Gymnastics, or work in a gymnasium, indoors or out, is recognized the world over for its utility. The term gymnastics usually applies to a group or class drilled by an instructor or coach. Gymnastic exercises may be, however, adapted to fit an individual, prescribed for her by a competent authority (which may be herself).
The very great and growing popularity of gymnastic exercise is due to several facts. First of all, there is a general awakening to the need for organized exercise at most schools and colleges and within the ranks of many social organizations. Aside from walking, gymnastic exercises, as they have been developed by the Swedes and the Germans, are possibly the most obvious form of beneficial physical exercise. Then this form of physical training has the very decided advantage of being susceptible to the widest kind of application. It may be graded so as to be beneficial to various groups of individuals of varying physical development. It may be given in the most scientific quantities—more so than any other form of exercise save walking. It may be used as a drilling force to instill discipline—against fire, for instance—in great groups of persons, for ability and sufficient knowledge in handling one’s body quickly and efficiently in a crowd under abnormal conditions is quite an important and necessary accomplishment. In fact, everyone, no matter at what age, could do well by her or his body to indulge in some form of calisthenics or gymnastic exercise.
There are two main divisions of gymnastics—floor work and apparatus work.
The floor work consists mainly of tactics, calisthenics, drills with hand apparatus, such as wands, dumb bells, Indian clubs, etc., dancing and posturing exercises.
The tactics consist mainly of marching by ones, twos, threes, fours, etc., of flank marching, and of circle marching. Form in this counts for a great deal together with quick execution of commands and memory of the proper method by which the figure is to be executed. Perfect form in marching consists of the head erect, the eyes straight ahead, the shoulders back, the arms down straight at the sides, the palms of the hands turned toward the body, the fingers close together; the toes should be pointed and reach for the floor, so that the muscles of the leg and the thigh can feel the effort made. Also the marchers should observe carefully the space between each one and the straightness or regularity of the line. Watch the person ahead of you and beside you. This keeps the marching from being ragged.
In the calisthenics and drills—Indian clubs excepted—the most used exercises are: the arm stretching or raising upward, downward, sideward, forward; the bending of the head, trunk, arms, or legs; the bending of the knees; the stretching of the legs; the lunges sideward and forward; the raising and sinking on the toes. These are the fundamental exercises and may be combined to form the different drills. To attain perfect form in these, it is best to watch a competent gymnast; after so doing it is possible, by careful imitation, to attain good form yourself. These exercises may easily be practised in any sufficient space, in front of a mirror when possible. It is well to remember that form and grace are very important factors. Always keep in mind that the lines of the body should be kept symmetrical; that a lot of snap in executing the exercises is a help.
The Indian club drills consist of full arm swings, circles, dips, etc. These can best be taught by a teacher. Form is the all-important factor here also.
Dancing is divided into three separate groups: æsthetic, social, and folk dancing. The æsthetic develops the natural grace of the body; social dancing does this, too, but not to such a great extent. There are many girls who feel ungainly and unnatural in the æsthetic and social dances. For these are the folk dances. These dances are a natural expression of joy and good humor. The girl who is most unsuited to other types of dancing may enjoy and ultimately become very efficient in folk dancing.
Posturing may be added here. This is practising and attaining the correct poise and positions of the body.
Apparatus work consists of exercises on the following: stall bar, horizontal bar, parallel bar, trapeze, swinging rings, traveling rings, ropes, rope ladder, horizontal ladder, side horse, buck, etc.