PHYSICAL CULTURE 



1656 



PHYSICAL GEOGRAPHY 



this reason the room in which gymnast:' 



re performed should invariably have it- 

 windows open to admit plenty of fresh air. 

 Still hotter, of couix . i- to do tin work out-of- 

 d< MM-. Th keeps forcing more air 



into the lun^s than would ordinarily be inhaled. 

 This air, if pure, vitalizes the heart and sends 

 a healthful glow all through the body. The 

 action of the stomach and other organs is 

 stimulated: the appetite is toned up; the diges- 

 tion is improved. These are all things that 

 make for good health, and good health is the 

 goal at which all gymnastic training should aim. 



People make a mistake in assuming that spe- 

 cial apparatus is necessary in order to benefit 

 from gymnastics. The apparatus simply fur- 

 a different medium for doing the things 

 which promote health ; its purpose is to supply 

 incentive and increase the interest. But in 

 nearly every case the same results can be at- 

 tained by performing the exercises without 

 apparatus. 



The following practice exercises will be found 

 helpful to every person. They should he per- 

 formed a certain number of times every day: 



I;.\.KI>< 1. Lie flat on the back. Raise first 

 one leg and then the other to a perpendicular 

 position. (See Figs. 1 and 2.) 



Exercise 2. Raise and lower both legs. Con- 

 tinue until mildly tired. This is an excellent 

 exercise for the abdominal muscles. 



Exercise 3. Same position as in Exercise 1. 

 Hands clasped behind the head. Pull up to sit- 

 ting position. (See Fig. 3.) 



Exercise 4. Stand erect, arms outstretched at 

 the side horizontally. Twist to left as far as pos- 

 sible, then twist to the right. (See Fig. 4.) 



Exercise 5. Hands on hips. Bend first to right 

 .is far as possible. Then repeat to the left. (See 

 Fig. 5.) 



Exercise 6. Stretch hands overhead. Bend back 

 as far as possible, repeating until tired. Alter- 

 nate by bending forward and trying to touch toes. 

 . ( See Fig. 6. ) 



Exercise 7. Hands on hips. Twist the trunk 

 around in a circle, first one way, then the other. 

 (See Fig. 7.) 



Exercise 8. Hands on hips. Lower the trunk 

 to a squatting position and raise to standing. 

 (See Figv 8.) 



Exercise 9. Tense the muscles of the neck and 

 turn head from side to side, making one set of 

 muscles resist the other in the movement. In the 

 same manner turn the head forward and back 

 and around in a circle, first to the left, then to 

 the right. This is to develop and strengthen the 

 neck. A large neck indicates power. It insures 

 a good blood supply to the brain. (See Fig. 9.) 



Exercise 10. Place the palms of the hands to- 

 gether in front of the breast and press hard. 

 (See Fig. 10.) 



Exercise 1 1 . Lock the fingers together in front 

 of the chest and pull one hand against the other. 

 (See Fig. 11.) 



Kx.-ivise 11'. Lock tlu> hands hehind tin- bark 

 and alternately pull one a.uainst the other and 

 push them together. (See Fig. 12.) 



Exercise 13. Arms outstretched horizontally. 

 Make Hi.- hands describe a full cirri.- forward 

 and back. (See Fig. 13.) 



Kxercise 14. Place the hands on tin- MO-T. Hie 

 body outstretched, face downward. Raise and 

 lower the body from the floor. (See Fig. 14.) 



i:\. K isc 15. Hands on back of a chair or table. 

 Raise and lower the knees rapidly, as in running. 

 (See Fig. 15.) B.M.W. 



t'. uisult Ciiilirk's I'lii/sicnl Kdncatinn hit 



rercfoe; Tyler's dnm-tli and l-;<lnc(iti(i. 



ItclnttMl Siihjrcta. Other phases of the gen- 



eral subject of physical culture arc treated in the 

 following articles in these volumes : 

 Amusements (with Food 



index) Games and Plays 



Athletics (with index) Health (with index) 

 Mieathand Kreathing Health Habits 

 Calisthenics Hygiene 



Delsarte System Nutrition 



Kdueation. subtitle Play 



Hygiene of Education 



PHYS'ICAL GEOG'RAPHY. The word ge- 



ography is a compound of two (Ireek words 

 meaning earth and to write; the science of 

 geography is, then, broadly speaking, the study 

 of the earth. This is so vast a subject that 



AUSTRALIA 



2,945000 Square Miles 



3,94 3,00p: Square Mile s 

 SOUTH AM E R.I CA | 

 6, 888,000 : Square Miles 



NORTH AMERICA 

 9,350,000; Square 



AFRICA 

 11,515,060 Squar 



ASIA 



16, 56,000. : SquVire;;Mik 



COMPARATIVE SIZES OF THE CONTINENTS 



it has been divided into different departments, 

 all of which are described briefly in these vol- 

 umes in the article GEOGRAPHY. Physical ge- 

 ography is one of these divisions the one 

 which deals with the natural features of the 

 earth and the changes in its appearance that 

 have taken place and are continuing at the 

 present time. It does not concern itself with 

 political divisions nor does it take up the study 

 of plant life or the investigation of the races 

 of mankind, but it does show how the character 

 of the earth's surface has affected the distribu- 

 tion of life, and what effect natural conditions 

 have had on man's progress. 



Physical geography treats first of the earth 

 as a whole its shape, size, movements, relation 

 to other bodies in the solar system, and its 



