Part 52 (1/2)
[Ill.u.s.tration: Exercise 11.]
Position: Same as Exercise 10.
Movement: Backward bend.
[Ill.u.s.tration: Exercise 12.]
Position: Same as Exercise 10.
Movement: Sideward bend, right and left.
Setting-up Exercises
{223}
[Ill.u.s.tration: Exercise 13.]
Position: Same as Exercise 10.
Movement: Rotate body of waist.
[Ill.u.s.tration: Exercise 14.]
Position: Same as Exercise 10.
Movement: Raise high on toes. (Hold shoulders back firmly)
[Ill.u.s.tration: Exercise 15.]
Position: Same as Exercise 10.
Movement: Full knee bend.
Setting-up Exercises
Growth
The chief business of a boy is to grow. He may have other affairs, but this is his chief concern. He should, therefore, have a few simple rules for living and make them a part of his daily life.
Out-door Exercises
Each day should have its out-door exercises. Walking is a splendid form of exercise. Walk to school or business; don't ride unless absolutely necessary because of unusual distance. Walk with a good, swinging stride with chest well up and spine fairly straight. Slow running across country is great; it lacks strain and yet affords splendid stimulation to heart and lungs. Cross-country running and hiking should be favorite sport for scout patrols and troops. A boy ought to have at least two hours of sport daily in some good, vigorous game, such as baseball or tennis, and, if he can possibly afford it, at least two periods a week, of an hour each, in a gymnasium, where he can receive guidance in body building. Boys under sixteen should avoid exercise of strain, such as weight lifting, or sprint running over one hundred yards, or long distance racing. They should have careful guidance in all gymnastic work. Work on apparatus may prove harmful unless of the right sort. The horse {224} and parallel bars should be used largely to jump over rather than perform upon. Exercises demanding a sustained support of the body with the arms are not helpful, but may be harmful. The chief activity should be of the legs, to strengthen heart and lungs. A boy should be careful not to overdo. In his excitement to win in a contest he is likely to do this unless cautioned. A boy should never try to reduce his weight. Now that there are weight cla.s.ses in sports for boys there is a temptation to do this and it may prove very serious. Severe training for athletics should be avoided. All training should be in moderation.
Medical Examinations
Every boy ought to have, as he takes up his boy-scout work, a thorough medical examination. Some physician who is interested in boys will be willing to act as examiner for a patrol or troop. A boy should know the condition of his heart and lungs before entering any contest. If he has any defects in his breathing apparatus--nose, throat, or lungs, these should be attended to or they will seriously interfere with his endurance tests.
Baths