headlong, or cover the body to the neck. Care should be taken to wet
the chest and abdomen immediately on entering the water, since these
parts are the most sensitive to the impression of cold.
Every one should learn to swim, and those who cannot must move the
arms and legs about vigorously. The duration of the bath should
depend on the state of the health of the individual, on the state of
the weather, and on whether the water is rough or calm. The average
duration of the time spent in the water should be from three to
fifteen minutes, the latter being the maximum time for any one. No
benefit will accrue from spending a longer time than this in the
water, and much harm may result.
The sea-bath should be followed by moderate exercise, in order to
insure a perfect reaction, and to aid in expending the superfluous
energy which sea-water imparts.
Swimming and sea-bathing should be avoided by persons who have weak
hearts and a poor circulation, in whom the reaction after a plunge
into cold water is never well established. Also by persons with heart
or kidney disease, and by all feeble and old persons.
Persons with feeble constitutions, but with no actual disease, as in
various forms of nervous disorders, insomnia, etc., generally derive
marked benefit from sea-bathing.
Persons who are weak should walk and not plunge into the water. As in
all other exercises, a determination on the part of the weak to equal
the strong is a fertile cause of mischief.
=Horseback Riding as an Exercise.=—The advantages claimed for
horseback riding are that it acts on nearly every muscle of the
body, while the mind is interested and refreshed. An insuperable
disadvantage to the majority of women living in large towns and
cities is the enormous cost of the exercise.
The value of horseback riding for women has been greatly diminished
by the very faulty position caused by the side-saddle, which produced
a cramped position of the body and a tendency to lateral curvature
of the spine. Then, too, women ride too tightly corsetted, thereby
preventing much good that would otherwise accrue to the circulation
and digestive organs.
When the woman rides astride, the body is held erect and in a
natural position, and she sits much more firmly on her horse and,
if not corsetted, it becomes an exhilarating and delightful form of
exercise. The best results will probably be found in a neurasthenic
class of women, who are not strong enough to take more active
exercise, and for them it will be of decided therapeutic value to
both mind and body.
=Rowing.=—This is one of the most beneficial of exercises; it has
the advantages of scenery, freedom from dust, and companionship; it
exercises equally both sides of the body and most of the muscles. It
is an excellent exercise for strength, rapidity, and endurance.
In correct and graceful rowing there is a pendulum-like movement from
the hips. The rower should sit with the trunk fully extended, the
head up, the eyes to the front, the chest thrown forward, and the
weight of the trunk equally distributed upon the two sides of her
seat. The feet rest against the stretcher, the two hands should be
near together, and should be held symmetrically at an equal distance
from the body.
_Stretching._—The body and extended arms are brought forward as far
as possible. The spinal column should be kept extended, not bent so
as to make a crooked back, and the trunk should be thrown forward
from the hip-joints. When the stretch has reached its forward limit,
the oar is dipped into the water just far enough to cover it; then
immediately the pull begins, and it must be continued evenly to the
end.
_The Pull._—The body rises erect from the hips and swings backward.
The hands should not reach the front of the chest until the body
has passed the perpendicular and is sinking back. When the pull is
finished, the hands are dropped and suddenly bent toward the wrists.
This lifts the oar out of the water, and keeps its lower surface
parallel with it; during the stretching forward, the oar is kept
parallel with the water, so that it has not much resistance from the
air.
The muscles brought chiefly into play are the long muscles of the
back in the backward swing, and the abdominal muscles in the forward
swing. But the muscles of the pelvis, thighs, and legs all have to
work, likewise the muscles of the arms, chest, and shoulders. And
it is one of the best exercises for developing the lungs and chest,
as well as of strengthening the heart. Fatigue will be felt most in
the muscles of the legs, hips, and arms, but the exertion is so well
distributed that it causes much less fatigue than would otherwise be
the case.
=Athletic Sports.=—Athletic sports possess three distinct
advantages—they are played out-of-doors, and give an incentive to
taking the proper amount of exercise; they are all team games, and so
develop the social and coöperative spirit; and last, but by no means
least, they afford a great deal of amusement and real recreation.
Formal and systematic gymnastics are essential for the development
of the body and the correction of its defects; out-of-door exercise
is excellent, but the solitary walk, climb, swim, or row leaves
much to be desired, while in walking especially the mind is free
to pursue the same trains of thought which with it was occupied at
the desk, and so it fails to be properly refreshing to the mind and
body. Whereas in all athletic sports the ego has to be pushed into
the background, with all its interests; the day’s work left behind,
and the entire attention concentrated on the play. This is a very
distinct advantage to the individual.
Women at all ages take themselves and life too seriously. This is in
all probability due to a defective early education; between the long
school hours, home study, housework, and sewing, they had neither
time nor opportunity to cultivate a love for play and games, and so
the play instinct was not developed, and if not developed in youth,
the chances are that it never will be. In middle and advanced age,
when the stress and storm are at their height, nothing is so sure
a restorative to overtaxed brains and overwrought nerves as games,
sports, and a love of fun.
As a result of our unnatural mode of life in youth, it has come to
pass that American women especially have been defrauded out of their
birthright of the love of games and sports. Athletic games and sports
are as essential to a scheme of education as are reading, writing,
and arithmetic.
Other distinct advantages accruing to athletic games are that here
the individual becomes acquainted with her powers and weaknesses.
In formal gymnastics the movements follow each other in a regular
sequence, through lines already carefully laid out; in games, on the
contrary, no two plays or combination of plays are exactly alike.
One can never tell what her opponent is going to do, and yet what
one’s opponent does is so vital to the success or failure of the game
that the player must decide quickly and accurately how that move in
the game can best be met, so that intense concentration, quickness,
alertness, prolonged attention, self-control, and even self-sacrifice
are called for, for in the team game the individual interests must
be submerged, in order that the side may win; and so the individual
power, sense of responsibility, and an _esprit de corps_ are
developed, in a manner almost impossible in the same degree in any
other way.
The principal outdoor games for women are croquet, lawn-tennis,
hockey, golf, hand-ball, basket-ball, baseball, boxing, and fencing.
=Croquet.=—Of all these games, croquet is the mildest, and for that
reason is a good beginning game for a woman who has always led a
sedentary life, or for a woman who has become enfeebled through
serious illness. It is also an excellent game for old age.
To be beneficial and not detrimental, the exercise must be very
gradually increased, both in the length of time occupied and in the
vigor of the movements. The muscles must be slowly built up and
improved in tone, the lungs developed, and the heart strengthened.
Another advantage of croquet is that it is inexpensive and requires a
limited amount of ground.
=Lawn-tennis.=—Tennis is a much more violent exercise than croquet,
and is a game for young people and youth. Now, as to just what
constitutes youth: it is altogether a question of the condition of
the arteries, heart, and muscular system, and is not a question of
years _per se_.
The game is moderately expensive; played with four, it is not at all
violent. It is an excellent game for social purposes, and can be kept
up until late in life, but it cannot be begun late in life. It has
just the proper amount of variety, activity, and endurance to suit
hundreds of people for whom croquet would be too mild, and for whom
ball-games would be too severe.
=Golf.=—Golf is deservedly a very popular game at all ages. Perhaps
the greatest drawback for the city dweller is the inaccessibility of
the golf links and the great expense of the game.
It combines scenery, walking for several miles, some hill climbing,
and a considerable amount of exercise for the right side of the body,
particularly for the right arm, and the muscles of the right side of
the back and chest. The great drawback, from the physical standpoint,
is an overdevelopment of the muscles of the right side of the body,
which, in the majority of people, are already better developed than
those of the left side; the muscles of the left side of the body are
brought very slightly into play.
While the distinct advantages of the game are combined with walking,
the healthy body swings, the accuracy needed in making the drives,
the distance of the drives, the variety of implements as well as of
stroke, and many other features, and, further, it is a game that
keeps one pleasantly employed in a company of one’s choosing for
several hours.
=Hockey.=—Hockey is among the finest of games for most young people,
and should rank at least third among games. It has most of the
advantages of foot-ball, and many of the advantages of cricket. It
involves a considerable amount of running and a great deal of real
sport and fun.
=Basket-ball.=—This is another of the most popular games for young
people, and possesses in a very great degree all the advantages
of a team game. The confidence that follows a successful throw
proves of considerable value, unless it leads to the carelessness
of overconfidence. Faith in the ability to get out of a desperate
situation in the tossing increases with success. This leaves the
attention imperturbed, and one does not go to pieces. According
to Mosso, movements develop the brain, and it has been repeatedly
noticed that intelligence in animals increases with the increased
motility of their extremities.
FOOTNOTES:
[8] Superintendent of Dancing, New York Public Schools.
INDEX
Abdomen, protuberant, 344
causes of, 344
treatment, 45, 52, 298, 344
Abdominal exercises, 344, 346, 348
muscles, 344
development of, 344, 346, 348
flabby, 147
function of, 146, 344
Ablutions, 33, 34
cold, 34
hot, 33
Acne, 65-67
causes of, 65
treatment, 66
Air, amount breathed daily, 145
“bouquet” of, 149
chemical properties of, 149
country, 149
degree of moisture for house, 155, 156
impurities in, causes of, 152
cumulative effects of, 152, 153
injurious effects of, 153
indoor, 151
infection of, 150
overheated, injurious effects of, 155
pure, test of, 153
town, 149
Air, vitiation of, from combustion of lights, 152
from respiration, 152
from unhygienic conditions, 152
Alcohol, 127-135
absorption of, 129
anemia from use of, 131
as a food, 127, 128
cumulative effects of, 128
narcotic effects of, 128
physiologic action of, 127-130
obesity caused by, 132
on blood, 130
on brain activity, 134, 135
on digestion, 129
on heart and blood-vessels, 132
on kidneys, 133
on liver, 130
on metabolism, 129
on muscular system, 133
on nervous system, 127, 134, 193
on oxidation, interference with, 131
on self-control, 135
rub, directions for, 35
Alcoholic beverages, amount of alcohol in, 128
Alimentary canal, 80
microörganisms of, 220
Ambition, excessive, 234, 244
American men, improved physique of, 287
women, inferior physique of, 284
Amino-acids, 94, 105
Ammonia, aromatic spirits of, dose of, 218
Amylase, 94
Amylopsin, 94
Anabolism, 99
Anemia, causes of, 153
Anger, injurious effects of, 245
Animal food, 110
Anxiety, injurious effects of, 246
Arteries, description of, 139
effect of cold on caliber of, 29, 30, 140
of muscular work on caliber of, 139
Astigmatic chart, 208
Astigmatism, correction of, 208
injurious effects of uncorrected, 208, 343
test for, 208
Athletic games and sports, 318, 322, 370-373
advantages derived from, 318, 370-373
and municipal governments, 318
basket-ball, 373
benefits of, 319, 320
best suited for women, 321, 322
croquet, 371
ethical value of, 318-321
hockey, 372
lawn-tennis, 371
Attitude, correct, at desk, 165
in standing, 340
faulty, injurious effects of, 164, 342, 343
Auto-infection, 170
Auto-intoxication, 102
Autosuggestion, 244
Avocation, 198-200
nature of, 198
physiologic necessity for, 200
Back, muscles of, 301, 302
exercises for, 345, 346, 350, 351
function of, 301, 302
Bacteria, action of sunlight on, 151
intestinal, 97
rôle played by, 150
Bacterial flora, 159, 220
Baldness, causes of, 72
treatment for, 72-74
Basket-ball, 373
Baths, action of, in health, 23, 58
alkaline, 37
cold, 29-33
contraindications to, 31, 37
heat loss in, 30
physiologic effects of, 29
reaction after, 30, 31
tonic effect of, 29, 32, 33
training for, 59, 60
dip, 36
contraindications to, 37
duration of, 36
temperature of, 36
effects of, 23
electric-light, 44-46
directions for, 44, 46
indications for its use, 45, 222
foot, 39
directions for, 39
indications for, 39
mustard, 183
friction after, 31
hot, 28, 29
effects of, 28
reaction after, 29
restorative effects of, 29
neutral, effects of, 29, 33
temperature of, 29
proper time for, 59
Roman, 43
Russian, 42
contraindications for, 43
indications for, 43
saline, 37
as cleansing agent, 38
salt ablution, 41
indications for its use, 41
method of taking, 41
shower, or rain douche, 38, 39
cold, 38, 39
directions for, 38
effects of, 39
hot, 38
indications for, 39
neutral, 38
temperature of, 38
sitz, 40
duration of, 40
indications for, 41
temperature, 40
sponge, 33, 34
tub, 34, 36
full, 36
contraindications to, 36
half, 35
temperature of cold, 36
of hot, 36
of neutral, 36
Turkish, 42-48
contraindications for use of, 44
essential features of establishment, 42
indications for its use, 44
loss of weight from, 46
method of procedure, 42, 43
necessity for cold water drinking, 42
varieties of, 33
Bathtub hose, fallacy in use of, 39
Bedrooms, ventilation of, 156
Bile, action of, 92
Bladder, 179
capacity of, 179
frequency of emptying, 179
location of, 179
Blood, 142
corpuscles of, 130, 142
distribution of, 142
functions of, 26, 130, 142
length of time for passage through body, 141
thinness of. See _Anemia_.
vascular areas of, 27, 29
Body, balance and carriage of, 308, 322, 355
common defects in, 309
fatigue of, 193
position of, 164, 165
Boracic acid, solution of, 214
Boxing, 353
Brain and nervous system, 184-188
blood supply, during sleep, 193
development, of 189, 228-230, 233, 241, 295, 320
fatigue of, 185
effect of body fatigue on, 194, 221, 316, 317
functions of, 184
habit and automatism, 186
master organ of body, 184
physiology of, 187
repair of, 185, 186
rest of, 193, 197
workers, average of life of, 233
Brains vigorous and strong bodies, 290, 292
Breathing, art of, 167
difficult, treatment of, 167
exercises. See _Respiratory_.
normal, 166
types of, 167
Bromid mixture, prescription for, 218
Bronchial tubes, 143
Bronchitis, cause of, 150
chronic, cure of, through exercise, 168, 169
Capillaries, 139
Carbohydrates, absorption of, in intestines, 95
as protein protector, 100
physiologically economic, 107
Carriage, good, exercises for, 348, 354
Cataract, 215
Character, formation of, 231, 238, 241
influenced by example, 228, 238
mental poise, 234
power of will, 242
Cheese, indigestibility of, 112
Chest, description of, 138
development of, 344, 356, 362
exercises for, 346, 349, 351, 353, 354
importance of good, 147
flat, causes of, 165, 261, 265, 309
corrective exercises for, 165-168
measurements minimum under arm, consistent with good health, 147
relation between height, weight, and, 148
Chest weights, exercises with, 353, 354
for arms, 354
for chest expansion, 354
for shoulders, 354
rules for taking, 353
Chilliness, cause of, 146
Chlorids, 101
Chyme, 90
Circulation, maintenance of equilibrium, 143
mechanics of, 138-142
Circulatory apparatus, 139
system, 137
Clothing, measurements for, 164
suspension of, from shoulders, 164, 282
Clouston, necessity for definite occupation, 248
Clubs, literary, 199
women’s, benefits of, 199
Clysters, colo-, 53
directions for, 53, 54
Cold, effects of prolonged application of, 30
physiologic effects of, 29-32, 139, 140
reaction following, 30, 31
condition unfavorable to, 31
how promoted, 30, 31
injurious effects following poor, 32
tonic effects of, 32, 33
Colds, causes of, 151, 153, 156
common, 170
contagiousness of, 163
frequency of, 170
reinfection from, 170
relation of, to influenza, 169
to pneumonia, 169
to tuberculosis, 169
treatment of, 145, 170, 171
prescription for, 171
quinin in, 171
College life, advantages of, 232, 233
discipline of, 233
Vassar, 235
woman’s medical, 235
Coloclysters, directions for, 53, 54
Colon, 96
Color blindness, 215
Complexion, 57, 58
care of, 61-63
good, 57, 58
sallow, 64
Conjunctivitis, causes of, 213
granular. See _Trachoma_.
symptoms of, 214
treatment of, 214
acute, 214
chronic, 214
Constipation, 102
causes of, 103, 104, 344
chronic, 104
injurious effects of, 220
appendicitis, 102
autointoxication, 102
hemorrhoids, 102
uterine displacements, 102
treatment, 52-54, 103
Corns, treatment, 79
varieties, 78
Corsets, 255, 256, 275
abdominal, 269, 270
crusade against, 259
curved front, 261, 262
directions for adjusting, 274
effect on lung capacity, 261, 262
on muscles, 264-268
on thorax, 260
history of, 257-259
hygienic, 269
influence on female body, 260-270
injurious effects of, 260-269
relation to abdominal and pelvic disorders, 262-264
straight front, 268, 269
tight lacing and, 260, 261, 274
wearing by young girls, 270-272
what style is least injurious, 272-274
Cosmetics for the face, 63, 64
Cough, function of, 169
Country folks, outings by, 200
recreations for, 199
Crampton, Dr., and school athletics, 287
Croquet, 371
Dance, arm movements, 359
combination hand and foot movements, 360
figures of, with simple exercises, 357
fundamental positions of hands and feet, 357
simple exercises, using fundamental positions, 359
Dancing, 289, 326
aim of, 354
benefits of, 354-357
esthetic and classic, 354-357
requisites for, 354
society, 355
Dandruff, 70-72
causes of, 70
contagiousness of, 71
Deafness, causes of, 163
prevention of, 163
Debility, signs of, 216
Desk, correct attitude at, 165
Development, necessity for good, 298, 311, 314
symmetric, 292, 315
Diaphragm, 141, 142, 144, 261
relative importance of, 144, 147, 262
Diet, balanced ration, 115
finical, 172
importance of fats in, 107, 112
of varied, 116
in sedentary occupation, 113
in tropics, 121
maintenance, 109
practical facts for guidance, 115
regulation of, with reference to minimum expenditure, 122
relation to various conditions, 112
brain workers, 113
children, 113
muscular work, 113
sex, 113
temperament, 113
tuberculosis, 172
Dietaries, balanced ration, 115
in health, 66
in tropics, 121
practical facts for guidance, 115
standard, 109
Dietetics, defined, 109
Digestion, defined, 80
controlling factors in, 83
mechanical, 87
psychic aspect, 85
tone, 87
gastric, 89
absorption of food, 92
chemical changes, in, 98
mechanics of, 90
intestinal, 92
absorption of food, 94
bacteria, 97
mechanics of, 96
Digestive fluids, 92-94
bile, action of, 92
gastric juice, 89
intestinal juice, 92
pancreatic, 93
saliva, 88
succus entericus, 94
system, 80
tract, 80
Discipline, 228, 229, 232
Disinfectants, carbolic acid, 175
formaldehyd, 174, 175
sulphur, 174
Disinfection after tuberculosis, directions for, 174, 175
Douche, 46-48
application of, mass, 47
pressure, 47
temperature, 47
cold, contraindications to, 48
long applications, 47, 48
mechanical effects of, 47
physician’s prescription for, 48
physiologic effects of, 48
fan, 47
horizontal jet, 47
neutral, indications for, 48
rain, 38, 39
directions for, 38
effects of pressure in, 39
rationale of, 47
Scotch, 47
temperature and its effects, 47
neutral, 48
Dress and woman’s physical deterioration, 252-282
corsets, 257-275
gymnastic, 336
Dress, history of woman’s, 252-259
French, 255-259
Greek, 252-254
mediæval, 254-256
renaissance, 256, 257
Roman, 253, 254
shoes, 275-277
street, winter, 282
Drudgery, joyless, 198
Dust, its relation to disease, 149
Ear, 162
ache, treatment of, 164
description of, 162
douching, 56
wax, 163
removal of, 163
Eczema, 65
chronic, 65
seborrheic, 71
causes of, 72
symptoms of, 71
treatment, 73, 74
Education and the health of girls, 234
college, 232
discipline, 232, 233, 320
effect on home, 237
on physical health, 234, 236
higher, of women, 234-237
President Eliot on, 235-237
mental development, 228-232, 320
faculties, balancing of, 234
habits, 186, 187
moral sense, 230, 231
physical, influence on health, 310-316, 324
religious instincts, 231
self-control, 229
truthfulness, 228, 229
Eggs, digestibility of, 110
nutritive value of, 110
Electric-light baths, 44, 46
comparison of, with other heat procedures, 44
description of cabinet, 44
indications for use of, 45
length of stay in, 44
reduction of weight through, 46
symptoms of too prolonged stay in, 46
treatment, finishing, 45
Eliot, President, on higher education of women, 235-237
Emotional nature, 230, 231
Emotions, depressing, 246
physical effects of, 246
the natural, 226, 227, 230, 231
violent, 243
Employees, care of, 324, 357
Enemas, 53, 54
injurious effect of daily, 54
Energy, 99
Environment, 237-240
friends, 238
harm done by bad, 238, 239
literature, 239, 240
toilet, 237, 238
Enzymes, action of, 84
defined, 84
Erepsin, 94
Eustachian tube, 162
Exercise after eating, 316
after fasting, 335
and amusement, 357, 370
benefits, of, 311 312, 313, 323-325
effects of, on brain development, 291
on character, 291, 320
on heart and lungs, 295, 310
on muscles and blood-vessels, 293, 294, 295, 312
gradual training in, 312
heart’s need of, 310
increase of red blood-cells through, 294
length of time for, 334, 362
outdoor, horseback riding, 328, 368
mountain climbing, 365
rowing, 369, 370
running, 341, 364
swimming, 365-368
walking, 362-364
passive. See _Massage_.
physiology and pathology of, 292, 311, 312
regularity in, 288, 335, 362
rules for taking, 334-336
Exercises, corrective, abdominal, 346, 348, 350, 352
alternate kneeling, 348
arms, 351, 353, 354
balancing, 349
back, for muscles of, 346, 350-352
carriage, 348
chest, 351-354
for developing various regions of the body, 341-354
for extending depth of, 349
forward projection of, 346
hips, 352
legs, 347, 351, 352
poise, 348
respiratory, 345
rope pulling, 351
shoulder-blade, 345, 346
spine, 347
squatting, 347
standing, correct attitude in, 340
swimming, 351
thighs, 351
trunk flexions, 352
lateral, 349, 352
waist, 349, 351
exhaustion, recovery from, 293, 294
free, rules for taking, 343
of endurance, 292, 293, 295
of strength and skill, 292, 293, 295
Exhaustion, injurious results of, 193, 194, 197, 221
recovery from, 294
symptoms of, 194-196
Eyes, 204-211
care of, 212
healthy, 209
injuries to, 213
interruption of work of, 209, 210
protection of, 211
removal of foreign bodies from, 213.
See _Visual apparatus_.
Eye-strain, 204
general symptoms of, 209
local symptoms of, 209
mechanism of, 209
prevention of, 210
Face as index of health, 57
cleansing of, 61
dryness of skin of, 62
lotions, 62
massage of, 67
powders, 63, 64
protection of, 63
steaming, 67
use of cosmetics, 63
of soap, 62
Facial blemishes, 65-67
eczema, 65
causes of, 65
general treatment, 66
freckles, 64
liver spots, 64
pimples and acne, 65
causes of, 65
treatment of, 66
sallow complexion, 64
treatment, 66
wrinkles, 67-69
Far-sightedness, 207
Fat, 107, 112
as protector of protein, 100
Fatigue, undue, 294
causes of, 199, 303, 304
danger signal, 193
economic waste of, 194
effect of brain, on body fatigue, 316, 317
effect of, on nerve cells, 192
mental symptoms of, 192
muscular, 303, 304
normal, 192
recovery from, 294
toxins of, 190-192, 203
treatment, 222, 305
Fear, 227
forms of, 227
physical effects of, 227, 244
universality of, 227
Feet, care, of, 78
corns, treatment of, 79
ingrowing nails, 78
perspiration of, 78
protection of, 276, 277
Female form, relative proportion of, 296
generative organs, 179
Fallopian tubes, 179
function of, 179
ovaries, 179
physiology of, 179
uterus, 180
functions of, 180
respiratory movements of, 180
Fencing, 353
Food, absorption of, from intestines, 94
from stomach, 92
amount required, 104
animal, 110
breads, defective method of preparation, 120
carbohydrates, 107
physiologically economical, 107
potatoes, 111
rice, 111
wheat flour, 111
chemical changes in, in stomach, 89
classification of, 105
digestibility of, 110
beef, 110
buttermilk, 111
chicken, 110
eggs, 110
koumiss, 111
milk, 111
mutton, 110
pork, 110
economics, 122
relation to social welfare, 114
fat, 107, 112
heat value and digestibility, 110
indigestible combinations, 119
influence of, on secretion, 98
iron, 102
mineral substances, 107
preparation of, 119
proteins, 105, 115
foods rich in, 115
values, 124-127
variety of, 116
vitamins, 108
Food-stuffs, carbohydrates, 107
as protein protectors, 100
classification of, 105
daily amount required, 66
fats, 107, 112
as protein protectors, 100
mineral substances, 107
proteins, 105
as source of energy, 105
salt, 101
water, 100
Foot, configuration of, 337, 338
description of, in walking, 338-340
Freckles, 64
Friction, mechanical effects of, 31, 306
Friends, choice of, 238
molding effects of, 238, 239
requirements for, 239
Gaches-Sarraute, Madame, hygienic corsets, 269
Games as supplement to gymnastics. See _Athletic games and sports_.
Gastric juice, 89
Golf, 372
Greek costumes, 252-254
Gymnasium in campaign against disease, 323-325
Vassar College, 325
Gymnasiums, 336, 337
Gymnasiums against disease, 312, 313, 323-325
and factories, 324, 325, 357
and women’s colleges, 325
Gymnastic dress, 336
Gymnastics, benefits from, 314-316
for symmetric development, 315
medical, 314
physical examination for, 326, 327
practice of, 314
versus athletics, 313
Habit and automatism, 186
Habits and disease, 244
age limit for, 186, 187
bad, 186
Hair, 70-76
brushing, 73
care of, 72-74
cutting of, 74
dandruff, 70
description of, 70, 71
dressing, 74
gray, 75
causes of, 75
treatment of, 75
premature thinness of, 70
treatment of, 72, 73
scalp, dry, treatment of, 74
massage of, 74
seborrheic eczema, 71
shampoo, 73
treatment of, 73
Hair-brush, 73, 74
care of, 74
Hancock, Dr., physical training for women, 286
Hands, care of, 76, 77
chapped, 76
Hands, nails, care of, 76
cleansing of, 77
infection from lack of cleanliness, 77
Headache, 216-219
causes of, 209, 216, 217, 221
symptoms of, 217
treatment of, 217-219
varieties of, 217
neuralgic, 217
Health, good, and vacations, 201, 202
evidences of, 215
Hearing, impairment of, causes of, 163
Heart, description of, 139
frequency of beat, 140
functions of, 139
location of, 139
Heart’s need of exercise, 310
Heat, animal, 26
dissipation of, 26
physiologic effects of, 27
production of, 26, 27, 303, 308
Height, weight, and chest measurements, relative proportion
of, 148, 297
Hemorrhoids, 102
Hereditary predispositions, 225
Heredity, influence of, on health, 224-226
Hockey, 372
Hormones, 89
Horseback riding, 328
Hot-water bottle, action of, 29
Houses, degree of moisture of air of, 155
disinfection of, after tuberculosis, 174, 175
effects of gloomy, 238
temperature of, 155
ventilation of, 151-155
Hydrotherapy defined, 23
value of, 23. See _Baths_ and _Douches_.
Hygiene of mind, 224-251
Hygrometer, 156
Idleness as cause of nervous prostration, 223, 247
Thomas on ill effects of, 248, 249
Industrial training of women, necessity for, 247
Infectious diseases, 169-175
bronchitis, 159, 160, 168, 169
causes of, 149-151, 153, 169
common colds, 159, 169-171
influenza, 159, 169, 170
pharyngitis, 151, 159, 160
Influenza, 169
cause of, 150, 159
relation of, to pneumonia, 171
to tuberculosis, 169, 173
Ingrowing toe-nails, causes of, 78
treatment of, 78
Inhibition, 240-242
importance of, 242
training in, 241
Insomnia, 196
causes of, 194, 196, 220
injurious effects of, 203, 219
treatment of, 39, 204
Intestinal bacteria, 97
Invertase, 94
Iron, 102
Irrigations, vaginal, 54-56
Katabolism, 99
Kidneys, description of, 175
diseases of, treatment of, 52
function of, 175-179
Kidneys, function of, relation of, to skin and lungs, 176
Knee-chest position, description of, 53
Lactase, 94
Lamp shades, 211, 212
Larynx, 143
Laughter, physiologic necessity for, 200, 201
Life, prolongation of, 132, 313
Lighting, artificial, 211, 212
natural, 212
Lipase, 94
Literature, 239, 240
molding influence on the mind, 239
taste for, formed in youth, 240
Lungs, 143
description of, 143
frequency of diseases of, 137
good development of, 137, 311
exercises for, 165-168, 345, 349, 353
hygiene of, clothes in relation to, 164
relation of, to good health, 146
secretion of, 145
ventilation of, 165-168
vital capacity of, 148
weakness of, causes of, 137
Maltase, 94
Massage defined, 304
benefits of, 304-306
mode of procedure, 307
movements of, 306
friction, 306
grasping and pinching, 306
striking, 307
stroking, 307
vibration, 307
rise of temperature after, 308
time for giving, 307
Mastication, 82, 88
Meats, digestibility of, 110
nutritive properties, 110
Medical examination blank, 330
Menstruation, 181-183
anomalies of, 183
painful, 183
profuse, 183
scanty, 183
suppressed, 183
treatment of, 182, 183
hygiene of, 181
normal, average duration of, 181
character of, 181
cold baths during, 181, 182
exercise during, 182
premonitory symptoms of, 181
Mental activity, attitude and bodily function of, 242
depression, 231
development, 189, 190, 228-232, 233, 241
and physical training, 290-292, 295, 315, 320
disorders of adolescence, 231
emotions, exhausting nature of, 245-247
faculties, balance of, 234
habits, 186, 187
hygiene, 224-247
hurry, effect of, 190
qualities, 228
Metabolism, 98
cumulative effects of impure air on, 153
effect of nitrogenous diet on, 99
water and, 100
Microörganisms in intestinal canal, 97
Migraine, treatment of, 218
Milk, digestion of, 111
Mind hygiene, relation of, to physical health, 224-251, 320
subconscious, 238
Mineral substances, 107
Vittel, 51
Moral sense, 230, 231
Mothers as educators, 224
exhausted, 197
Mountain climbing, 365
Mouth, care of, 82
cleansing of, 82
Muscular system, 298-304
action of muscles of abdomen, 300
of back, 301
coördination, 304
development prevented by corsets, 260, 261, 264-268, 270, 271
energy, 303
fatigue, 303
heat production, 303
Nasal catarrh, causes of, 159
general treatment, 151
local, 160, 161
prevention of, 160
douche, 161
passages, obstruction of, 158
sprays, 160
prescriptions for, 161
Nature’s restoratives, 196-200
recreation, 198, 200
rest, 197
sleep, 198, 202, 203
Near-sightedness, causes of, 206, 207
correction of, 207
Nervous breakdowns, prevention of, 197, 199, 201
disorders, causes of, 216
functional, 215, 223
headache, 216-219
neurasthenia, 219
system as balance of power, 184
brain as master organ of body, 184
function of, 184
physiology of, 187
cerebrospinal nerves, 187
spinal cord, 187
sympathetic, 188
Nervousness, 196
causes of, 196
treatment of, 305
Neurasthenia, 219-223
causes of, 219, 220
rational treatment, 221-223, 305
symptoms of, 221
Nitrogenous waste products, 106
Nose, care of, 157
functions of, 157
Obesity, causes of, 132, 298
treatment of, 45, 52, 298, 344
Occupation, definite, a physical necessity, 247
Clouston on, 248. See _Vocation_.
sedentary, 165
Optical defects and their correction, 206-209
astigmatism, 208
hyperopia or far-sightedness, 207
myopia or near-sightedness, 206
causes of, 207, 209
treatment of, 207
presbyopia or loss of accommodation, 207
Outdoor exercise, 362
daily length of time for, 362
Overwork, 193, 194
danger signals, 193
signs of, 194-196
stimulants in, 193
worry and, 195
Overworked class, rest treatment for, 222, 223
Oxygen, importance of, 145
Palate, soft, 158
Pancreatic juice, 93
rennin, 93
Perspiration, daily amount of, 26
effect of, on tone of skin, 29
rate of increase in hot baths, 28
Pharynx. See _Throat_.
Physical efficiency, 11
an exact science, 13
marks for, 13, 317
reflex effect of group impairment on organism, 19
standardized percentage table, 14, 328
statistical study, 15
wisdom of, 11
exercise, rules for, 334-336
measurements, record for, 327, 334
status of women of to-day, 19
training among the ancients, 283, 284, 289
before twelve years of age, 333
dancing, 289, 326
examinations for, 326, 327
Physical training for invalids, 334
improved physique from, 286, 325
influence on life and health, 290
key to health and beauty, 283-322
of girls, 286, 289, 321, 333
of Japanese women, 286
report of Royal Commission on, 288
Physique, good, through physical training, 333
improved, of American women, 287
of school children, 287
Play, adult, 288
Pleasure seeking as the object of life, 189, 247, 249
Pneumonia following influenza, 169
mortality from, 171
Potatoes, 111
Prosecretin, 92
Proteins, 105
Pulley weights, exercises with.
See _Chest weights_.
Pulse, frequency of, 140
Reading, distance of book from eyes, 165
fine type, 212
hygienic precautions, 212, 213
length of line, 212
position of reader in, 212
Recreation, necessity for, 220
Religion, 232
Religious instincts, 231, 232
Rennin, pancreatic, 93
Respiration during sleep, 166
forced, benefits of, 165, 166
impediments to normal, 164
Respiration, mechanics of, 138, 141
normal, relation to body heat, 146
types of, 167
costal, 167
diaphragmatic, 167
thoracic, 167
vitiation of air in, 152
Respiratory exercises, 165-168, 345
beneficial results of, 311
best time for, 166, 167
dress for, 166
frequency of, practice of, 166
system, 137-157
air cells, 143
bronchial tubes, 144
expiration, 143
inspiration, 143
forced, 144
function of abdominal muscles, 146, 344
larynx, 143
lungs, 143
hygiene of, and relation to general health, 146
secretion of, 145
vital capacity of, 144
thorax, 138
trachea, 143
Rest, 197
days of, 200, 201
proper way to, 197, 198
regularity of, 197
Rice, 111
Roman baths, 43
Rowing, 369
Running, 293, 364
age limit for, 365
benefits of, 310
rules for, 341
Saliva, 88
Salt, common, 101
normal, solution, 53
sea, 41
Sargent, Dr. Dudley A., 284, 285, 287, 317, 321
Scalp, massage of, 74
Sebaceous glands, function of, 25
infection through, 25
Secretin, 92
Self-control, 229, 230
difficulty of, 229
standards aimed at, 229
training in, 230
Semiconstipation, 102
Senility, causes of, 133
Sewing, hygienic precautions in, 212, 213
Shoe, 275-277
compression of foot by, 275
flat heels, 276
French heels, 277
awkward gait due to, 277, 339
deformities caused by, 277
injurious effects of, 277
proper length of, 276
soles of, 276
Shoulder-blade exercises, 345
Shoulders, round, and inequality of height of, 342
causes of, 342
corrective exercises for, 345, 346
Sims’ position described, 53
Skin, absorption through, 28
care of, 57-69
description of, 24, 25
diseases, acne, 65
eczema, 65
treatment of, 66
functions of, 25
respiration through, 28
rôle played in maintaining body temperature, 26
sebaceous glands, 25
sweat glands, 25
perspiration, daily amount of, 26
temperature of, 31
tone of, 25
Skirt, walking, 202-204
Sleep, 202-204
amount necessary, 196, 203
dreamless, 204
favorable conditions for, 204
habits of, 198, 203
physiologic necessity for, 185, 192, 193, 203
Sleepiness, causes of, 203
Soap, 58
castile, 61
sand, 61
tincture of green, 73
Social instincts, 226
at school age, 226
right training of, 241
Sore throat, prevention of, 160
treatment of, 160, 161
Spinal cord center of reflex acts, 187
curvature, 309
causes of, 164, 342, 343
general treatment for, 343
Spine, muscles of, exercises for strengthening, 347
Spirometer, 148
Sponge as article of toilet, 33
Spray apparatus, description of, 160
liquids for, 161
oil, formula for, 161
Standing, common defects in, 340
correct attitude in, 340
Steapsin, 94
Stocking supporters, 278
Stockings, evils of short, 277
Stomach, chemical changes in food in, 89
description of, 89
location of, 89
Street dress, winter, 282
Styes, treatment of, 215
Success defined, 249
elements of, 249
lack of, 250
mental condition and, 250
psychology of, 249-251
Succus entericus, 94
Sugar, absorption of, in intestines, 95
Sunlight, action on respiration, 149
on tubercle bacillus, 151
Swimming, 365-368
contraindications to, 368
exercises, 351
pool, temperature of, 326
rules for, 366-368
Swift, Prof., theories regarding children, 228, 233
fighting among boys, 233
Tea, effect of, on digestion, 119
proper way to make, 120
Teeth, 82
care of, 82, 83
cleansing of, 83
tartar, 83
tooth-brush, 83
Temperament, 225, 226
arthritic, 226
nervous, 225
temptations of, 226
phlegmatic, 226
Temperature for house, 155
normal body, 27, 28
how maintained, 28
mouth, 28
rectum, 28
surface, 31
Thomas, Prof., on effect of idleness, 248
on necessity of definite vocation, 249
Throat or pharynx, 137
bacterial flora in, 151
description of, 158
diseases of, causes of, 158
effect of lowered vitality on, 151
importance of healthy condition of, 151, 159
pillars of, 158
sore, prevention of, 160
treatment of, 160, 161
Toe-nails, ingrowing, 78
Tonsils, chronic enlargement of, 159
Trachea, 143
Trachoma, 214, 215
Tropics, dietary in, 121
Trypsin, 93
Tubercle bacillus, 150
destruction of, 174
Tuberculosis, causes of, 137, 150, 309
diet in, 172
disinfection after, 174, 175
expectoration in, 150, 173
infection in, 150, 173
source of, 173
mortality in, 137
prevention of, 171-174
Turkish baths, 42-44
cold plunge, 43
contraindications to, 31, 37
contraindications for their use, 44
essential features of establishment, 42
harmful results of too prolonged stay in, 42
indications for their use, 44
methods of procedure, 42-44
necessity for cold water drinking, 42
physician’s prescription for, 43
shampoo, 43
steam room, 43
contraindications for use of, 43
Underclothing, combination suits, 280
winter, 278-281
equestrian tights, 280
essential qualities of, 278
Urea, 106
Uric acid, 106
treatment of, 45
Urinary excretory apparatus, 179
Urine, 178
daily amount of, 178
secretion of, 176
specific gravity of, 178
toxicity of, 178, 179
urea, 178
uric acid, 178
value of study of, 178
Uvula, relaxation of, 158
Vacations and health, 201, 202
resorts, requisites for, 202
rules for, 202
Vaginal irrigations, 54-56
directions for, 54, 55
indications for use of, 55
Vassar College, 235
gymnasium, 325-328
Veils, 210
Ventilation, 151-155
method of, 154
necessity for indoor, 151
hourly amount of fresh air needed, 151
of bed-clothes, 157
of bedrooms, 156
of houses, 151-155
of lungs, 165-168
Vision, defective. See _Optical defects_.
Visual apparatus, 205, 206
accommodation, mechanism of, 206
conjunctiva, 205
description of, 205
eyeball, 205
eyelashes, 205
eyelids, 205
image, formation of, 206
iris, 205
function of, 206
lachrymal glands, 205
tears, function of, 205
Vitamins, 108
Vocation, physiologic necessity for, 247
Clouston on, 248
Thomas on, 248, 249
Waist exercises, 349, 351, 356
Walk, listless, bad effects of, 364
Walking, clothing for, 282, 363
effect of speed in, 293
on blood-vessels and muscles, 363
effect of, on heart and lungs, 362
position of feet in, 341
skirt, 281
proper length of, 281
Walks, rules for long, 364
Wash cloths, care of, 61
danger of infection from, 61
Waste products, nitrogenous, 106
Water and metabolism, 100
internal use of, 48-52
action on digestion, 50
on heart and blood, 50
at meals, 50, 51
boiled, 49
classification of temperature of, 28
cold, contraindications to, 52
infection, vehicle for, 49
mineral, 118
physiologic effects of, 28
therapeutic indications for, 50-52
time required for its absorption, 50
Weichardt, Dr., experiments on guinea-pigs, 191
Weights for women, table of, relation between height and, 296, 297
Weisse, Dr., table of weights, etc., 296, 297
Will, education of, 241-245
influence of, on conduct, 241, 242
inhibition, 240-242
obsessions, overcoming of, 241
power of, and strong muscles, 291, 292
training of, 241
Women, American, cause of inferior physique of, 284-286
average height of, 298
higher education of, 234-237
in business activities, 237, 248
Japanese, 286
non-occupation of, 248, 249
noted sovereigns as mothers, 247
physical status, 19
Woolen undergarments, 279, 280
Work, hygiene of, 188
number of hours allotted to, 194
philosophy of, 188
physiologic necessity for, 189
Worry, 195, 196
defined, 245
results of, 246
Wrinkles, 67-69
causes of, 67, 68
results of, 68, 69
Writing, use of typewriter, 165
Transcriber’s Notes
pg 93 Changed: the acidity of the gastic juice
to: the acidity of the gastric juice
pg 99 Changed: the only difference beteen man
to: the only difference between man
pg 112 Changed: weight, occupation, idisoyncrasies
to: weight, occupation, idiosyncrasies
pg 122 Changed: It is is better to take dinner
to: It is better to take dinner
pg 175 Changed: and the woodword repainted.
to: and the woodwork repainted.
pg 201 Changed: kind of place one choses
to: kind of place one chooses
pg 213 Changed: but if the susbtance lodges
to: but if the substance lodges
pg 247 Changed: excluding women, who are fulfiling
to: excluding women, who are fulfilling
pg 254 Changed: use of cosemtics was introduced
to: use of cosmetics was introduced
pg 267 Changed: take place at the hip-joints
to: takes place at the hip-joints
pg 272 Changed: is divided into three clases
to: is divided into three classes
pg 284 Changed: national games. Xenophen says
to: national games. Xenophon says
pg 284 Changed: husbands to war, and exhibited intances
to: husbands to war, and exhibited instances
pg 329 Changed: cheast measurements, yet with the physical
to: chest measurements, yet with the physical