual as well as
+for the group. Should a man determine to follow them out alone, he must
+make up his mind that there shall be no interference with his carrying
+out his program with regularity and exactness. He must not for a moment
+believe that he can miss the exercises one day and then make up for the
+lapse by doubling them the next day. He must always follow the
+setting-up exercises with his walk and not do the setting-up in the
+morning and then wait till afternoon for his walk. It is the combination
+that produces the most effective results.</p>
+
+<center>
+<img src='images/0230-1.jpg' width='454' height='300' alt='EFFECT OF THIRTY DAYS OF TRAINING UPON A COMPANY. THESE
+MEN ARE CARRYING IRON BARS WEIGHING NINE POUNDS EACH'  title='EFFECT OF THIRTY DAYS OF TRAINING UPON A COMPANY. THESE
+MEN ARE CARRYING IRON BARS WEIGHING NINE POUNDS EACH'>
+</center><h4>EFFECT OF THIRTY DAYS OF TRAINING UPON A COMPANY. THESE
+MEN ARE CARRYING IRON BARS WEIGHING NINE POUNDS EACH</h4>
+
+<center>
+<img src='images/0230-2.jpg' width='444' height='300' alt='PRACTISING AND MARCHING WITH IRON BARS WEIGHING NINE
+POUNDS EACH'  title='PRACTISING AND MARCHING WITH IRON BARS WEIGHING NINE
+POUNDS EACH'>
+</center><h4>PRACTISING AND MARCHING WITH IRON BARS WEIGHING NINE
+POUNDS EACH</h4>
+
+<p>In a group the leader constantly cautions the men as to carelessness or
+slackness. The individual having no leader must always keep his mind
+fixed upon the exact way in which his exercises should be performed.
+When he puts his hands behind his head in &quot;Neck Firm&quot; or &quot;Head&quot; he must
+keep his elbows back and his head up, while the chest should be arched.
+When he bends forward in the prone position he must not allow his head
+to droop. When he raises his knees in alternate motions he must bring
+his knees well up. When he does the exercise of leaning up against the
+wall, by means of the extended arm and hand, he must keep the distance
+far enough from the wall to bring about a certain amount of real
+effort by the hand, arm, and shoulder. And so it goes. It is for this
+reason that all the exercises are so carefully described and the method
+and manner of walking, marching, or &quot;hiking&quot; receive so much attention.</p>
+
+<h3>WORK AND HYGIENE</h3>
+
+<p>In a book recently published by one of the highest authorities on
+hygiene in the country, the following statements are made, statements
+which would prove of especial interest to those of us who have had the
+pleasure of being members of that &quot;exclusive official Washington club,&quot;
+or of the Senior Service:</p>
+
+<div class='blkquot'><p>The problem of the mental worker is to get sufficient physical
+     exercise to keep the mind and body at its maximum efficiency. This
+     problem gets more and more acute as he gets older. The amount of
+     work necessary to keep the man of sedentary habits in good
+     condition is about 100 to 150 foot-tons. Five hundred foot-tons is
+     the amount of work a soldier would perform by marching twenty miles
+     at three miles an hour on a level road.</p>
+
+<p>     It is a fallacy to think that sufficient exercise can be taken once
+     a week. In order to be efficient exercise must be regular and at
+     relatively short intervals. All exercise should tend toward using
+     all of the muscles of the body. In fatigue a person has lost
+     control over his muscles. The process of getting into condition,
+     therefore, is directed more toward strengthening the nervous system
+     in its control work over the muscles rather than in increasing
+     sheer muscular strength.</p>
+
+<p>     Pure creative mental work, although requiring no out-put of
+     physical energy, is perhaps the most productive of fatigue. The
+     brain gets more blood during physical activity and waste products
+     are much better removed. The effects of exercise are particularly
+     apparent in the lungs. More fresh air is brought to the lungs and
+     the waste products are driven off.</p>
+
+<p>     An attainable minimum for the average adult person might well
+     consist of taking simple exercises in his room, and to get out of
+     doors once a day and walk rapidly for at least half an hour. In
+     addition, it is desirable for any one up to fifty years of age to
+     take some kind of moderately violent exercise at least once a week.
+     This should be sufficiently strenuous to induce perspiration. This
+     is important for several reasons. In the first place, there is an
+     old saying, which happens to be true, &quot;Never let your blood-vessels
+     get stiff.&quot; In addition we should call on the tremendous reserve
+     which Nature gives to us, at least once in a while. </p>
+</div>
+
+<center>
+<img src='images/0232-1.jpg' width='438' height='300' alt='&quot;COUNTING OFF&quot; A COMPANY IN THE YALE GYMNASIUM'  title='&quot;COUNTING OFF&quot; A COMPANY IN THE YALE GYMNASIUM'>
+</center><h4>&quot;COUNTING OFF&quot; A COMPANY IN THE YALE GYMNASIUM</h4>
+
+<center>
+<img src='images/0232-2.jpg' width='463' height='300' alt='&quot;HEAD&quot; POSITION. GROUP OF ONE HUNDRED, SENIOR CORPS'  title='&quot;HEAD&quot; POSITION. GROUP OF ONE HUNDRED, SENIOR CORPS'>
+</center><h4>&quot;HEAD&quot; POSITION. GROUP OF ONE HUNDRED, SENIOR CORPS></h4>
+<br />
+
+<h3>WATER, WALKING, AND FOOD</h3>
+
+<p>Water plays a very important part in the life of man, for without it a
+person can live for only a short time. Its importance is shown by
+experimental fasts lasting for thirty days where only water was taken,
+and when we consider that the body is composed of from 60 to 70 per
+cent, of water and that the amount which it throws off as waste has to
+be replaced through nutrition, we realize the value of water to life.
+The average person, therefore, should take from two to four quarts of
+water a day.</p>
+
+<center>
+<img src='images/0234-1.jpg' width='493' height='300' alt='RESULT OF SIXTY DAYS&#39; TRAINING IN CARRIAGE. THE TWO MEN
+IN FRONT WEIGH 265 AND 230 POUNDS RESPECTIVELY'  title='RESULT OF SIXTY DAYS&#39; TRAINING IN CARRIAGE. THE TWO MEN
+IN FRONT WEIGH 265 AND 230 POUNDS RESPECTIVELY'>
+</center><h4>RESULT OF SIXTY DAYS&#39; TRAINING IN CARRIAGE. THE TWO MEN
+IN FRONT WEIGH 265 AND 230 POUNDS RESPECTIVELY</h4>
+
+<center>
+<img src='images/0234-2.jpg' width='375' height='300' alt='LOOK AND DETERMINATION ON FIRST DAY&#39;S MARCH, DURING WHICH
+THE MEN CARRIED IRON BARS WEIGHING NINE POUNDS EACH'  title='LOOK AND DETERMINATION ON FIRST DAY&#39;S MARCH, DURING WHICH
+THE MEN CARRIED IRON BARS WEIGHING NINE POUNDS EACH'>
+</center><h4>LOOK AND DETERMINATION ON FIRST DAY&#39;S MARCH, DURING WHICH
+THE MEN CARRIED IRON BARS WEIGHING NINE POUNDS EACH</h4>
+
+<p>At middle age it is natural for most people to put on weight, unless
+they are especially active in their daily life. For, having acquired a
+habit of consuming a certain amount of food, it is absolutely essential
+to exercise and thereby offset the tendency of this food to make fat and
+increase the weight. Walking can be enjoyed by everybody, and a four-or
+five-mile &quot;hike&quot; daily makes your credit at the bank of health mount up
+steadily. We should all learn that when we rob the trolley company of a
+nickel by walking we add a dime to our deposit of health.</p>
+
+<p>Food, of course, is one of the main factors in one's general health,
+and we hear on all sides the opinions of people as to the causes of
+indigestion and the general ailments connected with eating. One thing is
+certain, however, and that is that pleasure has a favorable effect on
+the digestion. Pleasant company at a meal, the dainty serving of the
+viands, and the attractiveness of the food combinations pave the way to
+a satisfactory repast, eaten with enjoyment and completely assimilated.</p>
+
+<h3>A MODEL DIETARY</h3>
+
+<p>Because diet is a real aid to physical well-being, the following table
+is offered as a rough suggestion for a typical dietary for a man leading
+a more or less sedentary life. But it will never replace exercise.</p>
+<pre>
+BREAKFAST                            <i>Approximate</i>
+                                      <i>Calories</i>
+<br />
+Orange or grapefruit.................... 100
+Two eggs................................ 166
+Two Vienna rolls........................ 258
+Butter.................................. 119
+Coffee with milk and sugar.............. 100
+                                         ---
+Total................................... 743
+<br />
+LUNCHEON                             <i>Approximate</i>
+                                      <i>Calories</i>
+<br />
+Twelve soda crackers.................... 300
+One pint milk........................... 325
+                                         ---
+Total................................... 625
+<br />
+DINNER                               <i>Approximate</i>
+                                      <i>Calories</i>
+<br />
+Soup (consomm&eacute;).........................  14
+Roast beef.............................. 357
+Potato.................................. 145
+String beans or peas....................  13
+Bread................................... 100
+Butter.................................. 119
+Apple pie............................... 352
+Glass of milk........................... 157
+                                        ----
+Total.................................. 1257
+</pre>
+<p>Many people have adopted a so-called vegetarian diet, believing that it
+is better for the health than eating meat. Undoubtedly food from the
+vegetable kingdom is a great benefit to the human system, but strict
+vegetarianism is not recommended by our medical men. Nature apparently
+intended us to be omnivorous, and, in addition, vegetarianism may run
+too close to the dangers of carbohydrate excess. As man progresses
+after middle life he can unquestionably diminish materially the amount
+of meat in his diet.</p>
+
+<p>In recent years there has been a revival of the theory of prolonged
+mastication of a limited amount of food. This theory is sound in so far
+as it tends to overcome the bolting of food and over-eating, but there
+is a belief among our practitioners that there is little basis in
+science or experience for the extremes of this character.</p>
+
+<h3>HYGIENIC CURE-ALLS</h3>
+
+<p>Among recent fads is the so-called buttermilk or sour milk diet as
+advocated by Metchnikoff. The original theory was interesting and was,
+in part, that the bacteria derived from soured milk would drive out of
+the intestinal canal all the harmful germs. Quite possibly there may be
+something in the theory, especially if large quantities of milk are
+taken with the lactic acid bacilli, but the beneficial effect of this
+change of bacteria is not convincingly of great consequence.</p>
+
+<h3>FRESH AIR</h3>
+
+<p>It is now generally known that an abundant supply of moving, pure, fresh
+air is the proper and simple solution of the problem of the hygiene of
+the air.</p>
+
+<p>Oxygen is the element of the air which sustains life. We inhale about
+seven pounds per day, two pounds of which are absorbed by the body. The
+air becomes dangerous, or infected, when the oxygen in the air is
+decreased to only 11 or 12 per cent., and when the oxygen reaches 7 per
+cent. death occurs from asphyxiation.</p>
+
+<p>The human body requires about three thousand cubic feet per hour, and
+the great problem of ventilation is to give this amount of pure air,
+moving, and with the proper amount of moisture.</p>
+
+<p>It is a common belief that with each breath we take we are filling our
+lungs with fresh air. This is not the case, for we never do get our
+lungs filled with fresh air. What really happens is that we ventilate a
+long tube which has no intercommunication whatever with the blood. Most
+of the time our lungs are filled with impure air, and we simply exchange
+a part of it for fresh air.</p>
+
+<h3>THE VALUE OF DEEP BREATHING</h3>
+
+<p>Deep breathing is undoubtedly extremely beneficial. Most of us, due
+largely to the fact that Nature leaves a considerable margin of safety,
+are able to carry on our ordinary activities without the requisite
+ventilation of the lungs, especially if we do not exercise. This,
+however, is injurious to the lungs, for it allows the blood to stagnate
+in them. Exercise is Nature's method of compelling ventilation in the
+lung area. Deep breathing may be used as a substitute, but the other
+beneficial effects of exercise are lost.</p>
+
+<p>The skin and the various glands connected with it form a complex
+organism, the functions of which play a very important part in the work
+which the body has to do. The skin aids the lungs in their work of
+respiration; and, like the lungs, it throws off water and carbon dioxide
+and absorbs oxygen. The respiratory work of the skin, however, is only a
+minute fraction of that which the lungs do.</p>
+
+<p>The skin is a heat regulator, and in this, its most important work, it
+is aided by the two million or more sweat-glands which are distributed
+over almost the entire surface of the body. The skin and the
+sweat-glands work together to keep the blood at an even temperature,
+either by giving off heat or in preventing this process in case the
+outside air is too cool. The body temperature, as a rule, is higher than
+that of the outside air, so that heat is generally being given off by
+the skin. We are perspiring constantly, but usually to such a slight
+extent that the fact is hardly noticeable. The amount of heat which is
+thrown off at any time is proportional to the amount of the tissue
+burned up by muscular action.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_V'></a><h2>CHAPTER V</h2>
+<br />
+
+<p>Health, strength, and efficiency! Surely every man in this great
+Republic of ours wants to be healthy, strong, and efficient, but how is
+he to obtain and maintain this threefold blessing? It has been stated
+that scientific physical exercise, preferably taken in group
+association, will accomplish it. Now to consider some of the practical
+details involved.</p>
+
+<h3>THE ORGANIZATION</h3>
+
+<p>The organization may be composed of any number from sixteen to one
+hundred men, and about the smallest unit that should be undertaken is
+that of sixteen men. On the other hand, when the number gets above one
+hundred (or preferably ninety-six, in order that it may be divided into
+four companies of twenty-four each) it is better to start a second group
+under a separate leader.</p>
+
+<p>The first thing to do in the organization is to enroll at least one
+physician, who becomes the surgeon of the company. His name, together
+with that of the secretary of the unit, should be filed with the Senior
+Service Corps, of New Haven, Connecticut, or with the National Security
+League, of New York City, in order that any additional information or
+directions may be forwarded promptly.</p>
+
+<p>The division of labor in the work should be from ten to fifteen minutes
+of the setting-up exercises, and from forty-five to fifty minutes of the
+outdoor work. It has been found upon scientific test that this is the
+best division, and the outdoor work should follow the setting-up
+exercises immediately, since the men are then in condition to benefit
+from the fact that they have opened up their chest cavity and are taking
+in more fresh air and oxygen.</p>
+
+<p>The best way to start a unit is to get ten or a dozen leaders together
+at dinner or luncheon and organize; then pick out other men who are of
+importance in the community and add them to the charter number.</p>
+
+<p>The editors of the local papers are usually very glad to lend their
+powerful assistance toward the project.</p>
+
+<p>It is not necessary to have the outdoor work partake of the nature of
+military drill, but a certain amount of this, added after the second or
+third week, lends interest and also produces excellent results in
+muscular control.</p>
+
+<p>In order to understand the various prescribed movements and exercises
+the following explanations should be carefully studied, of course, in
+connection with the illustrative photographs.</p>
+
+<h3>TO THE LEADER</h3>
+
+<p>It is particularly necessary that the leader should thoroughly
+familiarize himself with the movements and positions, for many of the
+men will not take the trouble to study the manual by themselves, or
+they may be unable to spare time for anything but the actual drill. It
+is the leader's business to instruct, and the progress of his squad or
+company will be in direct proportion to his knowledge and capacity to
+inspire real interest in and enthusiasm for the work.</p>
+
+<p>Each movement must be executed perfectly and exactly or the benefit
+therefrom will not be fully assured. Much depends upon the leader; a man
+should be selected who has the gift of leadership.</p>
+
+<h3>GIVING THE COMMANDS</h3>
+
+<p>In giving the commands care should be taken to discriminate between the
+explanatory and executive parts of the order, making a decided pause
+between. For example, in &quot;Forward March!&quot; &quot;Forward&quot; is the explanatory
+or warning word; then, after a perceptible pause, the executive word
+&quot;March!&quot; should be given in a crisp, decisive tone of voice. The command
+&quot;Attention!&quot; is but one word, but it is the custom to divide it
+syllabically, thus, &quot;Atten-shun!&quot; All other commands taken from the
+military manuals have their proper warning and executive words; for
+example: &quot;Count&mdash;Off!&quot; &quot;About&mdash;Face!&quot; &quot;Right&mdash;Face!&quot; &quot;Company&mdash;Halt!&quot;
+&quot;To the Rear&mdash;March!&quot; &quot;Double Time&mdash;March!&quot; etc. The exceptions are the
+commands, &quot;Rest!&quot; &quot;At Ease!&quot; and &quot;Fall Out!&quot;</p>
+
+<p>The orders for the exercise movements may be standardized by first
+giving the name of the movement, &quot;Arms Cross,&quot; and then adding the
+words: &quot;Ready&mdash;Cross!&quot; to indicate the second or executive part of the
+command. For example: &quot;Arms Cross. Ready&mdash;Cross!&quot; the men taking the
+&quot;cross&quot; position at the last word. In this way the members of the squad
+are first warned as to just what they are expected to do; then, at the
+executive word, they all act together. The leader should see to it that
+the over-eager men do not anticipate the executive command.</p>
+
+<p>The only purely military formation used in this manual is that of the
+squad. Nowadays, when military training is so universal, the meaning of
+the term is well known; there is sure to be some one in the company who
+can supply the necessary information about forming the squad and the
+simple movement of &quot;Squads Right.&quot; To put it into untechnical language,
+it may be said that the squad consists of eight men, lined up four
+abreast in two ranks. The men should be arranged in order of height, the
+tallest being No. 1, front rank. No. 4 of the front rank acts as
+corporal of the squad.<br /><br />
+
+<table summary='' border="0" align="left">
+<tr>
+<td><img src='images/0236-1.jpg' width='105' height='450' alt='EYES RIGHT!'  title='EYES RIGHT!'>
+<h4>EYES RIGHT!</h4>
+</td>
+</tr>
+</table>
+<p>&quot;Squads Right&quot; looks like a complicated maneuver when studied according
+to the diagrams in the manuals, but it is not particularly difficult in
+practice. Its use is to get the company out of the double line formation
+into a column of four men abreast, the usual marching formation. At the
+executive command, &quot;March!&quot; No. 1 front rank acts as the pivot, and
+makes a right-angled turn to the right, marking time in that position
+until the three other men in the front rank have executed a
+right-oblique movement and have come up on the new line. The rear-rank
+men follow suit, but Nos. 2 and 1 have to turn momentarily to the left
+in order to get behind the front-rank pivot men&mdash;to put it more simply,
+they follow No. 2 in single file.</p>
+
+<p>It sounds confusing, but any old National Guardsman can explain the
+movement in very short order. So soon as &quot;Squads Right&quot; has been
+completed the whole column takes up the march without further word of
+command.</p>
+
+<h3>STEPS AND MARCHINGS</h3>
+
+<p>All steps and marchings executed from a halt (except Right or Left Step)
+begin with the left foot.</p>
+
+<p>The length of the full step in &quot;Quick (or ordinary) time&quot; is 30 inches,
+measured from heel to heel, and the cadence is at the rate of 120 steps
+to the minute.</p>
+
+<p>The length of the full step in &quot;Double Time&quot; is 36 inches; the cadence
+is at the rate of 180 steps to the minute.</p>
+<br />
+
+<center>FORWARD&mdash;MARCH!</center>
+
+<p>At the warning command, &quot;Forward!&quot; shift the weight of the body to the
+right leg, left knee straight. At the command, &quot;March!&quot; move the left
+foot forward 30 inches from the right; continue with the right and so
+on. The arms swing freely.</p>
+<br />
+
+<center>DOUBLE TIME&mdash;MARCH!</center>
+
+<p>The arms are raised to a position horizontal with the waist-line,
+fingers clenched. The run is as natural as possible.</p>
+<br />
+
+<center>TO THE REAR&mdash;MARCH!</center>
+
+<p>At the command, &quot;March!&quot; given as, the right foot strikes the ground,
+advance and plant the left foot, turn to the right-about on the balls
+of both feet, and immediately step off with the left foot.</p>
+<br />
+
+<center>COMPANY&mdash;HALT!</center>
+
+<p>At the command, &quot;Halt!&quot; given as either foot strikes the ground, plant
+the other foot as in marching; raise and place the first foot by the
+side of the other. If in &quot;Double Time,&quot; drop the hands by the sides.</p>
+<br />
+
+<center>MARK TIME&mdash;MARCH!</center>
+
+<p>At the command, &quot;March!&quot; given as either foot strikes the ground,
+advance and plant the other foot; bring up the foot in the rear and
+continue the cadence by alternately raising each foot about two inches
+and planting it on line with the other.</p>
+
+<p>Being at a halt, at the command, &quot;March!&quot; raise and plant the feet in
+position as prescribed above.</p>
+<br />
+
+<center>CHANGE STEP&mdash;MARCH!</center>
+
+<p>At the command, &quot;March!&quot; given as the right foot strikes the ground,
+advance and plant the left foot; plant the toe of the right foot near
+the heel of the left and step off with the left foot.</p>
+
+<p>The change as the left foot strikes the ground is similarly executed.</p>
+<br />
+
+<center>RIGHT&mdash;FACE!</center>
+
+<p>Raise slightly the left heel and right toe; face to the right, turning
+on the right heel, assisted by a slight pressure on the ball of the left
+foot; place the left foot by the side of the right. &quot;Left Face&quot; is
+executed on the left heel in a corresponding manner.</p>
+<br />
+
+<center>ABOUT&mdash;FACE!</center>
+
+<p>Carry the toe of the right foot about half a foot-length to the rear and
+slightly to the left of the left heel (without changing the position of
+the left foot); face to the rear, turning to the right on the left heel
+and right toe; place the right heel by the side of the left. There is no
+left &quot;About Face.&quot;</p>
+<br />
+
+<center>COUNT&mdash;OFF!</center>
+
+<p>At this command all except the right files (the two men forming the
+extreme right end of the company as drawn up in two lines) execute &quot;Eyes
+Right&quot;; then, beginning on the right, the men in each rank count <i>one,
+two, three, four</i>&mdash;<i>one, two, three, four</i>, etc. As each man calls off
+his squad number he turns head and eyes to the front.</p>
+
+<h3>THE SETTING-UP EXERCISES</h3>
+
+<center><i>Attention</i>!</center>
+
+<p>This is the regular military position. Heels together, the feet at an
+angle of forty-five degrees; hands at the sides, thumbs along seam of
+the trousers; neck back, chin in, chest out. (See <a href="#Fig_1">Fig. 1.</a>)</p>
+
+<table summary='' border="0" align="right">
+<tr><td>
+<a name="Fig_1"></a><img src='images/0238-1.jpg' width='225' height='396' alt='FIG. 1.&mdash;ATTENTION'  title='FIG. 1.&mdash;ATTENTION'>
+<h4>FIG. 1.&mdash;ATTENTION</h4>
+</td></tr></table>
+
+<p>The movement calls for prompt control of the muscles; in fact, the
+expression is often used of &quot;snapping into attention,&quot; meaning that the
+man comes into this position quickly and easily and with a distinct
+click of the heels. In the &quot;Daily Dozen&quot; referred to later in this book,
+this position is called &quot;Hands.&quot;</p>
+<br />
+
+<center><i>Arms Cross (Ready-Cross!)</i></center>
+
+<p>This movement is taken from the position of &quot;Attention&quot; by raising the
+arms from the sides and turning the palms down; it may be varied by
+turning the palms up. Holding the arms in this position, at the same
+time turning the hands and keeping the neck straight and the chest
+arched, will develop all the muscles over the shoulder. (See <a href="#Fig_2">Fig. 2.</a>)</p>
+
+<table summary='' border="0" align="left">
+<tr><td>
+<a name="Fig_2"></a><img src='images/0237-1.jpg' width='300' height='345' alt='FIG. 2.&mdash;ARMS CROSS
+
+On the &quot;Cross&quot; position the arms should be straight out horizontally
+from the body, with the elbows locked. At the same time, resistance
+should be placed against the head and neck coming forward at all. These
+should be held in exactly the same position as at &quot;Attention.&quot; The
+tendency is either to let the arms bend a little or to let them drop
+below the horizontal, or even to hold them slightly above the level.'  title='FIG. 2.&mdash;ARMS CROSS'>
+<h4>FIG. 2.&mdash;ARMS CROSS</h4>
+<div class="citation">On the &quot;Cross&quot; position the arms should be straight out horizontally
+from the body, with the elbows locked. At the same time, resistance
+should be placed against the head and neck coming forward at all. These
+should be held in exactly the same position as at &quot;Attention.&quot; The
+tendency is either to let the arms bend a little or to let them drop
+below the horizontal, or even to hold them slightly above the level.</div>
+</td></tr></table>
+<p>From this position &quot;shoulder-grinding&quot; may be practised. This is
+executed by keeping the arms extended, turning the whole arm in a
+circle in the shoulder socket, and forcing the shoulder-blades back and
+together as the arms go back. The circle made by the hands should be
+about twelve inches in diameter.</p>
+<br />
+
+<center><i>Arms Stretch (Ready-Stretch!)</i></center>
+
+<p>In this exercise the arms are raised to a position straight up above the
+head, with the hands extended. The palms may be together or facing
+front. (See <a href="#Fig_3">Fig. 3.</a>)</p>
+
+<table summary='' width="125" border="0" align="right">
+<tr><td>
+<a name="Fig_3"></a><img src='images/0240-1.jpg' width='92' height='450' alt='FIG. 3.&mdash;ARMS STRETCH'  title='FIG. 3.&mdash;ARMS STRETCH'>
+<h4>FIG. 3.&mdash;ARMS STRETCH</h4>
+</td></tr></table>
+
+<center><i>Hips Firm</i>!</center>
+
+<p>(This order is given, &quot;Hips-Firm!&quot;)</p>
+
+<p>The hands are placed on the hips, with thumbs back and fingers forward.
+The chest should be arched, the shoulders and elbows kept well back, and
+the neck pushed hard against the collar. (See <a href="#Fig_4">Fig. 4.</a>)</p>
+
+<p>Also the hips should be kept well back and the abdomen in. This gives
+the same poise as the &quot;Attention&quot; position, but it puts more work on the
+shoulder muscles and so gives greater opportunity for arching the chest.
+In the &quot;Daily Dozen&quot; this position is called simply, &quot;Hips.&quot;</p>
+
+<table summary='' border="0" align="left">
+<tr><td>
+<a name="Fig_4"></a><img src='images/0242-1.jpg' width='300' height='405' alt='FIG. 4.&mdash;HIPS FIRM'  title='FIG. 4.&mdash;HIPS FIRM'>
+<h4>FIG. 4.&mdash;HIPS FIRM</h4>
+</td></tr></table>
+
+<center><i>Neck Firm</i>!</center>
+
+<p>(This order is given, &quot;Neck-Firm!&quot;)</p>
+
+<p>Maintaining the same position as in &quot;Hips Firm,&quot; the hands are quickly
+raised and put against the back of the head (the finger-tips slightly
+interlaced) just where it joins the neck, exerting some pressure; at
+the same time the head and neck are forced well back. (See <a href="#Fig_5">Fig. 5.</a>)</p>
+<br clear="all" />
+
+<table summary='' border="0" align="left">
+<tr><td><a name="Fig_5"></a><img src='images/0241-1.jpg' width='300' height='341' alt='FIG. 5.&mdash;NECK FIRM'  title='FIG. 5.&mdash;NECK FIRM'>
+<h4>FIG. 5.&mdash;NECK FIRM</h4>
+</td></tr></table>
+
+<p>The elbows should not be allowed to come forward, but should be kept
+back and the chest should be arched. This gives extra work for the
+muscles of the neck, as well as for those of the arms and shoulders. In
+the &quot;Daily Dozen&quot; this is called simply, &quot;Head.&quot; (See <a href="#Fig_6">Fig. 6.</a>)</p>
+
+<table summary='' width="175" border="0" align="right">
+<tr><td>
+<a name="Fig_6"></a><img src='images/0244-1.jpg' width='127' height='450' alt='Fig. 6&mdash;INCORRECT POSITION OF SHOULDERS IN NECK FIRM'  title='Fig. 6&mdash;INCORRECT POSITION OF SHOULDERS IN NECK FIRM'>
+<h4>Fig. 6&mdash;INCORRECT POSITION OF SHOULDERS IN NECK FIRM</h4>
+</td></tr></table><br clear="left" />
+<center><i>Arms Reach (Ready-Reach!)</i></center>
+
+<p>While maintaining an erect position, the arms are stretched out forward
+parallel to each other, the shoulders being kept back and the chest not
+cramped. If the shoulders are allowed to come forward the exercise is
+valueless. (See <a href="#Fig_7">Fig. 7.</a>)</p>
+
+<table summary='' border="0" align="left">
+<tr><td><a name="Fig_7"></a><img src='images/0246-1.jpg' width='200' height='414' alt='FIG. 7.&mdash;ARMS REACH'  title='FIG. 7.&mdash;ARMS REACH'>
+<h4>FIG. 7.&mdash;ARMS REACH</h4>
+</td></tr></table>
+<center><i>Arms Bend (Ready-Bend!)</i></center>
+
+<p>In this position the arms are bent at the elbows, with the hands
+partially clenched, and brought up about to the point of the shoulders.
+The shoulders are held back firmly and the neck is pressed against the
+collar, while the chest is arched (See <a href="#Fig_8">Fig. 8</a>). From this position the
+following movements are made with the hands clenched: Arms Cross
+(Ready-Cross)!<a name='FNanchor_1_1'></a><a href='#Footnote_1_1'><sup>[1]</sup></a></p>
+
+<table summary='' border="0" align="right">
+<tr><td>
+<a name="Fig_8"></a><img src='images/0246-2.jpg' width='175' height='493' alt='FIG. 8.&mdash;ARMS BEND'  title='FIG. 8.&mdash;ARMS BEND'>
+<h4>FIG. 8.&mdash;ARMS BEND</h4>
+</td></tr></table>
+<p>A good exercise in rhythmic time may be developed by going through the
+following round of movements: &quot;Arms Bend, Arms Cross, Arms Bend, Arms
+Stretch, Arms Bend, Arms Reach, Arms Bend, Arms Down.&quot;</p>
+<br />
+
+<center><i>Body Prone (Ready-Bend!)</i></center>
+
+<p>Assuming the position of &quot;Neck Firm,&quot; press the hands against the back
+of the neck and bend body at the waist forward, at the same time keeping
+the head in line with the spinal column and the eyes up; then back
+again to the erect position. (See <a href="#Fig_6a_2">Fig. 6a</a>, Chapter XI.)</p>
+
+<p>This gives excellent exercise for the muscles of the neck, and, if
+performed slowly, some exercise for the back.</p>
+
+<p>Assuming the same position of &quot;Neck Firm,&quot; bend the body slightly at
+the waist. This exercise should not be carried to an extreme, especially
+in the case of men who have reached middle age. In the &quot;Daily Dozen&quot;
+this is called &quot;Grasp.&quot;</p>
+<br />
+
+<center><i>Balancing (Ready-Balance!)</i></center>
+
+<p>Assume the position of &quot;Attention,&quot; then, standing on the right foot and
+keeping the knees straight, advance the left foot forward about two feet
+from the ground. Hold this position while balancing on the right foot,
+then back to &quot;Attention&quot; again. (See <a href="#Fig_9">Fig. 9.</a>)</p>
+
+<table summary='' border="0" align="left">
+<tr><td>
+<a name="Fig_9"></a><img src='images/0248-1.jpg' width='200' height='395' alt='FIG. 9.&mdash;BALANCING'  title='FIG. 9.&mdash;BALANCING'>
+<h4>FIG. 9.&mdash;BALANCING</h4>
+</td></tr></table>
+<p>Make the same motion, standing on the left foot. Now standing on the
+right foot, advance the left foot and, instead of bringing it to the
+ground, swing it back and extend it at the same height to the rear,
+still balancing on the other foot. Hold this position for a moment.
+After some practice this movement can be executed by standing on one
+foot and putting the other leg first forward and then back for several
+times.</p>
+
+<p>This exercise gives control over the muscles of the leg and balancing
+powers, and increases the ability to adjust the muscles so as to
+maintain the equilibrium.</p>
+<br />
+
+<center><i>Stride Position (Ready-Stride!)</i></center>
+
+<p>This position calls for the separation of the feet sideways about a foot
+and a half apart (<a href="#Fig_10">Fig. 10</a>). Now assume the &quot;Arms Cross&quot; attitude, and
+then, turning the body at the hips, bring first the right hand down to
+touch the floor, at the same time bending the right knee and keeping the
+left knee straight. Come back to the regular position again.</p>
+
+<table summary='' border="0" align="right" width="150">
+<tr><td>
+<a name="Fig_10"></a><img src='images/0250-1.jpg' width='125' height='349' alt='FIG. 10.&mdash;STRIDE, FIRST POSITION'  title='FIG. 10.&mdash;STRIDE, FIRST POSITION'>
+<h4>FIG. 10.&mdash;STRIDE, FIRST POSITION</h4>
+</td></tr></table>
+<br clear="left" />
+<p>Now bend the left knee, put down the left hand and touch the ground,
+turning the body at the hips. (See <a href="#Fig_11">Fig. 11.</a>)</p>
+
+<table summary='' border="0" align="left">
+<tr><td>
+<a name="Fig_11"></a><img src='images/0250-2.jpg' width='175' height='527' alt='FIG. 11.&mdash;STRIDE, FINAL POSITION'  title='FIG. 11.&mdash;STRIDE, FINAL POSITION'>
+<h4>FIG. 11.&mdash;STRIDE, FINAL POSITION</h4>
+</td></tr></table>
+
+<p>In both of these movements keep the other arm extended backward. This
+produces a graceful exercise which is excellent work for the muscles of
+the body and shoulders. In the &quot;Daily Dozen&quot; this is called &quot;The Weave.&quot;</p>
+
+<p>Assuming the &quot;Stride Position,&quot; advance the right foot about a foot;
+then, with the arms in &quot;Cross&quot; position once more, bend the forward knee
+and touch the ground with the hand, at the same time keeping the other
+arm extended backward.</p>
+
+<p>Reverse this.</p>
+
+<p>This movement is also excellent for the muscles of the body and back.</p>
+
+<center><i>Wall Balance (Ready-Bend!)</i></center>
+
+<p>Stand sideways to the wall about two feet and a half away; now extend
+both arms in the &quot;Cross&quot; position, and then lift the foot that is
+farthest away from the wall and lean over until the extended fingers of
+the other hand touch the wall; push back into original position. Move
+out a little farther from the wall and repeat. Do this until the
+distance is as far as can comfortably be recovered by pushing the hand
+against the wall.</p>
+
+<p>Reverse this exercise, so as to do it with the other arm.</p>
+
+<p>This is an excellent workout for the shoulder muscles as well as for the
+forearms, and gives some exercise to the body.</p>
+<br />
+
+<center><i>Stepping (Ready-Step!)</i></center>
+
+<p>Standing erect at &quot;Attention,&quot; step to the right with the right foot
+about six inches, merely touching the toe to the ground, and bring the
+foot back to the &quot;Attention&quot; position.</p>
+
+<p>The object of this movement is to give control of the muscles of the leg
+in addition to the balancing of the body. Care should be taken to keep
+the body absolutely motionless while the exercise is in progress. The
+toe is only touched to the ground and the foot is brought immediately
+back into position.</p>
+
+<p>This movement has a quieting effect after more violent exercising. It
+can be done either sideways, forward, or back.</p>
+<br />
+
+<center><i>Running in Place (Mark Time&mdash;March!)</i></center>
+
+<p>Beginning with &quot;Marking Time!&quot; Now raise the feet alternately from the
+ground, a little higher each time, until the knees come up practically
+to a level with the waist. Then perform this same motion on the toes and
+shift into a run while still holding the same position&mdash;that is, while
+going up and down on the toes. Men who have considerable weight around
+the waist-line should place their hands on the abdomen when performing
+this exercise.</p>
+
+<center><i>Body-turning (Ready-Cross! Ready-Turn!)</i></center>
+
+<p>This movement consists in turning the body at the hips while keeping the
+feet and legs in the original position. It may be done from almost any
+of the positions already outlined, and is moderate work for the muscles
+of the waist. Do it first with the arms in &quot;Cross&quot; position, turning to
+the right as far as possible; then back to the &quot;Front,&quot; or original,
+position; then to the left as far as possible, and back to the &quot;Front,&quot;
+or original, position, taking pains that the turning is executed above
+the hips while the legs and feet hold their original position. A more
+pronounced method is given in the &quot;Daily Dozen&quot; in &quot;Wave&quot; and &quot;Weave.&quot;</p>
+<br />
+
+<center><i>Heel-raising (Ready-Rise!)</i></center>
+
+<p>Standing on both feet at &quot;Attention,&quot; raise the heels, and hold the
+position for a moment; then drop the heels again. Repeat this.</p>
+
+<p>Now, standing in &quot;Stride Position,&quot; go up onto the toes again. Drop the
+heels and repeat.</p>
+
+<p>This is an excellent exercise for the muscles of the calf.</p>
+
+<h3>GROUP EXERCISES</h3>
+
+<center>No. 1. <i>Attention!</i> (or &quot;<i>Hands!</i>&quot;)</center>
+
+<p>Hips: Same position, but hands on hips, elbows back.</p>
+
+<p>Neck (or &quot;Head&quot;): Same position, but hands on back of neck, elbows back.</p>
+
+<p>Cross: Same position, but arms extended full length out from body,
+palms down.</p>
+
+<p>Grind: Maintaining the &quot;Cross&quot; position, turn palms up, and then make
+ten circles with hands, the diameter of the circle to be one foot (<a href="#Fig_12">Fig.
+12</a>). In doing this keep the arms horizontally out from the body, and on
+the backward sweep try to make the shoulder-blades almost meet at the
+back. (See <a href="#Fig_4_2">Fig. 4</a>, Chapter XI.) Rest ten seconds. Deep breathing with
+hands on hips.</p>
+
+<table summary='' border="0" align="left" width="300">
+<tr><td>
+<a name="Fig_12"></a><img src='images/0252-1.jpg' width='300' height='340' alt='FIG. 12.&mdash;&quot;GRIND,&quot; SHOWING HOW THE PALMS OF HANDS ARE
+TURNED UP IN THIS EXERCISE'  title='FIG. 12.&mdash;&quot;GRIND,&quot; SHOWING HOW THE PALMS OF HANDS ARE
+TURNED UP IN THIS EXERCISE'>
+<h4>FIG. 12.&mdash;&quot;GRIND,&quot; SHOWING HOW THE PALMS OF HANDS ARE
+TURNED UP IN THIS EXERCISE</h4>
+</td></tr></table>
+<br />
+
+<center>No. 2. <i>Attention</i>!</center>
+
+<p>Stretch: Lift arms straight up above head, palms out.</p>
+
+<p>Reach: Bring arms down, extending them straight out in front. Palms in,
+but keep shoulders back.</p>
+
+<p>Fling: Bend elbows out and bring hands in to chest, palms down. Then to
+&quot;Cross,&quot; back to &quot;Fling&quot; again, and so on ten times. (See <a href="#Fig_13">Fig. 13.</a>)</p>
+
+<table summary='' border="0" align="right" width="200">
+<tr><td>
+<a name="Fig_13"></a><img src='images/0254-1.jpg' width='200' height='382' alt='FIG. 13.&mdash;FLING. CORRECT POSITION'  title='FIG. 13.&mdash;FLING. CORRECT POSITION'>
+<h4>FIG. 13.&mdash;FLING. CORRECT POSITION</h4>
+</td></tr></table>
+<br clear="left" />
+<table summary='' border="0" align="left" width="150">
+<tr><td>
+<a name="Fig_14"></a><img src='images/0254-2.jpg' width='100' height='341' alt='FIG. 14.&mdash;WAVE. EXCELLENT DEMONSTRATION'  title='FIG. 14.&mdash;WAVE. EXCELLENT DEMONSTRATION'>
+<h4>FIG. 14.&mdash;WAVE. EXCELLENT DEMONSTRATION</h4>
+</td></tr></table>
+<p>Wave: Assume &quot;Reach&quot; position. Now bend the arms sharply at wrists and
+just let the fingers interlock. Bring the inside of elbow close to head,
+keeping head up. Then, by turning the body at the hips and keeping the
+back straight, cause the hands to make a complete circle of the diameter
+of a foot (<a href="#Fig_14">Fig. 14</a>). Do this five times, and then reverse for five
+times. (See <a href="#Fig_12_2">Fig. 12</a>, Chapter XIII.) Rest ten seconds. Then deep
+breathing, lifting arms on inhalations and crossing them on exhalations.</p>
+<br />
+
+<center>No. 3. <i>Attention</i>!</center>
+
+<p>Stride: Separate the feet by taking a step to right, bringing the feet
+about eighteen inches apart.</p>
+
+<table summary='' border="0" align="right" width="200">
+<tr><td>
+<img src='images/0253-1.jpg' width='175' height='501' alt='WEAVE&mdash;Common fault of not keeping shoulders and arms in
+line.'  title='WEAVE&mdash;Common fault of not keeping shoulders and arms in
+line.'>
+<h4>WEAVE&mdash;Common fault of not keeping shoulders and arms in
+line.</h4>
+</td></tr></table>
+<p>Weave: Turn the body at the hips while keeping the arms horizontally
+extended and bending the right knee slightly. Bring the right hand down
+to the ground midway between the feet and let the left arm go up,
+keeping its horizontal position from the body, the spine doing the
+turning. Hold this position five seconds; then up to &quot;Cross&quot; position
+and turn the body the reverse way, bending left knee and bringing left
+hand to ground. Hold five seconds, then up. Repeat five times for each
+hand. (See <a href="#Fig_14_2">Fig. 14</a>, Chapter XIII.)</p>
+
+<br clear="left" />
+<table summary='' border="0" align="left" width="200">
+<tr><td>
+<a name="Fig_15"></a><img src='images/0256-1.jpg' width='175' height='411' alt='FIG. 15.&mdash;&quot;CURL&quot; POSITION. EXCELLENT DEMONSTRATION EXCEPT
+THAT THE ELBOWS SHOULD BE THROWN BACK'  title='FIG. 15.&mdash;&quot;CURL&quot; POSITION. EXCELLENT DEMONSTRATION EXCEPT
+THAT THE ELBOWS SHOULD BE THROWN BACK'>
+<h4>FIG. 15.&mdash;&quot;CURL&quot; POSITION. EXCELLENT DEMONSTRATION EXCEPT
+THAT THE ELBOWS SHOULD BE THROWN BACK</h4>
+</td></tr></table>
+
+<p>Curl: From &quot;Cross&quot; position, clench the fists and bring arms in slowly
+to the side and up into the armpits, at the same time bending the body
+and head backward (<a href="#Fig_15">Fig. 15</a>). The fists should be clenched and the wrists
+bent, bring the hands in toward the chest, the elbows out, and inhaling.
+(See <a href="#Fig_9_2">Fig. 9</a>, Chapter XII.)</p>
+
+
+
+<p>Forward: From the above position, gradually bring the body up to an
+erect position, extending the hands to a &quot;Reach&quot; position, and slowly
+bend the body forward at the hips, exhaling at the same time, and
+letting the hands go back past the hips and as high behind the back as
+possible, keeping the head up and the eyes looking directly forward, not
+down. Go down about to the level of the wrist, then back to &quot;Cross&quot;
+position again, and repeat this backward and forward movement five
+times.</p>
+<br />
+
+<center>No. 4. <i>Attention!</i> (Cross-Crawl!) Assume the &quot;Cross&quot; position.</center>
+
+<p>Crawl: While still keeping the neck back, the chin, and the chest
+arched, slowly lift the right hand and arm until it points directly
+upward, then curl in right arm over the head, at the same time dropping
+the left shoulder and sliding the left hand and arm down along the side
+of the left leg until the fingers reach directly to the knee, or as far
+as comfortable. Now come back from this position. (See Figs. <a href="#Fig_7_2">7</a> and <a href="#Fig_8_2">8</a>,
+Chapter XII.) &quot;Cross&quot; once more and raise the other arm in similar
+fashion. Repeat this five times on each side.</p>
+<br />
+
+<center>No. 5. <i>Attention</i>! (Cross-Crouch!)</center>
+
+<p>Crouch: Assume the &quot;Cross&quot; position of the arms and &quot;Stride&quot; stand, feet
+about eighteen inches apart. Now, keeping the head up and the neck back
+and back straight, bend the knees and come down slowly, not too far
+(<a href="#Fig_16">Fig. 16</a>), until fully accustomed to it, and up again. Repeat this five
+times. (See <a href="#Fig_10_2">Fig. 10</a>, Chapter XII.)</p>
+
+<table summary='' border="0" align="left" width="331">
+<tr><td>
+<a name="Fig_16"></a><img src='images/0258-1.jpg' width='331' height='300' alt='FIG. 16.&mdash;&quot;CROUCH,&quot; SHOWING ERECT POSITION OF BODY AND
+BACK'  title='FIG. 16.&mdash;&quot;CROUCH,&quot; SHOWING ERECT POSITION OF BODY AND
+BACK'>
+<h4>FIG. 16.&mdash;&quot;CROUCH,&quot; SHOWING ERECT POSITION OF BODY AND
+BACK</h4>
+</td></tr></table>
+
+
+<center>No. 6. <i>Attention</i>!</center>
+
+<p>Heel-raising: Lift the heels from the floor, maintain the position on
+the toes for a second, then back onto the heels once more. Repeat some
+ten times, then take the &quot;Stride&quot; stand and repeat ten times in this
+position.</p>
+<br clear="left" />
+
+<center>No. 7. <i>Attention!</i></center>
+
+<table summary='' border="0" align="right" width="200">
+<tr><td>
+<a name="Fig_17"></a><img src='images/0256-2.jpg' width='200' height='399' alt='FIG. 17.&mdash;&quot;WING&quot; POSITION, ALSO BACK POSITION OF &quot;CURL.&quot;
+FACE SHOULD, HOWEVER, BE TURNED UP'  title='FIG. 17.&mdash;&quot;WING&quot; POSITION, ALSO BACK POSITION OF &quot;CURL.&quot;
+FACE SHOULD, HOWEVER, BE TURNED UP'>
+<h4>FIG. 17.&mdash;&quot;WING&quot; POSITION, ALSO BACK POSITION OF &quot;CURL.&quot;
+FACE SHOULD, HOWEVER, BE TURNED UP</h4>
+</td></tr></table>
+
+<p>Wing-work: Raise the arms to the &quot;Cross.&quot; Then lift arms straight over
+head, inhaling; then, bending body forward and keeping the neck
+straight, swing the arms backward at the shoulder, exhaling, and come
+forward until the body is about level with the waist; then up again
+(<a href="#Fig_17">Fig. 17</a>). Picture the arms as looking like a bird's wings. Repeat this
+five times in each direction. (See Figs. <a href="#Fig_15_2">15</a>, <a href="#Fig_15a_2">15a</a>, Chapter XIII.) Final
+deep breathing, with arm lifting as before.</p>
+
+
+<br />
+
+<h3>FOOTNOTES:</h3>
+
+<a name='Footnote_1_1'></a><a href='#FNanchor_1_1'>[1]</a><div class='note'><p> This is the same movement as in the ordinary &quot;Cross&quot;
+position, except that the hands are kept clenched.</p></div>
+<br clear="all" />
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_VI'></a><h2>CHAPTER VI</h2>
+<br />
+
+<h3>A TEN-DAY PROGRAM</h3>
+
+<p>FIRST DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Hips Firm</span><br />
+<span style='margin-left: 1em;'>Neck Firm</span><br />
+<span style='margin-left: 1em;'>Arms Bend</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Arms Stretch</span><br />
+<span style='margin-left: 1em;'>Arms Reach</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Heels Raise</span><br />
+<span style='margin-left: 1em;'>Deep Breathing (At &quot;Arms Stretch&quot;)</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Walk half-mile on level, each man at his own stride.</p>
+
+<center>
+<img src='images/0260-1.jpg' width='250' height='467' alt='CORRECT POSITION OF NECK AND SHOULDERS IN ALL REACH
+EXERCISES'  title='CORRECT POSITION OF NECK AND SHOULDERS IN ALL REACH
+EXERCISES'>
+</center><h4>CORRECT POSITION OF NECK AND SHOULDERS IN ALL REACH
+EXERCISES</h4>
+
+<p>Walk in pairs&mdash;column of twos; the shorter men should be in front.</p>
+<br />
+
+<p>SECOND DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Hips Firm</span><br />
+<span style='margin-left: 1em;'>Neck Firm</span><br />
+<span style='margin-left: 1em;'>Body Prone</span><br />
+<span style='margin-left: 1em;'>Hips Firm</span><br />
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Body Bend (Side to left and right)</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Bend</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Arms Stretch</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Heels Raise</span><br />
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Walk three-quarters of a mile, column of twos, keeping step. Starting at
+command, &quot;Forward&mdash;March!&quot; beginning with left foot. Leader calls
+&quot;Company&mdash;Halt!&quot; three or four times, and then &quot;Forward&mdash;March!&quot; again.
+Leader commands occasionally, &quot;Change Step&mdash;March!&quot;</p>
+<br />
+
+<p>THIRD DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Bend</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Turn Body (On hips&mdash;right and left)</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Neck Firm</span><br />
+<span style='margin-left: 1em;'>Body Prone</span><br />
+<span style='margin-left: 1em;'>Body Backward Bend</span><br />
+
+<p><i>Attention</i>!</p>
+
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Heels Raise</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<center>
+<img src='images/0262-1.jpg' width='300' height='313' alt='STOOPING. INCORRECT POSITION, LETTING THE HEAD FALL
+FORWARD'  title='STOOPING. INCORRECT POSITION, LETTING THE HEAD FALL
+FORWARD'>
+</center><h4>STOOPING. INCORRECT POSITION, LETTING THE HEAD FALL
+FORWARD</h4>
+
+<p>Walk a mile, column of twos, keeping step. Last half-mile command men to
+stand up and keep their necks pressed back against their collars, chins
+in.</p>
+<br />
+
+<p>FOURTH DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Bend</span><br />
+<span style='margin-left: 1em;'>Arms Stretch</span><br />
+<span style='margin-left: 1em;'>Palms Front</span><br />
+<span style='margin-left: 1em;'>Bring Arms Downward and Backward</span><br />
+
+<p><i>Attention!</i> </p>
+
+<span style='margin-left: 1em;'>Arms Bend </span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left) </span><br />
+<span style='margin-left: 1em;'>Stride Stand (Foot advanced)</span><br />
+<span style='margin-left: 1em;'>Bend Knee and Touch Floor with Hand (Right and left)</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Walk a mile, marching step, column of twos, shorter men in front, but
+try to get them up to a thirty-inch stride. Make a portion of the march
+slightly up-hill, and last half-mile with necks back, chin in, chest
+out.</p>
+
+<table summary='' border="0" width="90%" align="center">
+<tr>
+<td align="left">
+<img src='images/0264-1.jpg' width='125' height='398' alt='Letting shoulders come forward; common fault'  title='Letting shoulders come forward; common fault'>
+<h4>Letting shoulders come forward; common fault</h4>
+</td>
+<td align="right">
+<img src='images/0264-2.jpg' width='112' height='398' alt='Incorrect position of neck and shoulders; very common fault'  title='Incorrect position of neck and shoulders; very common fault'>
+<h4>Incorrect position of neck and shoulders; very common fault</h4>
+</td></tr></table>
+<p>FIFTH DAY</p>
+<br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Bend</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Shoulder-grinding (Moving hands in circle and backward)</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Crouch (Quarter-bend)</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Faster</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Walk a mile and a quarter, column of twos. Insist on thirty-inch stride,
+but put shorter men in front. Make a little stiffer grade. No more
+talking in ranks. Insist upon necks back, chins in, and chests out all
+the way.</p>
+<br />
+
+<p>SIXTH DAY</p>
+
+<center>
+<img src='images/0266-1.jpg' width='216' height='300' alt='STOOPING. INCORRECT POSITION, LETTING THE BACK BOW UP AND
+SHOULDERS DROP'  title='STOOPING. INCORRECT POSITION, LETTING THE BACK BOW UP AND
+SHOULDERS DROP'>
+</center><h4>STOOPING. INCORRECT POSITION, LETTING THE BACK BOW UP AND
+SHOULDERS DROP</h4>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Bend</span><br />
+<span style='margin-left: 1em;'>Arms Wing</span><br />
+<span style='margin-left: 1em;'>Arms Fling</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Shoulder-grinding</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Body-turning</span><br />
+<span style='margin-left: 1em;'>Crouch (Quarter-bend)</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Faster</span><br />
+<span style='margin-left: 1em;'>Running in Place</span><br />
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Bring men into company line and &quot;count off.&quot; Explain &quot;squad&quot; formation.
+March mile and a quarter in column of squads. Take a stiffer grade. No
+talking in ranks. Keep to thirty-inch stride and give it a regular beat.
+No sloppiness. Make it a firm, steady march, and keep urging the men to
+breathe deeply and steadily.</p>
+<br />
+
+<p>SEVENTH DAY</p>
+<br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Right Face</span><br />
+<span style='margin-left: 1em;'>Left Face</span><br />
+<span style='margin-left: 1em;'>About Face</span><br />
+<span style='margin-left: 1em;'>Repeat</span><br />
+
+<p><i>Attention</i>!</p>
+
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Heel-raising</span><br />
+<span style='margin-left: 1em;'>Body-bending Sideways</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Faster</span><br />
+<span style='margin-left: 1em;'>Running in Place</span><br />
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Company formation. Count off. &quot;Squads Right&mdash;March!&quot; Mile and a quarter.
+Silence in ranks. Erect carriage. Hips back. Deep breathing. Steady
+thirty-inch stride. Stiff incline. No lagging, but take it much the same
+as on the level. On the way, in some five minutes after the grade has
+been covered, give them &quot;Double Time&quot; for about twenty steps.</p>
+
+<center>
+<img src='images/0268-1.jpg' width='125' height='374' alt='EFFECT OF THESE EXERCISES, SHOWING EVEN MUSCULAR
+DEVELOPMENT'  title='EFFECT OF THESE EXERCISES, SHOWING EVEN MUSCULAR
+DEVELOPMENT'>
+</center><h4>EFFECT OF THESE EXERCISES, SHOWING EVEN MUSCULAR
+DEVELOPMENT</h4>
+<br />
+
+<p>EIGHTH DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Right Face</span><br />
+<span style='margin-left: 1em;'>Left Face</span><br />
+<span style='margin-left: 1em;'>About Face</span><br />
+<span style='margin-left: 1em;'>Repeat</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Crouch (Quarter-bend)</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Arms Stretch</span><br />
+<span style='margin-left: 1em;'>Palms Front</span><br />
+<span style='margin-left: 1em;'>Bring Arms Downward and Backward</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Faster</span><br />
+<span style='margin-left: 1em;'>Running in Place</span><br />
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Company formation. Count off. &quot;Squads Right&mdash;March!&quot; While marching
+explain to them &quot;To the Rear&mdash;March,&quot; and have them do it three or four
+times. Distance mile and a half, with same hill work as before. Give
+them &quot;Double Time&quot; for twenty steps twice during the march.</p>
+<br />
+
+<p>NINTH DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Forward&mdash;March (Three steps and come to &quot;Attention!&quot;)</span><br />
+<span style='margin-left: 1em;'>Same Steps Backward</span><br />
+<span style='margin-left: 1em;'>Same Steps Sideways</span><br />
+<span style='margin-left: 1em;'>Make Complete Square (Three steps forward, three to the right,</span><br />
+<span style='margin-left: 2em;'>three backward, and three to the left)</span><br />
+<span style='margin-left: 1em;'>Hips Firm</span><br />
+<span style='margin-left: 1em;'>Neck Firm</span><br />
+<span style='margin-left: 1em;'>Body Prone</span><br />
+<span style='margin-left: 1em;'>Body Backward Bend</span><br />
+<span style='margin-left: 1em;'>Body Sideways Bend</span><br />
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Faster</span><br />
+<span style='margin-left: 1em;'>Running in Place</span><br />
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Get some bars of iron, one inch in diameter and three feet long. They
+should cost fifty cents apiece, and weigh about eight pounds. Give half
+the company these bars to carry, and at the middle of the hike transfer
+them to the other half to bring home. Distance mile and a half. No
+&quot;Double Time.&quot; Carry the bars by the middle in the hands, and then for a
+time behind the back and through the elbows, with the hands in front.</p>
+<br />
+
+<p>TENTH DAY</p>
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Body and Knee Bend, turning on Hips and touching Floor with Hand</span><br />
+<span style='margin-left: 2em;'>(First one and then the other. The right hand on bending right knee</span><br />
+<span style='margin-left: 2em;'>and the left hand on bending left knee).</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Hips Firm</span><br />
+<span style='margin-left: 1em;'>Neck Firm</span><br />
+<span style='margin-left: 1em;'>Body Prone</span><br />
+<span style='margin-left: 1em;'>Body Backward Bend</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Stride Stand</span><br />
+<span style='margin-left: 1em;'>Arms Cross</span><br />
+<span style='margin-left: 1em;'>Balancing (On one foot&mdash;to right and left)</span><br />
+<span style='margin-left: 1em;'>Crouch (Quarter-bend)</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Mark Time</span><br />
+<span style='margin-left: 1em;'>Mark Time on Toes</span><br />
+<span style='margin-left: 1em;'>Faster</span><br />
+<span style='margin-left: 1em;'>Running in Place</span><br />
+
+<p><i>Attention!</i></p>
+
+<span style='margin-left: 1em;'>Stepping</span><br />
+<span style='margin-left: 1em;'>Deep Breathing</span><br />
+
+<p><i>Hike or Outdoor Work</i></p>
+
+<p>Carry bars, distance mile and a quarter, every man carrying his bar all
+the way. &quot;Double-time&quot; them once during march for twenty steps. Insist
+on erect carriage all the way, with neck back against collars.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='Part_II'></a><h2>Part II</h2>
+
+<h3>THE DAILY DOZEN</h3>
+
+<center>A CONDENSED SYSTEM OF EITHER GROUP OR INDIVIDUAL SETTING-UP EXERCISES</center>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_VII'></a><h2>CHAPTER VII</h2>
+<br />
+
+<p>We may now consider the question of time-saving for those who may be
+obliged to largely forego pleasurable exercise and who yet desire to
+keep fit and well in spite of this deprivation.</p>
+
+<p>There are two divisions in this class, as may be shown in the case of
+the present world war. The first class embraces all the men in active
+service, with two subdivisions&mdash;officers who are over forty and officers
+and privates who are under that age. The second class comprises the men
+(and women, too, for that matter) who, unable to do service at the
+front, must support the troops in various ways behind the lines. It is
+said that it takes five men behind the line to support one man at the
+front, and, judging from the pressure that already has come upon our
+people, this is manifestly not an incorrect statement. These reserves
+must be kept in good physical condition, and with this end in view the
+writer has prepared a modified form of setting-up exercises which has
+been tested out with large numbers in actual practice.</p>
+
+<p>These exercises are intended to prepare the younger men for the more
+strenuous training which they are to undergo later; in the case of the
+older men, they are to be used before entering upon the ordinary day of
+business routine. After a great deal of study a system has been devised
+which answers the needs in both cases; it is not too strenuous for the
+older men, and it will add suppleness, vitality, and endurance to the
+physical assets of the younger men.</p>
+<br />
+
+<h3>A MODERN PHYSICAL SYSTEM</h3>
+
+<p>We know how, in the stress of affairs brought about by war, not only
+individuals, but nations are suddenly awakened to the fact that what
+may have been good enough even a year ago is antiquated and out of date
+to-day. Under the pressure of war we are driven, whether we wish it or
+not, to put to immediate test virtually every fact of our daily lives.
+We find that almost every machine and well-nigh every method may be
+improved&mdash;in fact, that it must be improved.</p>
+
+<p>Boats, aeroplanes, guns, industrial processes, even the actual business
+of living itself, all are being submitted to the test of emergency and
+are being made over upon new lines. So it is with our setting-up
+exercises. We can no longer afford to waste time or motion or effort. We
+are teaching on an intensive scale and we must take nothing out of a man
+in preparation; rather we must add to his store of vitality and energy.
+Perhaps we find that the routine of his ordinary work will strengthen
+sufficiently his legs and arms. This is astonishingly true. What we must
+now do is to supple him, to quicken his co-ordination, to improve his
+poise, and to put his trunk and thorax into better shape. We must give
+him endurance, quickness of response, and resistive force. This,
+therefore, being our problem, we eliminate the arm and leg exercises and
+go directly for the trunk and thorax. We must quicken co-ordination and
+improve the man's rapidity of response to command. And standing out
+above all is this major principle: &quot;No vitality should be taken out of a
+man by these setting-up exercises; he should not be tired out, but
+rather made ready for the regular work of the day.&quot;</p>
+<br />
+
+<h3>OUT-OF-DATE IDEAS</h3>
+
+<p>This war in which we are engaged has brought to our people some
+all-compelling truths. And the greatest of these is that our men, the
+flower of our racial stock, are deficient physically when put to the
+test before examining-boards. When one sees some two thousand men
+examined by draft boards to secure two hundred men for our army, as
+happened in some cases, when one reads that in a physical examination
+for the sanitary police force in Cleveland thirty-seven out of
+forty-two women passed and only twenty-two men out of seventy-two, one
+is ready indeed to believe that we have failed to produce men who can be
+called upon when the need arises to defend our country.</p>
+
+<center>
+<img src='images/0270-1.jpg' width='371' height='200' alt='INCORRECT POSITION, SHOWING HOW MOST MEN SLACK IN SWEDISH
+EXERCISES BY LETTING THE BACK BEND'  title='INCORRECT POSITION, SHOWING HOW MOST MEN SLACK IN SWEDISH
+EXERCISES BY LETTING THE BACK BEND'>
+</center><h4>INCORRECT POSITION, SHOWING HOW MOST MEN SLACK IN SWEDISH
+EXERCISES BY LETTING THE BACK BEND</h4>
+
+<p>Our athletic sports have produced the right spirit, as the rush of
+athletes to the service has shown. But our calisthenics, our general
+building-up exercises have apparently failed in the physical development
+of our youth. They are antique. Permit me to illustrate. Only recently
+Professor Bolen, the authority on Swedish exercises, died and left
+behind him the record of his work. After twenty-five years of study he
+had decided that setting-up exercises were unnecessary in the case of a
+man's <i>legs</i> or <i>arms</i> or <i>pectoral muscles</i>, and that the attention
+should be devoted to the trunk&mdash;that is, to the engine itself.</p>
+
+<h3>OLD-TIME FALLACIES</h3>
+
+<p>Here is what was once considered to be a reasonable morning &quot;setting-up&quot;
+exercise, and which, if coupled with a five-mile rapid walk and hopping
+first on one foot and then on the other for a half-mile, would prepare a
+man for his day's work.</p>
+
+<div class='blkquot'><p>On rising, let him stand erect, brace his chest firmly out, and,
+     breathing deeply, curl dumbbells (ten pounds each for a 165-pound
+     man) fifty times without stopping. Then placing the bells on the
+     floor at his feet, and bending his knees a little and his arms none
+     at all, let him rise to an upright position with them fifty times.</p>
+
+<p>     After another minute's rest, standing erect, let him lift the
+     bells fifty times as far up and out behind him as he can, keeping
+     the elbows straight and taking care, when the bells reach the
+     highest point behind, to hold them still there a moment.</p>
+
+<p>     Next, starting with the bells at the shoulders, let him push them
+     up high over the head and lower them fifty times continuously. </p></div>
+
+<p>Is it any wonder that we abandoned such &quot;setting-up&quot;?</p>
+
+<p>Again, it was pointed out how, by special exercises, a man might
+increase his biceps two or three inches in a year and the calves of his
+legs an inch or two! Now what was the average man to do this for? What
+was the object? To admire himself in the mirror? Or did he intend to
+make of himself a professional weightlifter? Practically the only real
+good in all this was the deep breathing, and that would not be lasting
+except in so far as a part of the exercises tended to open up the chest.
+How many of us have heard that fairy-tale that if we practised deep
+breathing for a few minutes daily our lungs would acquire the habit and
+we should continue it unconsciously when seated at our desks!</p>
+
+<h3>A PERFECTLY USELESS STUNT</h3>
+
+<p>Just to show what we are <i>not</i> attempting to do, here is a quotation
+illustrating perfectly the old-fashioned idea that health depends upon
+extraordinary muscular development:</p>
+
+<div class='blkquot'><p>At our suggestion he began practising this simple raising and
+     lowering of the heels. In less than four months he had increased
+     the girth of each calf one whole inch. When asked how many strokes
+     a day he averaged, he said that it was from fifteen hundred to two
+     thousand, varied some days by his holding in each hand, during the
+     process, a twelve-pound dumbbell, and then only doing one thousand
+     or thereabouts. The time he found most convenient was in the
+     morning on rising, and just before retiring at night. The work did
+     not take much time; seventy strokes a minute was found a good
+     ordinary rate, so that fifteen minutes at each end of the day was
+     all he needed. </p></div>
+
+<p>We new recognize how silly are such exercises taken for the mere sake of
+adding an inch or two to an already serviceable muscle.</p>
+
+<h3>PENNY-WISE AND POUND-FOOLISH</h3>
+
+<p>It is poor gymnastics when the main object is to expend a certain number
+of foot-pounds of energy to secure increase in cardiac and pulmonary
+activity, without care being taken that these organs are in a favorable
+condition to meet the increased demand put upon them. It is poor
+gymnastics if we desire to astound the world by nicely finished and
+smoothly gliding combinations of complex movements fit to be put into
+the repertoire of a juggler, or by exhibitions of strength vying with
+those of a Sandow, if we do not take into consideration the effects upon
+the vital functions.</p>
+
+<p>&quot;Look at these fellows,&quot; said the physician, &quot;built like giants and
+rotten inside!&quot; True, he was speaking of a lot of big negroes, but he
+found the same condition in others&mdash;men with stiff muscles and slow
+movements, men with shoulders pulled forward and no chest expansion,
+breathing wholly with their abdomens. As he put it, &quot;Those men will
+to-morrow be the recruits for another army, the one which fills the
+tuberculosis hospitals.&quot;</p>
+
+<h3>NATURE'S PROCESS</h3>
+
+<p>What we want is suppleness, chest expansion, resistive force, and
+endurance; and these do not come from great bulging knots of muscle nor
+from extraordinary feats of strength. Rapid shifts from severe training
+to a life of ease and indulgence is not Nature's process. It is not the
+way in which she carries on her work. Every step she makes is a little
+one. She seems never to reckon time as an essential in her economy. We
+should heed the lesson. The man who eats, drinks, and neglects all care
+of himself for a year, and then rushes madly into a period of severe
+physical exercise and reduction, may at the end of the month, if he
+possesses sufficient vitality, come out feeling fine. But if he repeats
+the process of letting himself go, Nature puts on the fat more and more
+and a second severe reduction becomes necessary. And it is only a
+question of time as to the exhaustion of any man's vitality through
+these extremes.</p>
+
+<h3>TIME THE GREAT ELEMENT</h3>
+
+<p>Any one who has had the opportunity of talking with the men in authority
+who are bearing the burden of fitting a nation for the present emergency
+cannot fail to be impressed with the fact that time is the great
+element. We must really prepare our men, we must make them fit in the
+shortest space of time that will accomplish the result. And we must
+conserve our man-power. It is no longer a question of putting on such
+severe work as shall weed out all but the physical giants; we are not
+trying (as seemed to be the idea in the first Plattsburg camps, before
+the war) to make the going so stiff as to leave us only 50 per cent. of
+hardened men. We want every man who can be brought along rapidly into
+condition, and not the strongest only. Hence the problem takes on a new
+phase.</p>
+
+<p>We all recognize that the quality and previous training of the men this
+country is sending into service have a very potent bearing upon the
+length of time required to make fighters of them. For, after all, the
+man whose training and discipline have been along a kindred line becomes
+serviceable much earlier than the man who has to acquire the necessary
+spirit and quality. No one who has listened to the coaches of our
+various college teams, or who has read either the preliminary prospects
+of a game or the account of it afterward, but must have been impressed
+with the continual repetition of emphasis upon the &quot;fighting spirit.&quot;</p>
+
+<p>Hence, when our athletes flock almost <i>en masse</i> to the colors, it means
+that we are enlisting a large number of picked men who have been in
+training both mentally and physically, and who, under discipline, will
+make obedient, courageous, and enthusiastic fighters. But a large number
+of these have been out of college or out of strenuous athletics a year
+or two, or longer, and they need physical conditioning to get back.</p>
+
+<p>There is thus a new idea of considerable importance involved in these
+condensed setting-up exercises. For the world does move, and those who
+thought themselves up to date on boats, aeroplanes, drill, and the like
+have found even within a year that they must make acquaintance with
+advanced theories and new and improved methods.</p>
+
+<h3>ESSENTIAL PRINCIPLES</h3>
+
+<p>Probably the most vital point is that the setting-up exercises should
+not &quot;take it out of the men.&quot; If we find a man exhilarated and made
+eager to work at the end of his setting-up we have accomplished far more
+than if we tire him out or exhaust any of his store of vitality. If, in
+addition to this, we can reduce the amount of time occupied in these
+setting-up exercises and yet obtain results, we have saved that much
+more time for other work.</p>
+
+<p>Because they did take it out of the men, the old-time conventional
+setting-up exercises were shirked and the leaders were unable to detect
+this shirking; men went through the motions, but slacked the real work.</p>
+
+<p>Furthermore, all these systems tended to take a longer period of time
+than was necessary to accomplish the desired results, and made &quot;muscle
+bound&quot; the men who practised them.</p>
+
+<p>It has been found in sports and athletic games that over-developed
+biceps, startling pectoral muscles, and tremendously muscled legs are a
+disadvantage rather than an advantage. The real essential is, after all,
+the engine, the part under the hood, as it were&mdash;lungs, heart, and
+trunk. Finally, if we give a man endurance and suppleness he becomes
+more available in time of need.</p>
+
+<p>Another point of equal importance is that the setting-up exercises
+should be rendered as simple as possible. If we are obliged to spend a
+considerable period of time in teaching the leader so that he can handle
+setting-up exercises, extension of the number of leaders is rendered
+increasingly difficult. If, therefore, we can make this leadership so
+simple that a long course of instruction is not necessary, we save here,
+in these days of necessarily rapid preparation, a very material amount
+of time.</p>
+
+<p>Still, further, it is found that many of the present setting-up
+exercises made an extraordinarily wide variation of effort between heavy
+and light men. The light man would put in only a small amount of
+muscular effort, whereas the heavy man, in the same length of time and
+under the same exercise, would be taxed far more than he could
+comfortably stand.</p>
+
+<p>Again, in the point of age, similar variations necessarily exist.
+Naturally it is out of the question to assume that the youth from
+eighteen to twenty-five and the man of fifty-five to sixty can take the
+same amount and the same kind of exercise. On the other hand, if we
+consider the work each is required to do in his daily routine, we can,
+so far as the setting-up exercises are concerned, bring the two points
+nearer together, especially if we regard these setting-up exercises in
+the proper light&mdash;a mere preparation for the more onerous tasks that are
+to follow.</p>
+
+<h3>MODERN PHYSICAL EDUCATION</h3>
+
+<p>Bearing all these points in mind, we test out the setting-up exercises
+so that we may obtain a set answering the following requirements:</p>
+
+<p><i>First</i>&mdash;Reduce them to a period of eight or ten minutes once or twice a
+day.</p>
+
+<p><i>Second</i>&mdash;Make them simple for leaders to learn.</p>
+
+<p><i>Third</i>&mdash;Eliminate movements that, on account of the daily work, are
+unnecessary.</p>
+
+<p><i>Fourth</i>&mdash;Render them more difficult of evasion or shirking.</p>
+
+<p><i>Fifth</i>&mdash;Direct them specifically in the line of increased resisting
+power, endurance, and suppleness.</p>
+
+<p><i>Sixth</i>&mdash;Make them of value in establishing co-ordination, muscular
+control, and more prompt response to command.</p>
+
+<p><i>Seventh</i>&mdash;Equalize them for use by both heavy and light men.</p>
+
+<p><i>Eighth</i>&mdash;Select the exercises in such a way that the set may be of
+nearly equal value to both enlisted men and officers, as well as to
+executives behind the lines.</p>
+
+<h3>SLACKING IN SETTING-UP DRILLS</h3>
+
+<p>Many of us have seen setting-up drills of various kinds. Moving pictures
+of such drills show in a very striking way how much of the work not only
+could be slacked, but <i>is</i> being slacked right along. In fact, high
+officers in our service have become so disgusted with the setting-up
+exercises as to consider abandoning them altogether. In some stations or
+cantonments a great many men were tired out with the setting-up
+exercises; so much so that they had neither life nor vitality for some
+little time for other work. For the sake of illustration, let us
+examine one particular movement. It consists of the men lying flat on
+the ground or floor; then, with straight back, lifting themselves by the
+arms; finally, giving a jump with the arms and clapping the hands
+together once, and then coming back to the original position. The
+non-commissioned officer who was leading this exercise weighed about 138
+pounds. It is easy to imagine the contrast between his doing this stunt
+and a heavy man of 180 or 190 pounds attempting it.</p>
+
+<p>It is unnecessary to describe in detail the parts of the setting-up
+exercise which tend to develop members which are already pretty
+thoroughly exercised in the daily routine of work and drill. The average
+man of the service needs expansion of chest capacity, which adds to his
+resistive power; a stronger, better-developed back; and suppleness and
+quickness and mobility of trunk. To develop these qualities we must have
+exercises which may be continued on board ship or near the front, and
+which can be carried on without apparatus.</p>
+
+<center>
+<img src='images/0272-1.jpg' width='388' height='225' alt='LEG-RAISING'  title='LEG-RAISING'>
+</center><h4>LEG-RAISING</h4>
+
+<center>
+<img src='images/0272-2.jpg' width='378' height='275' alt='SIDE-FALLING. THIS ARM AND BODY WORK PLACES A HANDICAP ON
+A HEAVY MAN'  title='SIDE-FALLING. THIS ARM AND BODY WORK PLACES A HANDICAP ON
+A HEAVY MAN'>
+</center><h4>SIDE-FALLING. THIS ARM AND BODY WORK PLACES A HANDICAP ON
+A HEAVY MAN</h4>
+
+<p>The ordinary system of setting-up exercises has been growing out of
+favor for some time. Athletic trainers have come to look with
+considerable suspicion upon the gymnasium-made candidate with big biceps
+and large knots of muscles. It was also found that, outside of
+weight-lifting and inordinate &quot;chinning&quot; and apparent great strength on
+the parallel bars, these men were not so valuable as the lesser muscled
+but more supple candidates. To put it briefly, it was found in actual
+practice that what was under the ribs was of more value than what lay
+over them.</p>
+
+<h3>A CALL FOR WORK THAT WILL COUNT</h3>
+
+<p>Even at the risk of repetition, some facts should be driven home.</p>
+
+<p>We are now working under conditions that should especially emphasize the
+fact of time-saving. We must take ourselves seriously, whether we are in
+the lines or behind the lines.</p>
+
+<p>In the eight million men in this country between the ages of forty-five
+and sixty-four are the country's greatest executives and financiers. We
+can no longer give these executives and financiers two months in the
+South in the winter and a long summer vacation. We can no longer let a
+Plattsburg camp be a strenuous sifting out, a mere survival of the
+physically fittest. We need every man whom we can make available, and we
+need him with his vitality fully preserved and his endurance appreciably
+heightened. Some are stronger, naturally, than others. In football
+parlance we are no longer trying to pick a team out of a squad of two
+hundred men; we are trying to get a hundred and seventy-five out of the
+two hundred that can stand a fair pace and have enough left to fight
+with when they get there. Any one who has been in touch with affairs in
+Washington, any one who has been engaged in our munition-plants and in
+our factories, any one who has worked upon Liberty Bond drives or Red
+Cross fund-raising, knows that if we are to support our boys on land and
+sea, these men who are trying to solve the problems of executive
+management, and who have the task of raising funds in thousandfold
+increased volume, must be also carefully conserved. For, after all, even
+though we spell Patriotism with a capital P and Government with a
+capital G, even though army and navy orders take precedence, there is
+one great mistress of all, Dame Nature! And when she taps a man on the
+shoulder and says, &quot;Quit!&quot; that man stops; and when he offers the excuse
+that he has done it out of patriotism and loyalty she merely says: &quot;I
+don't care why you did it, you have finished!&quot; And there is no appeal to
+Washington from her verdict.</p>
+
+<h3>THE BIG PROBLEM</h3>
+
+<p>We shall soon hear the call for more men, men to fight and men to
+support the men who fight. The game is on. We are all in it now, either
+on the field or on the side-lines. We need to train for it fast and we
+have no time to waste. For, after all, it is condition that tells. It
+is the man who can stay, who can work at highest efficiency, and who can
+hold out the longest who is going to be most valuable. If we save even
+ten minutes a day in the setting-up exercises, we save, with a hundred
+thousand men, 16,666 hours daily toward perfecting their other
+knowledge. If we can make an able officer or a competent executive last
+a year longer or even six months under the increased strain, it gives us
+a year or six months more in which his understudy can gather the
+necessary experience to take up his task.</p>
+
+<center>
+<img src='images/0274-1.jpg' width='394' height='250' alt='ARM AND BODY WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN'  title='ARM AND BODY WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN'>
+</center><h4>ARM AND BODY WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN</h4>
+
+<center>
+<img src='images/0274-2.jpg' width='440' height='250' alt='ALTERNATE LEG-RAISING'  title='ALTERNATE LEG-RAISING'>
+</center><h4>ALTERNATE LEG-RAISING</h4>
+
+<p>Millions of our youth are going out to fight, but disease and exhaustion
+will kill more of them than will the guns of the enemy. Thousands of men
+of the best brain-power in this country are going into committee-rooms
+and conferences every day from nine in the morning till twelve at night
+to devise better and more efficacious means of stopping the progress of
+the Hun. If these men's brains are of value, and we know they are, then
+the more clearly they act and the longer they last, the better for the
+country.</p>
+
+<h3>THE NEED FOR A CONDENSED SYSTEM OF CALISTHENICS</h3>
+
+<p>The demonstration, with a group of busy business executives and
+professional men, of the possibility of physical fitness at a small
+expenditure has been already mentioned. This idea has spread and many
+units of the Senior Service Corps have been organized. The writer's
+services were later on drafted into national work. At the call of the
+Secretary of the Navy, he was asked to take a position on the Naval
+Commission to develop athletic sports and games and physical fitness in
+our men at the various naval stations. In one week alone requests came
+from over four hundred communities to establish units of this work among
+business and professional men. Finding that it was impossible to answer
+all these calls, the writer devoted himself personally to a class in
+Washington, consisting of several Cabinet members, officials of the
+Federal Reserve Board, and others, and these men profited extremely from
+the work. But this should be done on a far larger scale.</p>
+
+<p>The Hon. Daniel C. Roper, who was a member of the original class in
+Washington, requested the writer to come down and spend a month or six
+weeks in Washington, to organize drill groups in the various
+departments, several of them, like the Department of the Interior,
+having received requests to the number of three hundred or four hundred
+from men who wished to make themselves better fit physically for the
+work of these strenuous days. This, together with the demands from so
+many communities throughout the country, show that we are all now awake
+to the necessity of this cardinal feature of the nation's welfare, the
+physical fitness and stamina of its youth and men. This new gospel
+cannot be spread by one individual missionary, although there is little
+doubt that, wherever the story is told, thousands of our overworked and
+under-exercised men are glad to avail themselves of the opportunity.</p>
+
+<center>
+<img src='images/0276-1.jpg' width='327' height='300' alt='EXTRA LEG WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN'  title='EXTRA LEG WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN'>
+</center><h4>EXTRA LEG WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN</h4>
+
+<p>This is the reason why the author has been led to devise a set of
+exercises that can be put in small compass, as regards both instruction
+and time required. Here follows a brief syllabus of the plan, in the
+hope of placing it within reach of men who can afford but little time
+for anything outside of their pressing office duties. We can no longer
+take delightful vacations of indefinite length to restore our waning
+vitality. The country needs every man and needs him at the best of his
+power.</p>
+
+<h3>A REASONABLE PROGRAM</h3>
+
+<p>No matter how driven a man may be, it seems only reasonable to think
+that he should be able to spend ten minutes twice a day on a condensed
+system, or setting-up exercise, adding to it an outdoor walk of half an
+hour. By this means he can keep himself physically fit to bear the
+burdens which are falling more and more heavily upon the shoulders of us
+all. The men who are going to the front first should have every chance
+of conserving their vitality and increasing their resistive forces.
+Those of us who must do work behind the lines should be kept equally fit
+for that larger work without which the machine must inevitably break
+down. The method is scientific and it has been tested on men of all ages
+from eighteen to seventy. It embodies the elimination of all wasted
+effort and concentration upon points of approved and essential worth. It
+is as much a man's duty to make himself fit and to keep himself in that
+condition as it is to carry on any other part of his work. This method
+should be adopted not only in every department at Washington, but
+throughout the country; it should be taught in our schools and colleges,
+and so thoroughly that never again in a world-wide crisis shall we find
+ourselves physically unprepared.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_VIII'></a><h2>CHAPTER VIII</h2>
+<br />
+
+<p>Vacillation and doubt are poison to the nerves.</p>
+
+<p>This is the reason why it is advisable to teach co-ordination, prompt
+response to the command of the brain over the muscles, and the general
+sense of self-control which comes to a man when he has only to think in
+order to turn that thought into quick action. One of the penalties of
+the executive position is that, although the man begins as a disciplined
+private, when he goes up higher and gradually reaches the point where he
+gives commands only, and never has any practice in obeying them, he gets
+the habit of pushing buttons to make other people jump, while there are
+no buttons pushed to make him jump.</p>
+
+<h3>WORRY AND FEAR</h3>
+
+<p>Now as to worry. It has been said, and not untruly, that one of the very
+largest causes of worry is bodily weakness. And in more than a majority
+of cases this weakness comes from poor physical condition. A good
+digestion and proper elimination seem to make the organism move
+smoothly, not alone with muscles, but with nerves. Hence if we get the
+engine right, the lungs doing their duty, the skin acting as it should,
+and the bowels and kidneys taking off the waste products, we generally
+find a robust man, little given to that most expensive habit, &quot;worry.&quot;</p>
+
+<p>Fear is the forerunner of illness.</p>
+
+<p>There is nothing quite so effective in producing a bad condition of the
+human system as fear, and this fear is what worry develops into; later
+it becomes pure, downright cowardice.</p>
+
+<p>Worry makes cowards. If a man has enough worry and anxiety, fear follows
+in its wake, and then the man becomes a mental and moral and often a
+physical coward.</p>
+
+<h3>THE FATAL MISTAKE</h3>
+
+<p>The average man, when he is pressed to overwork, thinks that by cutting
+out some of his exercise and devoting that extra time to his work he can
+accomplish more. There never was a greater mistake; in the long run this
+method is the most expensive of all. No factory manager would think of
+running his automatic machines twice as long with half the amount of
+oil, and yet that is just what the man is trying to do in this case. The
+result is that he gradually piles up the various toxic products within
+himself until self-poisoning is inevitable. All his organs struggle to
+eliminate these poisons, but, being given no assistance, they gradually
+become less and less efficient, and then begins the payment of the
+penalty, for Nature never forgives this kind of treatment. From a
+practical, useful running machine he retrogrades into something fit
+only for the scrap-heap. The history is the same in all cases, although
+it may be more or less prolonged. The discomfort, occasional slight
+illnesses, the gradual loss of effective thought and power to
+concentrate, lack of appetite, unreasonable temper, insomnia, nerve
+diseases, and perhaps a complete nervous and physical breakdown if the
+conditions are not recognized in time, are the varying punishments
+inflicted by Nature.</p>
+
+<table summary='' width="125" border="0" align="left">
+<tr><td>
+<img src='images/0278-1.jpg' width='125' height='441' alt='ARCH WORK'  title='ARCH WORK'>
+<h4>ARCH WORK</h4></td></tr></table>
+
+<p>I have referred to Nature's order, &quot;You must earn your bread by the
+sweat of your brow.&quot; Almost every one, in these modern days of
+civilization, is earning his bread in some other way; well, he must make
+up for this by some kind of exercise or else Nature will surely take
+her toll. When men were earning their bread by the sweat of their brows
+they were not always sure of getting a surplus of it, and that was not a
+half-bad thing. In fact, it was far better for the race than present
+conditions under which so many men have given up physical work
+altogether. But instead of cutting down on their food they double up on
+it.</p>
+
+<h3>SOMETHING OUT OF A BOTTLE</h3>
+
+<p>The usual temporary panacea for these ills of the flesh is to get some
+so-called &quot;specific&quot; in the form of a medicine and gobble it
+religiously. Thousands of men and women, who are unwilling to take five
+or ten minutes' exercise two or three times a day, will swallow
+something out of a bottle on a spoon before each meal, with a splendid
+satisfaction and confidence. Perhaps temporarily it produces improved
+results. At any rate, it gives a sense of mental satisfaction, and that
+something stands off the trouble for a while. There is still another
+method which has some show of reason in it, although, after all, it does
+not compare with the wiser, saner course. A man or woman is persuaded
+that if he or she will only give up some particularly attractive
+self-indulgence the result will be increased health and vigor. For
+instance, there is a common belief that tea or coffee is the cause of
+many ills. Perhaps this is true, but the giving up of tea or coffee will
+never cure the ills that come from lack of exercise, loss of fresh air,
+over-eating, and over-indulgence. The mere fact that a person is giving
+up something that he likes does not make him immune to the penalties
+which he incurs day after day by other offenses against the laws of
+Nature.</p>
+
+<h3>CONSERVING THE PRESIDENT'S HEALTH</h3>
+
+<p>Rear-Admiral Carey T. Grayson, personal physician and health director to
+President Wilson, says:</p>
+
+<p>&quot;You may make the statement, in so many words, that physical exercise
+has been the means of making a normal, physically perfect man of the
+President. And when a man is in a normal condition he is in perfect
+health and physical trim. That was the initial intention in this case,
+just to make the President physically fit, and to keep him so.&quot;</p>
+
+<p>Richard M. Winans says:</p>
+
+<p>&quot;The Admiral told me that when he first took charge of the President,
+Mr. Wilson was not a little averse to taking any sort of exercise.
+However, Doctor Grayson early succeeded in impressing upon Mr. Wilson
+that good health was an absolutely important factor in dealing with the
+grilling duties which would face him during the coming four years, and
+that his physical well-being was vital not only to himself, but to the
+welfare of the entire country.&quot;</p>
+
+<p>The President has a dislike almost akin to abhorrence for mechanical
+appliances intended to exercise the muscles of the body. There is not a
+dumbbell, or an Indian club, nor a medicine-ball, nor a punching-bag,
+nor a turning-bar, nor a trapeze, nor a lifting or pulling apparatus,
+nor a muscle&mdash;exercising machine of any sort or description in the White
+House. The only mechanical device used by the President is a simple,
+unoffending golf-club.</p>
+
+<table summary='' width="200" border="0" align="right">
+<tr><td>
+<img src='images/0280-1.jpg' width='200' height='392' alt='SPRING WORK.'  title='SPRING WORK.'>
+<h4>SPRING WORK.</h4></td></tr></table>
+
+<p>Aside from his work in the open air, Mr. Wilson takes a number of
+physical exercises indoors, very few of which have ever been described
+in print. Some of these exercises are taken as a substitute for outdoor
+recreations at times when weather conditions are too extreme. But the
+major part of them, and especially the more unusual of these exercises,
+are regularly practised as a part of his daily routine. As a matter of
+fact, they are pretty closely dove-tailed in with his office work.</p>
+
+<h3>FLEXING EXERCISES</h3>
+
+<p>However, if the President really has a favorite among his various
+physical exercises, it is said to be that of &quot;flexing.&quot; This he employs
+almost entirely as an indoor exercise, and it perhaps is the one he
+practises more often than any other.</p>
+
+<p>&quot;Flexing,&quot; as Doctor Grayson put it into its simplest every-day term, is
+nothing more nor less than just good, old-fashioned &quot;stretching&quot;
+expressed in a scientific and systematized form of exercise. It is the
+most generally and commonly executed muscular exercise, and it is
+practised by nearly all the animal kingdom.</p>
+
+<p>President Wilson uses his flexing movements with a careful regard to
+system, and a great deal more regularly and frequently than any other of
+his varied physical exercises. Particularly during his periods of
+concentration, when at work at his desk in the preparation of his
+messages to Congress or in the drafting of notes to foreign governments,
+the President, at short intervals, will either settle back in his chair
+and flex his arms and hands and the muscles across his back and chest,
+or he will rise and stand erect for a more thorough practice of the
+flexing movements for a period of a minute or more. At these times he
+will throw his body into almost every conceivable posture&mdash;twisting,
+turning, bending, stooping, the arms down, forward, back, and over his
+head, the muscles of the limbs and entire body flexed almost to the
+point of tremor, the fingers spread, and the muscles rigidly tensed.</p>
+
+<p>In the opinion of Doctor Grayson, if business and professional men,
+particularly those who work at high tension in the cities, would pause
+in their work at frequent intervals during the day and give a few
+seconds of their time to the energetic practice of the flexing or
+stretching exercises, there would soon come to be not only less, but,
+possibly in time, no cases reported of this or that noted man, the
+famous lawyer, merchant, or financier, dropping dead at his desk or in
+his home or in the street, on account of apoplexy caused by hardened
+arteries.</p>
+
+<p>One of Mr. Wilson's principal physical movements is that of
+body-twisting. With the toes at a slight outward angle, the heels
+touching and the body erect, he begins the movement by twisting the body
+a little more than half-way around; then swinging back in an arc, at the
+same time bending at the hips, until he has completed the circle and
+reached a hip-bending position, with the fingers of one hand touching
+the floor, the other extended vertically. This gives a stretching
+movement to all of the muscles of the torso, side, back, and abdomen, as
+well as considerable play to the muscles of the legs and arms.</p>
+
+<h3>THE UNPLEASANT SELF-AWAKENING</h3>
+
+<p>We as a nation, through the revelation of the draft, have been suddenly
+thrown upon the public screen as physically deficient. And that, too,
+when the echoes of the Eagle screaming over successes in the world
+Olympic games had hardly done sounding in our satisfied ears. Naturally,
+we don't like it. Deep down in our consciousness we are not only
+dissatisfied with the picture, but we feel that somehow it is distorted;
+we are hoping to prove that even a photograph does not always tell the
+truth, at least not the whole truth. Yet in this search for the truth
+there are some facts that we must face and admit. The first of these is
+that as a race&mdash;blended, if you please, but still the people of a
+nation&mdash;we are ambitious and hurried. We act a great deal more than we
+think. Cricket is too slow for us; only baseball has the fire and the
+dash we like. We haven't quite enough time even for that, and so we
+begin to leave the stands before the game is over, craning our necks as
+we walk along toward the exits for a last glimpse, and then rushing
+madly to get on the first car out. All this is typical of our life. We
+have had a measure of benefit from our athletics. They are a spur toward
+physical development as long as they last. But no sooner are school-days
+drawing to an end than we begin the mad rush&mdash;toward what? To see how
+fast we can make money or name or position. We take a final look
+backward at the last inning of these sports of ours, and then we rush
+out into the world of American hustle. The lucky ones prolong their
+playtime a little by a college course, but they, too, finally abandon
+sport in favor of business and let themselves go slack until they lose
+condition. A week or two in the summer, a fort-night's orgy of exercise,
+and then back to the grind of factory or desk. How can this way of
+living keep even a young man fit? Golf has been a godsend to the older
+man whose pocket-book can stand it, but what about the youth? And when
+pressure comes on the older man he quickly gives up his golf at the
+demand of business.</p>
+
+<center>
+<img src='images/0282-1.jpg' width='309' height='150' alt='ARM AND BODY WORK. THIS PLACES A HANDICAP ON A HEAVY
+MAN.'  title='ARM AND BODY WORK. THIS PLACES A HANDICAP ON A HEAVY
+MAN.'>
+</center><h4>ARM AND BODY WORK. THIS PLACES A HANDICAP ON A HEAVY
+MAN.</h4>
+
+<center>
+<img src='images/0282-2.jpg' width='325' height='200' alt='HIGH-STRIDE STOOP FALLING.'  title='HIGH-STRIDE STOOP FALLING.'>
+</center><h4>HIGH-STRIDE STOOP FALLING.</h4>
+
+<h3>WHY MEN DON'T KEEP FIT</h3>
+
+<p>Men who have really kept themselves fit are few. Those who have
+conscientiously started in to do this and then abandoned it are a host.
+There are valid reasons for this lamentable state of affairs.</p>
+
+<p><i>First</i>&mdash;Because the antiquated systems under which these men have
+attempted the task have</p>
+
+<p>(1) Occupied too much time;</p>
+
+<p>(2) Left men tired instead of refreshed;</p>
+
+<p>(3) Exercised muscles which get all they need in a man's ordinary
+pursuits.</p>
+<br />
+
+<p><i>Secondly</i>&mdash;Because the instructors who have taught these systems have
+laid stress upon</p>
+
+<p>(1) Mere increase in size of the muscles;</p>
+
+<p>(2) Ability to do &quot;stunts&quot; which are of no practical use to a man;</p>
+
+<p>(3) Unnecessary use of apparatus.</p>
+<br />
+
+<p><i>Thirdly</i>&mdash;Because they made necessary the services of a teacher to</p>
+
+<p>(1) Lead the exercises;</p>
+
+<p>(2) Keep track of their number and variety;</p>
+
+<p>(3) Give special treatment to produce results.</p>
+
+<p>But these mistakes are in the past. Let us look toward a brighter,
+saner, and more productive future.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_IX'></a><h2>CHAPTER IX</h2>
+<br />
+
+<p>The following chapters give a set of exercises carefully tested upon
+thousands of men, and these exercises will be fully explained so that
+any individual reader may practise them daily and secure their full
+benefit. To each chapter are appended a few health hints, couched in
+language that is brief and to the point, in order that they may be
+readily remembered. The object is to make an efficient working-machine
+of the man without useless effort, to increase that man's resistive
+force against disease, to add to his suppleness and endurance, to give
+him poise and balance, and to develop co-ordination or control over his
+muscles. By doing this his power to work will be augmented, and at the
+same time any work that he does will be accomplished more readily and
+with less effort. Finally his cheerfulness will be increased, and those
+who work with him or under him or about him will be spared the
+disagreeable experiences that accompany association with a man whose
+irritability and irascibility have become part of his daily habit.</p>
+
+<h3>A SHORTHAND METHOD</h3>
+
+<p>We call this system the &quot;Daily Dozen Set-up.&quot; It is a shorthand system
+of setting-up exercises for use on any and all occasions.</p>
+
+<p>The &quot;Daily Dozen Set-up&quot; consists of twelve exercises which, for ease in
+memorizing, are divided into four groups of three exercises each. Each
+exercise or movement is given a name, and the names of all the movements
+of a group commence with the same letter, thus:</p>
+
+<pre>
+GROUP I    GROUP II    GROUP III    GROUP IV<br />
+1. Hands   4. Grind    7. Crawl     10. Wave
+2. Hips    5. Grate    8. Curl      11. Weave
+3. Head    6. Grasp    9. Crouch    12. Wing
+</pre>
+
+<p>These exercises are not difficult nor exhausting, and do not demand
+great strength for their proper execution. They are designed, both from
+a scientific and a practical point of view, to give exactly the right
+amount of exercise to every muscle of the body. They are intended to
+promote suppleness, and especially to strengthen those muscles which are
+seldom brought into play in ordinary daily life. A conscientious fifteen
+minutes a day with the &quot;Daily Dozen&quot; will soon do more for a man than
+any amount of skilled physical feats or &quot;strong-man stunts.&quot; When one
+first practises these movements their effect will be felt on the
+little-used muscles of the neck, back, and stomach; yet they will not
+leave the pronounced muscular fatigue which follows the ordinary
+exercises and which does more harm than good.</p>
+
+<h3>HEALTH MAXIMS</h3>
+
+<p>Dress to be cool when you walk and warm when you ride.</p>
+
+<p>Clean skin, clean socks, clean underwear every day.</p>
+
+<p>Getting mad makes black marks on the health.</p>
+
+<p>Sleep woos the physically tired man; she flouts the mentally exhausted.</p>
+
+<p>Nature won't stand for overdrafts any more than your bank.</p>
+
+<p>In a squad it is the job of each individual to make himself fit, for it
+is his example that helps the rest.</p>
+
+<p>The leader may be no better than you, but some one must give the orders
+and set the pace.</p>
+
+<p>Two things are essential to a clean skin; one is bathing and a rub-down,
+but the other is still more important, and that is perspiration.</p>
+
+<p>Food, water, and oxygen are the fuel for running the human machine.</p>
+
+<p>You never saw a dog fill his mouth with food and then take a drink to
+wash it down.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_X'></a><h2>CHAPTER X</h2>
+<br />
+
+<p>Any setting-up exercises should be preparatory&mdash;that is, they should
+make men ready for the serious work of their day, and in no way exhaust
+any portion of their vitality. This modern &quot;shorthand&quot; method of
+setting-up leaves men in an exhilarated condition, and, instead of
+taking anything out of them, it prepares the body for any kind of work
+that may be required.</p>
+
+<p>Each exercise starts from the position of &quot;Attention,&quot; which is thus
+described in the army manual:</p>
+
+<p>Heels on the same line and as near each other as the conformation of the
+man permits.</p>
+
+<p>Feet turned out equally and forming with each other an angle of about
+sixty degrees.</p>
+
+<p>Knees straight without stiffness.</p>
+
+<center>
+<a name="Fig_1_2"></a><img src='images/0284-1.jpg' width='354' height='300' alt='FIG. 1.&mdash;HANDS
+
+The description of this exercise is the same as that given for the
+military command of &quot;Attention,&quot; and the following points should be
+carefully noted:
+
+It is not difficult to acquire a certain amount of accuracy in this
+position, but one of the easiest ways of getting men to assume it
+properly is to tell them to push their necks back. This seems more
+effective than to speak of holding the chin in with the head erect, or
+anything of that kind. If a man stands naturally and then forces the
+back of his neck back against his collar, he comes into very nearly the
+desired position of &quot;Attention&quot; so far as his head and neck are
+concerned.
+
+The shoulders should be rolled a little downward and back, for that is
+the sensation which comes when one speaks of the shoulders being square.
+The chest should be arched and the abdomen drawn in somewhat. The effect
+is that of a man standing erect and feeling himself a little taller than
+usual.'  title='FIG. 1.&mdash;HANDS'>
+</center><h4>FIG. 1.&mdash;HANDS</h4>
+<div class="citation">The description of this exercise is the same as that given for the
+military command of &quot;Attention,&quot; and the following points should be
+carefully noted:
+<br /><br />
+It is not difficult to acquire a certain amount of accuracy in this
+position, but one of the easiest ways of getting men to assume it
+properly is to tell them to push their necks back. This seems more
+effective than to speak of holding the chin in with the head erect, or
+anything of that kind. If a man stands naturally and then forces the
+back of his neck back against his collar, he comes into very nearly the
+desired position of &quot;Attention&quot; so far as his head and neck are
+concerned.
+<br /><br />
+The shoulders should be rolled a little downward and back, for that is
+the sensation which comes when one speaks of the shoulders being square.
+The chest should be arched and the abdomen drawn in somewhat. The effect
+is that of a man standing erect and feeling himself a little taller than
+usual.</div>
+
+<p>Body erect on hips, inclined a little forward; shoulders square and
+falling equally.</p>
+
+<p>Arms and hands hanging naturally, backs of the hands outward; thumbs
+along the seams of the trousers; elbows near the body.</p>
+
+<p>Head erect and straight to the front, chin slightly drawn in without
+constraint, eyes straight to the front. (See <a href="#Fig_1_2">Fig. 1.</a>)</p>
+
+<p>Each movement, with the exception of the &quot;Speed Test&quot; (a catch exercise
+with which any man may test his rapidity of action and co-ordination),
+should be executed in a slow and measured manner. These exercises do not
+depend upon snap for their effect, but upon the steady, deliberate, but
+not extreme stretching of the muscles. Any tendency toward hurried,
+careless execution should be avoided in favor of uniformity of movement.</p>
+
+<h3>GROUP I</h3>
+
+<p>Hands: This is the same position as &quot;Attention.&quot; (See <a href="#Fig_1_2">Fig. 1.</a>)</p>
+
+<center>
+<a name="Fig_2_2"></a><img src='images/0286-1.jpg' width='368' height='300' alt='FIG. 2.&mdash;HIPS
+
+The position called &quot;Hips&quot; is that of &quot;Attention&quot; with the hands placed
+on the hips, the fingers forward and the thumbs back, at the same time
+keeping the shoulders and elbows well back.'  title='FIG. 2.&mdash;HIPS'>
+</center><h4>FIG. 2.&mdash;HIPS</h4>
+<div class="citation">The position called &quot;Hips&quot; is that of &quot;Attention&quot; with the hands placed
+on the hips, the fingers forward and the thumbs back, at the same time
+keeping the shoulders and elbows well back.</div>
+
+<p>Especial care should be taken to see that whenever, throughout the
+exercises, this position is taken&mdash;as at the completion of each
+movement&mdash;full control is retained over the arms; the hands should not
+be allowed to slap against the sides audibly.</p>
+
+<p>It is not difficult to acquire a certain amount of accuracy in this
+position, but one of the easiest ways of getting men to assume it
+properly is to tell them to &quot;push their necks back.&quot; This seems more
+effective than to speak of holding the chin in with the head erect, or
+anything of that kind. If a man stands naturally and then forces the
+back of his neck back against his collar, he comes into very nearly the
+desired position of &quot;Attention,&quot; so far as his head and neck are
+concerned.</p>
+
+<p>The shoulders should be rolled a little downward and back, for that is
+the sensation which comes when one speaks of the shoulders being square.
+The chest should be arched and the abdomen drawn in somewhat. The effect
+is that of a man standing erect and feeling himself a little taller than
+usual.</p>
+
+<p>Hips: The hands are placed on the hips, with shoulders, elbows and
+thumbs well back. (See <a href="#Fig_2_2">Fig. 2.</a>) The position of &quot;Hips&quot; is that of
+&quot;Attention&quot; with the hands placed on the hips, the fingers forward and
+the thumbs back, at the same time keeping the shoulders and elbows well
+back.</p>
+
+<p>Head: The hands are placed behind the neck, index finger-tips just
+touching and elbows forced back. (See <a href="#Fig_3_2">Fig. 3.</a>)</p>
+
+<center>
+<a name="Fig_3_2"></a><img src='images/0288-1.jpg' width='301' height='300' alt='FIG. 3.&mdash;HEAD
+
+In the position called &quot;Head&quot; the body is still in the position of
+&quot;Attention,&quot; the neck pushed well back, the fingers and the hands just
+touching behind the neck, and the elbows not allowed to push forward but
+kept as far back as the shoulders.'  title='FIG. 3.&mdash;HEAD'>
+</center><h4>FIG. 3.&mdash;HEAD</h4>
+<div class="citation">In the position called &quot;Head&quot; the body is still in the position of
+&quot;Attention,&quot; the neck pushed well back, the fingers and the hands just
+touching behind the neck, and the elbows not allowed to push forward but
+kept as far back as the shoulders.</div>
+
+<p>In the position called &quot;Head&quot; the body is still in the position of
+&quot;Attention,&quot; the neck pushed well back, the fingers and the hands just
+touching behind the neck, and the elbows not allowed to push forward but
+kept as far back as the shoulders.</p>
+
+<p>Speed Test: The above three exercises, &quot;Hands, Hips, Head,&quot; should be
+executed but a few times each, being preparatory to the &quot;Speed Test.&quot;
+For this the pupil should concentrate his thought on running through the
+above set as rapidly as possible, at the same time making each position
+correct.</p>
+
+<h3>HEALTH MAXIMS</h3>
+
+<p>Success comes from service.</p>
+
+<p>Don't make excuses. Make good.</p>
+
+<p>If you feel tired, remember so does the other man.</p>
+
+<p>After a hearty meal, stand up straight for fifteen minutes.</p>
+
+<p>Your squad is only as good as the poorer ones. Don't be one of those.</p>
+
+<p>The success of the drill depends upon the concentration of each man of
+the squad.</p>
+
+<p>If you have a stake in life, it is worth playing the game for all there
+is in it.</p>
+
+<p>The man who gets things is the one who pulls up his belt a hole tighter
+and goes out after them.</p>
+
+<p>If you will save your smoke till after luncheon, you'll never have
+smoker's heart.</p>
+
+<p>A bath, cold if you please, hot if you must, with a good rub, starts the
+day right.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_XI'></a><h2>CHAPTER XI</h2>
+<br />
+
+<h3>GROUP II</h3>
+
+<p>Grind: (The order is &quot;Shoulder Grind. Ready&mdash;Cross. Balance Turn.
+Grind!&quot;) Assume the &quot;Cross&quot;<a name='FNanchor_2_2'></a><a href='#Footnote_2_2'><sup>[2]</sup></a> position. (See <a href="#Fig_2">Fig. 2, Chapter V.</a>) The
+palms are then turned up, with the backs of the hands down and the arms
+forced back as far as possible. (See <a href="#Fig_4_2">Fig. 4.</a>)</p>
+
+<center>
+<a name="Fig_4_2"></a><img src='images/0290-1.jpg' width='487' height='300' alt='FIG. 4.&mdash;GRIND
+
+In the &quot;Grind&quot; special precaution should be taken not to let the center
+of the circle, that the hands are making, come in front of the
+shoulders; an attempt should almost be made to make the shoulder-blades
+meet. This is particularly necessary on the reverse.'  title='FIG. 4.&mdash;GRIND'>
+</center><h4>FIG. 4.&mdash;GRIND</h4>
+<div class="citation">In the &quot;Grind&quot; special precaution should be taken not to let the center
+of the circle, that the hands are making, come in front of the
+shoulders; an attempt should almost be made to make the shoulder-blades
+meet. This is particularly necessary on the reverse.</div>
+
+
+<p>Then to a measured counting&mdash;&quot;One, two, three, four, five,&quot; up to
+ten&mdash;circles of twelve-inch diameter are described with the finger
+tips, the latter moving forward and upward, the arms remaining stiff and
+pivoting from the shoulders. On the backward movement of the circle the
+arms should be forced back to the limit. A complete circle should be
+described at each count. Then reverse, going through the same process,
+the circles being described in the opposite direction.</p>
+
+<p>In the &quot;Grind&quot; exercises special precaution should be taken not to let
+the center of the circle, that the hands are making, come in front of
+the shoulders; it should be straight out in the horizontal position;
+moreover, as the arm goes backward an attempt should be made to make the
+shoulder-blades almost meet. This is particularly necessary on the
+reverse&mdash;that is, when the hands are coming forward&mdash;for here the
+tendency, unless men keep the shoulders back, is to contract the chest.</p>
+
+<p>Grate: (The order is &quot;Shoulder Grate. Ready&mdash;Cross. Grate!&quot;) Assume the
+&quot;Cross&quot; position. Then at a count of &quot;One&quot; the arms are slowly raised,
+as a deep inhalation is taken, to an angle of forty-five degrees from
+horizontal; at the same time the heels are raised till the weight of the
+body rests on the balls of the feet. (See <a href="#Fig_5_2">Fig. 5.</a>)</p>
+
+<center>
+<a name="Fig_5_2"></a><img src='images/0292-1.jpg' width='395' height='300' alt='FIG. 5.&mdash;GRATE
+
+The caution in the &quot;Grate&quot; position is not to let the arms drop, even a
+fraction of an inch, below the horizontal, and not to let them go up
+above the angle of forty-five degrees, for in either of these cases
+there is a distinct rest given to the shoulder muscles. Most of the
+ordinary exercises of this kind carry the arms above the head; this
+always releases the effort of the shoulder muscle and is therefore
+nearly valueless as an exercise for these members.
+
+Another fault in this exercise is letting the head come forward. The
+neck should be kept back all the time.'  title='FIG. 5.&mdash;GRATE'>
+</center><h4>FIG. 5.&mdash;GRATE</h4>
+<div class="citation">The caution in the &quot;Grate&quot; position is not to let the arms drop, even a
+fraction of an inch, below the horizontal, and not to let them go up
+above the angle of forty-five degrees, for in either of these cases
+there is a distinct rest given to the shoulder muscles. Most of the
+ordinary exercises of this kind carry the arms above the head; this
+always releases the effort of the shoulder muscle and is therefore
+nearly valueless as an exercise for these members.<br /><br />
+
+Another fault in this exercise is letting the head come forward. The
+neck should be kept back all the time</div>
+
+
+<p>At &quot;Two&quot; the arms are slowly returned to &quot;Cross&quot; as all air is exhaled
+and the heels are lowered to a normal position. Care should be taken to
+see that the arms are not allowed to drop below the level of the
+shoulders or to rise more than forty-five degrees. The arms should be
+raised and lowered ten times.</p>
+
+<table summary='' align="left" border="0" width="300">
+<tr><td>
+<a name="Fig_5a_2"></a><img src='images/0294-1.jpg' width='300' height='338' alt='FIG. 5 A.&mdash;SECOND POSITION OF GRATE'  title='FIG. 5 A.&mdash;SECOND POSITION OF GRATE'>
+<h4>FIG. 5 A.&mdash;SECOND POSITION OF GRATE</h4>
+</td></tr></table>
+<br /><br /><br />
+<p>The caution in the &quot;Grate&quot; position is not to let the arms drop, even a
+fraction of an inch, below the horizontal, and not to let them go up
+above the angle of forty-five degrees, for in either of these cases
+there is a distinct rest given to the shoulder muscles. Most of the
+ordinary exercises of this kind carry the arms above the head; this
+always releases the effort of the shoulder muscle and is therefore
+nearly valueless as an exercise for these members.</p>
+
+<p>Another fault in this exercise is letting the head come forward. The
+neck should be kept back all the time.</p>
+
+<p>Grasp: (The order is &quot;Head Grasp. Ready&mdash;Cross. Grasp!&quot;) Assume the
+&quot;Cross&quot; position. Then place the hands behind the head. With head up
+and eyes front, and in time with the counting, &quot;One, two, three, four,&quot;
+the body is bent forward from the waist as far as possible. (See <a href="#Fig_6_2">Fig.
+6.</a>)</p>
+
+<br clear="all" />
+
+
+<center>
+<a name="Fig_6_2"></a><img src='images/0295-1.jpg' width='250' height='387' alt='FIG. 6.&mdash;GRASP
+
+In the &quot;Grasp&quot; position it is not necessary to go to extremes on the
+backward movement; only so far as is really comfortable. In the forward
+movement the body should come down practically at right angles to the
+hips, but the head should not be allowed to drop forward. The head
+should be kept up, with the elbows back and the eyes looking to the
+front.'  title='FIG. 6.&mdash;GRASP'>
+</center><h4>FIG. 6.&mdash;GRASP</h4>
+<div class="citation">In the &quot;Grasp&quot; position it is not necessary to go to extremes on the
+backward movement; only so far as is really comfortable. In the forward
+movement the body should come down practically at right angles to the
+hips, but the head should not be allowed to drop forward. The head
+should be kept up, with the elbows back and the eyes looking to the
+front.</div>
+
+<p>The body is returned to the upright in the same number of counts, and at
+an unusually slow &quot;One&quot; it is bent as far back as comfortable only from
+the waist, being returned to the upright at &quot;Two.&quot; Care should be taken
+to see that this motion is slow and not jerky. The entire movement
+should be repeated five times.</p>
+
+<p>In the &quot;Grasp&quot; position it is not necessary to go to an extreme on the
+backward movement; only so far as is really comfortable. In the forward
+movement the body should come down practically at right angles to the
+hips, but the head should not be allowed to drop forward. The head
+should be kept up, with the elbows back and the eyes looking to the
+front.</p>
+<br clear="all" />
+
+<h3>HEALTH MAXIMS</h3>
+
+<p>Vacillation and doubt are poison to the nerves.</p>
+
+<p>Fear is the forerunner of illness.</p>
+
+<p>&quot;Eyes in the boat&quot; is as good a maxim at drill as in a shell.</p>
+
+<p>When drinking a glass of water stand erect and take a full breath first;
+then drink with chest out and hips back and head up.</p>
+
+<p>The men who chase the golf-ball don't have to pursue the doctor.</p>
+
+<p>Two hours of outdoor exercise by the master never yet made him
+over-critical of the cook.</p>
+
+<center>
+<a name="Fig_6a_2"></a><img src='images/0296-1.jpg' width='375' height='300' alt='FIG. 6 A.&mdash;FORWARD POSITION OF GRASP'  title='FIG. 6 A.&mdash;FORWARD POSITION OF GRASP'>
+</center><h4>FIG. 6 A.&mdash;FORWARD POSITION OF GRASP</h4>
+
+<p>Nature never punished a man for getting his legs tired. She has punished
+many for getting their nerves exhausted.</p>
+
+<p>The best record in golf is the record she has made of restored health to
+the middle-aged.</p>
+
+<p>See how high you can hold your head and deeply you can breathe whenever
+you are out of doors.</p>
+
+<p>Six to eight glasses of water a day, none with meals, will make you free
+of doctors.</p>
+<br />
+
+<h3>FOOTNOTES:</h3>
+
+<a name='Footnote_2_2'></a><a href='#FNanchor_2_2'>[2]</a><div class='note'><p> On the &quot;Cross&quot; position, the arms should be straight out
+horizontally from the body, with the elbows locked. At the same time
+every resistance should be placed against the head and neck coming
+forward at all. These should be held in exactly the same position as at
+&quot;Attention.&quot; The tendency is either to let the arms bend a little, or to
+let them drop a little below the horizontal, or even to hold them
+slightly above the level.</p></div>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_XII'></a><h2>CHAPTER XII</h2>
+<br />
+
+<h3>GROUP III</h3>
+
+<p>Crawl: (The order is &quot;Crawl. Ready&mdash;Cross. Crawl!&quot;) Assume the &quot;Cross&quot;
+position. The left palm is then turned up, and on a count of &quot;One, two,
+three, four&quot; the left arm is raised and the right arm is lowered
+laterally until at &quot;Four&quot; the right arm should be in a position of
+&quot;Hands,&quot; while the left arm should be extended straight up, with the
+palm to the right. (See <a href="#Fig_7_2">Fig. 7.</a>)</p>
+
+<center>
+<a name="Fig_7_2"></a><img src='images/0297-1.jpg' width='100' height='462' alt='FIG. 7 CRAWL, FIRST POSITION'  title='FIG. 7 CRAWL, FIRST POSITION'>
+</center><h4>FIG. 7 CRAWL, FIRST POSITION</h4>
+
+<center>
+<img src='images/0298-1.jpg' width='328' height='300' alt='CRAWL
+
+In the &quot;Crawl&quot; position it is not necessary, in the beginning of the
+exercise, to slide the hand down the hip any farther than is perfectly
+comfortable. But this distance should be gradually increased, and it
+will be found quite easy to do this as the muscles of the side become
+more and more supple.'  title='CRAWL'>
+</center><h4>CRAWL</h4>
+<div class="citation">In the &quot;Crawl&quot; position it is not necessary, in the beginning of the
+exercise, to slide the hand down the hip any farther than is perfectly
+comfortable. But this distance should be gradually increased, and it
+will be found quite easy to do this as the muscles of the side become
+more and more supple.</div>
+
+
+<p>Then on the count of &quot;One, two, three, four&quot; the body is slowly bent
+sideways from the waist, the right hand slipping down the right leg to
+or beyond the knee, and the left arm bending in a half-circle over the
+head until the fingers touch the right ear. (See <a href="#Fig_8_2">Fig. 8.</a>) At &quot;Four&quot; the
+position of &quot;Cross&quot; is quickly resumed, and at &quot;Two&quot; of the next
+counting the right palm is turned up and the exercise is completed in
+the opposite direction.</p>
+
+<center>
+<a name="Fig_8_2"></a><img src='images/0300-1.jpg' width='125' height='359' alt='FIG. 8 CRAWL, SECOND POSITION'  title='FIG. 8 CRAWL, SECOND POSITION'>
+</center><h4>FIG. 8 CRAWL, SECOND POSITION</h4>
+
+<p>In the &quot;Crawl&quot; position it is not necessary, in the beginning of the
+exercise, to slide the hand down the hip any farther than is perfectly
+comfortable. But this distance should be gradually increased, and it
+will be found quite easy to do this as the muscles of the side become
+more and more supple.</p>
+
+<p>Curl: (The order is &quot;Curl. Ready&mdash;Cross. Curl!&quot;) Assume the &quot;Cross&quot;
+position. In this movement, at &quot;Cross&quot; the feet are spread until the
+heels are about twelve inches apart. The left foot remains stationary,
+the right foot being moved to accomplish this. On a count of &quot;One, two,
+three, four,&quot; at the same time inhaling slowly, the fists and lower
+arms are bent down from the elbows, which are kept pressed back, and the
+fists are slowly curled up into the armpits. This position should be
+reached at &quot;Three,&quot; when the head and shoulders should be forced back
+rather strongly, reaching the limit of motion at &quot;Four.&quot; (See <a href="#Fig_9_2">Fig. 9.</a>)
+Again on the count of &quot;One, two, three, four,&quot; at &quot;One&quot; the arms are
+extended straight forward from the shoulders, with the palms down, and
+exhalation is begun.</p>
+
+<center>
+<a name="Fig_9_2"></a><img src='images/0302-1.jpg' width='321' height='300' alt='FIG. 9. &mdash; CURL
+
+In the &quot;Curl&quot; position the head and shoulders should be thrown well back
+and the fists should go well up into the armpits. Keep the elbows back
+so that the entire thorax is lifted forward and up; at the same time
+take a deep inhalation.'  title='FIG. 9. &mdash; CURL'>
+</center><h4>FIG. 9. &mdash; CURL</h4>
+<div class="citation">In the &quot;Curl&quot; position the head and shoulders should be thrown well back
+and the fists should go well up into the armpits. Keep the elbows back
+so that the entire thorax is lifted forward and up; at the same time
+take a deep inhalation.</div>
+
+<p>At &quot;Two&quot; the arms begin to fall and the body bends forward from the
+waist, head up and eyes front, until, at &quot;Four,&quot; the body has reached
+the limit of motion and the arms have passed the sides and have been
+forced back and up (as the trunk assumes a horizontal position) as far
+as possible. At this point the abdomen should be well drawn in at the
+finish of exhalation.</p>
+
+<p>(Note that in this figure the feet are together, an incorrect position
+for this exercise.) For a third time, on a count of &quot;One, two, three,
+four&quot; the body is straightened, reaching an upright position, with arms
+straight forward at &quot;Three.&quot; &quot;Cross&quot; is assumed at &quot;Four.&quot; As the body
+is straightened from the &quot;Wing&quot; position, a full breath should be taken,
+the lungs being filled, slowly, to the maximum as &quot;Curl&quot; is finally
+reached. This breath should be retained and then exhaled as the &quot;Wing&quot;
+position is taken. Inhale through the nose.</p>
+
+<center>
+<img src='images/0299-1.jpg' width='100' height='417' alt='CRAWL. AT THIS POINT THE RAISED ARM SHOULD BE CURVED OVER
+THE HEAD'  title='CRAWL. AT THIS POINT THE RAISED ARM SHOULD BE CURVED OVER
+THE HEAD'>
+</center><h4>CRAWL. AT THIS POINT THE RAISED ARM SHOULD BE CURVED OVER
+THE HEAD</h4>
+
+<p>The entire movement should be repeated five times.</p>
+
+<p>In the &quot;Curl&quot; position the head and shoulders should be thrown well
+back and the fists should go well up into the armpits. Keep the elbows
+back so that the entire thorax is lifted forward and up; at the same
+time take a deep inhalation.</p>
+
+<p>Crouch: (The order is &quot;Crouch. Ready&mdash;Cross. Crouch!&quot;) Assume the
+&quot;Cross&quot; position. In this movement, at &quot;Cross&quot; the feet are spread until
+the heels are about twelve inches apart. The left foot remains
+stationary, the right foot being moved to accomplish this. On a count of
+&quot;One&quot; the knees are bent, and, with the weight on the toes, the body is
+lowered nearly to the heels, keeping the trunk as nearly erect as
+possible. (See <a href="#Fig_10_2">Fig. 10.</a>)</p>
+
+<center>
+<a name="Fig_10_2"></a><img src='images/0304-1.jpg' width='463' height='300' alt='FIG. 10.&mdash;CROUCH
+
+The &quot;Crouch&quot; is intended for the acquisition of balance and poise, but
+is also good exercise for the legs. The back is kept straight and the
+balance preserved throughout.'  title='FIG. 10.&mdash;CROUCH'>
+</center><h4>FIG. 10.&mdash;CROUCH</h4>
+<div class="citation">The &quot;Crouch&quot; is intended for the acquisition of balance and poise, but
+is also good exercise for the legs. The back is kept straight and the
+balance preserved throughout</div>
+
+<p>This is done at &quot;One,&quot; and at &quot;Two&quot; the upright position is resumed.</p>
+
+<p>The entire movement should be repeated ten times.</p>
+<br />
+
+<p>The &quot;Crouch&quot; position is intended for the acquisition of balance and
+poise; at the same time it is good exercise for the legs. The back
+should be kept straight and the balance preserved as the body goes up
+and down. This will be a little difficult at first, but will soon become
+natural.</p>
+
+<h3>HEALTH MAXIMS</h3>
+
+<p>Worry makes cowards.</p>
+
+<p>Happiness comes from health, not from money.</p>
+
+<p>Co-operation with others is the life of the squad.</p>
+
+<p>Drill is a mental as well as a physical discipline.</p>
+
+<p>Work will take your mind off most of your ills.</p>
+
+<p>Obesity comes from overloading the stomach and underworking the body.</p>
+
+<p>Nine-tenths of the &quot;blues&quot; come from a bad liver and lack of outdoor
+exercise.</p>
+
+<p>Wearing the same weight underclothing the year around will save you a
+lot of colds.</p>
+
+<p>Your nose, not your mouth, was given you to breathe through.</p>
+
+<p>Short shoes and shoes that don't fit cost a lot in the long run.</p>
+
+<p>Blood pressure does not come to the men who walk a lot out of doors;
+instead it looks for those who sit and eat a lot indoors.</p>
+
+<p>Two men in an eight-oared shell may be able to go faster than the other
+six, but they never win the race that way.</p>
+
+
+
+<hr style='width: 65%;' />
+<a name='CHAPTER_XIII'></a><h2>CHAPTER XIII</h2>
+<br />
+
+<h3>GROUP IV</h3>
+
+<p>Wave: (The order is &quot;Wave. Ready&mdash;Cross. Arms up. Wave!&quot;) Assume the
+&quot;Cross&quot; position. The arms are then stretched straight above the head,
+the fingers interlaced and the arms touching the ears. (See <a href="#Fig_11_2">Fig. 11.</a>)</p>
+
+<center>
+<a name="Fig_11_2"></a><img src='images/0306-1.jpg' width='67' height='500' alt='FIG. 11.&mdash;CORRECT POSITION, START OF WAVE'  title='FIG. 11.&mdash;CORRECT POSITION, START OF WAVE'>
+</center><h4>FIG. 11.&mdash;CORRECT POSITION, START OF WAVE</h4>
+
+<p>On a count of &quot;One, two, three, four&quot; a complete circle, of about
+twenty-four inches in diameter, is described with the hands, the body
+bending only at the waist. The trunk should be bent as far backward as
+forward, and as far to one side as to the other. (See <a href="#Fig_12_2">Fig. 12.</a>)</p>
+
+<center>
+<a name="Fig_12_2"></a><img src='images/0305-1.jpg' width='306' height='300' alt='FIG. 12.&mdash;WAVE
+
+In the &quot;Wave&quot; the tendency is to go too far forward and not far enough
+back, the result being an unsymmetrical motion. It is very easy to go
+forward, but more difficult to make the motion to the side and back.
+Care should be taken that the arms are kept squarely against the ears.
+The motion should be like waving the mast of a ship, the hips
+representing the deck and the trunk, head, and arms up to the top of the
+hands, the mast.'  title='FIG. 12.&mdash;WAVE'>
+</center><h4>FIG. 12.&mdash;WAVE</h4>
+<div class="citation">In the &quot;Wave&quot; the tendency is to go too far forward and not far enough
+back, the result being an unsymmetrical motion. It is very easy to go
+forward, but more difficult to make the motion to the side and back.
+Care should be taken that the arms are kept squarely against the ears.
+The motion should be like waving the mast of a ship, the hips
+representing the deck and the trunk, head, and arms up to the top of the
+hands, the mast.</div>
+
+
+<p>The body should be forward at &quot;One,&quot; to the right at &quot;Two,&quot; backward at
+&quot;Three,&quot; and to the left at &quot;Four.&quot; The motion should be steady and not
+in jerks.</p>
+
+<p>At &quot;Reverse&quot; the same movement should be repeated in the opposite
+direction&mdash;i.e. to the left.</p>
+
+<p>As the movement is completed for the fifteenth time the body should be
+brought to an erect position, stretching the arms up as far as possible;
+and at &quot;Rest&quot; the arms should drop slowly, laterally, to a &quot;Hands&quot;
+position. Five circles should be described in each direction.</p>
+
+<p>In the &quot;Wave&quot; the tendency is to go too far forward, and not far enough
+back, the result being an unsymmetrical motion. It is very easy to go
+forward, but more difficult to make the motion to the side and back.
+Care should be taken that the arms are kept squarely against the ears.
+The motion should be like waving the mast of a ship, the hips
+representing the deck, while the trunk, head, and arms up to the top of
+the hands, represent the mast. This movement, like the others, should
+not be extreme at first, but gradually increased after a week or so.</p>
+
+<p>Weave: (The order is &quot;Weave. Ready&mdash;Cross. Weave!&quot;) Assume the &quot;Cross&quot;
+position. In this movement, at &quot;Cross&quot; the feet are spread until the
+heels are about twelve inches apart. The left foot remains stationary,
+the right foot being moved to accomplish this. On a count of &quot;One, two,
+three, four&quot; the body is turned to the left from the hips, the arms
+maintaining the same relation to the shoulders as at &quot;Cross,&quot; until at
+&quot;One&quot; the face is to the left, the right arm pointing straight forward
+(in relation to the feet) and the left arm straight backward. (See <a href="#Fig_13_2">Fig.
+13.</a>)</p>
+
+<center>
+<a name="Fig_13_2"></a><img src='images/0308-1.jpg' width='125' height='341' alt='FIG. 13.&mdash;WEAVE, FIRST POSITION'  title='FIG. 13.&mdash;WEAVE, FIRST POSITION'>
+</center><h4>FIG. 13.&mdash;WEAVE, FIRST POSITION</h4>
+
+<p>At &quot;Two&quot; the body is bent from the waist so that the right arm goes down
+and the left up; and at &quot;Three&quot; the fingers of the right hand touch the
+ground midway between the feet. The left arm should then be pointing
+straight up, with the face still to the left. The right knee must be
+slightly bent to accomplish this position. (See <a href="#Fig_14_2">Fig. 14.</a>)</p>
+
+<center>
+<a name="Fig_14_2"></a><img src='images/0310-1.jpg' width='312' height='300' alt='FIG. 14.&mdash;WEAVE
+
+In the &quot;Weave&quot; care should be taken that the arms and shoulders are kept
+in one line. The turn begins with the arms horizontal until they are
+nearly at right angles to the &quot;Cross&quot; position. Then the knee commences
+to bend and the body bends at the trunk, the hip turning in until the
+finger tips touch the floor. At that time the arms and shoulders should
+still be in the same relative position as at the start&mdash;namely, in
+&quot;Cross&quot; position.'  title='FIG. 14.&mdash;WEAVE'>
+</center><h4>FIG. 14.&mdash;WEAVE</h4>
+<div class="citation">In the &quot;Weave&quot; care should be taken that the arms and shoulders are kept
+in one line. The turn begins with the arms horizontal until they are
+nearly at right angles to the &quot;Cross&quot; position. Then the knee commences
+to bend and the body bends at the trunk, the hip turning in until the
+finger tips touch the floor. At that time the arms and shoulders should
+still be in the same relative position as at the start&mdash;namely, in
+&quot;Cross&quot; position.</div>
+
+<p>At &quot;Four&quot; the position of &quot;Cross&quot; is resumed, and on a count of &quot;One,
+two, three, four&quot; the same movement is repeated, this time with the left
+hand touching the ground. Throughout the exercise care should be taken
+that the arms remain in the same straight line, making no separate
+movement, but changing their position only as the trunk and shoulders
+are moved and carry the arms along. After this exercise has been
+thoroughly mastered, the turning and bending movements made on the
+counts &quot;One&quot; and &quot;Two&quot; should be combined&mdash;<i>i.e.</i>, instead of making the
+entire turn, as described above, turn and bend simultaneously. The
+entire movement should be repeated ten times.</p>
+
+<p>In the &quot;Weave&quot; care should be taken that the arms and shoulders are kept
+in one line. The turn begins with the arms horizontal until they are
+nearly at right angles to the &quot;Cross&quot; position. Then the knee commences
+to flex and the body bends at the trunk, the hip turning in until the
+finger-tips touch the floor. At that time the arms and shoulders should
+still be in the same relative position as at the start&mdash;namely, in
+&quot;Cross&quot; position.</p>
+
+<p>Wing: (The order is &quot;Wing. Ready&mdash;Cross. Arms up. Wing!&quot;) This is a
+finishing exercise consisting of deep breathing and is performed slowly.
+On a count of &quot;One, two, three, four&quot; the arms are raised laterally
+until they are extended straight upward at &quot;One&quot; and a full inhalation
+is reached. (See <a href="#Fig_15_2">Fig. 15.</a>) At &quot;Two&quot; the arms begin to fall forward and
+downward, and the body bends forward from the waist up, and eyes front,
+until, at &quot;Four&quot; the body has reached the limit of motion and the arms
+have passed the sides and have been forced back and up (as the trunk
+assumes a horizontal position) as far as possible. (See <a href="#Fig_15a_2">Fig. 15a.</a>)</p>
+
+<center>
+<a name="Fig_15_2"></a><img src='images/0312-1.jpg' width='316' height='300' alt='FIG. 15.&mdash;WING
+
+In the &quot;Wing&quot; position, which is a final breathing exercise, the breath
+should be taken well in as the arms are raised over the head; then
+exhaled as the body and arms swing forward, with a final crowding out of
+some of the residual air by forcing in the abdomen as the arms are
+raised over the back. Start the inhalation again as the arms come
+forward.'  title='Fig. 15.&mdash;WING'>
+</center><h4>FIG. 15.&mdash;WING</h4>
+<div class="citation">In the &quot;Wing&quot; position, which is a final breathing exercise, the breath
+should be taken well in as the arms are raised over the head; then
+exhaled as the body and arms swing forward, with a final crowding out of
+some of the residual air by forcing in the abdomen as the arms are
+raised over the back. Start the inhalation again as the arms come
+forward.</div>
+
+<center>
+<a name="Fig_15a_2"></a><img src='images/0311-1.jpg' width='200' height='323' alt='FIG. 15A.&mdash;END OF WING'  title='FIG. 15A.&mdash;END OF WING'>
+</center><h4>FIG. 15A.&mdash;END OF WING</h4>
+
+<p>On a count of &quot;One, two, three, four&quot; the body is straightened, reaching
+an upright position, with arms vertically extended, at &quot;Three.&quot; At
+&quot;Four&quot; the arms are lowered to a &quot;Cross&quot; position, but with palms up and
+arms and shoulders forced hard back. Very slow counting is essential to
+the correct execution of this exercise. All air should be forced from
+the lungs as the body bends forward to the &quot;Wing&quot; position, and they
+should be filled to capacity as the body is straightened and the arms
+brought down. Inhale through the nose. The entire movement should be
+repeated five times.</p>
+
+<h3>HEALTH MAXIMS</h3>
+
+<p>Preparedness is nine-tenths physical strength and endurance.</p>
+
+<p>If you take more food than the digestion can handle, you not only tire
+the stomach, but the whole system.</p>
+
+<p>Envy, jealousy, and wrath will ruin any digestion.</p>
+
+<p>You'll never get the gout from walking.</p>
+
+<p>Tennis up to the thirties, but golf after forty.</p>
+
+<p>Tight shoes have sent many a man to bed with a cold.</p>
+
+<p>Leg weariness never yet produced brain fag.</p>
+
+<p>Whenever you walk, stand up, with chin in, hips back, and chest out,
+and think how tall you are.</p>
+
+<p>Courage and concentration will conquer most obstacles.</p>
+
+<p>The hurry of half a squad never brought the whole troop home.</p>
+
+<p>The army must have sound lungs and a good stomach quite as much as arms
+and ammunition.</p>
+<br>
+<br>
+<br>
+<hr class="full" noshade>
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+The Project Gutenberg eBook, Keeping Fit All the Way, by Walter Camp
+
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  You may copy it, give it away or
+re-use it under the terms of the Project Gutenberg License included
+with this eBook or online at www.gutenberg.org
+
+
+
+
+
+Title: Keeping Fit All the Way
+
+Author: Walter Camp
+
+Release Date: October 1, 2004  [eBook #13574]
+
+Language: English
+
+Character set encoding: ISO-646-US (US-ASCII)
+
+
+***START OF THE PROJECT GUTENBERG EBOOK KEEPING FIT ALL THE WAY***
+
+
+E-text prepared by Juliet Sutherland and the Project Gutenberg Online
+Distributed Proofreading Team
+
+
+
+Note: Project Gutenberg also has an HTML version of this
+      file which includes the original illustrations.
+      See 13574-h.htm or 13574-h.zip:
+      (https://www.gutenberg.org/dirs/1/3/5/7/13574/13574-h/13574-h.htm)
+      or
+      (https://www.gutenberg.org/dirs/1/3/5/7/13574/13574-h.zip)
+
+
+
+
+
+KEEPING FIT ALL THE WAY
+
+How to Obtain and Maintain Health, Strength and Efficiency
+
+by
+
+WALTER CAMP
+
+Illustrated with Many Photographs Taken under the Direction of the
+Author
+
+1919
+
+
+
+
+
+
+
+[Illustration: THREE PIONEERS IN SENIOR SERVICE WORK
+
+Left to right: Colonel Ullman, President, Chamber of Commerce, New
+Haven, Connecticut; Ex-President William H. Taft, and Walter Camp.]
+
+
+
+
+TABLE OF CONTENTS
+
+INTRODUCTION
+AN AMERICAN CITIZEN'S CREED
+PART I.  KEEPING FIT ALL THE WAY
+  CHAPTER I
+  CHAPTER II
+  CHAPTER III
+  CHAPTER IV
+  CHAPTER V
+  CHAPTER VI
+
+PART II. THE DAILY DOZEN
+  CHAPTER VII
+  CHAPTER VIII
+  CHAPTER IX
+  CHAPTER X
+  CHAPTER XI
+  CHAPTER XII
+  CHAPTER XIII
+
+
+
+
+
+INTRODUCTION
+
+
+The number of men who "keep fit" in this country has been surprisingly
+few, while the number of those who have made good resolutions about
+keeping fit is astonishingly large. Reflection upon this fact has
+convinced the writer that the reason for this state of affairs lies
+partly in our inability to visualize the conditions and our failure to
+impress upon all men the necessity of physical exercise. Still more,
+however, does it rest upon our failure to make a scientific study of
+reducing all the variety of proposals to some standard of exceeding
+simplicity. Present systems have not produced results, no matter what
+the reason. Hence this book with its review of the situation and its
+final practical conclusions.
+
+
+
+
+AN AMERICAN CITIZEN'S CREED
+
+
+I believe that a nation should be made up of people who individually
+possess clean, strong bodies and pure minds; who have respect for their
+own rights and the rights of others and possess the courage and strength
+to redress wrongs; and, finally, in whom self-consciousness is
+sufficiently powerful to preserve these qualities. I believe in
+education, patriotism, justice, and loyalty. I believe in civil and
+religious liberty and in freedom of thought and speech. I believe in
+chivalry that protects the weak and preserves veneration and love for
+parents, and in the physical strength that makes that chivalry
+effective. I believe in that clear thinking and straight speaking which
+conquers envy, slander, and fear. I believe in the trilogy of faith,
+hope, and charity, and in the dignity of labor; finally, I believe that
+through these and education true democracy may come to the world.
+
+
+
+
+Part I
+
+
+
+
+KEEPING FIT ALL THE WAY
+
+
+
+
+CHAPTER I
+
+
+It has long been a startling fact regarding Americans that so soon as
+their school-days were over they largely abandoned athletics; until, in
+middle life, finding that they had been controverting the laws of
+nature, they took up golf or some other form of physical exercise.
+
+The result of such a custom has been to lower the physical tone of the
+race. Golf is a fine form of exercise, but in an exceedingly mild way.
+No one claims that it will build up atrophied muscles nor, played in the
+ordinary way, that it will induce deep breathing; nor, except in warm
+weather, that it will produce any large amount of skin action. Hence it
+is easy to imagine the condition of the man who at the end of his
+'teens gave up athletics, and then did nothing of a physically exacting
+nature until he took up golf. Now if in addition to his pastime and
+relaxation he will do something in the way of setting-up exercises to
+open up his chest and make his carriage erect, thus enabling his heart
+and lungs to have a better chance, he will more than double the
+advantages coming from his golf. He will then walk more briskly and will
+gain very much in physical condition.
+
+
+NATURE A HARD MISTRESS
+
+One thing that our middle-aged men, and in fact many of us who have not
+yet reached that way mark, have entirely forgotten is that Nature is
+very chary of her favors. Our primal mother is just and kind, but she
+has little use for the man who neglects her laws. When a man earns his
+bread by the sweat of his brow she maintains him in good physical
+condition. When he rides in a motor-car instead of walking she
+atrophies the muscles of his legs, hangs a weight of fat around his
+middle, and labels him "out of the running." If he persists in eating
+and not physically exerting himself, she finally concludes that he is
+cumbering the earth, and she takes him off with Bright's or diabetes. It
+does not do him any good to tell her that he was too busy to walk and so
+had to ride, or that he had no time for exercising; she simply pushes
+him off to make way for a better man.
+
+
+THE VICIOUS CIRCLE
+
+Nature has given man two ways (outside of the action of the bowels) of
+getting rid of impurities, one by means of the skin and the other by
+means of the kidneys. It is like a motor-car with two cylinders. If one
+stops the other will run on for a time, but its wear is increased. When
+a man stops exercising and ceases to carry off by means of his skin some
+of these impurities, he throws an additional load on his kidneys. When
+a man goes without exercise and begins to accumulate fat, that fat
+gradually deposits itself and not alone about the waist; it invades the
+muscular tissue all over his body even to his heart. As this
+accumulation grows there come with it a muscular slackness and a
+disinclination to exercise. The man is carrying greater weight and with
+less muscular strength to do it. No wonder that when he tries to
+exercise he gets tired. He is out of condition. Hence he begins to
+revolve in a vicious circle. He knows that he needs exercise to help
+take off the fat, but exercise tires him so much, on account of the fat,
+that he becomes exhausted; usually he gives it up and lets himself drift
+again. As his abdomen becomes more pendulous his legs grow less active.
+As his energy wanes his carriage becomes more slack. He shambles along
+as best he can, if he is positively obliged to walk. His feet trouble
+him. Altogether he is only comfortable when riding. When he has reached
+this state the insurance companies regard him as a poor risk, and
+instead of enjoying the allotted threescore and ten years of real life
+he falls short by a decade; and even then the last ten years are but
+"labor and sorrow."
+
+
+AS THE YEARS GO ON
+
+The first thing that a man begins to lose through the inroads of age is
+his resistive power. He may seem in perfect health so long as there is
+no special change of conditions, but when he is placed in a position
+where he needs his resistive forces to throw off disease, he finds that
+he cannot command them.
+
+Still another change is continually taking place; as the man goes on in
+life, little by little the control of his muscles leaves him. Instead of
+running about as does the youth, recklessly and with never a thought of
+being tired, he begins to favor himself by walking in the easiest
+possible way, until soon he is balancing on one foot and then tilting
+forward on the other, making no muscular effort and preferring the
+motor-car or the trolley whenever it is at hand. As an inevitable
+result, some of the muscles atrophy, and even those that do not
+deteriorate speedily discover that they have no master, and they act
+when and how they please.
+
+The man who is continually giving orders to subordinates and having
+other men do things for him, soon finds that he is unable to accomplish
+things for himself; then, if he is thrown on his own resources, he is
+helpless. Take a group of men, executives, who for a dozen years have
+been ordering other men about instead of obeying orders, and you will
+find that for the most part these captains of industry have lost 50 per
+cent. of their muscular control. On the other hand, the man who is
+taking orders retains command over all his muscles, for he is daily and
+hourly training them to instant obedience. A group of privates will snap
+into "attention" at the word of command with splendid muscular control;
+the same number of officers would find great difficulty in doing this.
+Now as the man loses muscular control he loses poise and carriage. His
+head rolls about in a slack way on his neck, and has a tendency to drop
+forward; the muscles of the neck and the upper part of the back grow
+soft from lack of use and control and he begins to become
+round-shouldered; his chest falls in as the shoulders come forward and
+the chest cavity is reduced. This means a gradual cramping of lungs,
+heart, and stomach.
+
+By way of compensation he lets out a hole or two in his belt and starts
+in to carry more weight there. In other words, he exchanges muscle for
+fat, and as the fat increases he has less and less muscular strength to
+carry it. It is as though in a motor-car one added hundreds of pounds of
+weight to the body and reduced the horse-power of the engine. Pretty
+soon the man becomes so heavy around the waist that he notices his
+discomfort, and it produces exhaustion; now he becomes more and more
+averse to exercise, and the facia, or fat, having the better of the
+battle, begins to penetrate even the fiber of the muscles.
+
+
+THE REMEDY
+
+The heart is a muscle, like all the others in the body, and fat may
+accumulate there. When this condition comes about the man is perforce
+obliged to be careful, for the heart muscle has lost its strength. As
+stated, the situation becomes a vicious circle: as the man adds fat he
+becomes more and more averse to exercise, and the less he exercises the
+fatter he gets. And yet all this can be prevented; nor is it necessary
+to take up any violent system of training, or to engage in tremendous
+gymnastic exercise. If the patient is willing to take reasonable
+physical training along scientific lines, a few hours a week will keep
+him in respectable shape, so that he may preserve not only his figure,
+but also his activity.
+
+It should be remembered that all the members of the body partake of the
+slackness that is apparent externally. Thus organs that should be active
+in changing fat into energy lose their tone, and with that goes their
+ability to carry on their proper functions. The best work of the man
+himself is co-ordinated with the proper performance of the bodily
+activities. Growth and strength depend upon and react upon the tissues,
+and while this process is less active as age comes on, it can be
+stimulated to the great advantage of both mind and body.
+
+
+WHAT WORRY DOES
+
+Every man who has reached a high place in his community or who has
+become a leader of note knows that executive work has a tremendous
+effect upon the nerves and body. If the man becomes run-down the
+smallest decision gives him difficulty; it seems weighted with enormous
+possibilities of disaster. A problem, which under normal conditions he
+would turn over with equanimity to his assistant, takes on, in his
+nervous state, a seriousness that leads to hours of worry. And yet if he
+goes away on a vacation he returns to find that nine-tenths of these
+troublesome things have been well taken care of during his absence.
+Moreover, now that he has come back in a state of physical health and
+with nerves that are normal, he sees that these awful problems were
+simply exaggerated in his own mind by his overwrought physical
+condition.
+
+Few people realize the effect of worry upon the digestion.
+
+An experiment was once tried upon a cat, which was fed a dish of milk,
+stroked until it purred, and played with for half an hour. The animal
+was then killed and the stomach examined; the milk was perfectly
+digested. Another cat was taken and given a similar saucer of milk; then
+its fur was rubbed the wrong way and it was teased and annoyed as much
+as possible for half an hour. Upon examining the stomach of the second
+cat it was found that not a step in the process of digestion had taken
+place.
+
+
+AMERICANITIS
+
+It is wise to study the condition that we might almost call
+"Americanitis." The American youth, as shown in the Olympic games, is
+not only a match in speed, strength, and stamina for the youth of other
+nations, but when it comes to the individual specialist even then the
+American-trained boy is his superior. We smash records regularly. We
+have been doing this for a decade with hardly a break. Even those who
+criticize our tendency to develop individuals are obliged to admit that
+this continual advance in athletic prowess fosters the spirit of
+emulation among the masses. Moreover, we are improving in the way of
+distributing our efforts, and more and more men in schools and colleges
+come out for physical training and development. We have not by any means
+perfected the system, but it is on the way. Supplementing this general
+athletic development comes now the introduction into the curriculum of
+military drill.
+
+Finally compulsory military education or at least the compulsory
+physical part of it, throughout the country will set up the youth of the
+coming race in a way hitherto unthought of. It is safe to say that the
+next decade will see our youth, and men up to the age of forty, in far
+better physical condition than is the case to-day.
+
+
+THE PRICE OF SUCCESS
+
+The men of this country, with their forcefulness and their ambition,
+their stern desire to succeed quickly and to work furiously if necessary
+to obtain that success, are apt to forget that Nature meant man to earn
+his bread by the sweat of his brow; and that just so far as he departs
+from this primal method of supporting himself and his family he must pay
+toll. Almost before he realizes it the American youth is a staid man of
+business. Only yesterday he was a boy at play, and to-day he finds
+himself known by his first name or nickname only to a few old classmates
+whom he sees at his college reunions. He is Judge This or Honorable
+That. He has had no time to realize that somewhere he has lost fifteen
+or twenty years in this wild rush for fortune and fame. Now in some
+hour of enforced reflection during a temporary illness he begins to
+count the cost, to think how little he has in common with that growing
+boy of his. But still he does no more than wish that he might have more
+time for play and could see his way to longer and less interrupted
+vacations. Perhaps on his next period of relaxation he plunges into an
+orgy of physical exercise--plays to the point of exhaustion--enjoys it,
+too, and sleeps like a log. Oh, this is the life once more!
+
+When he returns to town he determines to take more time for exercise; he
+will keep up his tennis or golf. But once back at work, he must make up
+for lost time. He returns with an improved appetite and he indulges it.
+Soon his vacation benefits have worn off, together with his vacation
+tan. The muscles slacken again, the waist-line increases. He feels a
+little remorse over the way he has broken his good resolutions, but of
+course he cannot neglect his business. Then, after a hard week, followed
+by some carelessness or exposure, he thinks that he has the grip or a
+cold. He is lucky if he stays at home and calls in his physician. He
+does not pick up. Now, for the first time, he hears from the doctor
+words that he has caught occasionally about men far older than
+himself--"blood pressure." But he he is under fifty! The doctor says he
+must go slower. Now begins a dreary round indeed! He has never learned
+to go slow! He is an old man at fifty. If lucky, he has made money. But
+what is the price? He has found precious little fun in those fifteen or
+twenty years since he was a boy. Of course he has had his high living,
+his motor, his late hours. His cigars have been good, but he has never
+enjoyed them so much as he did the old pipe at camp. His dinners and
+late suppers can't compare with the fish and bacon of the woods.
+
+What a fool he has been!
+
+Perhaps he has caught himself in time. If so he is in luck and Nature
+may partially forgive him and give him a chance to "come back." He is
+well scared and he means to be good. But the scare wears off, and then,
+too, "business" presses him on again. And finally, still well this side
+of sixty, perhaps, Nature taps him on the shoulder and says, "Stop!"
+
+"But," he pleads, "I'll be good!"
+
+"You are in the way," she replies, "and the sooner you make place for
+wiser men the better I shall have my work done."
+
+But it is not alone the business world that is full of these untimely
+breakdowns. We lose many a man in the professional ranks with ten years
+of his best work before him, the man of ripened intellect, with his
+store of reading and experience--stopped oftentimes in the very midst of
+that masterpiece whose volumes would be read by future generations.
+
+Executives whose value to corporations is increasing in a compound
+degree suddenly receive notice that the continually bent bow is
+cracking; almost immediately they lose their ambition and initiative,
+they become prematurely aged. These are indeed expensive losses!
+
+And all this could be saved at an expenditure of a few paltry hours a
+week devoted to the repair of the physical man; given that and we may
+safely promise that he shall round out the full measure of his mental
+labors.
+
+The men of this country are going the pace at a far more reckless rate
+than that of any other nation. Philosophers like Prof. Irving Fisher are
+sounding the warning. Shall we heed it?
+
+
+
+
+CHAPTER II
+
+
+When Dr. D.A. Sargent, of Harvard University, makes the charge that,
+"More than one-half of the male population between the ages of eighteen
+and forty-five years are unable to meet the health requirements of
+military service, and that, of the largest and strongest of our country
+folk pouring into our cities, barely one of their descendants ever
+attains to the third generation," it becomes a pretty serious charge. We
+are already familiar with the forgetfulness of physical condition by men
+over forty, but we had prided ourselves considerably over the belief
+that the majority of our youth would compare favorably with those of
+other countries. When one comes to sift the statement, he should
+remember that many disabilities for which the military examiners might
+reject a man are not so serious, after all, and that nothing has been
+said about the splendid physique of the large number of men who are
+accepted.
+
+The writer visited recently many of the training-camps, both military
+and naval; and when he came away he was quite prepared to agree with
+those who praise the flower of the flock as being superior to that they
+have seen on the other side. The point is that Doctor Sargent is
+absolutely right in asserting that we ought not to have had so many
+rejections. It is time for us to realize that a man who is out of
+balance physically should be looked after. Moreover, men should not
+become out of balance. The truth of the matter is that our mechanical
+devices have gone so far toward taking the place of manual labor that we
+only have one line of physical development--our athletic sports. If,
+therefore, these are not made broad enough and thorough enough and
+accessible enough, we are likely to have just what is happening
+now--namely, a slump when it comes to measuring up to the standard
+instituted by the military authorities.
+
+Our young men do flock to the cities and city life means crowded
+conditions, lack of outdoor exercises, vitiated atmosphere, and a
+minimum of sunshine and of the other elements that go to perfecting and
+keeping up a robust and enduring physique.
+
+
+THE VALUE OF EXERCISE
+
+Now exercise is the most important factor toward counteracting these
+unnatural conditions. Air, bathing, and diet aid, but we must have
+exercise in order to get the energetic contraction of the larger muscles
+of the body which goes so far toward regulating the physical tone. We
+must have what are called compensatory exercises, beginning as far down
+as the grammar-schools and continuing right through the universities and
+professional schools into general business and civic life. This war has
+opened our eyes; it should be a warning, and it ought to result in a far
+broader comprehension of what physical condition and physical education
+really mean. It is in this way only that we can meet the demands of
+modern civilization without an accompanying deterioration of the
+physical condition of our people. No one has set a finer example in this
+respect than President Wilson himself, who, realizing the enormous
+strain that was coming upon him, has systematically and conscientiously
+prepared for it. Early every morning, long before most Washingtonians
+are so much as turning over for their pre-getting-up nap, the President
+is out and off around the golf-course. Also Doctor Grayson has prepared
+a system of exercises for his use when outdoor work is impossible.
+
+
+PREPARING FOR EMERGENCIES
+
+In the summer of 1917 several members of the Cabinet formed themselves
+into a club, with other prominent officials in Washington, and kept
+themselves fit throughout the season by consistent morning exercise,
+four days a week. So far so good, only we should have realized more than
+a year ago the strain that was coming upon our men and taken measures
+to meet it, as Germany did. Dr. William C. Woodward, who is chairman of
+the District Police Board in Washington, did not overstate the matter
+when he said that the draft officers were weary, that the strain had
+begun to threaten their efficiency, and that they were thoroughly
+undermining their bodies in the effort to accomplish their tremendous
+task. Every community has seen the same thing happen, and several of
+them can agree with Doctor Woodward that this has come close to being a
+really serious business calamity throughout the country. All these men
+should have been prepared by thirty or sixty days of physical training
+for this extra strain.
+
+Again, the Equitable Life Assurance Society, in its September Bulletin,
+calls attention to the fact that, out of approximately 1,300,000 men who
+volunteered for the army and navy, only 448,859 were acceptable.
+Furthermore, the Equitable notes that these physical impairments not
+only will not correct themselves, but that they will get worse, and that
+a large percentage of our vast horde of physically sub-standard,
+low-priced men will drift into sickness and meet premature death because
+their power to resist disease is rapidly declining. The Equitable calls,
+on this convincing evidence, for a thorough and permanent system of
+health education in our schools, saying: "With all of our wealth and
+intelligence and scientific knowledge in the field of health
+conservation, we are allowing a large proportion of our children to pass
+out of the schools into adult life physically below par." The Equitable
+concludes with the remark: "Some day we will give all American school
+children thorough physical training and health education. Why not
+commence now?"
+
+
+FROM A FAMOUS PHYSICIAN'S NOTE-BOOK
+
+Dr. S. Weir Mitchell says:
+
+     All classes of men who use the brain severely, and who have
+     also--and this is important--seasons of excessive anxiety or grave
+     responsibility, are subject to the same form of disease; and this
+     is why, I presume, that I, as well as others who are accustomed to
+     encounter nervous disorders, have met with numerous instances of
+     nervous exhaustion among merchants and manufacturers.
+
+     My note-books seem to show that manufacturers and certain classes
+     of railway officials are the most liable to suffer from neural
+     exhaustion. Next to these come merchants in general, brokers, etc.;
+     then, less frequently, clergymen; still less often, lawyers; and,
+     more rarely, doctors; while distressing cases are apt to occur
+     among the overschooled young of both sexes.
+
+     Here is a day's list:
+
+     Charles Page Bryan, former ambassador to Japan, died in Washington
+     of heart failure at the age of sixty-one.
+
+     Judge Arthur E. Burr, Judge of Probate for Suffolk County, dropped
+     dead in the court-house at the age of forty-eight.
+
+     Hiram Merrick Kirk, Municipal Court Justice, New York, died in the
+     forty-seventh year of his age.
+
+     Lieut. William T. Gleason dropped dead in the railroad station,
+     Salt Lake City, as he stepped from a railroad train, at the age of
+     forty.
+
+Indeed, it is not only the men of military age who drop off under this
+strain, but the very vital strong men behind the lines.
+
+
+THE ROAD TO EFFICIENCY
+
+It is an extraordinary thing that the people in this country, many of
+them coming from the most vigorous ancestry, should be willing to
+compress all their athletic enthusiasm into a very small period of their
+school and college life, and then to forget to take any exercise (except
+vicariously) until warned, sometime after forty, that Nature will exact
+a price for such folly. It is certainly a puzzle to understand how men
+can willingly slip into fatness and flabbiness or nervous indigestion,
+forget entirely what a pleasure physical vigor is, fold their hands
+contentedly, with the statement that they haven't time for physical
+culture, and so, gradually, by way of the motor-car and the
+dinner-table, slide into physical decadence and a morbid condition of
+mind and body. And yet three or four hours a week, less than an hour a
+day, with the assistance of fresh air and water, and within a sixty-or
+ninety-day period, will start these people on the road to recovered
+health and vigor. All that is necessary is to get the proper action of
+the lungs, of the heart, and of the skin, and, finally, of the
+digestion; then the results will follow fast.
+
+
+A WINTER VACATION
+
+The first time a good conservative New England business or professional
+man, who has worked hard all his life and who has attained a commanding
+position in the community, determines to break away and take a vacation
+in the winter--a thing he has heard about and sometimes wondered how
+other people could manage to do it--he meets with the surprise of his
+life. After boarding a train and traveling for twenty-four hours toward
+the South and sunshine, he begins to lose a little the feeling that he
+is playing "hookey" and is liable to be dragged home and birched. But he
+does wonder a little whether he won't have hard work in finding somebody
+to play with him. When, however, he disembarks from his train at his
+destination--we will say Pinehurst--he has already begun to realize,
+through noting the other bags of golf-clubs on the train, that possibly
+he will be able to get some partners. When he arrives at the hotel,
+although it is early breakfast-time, he is astounded at the number of
+people there, and he is inclined to think that he has happened upon an
+unusual week or that this is the one place in the South where golfers
+congregate.
+
+By the time he has spent a day or two there and has found that, in spite
+of the three courses open, it is wise to post his time the day before or
+he is likely to kick his heels around the first tee for a couple of
+hours before he can get away, and when he looks over the crowded
+dining-room at night--well, he comes to the conclusion that most of the
+school have deserted and are playing truant, too!
+
+
+THE GOSPEL OF FRESH AIR
+
+A generation ago the people who preached the good gospel of fresh air
+were still viewed askance, although the new doctrine had begun to make
+some impression. The early settlers in this country lived an outdoor
+life perforce, and undoubtedly found all the excitement of a football
+game in fighting the Indians; consequently, they attained proper
+physical development. The descendants of these settlers still retained a
+good deal of the outdoor habit, but in the third generation the actual
+drift city-ward began. This meant the absence of incentives to outdoor
+exercise, so far as life and the pursuit of happiness were concerned.
+Hence, it became necessary to preach the gospel of fresh air.
+
+"Oh, the joy with which the air is rife," sang Adams Lindsay Gordon, one
+of the early preachers of this doctrine, and to-day thousands and tens
+of thousands are appreciating the truth of the saying. Not alone the boy
+at school or college with his football, baseball, and rowing, but the
+middle-aged man with his golf and tennis, and the old man tramping
+through the woods with the rod and gun, as he used to do thirty years
+ago, and as he will do to the end--all these know what fresh air means.
+Sunshine, through the medium of golf, has come to the life of thousands
+of middle-aged wrecks formerly tied to an office chair. No one can
+estimate the number of lives, growing aged by confinement in close
+rooms, by lack of exercise, and by the want of cheerful interest in
+something beside the amassing of dollars and cents, that have been saved
+and rendered happy through the introduction of this grand sport whose
+courses now dot the country from Maine to California, from the top of
+Michigan to the end of Florida.
+
+Twenty years ago in this country a man who came to his office in a golf
+suit would have been regarded as demented, to say the least. To-day the
+head of the house in many a large business refuses to permit anything to
+interfere with his Saturday on the links. And this means that he and all
+the officers in the departments under him, instead of viewing with
+concern the interest of the men in outdoor sports--their devotion to
+baseball and football, to tennis, golf, and track athletics--are glad
+and willing that the great outdoors should have a real place in their
+lives. It is good business policy.
+
+Something must make up to the later generations for the loss of the
+open air and outdoor work which the exigencies of the olden times
+demanded of our ancestors, and that something has come in the shape of
+physical exercise. But golf and long vacations are for the comparatively
+rich. They are makeshifts rendered possible only by circumstances.
+
+
+UNLEARNED LESSONS
+
+If a man determined, because his horse or his dog showed exceptional
+intelligence, that he would endeavor to develop that intelligence by
+setting the animal at mental tasks, and so gave it only the exercise
+that would come from moving about the room, and no fresh air or
+sunshine, no road-work or hunting--well, we are all quite familiar with
+what the result would be.
+
+If a parent had a child who showed unusual mental precocity and
+thereupon forced the brain of that child, with no outdoors, no fresh
+air, no sunshine, and even to late hours, we all recognize that such
+action would be criminal. Yet probably 50 per cent, of our best
+executives, in their efforts to aid in the present emergency, are doing
+just what we are ready to condemn in the hypothetical cases given above.
+Some of these men, while still able to whip up their will into going on
+from day to day with the same exhausting program, finally conclude that
+unless they take a vacation they are going to break down. The doctor
+tells them so and they know it. Whereupon they rush off for a week or
+ten days; some of them enter upon an orgy of exercise, others relax into
+a somnolent state of lying around and thanking their stars that they can
+rest at last. They certainly do feel better and do improve, but they
+come back to work merely to begin the same old vicious round. They have
+had their lesson, but they have not learned it.
+
+
+
+
+CHAPTER III
+
+
+This is a young nation. It began with the great gods of Life, Liberty,
+and the Pursuit of Happiness. And it fought a good fight in the War of
+Independence for Freedom and Equality. Then came the lesser gods of
+material success. They broke the nation apart. But it survived. Since
+the Civil War we have grown rich and fat, flaccid and spineless. We are
+like a great, careless boy with a rich father; our crops and material
+resources symbolize the rich father who is able to pay for all his son's
+foolishness. And so the youth has never stopped to think. But underneath
+that careless exterior there are muscle and character. For what is the
+history of Youth? If the youth is to become a real man he cannot be
+curbed to the extent of forgetting courage in an excess of caution. And
+the rush of our youth to the service showed this.
+
+
+THE SPIRIT OF YOUTH
+
+An Englishman once writing of the tendency of the elders to blot out all
+the fire of youth with restrictive legislation, said, "It is a fearful
+responsibility to be young, and none can bear it like their elders." How
+can a youth whose blood is warm within sit like his grandsire carved in
+alabaster? He cannot and he will not, and that is the salvation of the
+race. It is the old story of the stag in the herd. He will see no other
+usurp his rights until he is too old to have any.
+
+Let me tell you something of the history of these attempts by the elders
+to curb the everlasting spirit of youth. At one time they would have
+eliminated all the sports. But we didn't let croquet become the national
+game! You ask what this nation of ours will become, and in reply I ask
+you what will you make of your boys?
+
+Statisticians tell us that 90 per cent. of the men who go into business
+fail. Do you want your boy to fold his hands and say that because the
+chances are against him he will not try at all?
+
+Are you going to let him get such a maximum of old man's caution that he
+reduces to a minimum the young man's courage?
+
+Make him strong and well, just as you wish the nation to be strong and
+sound. There will always be plenty of middle-aged failures to preach
+caution.
+
+Teach your boy fair play and may the best man win.
+
+Teach him that the true sportsman "boasts little, crows gently when in
+luck, puts up, pays up, and shuts up when beaten"; that he should be
+strong in order to protect his country. A boy may over-emphasize his
+sports, but he will get over that. They tell us about the good old times
+when boys at college spent all their time in study and loved one
+another. There never were any such times. The town-and-gown riots took
+the place of sports, that's all.
+
+
+ECONOMIC LOSSES
+
+We are all of us very much interested in the life of an automobile tire,
+and it seems to speak to us in terms we can readily understand. But only
+the particularly wise and successful men of our generation know and
+appreciate how valuable the life of a man is when expressed in those
+same terms of good hard dollars. Many manufacturers in the last two or
+three years have awakened to the fact that when, they put in a man and
+he stayed with them only two or three months, or even, in the case of
+executives, two or three years and then dropped out, either to go
+elsewhere or on account of ill health, it was a very distinct loss. In
+other words, they had put a certain investment into the man and that
+investment should have been growing more valuable to them all the time.
+
+Germany's General Staff, previous to this war, was working overtime,
+just as our Cabinet and National Board of Defense are doing now--namely,
+till midnight and beyond. But the German General Staff was taken out
+into the Thiergarten in the morning for from one to two hours of
+exercise as a beginning of the day.
+
+It therefore sifts itself down to this: If we had an ordnance officer
+who fired a gun, that was tested for but two hundred rounds without
+heating, five hundred times and thus cracked it, he would probably be
+discharged. If the superintendent in a factory doubled the number of
+hours he was running his automatic machinery, and instead of doubling
+the amount of oil actually cut it in half and thus ruined the machines,
+he would be regarded as a fool. Yet we are letting our men, high in
+executive positions, heads of departments in the government, and leaders
+of manufacturing, transportation, and commercial interests, do this very
+thing. Is it possible that we regard them as less valuable to us in this
+emergency than machines and guns, that we should burn them out for lack
+of lubricant and rest or physical conservation?
+
+
+WARNING EXAMPLES
+
+A railroad president not long ago said that he had not the time to take
+exercise or rest, that his salary was fifty thousand dollars a year, and
+that his company had just given him a bonus of fifty thousand; hence he
+could not shirk his responsibilities. He paid the full measure and was
+buried in six months from the time of the warning. In one issue of the
+New York _Evening Post_ the following deaths were noted:
+
+President Hyde, formerly of Bowdoin, fifty-nine years of age. Capt.
+Volney Chase, of the Navy, fifty-six years of age. Capt. Campbell
+Babcock, fifty years old. Colonel Deshon, fifty-three years old.
+
+Our Cabinet officers and executives and the members of the Council of
+National Defense are likely to forget, in the excess of their patriotism
+and loyalty, that there is one edict higher than that of the greatest
+government in the world. When Nature gives an order there is no appeal
+to a higher court, and the excuse that a man has not the time to obey,
+or is doing something that his country most urgently needs, has no
+weight in that court. When Nature touches a man on the shoulder and
+says, "Stop!" he stops. The penalty of frayed nerves, overworked brains,
+and underworked bodies is failure of body and mind. The premonitory
+symptoms are irritability, quarreling, depression, fierceness and
+inefficiency of effort, and finally complete breakdown. Three to four
+hours a week physical exercise under a scientifically tested plan and
+arrangement will keep these men fit. Is the price in this emergency too
+high to pay?
+
+
+PHYSICAL FITNESS A VITAL FACT
+
+Up to the time when this world conflagration started, a man's physical
+fitness was merely a matter of individual interest. The general health
+of the community was important, but that fact was not sufficiently
+pressing to do much more than attract the attention of the health
+boards, and perhaps a few recently organized and semi-philanthropic
+bodies. But suddenly there flamed out a war in Europe, and at once the
+countries involved found that upon the physical fitness of the people
+would depend their lives and freedom. It was no longer an academic
+question. It became an immediate and vital fact.
+
+In September of 1914 the writer placed the following suggestion on the
+top of his syndicate athletic article:
+
+    AMERICANS AWAKE!
+
+    Guard your shores and train your men,
+      Teach your growing youth to fight;
+    Make your plans ere once again
+      Ships of foes appear in sight.
+
+    Teach new arts until you hold
+      In your bounds all things you need.
+    Then you can't be bought or sold;
+      From commercial bonds be freed!
+
+    If Manhattan rich you'd save,
+      If your western Golden Gate--
+    Train a field force, rule the wave.
+      Every day you're tempting fate!
+
+    Build the ships and train to arms,
+      Make your millions fighting strength
+    That shall frighten war's alarms
+      Ere they reach a challenge length.
+
+He was immediately assailed as a militarist, and yet, had we but taken
+those preparatory steps, millions of lives might have been saved.
+
+
+
+
+CHAPTER IV
+
+
+And thus we approach one of the problems which this book is designed to
+solve. There are eight million men in this country between the ages of
+forty-five and sixty-four. Probably we may count upon another million
+from the men of sixty-four to seventy who would be "prospects," as the
+mining-men say. These men represent nine-tenths of the financial and
+executive strength of the United States.
+
+
+THE SENIOR SERVICE CORPS
+
+When I started the experiment of the Senior Service Corps at New Haven,
+in the spring of 1917, all my men were over forty-five, and several of
+them had passed the seventy mark; yet all found increased health and
+efficiency from the prescribed regime. There was a distinct gain, not
+only in health, but in spirits and in temper. Nerves that had been at
+high tension relaxed to normal. Effort that had seemed exhaustive became
+pleasurable. The ordinary problems of business or finance, once so apt
+to be vexatious, lost their power to produce worry. In fact, these men
+had renewed their youth; they had altered the horizon-line of advancing
+age, across which only clouds of doubt and apprehension could be seen,
+to that of youth, radiant with the sunshine of hope and the promise of
+accomplishment.
+
+[Illustration: INITIAL HIKE OF FIRST SENIOR SERVICE CORPS]
+
+This war has started some new thoughts and has given emphasis to others
+that may not be new but which have never been forced home. One of these
+is the value of physical efficiency. A social scientist said some twenty
+years ago that the "greatest nation of the future would be the one which
+could send the most men to the top of the Matterhorn." Nations now
+realize that in such a time as this all men up to forty may be required
+for the firing-line; and this means that all the men from forty to
+seventy must be rendered especially efficient and physically fit in
+order to stand back of the fighting forces as a dependable
+reserve--money, power, and brains.
+
+[Illustration: HIKE OF A SENIOR CORPS]
+
+[Illustration: THESE MEN, ALTHOUGH OVER FORTY-FIVE YEARS OF AGE, MARCHED
+FOR OVER FOUR HOURS WITHOUT DISCOMFORT]
+
+
+THE BASIC IDEA
+
+This was the idea of the development of the Senior Service Corps--to
+take men who are over military age and make them physically fit for
+whatever strain may come. It has resulted in not only making them
+physically fit, but in practically renewing their youth. The
+experimental (New Haven) company of a hundred, varying in age from
+forty-five to over seventy, in weight from 114 to 265 pounds, and in
+height from 5 ft. 4 in. to 6 ft. 4 in., after just completing ninety
+days' training, marched at the dedication of the Artillery Armory over
+four and one-half hours without physical discomfort.
+
+Now, war or no war, the man of over military age would like to be fit,
+would like to feel that glow of youth which comes even to the man of
+fifty when he is physically in condition.
+
+Nine-tenths of the men over forty-five can accomplish this, and they can
+do it by the expenditure of only three or four hours a week if they will
+follow with absolute care the rules demonstrated by a scientific
+experiment upon a company of one hundred men over a period of ninety
+days. This company of New Haven professional and business men included
+the president of the Chamber of Commerce, the editor of the largest
+evening newspaper, the dean of Yale University, the director of the
+gymnasium, the president of Sargent & Company, the owner of the Poli
+Theater Circuit, the ex-mayor of the city, two judges, the treasurer of
+the savings-bank, the registrar of Yale University, four professors,
+three doctors, and many leading corporation officials.
+
+At the end of this period these men were not only able to march for over
+four hours without discomfort, but without losing a man. Moreover, they
+all gained in spirits, recovered their erect carriage, and found
+themselves enjoying their tasks.
+
+
+COMMUNITY PHYSICAL DEVELOPMENT
+
+The plan developed by the National Security League, under its committee
+on physical reserve, of assuring physical fitness for the nation, is
+capable of endless possibilities in application and development.
+
+The plan treats each as a separate unit and allows it to adapt the
+physical-fitness scheme to local conditions, favoring the appointment of
+neighborhood groups for instruction in physical drill and the "Daily
+Dozen Set-up," assuring such conditions and applications of diet and
+hygiene as are particularly demanded by the individual community's
+conditions and demands.
+
+Every individual detail and local development is left to the committee
+which each mayor or town or borough official appoints, on invitation of
+the league.
+
+[Illustration: WALTER CAMP, PRESIDENT, AND JOSEPH C. JOHNSON,
+SECRETARY, OF THE ORIGINAL SENIOR SERVICE CORPS ESTABLISHED IN NEW
+HAVEN, CONNECTICUT, IN THE SPRING OF 1917]
+
+The ideal toward which every community is working is the establishment,
+as an integral part of it, of a local fitness plant. This includes
+first, playgrounds laid out for all recreational sports, in their
+season. The ideal playground system will have enough room in walks and
+landscape-gardening for park development--sufficient to meet the
+community's maximum needs.
+
+Community physical-fitness centers are growing up in which an adjacent
+lake or river provides facilities for rowing, canoeing, and recreational
+enjoyment through breathing the fresh air, while taking regular
+physical, conditioning exercises.
+
+Such an ideal community plant has proven by no means a vision incapable
+of realization. To-day men and women realize painfully the need for one
+in their home community and are prevented from the fulfilment of their
+dream by only two obstacles--lack of funds and adequate organization of
+the plan.
+
+This work and these centers offer the greatest possibilities in the
+Americanization scheme, perfection of which is a paramount duty for
+this country.
+
+[Illustration: SETTING-UP WORK OF A COMPANY OF ONE HUNDRED]
+
+[Illustration: DOCTOR ANDERSON LEADING A GROUP IN THE YALE GYMNASIUM]
+
+Not only do such plants transpose the astonishingly large percentage of
+the physically unfit of our foreign and domestic population and reclaim
+those whose physical imperfections have either become evident through
+the draft, or which are not known, but it affords the surest possible
+means of interesting this large element of our population in American
+institutions, of attracting them to the soundest and most beautiful
+features of American life, and of convincing them of their comradeship
+in the strength and sinew of American manhood; in short, of building the
+foundations of democracy on a base as stable as the eternal granite
+hills.
+
+
+AN OUTLINE OF THE SYSTEM
+
+The Senior Service program starts with setting-up exercises which open
+the chest, gently stimulate the heart, and start the blood coursing
+through the system, and follows with progressive walking, a little
+hill-climbing, and, later in the development, with some weight-carrying
+exercises. The system renews the resistive force of the body, tones up
+the muscles, opens the chest cavity so that the heart and lungs have
+more room and the breath is deeper and better, gives general exercise to
+the various muscles which have become more or less atrophied from
+disuse, and brings about a marked improvement in the mental outlook and
+in the animal spirits.
+
+The system is a combination of setting-up exercises with outdoor work,
+all carefully and precisely laid out after twenty years of experience in
+conditioning men. It should be followed absolutely, not partially or
+occasionally. It is far from severe. Its strength lies in the cumulative
+effect rather than in any special effort at any one time.
+
+It should be said that a mental effort is requisite in this course as
+well as the physical one. The correlation between mind and muscle must
+be re-established. The man must become master of his body once more and
+retain that mastery. Certain suggestions are also given specifically as
+to living--none of them irksome, but quite essential if the full result
+of the work is to be attained.
+
+This was the first experiment of its kind, and hence it has proven of
+especial interest. There are plenty of cases of individuals taking up
+exercise in one form or another and benefiting somewhat by it; but when
+twenty to one hundred men in a group have engaged in this Senior Service
+work, the result has proven remarkable in every instance. The question
+seems to be simply this: If you are over military age and wish to renew
+your youth, and are willing to pay the price by devoting some three or
+four hours a week to a scientifically tested system, and can secure a
+score of other men to do it with you, you can be absolutely assured of
+success. Well, isn't it worth it?
+
+
+INDIVIDUAL AND GROUP ACTION
+
+Thousands of men are beginning to realize what all this means. My mail
+for the last six months has been full of the inquiry. Men of forty are
+rapidly awakening and are eager to devote these few hours to the task of
+keeping fit, and so increasing their efficiency. At the same time they
+are preventing these horrible and untimely punishments at the hand of
+Mother Nature.
+
+Now there are two methods by which a man may still be young at sixty.
+One is an exceedingly hard route for most men to travel--namely, the
+individual practice of this scientifically tested formula and patient
+persistence in it. The other is by group action. The latter is far
+easier and its results are doubly effective. However, as in some cases
+group action may be impossible, this book furnishes the data for
+individual practice as well.
+
+All the exercises described are possible for the individual as well as
+for the group. Should a man determine to follow them out alone, he must
+make up his mind that there shall be no interference with his carrying
+out his program with regularity and exactness. He must not for a moment
+believe that he can miss the exercises one day and then make up for the
+lapse by doubling them the next day. He must always follow the
+setting-up exercises with his walk and not do the setting-up in the
+morning and then wait till afternoon for his walk. It is the combination
+that produces the most effective results.
+
+[Illustration: EFFECT OF THIRTY DAYS OF TRAINING UPON A COMPANY. THESE
+MEN ARE CARRYING IRON BARS WEIGHING NINE POUNDS EACH]
+
+[Illustration: PRACTISING AND MARCHING WITH IRON BARS WEIGHING NINE
+POUNDS EACH]
+
+In a group the leader constantly cautions the men as to carelessness or
+slackness. The individual having no leader must always keep his mind
+fixed upon the exact way in which his exercises should be performed.
+When he puts his hands behind his head in "Neck Firm" or "Head" he must
+keep his elbows back and his head up, while the chest should be arched.
+When he bends forward in the prone position he must not allow his head
+to droop. When he raises his knees in alternate motions he must bring
+his knees well up. When he does the exercise of leaning up against the
+wall, by means of the extended arm and hand, he must keep the distance
+far enough from the wall to bring about a certain amount of real
+effort by the hand, arm, and shoulder. And so it goes. It is for this
+reason that all the exercises are so carefully described and the method
+and manner of walking, marching, or "hiking" receive so much attention.
+
+
+WORK AND HYGIENE
+
+In a book recently published by one of the highest authorities on
+hygiene in the country, the following statements are made, statements
+which would prove of especial interest to those of us who have had the
+pleasure of being members of that "exclusive official Washington club,"
+or of the Senior Service:
+
+     The problem of the mental worker is to get sufficient physical
+     exercise to keep the mind and body at its maximum efficiency. This
+     problem gets more and more acute as he gets older. The amount of
+     work necessary to keep the man of sedentary habits in good
+     condition is about 100 to 150 foot-tons. Five hundred foot-tons is
+     the amount of work a soldier would perform by marching twenty miles
+     at three miles an hour on a level road.
+
+     It is a fallacy to think that sufficient exercise can be taken once
+     a week. In order to be efficient exercise must be regular and at
+     relatively short intervals. All exercise should tend toward using
+     all of the muscles of the body. In fatigue a person has lost
+     control over his muscles. The process of getting into condition,
+     therefore, is directed more toward strengthening the nervous system
+     in its control work over the muscles rather than in increasing
+     sheer muscular strength.
+
+     Pure creative mental work, although requiring no out-put of
+     physical energy, is perhaps the most productive of fatigue. The
+     brain gets more blood during physical activity and waste products
+     are much better removed. The effects of exercise are particularly
+     apparent in the lungs. More fresh air is brought to the lungs and
+     the waste products are driven off.
+
+     An attainable minimum for the average adult person might well
+     consist of taking simple exercises in his room, and to get out of
+     doors once a day and walk rapidly for at least half an hour. In
+     addition, it is desirable for any one up to fifty years of age to
+     take some kind of moderately violent exercise at least once a week.
+     This should be sufficiently strenuous to induce perspiration. This
+     is important for several reasons. In the first place, there is an
+     old saying, which happens to be true, "Never let your blood-vessels
+     get stiff." In addition we should call on the tremendous reserve
+     which Nature gives to us, at least once in a while.
+
+[Illustration: "COUNTING OFF" A COMPANY IN THE YALE GYMNASIUM]
+
+[Illustration: "HEAD" POSITION. GROUP OF ONE HUNDRED, SENIOR CORPS]
+
+
+WATER, WALKING, AND FOOD
+
+Water plays a very important part in the life of man, for without it a
+person can live for only a short time. Its importance is shown by
+experimental fasts lasting for thirty days where only water was taken,
+and when we consider that the body is composed of from 60 to 70 per
+cent, of water and that the amount which it throws off as waste has to
+be replaced through nutrition, we realize the value of water to life.
+The average person, therefore, should take from two to four quarts of
+water a day.
+
+[Illustration: RESULT OF SIXTY DAYS' TRAINING IN CARRIAGE. THE TWO MEN
+IN FRONT WEIGH 265 AND 230 POUNDS RESPECTIVELY]
+
+[Illustration: LOOK AND DETERMINATION ON FIRST DAY'S MARCH, DURING WHICH
+THE MEN CARRIED IRON BARS WEIGHING NINE POUNDS EACH]
+
+At middle age it is natural for most people to put on weight, unless
+they are especially active in their daily life. For, having acquired a
+habit of consuming a certain amount of food, it is absolutely essential
+to exercise and thereby offset the tendency of this food to make fat and
+increase the weight. Walking can be enjoyed by everybody, and a four-or
+five-mile "hike" daily makes your credit at the bank of health mount up
+steadily. We should all learn that when we rob the trolley company of a
+nickel by walking we add a dime to our deposit of health.
+
+Food, of course, is one of the main factors in one's general health,
+and we hear on all sides the opinions of people as to the causes of
+indigestion and the general ailments connected with eating. One thing is
+certain, however, and that is that pleasure has a favorable effect on
+the digestion. Pleasant company at a meal, the dainty serving of the
+viands, and the attractiveness of the food combinations pave the way to
+a satisfactory repast, eaten with enjoyment and completely assimilated.
+
+
+A MODEL DIETARY
+
+Because diet is a real aid to physical well-being, the following table
+is offered as a rough suggestion for a typical dietary for a man leading
+a more or less sedentary life. But it will never replace exercise.
+
+            BREAKFAST             Approximate
+                                    Calories
+
+Orange or grapefruit.................... 100
+Two eggs................................ 166
+Two Vienna rolls........................ 258
+Butter.................................. 119
+Coffee with milk and sugar.............. 100
+Total................................... 743
+
+LUNCHEON                          Approximate
+                                    Calories
+
+Twelve soda crackers.................... 300
+One pint milk........................... 325
+                                         ---
+Total................................... 625
+
+          DINNER                  Approximate
+                                    Calories
+
+Soup (consomme).........................  14
+Roast beef.............................. 357
+Potato.................................. 145
+String beans or peas....................  13
+Bread................................... 100
+Butter.................................. 119
+Apple pie............................... 352
+Glass of milk........................... 157
+                                        ----
+Total.................................. 1257
+
+Many people have adopted a so-called vegetarian diet, believing that it
+is better for the health than eating meat. Undoubtedly food from the
+vegetable kingdom is a great benefit to the human system, but strict
+vegetarianism is not recommended by our medical men. Nature apparently
+intended us to be omnivorous, and, in addition, vegetarianism may run
+too close to the dangers of carbohydrate excess. As man progresses
+after middle life he can unquestionably diminish materially the amount
+of meat in his diet.
+
+In recent years there has been a revival of the theory of prolonged
+mastication of a limited amount of food. This theory is sound in so far
+as it tends to overcome the bolting of food and over-eating, but there
+is a belief among our practitioners that there is little basis in
+science or experience for the extremes of this character.
+
+
+HYGIENIC CURE-ALLS
+
+Among recent fads is the so-called buttermilk or sour milk diet as
+advocated by Metchnikoff. The original theory was interesting and was,
+in part, that the bacteria derived from soured milk would drive out of
+the intestinal canal all the harmful germs. Quite possibly there may be
+something in the theory, especially if large quantities of milk are
+taken with the lactic acid bacilli, but the beneficial effect of this
+change of bacteria is not convincingly of great consequence.
+
+
+FRESH AIR
+
+It is now generally known that an abundant supply of moving, pure, fresh
+air is the proper and simple solution of the problem of the hygiene of
+the air.
+
+Oxygen is the element of the air which sustains life. We inhale about
+seven pounds per day, two pounds of which are absorbed by the body. The
+air becomes dangerous, or infected, when the oxygen in the air is
+decreased to only 11 or 12 per cent., and when the oxygen reaches 7 per
+cent. death occurs from asphyxiation.
+
+The human body requires about three thousand cubic feet per hour, and
+the great problem of ventilation is to give this amount of pure air,
+moving, and with the proper amount of moisture.
+
+It is a common belief that with each breath we take we are filling our
+lungs with fresh air. This is not the case, for we never do get our
+lungs filled with fresh air. What really happens is that we ventilate a
+long tube which has no intercommunication whatever with the blood. Most
+of the time our lungs are filled with impure air, and we simply exchange
+a part of it for fresh air.
+
+
+THE VALUE OF DEEP BREATHING
+
+Deep breathing is undoubtedly extremely beneficial. Most of us, due
+largely to the fact that Nature leaves a considerable margin of safety,
+are able to carry on our ordinary activities without the requisite
+ventilation of the lungs, especially if we do not exercise. This,
+however, is injurious to the lungs, for it allows the blood to stagnate
+in them. Exercise is Nature's method of compelling ventilation in the
+lung area. Deep breathing may be used as a substitute, but the other
+beneficial effects of exercise are lost.
+
+The skin and the various glands connected with it form a complex
+organism, the functions of which play a very important part in the work
+which the body has to do. The skin aids the lungs in their work of
+respiration; and, like the lungs, it throws off water and carbon dioxide
+and absorbs oxygen. The respiratory work of the skin, however, is only a
+minute fraction of that which the lungs do.
+
+The skin is a heat regulator, and in this, its most important work, it
+is aided by the two million or more sweat-glands which are distributed
+over almost the entire surface of the body. The skin and the
+sweat-glands work together to keep the blood at an even temperature,
+either by giving off heat or in preventing this process in case the
+outside air is too cool. The body temperature, as a rule, is higher than
+that of the outside air, so that heat is generally being given off by
+the skin. We are perspiring constantly, but usually to such a slight
+extent that the fact is hardly noticeable. The amount of heat which is
+thrown off at any time is proportional to the amount of the tissue
+burned up by muscular action.
+
+
+
+
+CHAPTER V
+
+
+Health, strength, and efficiency! Surely every man in this great
+Republic of ours wants to be healthy, strong, and efficient, but how is
+he to obtain and maintain this threefold blessing? It has been stated
+that scientific physical exercise, preferably taken in group
+association, will accomplish it. Now to consider some of the practical
+details involved.
+
+
+THE ORGANIZATION
+
+The organization may be composed of any number from sixteen to one
+hundred men, and about the smallest unit that should be undertaken is
+that of sixteen men. On the other hand, when the number gets above one
+hundred (or preferably ninety-six, in order that it may be divided into
+four companies of twenty-four each) it is better to start a second group
+under a separate leader.
+
+The first thing to do in the organization is to enroll at least one
+physician, who becomes the surgeon of the company. His name, together
+with that of the secretary of the unit, should be filed with the Senior
+Service Corps, of New Haven, Connecticut, or with the National Security
+League, of New York City, in order that any additional information or
+directions may be forwarded promptly.
+
+The division of labor in the work should be from ten to fifteen minutes
+of the setting-up exercises, and from forty-five to fifty minutes of the
+outdoor work. It has been found upon scientific test that this is the
+best division, and the outdoor work should follow the setting-up
+exercises immediately, since the men are then in condition to benefit
+from the fact that they have opened up their chest cavity and are taking
+in more fresh air and oxygen.
+
+The best way to start a unit is to get ten or a dozen leaders together
+at dinner or luncheon and organize; then pick out other men who are of
+importance in the community and add them to the charter number.
+
+The editors of the local papers are usually very glad to lend their
+powerful assistance toward the project.
+
+It is not necessary to have the outdoor work partake of the nature of
+military drill, but a certain amount of this, added after the second or
+third week, lends interest and also produces excellent results in
+muscular control.
+
+In order to understand the various prescribed movements and exercises
+the following explanations should be carefully studied, of course, in
+connection with the illustrative photographs.
+
+
+TO THE LEADER
+
+It is particularly necessary that the leader should thoroughly
+familiarize himself with the movements and positions, for many of the
+men will not take the trouble to study the manual by themselves, or
+they may be unable to spare time for anything but the actual drill. It
+is the leader's business to instruct, and the progress of his squad or
+company will be in direct proportion to his knowledge and capacity to
+inspire real interest in and enthusiasm for the work.
+
+Each movement must be executed perfectly and exactly or the benefit
+therefrom will not be fully assured. Much depends upon the leader; a man
+should be selected who has the gift of leadership.
+
+
+GIVING THE COMMANDS
+
+In giving the commands care should be taken to discriminate between the
+explanatory and executive parts of the order, making a decided pause
+between. For example, in "Forward March!" "Forward" is the explanatory
+or warning word; then, after a perceptible pause, the executive word
+"March!" should be given in a crisp, decisive tone of voice. The command
+"Attention!" is but one word, but it is the custom to divide it
+syllabically, thus, "Atten-shun!" All other commands taken from the
+military manuals have their proper warning and executive words; for
+example: "Count--Off!" "About--Face!" "Right--Face!" "Company--Halt!"
+"To the Rear--March!" "Double Time--March!" etc. The exceptions are the
+commands, "Rest!" "At Ease!" and "Fall Out!"
+
+The orders for the exercise movements may be standardized by first
+giving the name of the movement, "Arms Cross," and then adding the
+words: "Ready--Cross!" to indicate the second or executive part of the
+command. For example: "Arms Cross. Ready--Cross!" the men taking the
+"cross" position at the last word. In this way the members of the squad
+are first warned as to just what they are expected to do; then, at the
+executive word, they all act together. The leader should see to it that
+the over-eager men do not anticipate the executive command.
+
+The only purely military formation used in this manual is that of the
+squad. Nowadays, when military training is so universal, the meaning of
+the term is well known; there is sure to be some one in the company who
+can supply the necessary information about forming the squad and the
+simple movement of "Squads Right." To put it into untechnical language,
+it may be said that the squad consists of eight men, lined up four
+abreast in two ranks. The men should be arranged in order of height, the
+tallest being No. 1, front rank. No. 4 of the front rank acts as
+corporal of the squad.
+
+[Illustration: EYES RIGHT!]
+
+"Squads Right" looks like a complicated maneuver when studied according
+to the diagrams in the manuals, but it is not particularly difficult in
+practice. Its use is to get the company out of the double line formation
+into a column of four men abreast, the usual marching formation. At the
+executive command, "March!" No. 1 front rank acts as the pivot, and
+makes a right-angled turn to the right, marking time in that position
+until the three other men in the front rank have executed a
+right-oblique movement and have come up on the new line. The rear-rank
+men follow suit, but Nos. 2 and 1 have to turn momentarily to the left
+in order to get behind the front-rank pivot men--to put it more simply,
+they follow No. 2 in single file.
+
+It sounds confusing, but any old National Guardsman can explain the
+movement in very short order. So soon as "Squads Right" has been
+completed the whole column takes up the march without further word of
+command.
+
+
+STEPS AND MARCHINGS
+
+All steps and marchings executed from a halt (except Right or Left Step)
+begin with the left foot.
+
+The length of the full step in "Quick (or ordinary) time" is 30 inches,
+measured from heel to heel, and the cadence is at the rate of 120 steps
+to the minute.
+
+The length of the full step in "Double Time" is 36 inches; the cadence
+is at the rate of 180 steps to the minute.
+
+
+FORWARD--MARCH!
+
+At the warning command, "Forward!" shift the weight of the body to the
+right leg, left knee straight. At the command, "March!" move the left
+foot forward 30 inches from the right; continue with the right and so
+on. The arms swing freely.
+
+
+DOUBLE TIME--MARCH!
+
+The arms are raised to a position horizontal with the waist-line,
+fingers clenched. The run is as natural as possible.
+
+
+TO THE REAR--MARCH!
+
+At the command, "March!" given as, the right foot strikes the ground,
+advance and plant the left foot, turn to the right-about on the balls
+of both feet, and immediately step off with the left foot.
+
+
+COMPANY--HALT!
+
+At the command, "Halt!" given as either foot strikes the ground, plant
+the other foot as in marching; raise and place the first foot by the
+side of the other. If in "Double Time," drop the hands by the sides.
+
+
+MARK TIME--MARCH!
+
+At the command, "March!" given as either foot strikes the ground,
+advance and plant the other foot; bring up the foot in the rear and
+continue the cadence by alternately raising each foot about two inches
+and planting it on line with the other.
+
+Being at a halt, at the command, "March!" raise and plant the feet in
+position as prescribed above.
+
+
+CHANGE STEP--MARCH!
+
+At the command, "March!" given as the right foot strikes the ground,
+advance and plant the left foot; plant the toe of the right foot near
+the heel of the left and step off with the left foot.
+
+The change as the left foot strikes the ground is similarly executed.
+
+
+RIGHT--FACE!
+
+Raise slightly the left heel and right toe; face to the right, turning
+on the right heel, assisted by a slight pressure on the ball of the left
+foot; place the left foot by the side of the right. "Left Face" is
+executed on the left heel in a corresponding manner.
+
+
+ABOUT--FACE!
+
+Carry the toe of the right foot about half a foot-length to the rear and
+slightly to the left of the left heel (without changing the position of
+the left foot); face to the rear, turning to the right on the left heel
+and right toe; place the right heel by the side of the left. There is no
+left "About Face."
+
+
+COUNT--OFF!
+
+At this command all except the right files (the two men forming the
+extreme right end of the company as drawn up in two lines) execute "Eyes
+Right"; then, beginning on the right, the men in each rank count one,
+two, three, four--one, two, three, four, etc. As each man calls off
+his squad number he turns head and eyes to the front.
+
+
+THE SETTING-UP EXERCISES
+
+Attention!
+
+This is the regular military position. Heels together, the feet at an
+angle of forty-five degrees; hands at the sides, thumbs along seam of
+the trousers; neck back, chin in, chest out. (See Fig. 1.)
+
+[Illustration: FIG. 1.--ATTENTION]
+
+The movement calls for prompt control of the muscles; in fact, the
+expression is often used of "snapping into attention," meaning that the
+man comes into this position quickly and easily and with a distinct
+click of the heels. In the "Daily Dozen" referred to later in this book,
+this position is called "Hands."
+
+
+Arms Cross (Ready-Cross!)
+
+This movement is taken from the position of "Attention" by raising the
+arms from the sides and turning the palms down; it may be varied by
+turning the palms up. Holding the arms in this position, at the same
+time turning the hands and keeping the neck straight and the chest
+arched, will develop all the muscles over the shoulder. (See Fig. 2.)
+
+[Illustration: FIG. 2.--ARMS CROSS
+
+On the "Cross" position the arms should be straight out horizontally
+from the body, with the elbows locked. At the same time, resistance
+should be placed against the head and neck coming forward at all. These
+should be held in exactly the same position as at "Attention." The
+tendency is either to let the arms bend a little or to let them drop
+below the horizontal, or even to hold them slightly above the level.]
+
+From this position "shoulder-grinding" may be practised. This is
+executed by keeping the arms extended, turning the whole arm in a
+circle in the shoulder socket, and forcing the shoulder-blades back and
+together as the arms go back. The circle made by the hands should be
+about twelve inches in diameter.
+
+
+Arms Stretch (Ready-Stretch!)
+
+In this exercise the arms are raised to a position straight up above the
+head, with the hands extended. The palms may be together or facing
+front. (See Fig. 3.)
+
+[Illustration: FIG. 3.--ARMS STRETCH]
+
+
+Hips Firm!
+
+(This order is given, "Hips-Firm!")
+
+The hands are placed on the hips, with thumbs back and fingers forward.
+The chest should be arched, the shoulders and elbows kept well back, and
+the neck pushed hard against the collar. (See Fig. 4.)
+
+Also the hips should be kept well back and the abdomen in. This gives
+the same poise as the "Attention" position, but it puts more work on the
+shoulder muscles and so gives greater opportunity for arching the chest.
+In the "Daily Dozen" this position is called simply, "Hips."
+
+[Illustration: FIG. 4.--HIPS FIRM]
+
+
+Neck Firm!
+
+(This order is given, "Neck-Firm!")
+
+Maintaining the same position as in "Hips Firm," the hands are quickly
+raised and put against the back of the head (the finger-tips slightly
+interlaced) just where it joins the neck, exerting some pressure; at
+the same time the head and neck are forced well back. (See Fig. 5.)
+
+[Illustration: FIG. 5.--NECK FIRM]
+
+The elbows should not be allowed to come forward, but should be kept
+back and the chest should be arched. This gives extra work for the
+muscles of the neck, as well as for those of the arms and shoulders. In
+the "Daily Dozen" this is called simply, "Head." (See Fig. 6.)
+
+[Illustration: Fig. 6--INCORRECT POSITION OF SHOULDERS IN NECK FIRM]
+
+
+Arms Reach (Ready-Reach!)
+
+While maintaining an erect position, the arms are stretched out forward
+parallel to each other, the shoulders being kept back and the chest not
+cramped. If the shoulders are allowed to come forward the exercise is
+valueless. (See Fig. 7.)
+
+[Illustration: FIG. 7.--ARMS REACH]
+
+
+Arms Bend (Ready-Bend!)
+
+In this position the arms are bent at the elbows, with the hands
+partially clenched, and brought up about to the point of the shoulders.
+The shoulders are held back firmly and the neck is pressed against the
+collar, while the chest is arched (Fig. 8). From this position the
+following movements are made with the hands clenched: Arms Cross
+(Ready-Cross)![1]
+
+[Illustration: FIG. 8.--ARMS BEND]
+
+A good exercise in rhythmic time may be developed by going through the
+following round of movements: "Arms Bend, Arms Cross, Arms Bend, Arms
+Stretch, Arms Bend, Arms Reach, Arms Bend, Arms Down."
+
+
+Body Prone (Ready-Bend!)
+
+Assuming the position of "Neck Firm," press the hands against the back
+of the neck and bend body at the waist forward, at the same time keeping
+the head in line with the spinal column and the eyes up; then back
+again to the erect position. (See Fig. 6a, Chapter XI.)
+
+This gives excellent exercise for the muscles of the neck, and, if
+performed slowly, some exercise for the back.
+
+Assuming the same position of "Neck Firm," bend the body slightly at
+the waist. This exercise should not be carried to an extreme, especially
+in the case of men who have reached middle age. In the "Daily Dozen"
+this is called "Grasp."
+
+
+Balancing (Ready-Balance!)
+
+Assume the position of "Attention," then, standing on the right foot and
+keeping the knees straight, advance the left foot forward about two feet
+from the ground. Hold this position while balancing on the right foot,
+then back to "Attention" again. (See Fig. 9.)
+
+[Illustration: FIG. 9.--BALANCING]
+
+Make the same motion, standing on the left foot. Now standing on the
+right foot, advance the left foot and, instead of bringing it to the
+ground, swing it back and extend it at the same height to the rear,
+still balancing on the other foot. Hold this position for a moment.
+After some practice this movement can be executed by standing on one
+foot and putting the other leg first forward and then back for several
+times.
+
+This exercise gives control over the muscles of the leg and balancing
+powers, and increases the ability to adjust the muscles so as to
+maintain the equilibrium.
+
+
+Stride Position (Ready-Stride!)
+
+This position calls for the separation of the feet sideways about a foot
+and a half apart (Fig. 10). Now assume the "Arms Cross" attitude, and
+then, turning the body at the hips, bring first the right hand down to
+touch the floor, at the same time bending the right knee and keeping the
+left knee straight. Come back to the regular position again.
+
+[Illustration: FIG. 10.--STRIDE, FIRST POSITION]
+
+Now bend the left knee, put down the left hand and touch the ground,
+turning the body at the hips. (See Fig. 11.)
+
+[Illustration: FIG. 11.--STRIDE, FINAL POSITION]
+
+In both of these movements keep the other arm extended backward. This
+produces a graceful exercise which is excellent work for the muscles of
+the body and shoulders. In the "Daily Dozen" this is called "The Weave."
+
+Assuming the "Stride Position," advance the right foot about a foot;
+then, with the arms in "Cross" position once more, bend the forward knee
+and touch the ground with the hand, at the same time keeping the other
+arm extended backward.
+
+Reverse this.
+
+This movement is also excellent for the muscles of the body and back.
+
+
+Wall Balance (Ready-Bend!)
+
+Stand sideways to the wall about two feet and a half away; now extend
+both arms in the "Cross" position, and then lift the foot that is
+farthest away from the wall and lean over until the extended fingers of
+the other hand touch the wall; push back into original position. Move
+out a little farther from the wall and repeat. Do this until the
+distance is as far as can comfortably be recovered by pushing the hand
+against the wall.
+
+Reverse this exercise, so as to do it with the other arm.
+
+This is an excellent workout for the shoulder muscles as well as for the
+forearms, and gives some exercise to the body.
+
+
+Stepping (Ready-Step!)
+
+Standing erect at "Attention," step to the right with the right foot
+about six inches, merely touching the toe to the ground, and bring the
+foot back to the "Attention" position.
+
+The object of this movement is to give control of the muscles of the leg
+in addition to the balancing of the body. Care should be taken to keep
+the body absolutely motionless while the exercise is in progress. The
+toe is only touched to the ground and the foot is brought immediately
+back into position.
+
+This movement has a quieting effect after more violent exercising. It
+can be done either sideways, forward, or back.
+
+
+Running in Place (Mark Time--March!)
+
+Beginning with "Marking Time!" Now raise the feet alternately from the
+ground, a little higher each time, until the knees come up practically
+to a level with the waist. Then perform this same motion on the toes and
+shift into a run while still holding the same position--that is, while
+going up and down on the toes. Men who have considerable weight around
+the waist-line should place their hands on the abdomen when performing
+this exercise.
+
+
+Body-turning (Ready-Cross! Ready-Turn!)
+
+This movement consists in turning the body at the hips while keeping the
+feet and legs in the original position. It may be done from almost any
+of the positions already outlined, and is moderate work for the muscles
+of the waist. Do it first with the arms in "Cross" position, turning to
+the right as far as possible; then back to the "Front," or original,
+position; then to the left as far as possible, and back to the "Front,"
+or original, position, taking pains that the turning is executed above
+the hips while the legs and feet hold their original position. A more
+pronounced method is given in the "Daily Dozen" in "Wave" and "Weave."
+
+
+Heel-raising (Ready-Rise!)
+
+Standing on both feet at "Attention," raise the heels, and hold the
+position for a moment; then drop the heels again. Repeat this.
+
+Now, standing in "Stride Position," go up onto the toes again. Drop the
+heels and repeat.
+
+This is an excellent exercise for the muscles of the calf.
+
+
+GROUP EXERCISES
+
+No. 1. Attention! (or "Hands!")
+
+Hips: Same position, but hands on hips, elbows back.
+
+Neck (or "Head"): Same position, but hands on back of neck, elbows back.
+
+Cross: Same position, but arms extended full length out from body,
+palms down.
+
+Grind: Maintaining the "Cross" position, turn palms up, and then make
+ten circles with hands, the diameter of the circle to be one foot (Fig.
+12). In doing this keep the arms horizontally out from the body, and on
+the backward sweep try to make the shoulder-blades almost meet at the
+back. (See Fig. 4, Chapter XI.) Rest ten seconds. Deep breathing with
+hands on hips.
+
+[Illustration: FIG. 12.--"GRIND," SHOWING HOW THE PALMS OF HANDS ARE
+TURNED UP IN THIS EXERCISE]
+
+
+No. 2. Attention!
+
+Stretch: Lift arms straight up above head, palms out.
+
+Reach: Bring arms down, extending them straight out in front. Palms in,
+but keep shoulders back.
+
+Fling: Bend elbows out and bring hands in to chest, palms down. Then to
+"Cross," back to "Fling" again, and so on ten times. (See Fig. 13.)
+
+[Illustration: FIG. 13.--FLING. CORRECT POSITION]
+
+Wave: Assume "Reach" position. Now bend the arms sharply at wrists and
+just let the fingers interlock. Bring the inside of elbow close to head,
+keeping head up. Then, by turning the body at the hips and keeping the
+back straight, cause the hands to make a complete circle of the diameter
+of a foot (Fig. 14). Do this five times, and then reverse for five
+times. (See Fig. 12, Chapter XIII.) Rest ten seconds. Then deep
+breathing, lifting arms on inhalations and crossing them on exhalations.
+
+[Illustration: FIG. 14.--WAVE. EXCELLENT DEMONSTRATION]
+
+
+No. 3. Attention!
+
+Stride: Separate the feet by taking a step to right, bringing the feet
+about eighteen inches apart.
+
+[Illustration: WEAVE--Common fault of not keeping shoulders and arms in
+line.]
+
+Weave: Turn the body at the hips while keeping the arms horizontally
+extended and bending the right knee slightly. Bring the right hand down
+to the ground midway between the feet and let the left arm go up,
+keeping its horizontal position from the body, the spine doing the
+turning. Hold this position five seconds; then up to "Cross" position
+and turn the body the reverse way, bending left knee and bringing left
+hand to ground. Hold five seconds, then up. Repeat five times for each
+hand. (See Fig. 14, Chapter XIII.)
+
+Curl: From "Cross" position, clench the fists and bring arms in slowly
+to the side and up into the armpits, at the same time bending the body
+and head backward (Fig. 15). The fists should be clenched and the wrists
+bent, bring the hands in toward the chest, the elbows out, and inhaling.
+(See Fig. 9, Chapter XII.)
+
+[Illustration: FIG. 15.--"CURL" POSITION. EXCELLENT DEMONSTRATION EXCEPT
+THAT THE ELBOWS SHOULD BE THROWN BACK]
+
+Forward: From the above position, gradually bring the body up to an
+erect position, extending the hands to a "Reach" position, and slowly
+bend the body forward at the hips, exhaling at the same time, and
+letting the hands go back past the hips and as high behind the back as
+possible, keeping the head up and the eyes looking directly forward, not
+down. Go down about to the level of the wrist, then back to "Cross"
+position again, and repeat this backward and forward movement five
+times.
+
+
+No. 4. Attention! (Cross-Crawl!) Assume the "Cross" position.
+
+Crawl: While still keeping the neck back, the chin, and the chest
+arched, slowly lift the right hand and arm until it points directly
+upward, then curl in right arm over the head, at the same time dropping
+the left shoulder and sliding the left hand and arm down along the side
+of the left leg until the fingers reach directly to the knee, or as far
+as comfortable. Now come back from this position. (See Figs. 7 and 8,
+Chapter XII.) "Cross" once more and raise the other arm in similar
+fashion. Repeat this five times on each side.
+
+
+No. 5. Attention! (Cross-Crouch!)
+
+Crouch: Assume the "Cross" position of the arms and "Stride" stand, feet
+about eighteen inches apart. Now, keeping the head up and the neck back
+and back straight, bend the knees and come down slowly, not too far
+(Fig. 16), until fully accustomed to it, and up again. Repeat this five
+times. (See Fig. 10, Chapter XII.)
+
+[Illustration: FIG. 16.--"CROUCH," SHOWING ERECT POSITION OF BODY AND
+BACK]
+
+
+No. 6. Attention!
+
+Heel-raising: Lift the heels from the floor, maintain the position on
+the toes for a second, then back onto the heels once more. Repeat some
+ten times, then take the "Stride" stand and repeat ten times in this
+position.
+
+
+No. 7. Attention!
+
+Wing-work: Raise the arms to the "Cross." Then lift arms straight over
+head, inhaling; then, bending body forward and keeping the neck
+straight, swing the arms backward at the shoulder, exhaling, and come
+forward until the body is about level with the waist; then up again
+(Fig. 17). Picture the arms as looking like a bird's wings. Repeat this
+five times in each direction. (See Figs. 15, 15a, Chapter XIII.) Final
+deep breathing, with arm lifting as before.
+
+[Illustration: FIG. 17.--"WING" POSITION, ALSO BACK POSITION OF "CURL."
+FACE SHOULD, HOWEVER, BE TURNED UP]
+
+
+FOOTNOTES:
+
+[Footnote 1: This is the same movement as in the ordinary "Cross"
+position, except that the hands are kept clenched.]
+
+
+
+
+CHAPTER VI
+
+
+A TEN-DAY PROGRAM
+
+
+FIRST DAY
+
+Attention!
+
+  Hips Firm
+  Neck Firm
+  Arms Bend
+  Arms Cross
+  Arms Stretch
+  Arms Reach
+  Mark Time
+  Mark Time on Toes
+
+Attention!
+
+  Stepping
+  Heels Raise
+  Deep Breathing (At "Arms Stretch")
+
+Hike or Outdoor Work
+
+Walk half-mile on level, each man at his own stride.
+
+[Illustration: CORRECT POSITION OF NECK AND SHOULDERS IN ALL REACH
+EXERCISES]
+
+Walk in pairs--column of twos; the shorter men should be in front.
+
+
+SECOND DAY
+
+Attention!
+
+  Hips Firm
+  Neck Firm
+  Body Prone
+  Hips Firm
+  Stride Stand
+  Body Bend (Side to left and right)
+
+Attention!
+
+  Arms Bend
+  Arms Cross
+  Balancing (On one foot--to right and left)
+  Arms Stretch
+  Mark Time
+  Mark Time on Toes
+
+Attention!
+
+  Heels Raise
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Walk three-quarters of a mile, column of twos, keeping step. Starting at
+command, "Forward--March!" beginning with left foot. Leader calls
+"Company--Halt!" three or four times, and then "Forward--March!" again.
+Leader commands occasionally, "Change Step--March!"
+
+
+THIRD DAY
+
+Attention!
+
+  Arms Bend
+  Arms Cross
+  Stride Stand
+  Turn Body (On hips--right and left)
+
+Attention!
+
+  Neck Firm
+  Body Prone
+  Body Backward Bend
+
+Attention!
+
+  Balancing (On one foot--to right and left)
+  Mark Time
+  Mark Time on Toes
+  Stride Stand
+  Heels Raise
+  Deep Breathing
+
+Hike or Outdoor Work
+
+[Illustration: STOOPING. INCORRECT POSITION, LETTING THE HEAD FALL
+FORWARD]
+
+Walk a mile, column of twos, keeping step. Last half-mile command men to
+stand up and keep their necks pressed back against their collars, chins
+in.
+
+
+FOURTH DAY
+
+Attention!
+
+  Arms Bend
+  Arms Stretch
+  Palms Front
+  Bring Arms Downward and Backward
+
+Attention!
+
+  Arms Bend
+  Arms Cross
+  Balancing (On one foot--to right and left)
+  Stride Stand (Foot advanced)
+  Bend Knee and Touch Floor with Hand (Right and left)
+  Mark Time
+  Mark Time on Toes
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Walk a mile, marching step, column of twos, shorter men in front, but
+try to get them up to a thirty-inch stride. Make a portion of the march
+slightly up-hill, and last half-mile with necks back, chin in, chest
+out.
+
+[Illustration: Letting shoulders come forward; common fault]
+
+[Illustration: Incorrect position of neck and shoulders; very common
+fault]
+
+[Illustration: ARMS BEND] FIFTH DAY
+
+
+Attention!
+
+  Arms Bend
+  Arms Cross
+  Shoulder-grinding (Moving hands in circle and backward)
+
+Attention!
+
+  Stride Stand
+  Arms Cross
+  Balancing (On one foot--to right and left)
+  Crouch (Quarter-bend)
+  Mark Time
+  Mark Time on Toes
+  Faster
+
+Attention!
+
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Walk a mile and a quarter, column of twos. Insist on thirty-inch stride,
+but put shorter men in front. Make a little stiffer grade. No more
+talking in ranks. Insist upon necks back, chins in, and chests out all
+the way.
+
+
+SIXTH DAY
+
+[Illustration: STOOPING. INCORRECT POSITION, LETTING THE BACK BOW UP AND
+SHOULDERS DROP]
+
+Attention!
+
+  Arms Bend
+  Arms Wing
+  Arms Fling
+  Arms Cross
+  Shoulder-grinding
+
+Attention!
+
+  Stride Stand
+  Arms Cross
+  Balancing (On one foot--to right and left)
+  Body-turning
+  Crouch (Quarter-bend)
+
+Attention!
+
+  Mark Time
+  Mark Time on Toes
+  Faster
+  Running in Place
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Bring men into company line and "count off." Explain "squad" formation.
+March mile and a quarter in column of squads. Take a stiffer grade. No
+talking in ranks. Keep to thirty-inch stride and give it a regular beat.
+No sloppiness. Make it a firm, steady march, and keep urging the men to
+breathe deeply and steadily.
+
+
+SEVENTH DAY
+
+
+Attention!
+
+  Right Face
+  Left Face
+  About Face
+  Repeat
+
+Attention!
+
+  Balancing (On one foot--to right and left)
+  Stride Stand
+  Heel-raising
+  Body-bending Sideways
+  Mark Time
+  Mark Time on Toes
+  Faster
+  Running in Place
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Company formation. Count off. "Squads Right--March!" Mile and a quarter.
+Silence in ranks. Erect carriage. Hips back. Deep breathing. Steady
+thirty-inch stride. Stiff incline. No lagging, but take it much the same
+as on the level. On the way, in some five minutes after the grade has
+been covered, give them "Double Time" for about twenty steps.
+
+[Illustration: EFFECT OF THESE EXERCISES, SHOWING EVEN MUSCULAR
+DEVELOPMENT]
+
+
+EIGHTH DAY
+
+Attention!
+
+  Right Face
+  Left Face
+  About Face
+  Repeat
+
+Attention!
+
+  Arms Cross
+  Balancing (On one foot--to right and left)
+  Stride Stand
+  Crouch (Quarter-bend)
+
+Attention!
+
+  Arms Cross
+  Arms Stretch
+  Palms Front
+  Bring Arms Downward and Backward
+  Mark Time
+  Mark Time on Toes
+  Faster
+  Running in Place
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Company formation. Count off. "Squads Right--March!" While marching
+explain to them "To the Rear--March," and have them do it three or four
+times. Distance mile and a half, with same hill work as before. Give
+them "Double Time" for twenty steps twice during the march.
+
+
+NINTH DAY
+
+Attention!
+
+  Forward--March (Three steps and come to "Attention!")
+  Same Steps Backward
+  Same Steps Sideways
+  Make Complete Square (Three steps forward, three to the right,
+    three backward, and three to the left)
+  Hips Firm
+  Neck Firm
+  Body Prone
+  Body Backward Bend
+  Body Sideways Bend
+  Mark Time
+  Mark Time on Toes
+  Faster
+  Running in Place
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Get some bars of iron, one inch in diameter and three feet long. They
+should cost fifty cents apiece, and weigh about eight pounds. Give half
+the company these bars to carry, and at the middle of the hike transfer
+them to the other half to bring home. Distance mile and a half. No
+"Double Time." Carry the bars by the middle in the hands, and then for a
+time behind the back and through the elbows, with the hands in front.
+
+
+TENTH DAY
+
+Attention!
+
+  Arms Cross
+  Body and Knee Bend, turning on Hips and touching Floor with Hand
+    (First one and then the other. The right hand on bending right knee
+    and the left hand on bending left knee).
+
+Attention!
+
+  Hips Firm
+  Neck Firm
+  Body Prone
+  Body Backward Bend
+
+Attention!
+
+  Stride Stand
+  Arms Cross
+  Balancing (On one foot--to right and left)
+  Crouch (Quarter-bend)
+
+Attention!
+
+  Mark Time
+  Mark Time on Toes
+  Faster
+  Running in Place
+
+Attention!
+
+  Stepping
+  Deep Breathing
+
+Hike or Outdoor Work
+
+Carry bars, distance mile and a quarter, every man carrying his bar all
+the way. "Double-time" them once during march for twenty steps. Insist
+on erect carriage all the way, with neck back against collars.
+
+
+
+
+Part II
+
+THE DAILY DOZEN
+
+A CONDENSED SYSTEM OF EITHER GROUP OR INDIVIDUAL SETTING-UP EXERCISES
+
+
+
+
+CHAPTER VII
+
+
+We may now consider the question of time-saving for those who may be
+obliged to largely forego pleasurable exercise and who yet desire to
+keep fit and well in spite of this deprivation.
+
+There are two divisions in this class, as may be shown in the case of
+the present world war. The first class embraces all the men in active
+service, with two subdivisions--officers who are over forty and officers
+and privates who are under that age. The second class comprises the men
+(and women, too, for that matter) who, unable to do service at the
+front, must support the troops in various ways behind the lines. It is
+said that it takes five men behind the line to support one man at the
+front, and, judging from the pressure that already has come upon our
+people, this is manifestly not an incorrect statement. These reserves
+must be kept in good physical condition, and with this end in view the
+writer has prepared a modified form of setting-up exercises which has
+been tested out with large numbers in actual practice.
+
+These exercises are intended to prepare the younger men for the more
+strenuous training which they are to undergo later; in the case of the
+older men, they are to be used before entering upon the ordinary day of
+business routine. After a great deal of study a system has been devised
+which answers the needs in both cases; it is not too strenuous for the
+older men, and it will add suppleness, vitality, and endurance to the
+physical assets of the younger men.
+
+
+A MODERN PHYSICAL SYSTEM
+
+We know how, in the stress of affairs brought about by war, not only
+individuals, but nations are suddenly awakened to the fact that what
+may have been good enough even a year ago is antiquated and out of date
+to-day. Under the pressure of war we are driven, whether we wish it or
+not, to put to immediate test virtually every fact of our daily lives.
+We find that almost every machine and well-nigh every method may be
+improved--in fact, that it must be improved.
+
+Boats, aeroplanes, guns, industrial processes, even the actual business
+of living itself, all are being submitted to the test of emergency and
+are being made over upon new lines. So it is with our setting-up
+exercises. We can no longer afford to waste time or motion or effort. We
+are teaching on an intensive scale and we must take nothing out of a man
+in preparation; rather we must add to his store of vitality and energy.
+Perhaps we find that the routine of his ordinary work will strengthen
+sufficiently his legs and arms. This is astonishingly true. What we must
+now do is to supple him, to quicken his co-ordination, to improve his
+poise, and to put his trunk and thorax into better shape. We must give
+him endurance, quickness of response, and resistive force. This,
+therefore, being our problem, we eliminate the arm and leg exercises and
+go directly for the trunk and thorax. We must quicken co-ordination and
+improve the man's rapidity of response to command. And standing out
+above all is this major principle: "No vitality should be taken out of a
+man by these setting-up exercises; he should not be tired out, but
+rather made ready for the regular work of the day."
+
+
+OUT-OF-DATE IDEAS
+
+This war in which we are engaged has brought to our people some
+all-compelling truths. And the greatest of these is that our men, the
+flower of our racial stock, are deficient physically when put to the
+test before examining-boards. When one sees some two thousand men
+examined by draft boards to secure two hundred men for our army, as
+happened in some cases, when one reads that in a physical examination
+for the sanitary police force in Cleveland thirty-seven out of
+forty-two women passed and only twenty-two men out of seventy-two, one
+is ready indeed to believe that we have failed to produce men who can be
+called upon when the need arises to defend our country.
+
+[Illustration: INCORRECT POSITION, SHOWING HOW MOST MEN SLACK IN SWEDISH
+EXERCISES BY LETTING THE BACK BEND]
+
+Our athletic sports have produced the right spirit, as the rush of
+athletes to the service has shown. But our calisthenics, our general
+building-up exercises have apparently failed in the physical development
+of our youth. They are antique. Permit me to illustrate. Only recently
+Professor Bolen, the authority on Swedish exercises, died and left
+behind him the record of his work. After twenty-five years of study he
+had decided that setting-up exercises were unnecessary in the case of a
+man's legs or arms or pectoral muscles, and that the attention
+should be devoted to the trunk--that is, to the engine itself.
+
+
+OLD-TIME FALLACIES
+
+Here is what was once considered to be a reasonable morning "setting-up"
+exercise, and which, if coupled with a five-mile rapid walk and hopping
+first on one foot and then on the other for a half-mile, would prepare a
+man for his day's work.
+
+     On rising, let him stand erect, brace his chest firmly out, and,
+     breathing deeply, curl dumbbells (ten pounds each for a 165-pound
+     man) fifty times without stopping. Then placing the bells on the
+     floor at his feet, and bending his knees a little and his arms none
+     at all, let him rise to an upright position with them fifty times.
+
+     After another minute's rest, standing erect, let him lift the
+     bells fifty times as far up and out behind him as he can, keeping
+     the elbows straight and taking care, when the bells reach the
+     highest point behind, to hold them still there a moment.
+
+     Next, starting with the bells at the shoulders, let him push them
+     up high over the head and lower them fifty times continuously.
+
+Is it any wonder that we abandoned such "setting-up"?
+
+Again, it was pointed out how, by special exercises, a man might
+increase his biceps two or three inches in a year and the calves of his
+legs an inch or two! Now what was the average man to do this for? What
+was the object? To admire himself in the mirror? Or did he intend to
+make of himself a professional weightlifter? Practically the only real
+good in all this was the deep breathing, and that would not be lasting
+except in so far as a part of the exercises tended to open up the chest.
+How many of us have heard that fairy-tale that if we practised deep
+breathing for a few minutes daily our lungs would acquire the habit and
+we should continue it unconsciously when seated at our desks!
+
+
+A PERFECTLY USELESS STUNT
+
+Just to show what we are _not_ attempting to do, here is a quotation
+illustrating perfectly the old-fashioned idea that health depends upon
+extraordinary muscular development:
+
+     At our suggestion he began practising this simple raising and
+     lowering of the heels. In less than four months he had increased
+     the girth of each calf one whole inch. When asked how many strokes
+     a day he averaged, he said that it was from fifteen hundred to two
+     thousand, varied some days by his holding in each hand, during the
+     process, a twelve-pound dumbbell, and then only doing one thousand
+     or thereabouts. The time he found most convenient was in the
+     morning on rising, and just before retiring at night. The work did
+     not take much time; seventy strokes a minute was found a good
+     ordinary rate, so that fifteen minutes at each end of the day was
+     all he needed.
+
+We new recognize how silly are such exercises taken for the mere sake of
+adding an inch or two to an already serviceable muscle.
+
+
+PENNY-WISE AND POUND-FOOLISH
+
+It is poor gymnastics when the main object is to expend a certain number
+of foot-pounds of energy to secure increase in cardiac and pulmonary
+activity, without care being taken that these organs are in a favorable
+condition to meet the increased demand put upon them. It is poor
+gymnastics if we desire to astound the world by nicely finished and
+smoothly gliding combinations of complex movements fit to be put into
+the repertoire of a juggler, or by exhibitions of strength vying with
+those of a Sandow, if we do not take into consideration the effects upon
+the vital functions.
+
+"Look at these fellows," said the physician, "built like giants and
+rotten inside!" True, he was speaking of a lot of big negroes, but he
+found the same condition in others--men with stiff muscles and slow
+movements, men with shoulders pulled forward and no chest expansion,
+breathing wholly with their abdomens. As he put it, "Those men will
+to-morrow be the recruits for another army, the one which fills the
+tuberculosis hospitals."
+
+
+NATURE'S PROCESS
+
+What we want is suppleness, chest expansion, resistive force, and
+endurance; and these do not come from great bulging knots of muscle nor
+from extraordinary feats of strength. Rapid shifts from severe training
+to a life of ease and indulgence is not Nature's process. It is not the
+way in which she carries on her work. Every step she makes is a little
+one. She seems never to reckon time as an essential in her economy. We
+should heed the lesson. The man who eats, drinks, and neglects all care
+of himself for a year, and then rushes madly into a period of severe
+physical exercise and reduction, may at the end of the month, if he
+possesses sufficient vitality, come out feeling fine. But if he repeats
+the process of letting himself go, Nature puts on the fat more and more
+and a second severe reduction becomes necessary. And it is only a
+question of time as to the exhaustion of any man's vitality through
+these extremes.
+
+
+TIME THE GREAT ELEMENT
+
+Any one who has had the opportunity of talking with the men in authority
+who are bearing the burden of fitting a nation for the present emergency
+cannot fail to be impressed with the fact that time is the great
+element. We must really prepare our men, we must make them fit in the
+shortest space of time that will accomplish the result. And we must
+conserve our man-power. It is no longer a question of putting on such
+severe work as shall weed out all but the physical giants; we are not
+trying (as seemed to be the idea in the first Plattsburg camps, before
+the war) to make the going so stiff as to leave us only 50 per cent. of
+hardened men. We want every man who can be brought along rapidly into
+condition, and not the strongest only. Hence the problem takes on a new
+phase.
+
+We all recognize that the quality and previous training of the men this
+country is sending into service have a very potent bearing upon the
+length of time required to make fighters of them. For, after all, the
+man whose training and discipline have been along a kindred line becomes
+serviceable much earlier than the man who has to acquire the necessary
+spirit and quality. No one who has listened to the coaches of our
+various college teams, or who has read either the preliminary prospects
+of a game or the account of it afterward, but must have been impressed
+with the continual repetition of emphasis upon the "fighting spirit."
+
+Hence, when our athletes flock almost _en masse_ to the colors, it means
+that we are enlisting a large number of picked men who have been in
+training both mentally and physically, and who, under discipline, will
+make obedient, courageous, and enthusiastic fighters. But a large number
+of these have been out of college or out of strenuous athletics a year
+or two, or longer, and they need physical conditioning to get back.
+
+There is thus a new idea of considerable importance involved in these
+condensed setting-up exercises. For the world does move, and those who
+thought themselves up to date on boats, aeroplanes, drill, and the like
+have found even within a year that they must make acquaintance with
+advanced theories and new and improved methods.
+
+
+ESSENTIAL PRINCIPLES
+
+Probably the most vital point is that the setting-up exercises should
+not "take it out of the men." If we find a man exhilarated and made
+eager to work at the end of his setting-up we have accomplished far more
+than if we tire him out or exhaust any of his store of vitality. If, in
+addition to this, we can reduce the amount of time occupied in these
+setting-up exercises and yet obtain results, we have saved that much
+more time for other work.
+
+Because they did take it out of the men, the old-time conventional
+setting-up exercises were shirked and the leaders were unable to detect
+this shirking; men went through the motions, but slacked the real work.
+
+Furthermore, all these systems tended to take a longer period of time
+than was necessary to accomplish the desired results, and made "muscle
+bound" the men who practised them.
+
+It has been found in sports and athletic games that over-developed
+biceps, startling pectoral muscles, and tremendously muscled legs are a
+disadvantage rather than an advantage. The real essential is, after all,
+the engine, the part under the hood, as it were--lungs, heart, and
+trunk. Finally, if we give a man endurance and suppleness he becomes
+more available in time of need.
+
+Another point of equal importance is that the setting-up exercises
+should be rendered as simple as possible. If we are obliged to spend a
+considerable period of time in teaching the leader so that he can handle
+setting-up exercises, extension of the number of leaders is rendered
+increasingly difficult. If, therefore, we can make this leadership so
+simple that a long course of instruction is not necessary, we save here,
+in these days of necessarily rapid preparation, a very material amount
+of time.
+
+Still, further, it is found that many of the present setting-up
+exercises made an extraordinarily wide variation of effort between heavy
+and light men. The light man would put in only a small amount of
+muscular effort, whereas the heavy man, in the same length of time and
+under the same exercise, would be taxed far more than he could
+comfortably stand.
+
+Again, in the point of age, similar variations necessarily exist.
+Naturally it is out of the question to assume that the youth from
+eighteen to twenty-five and the man of fifty-five to sixty can take the
+same amount and the same kind of exercise. On the other hand, if we
+consider the work each is required to do in his daily routine, we can,
+so far as the setting-up exercises are concerned, bring the two points
+nearer together, especially if we regard these setting-up exercises in
+the proper light--a mere preparation for the more onerous tasks that are
+to follow.
+
+
+MODERN PHYSICAL EDUCATION
+
+Bearing all these points in mind, we test out the setting-up exercises
+so that we may obtain a set answering the following requirements:
+
+First--Reduce them to a period of eight or ten minutes once or twice a
+day.
+
+Second--Make them simple for leaders to learn.
+
+Third--Eliminate movements that, on account of the daily work, are
+unnecessary.
+
+Fourth--Render them more difficult of evasion or shirking.
+
+Fifth--Direct them specifically in the line of increased resisting
+power, endurance, and suppleness.
+
+Sixth--Make them of value in establishing co-ordination, muscular
+control, and more prompt response to command.
+
+Seventh--Equalize them for use by both heavy and light men.
+
+Eighth--Select the exercises in such a way that the set may be of
+nearly equal value to both enlisted men and officers, as well as to
+executives behind the lines.
+
+
+SLACKING IN SETTING-UP DRILLS
+
+Many of us have seen setting-up drills of various kinds. Moving pictures
+of such drills show in a very striking way how much of the work not only
+could be slacked, but _is_ being slacked right along. In fact, high
+officers in our service have become so disgusted with the setting-up
+exercises as to consider abandoning them altogether. In some stations or
+cantonments a great many men were tired out with the setting-up
+exercises; so much so that they had neither life nor vitality for some
+little time for other work. For the sake of illustration, let us
+examine one particular movement. It consists of the men lying flat on
+the ground or floor; then, with straight back, lifting themselves by the
+arms; finally, giving a jump with the arms and clapping the hands
+together once, and then coming back to the original position. The
+non-commissioned officer who was leading this exercise weighed about 138
+pounds. It is easy to imagine the contrast between his doing this stunt
+and a heavy man of 180 or 190 pounds attempting it.
+
+It is unnecessary to describe in detail the parts of the setting-up
+exercise which tend to develop members which are already pretty
+thoroughly exercised in the daily routine of work and drill. The average
+man of the service needs expansion of chest capacity, which adds to his
+resistive power; a stronger, better-developed back; and suppleness and
+quickness and mobility of trunk. To develop these qualities we must have
+exercises which may be continued on board ship or near the front, and
+which can be carried on without apparatus.
+
+[Illustration: LEG-RAISING]
+
+[Illustration: SIDE-FALLING. THIS ARM AND BODY WORK PLACES A HANDICAP ON
+A HEAVY MAN]
+
+The ordinary system of setting-up exercises has been growing out of
+favor for some time. Athletic trainers have come to look with
+considerable suspicion upon the gymnasium-made candidate with big biceps
+and large knots of muscles. It was also found that, outside of
+weight-lifting and inordinate "chinning" and apparent great strength on
+the parallel bars, these men were not so valuable as the lesser muscled
+but more supple candidates. To put it briefly, it was found in actual
+practice that what was under the ribs was of more value than what lay
+over them.
+
+
+A CALL FOR WORK THAT WILL COUNT
+
+Even at the risk of repetition, some facts should be driven home.
+
+We are now working under conditions that should especially emphasize the
+fact of time-saving. We must take ourselves seriously, whether we are in
+the lines or behind the lines.
+
+In the eight million men in this country between the ages of forty-five
+and sixty-four are the country's greatest executives and financiers. We
+can no longer give these executives and financiers two months in the
+South in the winter and a long summer vacation. We can no longer let a
+Plattsburg camp be a strenuous sifting out, a mere survival of the
+physically fittest. We need every man whom we can make available, and we
+need him with his vitality fully preserved and his endurance appreciably
+heightened. Some are stronger, naturally, than others. In football
+parlance we are no longer trying to pick a team out of a squad of two
+hundred men; we are trying to get a hundred and seventy-five out of the
+two hundred that can stand a fair pace and have enough left to fight
+with when they get there. Any one who has been in touch with affairs in
+Washington, any one who has been engaged in our munition-plants and in
+our factories, any one who has worked upon Liberty Bond drives or Red
+Cross fund-raising, knows that if we are to support our boys on land and
+sea, these men who are trying to solve the problems of executive
+management, and who have the task of raising funds in thousandfold
+increased volume, must be also carefully conserved. For, after all, even
+though we spell Patriotism with a capital P and Government with a
+capital G, even though army and navy orders take precedence, there is
+one great mistress of all, Dame Nature! And when she taps a man on the
+shoulder and says, "Quit!" that man stops; and when he offers the excuse
+that he has done it out of patriotism and loyalty she merely says: "I
+don't care why you did it, you have finished!" And there is no appeal to
+Washington from her verdict.
+
+
+THE BIG PROBLEM
+
+We shall soon hear the call for more men, men to fight and men to
+support the men who fight. The game is on. We are all in it now, either
+on the field or on the side-lines. We need to train for it fast and we
+have no time to waste. For, after all, it is condition that tells. It
+is the man who can stay, who can work at highest efficiency, and who can
+hold out the longest who is going to be most valuable. If we save even
+ten minutes a day in the setting-up exercises, we save, with a hundred
+thousand men, 16,666 hours daily toward perfecting their other
+knowledge. If we can make an able officer or a competent executive last
+a year longer or even six months under the increased strain, it gives us
+a year or six months more in which his understudy can gather the
+necessary experience to take up his task.
+
+[Illustration: ARM AND BODY WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN]
+
+[Illustration: ALTERNATE LEG-RAISING]
+
+Millions of our youth are going out to fight, but disease and exhaustion
+will kill more of them than will the guns of the enemy. Thousands of men
+of the best brain-power in this country are going into committee-rooms
+and conferences every day from nine in the morning till twelve at night
+to devise better and more efficacious means of stopping the progress of
+the Hun. If these men's brains are of value, and we know they are, then
+the more clearly they act and the longer they last, the better for the
+country.
+
+
+THE NEED FOR A CONDENSED SYSTEM OF CALISTHENICS
+
+The demonstration, with a group of busy business executives and
+professional men, of the possibility of physical fitness at a small
+expenditure has been already mentioned. This idea has spread and many
+units of the Senior Service Corps have been organized. The writer's
+services were later on drafted into national work. At the call of the
+Secretary of the Navy, he was asked to take a position on the Naval
+Commission to develop athletic sports and games and physical fitness in
+our men at the various naval stations. In one week alone requests came
+from over four hundred communities to establish units of this work among
+business and professional men. Finding that it was impossible to answer
+all these calls, the writer devoted himself personally to a class in
+Washington, consisting of several Cabinet members, officials of the
+Federal Reserve Board, and others, and these men profited extremely from
+the work. But this should be done on a far larger scale.
+
+The Hon. Daniel C. Roper, who was a member of the original class in
+Washington, requested the writer to come down and spend a month or six
+weeks in Washington, to organize drill groups in the various
+departments, several of them, like the Department of the Interior,
+having received requests to the number of three hundred or four hundred
+from men who wished to make themselves better fit physically for the
+work of these strenuous days. This, together with the demands from so
+many communities throughout the country, show that we are all now awake
+to the necessity of this cardinal feature of the nation's welfare, the
+physical fitness and stamina of its youth and men. This new gospel
+cannot be spread by one individual missionary, although there is little
+doubt that, wherever the story is told, thousands of our overworked and
+under-exercised men are glad to avail themselves of the opportunity.
+
+[Illustration: EXTRA LEG WORK. THIS EXERCISE PLACES A HANDICAP ON A
+HEAVY MAN]
+
+This is the reason why the author has been led to devise a set of
+exercises that can be put in small compass, as regards both instruction
+and time required. Here follows a brief syllabus of the plan, in the
+hope of placing it within reach of men who can afford but little time
+for anything outside of their pressing office duties. We can no longer
+take delightful vacations of indefinite length to restore our waning
+vitality. The country needs every man and needs him at the best of his
+power.
+
+
+A REASONABLE PROGRAM
+
+No matter how driven a man may be, it seems only reasonable to think
+that he should be able to spend ten minutes twice a day on a condensed
+system, or setting-up exercise, adding to it an outdoor walk of half an
+hour. By this means he can keep himself physically fit to bear the
+burdens which are falling more and more heavily upon the shoulders of us
+all. The men who are going to the front first should have every chance
+of conserving their vitality and increasing their resistive forces.
+Those of us who must do work behind the lines should be kept equally fit
+for that larger work without which the machine must inevitably break
+down. The method is scientific and it has been tested on men of all ages
+from eighteen to seventy. It embodies the elimination of all wasted
+effort and concentration upon points of approved and essential worth. It
+is as much a man's duty to make himself fit and to keep himself in that
+condition as it is to carry on any other part of his work. This method
+should be adopted not only in every department at Washington, but
+throughout the country; it should be taught in our schools and colleges,
+and so thoroughly that never again in a world-wide crisis shall we find
+ourselves physically unprepared.
+
+
+
+
+CHAPTER VIII
+
+
+Vacillation and doubt are poison to the nerves.
+
+This is the reason why it is advisable to teach co-ordination, prompt
+response to the command of the brain over the muscles, and the general
+sense of self-control which comes to a man when he has only to think in
+order to turn that thought into quick action. One of the penalties of
+the executive position is that, although the man begins as a disciplined
+private, when he goes up higher and gradually reaches the point where he
+gives commands only, and never has any practice in obeying them, he gets
+the habit of pushing buttons to make other people jump, while there are
+no buttons pushed to make him jump.
+
+
+WORRY AND FEAR
+
+Now as to worry. It has been said, and not untruly, that one of the very
+largest causes of worry is bodily weakness. And in more than a majority
+of cases this weakness comes from poor physical condition. A good
+digestion and proper elimination seem to make the organism move
+smoothly, not alone with muscles, but with nerves. Hence if we get the
+engine right, the lungs doing their duty, the skin acting as it should,
+and the bowels and kidneys taking off the waste products, we generally
+find a robust man, little given to that most expensive habit, "worry."
+
+Fear is the forerunner of illness.
+
+There is nothing quite so effective in producing a bad condition of the
+human system as fear, and this fear is what worry develops into; later
+it becomes pure, downright cowardice.
+
+Worry makes cowards. If a man has enough worry and anxiety, fear follows
+in its wake, and then the man becomes a mental and moral and often a
+physical coward.
+
+
+THE FATAL MISTAKE
+
+The average man, when he is pressed to overwork, thinks that by cutting
+out some of his exercise and devoting that extra time to his work he can
+accomplish more. There never was a greater mistake; in the long run this
+method is the most expensive of all. No factory manager would think of
+running his automatic machines twice as long with half the amount of
+oil, and yet that is just what the man is trying to do in this case. The
+result is that he gradually piles up the various toxic products within
+himself until self-poisoning is inevitable. All his organs struggle to
+eliminate these poisons, but, being given no assistance, they gradually
+become less and less efficient, and then begins the payment of the
+penalty, for Nature never forgives this kind of treatment. From a
+practical, useful running machine he retrogrades into something fit
+only for the scrap-heap. The history is the same in all cases, although
+it may be more or less prolonged. The discomfort, occasional slight
+illnesses, the gradual loss of effective thought and power to
+concentrate, lack of appetite, unreasonable temper, insomnia, nerve
+diseases, and perhaps a complete nervous and physical breakdown if the
+conditions are not recognized in time, are the varying punishments
+inflicted by Nature.
+
+[Illustration: ARCH WORK]
+
+I have referred to Nature's order, "You must earn your bread by the
+sweat of your brow." Almost every one, in these modern days of
+civilization, is earning his bread in some other way; well, he must make
+up for this by some kind of exercise or else Nature will surely take
+her toll. When men were earning their bread by the sweat of their brows
+they were not always sure of getting a surplus of it, and that was not a
+half-bad thing. In fact, it was far better for the race than present
+conditions under which so many men have given up physical work
+altogether. But instead of cutting down on their food they double up on
+it.
+
+
+SOMETHING OUT OF A BOTTLE
+
+The usual temporary panacea for these ills of the flesh is to get some
+so-called "specific" in the form of a medicine and gobble it
+religiously. Thousands of men and women, who are unwilling to take five
+or ten minutes' exercise two or three times a day, will swallow
+something out of a bottle on a spoon before each meal, with a splendid
+satisfaction and confidence. Perhaps temporarily it produces improved
+results. At any rate, it gives a sense of mental satisfaction, and that
+something stands off the trouble for a while. There is still another
+method which has some show of reason in it, although, after all, it does
+not compare with the wiser, saner course. A man or woman is persuaded
+that if he or she will only give up some particularly attractive
+self-indulgence the result will be increased health and vigor. For
+instance, there is a common belief that tea or coffee is the cause of
+many ills. Perhaps this is true, but the giving up of tea or coffee will
+never cure the ills that come from lack of exercise, loss of fresh air,
+over-eating, and over-indulgence. The mere fact that a person is giving
+up something that he likes does not make him immune to the penalties
+which he incurs day after day by other offenses against the laws of
+Nature.
+
+
+CONSERVING THE PRESIDENT'S HEALTH
+
+Rear-Admiral Carey T. Grayson, personal physician and health director to
+President Wilson, says:
+
+"You may make the statement, in so many words, that physical exercise
+has been the means of making a normal, physically perfect man of the
+President. And when a man is in a normal condition he is in perfect
+health and physical trim. That was the initial intention in this case,
+just to make the President physically fit, and to keep him so."
+
+Richard M. Winans says:
+
+"The Admiral told me that when he first took charge of the President,
+Mr. Wilson was not a little averse to taking any sort of exercise.
+However, Doctor Grayson early succeeded in impressing upon Mr. Wilson
+that good health was an absolutely important factor in dealing with the
+grilling duties which would face him during the coming four years, and
+that his physical well-being was vital not only to himself, but to the
+welfare of the entire country."
+
+The President has a dislike almost akin to abhorrence for mechanical
+appliances intended to exercise the muscles of the body. There is not a
+dumbbell, or an Indian club, nor a medicine-ball, nor a punching-bag,
+nor a turning-bar, nor a trapeze, nor a lifting or pulling apparatus,
+nor a muscle--exercising machine of any sort or description in the White
+House. The only mechanical device used by the President is a simple,
+unoffending golf-club.
+
+[Illustration: SPRING WORK.]
+
+Aside from his work in the open air, Mr. Wilson takes a number of
+physical exercises indoors, very few of which have ever been described
+in print. Some of these exercises are taken as a substitute for outdoor
+recreations at times when weather conditions are too extreme. But the
+major part of them, and especially the more unusual of these exercises,
+are regularly practised as a part of his daily routine. As a matter of
+fact, they are pretty closely dove-tailed in with his office work.
+
+
+FLEXING EXERCISES
+
+However, if the President really has a favorite among his various
+physical exercises, it is said to be that of "flexing." This he employs
+almost entirely as an indoor exercise, and it perhaps is the one he
+practises more often than any other.
+
+"Flexing," as Doctor Grayson put it into its simplest every-day term, is
+nothing more nor less than just good, old-fashioned "stretching"
+expressed in a scientific and systematized form of exercise. It is the
+most generally and commonly executed muscular exercise, and it is
+practised by nearly all the animal kingdom.
+
+President Wilson uses his flexing movements with a careful regard to
+system, and a great deal more regularly and frequently than any other of
+his varied physical exercises. Particularly during his periods of
+concentration, when at work at his desk in the preparation of his
+messages to Congress or in the drafting of notes to foreign governments,
+the President, at short intervals, will either settle back in his chair
+and flex his arms and hands and the muscles across his back and chest,
+or he will rise and stand erect for a more thorough practice of the
+flexing movements for a period of a minute or more. At these times he
+will throw his body into almost every conceivable posture--twisting,
+turning, bending, stooping, the arms down, forward, back, and over his
+head, the muscles of the limbs and entire body flexed almost to the
+point of tremor, the fingers spread, and the muscles rigidly tensed.
+
+In the opinion of Doctor Grayson, if business and professional men,
+particularly those who work at high tension in the cities, would pause
+in their work at frequent intervals during the day and give a few
+seconds of their time to the energetic practice of the flexing or
+stretching exercises, there would soon come to be not only less, but,
+possibly in time, no cases reported of this or that noted man, the
+famous lawyer, merchant, or financier, dropping dead at his desk or in
+his home or in the street, on account of apoplexy caused by hardened
+arteries.
+
+One of Mr. Wilson's principal physical movements is that of
+body-twisting. With the toes at a slight outward angle, the heels
+touching and the body erect, he begins the movement by twisting the body
+a little more than half-way around; then swinging back in an arc, at the
+same time bending at the hips, until he has completed the circle and
+reached a hip-bending position, with the fingers of one hand touching
+the floor, the other extended vertically. This gives a stretching
+movement to all of the muscles of the torso, side, back, and abdomen, as
+well as considerable play to the muscles of the legs and arms.
+
+
+THE UNPLEASANT SELF-AWAKENING
+
+We as a nation, through the revelation of the draft, have been suddenly
+thrown upon the public screen as physically deficient. And that, too,
+when the echoes of the Eagle screaming over successes in the world
+Olympic games had hardly done sounding in our satisfied ears. Naturally,
+we don't like it. Deep down in our consciousness we are not only
+dissatisfied with the picture, but we feel that somehow it is distorted;
+we are hoping to prove that even a photograph does not always tell the
+truth, at least not the whole truth. Yet in this search for the truth
+there are some facts that we must face and admit. The first of these is
+that as a race--blended, if you please, but still the people of a
+nation--we are ambitious and hurried. We act a great deal more than we
+think. Cricket is too slow for us; only baseball has the fire and the
+dash we like. We haven't quite enough time even for that, and so we
+begin to leave the stands before the game is over, craning our necks as
+we walk along toward the exits for a last glimpse, and then rushing
+madly to get on the first car out. All this is typical of our life. We
+have had a measure of benefit from our athletics. They are a spur toward
+physical development as long as they last. But no sooner are school-days
+drawing to an end than we begin the mad rush--toward what? To see how
+fast we can make money or name or position. We take a final look
+backward at the last inning of these sports of ours, and then we rush
+out into the world of American hustle. The lucky ones prolong their
+playtime a little by a college course, but they, too, finally abandon
+sport in favor of business and let themselves go slack until they lose
+condition. A week or two in the summer, a fort-night's orgy of exercise,
+and then back to the grind of factory or desk. How can this way of
+living keep even a young man fit? Golf has been a godsend to the older
+man whose pocket-book can stand it, but what about the youth? And when
+pressure comes on the older man he quickly gives up his golf at the
+demand of business.
+
+[Illustration: ARM AND BODY WORK. THIS PLACES A HANDICAP ON A HEAVY
+MAN.]
+
+[Illustration: HIGH-STRIDE STOOP FALLING.]
+
+
+WHY MEN DON'T KEEP FIT
+
+Men who have really kept themselves fit are few. Those who have
+conscientiously started in to do this and then abandoned it are a host.
+There are valid reasons for this lamentable state of affairs.
+
+
+First--Because the antiquated systems under which these men have
+attempted the task have
+
+(1) Occupied too much time;
+(2) Left men tired instead of refreshed;
+(3) Exercised muscles which get all they need in a man's ordinary
+    pursuits.
+
+
+Secondly--Because the instructors who have taught these systems have
+laid stress upon
+
+(1) Mere increase in size of the muscles;
+(2) Ability to do "stunts" which are of no practical use to a man;
+(3) Unnecessary use of apparatus.
+
+
+Thirdly--Because they made necessary the services of a teacher to
+
+(1) Lead the exercises;
+(2) Keep track of their number and variety;
+(3) Give special treatment to produce results.
+
+But these mistakes are in the past. Let us look toward a brighter,
+saner, and more productive future.
+
+
+
+
+CHAPTER IX
+
+
+The following chapters give a set of exercises carefully tested upon
+thousands of men, and these exercises will be fully explained so that
+any individual reader may practise them daily and secure their full
+benefit. To each chapter are appended a few health hints, couched in
+language that is brief and to the point, in order that they may be
+readily remembered. The object is to make an efficient working-machine
+of the man without useless effort, to increase that man's resistive
+force against disease, to add to his suppleness and endurance, to give
+him poise and balance, and to develop co-ordination or control over his
+muscles. By doing this his power to work will be augmented, and at the
+same time any work that he does will be accomplished more readily and
+with less effort. Finally his cheerfulness will be increased, and those
+who work with him or under him or about him will be spared the
+disagreeable experiences that accompany association with a man whose
+irritability and irascibility have become part of his daily habit.
+
+
+A SHORTHAND METHOD
+
+We call this system the "Daily Dozen Set-up." It is a shorthand system
+of setting-up exercises for use on any and all occasions.
+
+The "Daily Dozen Set-up" consists of twelve exercises which, for ease in
+memorizing, are divided into four groups of three exercises each. Each
+exercise or movement is given a name, and the names of all the movements
+of a group commence with the same letter, thus:
+
+ GROUP I   GROUP II  GROUP III  GROUP IV
+
+1. Hands  4. Grind   7. Crawl   10. Wave
+2. Hips   5. Grate   8. Curl    11. Weave
+3. Head   6. Grasp   9. Crouch  12. Wing
+
+These exercises are not difficult nor exhausting, and do not demand
+great strength for their proper execution. They are designed, both from
+a scientific and a practical point of view, to give exactly the right
+amount of exercise to every muscle of the body. They are intended to
+promote suppleness, and especially to strengthen those muscles which are
+seldom brought into play in ordinary daily life. A conscientious fifteen
+minutes a day with the "Daily Dozen" will soon do more for a man than
+any amount of skilled physical feats or "strong-man stunts." When one
+first practises these movements their effect will be felt on the
+little-used muscles of the neck, back, and stomach; yet they will not
+leave the pronounced muscular fatigue which follows the ordinary
+exercises and which does more harm than good.
+
+
+HEALTH MAXIMS
+
+Dress to be cool when you walk and warm when you ride.
+
+Clean skin, clean socks, clean underwear every day.
+
+Getting mad makes black marks on the health.
+
+Sleep woos the physically tired man; she flouts the mentally exhausted.
+
+Nature won't stand for overdrafts any more than your bank.
+
+In a squad it is the job of each individual to make himself fit, for it
+is his example that helps the rest.
+
+The leader may be no better than you, but some one must give the orders
+and set the pace.
+
+Two things are essential to a clean skin; one is bathing and a rub-down,
+but the other is still more important, and that is perspiration.
+
+Food, water, and oxygen are the fuel for running the human machine.
+
+You never saw a dog fill his mouth with food and then take a drink to
+wash it down.
+
+
+
+
+CHAPTER X
+
+
+Any setting-up exercises should be preparatory--that is, they should
+make men ready for the serious work of their day, and in no way exhaust
+any portion of their vitality. This modern "shorthand" method of
+setting-up leaves men in an exhilarated condition, and, instead of
+taking anything out of them, it prepares the body for any kind of work
+that may be required.
+
+Each exercise starts from the position of "Attention," which is thus
+described in the army manual:
+
+Heels on the same line and as near each other as the conformation of the
+man permits.
+
+Feet turned out equally and forming with each other an angle of about
+sixty degrees.
+
+Knees straight without stiffness.
+
+[Illustration: FIG. 1.--HANDS
+
+The description of this exercise is the same as that given for the
+military command of "Attention," and the following points should be
+carefully noted:
+
+It is not difficult to acquire a certain amount of accuracy in this
+position, but one of the easiest ways of getting men to assume it
+properly is to tell them to push their necks back. This seems more
+effective than to speak of holding the chin in with the head erect, or
+anything of that kind. If a man stands naturally and then forces the
+back of his neck back against his collar, he comes into very nearly the
+desired position of "Attention" so far as his head and neck are
+concerned.
+
+The shoulders should be rolled a little downward and back, for that is
+the sensation which comes when one speaks of the shoulders being square.
+The chest should be arched and the abdomen drawn in somewhat. The effect
+is that of a man standing erect and feeling himself a little taller than
+usual.]
+
+Body erect on hips, inclined a little forward; shoulders square and
+falling equally.
+
+Arms and hands hanging naturally, backs of the hands outward; thumbs
+along the seams of the trousers; elbows near the body.
+
+Head erect and straight to the front, chin slightly drawn in without
+constraint, eyes straight to the front. (See Fig. 1.)
+
+Each movement, with the exception of the "Speed Test" (a catch exercise
+with which any man may test his rapidity of action and co-ordination),
+should be executed in a slow and measured manner. These exercises do not
+depend upon snap for their effect, but upon the steady, deliberate, but
+not extreme stretching of the muscles. Any tendency toward hurried,
+careless execution should be avoided in favor of uniformity of movement.
+
+
+GROUP I
+
+Hands: This is the same position as "Attention." (See Fig. 1.)
+
+[Illustration: FIG. 2.--HIPS
+
+The position called "Hips" is that of "Attention" with the hands placed
+on the hips, the fingers forward and the thumbs back, at the same time
+keeping the shoulders and elbows well back.]
+
+Especial care should be taken to see that whenever, throughout the
+exercises, this position is taken--as at the completion of each
+movement--full control is retained over the arms; the hands should not
+be allowed to slap against the sides audibly.
+
+It is not difficult to acquire a certain amount of accuracy in this
+position, but one of the easiest ways of getting men to assume it
+properly is to tell them to "push their necks back." This seems more
+effective than to speak of holding the chin in with the head erect, or
+anything of that kind. If a man stands naturally and then forces the
+back of his neck back against his collar, he comes into very nearly the
+desired position of "Attention," so far as his head and neck are
+concerned.
+
+The shoulders should be rolled a little downward and back, for that is
+the sensation which comes when one speaks of the shoulders being square.
+The chest should be arched and the abdomen drawn in somewhat. The effect
+is that of a man standing erect and feeling himself a little taller than
+usual.
+
+Hips: The hands are placed on the hips, with shoulders, elbows and
+thumbs well back. (See Fig. 2.) The position of "Hips" is that of
+"Attention" with the hands placed on the hips, the fingers forward and
+the thumbs back, at the same time keeping the shoulders and elbows well
+back.
+
+Head: The hands are placed behind the neck, index finger-tips just
+touching and elbows forced back. (See Fig. 3.)
+
+[Illustration: FIG. 3.--HEAD
+
+In the position called "Head" the body is still in the position of
+"Attention," the neck pushed well back, the fingers and the hands just
+touching behind the neck, and the elbows not allowed to push forward but
+kept as far back as the shoulders.]
+
+In the position called "Head" the body is still in the position of
+"Attention," the neck pushed well back, the fingers and the hands just
+touching behind the neck, and the elbows not allowed to push forward but
+kept as far back as the shoulders.
+
+Speed Test: The above three exercises, "Hands, Hips, Head," should be
+executed but a few times each, being preparatory to the "Speed Test."
+For this the pupil should concentrate his thought on running through the
+above set as rapidly as possible, at the same time making each position
+correct.
+
+
+HEALTH MAXIMS
+
+Success comes from service.
+
+Don't make excuses. Make good.
+
+If you feel tired, remember so does the other man.
+
+After a hearty meal, stand up straight for fifteen minutes.
+
+Your squad is only as good as the poorer ones. Don't be one of those.
+
+The success of the drill depends upon the concentration of each man of
+the squad.
+
+If you have a stake in life, it is worth playing the game for all there
+is in it.
+
+The man who gets things is the one who pulls up his belt a hole tighter
+and goes out after them.
+
+If you will save your smoke till after luncheon, you'll never have
+smoker's heart.
+
+A bath, cold if you please, hot if you must, with a good rub, starts the
+day right.
+
+
+
+
+CHAPTER XI
+
+
+GROUP II
+
+Grind: (The order is "Shoulder Grind. Ready--Cross. Balance Turn.
+Grind!") Assume the "Cross"[2] position. (See Fig. 2, Chapter V.) The
+palms are then turned up, with the backs of the hands down and the arms
+forced back as far as possible. (See Fig. 4.)
+
+[Illustration: FIG. 4.--GRIND
+
+In the "Grind" special precaution should be taken not to let the center
+of the circle, that the hands are making, come in front of the
+shoulders; an attempt should almost be made to make the shoulder-blades
+meet. This is particularly necessary on the reverse.]
+
+Then to a measured counting--"One, two, three, four, five," up to
+ten--circles of twelve-inch diameter are described with the finger
+tips, the latter moving forward and upward, the arms remaining stiff and
+pivoting from the shoulders. On the backward movement of the circle the
+arms should be forced back to the limit. A complete circle should be
+described at each count. Then reverse, going through the same process,
+the circles being described in the opposite direction.
+
+In the "Grind" exercises special precaution should be taken not to let
+the center of the circle, that the hands are making, come in front of
+the shoulders; it should be straight out in the horizontal position;
+moreover, as the arm goes backward an attempt should be made to make the
+shoulder-blades almost meet. This is particularly necessary on the
+reverse--that is, when the hands are coming forward--for here the
+tendency, unless men keep the shoulders back, is to contract the chest.
+
+Grate: (The order is "Shoulder Grate. Ready--Cross. Grate!") Assume the
+"Cross" position. Then at a count of "One" the arms are slowly raised,
+as a deep inhalation is taken, to an angle of forty-five degrees from
+horizontal; at the same time the heels are raised till the weight of the
+body rests on the balls of the feet. (See Fig. 5.)
+
+[Illustration: FIG. 5.--GRATE
+
+The caution in the "Grate" position is not to let the arms drop, even a
+fraction of an inch, below the horizontal, and not to let them go up
+above the angle of forty-five degrees, for in either of these cases
+there is a distinct rest given to the shoulder muscles. Most of the
+ordinary exercises of this kind carry the arms above the head; this
+always releases the effort of the shoulder muscle and is therefore
+nearly valueless as an exercise for these members.
+
+Another fault in this exercise is letting the head come forward. The
+neck should be kept back all the time.]
+
+At "Two" the arms are slowly returned to "Cross" as all air is exhaled
+and the heels are lowered to a normal position. Care should be taken to
+see that the arms are not allowed to drop below the level of the
+shoulders or to rise more than forty-five degrees. The arms should be
+raised and lowered ten times.
+
+The caution in the "Grate" position is not to let the arms drop, even a
+fraction of an inch, below the horizontal, and not to let them go up
+above the angle of forty-five degrees, for in either of these cases
+there is a distinct rest given to the shoulder muscles. Most of the
+ordinary exercises of this kind carry the arms above the head; this
+always releases the effort of the shoulder muscle and is therefore
+nearly valueless as an exercise for these members.
+
+Another fault in this exercise is letting the head come forward. The
+neck should be kept back all the time.
+
+[Illustration: FIG. 5 A.--SECOND POSITION OF GRATE]
+
+Grasp: (The order is "Head Grasp. Ready--Cross. Grasp!") Assume the
+"Cross" position. Then place the hands behind the head. With head up
+and eyes front, and in time with the counting, "One, two, three, four,"
+the body is bent forward from the waist as far as possible. (See Fig.
+6.)
+
+[Illustration: FIG. 6.--GRASP
+
+In the "Grasp" position it is not necessary to go to extremes on the
+backward movement; only so far as is really comfortable. In the forward
+movement the body should come down practically at right angles to the
+hips, but the head should not be allowed to drop forward. The head
+should be kept up, with the elbows back and the eyes looking to the
+front.]
+
+The body is returned to the upright in the same number of counts, and at
+an unusually slow "One" it is bent as far back as comfortable only from
+the waist, being returned to the upright at "Two." Care should be taken
+to see that this motion is slow and not jerky. The entire movement
+should be repeated five times.
+
+In the "Grasp" position it is not necessary to go to an extreme on the
+backward movement; only so far as is really comfortable. In the forward
+movement the body should come down practically at right angles to the
+hips, but the head should not be allowed to drop forward. The head
+should be kept up, with the elbows back and the eyes looking to the
+front.
+
+
+HEALTH MAXIMS
+
+Vacillation and doubt are poison to the nerves.
+
+Fear is the forerunner of illness.
+
+"Eyes in the boat" is as good a maxim at drill as in a shell.
+
+When drinking a glass of water stand erect and take a full breath first;
+then drink with chest out and hips back and head up.
+
+The men who chase the golf-ball don't have to pursue the doctor.
+
+Two hours of outdoor exercise by the master never yet made him
+over-critical of the cook.
+
+[Illustration: FIG. 6 A.--FORWARD POSITION OF GRASP]
+
+Nature never punished a man for getting his legs tired. She has punished
+many for getting their nerves exhausted.
+
+The best record in golf is the record she has made of restored health to
+the middle-aged.
+
+See how high you can hold your head and deeply you can breathe whenever
+you are out of doors.
+
+Six to eight glasses of water a day, none with meals, will make you free
+of doctors.
+
+
+FOOTNOTES:
+
+[Footnote 2: On the "Cross" position, the arms should be straight out
+horizontally from the body, with the elbows locked. At the same time
+every resistance should be placed against the head and neck coming
+forward at all. These should be held in exactly the same position as at
+"Attention." The tendency is either to let the arms bend a little, or to
+let them drop a little below the horizontal, or even to hold them
+slightly above the level.]
+
+
+
+
+CHAPTER XII
+
+
+GROUP III
+
+Crawl: (The order is "Crawl. Ready--Cross. Crawl!") Assume the "Cross"
+position. The left palm is then turned up, and on a count of "One, two,
+three, four" the left arm is raised and the right arm is lowered
+laterally until at "Four" the right arm should be in a position of
+"Hands," while the left arm should be extended straight up, with the
+palm to the right. (See Fig. 7.)
+
+[Illustration: FIG. 7 CRAWL, FIRST POSITION]
+
+[Illustration: CRAWL
+
+In the "Crawl" position it is not necessary, in the beginning of the
+exercise, to slide the hand down the hip any farther than is perfectly
+comfortable. But this distance should be gradually increased, and it
+will be found quite easy to do this as the muscles of the side become
+more and more supple.]
+
+Then on the count of "One, two, three, four" the body is slowly bent
+sideways from the waist, the right hand slipping down the right leg to
+or beyond the knee, and the left arm bending in a half-circle over the
+head until the fingers touch the right ear. (See Fig. 8.) At "Four" the
+position of "Cross" is quickly resumed, and at "Two" of the next
+counting the right palm is turned up and the exercise is completed in
+the opposite direction.
+
+[Illustration: FIG. 8 CRAWL, SECOND POSITION]
+
+In the "Crawl" position it is not necessary, in the beginning of the
+exercise, to slide the hand down the hip any farther than is perfectly
+comfortable. But this distance should be gradually increased, and it
+will be found quite easy to do this as the muscles of the side become
+more and more supple.
+
+Curl: (The order is "Curl. Ready--Cross. Curl!") Assume the "Cross"
+position. In this movement, at "Cross" the feet are spread until the
+heels are about twelve inches apart. The left foot remains stationary,
+the right foot being moved to accomplish this. On a count of "One, two,
+three, four," at the same time inhaling slowly, the fists and lower
+arms are bent down from the elbows, which are kept pressed back, and the
+fists are slowly curled up into the armpits. This position should be
+reached at "Three," when the head and shoulders should be forced back
+rather strongly, reaching the limit of motion at "Four." (See Fig. 9.)
+Again on the count of "One, two, three, four," at "One" the arms are
+extended straight forward from the shoulders, with the palms down, and
+exhalation is begun.
+
+[Illustration 9. CURL.
+
+In the "Curl" position the head and shoulders should be thrown well back
+and the fists should go well up into the armpits. Keep the elbows back
+so that the entire thorax is lifted forward and up; at the same time
+take a deep inhalation.]
+
+At "Two" the arms begin to fall and the body bends forward from the
+waist, head up and eyes front, until, at "Four," the body has reached
+the limit of motion and the arms have passed the sides and have been
+forced back and up (as the trunk assumes a horizontal position) as far
+as possible. At this point the abdomen should be well drawn in at the
+finish of exhalation.
+
+(Note that in this figure the feet are together, an incorrect position
+for this exercise.) For a third time, on a count of "One, two, three,
+four" the body is straightened, reaching an upright position, with arms
+straight forward at "Three." "Cross" is assumed at "Four." As the body
+is straightened from the "Wing" position, a full breath should be taken,
+the lungs being filled, slowly, to the maximum as "Curl" is finally
+reached. This breath should be retained and then exhaled as the "Wing"
+position is taken. Inhale through the nose.
+
+[Illustration: CRAWL. AT THIS POINT THE RAISED ARM SHOULD BE CURVED OVER
+THE HEAD]
+
+The entire movement should be repeated five times.
+
+In the "Curl" position the head and shoulders should be thrown well
+back and the fists should go well up into the armpits. Keep the elbows
+back so that the entire thorax is lifted forward and up; at the same
+time take a deep inhalation.
+
+Crouch: (The order is "Crouch. Ready--Cross. Crouch!") Assume the
+"Cross" position. In this movement, at "Cross" the feet are spread until
+the heels are about twelve inches apart. The left foot remains
+stationary, the right foot being moved to accomplish this. On a count of
+"One" the knees are bent, and, with the weight on the toes, the body is
+lowered nearly to the heels, keeping the trunk as nearly erect as
+possible. (See Fig. 10.)
+
+[Illustration 10. Crouch.
+
+The "Crouch" is intended for the acquisition of balance and poise, but
+is also good exercise for the legs. The back is kept straight and the
+balance preserved throughout.]
+
+This is done at "One," and at "Two" the upright position is resumed.
+
+The entire movement should be repeated ten times.
+
+
+The "Crouch" position is intended for the acquisition of balance and
+poise; at the same time it is good exercise for the legs. The back
+should be kept straight and the balance preserved as the body goes up
+and down. This will be a little difficult at first, but will soon become
+natural.
+
+
+HEALTH MAXIMS
+
+Worry makes cowards.
+
+Happiness comes from health, not from money.
+
+Co-operation with others is the life of the squad.
+
+Drill is a mental as well as a physical discipline.
+
+Work will take your mind off most of your ills.
+
+Obesity comes from overloading the stomach and underworking the body.
+
+Nine-tenths of the "blues" come from a bad liver and lack of outdoor
+exercise.
+
+Wearing the same weight underclothing the year around will save you a
+lot of colds.
+
+Your nose, not your mouth, was given you to breathe through.
+
+Short shoes and shoes that don't fit cost a lot in the long run.
+
+Blood pressure does not come to the men who walk a lot out of doors;
+instead it looks for those who sit and eat a lot indoors.
+
+Two men in an eight-oared shell may be able to go faster than the other
+six, but they never win the race that way.
+
+
+
+
+CHAPTER XIII
+
+
+GROUP IV
+
+Wave: (The order is "Wave. Ready--Cross. Arms up. Wave!") Assume the
+"Cross" position. The arms are then stretched straight above the head,
+the fingers interlaced and the arms touching the ears. (See Fig. 11.)
+
+[Illustration: FIG. 11.--CORRECT POSITION, START OF WAVE]
+
+On a count of "One, two, three, four" a complete circle, of about
+twenty-four inches in diameter, is described with the hands, the body
+bending only at the waist. The trunk should be bent as far backward as
+forward, and as far to one side as to the other. (See Fig. 12.)
+
+[Illustration 12. Wave.
+
+In the "Wave" the tendency is to go too far forward and not far enough
+back, the result being an unsymmetrical motion. It is very easy to go
+forward, but more difficult to make the motion to the side and back.
+Care should be taken that the arms are kept squarely against the ears.
+The motion should be like waving the mast of a ship, the hips
+representing the deck and the trunk, head, and arms up to the top of the
+hands, the mast.]
+
+The body should be forward at "One," to the right at "Two," backward at
+"Three," and to the left at "Four." The motion should be steady and not
+in jerks.
+
+At "Reverse" the same movement should be repeated in the opposite
+direction--i.e. to the left.
+
+As the movement is completed for the fifteenth time the body should be
+brought to an erect position, stretching the arms up as far as possible;
+and at "Rest" the arms should drop slowly, laterally, to a "Hands"
+position. Five circles should be described in each direction.
+
+In the "Wave" the tendency is to go too far forward, and not far enough
+back, the result being an unsymmetrical motion. It is very easy to go
+forward, but more difficult to make the motion to the side and back.
+Care should be taken that the arms are kept squarely against the ears.
+The motion should be like waving the mast of a ship, the hips
+representing the deck, while the trunk, head, and arms up to the top of
+the hands, represent the mast. This movement, like the others, should
+not be extreme at first, but gradually increased after a week or so.
+
+Weave: (The order is "Weave. Ready--Cross. Weave!") Assume the "Cross"
+position. In this movement, at "Cross" the feet are spread until the
+heels are about twelve inches apart. The left foot remains stationary,
+the right foot being moved to accomplish this. On a count of "One, two,
+three, four" the body is turned to the left from the hips, the arms
+maintaining the same relation to the shoulders as at "Cross," until at
+"One" the face is to the left, the right arm pointing straight forward
+(in relation to the feet) and the left arm straight backward. (See Fig.
+13.)
+
+[Illustration: FIG. 13.--WEAVE, FIRST POSITION]
+
+At "Two" the body is bent from the waist so that the right arm goes down
+and the left up; and at "Three" the fingers of the right hand touch the
+ground midway between the feet. The left arm should then be pointing
+straight up, with the face still to the left. The right knee must be
+slightly bent to accomplish this position. (See Fig. 14.)
+
+[Illustration: FIG. 14.--WEAVE
+
+In the "Weave" care should be taken that the arms and shoulders are kept
+in one line. The turn begins with the arms horizontal until they are
+nearly at right angles to the "Cross" position. Then the knee commences
+to bend and the body bends at the trunk, the hip turning in until the
+finger tips touch the floor. At that time the arms and shoulders should
+still be in the same relative position as at the start--namely, in
+"Cross" position.]
+
+At "Four" the position of "Cross" is resumed, and on a count of "One,
+two, three, four" the same movement is repeated, this time with the left
+hand touching the ground. Throughout the exercise care should be taken
+that the arms remain in the same straight line, making no separate
+movement, but changing their position only as the trunk and shoulders
+are moved and carry the arms along. After this exercise has been
+thoroughly mastered, the turning and bending movements made on the
+counts "One" and "Two" should be combined--_i.e._, instead of making the
+entire turn, as described above, turn and bend simultaneously. The
+entire movement should be repeated ten times.
+
+In the "Weave" care should be taken that the arms and shoulders are kept
+in one line. The turn begins with the arms horizontal until they are
+nearly at right angles to the "Cross" position. Then the knee commences
+to flex and the body bends at the trunk, the hip turning in until the
+finger-tips touch the floor. At that time the arms and shoulders should
+still be in the same relative position as at the start--namely, in
+"Cross" position.
+
+Wing: (The order is "Wing. Ready--Cross. Arms up. Wing!") This is a
+finishing exercise consisting of deep breathing and is performed slowly.
+On a count of "One, two, three, four" the arms are raised laterally
+until they are extended straight upward at "One" and a full inhalation
+is reached. (See Fig. 15.) At "Two" the arms begin to fall forward and
+downward, and the body bends forward from the waist up, and eyes front,
+until, at "Four" the body has reached the limit of motion and the arms
+have passed the sides and have been forced back and up (as the trunk
+assumes a horizontal position) as far as possible. (See Fig. 15a.)
+
+[Illustration: FIG. 15.--WING
+
+In the "Wing" position, which is a final breathing exercise, the breath
+should be taken well in as the arms are raised over the head; then
+exhaled as the body and arms swing forward, with a final crowding out of
+some of the residual air by forcing in the abdomen as the arms are
+raised over the back. Start the inhalation again as the arms come
+forward.]
+
+[Illustration: FIG. 15A.--END OF WING]
+
+On a count of "One, two, three, four" the body is straightened, reaching
+an upright position, with arms vertically extended, at "Three." At
+"Four" the arms are lowered to a "Cross" position, but with palms up and
+arms and shoulders forced hard back. Very slow counting is essential to
+the correct execution of this exercise. All air should be forced from
+the lungs as the body bends forward to the "Wing" position, and they
+should be filled to capacity as the body is straightened and the arms
+brought down. Inhale through the nose. The entire movement should be
+repeated five times.
+
+
+HEALTH MAXIMS
+
+Preparedness is nine-tenths physical strength and endurance.
+
+If you take more food than the digestion can handle, you not only tire
+the stomach, but the whole system.
+
+Envy, jealousy, and wrath will ruin any digestion.
+
+You'll never get the gout from walking.
+
+Tennis up to the thirties, but golf after forty.
+
+Tight shoes have sent many a man to bed with a cold.
+
+Leg weariness never yet produced brain fag.
+
+Whenever you walk, stand up, with chin in, hips back, and chest out,
+and think how tall you are.
+
+Courage and concentration will conquer most obstacles.
+
+The hurry of half a squad never brought the whole troop home.
+
+The army must have sound lungs and a good stomach quite as much as arms
+and ammunition.
+
+
+
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