THE MUSCLES 47 



These exercises must also be undertaken gradually and in- 

 creased in proportion to the ability of each individual. There 

 should be some degree of uniformity as to the time of day 

 as well as to the form and duration of the gymnastic effort 

 engaged in. Remember always to stop short of the point 

 where manifest fatigue begins to be felt, regardless of the 

 shortness or the length of the time. The keynote to beneficial 

 home exercise is to put into use as many muscles as is proper 

 and safe, without bringing about a feeling of exhaustion. If 

 exhaustion is produced, the exercise passes into violence, and 

 as we have formerly learned, violence is harmful. It must be 

 remembered that these movements not only develop the parts 

 named, but each movement exercises many other muscles at 

 the same time. In Figs. 9 and 10 (App.) always take a deep 

 breath before each motion. Then the pressure of the filled 

 lungs, together with the action of the muscles, will more 

 quickly widen and deepen the thorax. 



29. Rest. We cannot always be active : after labor we 

 must rest. We obtain this rest partly by suspending all exer- 

 tion, as in sleep, and partly by a change of employment. It 

 is said that Alfred the Great recommended that each day 

 should be divided in the following manner : " Eight hours for 

 work, eight hours for recreation, and eight hours for sleep." 

 This division of time is as good as any that could now be 

 made, if it be borne in mind that, when the work is physical, 

 the time of recreation should be devoted to the improvement 

 of the mind ; and when mental, we should then recreate by 

 means of physical exercise. 



30. During sleep, all voluntary activity ceases, the rapidity 

 of the circulation and breathing diminishes, and the tempera- 

 ture of the body falls one or two degrees. In consequence, the 

 body needs warmer coverings than during the hours of wake- 

 fulness. During sleep, the body seems wholly at rest, and the 

 mind is also inactive, if we except those involuntary mental 



29. Need of repose ? How do we obtain rest ? Alfred the Great ? The eight hour 

 division of time ? 



80. Cessation of voluntary activity ? Temperature of the body ? Consequence ? Body 

 and mind during sleep ? Nutrition ? Describe it. Consequence of insufficient sleep ? 



