', • *} 
 
 UNIVERSAL TEST 
 
 FOB 
 
 STRENGTH, SPEED AND ENDURANCE 
 
 ^*< 
 
 OF TULUa 
 
 HUMAN BODY 
 
 (ILLUSTRATED) 
 
 BY 
 
 DUDLEY ALLEN SARGENT, M.D., S.D. 
 
 DiBECTOK HeMENWAY GYMNASIUM 
 
 Habvabd Univebsity 
 
 CAMBRIDGE, MASS. 
 
\/ V <y^>^ ^/" 
 
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 ^'^^f-^'**^ 
 
 UNIVERSAL TEST 
 
 FOR 
 
 STRENGTH, SPEED AND ENDURANCE 
 
 OF THE 
 
 HUMAN BODY 
 
 (ILLUSTRATED^ 
 
 BY 
 
 DUDLEY ALLEN SARGENT, M.D., S.D. 
 
 Director Hemenway Gymnasium 
 
 Harvard University 
 
 
 «.. > »'.' . '. ». 
 
 CAMlHilDGE, MASS. 
 

 CONGRESS, 
 One Copy Received 
 
 FEB. 4 1903 
 
 Copyright entry 
 CLASS CUXXc. No. 
 
 copy B. 
 
 Copyright 1902 
 
 BY 
 
 Dudley Allen Sargent 
 
 • ■ • 
 
 •-• •-• 
 
A Universal Test for Strength, Speed and 
 
 Endurance. 
 
 /^~AN the floor of the Hemenway Gymnasium at Harvard 
 ^-^^ University there are a variety of iron weights, bar-bells 
 and dumb-bells, used by the students in the practice of strength- 
 giving exercises. If during the summer months, when the 
 gymnasium is open to the public, you should watch the move- 
 ments of the different groups of visitors as they pass before 
 these weights, you would be surprised to see how universally 
 prevalent are the instincts of imitation and emulation. If one 
 person tries to lift a weight, another almost invariably tries 
 to do the same thing, until man, woman and child have tested 
 their respective abilities in this direction. The same observa- 
 tion in regard to the use of the dynamometers, spirometers, and 
 other testing instruments and pieces of apparatus at the gym- 
 nasium, would be true. Most persons will readily recall other 
 exercises or tests which easily arouse the spirit of emulation and 
 physical rivalry. Gross says: ''To lift a heavier weight, to 
 throw further, to run faster, to jump higher, to make a top 
 spin longer, to stay longer under water, to shoot higher, further, 
 and with better aim than his comrades can, is the burning wish 
 of every childish heart." In order to see the same enthusiastic 
 rivalry in physical prowess exhibited by adults, we must turn 
 to the half -civilized peoples to whom such acquirements are of 
 surpassing value in the struggle of life. Although ability to 
 run, jump, swim, and hurl weights is no longer so much a 
 
■matter of life and death as in primitive times, the organic 
 ■quahties acquired by the practice of these exercises are of the 
 greatest service in preparing young men for the struggles and 
 trials of a business or professional career; hence the attention 
 given to athletics in modern education. But the great defect 
 of present-day athletics is that they are pursued too much as 
 ■ends in themselves, rather than as means to an end — where that 
 ■end is the invigoration and improvement of the entire organism. 
 It is not of the slightest importance that one man is able to 
 outrun, outrow or outjump some other man, unless he intends 
 to engage in an occupation requiring these exercises, or unless 
 he intends to become a professional runner, oarsman or jumper. 
 Think of a full-grown man deliberately knocking a ball out into 
 a field and then trying to find it ; or of another hitting a ball 
 over a net in order that some one may hit it back to him ; or 
 <of a lot of men chasing a bigger ball up and down a field, 
 and jumping all over the man who happens to get temporary 
 possession of it. These pursuits, as ends in themselves, seem 
 absurd ; and yet, those who excel in them receive the praise 
 and adulation of their comrades, attain a certain social prestige 
 in the community at large, and a much-sought public reputa- 
 tion. Why.'* Because we recognize in the champions of these 
 various sports and pastimes those virile qualities that have 
 brought man to his present high estate. Strength, courage, 
 skill, alertness, self-control, perseverance, endurance, and many 
 other valuable qualities, are back of all our athletic sports and 
 games. When we take off our hats to victorious athletes we 
 are cheering instinctively for better blood, bones and muscles, 
 tetter hearts, lungs and brains. These are possessions, which 
 
5 
 
 we must needs develop and perpetuate, if we would keep off 
 disease and enhance the joy of living. Physical perfection, for 
 its own sake, is something worthy of a struggle, and whatever 
 helps us to the valued possession, is worthy of our careful 
 attention. I have been so much impressed by the superior 
 physical qualities of the student athletes who are training for 
 the teams, or preparing for the strength contest, or trying to 
 improve their development over their comrades who take their 
 exercise irregularly and without any definite object in view, 
 that I have long wished that something might be done to infuse 
 into this kind of men the ambition and spirit of the athletes. 
 If you ask most men why they do not exercise regularly and 
 systematically, they say that they have not the time, or that 
 it is too much trouble, or that they lack an incentive. If they 
 live in the city, the gymnasium, the park or the open fields 
 are too far away, and the athletic clubs are too expensive. If 
 they live in the country, there is no one nearby with whom 
 to play or compete. If they are in school or college, regular 
 practice on the athletic teams is confined to the members or 
 men sufficiently skilled to be candidates. In all the different 
 phases of sedentary life the excuses for not exercising are many 
 and various. Perhaps that which is used in most cases, is the 
 want of an incentive. ^ 
 
 In order to stimulate a greater interest in general exercise 
 among college students, some five years ago an intercollegiate 
 strength test was established. This gave an opportunity for 
 a large number of college students to compete with each other, 
 and has done much to raise the standard of strength and effi- 
 ciency in the colleges participating. 
 
One great objection to the present intercollegiate strength 
 test is the expense of the dynamometers and other instruments 
 and apparatus used in making it. The other objections are 
 the great strain brought to bear in the lifting test upon small 
 groups of muscles, and the increased blood pressure caused by 
 holding the breath during the effort of lifting. The first ob- 
 jection restricts the use of the tQst to a few colleges and institu- 
 tions rich enough to afford the necessary instruments and 
 apparatus. The local strain required by the lifting and the 
 "dipping" and ''chinning," exclude most women and the youth 
 of both sexes from the test, as well as many men who would 
 profit greatly by being able to compare their strength and 
 physical efficiency with others. 
 
 I think a more serious objection to the present test is, that if 
 solely relied upon, it does not try the heart and lungs sufficiently 
 to afford a good test of endurance. Undoubtedly, the com- 
 monest factor required in all forms of physical acti\dty, as well 
 \J as in all forms of athletics and gymnastics, is strength. The 
 loss of it is the first thing we notice when we are ill ; the re- 
 turn of it is the first thing we notice as we recover. The next 
 most common factor is speed, — quickness, or the ability to 
 accomplish the greatest amount of work in the shortest period 
 of time. The quality which is most desired, though the least 
 often attained, is endurance, or the power to continue strong 
 efforts at the highest speed for a given period of time, so that 
 the greatest total amount of work may be done. 
 
 In trying to meet the several objections to which I have 
 referred, and devise a test which will at once be more economical 
 less straining, and, consequently, more universal in its application. 
 
7 
 
 I have settled upon the following series of exercises, which, in 
 addition to being a test for strength, will also furnish a test for 
 speed and endurance. The result of the combined tests is 
 termed physical efficiency. 
 
 Reasons for Making Tests of Strength, 
 Endurance, etc. 
 
 Many reasons given for measuring the human body, hold as 
 well for tests of the capacity of the body for physical effort. All 
 earnest teachers of physical training desire some standard or 
 method by which to determine the effect of their instruction 
 upon the individual pupil. Measurements, alone, do not supply 
 the necessary information, because too many internal factors are 
 involved. There is in every man an unknown equation which 
 makes for power, that can only be discovered by an actual test. 
 The pupil himself wants to know what compensation he is getting 
 for his hard work. Learning a drill, playing a game, exercising 
 for health or for physical development, — all have their immedi- 
 ate attractions, and appeal to many as sufficient inducement for 
 putting forth effort. But after awhile all grow wearisome and 
 monotonous, and then the spur that stimulates one's flagging 
 energies is the consciousness of a gain in physical power, — 
 power that may be used to further one's interests and enjoyments 
 in other pursuits, and the ability to do and endure. Nothing is 
 more encouraging ; nothing is more worth striving for. 
 
 Such an all-round test of muscular power, nervous force and 
 functional activity as we herein describe, could be made applic- 
 able to various problems and conditions of life. 
 
8 
 
 It could be used to determine the physical ability of different 
 races and peoples. 
 
 It could be used to ascertain the influences of different 
 climates and seasons, and the effects of sea, country, city or 
 mountain life upon one's physical efficiency. 
 
 It could be used to trace the modifying influence of age, sex, 
 occupation, habits, nurture, etc. 
 
 It could be employed to determine the effect of school, shop 
 and factory life, and the various forms of industries. 
 
 The physical effects of all kinds of athletics, and the different 
 systems of gymnastics, could be determined by such a uniform 
 test of all-round ability. 
 
 The physical deficiency of persons who are in any way de- 
 fective or undeveloped, may be gauged by comparing their tests, 
 with those of the same age, sex, etc., who are in a normal con- 
 dition of health and strength. 
 
 The physical qualities of those best suited for the army, navy, 
 police and fire departments, and various forms of civil service,, 
 could also be ascertained by such a test. 
 
 Desirability of a Uniform Test. 
 
 In order that one person may be compared with another in 
 height and weight, or in any other physical measurement, it is 
 necessary that the same standard of weighing and measuring be 
 maintained. Likewise, in order to compare one person with 
 another in physical power and efficiency, it is necessary that the 
 same standard of testing be constant. To-day much of the 
 scientific interest in various forms of athletics, as far as they 
 indicate physical ability, is lost, because there is no means of 
 
comparing not only the modern with the ancient athlete, but the 
 athlete of the present day with the one of twenty-five years ago. 
 Improvement in apparatus, in the construction of boats, oars, 
 balls, bats, hammers, shots, vaulting-poles, bicycles, and even 
 the surface of tracks, to say nothing of the changes and im- 
 provements in rules and regulations governing contests and the 
 different modes of training, make it very difficult to judge of 
 the difference, if any, in the physical condition of men of the 
 present day from those of the near or remote past by athletic 
 performances alone. 
 
 The feats of many of the so-called strong men are robbed of 
 half of their value when one learns ''how the trick is done. " 
 A little knowledge of animal mechanics and the laws of lever- 
 age, shows the ease of many seemingly wonderful performances. 
 Each of the representative strong men has special feats which 
 are peculiar to himself, and it is exceedingly difficult to get any 
 one of these men to try the specialty of another, or to take a 
 strength test according to the intercollegiate standard. I have 
 learned to look with doubt upon the claims and pretensions of 
 any so-called strong man who is unwilling to be tested by a 
 standard which is open and above-board, and common to the 
 greatest number of people. The best criterion a person has is 
 himself. A feat which can be performed by two men, arouses 
 in both more interest than one which only one of the men can 
 do. A field for comparison is afforded, whereby each man may 
 be awakened, both to his own abilities and to an appreciation of 
 those of the other. So it is, that a physical test which could be 
 taken by nearly every one, would better call forth an appreciation 
 of marked abilities than one which could be practiced and was 
 understood by a comparatively few individuals. 
 
lO 
 
 Advantages of the New Test. 
 
 Some of the advantages of the test which I herein describe 
 are as follows : 
 
 The test is extremely simple, consisting of a few exercises 
 with which nearly every one is somewhat familiar. 
 
 It requires little or no apparatus. 
 
 It brings into action all of the large groups of muscles in 
 both trunk and limbs. 
 
 It does not subject any one group of muscles to a severe 
 strain. 
 
 It furnishes an exercise and a test for the heart, lungs and 
 nervous system, as well as the muscular system. 
 
 It is a test in which the effect of "knack," "trick," varia- 
 tions in instruments, etc., have been reduced to a minimum. 
 
 It is a test that may be tried at any time anywhere, thus 
 determining the effect of local conditions. 
 
 As it can be easily carried on by trustworthy assistants or 
 clerks, it is a test that does not require expert supervision. 
 
 It is a test that may be practiced b}^ those who are well, 
 without fear of strain or injury, as the exercises bring into 
 action in a natural way the large groups of muscles which 
 should be used for health's sake in the employments of every- 
 day life. 
 
 Finally, it is a test that should appeal to the teachers of 
 physical training and gymnastics, because it is a test of the 
 efficiency of the exercises which they are using, and should 
 likewise furnish an incentive to the pupils to make earnest, 
 conscientious efforts in their daily practice. 
 
1 1 
 Exercises Selected. 
 
 The exercises selected for the universal test for strength, 
 speed and endurance are as follows : 
 
 No. I. Exercise for the abdominal muscles: "Elbows to 
 knees. " 
 
 No. 2. Exercise for the arms and back : " Pull up. " 
 
 No. 3. Exercise for the arms and chest : ''Push up. " 
 
 No. 4. Exercise for the extensors of the back and ham- 
 string muscles : " Fingers to floor. " 
 
 No. 5. Exercise for the lower leg or calf muscles: ''Rise 
 on toes. " 
 
 No. 6. Exercise for the muscles of the thighs : "Sit on 
 
 heels. " 
 
 First Exercise. 
 
 Directions. — Lie in a horizontal position upon the floor, 
 with arms flexed and finger-points touching the top of the 
 
 shoulders, as shown 
 in Fig. I. Bring the 
 body up to a position 
 so that the elbows 
 Fig. I. will touch the knees, 
 
 keeping the legs as straight as possible, and the fingers still 
 touching the top of the shoulders, as shown in Fig. II. In this 
 exercise the feet may be placed under a table, lounge, chair, or 
 any article of furniture that will assist in keeping them down 
 during the exercise. A foot-rest or a strip of cloth or leather 
 fastened to the floor may be used, as shown in the illustrations 
 (Figs. I and II). Mattresses, rugs, carpets or cushions are also 
 permissible as coverings for the floor and supports for the body. 
 
12 
 
 Fig. II 
 
 provided they do not change the horizontal position of the 
 body. As a matter of practice, — not a test, — this exercise 
 may be taken mornings in bed, the 
 feet being kept down by the weight 
 of the bed-ciothes, rolled to the foot 
 of the bed. 
 
 Caution. — In order that the re- 
 sults of this exercise may be ac- 
 cepted in making up the total for the 
 test, it will be necessary for the person to keep the knee-joint 
 as close to the floor as possible; to touch the knees with the 
 elbows in every forward movement ; to keep the fingers on the 
 shoulders, and to see that the shoulders touch the floor, mat or 
 covering after each forward flexion of the body. The upper 
 arms and elbows may touch the floor, also, on the downward 
 movement, in order to relieve the constriction of the chest. 
 
 Groups of muscles icsed. — Tais exercise brings into action 
 the muscles of the abdomen, the deep-seated muscles anterior 
 to the spine, and the flexors of the thighs. 
 
 Second Exercise. 
 
 r " ' Support a wooden stick, 
 
 or wand, about thirty-six 
 inches long and one inch 
 in diameter, from the 
 backs of two chairs placed '' 
 about twenty-four inches 
 apart, so that the wand is 
 about thirty inches from 
 the floor, or just high 
 Fig. III. enough to allow the body 
 
13 
 
 to clear the floor when supported at arms'-length, as shown in 
 Fig. III. A bar supported on a frame between the jambs of a 
 door, or in any other way, will be acceptable, providing it is. 
 stationary and not above the specified height. 
 
 Directions. — Grasp 
 the bar with palms 
 toward the face,'"' arms 
 fully stretched, body 
 held horizontal on a line 
 with the thighs, and 
 legs bent at an angle 
 so that the feet are 
 directly under the 
 knees, as shown in Fig. Fig. IV. 
 
 III. While maintaining this position, pull with the arms until 
 the chest touches the bar. (See Fig. IV.) 
 
 Caution. — -Do not try to ''chin yourself" or to assist your- 
 self with the legs, but do the work with the arms and back, 
 holding the body and thighs straight, as described above. 
 
 Groups of muscles used. — This exercise brings into action 
 the flexor muscles of the fingers, wrists, fore -arms (biceps, etc.), 
 and also the muscles on the posterior part of shoulders, shoulder- 
 blades and upper back. 
 
 Third Exercise. 
 
 Directions. — Lie on the floor face downward, body in a line^ 
 with the thighs, and legs bent at right angles. Let the hands 
 
 *If the bar is free to turn, one hand may grasp it with palm toward the face, 
 and the other with the back of the hand toward the face. In this way the bar may 
 be kept from turning. In practice, however, the grasp of each hand should be 
 frequently reversed. 
 
14 
 
 rest upon two blocks of 
 wood, or two books, about 
 four inches thick, as shown 
 in Fig. V. The hands 
 should be placed from six- 
 YiG. V. teen to twenty-six inches 
 
 apart, according to the size of the person. Maintaining this same 
 relative position of body and legs, push the weight up by the arms 
 until they are straight or fully extended, as shown in Fig. VI ; 
 then lower the body until the chin is on a level with the 
 top surface of the wooden blocks or books, and continue the 
 exercise. 
 
 Caittion. — Do not straighten the arms by hollowing the 
 back and raising the weight of the head and shoulders only, and 
 do not try to assist your- 
 self by elevating the lower 
 part of the back so as to 
 throw more weight on to the 
 knees, but keep the body 
 
 stiff and in line with the , ^^^^ ^ 
 
 thighs, pivoting at the tc^HHr ^— '-^iH^ 
 
 knees only. In this exer- 
 cise a padded carpet, mattress, pillow or cushion may be placed 
 under the knees, and it is advisable to spread a piece of cloth or 
 newspaper on the floor in front of the face, so that no dust or 
 dirt may be inhaled during the downward movement. 
 
 Groups of muscles used. — This exercise brings into action 
 the extensor muscles of the fore-arm (triceps, etc.), and the mus- 
 cles of anterior shoulders, chest and abdomen. 
 
15 
 
 Fourth Exercise. 
 Directions. — Stand with feet about twelve inches apart, 
 
 trunk bent well forward, legs straight as possible, and arms ex- 
 tended so that the backs of the fingers 
 touch the floor just back of a real or 
 imaginary line drawn between the heels. 
 (See Fig. VII.) 
 
 From this position swing the arms 
 directly forward until they are in line 
 with the body ; then bend at the hips, 
 bringing the body through the vertical 
 
 position, finishing the exercise with the body bent backward and 
 
 fingers clenched well above the head, as 
 
 shown in Fig. VIII. 
 
 Caution. — In taking this exercise care 
 
 should be taken to see that the legs are 
 
 kept as straight as possible, and that the 
 
 arms are straightened rigidly overhead and 
 
 kept on a line with the body. The back 
 
 may be bent as far forward as necessary, to 
 
 enable the fingers to touch the line behind 
 
 the heels. 
 
 Groups of muscles used. — This exer- 
 cise brings into powerful action the ex- 
 tensor muscles of the back, the gluteal 
 
 muscles, and the ham-string muscles on 
 
 the back of the thighs. 
 
 Fifth Exercise. 
 
 Directions. — Stand upon the heels with the toes raised 
 
 from the floor, as in Fig. IX. Now rise on the toes until the 
 
 Fig. VIIL 
 
i6 
 
 heels are about three inches from the floor (see Fig. X), 
 
 and return to the starting 
 position with toes off the floor. 
 It is permissible to maintain 
 one's balance by touching a 
 wall, chair, or any other ob- 
 ject that allows the hand to be 
 held about waist high and 
 renders no other assistance in 
 the exercise. 
 
 Caittion. — During this ex- 
 ercise the knees must be kept 
 rigidly straight, and the body 
 must not be allowed to sway 
 
 backward and forward. All 
 movement must be confined to 
 
 the ankle joint. 
 
 Groups of muscles used. — 
 
 ''Rising on the toes" and flexing 
 
 the feet exercises principally the 
 
 calf muscles, and also those on 
 
 the anterior part of the leg near 
 
 the large shin-bone. 
 
 Sixth Exercise. 
 
 Directions. — Flex the legs 
 and thighs and sit on the heels, 
 holding the trunk and head in an 
 upright position, with arms and 
 fingers extended forward, as Fig. X. 
 
1 7 
 
 Fig. XL 
 
 shown in Fig. XI. Now rise to a straight standing position, as 
 in Fig. XII, with arms bent at a right angle, shoulders thrown 
 
 back, and fingers clenched. In this ex- 
 ercise the arms are to be thrust forward 
 and the fingers extended as the body sinks, 
 and returned to the sides again with fingers 
 clenched as the body rises. 
 
 Caiction. — It is not permissible to 
 grasp any object or to assist in maintaining 
 a balance. The accomplishment of this 
 feat is a part of the test. The heels may 
 be kept on the floor to assist in balancing, 
 provided the body is not bent forward of the perpendicular. The 
 body must be held in an upright position throughout the exercise. 
 Groups of muscles used. — This exercise brings into power- 
 ful action the large extensor muscles of the legs, which are on 
 the front of the thighs ; and to a lesser extent, 
 many muscles of the trunk, arms and feet, which 
 are used in maintaining one's balance. 
 
 Directions for Making the Test. 
 Take the exercises in the order in which they 
 are given, doing each exercise as many times as 
 possible, but remembering that it is an all-round 
 test, and that each exercise must represent at least 
 a certain minimum per cent of the total work done 
 in the allotted time. On the other hand, the amount 
 of work done in any single exercise should not ex- 
 ceed a certain maximum amount of the whole. The Q 
 minimal amount required and the maximal amount ^^^'- ^^^- 
 
i8 
 
 allowed for the different exercises, as well as the average amount 
 usually attained, may be represented as follows : 
 
 
 Minimal 
 
 Average 
 
 Maximal 
 
 First Exercise 
 
 7 per cent 
 
 14 per 
 
 cent 
 
 21 per cent 
 
 Second " 
 
 4 ^' '' 
 
 8 ^' 
 
 
 j2 << << 
 
 Third 
 
 4 " <' 
 
 8 '' 
 
 
 12 " " 
 
 Fourth '* 
 
 12 " '' 
 
 24 " 
 
 
 36 - - 
 
 Fifth 
 
 5 " " 
 
 10 '' 
 
 
 15 - - 
 
 Sixth " 
 
 l8 a u 
 
 36 - 
 
 
 54 " " 
 
 50 100 150 
 
 By reference to the above table it will be seen that if the 
 contestant does only a minimal amount of work in one exercise, 
 he must do a larger amount in the others in order to qualify. 
 On the other hand, if the contestant does a maximal amount of 
 work in one of the exercises, he will necessarily have a less 
 amount to do in some of the other exercises. The aim should 
 be to distribute one's efforts over the several exercises in about 
 the same proportion as indicated in the center column in the table. 
 
 Note the number of times each exercise is taken, also the 
 number of minutes occupied by all the exercises. Where it is 
 desirable to take the rate and rhythm of the different movements, 
 the timxC of each exercise may be noted. The amount of rest 
 between exercises, and the manner of taking it, are left to the 
 option of the person taking the test, but the time taken out for 
 rest will be counted towards the total time allowed for the 
 completion of the test. 
 
 Time allotted for the test. — The total test of the six exer- 
 cises must be completed within thirty minutes from the time 
 the first exercise is started. As it is only by adhering strictly 
 to this rule, that speed as well as endurance may be cultivated. 
 
19 
 
 no exception will be made to it. In practice, a certain time 
 must be allowed for each exercise, and the exercises must be 
 so conducted that all may be performed within the thirty- 
 minute limit ; otherwise, the person tested will be disqualified. 
 
 How to Compute the Results of the Tests. 
 
 1. In the first test multiply one-half of the total weight in 
 pounds by one-half of the total height in inches^, and this product 
 by the number of times the body was lifted, as described in the 
 exercise. Divide this product by twelve, to reduce it to foot- 
 pounds, and enter the result in the column under the heading 
 opposite the abdominal exercise. 
 
 2. In the second test multiply one-half of the total weight 
 in pounds by the length of arm in inches. (Measure the arm 
 extended forward, from the front of the shoulder when it is 
 ■drawn back, to the large knuckles of the firmly closed hand.) 
 Multiply this product by the number of times the body is pulled 
 up, as described, and divide this amount by twelve, placing the 
 result in the column under foot-pounds opposite the arms and 
 back exercise. 
 
 3. The third exercise is computed in the same way as the 
 second ; i.e., multiply one-half the body weight in pounds by 
 the length of the arm measured as above. Multiply this prod- 
 uct by the number of times the weight is lifted, and divide this 
 amount by twelve, to reduce it to foot-pounds. Enter the result 
 in the column under foot-pounds opposite the exercise for the 
 arms and chest. 
 
 4. In the fourth test multiply one-half the total weight in 
 
20 
 
 pounds by one-half the total height in inches, and the product 
 by the number of times this exercise is accomplished. Divide 
 the result by twelve, and enter the quotient in the column under 
 foot-pounds opposite the back exercise. 
 
 5. In the fifth test multiply the total weight in pounds by 
 three inches, and this product by the number of times the weight 
 is raised on the toes and heels as one exercise. Di\dde the prod- 
 uct by twelve, and place the result in the column under foot- 
 pounds opposite the exercise for legs. 
 
 6. In the sixth test multiply the total weight in pounds 
 by one-half the height in inches into the number of times the 
 weight is lifted. Divide the product by twelve, and place the 
 result in the column under foot-pounds opposite the exercise for 
 thighs. 
 
 Add the number of foot-pounds for each exercise. The 
 total sum is the number which determines your speed, strength 
 and endurance, combined. This may be termed your physical 
 efficiency^ and is the number which gives you your standing 
 when compared with others, or your rating, should you enter the 
 contest. 
 
 Divide the total number of foot-pounds by the time in min- 
 utes consumed in making the test, and the result will be the 
 speed in foot-pounds per minute. 
 
 The numerical equivalent for strength and endurance alone 
 is not so easily shown. No one will question that the lifting of 
 a great weight is a matter of strength, and that the lifting of a 
 smaller weight a greater height, or a greater number of times, 
 is more a matter of endurance. But can we not say that the 
 ability to continue making great efforts in lifting weights or 
 
21 
 
 maintaining great speed, with sudden changes in the direction 
 of movement, is also a matter of strength as well as endurance? 
 If we add the sums of the weights and heights and times 
 lifted, we shall see the relations which these factors bear to 
 one another, — relations which, strictly speaking, are not accu- 
 rate, but which, nevertheless, afford us some sort of numer- 
 ical equivalent of these important qualities, — strength and 
 endurance. 
 
 Directions for Fillin|( Out the Test Blank. 
 
 In filling out the test blank (see sample test card, page 29), 
 give the age in years and months. Give the name or initials, 
 for identification, with name of school or number of street and 
 place to be addressed. Give the sex, nationality and occupation, 
 to aid in classification. Give the date in years, month and day. 
 Give the height in inches and the weight in pounds, stating 
 whether clothes are included. Measure the length of the arm 
 extended forward, from the front of the shoulder when drawn 
 back, to the largest knuckles of the hand when the fingers 
 are clenched. Take the rate of the pulse and breathing imme- 
 diately before and immediately after the test. If you can arrange 
 to do so, have the pulse and breathing taken simultaneously for 
 the first quarter of a minute ; then multiply the number in each 
 case by four, and enter the result, as shown, in the sample test 
 blank. Have the blank filled out with the figures, giving the 
 results of your test according to the directions given. Have the 
 report signed by a witness or an official examiner, if you desire 
 to enter the contest. 
 
22 
 
 Preparation for the Test. 
 
 A test is a means of trial by which the presence or genuine- 
 ness of certain quahties is shown. In the test v/hich has be(in 
 described, the aim is to test the strength, speed and endurance 
 of the average man, woman or child. The total result indicates 
 the physical efficiency of the individual tested. As we have seen, 
 the test consists of a series of simple exercises which bring into 
 action all of the principal muscles of the body. These muscles 
 have been developed in man through past ages by pushing, 
 pulling, lifting, running, rowing ; in short, by flexing and 
 extending body and limbs in very much the same way as is 
 required by the exercises described. Ill a natural coildition of 
 life the muscles would all be capable of responding to the 
 demands made upon them, to the full extent of their power ; 
 but under such conditions as most of us live at the present time, 
 the muscles become weak and incapacitated from disuse ; con- 
 sequently, when they are called upon to work to their full 
 capacity, they are made lame and sdre for a few days, or until 
 they can become accustomed to the increased demands made 
 upon them. Under ordinary circumstances this muscle soreness, 
 though sometimes a little painful and unpleasant, is perfectly 
 harmless, and soon passes away under the influences of the same 
 exercises that caused it. If the person tested has not been 
 accustomed to take any kind of exercise, or if the exercises of 
 the test are done too rapidly at first, or are too much prolonged, 
 or if the person perspires freely and then fails to rub down or 
 take a cool bath immediately after the exercise, the results that 
 follow may be rather unpleasant. 
 
24 
 
 the weight lifted by the height hfted in each exercise, as 
 described in the method of computing the test, and di\dde 
 the product by twelve. This will give one's personal factor for 
 each exercise, which will vary very little from day to day, and 
 which therefore may be entered as a constant for daily use. 
 Keep account of the number of times you do each exercise from 
 day to day, and multiply this number into yowx personal factor 
 for each exercise. The result will be the number of foot-pounds 
 of work done, as previously described. If you do not care to 
 watch your progress too closely, a monthly account may be kept 
 another way, as shown on page 30. This may be computed 
 at the first of each month, after giving yourself a trial test. In 
 this way your progress may be noted from month to month, 
 and your substantial gains in physical efficiency recorded. The 
 monotony of the test exercises may be varied by doing many 
 other exercises which tend to develop the same muscles in a 
 little different way. By beginning such a course cautiously, 
 progressing slowly, and keeping at it persistently for six months, 
 the progress that may be made in physical vigor and efficiency 
 is simply surprising. As it is the intention of the author to 
 supplement this pamphlet by a handbook of developing exer- 
 cises, no attempt will be made at this time to give detailed 
 instruction upon that important subject. 
 
 The Use of the Test in Schools and Colleges. 
 
 In order to make the test applicable to the needs of schools 
 and colleges, some such scheme as the following is advisable : 
 Every applicant for a position on a school or college athletic 
 
23 
 
 A cold, lameness in the back and limbs, stiffness in the joints, 
 etc., are likely to be the uncomfortable reminders of the lack of 
 a little precaution in beginning a course of otherwise healthful 
 exercises. Nearly all the muscle soreness that usually accom- 
 panies a new exercise may be avoided if in starting one will 
 but take the precaution to begin slowly, doing only a few exer- 
 cises at one time, and gradually increasing the number from 
 day to day, or from week to week, as the condition may require. 
 A course of preliminary exercising or training for a few weeks or 
 months should always be taken when a test of one's full powers 
 of speed, strength ^nd endurance is anticipated, and a hard test 
 should always be followed by a warm tub bath the evening of the 
 day it is taken. 
 
 The Test as an Exercise. 
 
 One of the most attractive features about the Universal test 
 is that it consists of a series of exercises that may be practiced 
 themselves as a method of physical training or as a means of 
 physical development. Where one desires to pursue such a 
 course, it is advisable, after taking a little preparatory exercise, 
 to give oneself a preliminary test, according to the method 
 described. The result of this test will form a basis, or serve 
 as a starting-point from which to measure one's gain in speed, 
 strength and physical efficiency. After making a note of the 
 first test, as reckoned in foot-pounds, a very good way to 
 maintain the interest is to keep a daily account of the work 
 actually done and the time taken to do it. This may easily 
 be done by first determining one's personal factor for 
 each of the six exercises described. To do this, multiply 
 
25 
 
 team should have a careful physical examination or inspec- 
 tion. This is necessary, not only to protect the weak against 
 injury from athletics, but also to protect athletics from injury 
 through the feebleness of the weak. Athletics are intended to 
 give added strength to the strong, not to increase the debility 
 of the weak and infirm. In order that a schoolboy or student 
 may be permitted to engage in athletic contests, he should not 
 only show an absence of all negative signs why he should not 
 be allowed to compete, but he should also be expected to show 
 certain positive signs why he should. The prohibitive signs 
 should be organic disease, or physical or constitutional defects. 
 The positive signs should be perfection of structure and har- 
 mony of function, supplemented by such an exhibition of nerve 
 force and physical ability as may be brought out in the test for 
 strength, speed and endurance. As the results of the test may 
 be expressed quantitatively or numerically, as has been shown, it 
 can be graded to meet the requirements of the different classes 
 of athletes. For instance, those who aspire to row in a Univer- 
 sity boat race, or to play on the University football team, or to 
 throw weights, or to engage in a boxing or wrestling contest, 
 must be expected to make a higher test numerically than the 
 aspirants for positions on a school or class team, or than those 
 who desire to compete in baseball, cricket, tennis, and the 
 various forms of running events in track athletics. 
 
 The requirements of the new test at Harvard University are 
 as follows: 
 
 All students of Harvard University desiring to enter as com- 
 petitors in athletic contests, are required to give evidence of 
 their physical efficiency by making the following tests of speed, 
 
26 
 
 strength and endurance, in addition to the regular physical 
 examinations : 
 
 Candidates for the University crew and football team, and 
 weight throwers, are expected to make a total test of 80,000 
 foot-pounds. 
 
 Candidates for the University baseball nine, class crews and 
 football teams, gymnastic, wrestling and sparring contests, 
 70,000 foot-pounds. 
 
 Candidates for the class baseball nines. Lacrosse, cricket, 
 hockey, basket-ball and fencing teams, track and field events, 
 60,000 foot-pounds. 
 
 Holders of scholarships are expected to make a total test of 
 50,000 foot-pounds. 
 
 Distribution of Groups in Thousands of Foot-pounds. 
 ^ = 1 40 to I 5 o E = 90 to 1 00 J = 40 to 50 
 
 A= 130 to 140 F=8oto 90 K= 30 to 40 
 
 B= 120 to 130 G= 70 to 80 L= 20 to 30 
 
 C= 1 10 to 120 H = 60 to 70 M= 10 to 20 
 D= 100 to no 1=50 to 60 N^ otoio 
 
 By reference to the above table of groups it will be seen 
 that candidates for the University crews and football teams 
 must get into or above group F. Candidates for class crews, 
 football teams, etc., must get into or above group G. 
 
 The average student's test will entitle him to a place in 
 group I, whereas strong men and those of exceptional athletic 
 ability will range upward in their classification through the 
 groups D, C, B, A, etc. To get a place in the star group, one 
 must make a total of at least 140,000 foot-pK)unds. This is 
 equivalent to the amount of work required to row an oar in an 
 
2^ 
 
 or cases such as are used for card catalogues. These cases 
 should be kept at the office of the director of the gymnasium, 
 or of the principal of the school, or in some room where they 
 may be open to inspection by the pupils of the school or 
 college. The test cards should be arranged after every exami- 
 nation, and kept strictly up to date. As a stimulus to greater 
 interest, prizes might be offered annually to the first, second 
 and third pupils on the list, and honorable mention might be 
 made of the first ten, twenty-five or fifty, according to the size 
 of the school or college. 
 
 In some thirty years I have not found a better way of supple- 
 menting the work of the gymnasium and athletic field, and of 
 awakening a broad, general interest in physical training among 
 all classes of students, than the scheme just described. I am 
 pleased to recommend it to the attention of the authorities of 
 schools and colleges for both sexes, who are interested in the 
 physical welfare of the young. 
 
27 
 
 eight-oared racing shell at the rate of thirty-two strokes a minute 
 for half an hour. 
 
 This method of grouping the results of the tests will furnish 
 a ready means of classifying other pupils who are not athletes, 
 according to their physical efficiency. As the number of ath- 
 letic teams is necessarily limited, and the number, therefore, 
 who can engage in athletic contests is very small in proportion 
 to the whole student population, the opportunity to compare 
 one's strength, speed, endurance, etc., by the same tests as the 
 athletes have been required to make, is readily appreciated. 
 If one who has not been fortunate enough to make an 
 athletic team through lack of ability in some other direction 
 does equal the required test in physical efficiency, the knowledge 
 of this fact often serves as a balm for his disappointment. 
 In fact, it may be considered, with a good deal of assurance, 
 as an excellent means of making the athletic attainments of 
 the few contribute to the physical welfare of the many. From 
 the arrangement of men in groups according to the results of 
 their tests, a man is able not only to compete with his own 
 record from week to week and from month to month, but also 
 to compete with his group. In this way a man who is able to 
 make only a fairly good test, recognizes that he is not thoroughly 
 outclassed ; he may even be at the head of his group. In order 
 to create and keep up a personal interest, each pupil examined 
 should be furnished with a test card, on which there is a copy 
 of his record and an indication of the group to which the 
 results of his tests assign him. A record of each pupil's test 
 should also be copied on tabulating cards, which should be 
 arranged in groups in order of superiority and placed in drawers 
 
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Timetable for Tests and Exercises. 
 
I kk^ 
 
 Explanation of Timetable Chart. 
 
 In keeping account of the work done and progress made in a 
 schedule of exercises, the Timetable for Tests and Exercises 
 may be used with great interest and convenience. 
 
 The figures at the top of the table refer to the number of 
 weeks in the course, and the intervening lines indicate the days 
 of the week. 
 
 The figures at the right and left of the table may be used to 
 indicate the number of times each exercise is done from day 
 to day, the number of thousand foot-pounds attained in the test 
 for physical efficiency, or the rate per minute of doing the 
 different exercises. 
 
 In using the table, follow the rate and times for each of the 
 prescribed exercises, as indicated by the curved lines on the table, 
 or chart. 
 
 To indicate the gain in physical efficiency, make a dot on the 
 chart the first day the test is taken, at the number of thousand 
 foot-pounds attained ; then make another dot, a week later, of 
 the number of foot-pounds attained, and so on, from week to 
 week or month to month. Connect the dots with a line, which 
 will plainly indicate the progress made.