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Notes
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CHAPTER V
HEALTH AND ENDURANCE
_George J. Fisher, M. D.
Secretary, Physical Department International Committee Young Men"s Christian a.s.sociation_
Fitness
Two things greatly affect the conditions under which a boy lives in these days. One is that he lives in-doors for the greater part of the time, and the other is that he must attend school, which is pretty largely a matter of sitting still. Two things therefore are needs of every boy: out-door experience and physical activity.
To secure endurance, physical power, physical courage, and skill, the first thing needful is to take stock of one"s physical make-up, put the body in the best possible condition for doing its work and then keep it in good order.
Proper Carriage
Head up, chin in, chest out, and shoulders back is a good slogan for a boy scout who desires an erect figure. One can scarcely think of a round-shouldered scout. Yet there are such among the boys who desire to be scouts.
There is no particular exercise that a boy can take to cure round shoulders. The thing to remember is that all exercise that is taken should be done in the erect position, then the muscles will hold the body there.
An erect body means a deeper chest, room for the important organs to work and thus affords them the best chance to act.
A few setting-up exercises each day in the erect position will help greatly to get this result.
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[Ill.u.s.tration: Exercise 1]
Position: Heels together, arms down and at sides, palms in.
Movement: Swing arms, sideways, upward to vertical, and return.
[Ill.u.s.tration: Exercise 2]
Same as Exercise I, except that arms are swung forward, upward to vertical.
[Ill.u.s.tration: Exercise 3.]
Position: Arms extended to side horizontal.
Movement: Swing forward and return.
(Emphasis upon backward movement.)
[Ill.u.s.tration: Exercise 4.]
Position: Arms at side, horizontal, back slightly arched.
Movement: Circle arms backward.
Setting-up Exercises
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[Ill.u.s.tration: Exercise 5.]
Position: Forearms flexed at side of chest.
Movement: Thrust arms forward and return.
[Ill.u.s.tration: Exercise 6.]
Position: Arms at front, horizontal, forearms flexed, fingers on shoulders.
Movement: Swing backward to side, horizontal in position.
[Ill.u.s.tration: Exercise 7.]
Position: Same as Exercise 6.
Movement: Swing downward, forward, bringing arms beyond sides of body. Rise on toes with end of backward swing.
[Ill.u.s.tration: Exercise 8a.]
Position: Arms at vertical, thumbs locked, head fixed between arms.
[Ill.u.s.tration: Exercise 8b.]
Movement: Bend forward as far as possible, without bending knees, and return.
Setting-up Exercises
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[Ill.u.s.tration: Exercise 9.]
Position: Arms at vertical. Repeat exercise 8b
[Ill.u.s.tration: Exercise 9b.]
Movement: Arm circles, downward, inward, across chest. Reverse the movement.
[Ill.u.s.tration: Exercise 10.]
Position: Arms on hips.
Movement: Forward bend.