HANDBOOK 
OF 
DEVELOPING EXERCISES. 
BY 
DUDLEY A. SARGENT, M.D, 
DIRECTOR HEMENYVAY GYMNASIUM, HARVARD UNIVERSITY, 
CAMBRIDGE, MASS. 
BOSTON: 
FRANKLIN PRESS: RAND, AVERY, & CO. 
1886. HANDBOOK 
OF 
DEVELOPING EXERCISES. 
BY 
DUDLEY A. SARGENT, M.D., 
DIRECTOR HEMENWAY GYMNASIUM, HARVARD UNIVERSITY, 
CAMBRIDGE, MASS. 
BOSTON: 
FRANKLIN PRESS: RAND, AVERY, & CO. 
1886. Copyright, 1882, 
By DUDLEY A. SARGENT. TABLES 
FOR EASILY CHANGING FROM METRIC TO ENGLISH THE 
WEIGHTS AND MEASUREMENTS CONTAINED IN THE 
HANDBOOK OF DEVELOPING EXERCISES BY 
DUDLEY A. SARGENT, M.D. 
Kilograms are made equivalent to the nearest Tenths of Pounds. 
1 Kilogram = 2.20462 Pounds. 
Kilos. 
Lbs. 
Kilos. 
Lbs. 
Kilos. Lbs. 
Kilos. Lbs. 
Kilos. Lbs. 
1 = 
2.2 
31 = 
68.3 
61 = 134.5 
91 = 200.6 
121 = 266.8 
2 = 
4.4 
32 = 
70.5 
62 = 136.7 
92 = 202.8 
122 = 269.0 
3 = 
6.6 
33 = 
72.8 
63 = 138.9 
93 = 205.0 
123 = 271.2 
4 = 
8.8 
34 = 
75.0 
(54 = 141.1 
94 = 207.2 
124 = 273.4 
5 = 
11.0 
35 = 
77.2 
65 = 143.3 
95 = 209.4 
125 = 275.6 
6 = 
13.2 
36 = 
79.4 
66 = 145.5 
96 = 211.6 
126 = 277.8 
7 = 
15.4 
37 = 
81.6 
67 = 147.7 
97 = 213.8 
127 = 280.0 
8 = 
17.6 
38 = 
83.8 
68 = 149.9 
98 = 216.1 
128 = 282.2 
!) = 
19.8 
39 =' 
86.0 
69 = 152.1 
99 = 218.3 
129 = 284.4 
10 = 
22.0 
40 = 
88.2 
70 = 154.3 
100 = 220.5 
130 = 286.6 
11 = 
24.3 
41 = 
90.4 
71 = 156.5 
101 = 222.7 
131 = 288.8 
12 = 
26.5 
42 = 
92.6 
72 = 158.7 
102 = 224.9 
132 = 291.0 
13 = 
28.7 
43 = 
94.8 
73 = 160.9 
103 = 227.1 
133 = 293.2 
14 = 
30.9 
44 = 
97.0 
74 = 163.1 
104 = 229.3 
134 = 295.4 
15 = 
33.1 
45 = 
99.2 
75 = 165.3 
105 = 231.5 
135 = 297.6 
16 = 
35.3 
46 = 
101.4 
76 = 167.6 
106 = 233.7 
136 = 299.8 
17 = 
37.5 
47 = 
103.6 
77 = 169.8 
107 = 235.9 
137 =.302.0 
18 = 
39.7 
48 = 
105.8 
78 = 172.0 
108 = 238.1 
138 = 304.2 
19 = 
41.9 
49 = 
108.0 
79 = 174.2 
109 = 240.3 
139 = 306.4 
20 = 
44.1 
50 = 
110.2 
80 = 176.4 
110 = 242.5 
140 = 308.6 
21 = 
46.3 
51 = 
112.4 
81 = 178.6 
111 = 244.7 
141 = 310.9 
22 = 
48.5 
52 = 
114.6 
82 = 180.8 
112 = 246.9 
142 = 313.1 
23 = 
50.7 
53 = 
116.8 
83 = 183.0 
113 = 249.1 
143 = 315.3 
24 = 
52.9 
54 = 
119.0 
84 = 185.2 
114 = 251.3 
144 = 317.5 
25 — 
55.1 
55 = 
121.3 
85 = 187.4 
115 = 253.5 
145 = 319.7 
26 = 
57.3 
56 = 
123.5 
86 = 189.6 
116 = 255.7 
146 = 321.9 
27 = 
59.5 
57 = 
125.7 
87 = 191.8 
05 
£ 
II 
1 - 
147 = 324.1 
28 = 
61.7 
58 = 
127.9 
88 = 194.0 
118 = 260.1 
148 = 326.3 
29 = 
63.9 
59 = 
130.1 
S9 = 196.2 
119 = 262.3 
149 = 328.5 
20 = 
66.1 
60 = 
132.3 
90 = 198.4 
120 = 264.6 
150 = 330.7 Avekage. 
. I t ts 
I E g 5 
Examination. 
| 1 1 
si g g 
No. 
Age, last birthday, 
Weight, without clothes, 
Height, standing, 
Height, sitting, 
Head girth, 
Neck girth, 
Chest girth, natural, 
Chest girth, inflated, 
Waist girth, natural, 
Thigh girth, right, 
Thigh girth, left, 
Knee girth, right, 
Knee girth, left, 
Calf girth, right, 
Calf girth, left, 
Upper-arm girth, right, 
Upper-arm girth, left, 
Fore-arm girth, right, 
Fore-arm girth, left, 
Wrist girth, right, 
Wrist girth, left, 
Stretch of arms, 
Strength, 
Back, 
Legs, 
Chest, 
Arms, 
Lungs, Where the averages are not given, the number of observations has not been large enough to make the result reliable, and the 
comparative standing of the individual is designated by (A) or (B); meaning that the development or strength of such individual, 
as a whole or in any part, is either above or below the average development and strength of corresponding parts iu men of his age. 
Development . 
Strength . . . 
Condition . . 
Improvement 
First. 
Average. 
Second. 
Average. 
Increase. 
Third. 
Average. 
Increase. 
Fourth. 
Average. 
Increase. 
Total. 
PHYSICAL EXAMINATION. Centimeters are made equivalent to the nearest Tenths of Inches. 
1 Centimeter = .39371 Inches. 
Cents. Inches. 
Cents. Inches. 
Cents. Inches. 
Cents. Inches. 
Cents. Inches. 
1 = 0.4 
41 = 16.1 
81 = 31.9 
121 = 47.6 
161 = 63.4 
GO 
o 
II 
<N 
42 = 16.5 
82 = 32.3 
122 = 48.0 
162 = 63.8 
3 = 1.2 
43 = 10.9 
83 = 32.7 
123 = 48.4 
163 = 64.2 
4 = 1.6 
44 = 17.3 
84 = 33.1 
GO 
GO 
T? 
II 
164 = 64.6 
5 = 2.0 
45 = 17.7 
85 = 33.5 
125 = 49.2 
165 = 65.0 
(N 
II 
46 = 18.1 
80 = 33.9 
126 = 49.6 
166 = 65.4 
7 = 2.8 
47 = 18.5 
87 = 34.3 
127 = 50.0 
167 = 65.7 
8 = 3.1 
48 = 18.9 
88 = 34.6 
128 = 50.4 
168 = 66.1 
9 = 3.5 
49 = 19.3 
89 = 35.0 
129 = 50.8 
169 = 66.5 
10 = 3.9 
50 = 19.7 
90 = 35.4 
130 = 51.2 
170 = 66.9 
11 = 4.3 
51 = 20.1 
91 = 35.8 
131 = 51.6 
171 = 67.3 
1- 
II 
52 = 20.5 
92 = 36.2 
132 = 52.0 
172 = 67.7 
13 = 5.1 
53 = 20.9 
93 = 36.6 
133 = 52.4 
173 = 08.1 
M = 5.5 
54 = 21.3 
94 = 37.0 
134 = 52.8 
174 = 68.5 
15 = 5.9 
55 = 21.7 
95 = 37.4 
135 = 53.2 
175 = 68.9 
10 = 6.3 
56 = 22.0 
96 = 37.8 
136 = 53.5 
176 = 69.3 
17 = 0.7 
57 = 22.4 
97 = 38.2 
137 = 53.9 
177 = 69.7 
18 = 7.1 
58 = 22.8 
98 = 38.6 
138 = 54.3 
178 = 70.1 
19 = 7.5 
59 = 23.2 
99 = 39.0 
139 = 54.7 
179 = 70.5 
20= 7.9 
60 = 23.6 
100 = 39.4 
140 = 55.1 
180 = 70.9 
21 = 8.3 
61 = 24.0 
101 = 39.8 
141 = 55.5 
181 = 71.3 
22 = 8.7 
62 = 24.4 
102 = 40.2 
142 = 55.9 
182 = 71.7 
23 = 9.1 
63 = 24.8 
103 = 40.6 
143 = 56.3 
183 = 72.0 
1! 
64 = 25.2 
104 = 40.9 
144 = 56.7 
184 = 72.4 
25 = 9.8 
65 25.6 
105 = 41.3 
145 = 57.1 
185 = 72.8 
26 = 10.2 
60 = 26.0 
106 = 41.7 
146 = 57.5 
186 = 73.2 
27 = 10.6 
67 = 26.4 
107 = 42.1 
147 = 57.9 
187 = 73.6 
28 = 11.0 
68 = 26.8 
108 = 42.5 
148 = 58.3 
188 = 74.0 
29 = 11.4 
69 = 27.2 
109 = 42.9 
149 = 58.7 
189 = 74.4 
GO 
II 
© 
70 = 27.6 
110 = 43.3 
150 = 59.1 
190 = 74.8 
31 = 12.2 
71 = 28.0 
111 = 43.7 
151 = 59.5 
191 = 75.2 
32 = 12.6 
72 = 28.3 
112 = 44.1 
152 = 59.8 
192 = 75.6 
CO 
II 
CO 
o 
73 = 28.7 
113 = 44.5 
153 = 60.2 
193 = 76.0 
CO 
4- 
II 
CO 
4- 
74 = 29.1 
114 = 44.9 
154 = 60.6 
194 = 76.4 
35 = 13.8 
75 = 29.5 
115 = 45.3 
155 = 61.0 
195 = 76.8 
36 = 14.2 
76 = 29.9 
116 = 45.7 
156 = 61.4 
196 = 77.2 
© 
II 
Sr 
77 = 30.3 
117 = 46.1 
157 = 61.8 
197 = 77.6 
38 = 15.0 
78 = 30.7 
118 = 46.5 
158 = 62.2 
198 = 78.0 
39 = 15.4 
79 = 31.1 
119 = 40.9 
159 = 62.6 
199 = 78.3 
40 = 15.7 
10 
CO 
11 
o 
oo 
120 = 47.2 
160 = 63.0 
200 = 78.7 PREFACE. 
The present handbook is intended to be used in con- 
nection with the system of ph}'sieal examinations adopted 
at Harvard University. By means of these examinations 
the physical condition of the individual is accurately 
ascertained. The relative proportions of the different 
parts of the body; the undue development of certain 
muscles, and the relaxed and enfeebled condition of 
others; the comparative size of body and limbs; varia- 
tions of height, breadth, weight, and muscular strength, 
from the normal standard for a given age, — must all be 
taken into account in prescribing any useful course of 
physical training. This information, together with a 
variety of facts concerning personal history, bone and 
muscle measurements, and acquired or inherited ten- 
dencies to chronic or functional disease, shows at once 
the immediate needs of the person under advice. This 
book will serve as a substitute for the prescription cards 
heretofore employed, and will act as a more specific guide 
to the use of the new system of apparatus. Its intelli- 
gent application to personal needs depends entirely upon 
a thorough physical examination ; and, when the condition 
of the individual has been thus ascertained, the necessary 
3 4 
PREFACE. 
apparatus will be marked, and the weight, the number of 
times, and the rate of movement, will be clearly indicated. 
The brief remarks on exercise, diet, air, sleep, and 
kindred subjects, are supplemented by a course of lec- 
tures. 
While primarily intended, as we have said, for use in 
Harvard University, this manual will, of course, be equally 
serviceable in institutions and individual cases where the 
same system of examinations and apparatus is employed. 
The present treatise forms the first of a series which 
will include special works tn gymnastics and athletics. 
D. A. S. EXERCISE, General. 
When the muscles have been for a long time inactive, 
begin with light movements, and continue exercise for fif- 
teen or twenty minutes only the first day. Increase the 
time and amount gradually, never reaching a maximum 
until nearly through training. Leave off exercise as gen- 
tly as you begin. Never try to do your best in running, 
jumping, etc., or at feats of strength, until thoroughly 
warmed and limbered up. Do not exercise within two 
hours after eating, nor within a half-hour before. 
If much heated and fatigued, a gentle rubbing-down 
will tend to keep up the surface circulation, and prevent 
taking cold. / 
EXERCISE, Special. 
A. Exercise between four and six p.m. daily 
B. Take no exercise before breakfast. Exercise be- 
tween nine and ten p.m., if convenient. 
C. Exercise between eleven a.m. and one p.m. 
D. Exercise slowly and deliberately, and take fre- 
quent intervals of rest. Do not run, row, ride horse- 
back, or play lawn-tennis. 
E. Exercise vigorously, fill the lungs frequently, and 
do not rest until the allotted task is finished. 
F. Reduce exercise one-half during examinations, or 
while doing an unusual amount of brain-work. 
G. When subjected to unusual mental or emotional 
excitement, increase the time and amount of exercise, 
using chiefly the muscles of the lower extremities. 6 
HANDBOOK OF 
DIET, General. 
As a general rule eat whatever you crave, unless youi 
appetite has been stimulated by condiments, or malt and 
alcoholic liquors. Have your meals come at least live 
hours apart. 
If you take supper at six p.m., do not hesitate to eat 
lightly after eleven p.m. if you feel hungry. When very 
thirsty, rinse the mouth, and take a few swallows of water. 
After waiting for fifteen minutes, if still thirsty, drink all 
you want. 
DIET, Special. 
A. Dine between six and eight p.m. 
B. Dine between twelve and one p.m. 
C. Do not breakfast before seven a.m. 
D. Avoid cucumbers, lobster, and beans, and baked- 
potato peelings. 
E. Never use vinegar or lemon-juice at any meal with 
milk or preserves. Do not eat sugar, except with food. 
F. Drink neither tea, coffee, milk, nor lager-beer. 
G. Avoid oat and rye meal, apple-sauce, onions, prunes, 
pears, and peaches. Drink tea and coffee freely. 
H. Abstain from bread, butter, sugar, milk, pork, 
veal, salmon, beets, and turnips. Use no malt or alco- 
holic liquor of any kind, except very light wines. 
I. Eat oat or rye meal every morning, and all kinds of 
fruit in their season. Drink one to three glasses of water 
every night before retiring. 
J. Eat four or five times a day at regular intervals: 
take the hearty meal at noon. DEVELOPING EXERCISES. 
7 
SLEEP. 
A. Get eight hours of unbroken sleep. Use hair mat- 
tress and net wire-spring bed. Sleep under as few clothes 
as possible. 
B. Nine hours’ sleep better than eight. Raise head of 
bed slightly, and do away with slat spring bed. Do not 
study after nine p.m. Bathe the feet in cold water, eat a 
cracker, and diink a glass of water, just before retiring. 
C. Go to bed at ten, and rise on waking. Sleep on a 
hard bed. Have no flannel next to the skin, and as few 
clothes on bed as possible. Avoid drinking after seven 
p.m. Take gentle but prolonged exercise for an hour or 
two before retiring. Give up society for three months. 
D. Do not sleep with arms above head, or with clothes 
folded over chest. Wrap an extra blanket or shawl around 
shoulders and chest in cold weather. 
E. Do not sleep in the daytime, unless deprived of the 
regular sleep at night. 8 
HANDBOOK OF 
AIR. 
A. Keep a window open day and night when the weather 
is not cold enough for a fire. In cold weather ventilat* 
room by opening the windows from half an inch to twe 
inches at top and bottom. Have an open fireplace ii 
possible. 
B. Keep room at an even temperature. After sitting in 
a warm, close room during the day, do not sleep with open 
windows in your bedroom at night. A temperature of 
Cj° F. is warm enough for winter. 
C. In riding or exercising in the open air in winter, keep 
the mouth closed, and breathe through the nose. In run- 
ning in open air in very cold weather, cover the mouth and 
nose with a thin veil. After running or riding in very 
cold air. do not go immediately into a warm room. Do 
not talk in cold air after having been in a warm room. 
D. Spend your vacation in a mountainous region as far 
inland as possible. 
E. Live as near the seashore as possible, and take every 
opportunity to be upon the water. 
F. Spend the summer months in some inland valley in 
preference to the mountains or the seashore. DEVELOPING EXERCISES. 
9 
BATHING. 
A. Take a tepid sponge-bath after exercise, while 
standing, and a warm tub-bath twice a week. 
B. Take a cool sponge-bath after exercise, while stand- 
ing : use no soap with cool bath, but rub down vigorously 
with Turkish towel. Take a warm tub-bath twice a week 
just before retiring, and use white castile soap profusely. 
C. Take no bath after exercise, but rub down with dry 
towel. Omit cold bath in the morning. Take a warm 
shower-bath three times a week, followed immediately by 
a few seconds’ exposure to a cool shower, and a vigorous 
rubbing. 
D. Avoid hot and cold baths at all times. Never bathe 
immediately after exercise, especially if tired. 
E. Take a warm sponge-bath daily, while standing, fol- 
lower! by a cool shower. Use no rough wash-cloths, hair 
gloves, or scrubbing-brushes. Apply soap freely with the 
hands, and wipe gently dry with fine linen towels. 
Temperature. Cold. Cool. Coolish. Tepid. Warm. Hot. 
Fahrenheit. 60* 65“ 70“ 75“ 80“ 85“ 90“ 95“ 100“ 105" 110“ 115* 10 
HANDBOOK OF 
CLOTHING. 
A. Wear dark clothes in winter, and light in summer. 
Have three changes of underclothing, — heavy flannels 
for winter, light flannels for spring and fall, lisle-thread, 
silk, or open cotton for summer. Avoid wearing over- 
coats, rubbers, and comforters when possible. 
B. Outer garments same as in A. Do not wear flannel 
or silk underclothing at any time, but wear twilled cotton 
instead. Dress warmly when you go out, but avoid get- 
ting into a perspiration. Do not wear rubbers, chest- 
protectors, or comforters. Do not wear rubber garments. 
C. Wear flannels day and night throughout the year. 
Wear rubbers or overshoes when exposed to water or 
snow. Change clothing often, and increase the amount 
with falling temperature. 
3). Change clothing when exercising. Let exercising- 
garments be less in number, but of same material, as 
those usually worn. Cover the entire person, arms as 
well as legs. Use no garters. 
E. Wear no colored underclothing or hosiery. If you 
wear a Jersey, put on a thin flannel under it. 
F. Do not wear clothing tightly buttoned around chest 
or abdomen. Wear suspenders at all times, except when 
sleeping or exercising. DEVELOPING EXERCISES. 
11 
RUNNING-TRACK. 
(19 laps to a mile.) 
A. Walk one lap, gently increasing the speed on the 
second lap, until you walk into a run ; run four laps to 
the left, then four to the right; and settle into a walk 
again. 
B. Start on a steady run at slow speed, and keep it 
up, without varying the gait, for twenty-four laps, run- 
ning twelve laps each way. 
C. Run two laps on the toes each way, then hop twice 
on one foot and twice on the other, alternately, for two 
laps each way. Finish with a moderate walk of three 
laps. 
D. Begin with a walk of one or two laps; then settle 
into a run of moderate speed, and keep it up for twenty 
laps, putting on maximum speed at the fifteenth lap, and 
gradually slowing down after that to a walk on the twenty- 
first, which it will be desirable to continue for four laps 
or more. Reverse regularly the order of running. 
Times. —5, 10, 15, 20, 25, 30, 35, 40,45, 50 laps. 
Movement. — Very slow, slow, medium, fast, very fast. 12 
UANDBOOK OF 
DIRECTIONS FOR USING THE CHEST- 
WEIGHTS. 
Grasp the handles, and stand far enough away from 
the apparatus to just clear the boxes from the rubber 
buffers before commencing the movement. 
Keep the ropes straight, pull steadily, and do not allow 
the boxes to strike at the top or bottom. 
The pulleys are placed shoulder-high in order that a 
greater variety of movements may be executed. 
If one foot is placed before or behind the other for 
a brace, change the position frequently: otherwise the 
development will be one-sided. 
In the second course the movements are for the most 
part carried through short spaces. 
If the boxes strike at the top, step forward a little ; if 
at the bottom, step backward. 
Stand with feet together while executing the forward 
and backward movements. DEVELOPING EXERCISES. 
13 
FIRST COURSE ON THE CHEST-WEIGHTS. 
Weight. — 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. 
Times.—5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute.—25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 
90, 95, 100, 105, 110, 115, 120, 125. 
POSITION. 
MOVEMENT. 
No. 1. — Face the boxes, head 
erect, shoulders back, feet to- 
gether, arms extended forward, 
palms in, handles perpendicular. 
Pull straight back till handle 
nearly touches shoulder, left and 
right alternately, beginning with 
left. 
No. 2. — Body straight; resist 
any tendency to bend forward; 
palms down, handles horizontal. 
Right and left alternately; be- 
gin with left; bring arm straight 
down at side, handle just passing 
the thigh. 
No. 3. —Body bent back, chin 
held high; hold elbows shoulder- 
high; palms up, handles hori- 
zontal. 
Left and right alternately, left 
first; bend arm to shoulder, car- 
rying handles over. 
No. 4. — Step fourteen inches 
nearer boxes with left foot; at 
same time place right handle un- 
derneath left handle, into fingers 
of left hand; grasp left handle 
with right hand; turn to right, 
bringing feet together, and back 
to boxes; palms in, handles per- 
pendicular, top of handle level 
with top of shoulder. 
Together, extend arms straight 
forward, shoulder-high, keeping 
back and legs stiff, and chest 
thrown well to the front. 
No. S. — Step directly forward 
with left foot, eighteen inches; 
arms extended downward and 
backward, with palms forward; 
handles horizontal. 
Together, forward till han- 
dles just pass thighs; keep arms 
straight, and head and shoulders 
well thrown back. 14 
HANDBOOK OF 
No. G. — Step toward boxes 
twelve inches with right foot; at 
same time swing arms out at 
side; bring handles over shoul- 
ders, back of head, palms inward, 
handles perpendicular. 
Together, directly forward, el- 
bows shoulder-high, handles 
horizontal, and palms forward. 
Resist tendency to bend back. 
No. 7. — Step forward two feet 
with the right foot, at same time 
placing right handle on right hip, 
palm in, and left hand horizontal, 
palm down, arm extended. 
Left hand; bring arm straight 
down to side. 
No. 8. — Reverse position in 
No. 7; turn to right. 
Right hand; bring arm straight 
down to side. 
No. 9. —Right arm, as before; 
pass left handle behind back and 
by the body, palms up, handle 
horizontal. 
Left hand; extend the arm six 
inches beyond left thigh, straight- 
ening it as it passes outward. 
No. 10. — Reverse position of 
No. 9, and turn to left. 
Right hand; movement as in 
No.9. 
No. 11. — Turn to right; right 
side to boxes, right hand at side, 
palm in, handle horizontal; left 
hand behind head, handle per- 
pendicular, palm in. 
Left hand; extend hand straight 
out, shoulder-high; bring palm 
downward, handle horizontal. 
No. 12. — Reverse position of 
No. 11; turn to left. 
Right hand; movement as in 
No. 11. 
No. 13. — Turn to right; at 
same time bring right handle 
down, placing left handle into 
fingers of right hand; when right 
side is turned to boxes, change 
handles, right arm extended and 
f>alm down, handle horizontal; 
eft arm across body, palm in, 
handle perpendicular. 
Left hand; elbows shoulder- 
high; extend across chest. 
No. 14. — Turn to right, revers- 
ing position in No. 13. 
Right hand: movement as in 
No. 13. 
No. 15. — Turn to left; face 
boxes, palms downward, handles 
horizontal. 
Together, bring to knees, 
arms straight, bending forward; 
turn palms upward; bring hands 
in a curve over shoulders, 
straightening the body. DEVELOPING EXERCISES. 
15 
SECOND COURSE ON CHEST-WEIGHTS. 
Unless otherwise indicated, both hands move together in the following exercises. 
Weight.—1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. 
Times.— 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75. 
Movement.—Very slow, slow, medium, fast, very fast. 
Rate per minute. — 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 
85, 90, 95, 100, 105, 110, 115, 120, 125, 130. 
POSITION. 
MOVEMENT. 
No. 1. — Face the boxes; grasp 
the handles, with palms down- 
ward. 
Bring both handles back to 
shoulders, bending elbows out- 
ward. 
No. 2. — Face the boxes; turn 
the right handle, with palm up- 
ward, left remaining with palm 
downward. 
Press downward with left arm, 
keeping it straight, and upward 
with right arm, bending it as lit- 
tle as possible. 
No. 3.—Face the boxes; turn 
the left handle with palm up- 
ward, right with palm downward. 
Press downward with right 
arm, keeping it straight, and up- 
ward with the left, bending it as 
little as possible. 
No. 4. — Stand with left side to 
boxes; hold the left hand with 
palm downward, right hand with 
palm inward. 
Bring left arm down to side, 
keeping it straight; carry right 
arm across the body, bending the 
elbow, with handle held perpen- 
dicular, about the height of the 
chin. 
No. 5. — Stand with right side 
to boxes; hold the right hand 
with palm downward, left hand 
with palm inward. 
Bring right arm down to side, 
keeping it straight; carry left 
arm across the body, bending the 
elbow, with handle held perpen- 
dicular, about the height of the 
chin. 16 
HANDBOOK OF 
No. 6. — Grasp right handle 
with left hand, and left handle 
with right hand; stand with left 
side to boxes; right hand behind 
the head, and palm inward; 
hand waist-liigh, in front of body, 
with palm downward. 
Carry right arm straight out 
to its full extent, turning handle 
to horizontal position; carry the 
left hand diagonally downward 
across the body. 
No. 7. — Stand with right side 
to boxes, left hand behind the 
head, and palm inward; right 
hand waist-high, in front of body, 
with palm downward. 
Carry left hand straight out to 
its full extent, turning handle to 
horizontal position; carry right 
hand diagonally downward 
across the body. 
No. 8. — Stand with left side 
to boxes, holding the handle with 
right hand, palm upward, waist- 
high, behind the back; left hand 
in front of chest, with palm 
turned inward. 
Draw right arm across the 
back, straightening the elbow as 
it moves; carry left hand diag- 
onally upward across the face. 
No. 9. —Stand with right side 
to boxes, holding the handle with 
left hand, palm upward, waist- 
high, behind the back; right 
hand in front of chest, with palm 
turned inward. 
Draw left arm across the back, 
straightening the elbow as it 
moves; carry right hand diag- 
onally upward across the face. 
No. 10. — Stand with back to 
boxes, holding the hands extend- 
ed behind the body, with palms 
upward, and body bending slight- 
ly forward. 
Bring the handles forward un- 
til they pass the body, the ropes 
moving under the arms, turning 
the palms inward, and straight- 
ening the body. 
No. 11. — Stand with back to 
boxes; right arm bent sharply 
back over shoulder, with palm 
upward; left arm extended down- 
ward and backward, with palm 
forward, and handle level with 
the hip. 
Move both hands directly for- 
ward, at the same time straight- 
ening the elbows. 17 
DEVELOPING EXERCISES. 
No. 12. —Back to boxes; left 
arm bent sharply back over 
shoulder, with palm upward; 
right arm extended downward 
and backward, with palm for- 
ward, and handle level with thq 
hip. 
Move both hands directly for- 
ward, at the same time straight- 
ening the elbows. 
No. 13. — Pass the right handle 
over the head, at the same time 
turning so as to stand with left 
side to boxes; then transfer left 
handle to left hand, and right 
handle to right hand; hold both 
handles chest-high, in front of 
body. 
Draw the right hand upward 
and outward at some distance 
from the body; as the rig-lit baud 
returns, push the left hand across 
the body, the handle passing un- 
der the right arm. In the next 
movement the right hand moves 
downward, and the left hand 
passes over the right arm. 
No. 14. — Without changing 
handles, stand with right side to 
boxes; hold both handles verti- 
cal, chest-high, in front of the 
body, with palms inward. 
Draw the left hand upward and 
outward at some distance from 
the body; as the left hand re- 
turns, push the right hand across 
the body, the handle passing un- 
der left arm. In next movement 
left hand moves downward, and 
the right hand passes over left 
arm. 
No. IS. — Face the boxes, with 
arms extended straight forward, 
holding the handles horizontally, 
with palms downward. 
Press down with handles, keep- 
ing arms straight, and bending at 
the hips till the handles nearly 
touch the knees. Come to erect 
position, and bring handles to 
shoulders. Return to original 
position, and then bring handles 
high above the shoulders, keep- 
ing arms straight, and bending 
body slightly backward. 18 
HANDBOOK OF 
Numbers 2 and 51. 
A. Face the apparatus. Grasp the vertical rods shoul- 
der-high ; stand with feet twelve inches from bottom 
piece; place the left foot upon the treadle, allowing only 
the hollow of the foot to touch; lean slightly forward, 
and bring the treadle down on the rubber buffers, the 
right foot remaining in position. 
A'. The same, with right foot on the treadle. 
B. Face the apparatus. Step with left foot on the 
treadle, then with right, bringing both treadles on buf- 
fers ; grasp the horizontal rods about six inches from the 
vertical rods; while in this position, with body held erect, 
raise the left knee to a horizontal in front; then bring the 
treadle again to the buffers. 
B'. The same with the right foot, alternating, and com- 
ing to rest between each movement. 
C. Grasp the handles over head, hold the weight with 
bent arms, and work the treadles, alternating right and 
left. 
D. Grasp the horizontal rods about twelve inches from 
the vertical rods ; support the weight partly by the hands, 
and allow both knees to ascend, bending the back at the 
same time ; then straighten both legs, and bring the trea- 
dles to buffers. 
Weight. —15, 20, 25, 30, 35, 40,45, 50, 55, 60, 65, 70, 75. 
Times. —10, 20, 30,40, 50, 60, 70, 80, 90,100, 110, 120, 130,140,150. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. — 20, 30, 32, 34, 36, 38, 40, 42, 44,46,48,50,52,54,56, 
58,60. 19 
DEVELOPING EXERCISES. 
Numbers 3 and 50. 
A. Face the apparatus. Place bridle on the head; 
rasp the vertical rods shoulder-high; step back till the 
"ms are extended, and toes are within twelve inches 
f the plates around foot of rods; come forward, keep- 
g the neck and body rigidly straight, rising on the toes 
ightly ; then push back to position. 
B. Face the apparatus. Place the bridle on the head ; 
asp the rods shoulder-high, and step back until the 
es are on a line with the foot of vertical rods; lean 
ackward till arms are extended ; then come forward with 
the head, bending neck, upper and lower back, pivoting 
at the hips ; now straighten the back and neck, throwing 
the chest well forward with every movement. 
C. Pace the apparatus. Place the bridle on the head; 
step back till the body is parallel with the vertical bars; 
grasp the bars shoulder-high; allow the neck to drop for- 
ward, pivoting at the seventh cervical vertebra, extending 
the chin well forward ; bring head back to place, straight- 
ening the neck, etc. 
D. Stand with left side to apparatus. Place bridle 
on head; grasp the bridle-yoke with the left hand; step 
to the right till the body is just outside the line of the 
vertical rods, with feet twenty-four inches apart; with left 
leg firmly braced, lean to the left till the head passes the 
vertical bar, then swing to the right. 
D'. The same, with right side to apparatus, swinging 
the head to the left. 
E. Arrange the bridle for the floor-pulley. Place the 
bridle on the head, grasping the rods at the sides; step 
back until the toes are on a line with the foot of rods; 
beud forward, keeping the back and neck rigidly straight, 
pivoting at the hips only; bring body to the upright 
position. 
Weight. — 5, 10, 12£, 15, 17£, 20, 22£, 25, 27J, 30. 
Times. —5,10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60. 
Movement. —Very slow, slow, medium, fast, very fast. 
Rate per minute. —15,18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 38, 40, 42, 
44, 46, 48. 50. 20 
HANDBOOK OF 
Number 4. 
A. Step into the stall. Place left foot in the stirrup, 
grasp the horizontal rods six inches from the vertical rods. 
step back with right foot till on a line with vertical rods ; 
with knee slightly bent, and toes pointed downward, bring 
the foot down in pawing movement until the toes nearly 
touch the floor; bend the knee sharply, bringing the heel 
toward the buttock ; then extend the leg forward, and con 
tinue as before. 
A'. The same as above, with right foot in the stirrup. 
B. Place the left foot in the stirrup, and turn left 
side to the apparatus. Grasp the horizontal rod with the 
left hand, and the vertical rod with the right hand, letting 
the right foot remain about twelve inches from foot of 
vertical rod; while in this position, bring the left foot 
down within ten inches of the right heel, keeping the left 
leg as straight as possible. 
B'. The same as above, with right leg, and with right 
foot in stirrup. 
C. Step inside the stall. Place left foot in the stirrup; 
grasp the horizontal rods twelve inches from the wall, and 
stand with right foot eighteen inches from weight-box; 
lean backward till arms and right leg are extended; then 
bring left knee to a horizontal position in front of body ; 
straighten left leg, and repeat the movement. 
C'. The same as above, with right leg, and with right 
foot in stirrup. 
Weight. — 5, 7£, 10,12£, 15,17£, 20. 
Times. —10, 20, 30, 40, 50, 60, 70, 80, 90, 100, 110, 120, 130, 140, 150. 
160,170,180, 190, 200. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. — 30, 32, 34, 36, 38, 40, 42, 44, 46, 48, 50, 52, 54, 56, 
58, 60. DEVELOPING EXERCISES. 
21 
Numbers 5 and 49. 
A. Place yourself between the bars, with back to the 
weight-box. Grasp the handles, with thumbs outside, 
about five inches from the end, with head erect, chest for- 
ward, shoulders back, and elbows extended at the sides 
diagonally backward; push the bars downward until the 
arms are extended. 
In this exercise care should be taken not to let the 
head drop forward, or the elbows to extend too far back- 
ward. To avoid this tendency keep the hands on the 
bars slightly in front of the body. 
B. Place yourself between the bars, with back to weight- 
box. Position of the hands, just in front of the body, 
with thumbs on the outside of bars. Push the bars down- 
ward ; now allow them slowly to rise, inflating the lungs 
fully at the same time ; while holding the breath, push the 
bars down vigorously, exhale, and continue the movement 
as described. 
Weight.— 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95,100. 
Times. —10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. —15,18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 38,40,42,44, 
46, 48, 50, 52, 54, 56, 58, 60. 
Rest minutes after each movement (after 2, 4, 6, 8, 10 move- 
ments), in reclining posture, before using any other apparatus. 22 
HANDBOOK OF 
Number 6. 
A Place your feet on the foot-rest, with heels against 
the cleat; with feet in this position, slide down the plat- 
form until you can grasp the handles; then extend the 
legs, lifting the back free from the platform, and throw- 
ing the weight of the body upon the shoulders; while in 
this position, let the platform slide down to the buffers; 
extend the legs vigorously, slide back slowly, and repeat. 
B. Take a sitting position on the platform, with balls 
of the feet placed on the cleat, with toes very near the 
middle of foot-rest. Slide down until you can grasp 
the handles; now extend the legs vigorously; allow the 
platform to slide within three or four inches of the buffers, 
and continue extending and flexing the legs. 
Weight.—5, 7J, 10,12£, 15,17J, 20. 
Times. —10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. —10,12, 14, 16, 18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 
38, 40. 
Rest minutes after each movement (after 1, 2, 3, 4, 5, 6, 7, 8, 9,10 
movements), in reclining posture, before using any other apparatus. DEVELOPING EXERCISES. 
23 
Number 7. 
A. Adjust the apparatus so that the top of the shoulder- 
pads are on a level with the arm-pits, and about seven inches 
apart; place the pads on the shoulders, standing with back 
to the railing, knees bent outward, and body erect; grasp 
the vertical irons above the shoulders, with thumbs down- 
ward ; take a full breath; raise the weight until the legs 
are completely extended; then lower it gradually, tak6 
another full breath, and continue as before. 
B. Adjust the apparatus so that the shoulder-pads will 
fall upon the top of the shoulders toward the outer edge ; 
stand with back to the railing, with knees slightly bent; 
grasp the irons as before, with thumbs downward ; while 
in this position inflate the lungs fully, and as you do so 
raise the shoulders as high as possible; then gradually 
lower the weight, at the same time gently exhaling. Care 
should be taken that the centre of the body be exactly in 
line with the centre of the machine. 
C. Loosen the thumb-screw on top of the arm, and ad- 
just the shoulder-pads so that one will come on top edge 
of the right or left shoulder, and the other near the neck ; 
attempt to raise the weight in this position. 
Weight. —25, 50, 75,100, 125, 150, 175, 200. 
Times. —5, 10, 15, 20, 25, 30, 35, 40, 45, 50. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. — 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26,28,30,32, 
34, 36, 38, 40. 
Rest minutes after each movement (after 1, 2, 3, 4, 5, 6, 7, 8, 9,10 
movements), in reclining posture, before using any other apparatus. 24 
HANDBOOK OF 
Number 8. 
A. Take a position on the platform. Place the feet on 
the foot-rest, and grasp the handles; straighten the knees 
forcibl3r, and then allow the platform to return to its 
original position. 
B. Position as in A. Straighten the knees, and, as the 
platform returns to the bottom of the slide, raise the left 
leg in air, keeping the leg straight, so that the right leg 
alone bears the weight. 
C. Reverse of B, left leg bearing the weight, and right 
leg raised in air. 
Weight. — 2J, 5, 7£, 10,12} 15,17£, 20. 
Times.—25, 35, 45, 55, 65, 75, 85, 95, 105,115, 125, 135, 145, 155, 165, 
175, 185, 195,200. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. — 20, 22, 24, 26, 28, 30, 32, 34,36,38,40,42, 44, 46, 48, 
50. 
Rest minutes after each movement (after 2, 3, 4, 5, 6, 7, 8, 9,10 
movements), in reclining posture, before using any other apparatus. DEVELOPING EXERCISES. 
25 
Numbers 9 and 28. 
A. Face the weight-box, standing directly under the 
pulley. Grasp the bar at the extreme ends, and bring it 
down with both hands by the chin until the bar rests op- 
posite the thighs, with arms straight at the sides. 
B. Face the weight-box, as in A, but standing two feet 
(from the centre) nearer the apparatus. Grasp the bar 
with hands eighteen inches apart; bring down the bar, 
keeping the elbows stiff, until it rests opposite the thighs, 
with arms at sides, as before. 
C. Position as in A. Bring the bar down by holding 
the arms straight, and bending the body, pivoting at the 
hips; then allow the bar to return to its first position; 
now lean backward, and bring the bar to the back of the 
neck. 
Weight. —10, 15, 20,25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75. 
Times. —10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 
95, 100. 
Movement. —Very slow, slow, medium, fast, very fast. 
Rate per minute. —10,12,14,16,18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 
38,40. 26 
HANDBOOK OF 
Numbers 37 and 39. 
A. Stand on the foot-rest with ball of the feet, heels 
resting on the floor; grasp the bars shoulder-high, and 
raise the weight on the toes. 
B. Stand on the foot-rest, and grasp the bars shoulder- 
high ; lean backward till the arms are extended; then 
lunge forward, keeping the elbows down towards the 
sides. 
C. Face the wall, with feet on the foot-rest, and grasp 
the bars shoulder-high ; now swing to the left until the left 
bar is opposite the centre of the body, then to the right 
until the right bar is opposite the centre of the body, 
to the left again, etc. 
A. Face the apparatus. Grasp the bar with hands about 
ten inches apart, thumbs under, and wrists over; bring 
the bar down to the full extent of the arms ; keep it as 
near the body as possible, with head erect, and shoulders 
thrown back ; as the bar rises again, inflate the lungs 
slowly, and fill to their utmost capacity ; hold the breath, 
and bring the bar down again, etc. 
Numbers 10 and 27. 
B. Grasp the bar with hands eighteen inches apart, 
thumbs to the front, and fingers over (undergrasp) ; 
bring the bar down to a level with the neck, arms bent; 
allow it to return, and repeat. 
Weight. —25, 30, 35, 40, 45,50, 55, 60, 65, 70, 75. 
Times. —10, 12, 15,17, 20, 22, 25, 27, 30, 50, 75,100,125, 150,175,200. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. —10, 12, 14, 16,18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 
38.40. DEVELOPING EXERCISES. 
27 
Numbers 11 and 26. 
A. Take a position immediately under the pulley, facing 
the apparatus. Grasp the handles, and bring them to the 
sides, with arms extended, elbows stiff; allow handles 
gradually to return, keeping arms extended at the side, 
and elbows straight, inllating the lungs slowly, so that 
they shall be filled to their full capacity when the hands 
are over the head; then hold the breath as you bring the 
hands to the sides, as above described. 
B. Take a position under the pulley, as in A, but a lit- 
tle nearer the apparatus. Bend the body forward slowly, 
lowering the haudles with arms straight, and sweeping 
them backward with circular movement, until they re- 
turn to their original position. Repeat the movement as 
described. 
C. Face the apparatus, standing three feet farther from 
the weight-box than in position A. Bend the body back- 
ward from the knees; then, keeping the arms straight, 
extend them sideways until they reach a horizontal plane. 
Weight. — 5, 7£, 10, 12J, 15, 17J, 20, 25, 30, 35, 37&, 40. 
Times. — 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 00, 65, 70, 75. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. — 10, 12, 14, 16, 18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 
38, 40, 42, 44, 46, 48, 50. 
Rest minutes after each movement (after 2, 4, 6, 8,10, 12, 14,16, 
18, 20 movements), in reclining posture, before using any other appa* 
ratus. 28 
HANDBOOK OF 
Numbers 12 and 25. 
A. Face the apparatus. Clasp the inner bar with the 
fingers, and the outer bar with the thumbs, the hand being 
above the bars; bring the bars together by pressure of 
the thumb and fingers only, and without exertion of the 
arm. 
B. Face the apparatus. Grasp the inner bar with fingers 
underneath, and place the palm of the hand against the 
outer bar, thumbs underneath ; then close the hand, bring- 
ing the bars together, using the muscles of the hand and 
forearm only, and not using the biceps. 
C. Stand with the right side towards the apparatus. 
Place both hands under the bars, the thumb of the right 
hand being extended along the inner bar, and the thumb 
of the left hand along the outer bar; close and open the 
hand as before. 
C'. The reverse of C, with left side towards the appa- 
ratus. 
D, Grasp the instrument with left hand under, fingers 
on inner bar, and outer bar in the hollow between thumb 
and forefinger; right hand over, fingers on inner bar, and 
outer bar in the hollow between thumb and forefinger. 
Weight. —5, 10,12$, 15, 17$, 20, 22$, 25, 27$, 30. 
Times. —5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 00, 05, 70, 75, 80, 85, 
90, 95,100. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. — 60, 65, 70, 75, 80, 85. 90, 95, 100, 105,110, 115, 120, 
125. 130. 135. 140. DEVELOPING EXERCISES. 
29 
Number 13. 
A. Lie at full length, with back on the platform. Place 
the toes in the straps; grasp the bar with hands about 
twel ve inches apart; draw the bar down until it is oppo- 
site the breast. 
B. Position as in A. Bring the bar down by the face, 
close to the bod}’, to full extent of the arms. 
C. Position as in A. Grasp the bar with hands four 
inches apart, and sweep it down until it is opposite the 
thighs, keeping the arms as stiff as possible. The bar will 
thus perform nearly a semicircle. 
D. Position as in A. Bring the bar down, as in B, to 
front of thighs; then extend the bar towards the toes, 
keeping the arms straight, and raising the body to a sit- 
ting posture; let the platform slide down to its original 
position, and continue as described. 
E. Position as in A. Grasp the bar with hands twelve 
inches apart; inflate the lungs to their full extent; while 
holding the breath, draw the bar down to a position in 
front of the chest from two to ten times before exhaling. 
Rest and repeat. 
Weight. — 30, 27|, 25, 22J, 20, 17j, 15,12£, 10, 7£, 5, 0. 
Times. — 5, 7, 9, 10, 12,14,16,18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 38, 
40, 42, 44, 46, 48, 50. 
Movement. —Yery slow, slow, medium, last, very fast. 
Bate per minute. —10,12, 14,16, 18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 
38, 40. 
Best minutes after each movement (after 1, 2, 3, 4, 5, 6, 7,8, 9, 10 
movements), in reclining posture, before using any other apparatus. 30 
HANDBOOK OF 
Number 14. 
A. Grasp the handles, and stand about three feet from 
the apparatus, with feet together, holding the handles 
vertical; draw them back alternately to the sides of the 
body. 
B. Position as in A, handles held horizontally. Draw 
them alternately over the shoulders with a bent arm move- 
ment. 
C. Stand with back to the apparatus, and about two 
feet from it. Grasp the handles, thumbs outward ; bring 
the hands forward in a direct line, with bent arm move- 
ment. 
D. Position as in C, with back to apparatus. Bring 
handles to shoulders in a vertical position; then strike 
upward and forward at an angle of forty-five degrees, 
keeping the back and legs rigidly straight. 
Weight. — 5, 7£, 10,\2\, 15,17£, 20, 22£, 25. 
Times. —5, 10, 15, 20, 25, 30, 35, 40, 45, 50. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. —10, 12, 14, 16, 18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 
38,40. DEVELOPING EXERCISES. 
31 
Number 15. 
A. Face the apparatus, standing about three feet from 
it. Grasp the handles, holding them in a vertical position, 
with thumbs up, and draw them alternately back to the 
sides of the body. 
B. Grasp both handles, and turn right side to the appa- 
ratus. While in this posture, brace with the right leg, and 
draw the left hand across the body. 
B'. Reverse of B, with left side to the apparatus. 
C. Stand with right side to the apparatus, and with 
right foot braced against the bottom of the standard. 
Advance the left foot about thirty-six inches, and strike 
out with right hand to full extent of arm. 
Cf. Reverse of C, with left side to the apparatus. 
Number 16. 
A. Take a position facing the apparatus, and in a 
bracing attitude. Alternately pull handles to the shoul- 
ders, with elbows pointing outward. 
B. Grasp the handles, standing about four feet away, 
facing the apparatus; bend knees and back to nearly a 
sitting posture; then draw handles over the head both 
together, extending the legs, and straightening the back. 
Weight.— 5, 7$, 10,12$, 15, 17$, 20, 22$, 25. 
Times. —10,15, 20, 25, 30, 35, 40, 45, 50. 
Movement. — Very alow, slow, medium, fast, very fast. 
hate per minute. —i0, 12, 14, 16, 18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 
38,40. 32 
HANDBOOK OF 
Numbers 17 and 20. 
A. Face the apparatus, standing about three feet away. 
Grasp the handles, and pull down, alternately with right 
and left hands, bending the knees with each downward 
movement, and turning the body partially around. 
B. Stand with back to apparatus, heels touching the 
foot-board. Draw handles down to the full extent of the 
arms, holding them in front of the body, and with back of 
hands upward; let them rise to the chest, elbows out- 
ward ; then press downward to an extended position, and 
repeat. 
C. Stand with back to apparatus, as in B. Grasp han- 
dles above the head, throw the body forward, then sweep 
the arms forward and downward with a circular move- 
ment, keeping the elbows straight. Return to first posi- 
tion with bent arm movement, and continue as before. 
Weight.—5,7£, 10, 12$, 15, 17$, 20, 22$, 25, 27$, 30. 
Times. —10, 20, 30, 40, 50, 60, 70, 80, 90, 100,110, 120, 130,140, 150, 
160,170,180, 190, 200, 210, 220, 230, 240, 250, 260, 270, 280, 290, 300. 
Movement.—Very slow, slow, medium, fast, very fast. 
Rate per minute. — 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 
90, 95, 100. DEVELOPING EXERCISES. 
33 
A. Grasp the handle with right hand, and stand about 
five feet away, with right side toward the apparatus; bring 
the right arm down across the chest, keeping the elbow 
straight, until you make a complete circle. 
Numbers 18 and 19. 
B. The reverse of A, with left arm and left side to 
apparatus. 
C. Grasp the handle with right hand, and stand with 
to apparatus, just left of the centre ; carry the han- 
dle down forward, keeping the arm straight, until the 
handle reaches the side; then bend the arm, and bring 
the handle to a position above the shoulder, with extended 
arm ; then continue as before. 
D. The reverse of C, with left arm. 
E. Stand with right side to apparatus. Grasp the han- 
dle with the right hand, step three feet to the left, and 
pull handle down to shoulder with bent arm. 
F. The reverse of E, using left hand and arm instead 
of right. 
Weight. —5,10,15, 20, 25, 30, 35, 40, 45, 50, 55, 60. 
Times.—5,10,15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70,75, 80,85, 90, 
95, 100. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. —20, 22, 24, 26, 28, 30, 32,34, 36,38,40,42, 44,46,48, 
50, 52, 54, 56, 58, GO. 34 
HANDBOOK OF 
Number 21. 
A. Grasp the handles, and stand about four feet from 
the apparatus ; bend forward at the same time, assuming 
a sitting posture; now turn the hands palms upward, 
straighten the legs and back, and bring the handles, with 
bent arms, to a position over the shoulders. 
B. Grasp the handles, and stand four feet from the 
apparatus; bend forward, with legs straight, pivoting at 
the hips only ; then sweep the handles backward, keeping 
the arms straight, and bringing the body to an erect posi- 
tion, with chest and abdomen well forward. 
A. Grasp the handles, and stand with both feet to- 
gether, back to apparatus, so that the heels will just 
clear the stanchions ; lift the handles to a position above 
the head, with arms extended, turning the handles at the 
same time, so that the ropes will pass by the shoulders. 
Number 23. 
B. Grasp the handles, and stand back to apparatus; 
lunge forward with right foot; at the same time bring the 
handles forward from the rear, with arms nearly straight, 
bracing firmly with the left leg. While in this position 
repeat the forward movement with the arms, keeping head 
back and chest forward. 
C. The same as B, with left leg to the front. 
Weight. — 5,1\, 10,12£, 15,17J, 20, 22J, 25, 27£, 30. 
Times. —5, 8,10, 12,15,17, 20, 22, 25, 27, 30, 32, 35, 37, 40. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute.—5, 8,10,12,14,16,18, 20, 22, 24, 26, 28, 30, 32, 34, 
36, 38, 40. 
Rest minutes after each movement (after 1,2,3,4,5,6,7,8,9,10 
movements), in reclining posture, before using any other apparatus. DEVELOPING EXERCISES. 
35 
Numbers 29 and 30. 
A. Recline with back on apparatus, and place the feet 
in straps. Grasp the bar with hands twelve inches apart; 
fill the lungs as completely as possible, hold the breath, 
and bring the bar, with arms held rigidly straight, to a po- 
sition in front of the thighs; now exhale; take another 
breath as the bar goes upward, hold the breath, and bring 
the bar down, with arms extended as above. 
B. Position as in A. Grasp the bar with thumbs out- 
ward, hands ten inches apart; bring bar down on the 
back of the neck, then come forward to an upright posi- 
tion and beyond. 
C. Position as in A. Grasp the rope-handles attached 
to the bar, with little fingers next to the knots, and bring 
bar to back of neck. While in this position raise the body 
from the circle, pivoting at the hips only. 
Weight. — 5,1\, 10, \2\, 15,17£, 20, 25, 27J, 30, 32.J, 35, 37*, 40. 
Times. — 5,10,15, 20, 25, 30, 35, 40, 45, 50, 55,60, 65, 75. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. — 8,10, 12,14, 16, 18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 
38,40. 
Rest minutes after each movement (after 2, 3, 4, 5, 6, 7, 8, 9, 10 
movements), in reclining posture, before using any other apparatus. HANDBOOK OF 
Number 32. 
Stand facing pillar. Place canvas cap on head; lift 
weight until it is no longer supported by attachments 
above ; then try to balance shaft perpendicularly, without 
allowing it to come in > ontact with surrounding wood 
work. 
Weight. —15, 18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 38, 40, 42, 44, 46 
48, 50. 
Times. — 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 
Rate per minute. — 30, 35, 40, . 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 
100, 105,110, 115, 120. 
Number 45. 
Sit in a chair about twenty inches from machine. Place 
the feet on the foot-rest, with toes under the straps, and 
knees bent at right angles : raise and lower the box-weight 
by flexing the feet. The weight may be increased by re- 
moving one or more iron balls from the projecting screw. 
Number 46. 
Sit in a chair about twenty-four inches from the ma- 
chine. Place the feet on the foot-rest, with toes under the 
straps, and knees slightly bent; then raise and lower the 
ball-weights by flexing the feet, keeping heels closely 
pressed against foot-rest. In using the machine do not 
allow the weights to be supported by the rope attachment, 
but keep them constantly under tension of the muscles. 
Weight. — Increase the weight by rolling the halls toward the end 
of the projecting screw. 
Times. — 60, 70, 80, 90, 100, 110, 120, 130, 140, 150, 160, 170, 180, ■°0, 
200, 210, 220, 230, 240, 250. 
Hate per minute. — 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 85,90. DEVELOPING EXERCISES. 
37 
Numbers 34 and 43. 
A. Face the apparatus. the centre of roller with 
both hands, fingers over, and thumbs under; turn the 
roller toward you. 
B. Position as in A, with left hand over and thumb 
under, and right hand under with thumb over. Turn the 
roller toward you. 
C. Position as in A, with right hand over and thumb 
under, and left hand under with thumb over. Turn toward 
you. 
D. Position as in A, with both hands under, and thumbs 
over. Turn the roller toward you. 
E. Position as in A, with both hands over, and thumbs 
under. Turn from you. 
F. Position as in A, with right hand under, and thumb 
over. Turn from you. 
G. Position as in A, with left hand under, and thumb 
over. Turn from you. 
H. Position as in A, with both hands under, and thumbs 
over. Turn from you. 
Weight. —b, 7J, 10, 12*, 15,17*, 20, 22*. 25. 
Times. — 1, 2, 4, 6, 7, 8, 9,10,11, 12,13, 14, 15,16,17,18,19, 20, up. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. —10, 12, 14, 16,18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 
38, 40 38 
HANDBOOK OF 
Number 44. 
A. Sit in chair, and extend right leg straight, with 
right foot in foot-rest; connect the rope on right side by 
hooking into ring back of foot-rest; turn foot to left 
side, keeping knee straight; return to place, and continue 
movement. 
B. Position as in A. Connect rope on left side by 
hooking into ring back of foot-rest; turn foot to right 
side, keeping knee straight; return to place, and continue 
movement. 
C. Sit in chair, and extend left leg straight, with left 
foot in foot-rest; connect rope on left side by hooking 
into ring back of foot-rest; turn foot to right side, keep- 
ing knee straight; return to place, and continue move- 
ment. 
D. Position as in C. Connect rope on right side by 
hooking into ring back of foot-rest; turn foot to leftside, 
knee straight; return to place, and continue movement. 
Weight. — 5, 7£, 10, 12J, 15, 17J, 20, 25. 
Times. — 30, 40, 50, 00, 70, 80, 00, ICO, 110, 120, 130, 140,150. 
Movement. — Very slow, slow, medium, fast, very fast. DEVELOPING EXERCISES. 
Number 36. 
A. Recline upon the apparatus, after having adjusted 
«.t at an angle of thirty degrees. Place your feet under 
the foot-rest, and grasp the bar, with hands twelve inches 
apart; bring the bar to the thighs, with arms partially 
bent; allow it to return, and repeat the movement. 
B. Position same as in A. Grasp the bar, with hands 
twelve inches apart, and bring it down to the thighs, with 
arms held rigidly straight. 
C. Position as in A. Grasp the knotted ropes, with 
thumbs next to the bar; come forward with body to a 
sitting posture, bringing the bar, at the same time, to 
the back of the neck. 
D. Adjust the apparatus to an angle of ten degrees. 
Place the feet under the foot-rest, and the hands behind 
the head; raise yourself to a sitting position, bending at 
the hips only. 
Weight.—21, 5, 74, 10, 124, 15, 174, 20, 22|, 25, 274, 30. 
Times.—5, 10, 15, 20, 25, 30, 35, 40, 45,50,55, GO. 
Movement. — Very slow, slow, medium, fast, very fast. 
Hate per minute. — 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, 28, 30, 32, 34 
36, 38, 40, 42, 44, 46, 48, 50. 
Rest minutes after each movement (after 2, 3, 4, 5, 6, 7, 8, 9,10 
movements), in reclining posture, before using any other apparatus 40 
HANDBOOK OF 
Number 38. 
A. Place the hooks of the bars over the fourth round 
of the ladder next to the wall, and place the other end of 
the bars on the third round of the ladder adjoining. Take 
a position between bars, facing the centre of the hall, and 
about a foot from the large vertical ladder. Now raise the 
weight to the full extent of the arms, then drop to floor; 
repeat this, then move the hands backward two inches, 
and raise the weight again, and drop to the floor; then 
back two more inches with hands, raise the weight as 
above, etc. 
B. Take position between bars, facing the centre of the 
hall, about three feet from large vertical ladder; raise the 
weight on the arms, and while in this position lift the feet, 
with legs straight and without a swing, till you touch the 
first round above the bar. 
B'. Position as in B. Touch the second round above the 
bar. 
B". Position as above. Touch the third round, etc. 
C. Stand on bottom round of large vertical ladder with 
back to it; place the hands at the centre of the bars, 
with arms straight; then come forward with body until 
the shoulders are on a level with the hands ; now extend 
the arms, and continue as before. 
C'. Position as in C. Place the feet on second round, 
and continue as above. 
C". Position as in C. Place the feet on third round, 
and continue as above. 
Times. — 1, 2, 3, 4, 5, 6, 7, 8, 9,10,12,14,10,18, 20,22, 25. DE V EL OtlJS U EX Eh VISES. 
41 
Number 40. 
A. Seat yourself in the apparatus, place the feet on 
the treadles, and let the elbows rest on the arms of the 
chair, grasping the ends with the hands; extend the 
right and left leg alternately. 
A'. Position as in A. Extend both legs at the same 
time. 
A". Position as in A. Extend the left leg three times, 
then the right three ; again the left: and so on. 
A"'. Position as in A. Extend the left leg three times, 
allowing the leg at rest to remain in a bent position; ex- 
tend the right three times: and so on. 
A"". Position as in A. Extend the left leg twice, then 
the right twice; and so on, allowing the leg at rest to 
remain extended. 
A""'. Position as in A. Slide clown in the seat so that 
the pressure of the weight or resistance shall come upon 
the upper back and shoulders ; now extend the right and 
left legs rapidly, allowing the knees to come nearly to the 
chest. 
Weight. — 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80. 
Times. — 20, 40, 60, 80,100, 120, 140, 160, 180, 200, 220, 240, 260, 280, 
300, 320, 340, 360, 380, 400. 
Movement. — Very slow, slow, medium, fast, very fast. 
Bate per minute. —20, 22, 24, 26, 28, 30, 32, 34, 36, 38, 40, 42, 44 , 46, 
43, 50, 52, 54, 50, 58, 60. 
Best minutes after each movement (after 2, 3, 4, 5, 6, 7, 8, 0, 10 
movements), in reclining posture, before using any other apparatus. 42 
HANDBOOK OF 
Numbers 35 and 41. 
A. Stand on the foot-piece, facing the apparatus. 
Hold the body rigidly straight, and lunge forward, grasp- 
ing the bars shoulder-high, throwing out the chest, and 
extending the elbows at the sides ; now push back to an 
upright position, releasing the grasp of the hands, and 
bringing them to the sides; lunge forward again as 
before. 
B. Stand back to apparatus, two feet from foot-rest, 
with body held erect. Now fall back between the bars, 
and grasp them just as the shoulders pass through ; pull 
the body back again vigorously, releasing the hands, and 
grasping the bars on the other side as the body passes 
through. 
C. Stand facing the apparatus, with toes six inches 
from the foot-rest. Lunge forward, and grasp the bars 
about shoulder-high; then extend the arms forcibly, so 
as to bring the body to an erect position. 
Number 42. 
A. Face the apparatus, standing three feet away. 
Grasp the handle with right hand, thumbs downward, 
and turn slowly to the right, then back to the left, hold- 
ing the arm rigidly straight. 
A'. Position as in A. Grasp the handle with the left 
hand, thumb downward, and turn to the left, and back, 
holding the arm straight, etc. 
Weight.—0, l£, 2J, 3f, 5, 6£, 7J, 8f, 10. 
Times. - 5, 7, 10,12, 15,17, 20, 22, 25, 27, 30, 40, 50, 60, 70, 80. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate, per minute. —1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. DEVELOPING EXERCISES. 
43 
A. Face the apparatus, standing with feet about twenty 
inches apart. Grasp the vertical rod at the ends, with 
right hand above, and left below ; while the arms are held 
straight, turn slowly to the right until the position of the 
bar is inverted. 
Number 47. 
A'. Position as in A. Grasp the bar with left hand 
above and thumbs toward the centre; turn slowly to the 
left, with arms straight, till bar is inverted. 
B. Stand facing the apparatus, with feet together. 
Grasp the bar, with right hand above, and left below, 
thumbs toward the centre, and hands six inches from the 
ends of the bar; lean backward, and turn with straight- 
ened arms to vertical position. 
B'. Position as in B. Grasp the bar with left hand 
above, and right below, thumbs toward the centre, and 
hands six inches from the ends of the bar; lean back- 
ward, and turn with straightened arms to vertical posi- 
tion. 
Weight. — 5,10,15, 20, 25, 30, 35, 40, 45, 50, 55, 60. 
Times. — 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95,100. 
Movement. — Very slow, slow, medium, fast, very fast. 
Rate per minute. —\5, 20, 22, 24, 26, 28, 30, 32, 34, 36, 38, 40, 42, 44, 
46, 48, 50, 52, 54, 56, 58, 60. 
Rest minutes after each movement (after 2, 4, 6, 8,10,12, 14, 16 
movements), in reclining posture, before using any other apparatus. 44 
HANDBOOK OF 
Numbers 48 and 57. 
A. Take a seat on the stool, facing the pillar, about 
three feet away. Place the feet on the foot-rest, with 
heels on the lower bar, and toes under the upper bar; 
place hands behind head; keep body straight from the 
hips up ; lean backward, pivoting at the hips, until the top 
of head nearly touches the floor; then return to sitting 
posture, and continue as before. 
A'. Position same as in A, with hands on the hips. 
Lean backward until the body is in a horizontal position; 
then return to place, and continue as before. 
A". Position same as in A, with hands on edge of 
stool. Lean backward until the body is at an angle of 
forty-five degrees; then return to vertical position, and 
continue as before. 
Times. —2, 4, 6, 8, 10, 12, 14, 1G, 18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 
38,40. 
Movement.—Very alow, slow, medium, fast, very fast. 
Rate per minute. — 8, 9, 10,11,12,13,14,15,1G, 17, 18,19, 20, 21, 22, DEVELOPING EXERCISES. 
45 
Number 53. 
A. Place the left foot in the left shoe. Grasp the bars, 
and step as far back as possible without raising the weight 
attached to shoe, and allowing both legs to remain 
straight; now bring the left leg back eighteen inches to 
the rear of the right, keeping both legs straight through- 
out the movement. 
A'. The reverse of A, using right leg instead of left. 
B. Place the left foot in shoe. Swing the left leg back 
eighteen inches to the rear of right, bending the left leg, 
and straightening the right, every time the weight is 
raised. 
B'. The reverse of B, using right foot in shoe instead 
of the left. 
Number 54. 
A. Stand with back to apparatus. Place the left foot 
in shoe, and step as far forward as possible without rais- 
ing the weight; then swing the left leg forward twelve 
inches in front of the right foot, keeping both legs rigidly 
straight. 
A'. Reverse of A, using right foot in shoe instead of 
left. 
B. Position as in A. Movement the same, but with 
bended knees ; left foot in the shoe. 
B'. Position as in A'. Movement the same, but with 
bended knees ; right foot in the shoe. 
Weight. — 5, 7J, 10,12J, 15j 17J, 20. 
Times. —10, 15, 20,25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75. 
Movement.—Very slow, slow, medium, fast, very fast. 
Rate per minute. —15, 20, 22, 24, 26, 28, 30, 32, 34, 36, 38, 40, 42, 44. 
46, 48, 50. 46 
HANDBOOK OF 
Number 55. 
A. Sit on the sliding-seat, with toes in straps. Slide 
well forward, and grasp handle well toward the end; 
throw back head and shoulders until handle nearly touches 
legs ; straighten knees, and bring handle, with straight 
arms, over the knees; then, with bent arms, bring han- 
dle nearly to pit of stomach, keeping the body, after 
first throwing back head and shoulders, a little back of 
perpendicular. 
B. Sit on the sliding-scat, with toes in straps. Slide 
forward, and grasp handle, and pull it nearly to pit of 
stomach ; then keep legs comparatively straight; lean well 
forward until handle just passes toes; then bring handle 
back, with straight arms, to pit of stomach, leaning 
backward until the body is nearly horizontal. 
C. Sit on sliding-seat, with toes in straps, hands on 
hips. Lean backward at an angle of forty-five degrees ; 
then come to perpendicular. After a little practice, lean 
back till head touches floor, with hands clasped behind 
neck. 
Weight. —15, 17J, 20, 22&, 25, 27£, 30, 32£, 35, 37$, 40, 42$, 45, 47$, 
50, 52$, 55, 57$, 60. 
Times. —10, 20, 30, 40, 50, 60, 70, 80, 90, 100, 110, 120, 130, 140, 
150, 160, 170, 180, 120, 200. 
Movement.—Very slow, slow, medium, fast, very fast. 
Rate per minute. —10, 12, 14, 16, 18, 20, 22, 24, 26, 28, 30, 32, 34, 
36, 38, 40, 42, 44, 46, 48. 
Rest minutes after each movement (after 3, 5, 8, 10, 13, 15, 18, 
20, 22, 25, 27, 30 movements), in reclining posture, before using any 
other apparatus. DEVELOPING EXERCISES. 
47 
A. Stand with toes against the cleats, facing the ap- 
paratus. Grasp the handle ten inches from the ring with 
the left hand, and the other end of the handle with the 
right hand; hold the body firm, bending the knees 
slightly; sweep the bar round to the left, turning the 
body at the same time. 
t Number 56. 
A'. The reverse of A, with right hand next to the ring, 
and left hand near the end of handle. 
B. Stand with back to the apparatus, about two feet 
from the rods. Grasp the handle with }eft hand ten 
inches from the ring, and the other end with the right 
hand; turn to the right by extending the left arm, and 
flexing the right arm. 
Weight.—6,10, \2\, 15, 17J, 20. 
Times. —10, 15, 20, 25, 30, 35, 40, 45, 50. 
Movement.—Very slow, slow, medium, fast, very fast. 
Rate per minute. — 20, 22, 24, 26, 28, 30, 32, 34, 36, 38, 40, 42, 44, 46, 
48, 50. 52, 54, 56, 58, 60. JOHNS HOPKINS UNIVERSITY GYMNASIUM 
TRIAL CARD, 
ZVo. o/ Card. 
Name, 
Issued, 
Returned 
Same Card re-issued, 
Modified card, No. . issued 
Booh issued, 
Date, PRESCRIPTIONS. DAILY RECORD 
Date, 
1. Prescribed Machme, No aJ.?.. 
2. PrescriDed Weights .S’. rr.lxt'n 
3. Prescribed Times(i...~4.0 
VWm 
4. Result ol Exercise...-<■ 
Date, 
1. PrescriDed Machine, No./i 
2. PrescriDed WeightsS'-.rr.Ijfi 
3. Prescribed Times 
4. Result or Exercise 
Date, 
1. Prescribed Machine, No 
2. PrescriDed WeigbtsJ^r.&L 
3. PrescriDed Times 
4. Result or Exercise 
Date, 
1. PrescriDed Machine, no«5.... 
1 PrescriDed 
3. Prescribed Times 5/P.. TT. 
4. Result or Exercise 
M. T. W. T. F. S. IXERCISE TAKEN. REMARKS, y 
M. T. W. T. F. S. N. B.—The person receiving this card is desired to 
fill in the blanks in the Daily Record column : by indi- 
cating 1.) the date of using a given machine; 2) the sum 
of the weights lifted; 3.) the number of times the weights 
were lifted, and 4.) the result of such exercise. Place the 
letter I., S., or E. in the space opposite 4, according as the 
work seems Insufficient, Sufficient, or Excessive. Note 
under the head of Remarks any suggestions which may 
aid the Director in determining the proper amount of 
work for you on each machine prescribed to be used. 
At the end of a fortnight from the date of first using 
the machines, return this card to the Director’s Office: 
whereupon another Card, or a Handbook will be given 
you.