The Project Gutenberg eBook, Keeping Fit All the Way, by Walter Camp
E-text prepared by Juliet Sutherland and the Project Gutenberg Online Distributed Proofreading Team
KEEPING FIT ALL THE WAY
How to Obtain and Maintain
Health, Strength and Efficiency
THREE PIONEERS IN SENIOR SERVICE WORK
TABLE OF CONTENTS
INTRODUCTION
AN AMERICAN CITIZEN'S CREED
Part I
KEEPING FIT ALL THE WAY
CHAPTER I
NATURE A HARD MISTRESS
THE VICIOUS CIRCLE
AS THE YEARS GO ON
THE REMEDY
WHAT WORRY DOES
AMERICANITIS
THE PRICE OF SUCCESS
CHAPTER II
THE VALUE OF EXERCISE
PREPARING FOR EMERGENCIES
FROM A FAMOUS PHYSICIAN'S NOTE-BOOK
THE ROAD TO EFFICIENCY
A WINTER VACATION
THE GOSPEL OF FRESH AIR
UNLEARNED LESSONS
CHAPTER III
THE SPIRIT OF YOUTH
ECONOMIC LOSSES
WARNING EXAMPLES
PHYSICAL FITNESS A VITAL FACT
CHAPTER IV
THE SENIOR SERVICE CORPS
INITIAL HIKE OF FIRST SENIOR SERVICE CORPS
HIKE OF A SENIOR CORPS
THESE MEN, ALTHOUGH OVER FORTY-FIVE YEARS OF AGE, MARCHED FOR OVER FOUR HOURS WITHOUT DISCOMFORT
THE BASIC IDEA
COMMUNITY PHYSICAL DEVELOPMENT
WALTER CAMP, PRESIDENT, AND JOSEPH C. JOHNSON, SECRETARY, OF THE ORIGINAL SENIOR SERVICE CORPS ESTABLISHED IN NEW HAVEN, CONNECTICUT, IN THE SPRING OF 1917
SETTING-UP WORK OF A COMPANY OF ONE HUNDRED
DOCTOR ANDERSON LEADING A GROUP IN THE YALE GYMNASIUM
AN OUTLINE OF THE SYSTEM
INDIVIDUAL AND GROUP ACTION
EFFECT OF THIRTY DAYS OF TRAINING UPON A COMPANY. THESE MEN ARE CARRYING IRON BARS WEIGHING NINE POUNDS EACH
PRACTISING AND MARCHING WITH IRON BARS WEIGHING NINE POUNDS EACH
WORK AND HYGIENE
"COUNTING OFF" A COMPANY IN THE YALE GYMNASIUM
"HEAD" POSITION. GROUP OF ONE HUNDRED, SENIOR CORPS>
WATER, WALKING, AND FOOD
RESULT OF SIXTY DAYS' TRAINING IN CARRIAGE. THE TWO MEN IN FRONT WEIGH 265 AND 230 POUNDS RESPECTIVELY
LOOK AND DETERMINATION ON FIRST DAY'S MARCH, DURING WHICH THE MEN CARRIED IRON BARS WEIGHING NINE POUNDS EACH
A MODEL DIETARY
HYGIENIC CURE-ALLS
FRESH AIR
THE VALUE OF DEEP BREATHING
CHAPTER V
THE ORGANIZATION
TO THE LEADER
GIVING THE COMMANDS
EYES RIGHT!
STEPS AND MARCHINGS
THE SETTING-UP EXERCISES
FIG. 1.—ATTENTION
FIG. 2.—ARMS CROSS
FIG. 3.—ARMS STRETCH
FIG. 4.—HIPS FIRM
FIG. 5.—NECK FIRM
Fig. 6—INCORRECT POSITION OF SHOULDERS IN NECK FIRM
FIG. 7.—ARMS REACH
FIG. 8.—ARMS BEND
FIG. 9.—BALANCING
FIG. 10.—STRIDE, FIRST POSITION
FIG. 11.—STRIDE, FINAL POSITION
GROUP EXERCISES
FIG. 12.—"GRIND," SHOWING HOW THE PALMS OF HANDS ARE TURNED UP IN THIS EXERCISE
FIG. 13.—FLING. CORRECT POSITION
FIG. 14.—WAVE. EXCELLENT DEMONSTRATION
WEAVE—Common fault of not keeping shoulders and arms in line.
FIG. 15.—"CURL" POSITION. EXCELLENT DEMONSTRATION EXCEPT THAT THE ELBOWS SHOULD BE THROWN BACK
FIG. 16.—"CROUCH," SHOWING ERECT POSITION OF BODY AND BACK
FIG. 17.—"WING" POSITION, ALSO BACK POSITION OF "CURL." FACE SHOULD, HOWEVER, BE TURNED UP
FOOTNOTES:
CHAPTER VI
A TEN-DAY PROGRAM
CORRECT POSITION OF NECK AND SHOULDERS IN ALL REACH EXERCISES
STOOPING. INCORRECT POSITION, LETTING THE HEAD FALL FORWARD
Letting shoulders come forward; common fault
Incorrect position of neck and shoulders; very common fault
STOOPING. INCORRECT POSITION, LETTING THE BACK BOW UP AND SHOULDERS DROP
EFFECT OF THESE EXERCISES, SHOWING EVEN MUSCULAR DEVELOPMENT
Part II
THE DAILY DOZEN
CHAPTER VII
A MODERN PHYSICAL SYSTEM
OUT-OF-DATE IDEAS
INCORRECT POSITION, SHOWING HOW MOST MEN SLACK IN SWEDISH EXERCISES BY LETTING THE BACK BEND
OLD-TIME FALLACIES
A PERFECTLY USELESS STUNT
PENNY-WISE AND POUND-FOOLISH
NATURE'S PROCESS
TIME THE GREAT ELEMENT
ESSENTIAL PRINCIPLES
MODERN PHYSICAL EDUCATION
SLACKING IN SETTING-UP DRILLS
LEG-RAISING
SIDE-FALLING. THIS ARM AND BODY WORK PLACES A HANDICAP ON A HEAVY MAN
A CALL FOR WORK THAT WILL COUNT
THE BIG PROBLEM
ARM AND BODY WORK. THIS EXERCISE PLACES A HANDICAP ON A HEAVY MAN
ALTERNATE LEG-RAISING
THE NEED FOR A CONDENSED SYSTEM OF CALISTHENICS
EXTRA LEG WORK. THIS EXERCISE PLACES A HANDICAP ON A HEAVY MAN
A REASONABLE PROGRAM
CHAPTER VIII
WORRY AND FEAR
THE FATAL MISTAKE
ARCH WORK
SOMETHING OUT OF A BOTTLE
CONSERVING THE PRESIDENT'S HEALTH
SPRING WORK.
FLEXING EXERCISES
THE UNPLEASANT SELF-AWAKENING
ARM AND BODY WORK. THIS PLACES A HANDICAP ON A HEAVY MAN.
HIGH-STRIDE STOOP FALLING.
WHY MEN DON'T KEEP FIT
CHAPTER IX
A SHORTHAND METHOD
HEALTH MAXIMS
CHAPTER X
FIG. 1.—HANDS
GROUP I
FIG. 2.—HIPS
FIG. 3.—HEAD
HEALTH MAXIMS
CHAPTER XI
GROUP II
FIG. 4.—GRIND
FIG. 5.—GRATE
FIG. 5 A.—SECOND POSITION OF GRATE
FIG. 6.—GRASP
HEALTH MAXIMS
FIG. 6 A.—FORWARD POSITION OF GRASP
FOOTNOTES:
CHAPTER XII
GROUP III
FIG. 7 CRAWL, FIRST POSITION
CRAWL
FIG. 8 CRAWL, SECOND POSITION
FIG. 9. — CURL
CRAWL. AT THIS POINT THE RAISED ARM SHOULD BE CURVED OVER THE HEAD
FIG. 10.—CROUCH
HEALTH MAXIMS
CHAPTER XIII
GROUP IV
FIG. 11.—CORRECT POSITION, START OF WAVE
FIG. 12.—WAVE
FIG. 13.—WEAVE, FIRST POSITION
FIG. 14.—WEAVE
FIG. 15.—WING
FIG. 15A.—END OF WING
HEALTH MAXIMS
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