Physical health and recreation for girls; a handbook for girls and volunteer leaders

Contents

PAGE

Preface 7

I. How to Hike Happily 9

Preface

This pamphlet is designed for the practical, everyday use of teen-age girls and their leaders in carrying out such a program for physical health and recreation as is suggested in Chapter IV of Leadership of Girls' Activities.

In addition to specific directions for all the games and tests there listed, and additional similar activities, here will be found a simple and intelligible standard of bodily condition and health habits for the normal girl. By this the individual may test herself, and the leader may set her goal.

In the selection from vast quantities of useful material the following requirements have been held in mind:

1. Things that girls spontaneously like to do.

2. Things that can be done without harm to health under the direction of untrained leaders.

3. Things that can be done practically anywhere with little or no apparatus and with the least possible expense.

4. Things that produce definite effects in health and character.

Most of these can be done with her girls by any woman without some pronounced physical defect, with pleasure and benefit to herself as well as to them. But even a cripple or one with a weak heart muscle, if she has contagious enthusiasm and will be with the girls even if she cannot actually play with them, can obtain for them priceless results they would otherwise lose.

The illustrations and diagrams make it possible for anyone to follow directions successfully. Nothing has been given which can involve any danger to normal, healthy girls if done even without expert supervision. Special attention should be given to cautions accompanying a few of the games.

The value of the various exercises and games is' vouched for by the specialists from whom they were obtained. These authorities, to whom grateful acknowledgement is hereby given, are:

The Bureau of Social Education of the National Board of the Young Women's Christian Association.

The Life-Extension Institute, Inc.

The Playground and Recreation Association of North America.

The Girls' Branch of the Public-Schools Athletic League of New York City.

Miss Clara Gregory Baer, Director of Physical Education, H. Sophie Newcomb Memorial College for Women, Tulane University of Louisiana.

The Author.

HOW TO HIKE HAPPILY 1

The one universally possible recreation is walking. But its first requisite is a pleasant purpose.

Where to Go

Do not try to go too far at first. Walk briskly but do not hurry. Go at a comfortable pace, remembering that to saunter too slowly is tiring. Three miles an hour is a safe allowance, and that distance is long enough for the first hike. The girls have to come back! In the country take the less-frequented and lessdusty roads and follow a stream or cut across fields (never walking on planted crops or treading down grain or hay; walk between plowed furrows or by the fence row). In the city take the pleasantest streets possible to the park, the museum, the factory, or whatever place you have chosen to visit. In visiting a factory the most tiring part of the walking is in the building itself, so make allowance for that fact and use the street car part of the way if it seems wiser.

Here are some objects for hikes. — To see what flowers are in blossom in a given wood the first week in April or May. To compare them from year to year. To see how many kinds of trees are in a wood or park and to be able to name them with and without the help of their leaves (summer and winter hikes). To get ferns for Children's Day or commencement. To learn to build a camp fire (with one match, and with none). To have a shore dinner or a "bacon bat" or to build a "bean hole" for a future picnic. To find a suitable place to take a group of younger children for a picnic. To see how china is made and decorated, or glass cut, or newspapers printed, or silk spun, or felt hats made. To see a loan collection of pictures in a library or art gallery, or an exhibit of textiles, or to understand a tenement or tuberculosis exhibit so as to help in a local campaign.

What to Wear

Clothing should be light in weight and should not remain wet

1 See Leadership of Girls' Activities, Moxcey, page 38.

with perspiration; hence, woolen is best. Denim or khaki answers well. A middy blouse or a one-piece dress gives most freedom and is not easily torn. Bloomers should always be worn, with short skirts over them if in town. The hat or "foreand-aft" cap should shade the eyes and the back of the neck to prevent burning.

The most important item is the feet. Shoes 1 must have low,

Which Will Carry You to Success in Life?

broad heels ("sneakers" without heels are tiring except for short distances, and rubber soles cause perspiration) and should fit the instep snugly, leaving the toes plenty of room in both length and width. Never start on a long hike with new shoes, no matter how comfortable they may feel at first. Blisters are caused by holes in the stocking, large darns, too loose shoes, and perspiration. It is a good plan to carry an extra pair of stockings in the pocket so as to keep the feet dry by changing. Blisters may be relieved by applying a smooth strip of adhesive plaster considerably larger than the tender spot before putting on the stockings. To take off the shoes for a few minutes and massage the feet gently but firmly toward the ankle rests them greatly. Keep your feet straight ahead, Indian fashion, when walking. 1 Turning the toes outward is tiring and causes weakened arches. Take short steps when climbing hills and do not "show off" by

1 Diagrams used by permission of the Bureau of Social Eduoation, National Board of the Young Women's Christian Association.

HOW TO HIKE HAPPILY 11

getting ahead. Do not run down steep hills; a turned ankle punishes the rest of the company as much as the victim.

What to Carry

In the country a good, stout pocket knife, some string, and matches in a waterproof case are always useful. Compass, cameras, and field or opera glasses should be taken by those who have them. If going after wild flowers or ferns, each girl should have a large tin receptacle with a tight cover to keep tender things alive and fresh. There are tin cases made especially, but a covered tin pail will answer. If the objective is a picnic, the food supplies, tin cups, water can, paper plates, etc., should be divided evenly as to weight, tied in as flat parcels as possible, and hung over the shoulders on the back or side by straps wide enough not to cut. The hands should always be free.

A Good Time on the Way

Do not have too large a party. A dozen is a good number. Choose girls as nearly alike in endurance as possible and make the pace that of the slowest. The leader should have a whistle, and the girls should obey her signals instantly. Always keep together. Songs and jingles prevent fatigue and add amazingly to the good spirits of the party, besides making it easy to keep in step and together. How many quarters of a mile will pass while the party is learning to make the accent "come out right" on such a bit of nonsense as this!

"Left! Left! I had a good job and I left Heft! " r u r u f u r u

1 Say, do you think it was right? right! right!

2 To leave my wife and forty-six children without any

Johnny-cake? left! left!"

The company may go two by two, the right-hand girls watching the right side of the road, the left-hand the other, to keep count of specified objects — such as the number or kinds of living things seen (ants, beetles, cats, and birds all counting) or the kinds of trees (or all growing green things). Such a contest becomes very exciting. On a new road the girls may thus divide and

1 Accent changes to right foot.

2 Accent changes to left foot.

work in teams to remember landmarks, and that side will win which can verify the most on the return journey.

Rest when necessary but not too frequently nor too long. Sitting long after being heated makes one stiff. Choose a fence or stump that has been in the sunshine to sit upon rather than a stone that is cold or a stump that is damp. The quickest and safest rest, where practical, is to stretch out at length on the ground face down — never on the back. (When one is sufficiently cool, and the grass is dry, lying on the back may do no harm; but it is better not to take the risk.)

If the girls stop at a house for a drink or a rest, be sure they do not misplace any tools or implements. It is natural to pick up a bit of wood or iron and play with it, and, because they do not know it has any particular use, thoughtlessly carry it a distance and toss it away, causing the owner much annoyance.

What to Eat

Do not eat candy or munch food on the way. For thirst an orange or apple or a few sips at a cut lemon are better than much water. Chewing gum is useless and inexcusable. If the lunch is to be eaten as carried, sandwiches, fruit, whole tomatoes, cucumbers, and other vegetables in season (with a package of salt for sufficient "dressing") will taste best. If cakes are taken, let them be cookies or jumbles that will not "mess up" in the carrying; but sweets are not so satisfying as other things. If the meal is to be cooked over the fire, let the first attempt be simple; bacon toasted on sticks, or bacon and eggs fried in a long-handled pan can hardly be made uneatable. Allow plenty of time for baking potatoes, and experiment privately with these and with roasting ears until you can teach the girls with authority! Burn up every scrap of paper you leave, and bury all tin cans, olive bottles, etc. Leave the spot as attractive as you found it. Be sure that the fire is entirely out before you leave it. If a half hour of story-telling has been spent around the fire, and then the place tidied up, the homeward tramp may be begun without discomfort. Do not start out too soon after a hearty meal.

A Night in the Open

For the first attempt it is best to plan all details and be prepared, then to start out when the weather signs insure a perfect

HOW TO HIKE HAPPILY 13

night. Choose a place that is safe from marauders; and if it is next a pasture, be sure the bars are fast! It may be in the secluded back yard of the home of one of the girls, or in the orchard of a friendly farmer, or on the slope of a little ravine discovered on one of the hikes. If it is at a distance, have the blankets and steamer rugs taken in a wagon. If not too far, the girls can carry them in a "poncho roll" about their shoulders. (Get any soldier or Scout to show you how.) See that the place does not slope too much and free it from sticks and stones. If in the woods a bed of boughs can be built, or hammock slung instead. Help the girls to be alive and eager for the new sights and sounds and not disturbed at a little wakefulness. They will rest, even if in a different way.

Living Outdoors

Camping for a week or two is possible to many girls who have not thought it within their means. The easiest way is to rent a site already fitted with wooden shacks or tents with wooden floors. There is more fun and more development of resourcefulness and mastery when the campers take their own tent or tents and choose an unused place.

The site should be dry and level, with the ground sloping away so that it will not stay wet after rains, and near water fit for drinking. Shade from the afternoon sun is desirable. Unless there are comfortable beds and well-cooked meals, the vacation will lose its value. Where cutting boughs is permissible, beds constructed according to the campcraft directions are delightful. Sacks filled with dry leaves or grass are good. A rubber poncho with enough blankets underneath makes sleeping on the ground both safe and comfortable. If canvas or spring cots are used, be sure they do not sag.

Remember that girls eat more when living out of doors, so have plenty of supplies. It is well to be near a supply of milk and fresh vegetables. There should be one good camp cook to start with, and the opportunity for each girl to learn to cook well with primitive fire utensils is one of the most enjoyable things about camping. Have all the work systematized and fairly divided, taking turns so that each has her share of the fun and of the harder tasks. And have a regular program of the day, with rising, mealtime, and retiring on the minute. The laggard should be made to realize that she is a "slacker," selfishly spoiling the good times of the whole group.

It is better to work out the rules with the girls, so they will not feel that the leader is an autocrat, but the leader must bring all the essential points to their attention. They can easily be led to see that it is absolutely essential that no one leave camp alone or without permission from the leader; that no one should go swimming or rowing outside of the hours appointed for that sport; and that anyone who leaves paper (which is unsightly and might catch fire by being blown by the wind) or garbage or empty food receptacles (which breed mosquitoes and attract vermin) or any filth (which causes disease) anywhere about the grounds is a "camp criminal."

Camp sanitation admits of no carelessness. The toilet should be well screened and well away from the water supply. One of the simplest arrangements is a galvanized receptacle sliding into the rear of a box. The contents can be daily covered with lime and buried. Toilet paper should be put into a separate receptacle and daily burned. Dishwashing can be greatly simplified by decreasing the number of dishes used, by burning the paper plates, and by each girl's washing her own dishes. Sometimes it is easier to take turns at this task. Camp inspection should cover the order of the tents, proper making of beds, condition of dishcloth and towels, and the greaseless polish of the outside as well as the inside of all cooking utensils.

The work of the camp will take a definite time. The long hours remaining should be filled by definite plans. Some part of each day should be given to a camp enterprise: such as climbing to the top of a mountain or rowing or hiking to some special point; some part for the sports in which all engage: such as swimming, diving, first-aid practice, games, and lessons in woodcraft and nature lore; and some part for quiet reading, sleep, or letter writing. After supper is the time for dramatics, stunts, and surprises. Just before the early bedtime girls grow confidential and open-minded for the leader's talks and stories and for the discussion of the new, deep thinking that has been going on. Boy guests are much better invited all at one time, with a meal and a special hike or stunt planned for them, giving them plenty of time to get back to train or street car without upsetting the camp hours. If the camp lasts over two week-

HOW TO HIKE HAPPILY 15

ends, it is better to keep the last Sunday free from guests for the intensive friendship or lifework talks that are sure to come.

Accidents will happen in the best-regulated camps. It is a good plan for the leader or one of the girls to have more than a theoretical knowledge of how to attend to a sprained ankle or a bad cut. An emergency kit of sterile cotton, surgeon's plaster, "dope" for insect bites and ivy poison, and some other simple remedies should always be among the supplies. Be sure to know where to find the nearest doctor and the nearest telephone without any loss of time. Do not camp near water unless some one in the party is competent to use effective methods of resuscitation from drowning.

For building various kinds of fires, baking and roasting devices, and savory dishes for camp cooking see the manuals of the Boy Scouts, the Woodcraft Girls, and the Camp Fire Girls. Girls 1 Clubs, by Miss Ferris, also has excellent suggestions, and so has The Boy Scout Movement Applied by the Church, Richardson and Loomis.

. Camp Cookery, by Milam, Johnson, and Smith (J. K. Gill Company, Portland, Oregon), gives ration lists, supplies needed for camps in various situations, directions for building camp ovens and cooking fires, and plenty of daily menus and receipts.

II

We do much better than we did a few years ago in keeping up a certain minimum of health and vigor. The "lass with the delicate air" is no longer the fashion, and the one with too many days off loses her job. But too many girls still have no definite standard other than to "get along."

Standard of Individual Bodily Fitness

1. Symmetrical body. — Hips and shoulders even, spine without sidewise curves or exaggerated inward or outward curves, shoulder blades flat and even, neck straight with upper spine, ankles and arches normal and firm, inner side of feet touching a straight line from heel to tip of great toe, no corns or callouses.

2. Habitual proper posture. 1 — (a) Standing. — Stand erect with feet parallel, heels about six inches apart, and toes pointing straight forward; stand tall, as if being hung by the top of the head, and imagine you are pushing some resisting object with your chest. Then, without further effort, your chin will be in, chest arched forward, abdomen flat, neck perpendicular and well stretched, and arms hanging by their own weight along the middle line of the hips.

(6) Sitting.— Push the lower spine well back in the chair, then lean back. Do not slide down in the chair. Keep the chest and

M

Incorrect

Correct

1 See footnote at end of chapter.

Incorrect

Correct the abdomen as far apart as possible. In leaning forward bend from the hips, not from the waist or neck.

4. Freedom from pain at monthly periods.

5. Eyes, teeth, nose, and tonsils. — So cared for that headache, toothache, and colds are practically unknown.

6. Steady nerves.

— Shown by reposeful hands and face, no grimaces or habits of playing with table silver, making idle marks upon books or tables, tapping with feet, etc.

7. Habitual free elimination of

waste. — At regular hours, daily without exception, and without the use of cathartics.

8. Habitual deep breathing. — Tuberculosis germs are breathed by everybody, but there is little danger to anyone who uses both her lungs. When persons are too lazy or indifferent to use all the lung cells, physicians have to send them to a climate that will make them do so because the air is so much rarer they have to work harder to get the accustomed amount of oxygen.

9. Sufficient sleep.— Out of doors or with windows wide open. The following is the minimum amount required:

Age Average Hours a Total Hours a

Night Week

(Sleep lost one night should be made up within the week.)

Incorrect

Correct

10. Sufficient food. — Wholesome and well balanced; freedom from candy, soda, and coffee habits.

11. Sufficient water. — At least six or eight glasses every day. 12. — Daily bathing. — A morning cold shower if individually

beneficial; if not, a cool rub with a wet towel, then brisk rubbing with a dry towel; at least two warm baths a week, at night.

Daily Setting-Up Exercises for Girls in Normal Health

The following have been chosen and adapted for the use of young girls from directions published by the Life-Extension Institute for average men and women, and by the Bureau of Social Education of the Young Women's Christian Association for young women. They should be taken in loose clothing (underwear or gymnasium bloomers) and with open windows. Breathing exercises should come first, followed by arm, leg, and trunk movements (alternating), ending with deep-breathing movements. The cold bath or wet rub-down should follow immediately, while the pores are open, and perspiration is free.

1. Deep breathing. — Take correct standing position (see page 16). Inhale slowly until chest is expanded to its greatest extent (by the air, not by stiffening out the muscles), hold* then exhale as slowly as possible.

Repeat five times. 2. Arm stretching 1 . — Stand with feet parallel, 6 inches apart.

Movement:

(a) Raise arms sideways, shoulder high, palms up; and inhale with mouth closed, contracting abdominal muscles. (6) Turn palms, lower arms, exhale. Repeat ten to twenty times.

3. Windmill. 2 — Stand erect with feet about eighteen inches apart, arms straight out to sides with palms up. Lower left arm and raise right arm, keeping arms stretched out straight and opposite each other, using them like paddles of a windmill.

Bring right arm over in front of face while turning body, and bring left arm behind.

Keep turning arms and body until right hand touches floor at outside of left foot. Then reverse.

2 See footnote at end of chapter.

4. Or — tree swaying. 2

— While in the standing position thrust the arms straight above the head, then sway from side to side, moving from the hips upward, the arms loosely waving like the branches of a tree.

Repeat ten to twenty times.

5. Heel raising and knee bending. 1 — Toe sitting:

Position, — Stand, feet parallel a short distance apart, hands at sides.

Movements. — (1) Raise heels.

(2) Bend knees deeply, keeping back straight.

(3) Stretch knees.

(4) Lower heels.

Repeat five to ten

times.

6. Place running. 1 —

Position. — S t a n d with hands on hips.

Movements. — (1) Bend left knee up quickly and replace, keeping trunk erect.

(2) Repeat right.

Continue alternately in quick time, as if running, twenty to forty times.

7. Deep breathing. 1 —

Position. — Stand with feet 18 to 36 inches apart, toes pointing straight forward.

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I I

Movements. — (1) Swing arms forward upward; inhale.

(2) Bend trunk forward downward toward floor, knees straight; exhale.

(3) Raise trunk, arms still overhead; inhale.

(4) Lower arms sideways, shoulder high, palms up; hold breath.

(5) Turn palms and lower arms to side to starting position; exhale.

Repeat five to ten times.

Daily Corrective Exercises

These are to be taken, in addition to the preceding, aa needed by individuals.

For Round Shoulders

1. Arm stretching.2-

Positio n. — Correct standing position, arms stretched to full length, upward and in front of body, book in each hand or fists clinched.

M o v em ent s. —

(1) Bring arms back and sidewise as far as possible.

(2) Swing forward and upward.

Repeat ten to twenty times.

2. Shoulder straightening. 2 —

Position. — Normal standing position, with book in each hand.

Movements. — (1) Lean forward with arms extended.

(2) Straighten the trunk and swing arms behind hips.

Repeat ten to twenty times.

For Foot Troubles (All exercises should be done in stocking feet or barefoot.)

3. Foot circling. 1 -—

(For weak transverse and longitudinal arches.) Position. — Sit with right leg crossed over left knee, toe in with supporting foot ; and bend up right foot.

Movements. — (1) Circle out to right, down, in to left, and up to starting position. Continue five times.

(2) Reverse starting position, with left foot circling out to left, down, in to right, and up to starting position. Continue five times.

Repeat each exercise from forty to fifty times.

4. Foot rolling outward. 1 —

(For weak longitudinal arches.)

Position. — Stand with feet parallel (A).

Movements . — (1) Raise inner border up and out, knees straight, toes and heels on floor (B).

(2) Replace (A).

Repeat ten to thirty times, resting after each five.

5. Foot raising. 1 —

(For weak longitudinal arches.)

Position. — Stand with toes together, heels 3 or 4 inches apart.

Movements. — (1) Raise feet with toes together, keeping heels on floor.

Repeat from ten to thirty times, resting after each five.

6. Foot gripping. 1 —

(For transverse arch.)

Position. — (1) Sit with feet parallel, and pull toes under forcibly.

Repeat from ten to thirty times, ( it resting after each time. ®*

For Constipation. 1

(All exercises are to be taken morning and night after emptying the bladder.)

7. Doubling over. —

Position. — Sit on chair with knees bent, feet resting on opposite chair or stool 2 or 3 inches lower and 12 to 18 inches distant, right arm folded low across abdomen and left arm at side.

Movements. — (1) Bend quickly forward, rounding back, pressing arm into abdomen, and trying to make shoulders touch knees.

Repeat, in groups of five, twenty-five to fifty times.

T s

8. Trunk circling. 1 —

Position. — Sit astride on chair or stool, hands resting on thighs, body bent forward, back flat.

Movements. — Move trunk to left, upward to right, and down, making complete circle.

Continue without stopping five times.

Repeat circling to right.

Repeat alternately from ten to twenty times.

9. Abdominal contractions. 1 —

Position. — Lie on back on floor or bed, with knees bent, feet resting on floor.

Movements. — (1) Inhale and lift abdomen. (2) Exhale and contract abdomen strongly. Repeat ten, twenty, or thirty times.

10. Knee bending on back. * —

(a) Position. — Lie on back on floor or bed, with legs straight. Movements. — (1) Bend right knee quickly to chest,

(3) Repeat, bending left knee.

Continue alternately ten times.

(b) Position.— Aa in (a) but with knees bent, feet resting on floor or bed.

Movements. — (1) Bend knees up to chest. (2) Replace.

Repeat ten times.

<as

(c) Position.— As in (a), with arms folded loosely across abdomen.

Movements. — (1) Bend right knee quickly to chest.

(3) Repeat, bending left knee.

Continue alternately ten times

(d) Position. — As in (6), with arms folded loosely across abdomen.

Movements. — (1) Pull both knees forcibly to chest.

Repeat, in groups of five, from ten to twenty times.

For Menstrual Disorders

A perfectly healthy girl should have no pain at the menstrual period, though she may have some discomfort. Rheumatic infection from teeth or tonsils, nervousness due to lowered vitality or poor circulation, constipation, pelvic pressure (caused by wrong sitting posture or the strain of standing on high heels), are all frequent causes of pain at this period because they make the nerves more sensitive to the extra pressure due to the slight congestion caused by the normal menstrual function. These causes can and should all be removed.

The exercises here given are beneficial to all girls because they tone up the abdominal nerves and muscles and help the abdominal organs to stay in their proper positions. If after three or four months of carrying them out regularly and persistently a girl still has some pain she should have a thorough examination by a physician to see if there is any organic difficulty. While extra strain, both mental and physical, should be avoided for two or three days, it is better that the ordinary work and exercises go on as usual. Warm and thorough bathing should be more frequent during the period than at any other time, both for its soothing, relaxing effect, and because bodily odors are more noticeable.

1. Knee-chest position. 1 —

(Helpful just before and during the period.)

Lie on bed or any flat surface face downward, with head turned to one side. Draw the knees well forward toward the chest, elevating the hips as far as possible. The arms may be folded or extended to suit one's comfort. Hold this position three to five minutes night and morning.

2. Knee-chest exercises on back. 2 —

Position. — Clasp both hands, fingers interlocking, over knee, arms at full length.

Movements. — Pull knee up to chest, resisting with leg. Repeat five to ten times with each leg.

3, Hand kneeling. 1 —

(Instead of body arching and body bridge in list on page 40 of Leadership of Girls 1 Activities.)

Position.— -Kneel on floor, bend forward until chest touches knees, arms stretched forward, hands resting on floor, shoulderdistance apart.

Movements. — (1) Swing body forward and down to floor, straightening knees and bending elbows.

(2) Return to starting position.

Repeat five, ten, or fifteen times.

4. Dr. Mosher's exercise. 1 —

(To be kept up daily before retiring.)

Position. — Lie on back on floor or bed, with knees bent, feet resting on floor or bed, hand resting lightly on lower abdomen.

Movements. — (1) Raise abdomen.

(2) Relax abdomen.

(3) Contract abdomen forcibly.

(4) Relax.

Repeat rhythmically, without strain or jerking, ten times.

Keeping Up Interest

Remember that girls are human, and what they "have to" or merely "ought to" do they are very apt to "hate to" do or leave undone. Do not urge or nag. Make a game out of it, with recognition for faithfulness in practice and with frequent enough weighings and measurings that visible progress toward the standard will be a strong incentive. If the leader's round shoulders or high hip do not get back in place as soon as the more plastic girls', they will all the more honor her for being a "good sport" and keeping on with her practice. These exercises can be taught, one or two at a time, and practiced in the group meetings, with a victrola record to keep the time and make it more festive.