METHODS

=825.= In the employment of the various forms of physical training it is necessary that well-defined methods should be introduced in order that the object of this training may be attained in the most thorough and systematic manner. Whenever it is possible this work should be conducted out of doors. In planning these methods the following factors must be considered:

(_a_) The condition and physical apt.i.tude of the men.

(_b_) The facilities.

(_c_) The time.

The question of the _physical apt.i.tude_ and _general condition_, etc., of the men is a very important one, and it should always determine the nature and extent of the task expected of them; never should the work be made the determining factor. In general, it is advisable to divide the men into three cla.s.ses, viz., the recruit cla.s.s, the intermediate cla.s.s, and the advanced cla.s.s. The work for each cla.s.s should fit the capabilities of the members of that cla.s.s and in every cla.s.s it should be arranged progressively.

_Facilities_ are necessarily to be considered in any plan of instruction, but as most posts are now equipped with better than average facilities the plan laid down in this Manual will answer all purposes.

_Time_ is a decidedly important factor, and no plan can be made unless those in charge of this work know exactly how much time they have at their disposal. During the suspension of drills five periods a week, each of 45 minutes duration, should be devoted to physical training; during the drill period a 15-minute drill in setting-up exercises should be ordered on drill days. The time of day, too, is important.

_When possible, these drills should be held in the morning about two hours after breakfast, and at no time should they be held immediately before or after a meal._

Insist upon accurate and precise execution of every movement. By doing so those other essential qualities, besides strength and endurance--activity, agility, gracefulness, and accuracy--will also be developed.

Exercises which require activity and agility, rather than those that require strength only, should be selected.

It should be constantly borne in mind that these exercises are the means and not the end; and if there be a doubt in the mind of the instructor as to the effect of an exercise, it is always well to err upon the side of safety. _Underdoing is rectifiable; overdoing is often not._ The object of this work is not the development of expert gymnasts, but the development of physically sound men by means of a system in which the chances of bodily injury are reduced to a minimum.

When individuals show a special apt.i.tude for gymnastics they may be encouraged, within limits, to improve this ability, but never at the expense of their fellows.

The drill should be made as attractive as possible, and this can best be accomplished by employing the mind as well as the body. The movements should be as varied as possible, thus constantly offering the men something new to make them keep their minds on their work. A movement many times repeated presents no attraction and is executed in a purely mechanical manner, which should always be discountenanced.

Short and frequent drills should be given in preference to long ones, which are liable to exhaust all concerned, and exhaustion means lack of interest and benefit. All movements should be carefully explained, and, if necessary, ill.u.s.trated by the instructor.

The lesson should begin with the less violent exercises, gradually working up to those that are more so, then gradually working back to the simpler ones, so that the men at the close of the drill will be in as nearly a normal condition as possible.

When one portion of the body is being exercised, care should be taken that the other parts remain quiet as far as the conformation of the body will allow. The men must learn to exercise any one part of the body independent of the other part.

Everything in connection with physical training should be such that the men look forward to it with pleasure, not with dread, for the mind exerts more influence over the human body than all the gymnastic paraphernalia that was ever invented.

Exercise should be carried on as much as possible in the open air; at all times in pure, dry air.

Never exercise the men to the point of exhaustion. If there is evidence of panting, faintness, fatigue, or pain, the exercise should be stopped at once, for it is nature's way of saying "too much."

By constant practice the men should learn to breathe slowly through the nostrils during all exercises, especially running.

A fundamental condition of exercise is unimpeded respiration. Proper breathing should always be insisted upon; "holding the breath" and breathing only when it can no longer be held is injurious. Every exercise should be accompanied by an unimpeded and, if possible, by an uninterrupted act of respiration, the inspiration and respiration of which depends to a great extent upon the nature of the exercise.

Inhalation should always accompany that part of an exercise which tends to elevate and distend the thorax--as raising arms over head laterally, for instance; while that part of an exercise which exerts a pressure against the walls of the chest should be accompanied by exhalation, as for example, lowering arms laterally from shoulders or overhead.

If after exercising, the breathing becomes labored and distressed, it is an unmistakable sign that the work has been excessive. Such excessiveness is not infrequently the cause of serious injury to the heart and lungs or to both. In cases where exercise produces palpitation, labored respiration, etc., it is advisable to recommend absolute rest, or to order the execution of such exercises as will relieve the oppressed and overtaxed organ. Leg exercises slowly executed will afford great relief. By drawing the blood from the upper to the lower extremities they equalize the circulation, thereby lessening the heart's action and quieting the respiration.

_Never exercise immediately after a meal_; digestion is more important at this time than extraneous exercise.

_Never eat or drink immediately after exercise_; allow the body to recover its normal condition first, and the most beneficial results will follow. If necessary, pure water, not too cold, may be taken in small quant.i.ties, but the exercise should be continued, especially if in a state of perspiration.

Never, if at all possible, allow the underclothing to dry on the body.

Muscular action produces an unusual amount of bodily heat; this should be lost gradually, otherwise the body will be chilled; hence, after exercise, never remove clothing to cool off, but, on the contrary, wear some wrap in addition. In like manner, be well wrapped on leaving the gymnasium.

Cold baths, especially when the body is heated, as in the case after exercising violently, should be discouraged. In individual instances such baths may appear apparently beneficial, or at least not injurious; in a majority of cases, however, they can not be used with impunity. Tepid baths are recommended. When impossible to bathe, the flannels worn while exercising should be stripped off; the body sponged with tepid water, and then rubbed thoroughly with coa.r.s.e towels. After such a sponge the body should be clothed in clean, warm clothing.

Flannel is the best material to wear next to the body during physical drill, as it absorbs the perspiration, protects the body against drafts and, in a mild manner, excites the skin. When the conditions permit it the men may be exercised in the ordinary athletic costume, sleeveless shirt, flappers, socks, and gymnasium shoes.

COMMANDS--SETTING-UP EXERCISES

COMMANDS

=826.= There are two kinds of commands:

The preparatory indicates the movement to be executed.

The command of execution causes the execution.

In the command: =1. Arms forward, 2. RAISE=, the words =Arms forward= const.i.tute the preparatory command, and =RAISE= the command of execution. Preparatory commands are printed in =bold face=, and those of execution in =CAPITALS=.

The tone of command is animated, distinct, and of a loudness proportioned to the number of men for whom it is intended.

The various movements comprising an exercise are executed by commands and, unless otherwise indicated, the continuation of an exercise is carried out by repeating the command, which usually takes the form of numerals the numbers depending upon the number of movements, that an exercise comprises. Thus, if an exercise consists of two movements, the counts will be one, two; or if it consists of eight movements, the counts will be correspondingly increased; thus every movement is designated by a separate command.

Occasionally, especially in exercises that are to be executed slowly, words rather than numerals are used, and these must be indicative of the nature of the various movements.

In the continuation of an exercise the preparatory command is explanatory, the command of execution causes the execution and the _continuation is caused by a repet.i.tion of numerals_ denoting the number of movements required, or of words describing the movements if words are used. The numerals or words preceding the command =halt= should always be given with a rising inflection on the first numeral or word of command of the last repet.i.tion of the exercise in order to prepare the men for the command =halt=.

For example:

=1. Arms to thrust, 2. RAISE, 3. Thrust arms upward, 4. EXERCISE, ONE, TWO, ONE, TWO, ONE, HALT=; the rising inflection preparatory to the command halt being placed on the "one" preceding the "=halt=."

Each command must indicate, by its tone, how that particular movement is to be executed; thus, if an exercise consists of two movements, one of which is to be energized, the command corresponding to that movement must be emphasized.

Judgment must be used in giving commands, for rarely is the cadence of two movements alike; and a command should not only indicate the cadence of an exercise, but also the nature of its execution.

Thus, many of the arm exercises are short and snappy; hence the command should be given in a smart tone of voice, and the interval between the commands should be short.

The leg exercises can not be executed as quickly as those of the arms; therefore, the commands should be slightly drawn out and follow one another in slow succession.

The trunk exercises, owing to the deliberateness of execution, should be considerably drawn out and follow one another in slow succession.

The antagonistic exercises, where one group of muscles is made to antagonize another, tensing exercises, the commands are drawn still more. In these exercises words are preferable to numerals. In fact it should be the object of the instructor to convey to the men, by the manner of his command, exactly the nature of the exercise.

All commands should be given in a clear and distinct tone of voice, articulation should be distinct, and an effort should be made to cultivate a voice which will inspire the men with enthusiasm and tend to make them execute the exercises with willingness, snap, and precision. It is not the volume, but the quality, of the voice which is necessary to successful instruction.

THE POSITION OF ATTENTION