Keeping Fit All the Way / How to Obtain and Maintain Health, Strength and Efficiency

icient, but how is he to obtain and maintain this threefold blessing? It has been stated that scientific physical exer

RGANI

dertaken is that of sixteen men. On the other hand, when the number gets above one hundred (or preferably ninety-six, in orde

together with that of the secretary of the unit, should be filed with the Senior Service Corps, of New Haven, Connecticut, or wit

or work. It has been found upon scientific test that this is the best division, and the outdoor work should follow the setting-up exercises immediatel

er at dinner or luncheon and organize; then pick out other men who a

usually very glad to lend their po

ary drill, but a certain amount of this, added after the second or third we

xercises the following explanations should be carefully studi

HE L

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,

efit therefrom will not be fully assured. Much depends upon the

THE C

erceptible 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 mi

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

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 con

S R

breast, 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 r

vement in very short order. So soon as "Squads Right" has been complet

AND MA

from a halt (except Right or Le

time" is 30 inches, measured from heel to heel, and

e Time" is 36 inches; the cadence is

ARD-

g, left knee straight. At the command, "March!" move the left foot forward 30 i

TIME-

ontal with the waist-line, fingers clen

REAR-

nd, advance and plant the left foot, turn to the right-about on th

ANY-

t the other foot as in marching; raise and place the first foot by th

TIME-

nt the other foot; bring up the foot in the rear and continue the cadence by alte

"March!" raise and plant the feet

STEP-

und, advance and plant the left foot; plant the toe of the right

foot strikes the ground

HT-

l, assisted by a slight pressure on the ball of the left foot; place the left foot by t

UT-

eft heel (without changing the position of the left foot); face to the rear, turning to the right on t

NT-

up in two lines) execute "Eyes Right"; then, beginning on the right, the men in each rank count one, two, thre

ING-UP E

ent

an angle of forty-five degrees; hands at the sides, thumbs along

1.-AT

into attention," meaning that the man comes into this position quickly and easily and with a distinct c

ss (Read

own; it may be varied by turning the palms up. Holding the arms in this position, at the same time turning the han

.-ARMS

should be placed against the head and neck coming forward at all. These should be held in exactly the same position as at "Attention." Th

d, turning the whole arm in a circle in the shoulder socket, and forcing the shoulder-blades back and

tch (Read

raight up above the head, with the hands extended. Th

.-ARMS

s F

is given,

ward. The chest should be arched, the shoulders and elbows kept we

"Attention" position, but it puts more work on the shoulder muscles and so gives greater opp

4.-HI

k F

is given,

t the back of the head (the finger-tips slightly interlaced) just where it joins the neck, e

5.-NE

ould be arched. This gives extra work for the muscles of the neck, as well as for those of

POSITION OF SHOUL

ch (Read

l to each other, the shoulders being kept back and the chest not cramped. If th

.-ARMS

nd (Rea

f the shoulders. The shoulders are held back firmly and the neck is pressed against the collar, while the chest is arche

8.-AR

h the following round of movements: "Arms Bend, Arms Cross, Arms

ne (Read

end body at the waist forward, at the same time keeping the head in line with the spinal

muscles of the neck, and, if perform

. This exercise should not be carried to an extreme, especially in the case of

g (Ready

ees straight, advance the left foot forward about two feet from the ground. Hold this p

9.-BA

ound, 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

eg and balancing powers, and increases the ability to

ition (Rea

"Arms Cross" attitude, and then, turning the body at the hips, bring first the right hand down to touch the floor,

TRIDE, FIR

left hand and touch the ground, turni

TRIDE, FIN

roduces a graceful exercise which is excellent work for the muscles of

h the arms in "Cross" position once more, bend the forward knee and touch the

rse

xcellent for the muscle

ance (Re

t 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 li

se, so as to do it

oulder muscles as well as for the forea

g (Read

ight foot about six inches, merely touching the toe to the

of the body. Care should be taken to keep the body absolutely motionless while the exercise is in pr

ter more violent exercising. It can be

Place (Mark

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

(Ready-Cross!

es 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

sing (Re

the heels, and hold the position for a mom

tion," go up onto the toes ag

t exercise for the

EXER

ention! (o

on, but hands on

osition, but hands on ba

arms extended full length

o be one foot (Fig. 12). In doing this keep the arms horizontally out from the body, and on the backward sweep try to make

HOW THE PALMS OF HANDS ARE

. Att

s straight up abo

g them straight out in front. Pa

hest, palms down. Then to "Cross," back to "Fl

LING. CORR

E. EXCELLENT

en, 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 time

. Att

ng a step to right, bringing the

f not keeping should

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 an

LENT DEMONSTRATION EXCEPT THAT

ts, at the same time bending the body and head backward (Fig. 15). The fists should be clenched and the

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

ross-Crawl!) Assume

d, 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 c

ntion! (Cro

keeping the head up and the neck back and back straight, bend the knees and come down slowly, not too far

SHOWING ERECT POSIT

. Att

toes for a second, then back onto the heels once more. Repeat some ten t

. Att

BACK POSITION OF "CURL." FACE

e 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 lo

TNO

1

e ordinary "Cross" position, excep