2009 14 Nov

Planned Progression

For each person to obtain good results in physical improvement in either body mechanics or physiological capacities, it is necessary that his efforts be guided by the proper selection of exercises and a planned arrangement of progressively increasing effort. These to be selected and arranged according to the needs of each individual.
In selecting a program of exercise to be followed some basic considerations need to be kept in mind.

Each arrangement should have in it at least one motion that progresses to vigorous demands on the cardiovascular respiratory systems. It should have from one to three motions to strengthen the abdominal wall. It should have the remaining motions selected according to the individual’s needs in general body mechanics.

Both children and adults have the same weaknesses in body mechanics and need the same demands on physiology. The child is more adaptable than the adult and will show improvement more rapidly.

The muscular systems of boys and girls are identical, but due to the difference in organic structure in regard to the generative organs, some differences in exercise programs should be observed.

Girls are wider in the pelvic bones than boys, have a tendency to become heavier through the hips and thighs, and have a problem of proper breast development. Because of the demands the abdominal muscles must sustain during child bearing, special emphasis should be placed upon their development and tone.

It is easier for a girl to have a well shaped body than a boy. Moderately progressive, well planned exercise will give her a well developed and well proportioned figure, but it takes a certain amount of strong effort to bring the muscular development of a boy up to the high standard he desires.

In planning a program, it is well to select only six to eight exercises. For the girls, the predominant effort should be on the muscles of the hips, legs and abdomen. For the boys, more general exercise is indicated, with particular emphasis on the back and legs. It is necessary for the boy to exert more effort to realize his full physical powers than for the girl.

The Press from Behind the Neck to strengthen and develop the muscles of the arms, shoulders and upper back, which hold the shoulders back and hold the ribs in good position.

The Sitting Up Exercise on the Floor to fully strengthen the muscular corset of the abdomen.

The Deep Knee Bend to bring about full growth in the large muscles of the body, to stimulate assimilation, chest growth and all organic functions.

The Two Arm Pull Over to assist in the complete development of the rib box, giving ample room for the growth and development of the heart and lungs.
These four motions influence both the improvement of body mechanics and the development of good physiological strength.

In arranging resistance exercises, it is well to remember that greater emphasis should be placed on all muscles that extend the joints than on those which bend them. In this way, we are certain of a well balanced development.

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