Manual of Military Training, James A. Moss [books under 200 pages .TXT] 📗

CHAPTER III

MANUAL OF PHYSICAL TRAINING

(Extracts)

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 aptitude of the men. (b) The facilities. (c) The time.

The question of the physical aptitude 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 classes, viz., the recruit class, the intermediate class, and the advanced class. The work for each class should fit the capabilities of the members of that class and in every class 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 aptitude 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, illustrated 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 quantities, 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 coarse 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 constitute 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 repetition of numerals denoting the number of movements required, or of words describing the movements if words are used. The numerals or