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

Walter Camp

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

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The Project Gutenberg eBook, Keeping Fit All the Way, by Walter Camp

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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

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

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

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

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

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

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>

"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

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

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

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

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

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>

"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

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

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

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:

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

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

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

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

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

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

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

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

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

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

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.

ARM AND BODY WORK. THIS PLACES A HANDICAP ON A HEAVY MAN.

HIGH-STRIDE STOOP FALLING.

WHY MEN DON'T KEEP FIT

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.

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

A SHORTHAND METHOD

HEALTH MAXIMS

CHAPTER X

FIG. 1.—HANDS

GROUP I

FIG. 2.—HIPS

FIG. 3.—HEAD

FIG. 2.—HIPS

FIG. 3.—HEAD

HEALTH MAXIMS

FIG. 1.—HANDS

GROUP I

FIG. 2.—HIPS

FIG. 3.—HEAD

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

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:

GROUP II

FIG. 4.—GRIND

FIG. 5.—GRATE

FIG. 5 A.—SECOND POSITION OF GRATE

FIG. 6.—GRASP

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

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

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

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

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

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

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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