Anna M. Galbraith.
New York City.
CONTENTS
| CHAPTER I | ||
| PAGE | ||
| The Wisdom of Physical Efficiency | [11] | |
| Physical Efficiency as an Exact Science; Marks forPhysical Efficiency; Statistical Study of the Physical Examinations of 160 Young Women;the Physical Status of the Women of To-day; the Reflex Action of the Various Impairmentsof the Entire Organism. | ||
| CHAPTER II | ||
| Hydrotherapy | [23] | |
| Description of the Skin; Functions of the Skin; the Physiologic Effectsof Water, Hot and Cold; the Chief Varieties of Baths; Ablutions; the Tub Bath; the AlcoholRub; the Cold Dip; Alkaline and Saline Baths; the Rain Douche or Shower Bath; the HotFoot-bath; the Sitz Bath; Salt Ablution; the Turkish Bath; the Electric-light Bath;Indications for the Use of Turkish Bath, and Contraindications; the Douche; Rationaleof the Douche; Contraindications. The Internal Use of Water; Its Action on the Heartand Blood, on the Digestion; Therapeutic Indications for the Use of Water;Contraindications for Drinking Cold Water. Enemas; Vaginal Douche; Douching the Ear. | ||
| CHAPTER III | ||
| The Care of the Skin and Its Appendages | [57] | |
| The Complexion; the Action of the Bath in Health; theProper Time to Bathe; the Care of Wash-cloths; Cleansingthe Face; Protection of the Face; the Use of So-called Cosmeticsfor the Face; Facial Blemishes, Freckles, Liver Spots,Sallow Complexion, Pimples; Acne, Eczema, Wrinkles andTheir Treatment; the Relation of Diseases of the Skin toInternal Disorders. The Hair; Dandruff; Causes and Treatment of PrematureThinness of the Hair and Baldness; the Care of the Hair;Gray Hair. The Cosmetic Care and Treatment of the Hands; Cosmeticof the Nails; the Care of the Feet; Painful Affectionsof the Feet. | ||
| CHAPTER IV | ||
| The Digestive System: General Principles in HumanNutrition and Dietetics | [80] | |
| The Digestive Tract; Care of the Mouth and Teeth;Controlling Factors of Digestion; Psychic Aspect of Digestion;Importance of Mechanical Factors; Chemical Changesof Food in the Stomach; Intestinal Digestion; Metabolism;Constipation and Its Treatment. The Amount of Food Required; the Classification ofFoods; Standard Dietaries; Maintenance Diet; Relationsof Diet to Various Conditions of Life; Practical Facts forGuidance; Dietary in the Tropics; Food Economics; Tableof Food Values. The Physiologic Action of Moderate Doses of Alcohol;the Effect of Alcohol on the Muscular System; the Effect ofAlcohol on the Nervous System. | ||
| CHAPTER V | ||
| The Respiratory and Circulatory Systems: the Kidneys | [137] | |
| The Mechanics of Circulation and Respiration; the CirculatoryApparatus; the Lungs; Hygiene of the Lungsand Its Relation to the General Health; Relation of Respirationto Body Heat; the Respiratory Functions of theAbdominal Muscles; the Importance of Good Chest Development,Proper Relation Between the Height, Weight, andChest Measurements; Chemical Properties of Air; Townand Country Air; Dust and Its Relations to Disease; RôlePlayed by Bacteria; Ventilation; the Injurious Effects ofOverheated Air; the Proper Degree of Moisture for theAir of the House; Ventilation of Bed-rooms. Care of the Nose, Throat, and Ears; Impediments toRespiration; Ventilation of the Lungs and Breathing Exercises;Cure of Chronic Bronchitis by Deep Breathing Exercises;Relation of Colds to Pneumonia and Tuberculosis,and Their Prevention. The Kidneys and Their Functions; the Physiology ofthe Female Pelvic Organs. | ||
| CHAPTER VI | ||
| The Nervous System as the Balance of Power in theBody | [184] | |
| The Brain the Master Organ of the Body; the Functionsof the Brain; Habit and Automatism; the Physiology of theBrain and Nervous System; the Hygiene of Work; the Toxinsof Fatigue; Overwork; Signs of Overwork; Nature’s Restoratives;Avocation; the Physiologic Necessity for Laughter;Vacations and Health; Sleep; Insomnia. The Eyes; Eye-strain; Description of the Visual Apparatus;Optical Defects and Their Correction; the Mechanismof Eye-strain; Local Symptoms of Eye-strain; ArtificialLighting; Hygienic Precautions in Reading and Sewing;Injuries to the Eyes; Symptoms and Treatment ofConjunctivitis; Trachoma; Styes. Functional Nervous Disorders; Headache; Neurasthenia. | ||
| CHAPTER VII | ||
| The Hygiene of the Mind and Its Relation to the PhysicalHealth | [224] | |
| Heredity; Temperament; Social Instincts; Fear. Mental Development; Self-control, the Moral Sense, theReligious Instincts; the Advantages of College Life; Balanceof the Mental Faculties; the Effects of the Higher Educationof Women. The Environment; the Choice of Friends; Literature. The Power of the Will or Inhibition; the Effect of theMental Attitude on the Physical Health; A Definite Occupationa Physical Necessity; the Psychology of Success. | ||
| CHAPTER VIII | ||
| Dress the Fundamental Cause of Woman’s PhysicalDeterioration | [252] | |
| The History of Woman’s Dress; the Corset in History;the Crusade Against the Corset; the Influence of the Corseton the Female Body; the Curved Front Corset; the Relationof Corsets to Abdominal and Pelvic Disorders; the Effectsof Corsets on the Muscles; the Straight Front Corset; theAbdominal Corset; the Wearing of Corsets by Young Girls;What Style of Corset is the Least Injurious; the Shoe; theStockings; the Essential Qualities for Winter Underclothing;the Length of the Walking Skirt; the Winter Street Dress. | ||
| CHAPTER IX | ||
| Physical Training the Key to Health and Beauty | [283] | |
| The Ancient Greeks the Most Perfect Type of Beauty;the Cause of the Inferior Physique of American Women; thePhysical Training of the Japanese Women; ImprovedPhysique as the Result of Physical Training; IncreasingStature and Improved Physique of American Men; Reportof the Royal Commission of Great Britain on PhysicalTraining; Physical Training Among the Ancients; theInfluence of Physical Training on the Health and Life ofthe Individual; the Effect of Exercise on Brain Developmentand Character; the Physiology and Pathology ofExercise; the Relative Proportions of a Perfect FemaleForm; Table of Standard Weights for Women; the MuscularSystem; the Benefits of Exercise; Passive Exercise; Massage;the Balance and Carriage of the Body; CommonDefects in the Carriage of the Body; the Heart’s Need ofExercise; the Gymnasium in the Campaign Against Disease;Gymnastic versus Athletic Training; Exercise AfterEating; Effect of Brain Fatigue on Body Fatigue, andvice versa; Marks for Physical Efficiency; AdvantagesDerived from Athletic Sports; Ethical Value of Sports forWomen; Forms of Athletic Games Best Suited to Women. | ||
| CHAPTER X | ||
| Symmetric Development: Good Carriage and Grace ofMotion Through Gymnastics and Athletics | [323] | |
| Gymnasiums, Baths, and Athletic Associations: A FundamentalPart of a Woman’s College and a Model Woman’sClub; the Vassar College Gymnasium; the StandardizedPercentage Table for Physical Efficiency; Special MedicalBlank for Women; Self-made Good Physique throughPhysical Training; Rules for Taking Exercise; GymnasticDress; the Configuration of the Foot; Correct Attitude inStanding. Corrective Exercises: Exercises for Developing theVarious Regions of the Body; Shoulder-blade Exercises;Respiratory Exercises; Exercise for Forward Projection ofChest and Retraction of Abdomen; Shoulder and BackExercises; Leg Exercises; Squatting Exercises for Musclesof Spine and Abdomen; Alternate Kneeling; AbdominalExercises; Balancing Exercises for Poise and Carriage;Balancing Exercises for Extending Depth of Chest; LateralTrunk and Waist Exercises; Exercises for Muscles ofBack; Exercises for Muscles of Abdomen; Swimming Exercisesfor Back, Thighs, and Abdomen; Rope-pulling Exercisesfor Back, Chest, Waist, Legs, and Arms; Exercises inTrunk Flexions for Back, Abdomen, and Legs; Exerciseswith Chest Weights for Chest, Shoulders, and Arms; Boxingand Fencing; Classic and Æsthetic Dancing an EssentialFeature in Physical Training; Figures of the Dance withSome Simple Exercises. Outdoor Exercises: Effect of Walking on the Heart andLungs; Running; Mountain Climbing; Swimming; HorsebackRiding as an Exercise; Rowing.Athletic Sports: Croquet; Lawn-tennis; Golf; Hockey;Basket-ball. | ||
| ———— | ||
| Index | [375] | |
PERSONAL HYGIENE
AND
PHYSICAL TRAINING FOR WOMEN
CHAPTER I
THE WISDOM OF PHYSICAL EFFICIENCY
Physical Efficiency as an Exact Science; Marks for Physical Efficiency; Statistical Study of the Physical Examinations of 160 Young Women; the Physical Status of the Women of To-day; the Reflex Action of the Various Impairments of the Entire Organism.
“Circumstances,” said Napoleon, “I make circumstances.”