Necessity for Bodily Activity—Every human being is born with a natural craving for bodily activity, and it is largely upon the employment of this inherent instinct that the perpetuation and the survival of our species depends. Since the growth and development of the entire human organism in all its complexity is determined by the manner in which this craving is satisfied, it is necessary, under the present conditions of life, that it should conform to some well-defined, well-regulated methods, rationally applied. Importance to the State—This remedy’s chiefest adjunct, one that has been almost universally adopted, consists of various methods of physical training, comprising gymnastics, athletics, games, and sundry pastimes and accomplishments in which bodily effort dominates. While an immense amount of good has already been accomplished by the now rather general indulgence in the various forms of physical activity on the part of our people, and while the value of this indulgence and its importance is constantly finding more recognition, the full measure of the advantages they offer will never accrue to our citizens until physical training is made a compulsory part of the curriculum of all our schools and institutions of learning, and is treated with precisely the same dignity with which the intellectual requirements are treated. For it is only when it is recognized that “’Tis not a soul, ’tis not a body we are training, but a man, and we must not divide him,” that we shall be doing our full duty to our fellows and to our country, which at present, on account of physical inefficiency, is forced to depend upon less than 50 per cent. of the male population between the ages of eighteen and forty-five, to bear arms in her defence. Object of Training—A rational course of physical training must have for its primary object the development of the human organism in its entirety by the employment of means that will give to each separate part of that organism, that which will aid in its development and assist it in the discharge of its peculiar functions, with the facility that nature intended, thereby establishing a correlation between these various organs that will produce the harmonious organic balance which is termed perfect health. In order to insure the maintenance of this balance, training must further endeavor to develop the recuperative and resistive powers of all the organs to such an extent that each has an excess amount of vigor at its disposal, against which it may draw in its own favor or in favor of the others when the exigency therefor presents itself. Physical Training for Military Purposes—Training men physically for offensive and defensive purposes dates back to prehistoric times, and from that period to the present it alone has remained a constant and unvarying quantity in the preparation of men for military purposes. Then, as now, physical aptitude was the rock upon which every military establishment was founded, for experience has proved conclusively that upon it, more than upon all the other components of military education combined, success depends. The physical superiority of the Greeks, the unequalled hardihood of the Spartans, and the wonderful achievements of the Romans are all directly traceable to the effects of this training in ancient times, while in recent times the remarkable mobility of the Germans in 1870 and 1914, and of the Japanese in 1904 can be attributed to no other reason than that of superior physical condition and training. Requirements for the Military Service—From a military point of view, the individual is considered only with reference to the service, whose requirements determine the nature and extent of his personal training, i.e., there are certain fixed standards that he must measure up to before he is considered a dependable effective. Since these requirements, as has been stated before, are far in excess of those demanded of men in the ordinary walks of life, with respect to degree, variety, and severity, it is not sufficient for a soldier to be healthy and organically sound; his profession demands more of him. He must possess more than the average amount of muscular strength, endurance, and organic vigor; he must be inured to the ill effects of exposure by having the powers of resistance, inherent in every individual, fully developed, so that he may be prepared to exchange the comparative comforts of garrison life for the hardships of field service at any time without diminishing his effectiveness. He must be trained to husband and use his physical faculties to the best advantage, and be taught to become skilful in everything pertaining to his profession, thus instilling him with confidence, self-reliance, and courage, which, after all, are physical qualities, as they induce men to dare because of the consciousness to do. Smartness, agility, and precision should also be insisted upon, since they are the physical expression of that mental activity which makes for self-control, self-respect, and personal neatness; these combined spell discipline, which in the military service is the synonym for success. Effect of Exercise on Heart and Lungs—Every muscular effort calls forth increased respiratory action; this is due to the fact that upon the respiratory system devolves the duty to supply the blood with oxygen for the repair of the bodily waste resulting from such activities. With increased respiration the heart action is accelerated, thus augmenting the amount of blood passing through the lungs, where, in the maintenance of the functional balance, carbonic acid is given out and oxygen taken in. The respiratory and circulatory systems are so closely related from the view-point of physical training that it is difficult to divorce them. Exercise is a powerful stimulant to the heart, and, since this organ is a muscle, it grows in strength in proportion as the body grows, and declines in proportion as the muscular system is allowed to decline. As it is so closely concerned with every effort and so vital to well-being, it becomes the organ with which physical instructors should most concern themselves. By judicious exercise the heart may be developed until it is capable of responding to tasks that would result disastrously without this preparation. The greatest danger to the structure of the heart lies in the strain laid upon it by long-continued and excessive muscular efforts, especially of the legs and arms. Thus, running at a great rate of speed or for a long period; excessive use of the arms in the accomplishment of difficult gymnastic feats that require long-sustained exertion; rowing until the point of collapse is reached; wrestling and kindred contests that unduly tax the powers of endurance; should be avoided by all except those of superior strength and endurance. When it is a question of the ability of the heart to cope successfully with the strain that is intended to be placed upon it, it is always well to err on the side of safety. Classes of Methods—The nature of the employment of the various means of physical training, carefully grouped into well-defined methods, is determined by the object it is sought to accomplish; hence, depending upon the particular objective, such training has been divided into the following classes: A. Hygienic, whose object is the maintenance of general health. B. Educational, the intent of which is not only hygienic, but also concerns itself with growth, development, the education of all the physical attributes in general, and the instilling of a thorough appreciation of the benefits accruing from the wholesome practice of regulated bodily activity. C. Medical, or remedial, whose purpose is the restoration of health or the correction of physical defects. D. Military, which concerns itself entirely with the training of men for military purposes. Military Methods—It is only with the last named that we shall deal here. From the complexity of the objects that the physical training of the soldier endeavors to realize, as enumerated heretofore, it might appear that the methods employed must be very diversified, complex, and wide in scope, but the contrary is true. It is no longer considered necessary to limit the means of a soldier’s training almost entirely to those of an antagonistic nature in order to develop his combative qualities. The tendency is to simplify his training as much as possible; to use his weapon and the natural facilities available; and to employ only the simplest of gymnastic appliances as aids. Instruction Material—The following instruction material, properly applied, is ample to train men thoroughly and effectively and to keep them in excellent physical condition at all times: 1. Setting-up exercises. 2. Marching, double timing, and running. 3. Rifle and sabre exercises. 4. Climbing. 5. Jumping and vaulting. 6. Applied gymnastics; apparatus. 7. Gymnastic contests. 8. Athletics and games. 9. Swimming. Setting-up Exercises—The setting-up exercises are the foundation upon which every well-organized method in military training must be founded. They require no appliances of any description, and can, therefore, be practised anywhere, out-of-doors or in the most restricted space, hygienic conditions being the only adjunct necessary to their success. By their means a more effective all-round development is made possible than by any other method. Muscular strength is developed and increased by them, and, since it is possible to bring any portion of the body into action, they are capable of imparting vigor and tone to the vital organs. By employing large muscle areas or by increasing the demands upon any one part, endurance is developed, while poise, dexterity, agility, and general co-ordination are promoted in a very high degree by the employment of movements that call for nerve control rather than for muscular exertion. The setting-up exercises should always precede the more strenuous forms of exercise, as they prepare the body for the greater exertion these forms demand. Quick Time—Marching in quick time, without equipment and for short duration, has little value as a developmental exercise, its object under ordinary conditions being the education of the soldier in proper poise, carriage, and gait. It is only when taken in connection with arm or leg exercises, with equipment or for long periods, that marching can be considered as a means to development. The benefits to the muscular, respiratory, and circulatory systems under such circumstances depend upon the degree of severity of the movements performed. Double timing has for its purpose the rapid advance of troops with the least possible expenditure of physical effort: this is accomplished by diminishing leg motions, thereby curtailing the height of the thrust of the body when neither foot is upon the ground. Its greatest importance lies in teaching the men how to husband and conserve their muscular strength and how to control the respiration to the best advantage. Running is the swiftest and physically the most expensive means of progression. It differs from double timing in the increased number and exaggerated character of the leg movements; in the increased force with which the body is thrust from the ground; and in the increased demand upon the muscles of the trunk and neck, which, by their contraction, give to the head and body that degree of immobility without which speed is impossible. It is almost entirely this contraction, which interferes seriously with regular respiration and which in turn affects the heart action, to which the breathlessness noticed in runners is due. Thus, while running will develop endurance as well as lung, heart, and leg power as no other form of exercise will, it does so with the ever-present liability to injury when carried to excess. Rifle and Sabre—Rifle exercises are extremely valuable in developing dexterity in the use of the weapon, and, on account of the weight of the piece, they develop the muscles of the back, arms, shoulders, and upper chest in a marked degree. When taken in connection with leg and trunk movements they are excellent aids in the development of organic vigor, especially of the heart and lungs, for those who possess the necessary strength to wield the piece to advantage. For the mounted service the sabre, used ambidextrously, may be substituted for the rifle. Climbing may be regarded as an applied exercise, since it prepares the men for the exigencies of the service by teaching them successfully to overcome obstacles that may be presented to them in the field. Climbing with hands and legs brings into action almost every muscle of the body, and, when the climbing is done with the hands alone or at a rapid rate with both hands and legs, it has a very marked effect upon the heart and lungs. Jumping and vaulting are, essentially, applied forms of exercise; they are invaluable to a soldier, who, in the field, is constantly being confronted by obstacles which he must negotiate either by jumping or vaulting. Jumping, besides being a potent leg developer, is also a great factor in the development of agility and muscular co-ordination, and, when taken from a considerable height, of self-reliance. Vaulting develops the muscles of the arms and legs, and, since these members must work in unison, the sense of coordination between the two is fostered in a high degree. Vaulting also promotes self-reliance and fearlessness. Applied gymnastics are those forms of movements in which the soldier is instructed to overcome and surmount obstacles by means of his own exertions. These obstacles may be gymnastic appliances, such as horses, vaulting bars, and horizontal bars, or they may be natural objects, as fences, walls, and ditches. The purpose of these exercises is the muscular development of the body in general and of the arms and legs in particular, with special reference to strength, agility, dexterity, and confidence, in order to enable the soldier to accomplish these efforts with the least amount of physical exertion. Gymnastic contests consist of the simpler forms of antagonistic exercises in which the contestants are pitted against each other. Their aim is the promotion of quickness of thought, perception and action, with definiteness of purpose. They require considerable skill and muscular effort, and for that reason make for endurance and vigor by affecting the vital organs in a more than moderate degree. Athletics—The value of athletic games to the military service is dependent upon the effect these have upon the mass and not upon the individual few. Training in these, in order to meet the requirements of the service, should have nothing in common with competitive athletics, but should be broad enough to reach out and include the development of every man, to the extent of his capabilities, in those branches of athletics whose utility to the service is unquestioned. In other words, they should have an applicable value, be educational, recreative, and not spectacular, for it is the ability of the average of the mass that determines the efficiency of the whole. In order to stimulate interest the men should be grouped into classes upon the basis of ability, and promoted or demoted as their progress or lack of it warrants. Properly conducted athletics can be made a very decided factor in the scheme for the training of the soldier, since they embody all those qualities which, from time immemorial, have been considered so essential in the soldier. They require an abundance of muscular and nervous energy, endurance, hardihood, skill, courage and reliance, and, as these qualities cannot be developed in a very high degree without a strict adherence to the laws of hygienic living, excesses of any description must be avoided by those wishing to excel. Athletics and athletic games are thus powerful and voluntary aids to discipline. Swimming is of vital importance to all who are concerned with the service, and proficiency therein should be required of all, officers and men. Aside from its usefulness, it is one of the very best means to attain all-round development. The combinations and the character of the movements employed in swimming bring almost every group of muscles into action in a manner that is impossible in any other form of physical exercise. It adds materially to the powers of respiration, thereby increasing the size of the thorax and giving a decided tone to the lungs and heart. Not less important is its effect upon the moral qualities, confidence, reliance, judgment, and courage, all of which are promoted to a degree not equalled by any other means. Factors to be Considered—In employing the various means described above and embodying them into a defined method, the following factors must be considered: (a) The condition and physical aptitude of the men. (b) The facilities. (c) The time. (d) The instruction material. Condition and Aptitude—The question of physical aptitude and general condition of the men is a very important one, and should always determine the nature and extent of the task expected of them. Never, except in the more advanced classes, should the work be made the determining factor. In general, it is advisable to divide the men into t
Key Takeaways
- Physical training is essential for maintaining overall health and readiness for service.
- Setting-up exercises are foundational and should precede more strenuous forms of exercise.
- Running, while beneficial, carries a risk of injury if overdone.
- Swimming is highly recommended for its all-round development benefits.
- Proper breathing techniques during exercise are crucial to avoid strain on the heart and lungs.
Practical Tips
- Incorporate a variety of exercises into your routine to ensure balanced physical development.
- Always warm up before starting more intense activities to prevent injuries.
- Focus on proper form and technique in all exercises, not just strength or speed.
- Listen to your body and take breaks when needed to avoid overexertion.
- Include regular swimming sessions as part of your fitness regimen.
Warnings & Risks
- Avoid excessive leg and arm exercises that can strain the heart.
- Be cautious with high-intensity activities like running, especially if you have pre-existing health conditions.
- Ensure proper breathing techniques to avoid respiratory issues during exercise.
- Do not ignore signs of fatigue or breathlessness; take necessary rest.
Modern Application
While many of the specific exercises and methods described in this chapter are rooted in historical practices, the core principles of physical training remain relevant. Modern readers can apply these lessons by incorporating a balanced routine that includes cardiovascular exercise, strength training, flexibility work, and mental discipline. The emphasis on proper breathing and avoiding overexertion is particularly important for preventing injuries and maintaining overall health.
Frequently Asked Questions
Q: What are the key benefits of setting-up exercises in physical training?
Setting-up exercises are foundational as they develop muscular strength, increase endurance, and promote poise, dexterity, agility, and general coordination. They prepare the body for more strenuous forms of exercise by enhancing overall physical fitness.
Q: How can one ensure proper breathing during physical training?
Proper breathing should be maintained throughout exercises to avoid strain on the heart and lungs. Inhalation should accompany actions that extend and elevate the thorax, while exhalation should follow actions that exert pressure against the chest walls.
Q: What are some practical ways to incorporate physical training into a daily routine?
Incorporate short but regular exercise sessions such as setting-up exercises, brisk walking or jogging, and swimming. Use everyday activities like climbing stairs instead of using elevators to maintain fitness.