CHEST WEIGHT EXERCISES NARRAGAflfSBTT MACHINE CO. GYMNASIUM OUTFITTERS, Providence, R. U U. S. A. 2 CHEST WEIGHT EXERCISES From the Department of Hygiene of the College of the City of New York ILLUSTRATED Price 25* Cents PUBLISHED BY NARRAGANSETT MACHINE COMPANY, Providence, R. I„ U, S, A. 4 V Op* COPYRIGHT NARRAGANSETT MACHINE CO. 1914 ■4CT 30 1914 C. A. HACOSON, INC.. TAUNTON, MASS ©CI.A386896 FOREWORD GOOD health is one of the most impor- tant things in this world. This is true because the best success of. every human enter- prise depends upon the good health — the physi- ological efficiency-with which that enterprise is supported. Physical exercise is one of our most impor- tant health habits. No plan of personal health control can succeed unless it makes provision for adequate exercise. But it must not be for- gotten that the quality of health depends on other factors in addition to exercise. "The well-planned policy of personal health control teaches men to eat properly, to drink properly, to breathe properly, to take proper care of the excretions and wastes, to exercise wisely, to rest wisely, to keep reasonably clean with reference to disease-breeding organisms and to correct their physical defects. Such governing principles lead to and conserve human health. Failure to respect any one of these principles will Jeopardize the success of the others. No rational scheme should rely upon exercise alone- for health, nor upon any other one procedure or habit. One must respect all of these several requisites in order to work under a wise policy of personal health control. The man who regulates his habits of eating and takes no exercise cannot expect health. The man who exercises properly and eats wisely will fail to secure health if his habits of sleep are bad. On the other hand, a reasonable observance of these several simple hygienic laws cannot fail to secure and conserve health for the average individual. "Such an individual will be possessed of millions of active, healthy cellular structures working for his protection, constructing for him a defensive armamentarium, and ready on demand to respond with a supreme reaction against the invasion of disease."* *Storey, Proceedings, ot Section V, International Congress on Tuberculosis, Washington, D. C, 1908. 3 NARRAGANSETT MACHINE CO. ILLUSTRATED EXERCISES ON THE CHEST WEIGHTS GENERAL DIRECTIONS This series of movements and the accom- panying illustrations are presented for graphic description of various exercises with the Chest Weights. The series contains enough move- ments to make up several complete drills. It also suggests many combinations for addi- tional drills. The illustrations are descriptive not only of exercises on the chest weights but also of exercises with dumb-bells or of exer- cises with no apparatus at all. In assigning chest weight work to weak beginners the milder exercises should be selected and the lighter weights used. The rhythm of movement should be slow and the number of movements limited. With stronger individuals the amount of exercise may be increased. POSITION The heels should be about a foot apart; toes directly forward; feet parallel; arms in side hang; chest up and chin drawn down and back. (See figure 1). EXECUTION Continue each movement for four, eight or sixteen or more counts. Make the count at the end of each movement. The rhythm should be from one to two movements a second. A slower rhythm is often desirable and should be adopted whenever the exercise increases abnormally the heart or breathing rate. Unless otherwise specified the arm movements should be made without bend at the elbow. PROVIDENCE, R. I., U. S. A. % S | FIGURE 1 Facing Machine Arms in Side Hang GROUP 1 Position — Face machine, feet parallel and about twelve inches apart, toes direct forward, arms at sides, thumbs against thighs, chest up, chin drawn back and down, using chest pulleys. NARRAGANSETT MACHINE CO. r a t 1 FIGURE 2 Arms in Front Horizontal EXERCISE 1 Position as in Figure 1 1. Arms from position to front horizontal. (Fig. 2.) 2. Return to position. Repeat. Count at the end of each movement, thus: 'one", "two", "three", "four" and so on. PROVIDENCE. R. I., U. S. A. lL • 2. 3. 4. FIGURE 3 Arms in Side Horizontal EXERCISE 2 Position as in Fig. 1 Arms from position to front horizontal, (Fig. 2). Arms to side horizontal, (Fig. 3). Return to front horizontal. Return to position. Repeat. NARRAGANSETT MACHINE CO. dm ; 1|! FIGURE 4 Arms in Vertical EXERCISE 3 Position as in Figure 1 1. Arms from position through front hori- zontal to vertical, (Fig. 4). 2. Return to position. Repeat. PROVIDENCE, R. I., U. S. A. ' 1 '--:■: FIGURE 5 Composite of Figs. 2, 3 and 4. EXERCISE 4 Position as in Figure 1. 1. Arms from position to front hor'l. 2. Arms to side horizontal. (Fig. 3). 3. Arms to front horizontal. 4. Arms to vertical. (Fig. 4). 5. ' Return to front horizontal. 6. Arms to side horizontal. 7. Arms to front horizontal. 8. Arms to position. Repeat. (Fig. 2). NARRAGANSETT MACHINE CO. FIGURE 6 Right Arm in Vertical, Left in Side Hang EXERCISE 5 Position as in Figure 1 Right arm from position to vertical (Fig. 6). Alternate left to vertical and right to posi- tion (on same count). Repeat. 10 PROVIDENCE, R. !., U. S. A. ■^Swk II JH m FIGURE 7 Arms Flexed from Front Horizontal to Shoulders EXERCISE 6 Position as in Figure 1 1. Arms from position to front horizontal, 2. Flex to shoulders (Fig. 7). 3'. Extend to front horizontal. 4. Arms to position. Repeat. ll NARRAGANSETT MACHINE CO. FIGURE 8 Arms in Right Horizontal EXERCISE 7 Position as in Figure 1 Arms from position to front horizontal. To right side horizontal, (Fig. 8), Left arm "flexed" across Chest. Return to front horizontal. To position. Repeat. EXERCISE 8 Repeat No. 7, arms to left side horizontal. EXERCISE 9 Alternate Exercises No. 7 and No. 8. 12 PROVIDENCE, R. I., U. S. A. FIGURED Arms in Right Side Horizontal, Quarter Turn of Trunk EXERCISE 10 Position as in Figure 1 1. Arms from position to front horizontal. 2. To arms in "right side horizontal" with quarter turn of trunk. 3. Return to front horizontal. 4. Return to position. Repeat. EXERCISE 11 Same as Exercise No. 10 with quarter turn of trunk to left, arms in left "side horizontal". 13 NARRAGANSETT MACHINE CO. I I 1 ■m? FIGURE lO Trunk Bend Forward and Hands Between Ankles EXERCISE 12 Position as in Figure 1 1. Arms from position to front horizontal. 2. Trunk bend forward with forward and down- ward sweep, hands between ankles, (Fig. 10). 3. Straighten trunk, arms in "side horizontal". 4. Return to position, "or arms in side hang". Repeat. 14 PROVIDENCE. R. I., U. S. A. EXERCISE 13 Position as in Figure 1 1. Arms from position to vertical. 2. Body bend forward bring hands between ankles, (Fig. 10). 3. Straighten body, arms to vertical. 4. Return to position. Repeat. EXERCISE 14 Position as in Figure 1 1. From position bring hands between ankles, (See Fig. 10). 2. Through front horizontal, (Fig. 2), to side horizontal, (Fig. 3). 3. Return through front horizontal to ankles. 4. Repeat. EXERCISE 15 Position as in Figure 1 1. From position bring hands between ankles. 2. Through front horizontal to right "side hori- zontal" with quarter turn of trunk to right, (Fig. 9). 3. Return through front horizontal bring hands between ankles. 4. Same as 2. Repeat. EXERCISE 16 Same as Exercise No. 15 with turn to the left. 15 NARRAGANSETT MACHINE CO. I $ wk Jn ^ *£ J.' FIGURE 11 Body Bend Forward with Hands Outside of Right Ankle EXERCISE 17 Position as in Figure 1 Exercises 12, 13, 14, 15 and 16 may be varied by bringing the hands outside the right ankle as in Fig. 11. EXERCISE 18 Movements in Exercise 17 above may be varied by bringing the hands outside the left ankle, and then by alternating. 16 PROVIDENCE, R. I., U. S. A. FIGURE 12 Lunge to Right, Hands to Floor. EXERCISE 19 Position as in Figure 1 1. Arms from position to vertical. 2. Lunge to right with hands to floor beyond right foot. (See Fig. 12). 3. Return arms to vertical. 4.' And to position. EXERCISE 20 This exercise may be varied by lunging to the left side, and also by alternating first to the right and then to the left. 17 NARRAGANSETT MACHINE CO. FIGURE 13 Lunge to Right Side, Arms in Side Horizontal. EXERCISE 21 Position as in Figure 1 1. Arms from position to front horizontal. 2. Lunge right side with arms in side horizon- tal. (See Fig. 13). 3. Return to front horizontal. 4. And to position. EXERCISE 22 The last exercise may be varied by lunging to the left and also by alternating the lunges. 18 PROVIDENCE, R. I., U. S. A. FIGURE 14 Lunge to Right Side, Arms to Vertical. EXERCISE 23 Position as in Figure 1 1. From position bring arms to vertical, lunging to the right side. (See Fig. 14). 2. Return to position. Repeat. EXERCISE 24 Exercise 23 may be varied with lunges to the left and with alternation. 19 NARRAGANSETT MACHINE CO. EXERCISE 25 Position as in Figure 1 1. From position hands to ankles. (Fig. 10). 2. Lunge to right side bringing arms to verti- cal. (Fig. 14). 3. Return, bringing hands to ankles. Repeat. EXERCISE 26 Exercise 25 may be varied with lunges to the left and with alternation. 20 PROVIDENCE. R. * FIGURE 15 Lunge to the Right with One-Quarter Turn of the Body to the Right, Arms in Right Side Horizontal. EXERCISE 27 Position as in Figure 1 1. From position bring arms to extreme "right side horizontal" lunging to the right with one-quarter turn of the body to the right. (See Fig. 15). 2. Return. Repeat. 21 NARRAGANSETT MACHINE CO. EXERCISE 28 Repeat Ex. 27 on the left. EXERCISE 29 Variations in 27 and 28 may be secured by introducing other postions of the arms "between lunges. PROVIDENCE, R. I., U. S. A. I FIGURE 16 Right side to machine, GROUP II Position — right side to machine, (Fig. 16), using chest pulleys. 23 NARRAGANSETT MACHINE CO. '¥:■ i y FIGURE 17 Arms in "Right Side Horizontal." Right Side to Machine. EXERCISE 30 Position as in Figure 16 1. From position to right side horizontal. (See Fig. 17). 2. Return to position. 24 PROVIDENCE. R. I., U. S. A. t IL-Ild FIGURE 18 Arms in Front Horizontal. EXERCISE 31 Position as in Figure 16 1. From position to right side horizontal. 2.. To front horizontal. (See Fig. 18). 3. Right side horizontal. 4. Position. 25 NARRAGANSETT MACHINE CO. - \ ' U i||p F FIGURE 19 Arms in "Left Side Horizontal," Right Side to Machine. EXERCISE 32 Position as in Figure 16 1. From position to right side horizontal. 2. Through front horizontal to left side hori- zontal. (See Fig. 19). 3. Front horizontal. 4. To position. 26 PROVIDENCE. R. I., U. S. A. *' FIGURE 20 Right Arm Flexed to Shoulder, Right Side to Machine. EXERCISE 33 Position as in Figure 16 1. Right arm flex from position to shoulder. 2. Return. (See Fig. 20). 27 NARRAGANSETT MACHINE CO. jA i i FIGURE 21 Arms in Vertical, Right Side to Machine. EXERCISE 34 Position as in Figure 16 1. From position through "right side hori- zontal" to vertical. 2. Return. (See Fig. 21). EXERCISE 35 Exercises 30, 31, 32, 33 and 34 may be repeated with the left side to the machine. 28 PROVIDENCE R. I., U. S. A. ■ y K\ \ *«# I - _ . ! FIGURE 22 Back to the Machine. Arms at Rest in Side Hang. GROUP III Position — with back to the machine, arms at rest in side hang (Fig. 22), using chest in pulleys. 29 NARRAGANSETT MACHINE CO. FIGURE 23 Arms in Front Horizontal. EXERCISE 36 Position as in Figure 22 1. Arms from position to front horizontal (See Fig. 23). 2. Return. 30 PROVIDENCE. R. I., U. S. A. FIGURE 24 Arms in Side Horizontal. EXERCISE 37 Position as in Figure 22 1. Arms from position to front horizontal. 2. To side horizontal (See Fig. 24). 3. Front horizontal. 4. Position. 31 NARRAGANSETT MACHINE CO. FIGURE 25 Arms in Vertical. EXERCISE 38 Position as in Figure 22 1. Arms from position through front hori- zontal to vertical. (See Fig. 25). 2. Return. 32 PROVIDENCE. R. I., U. S. A. I \ M / FIGURE 26 Alternate Right and Left Arms to Vertical. EXERCISE 39 Position as in Figure 22 1. Alternate right and left arms to vertical passing in front horizontal. (See Fig. 26) NARRAGANSETT MACHINE CO. FIGURE 27 Arms Flexed to Shoulders. EXERCISE 40 Position as in Figure 22 1. From position through front horizontals, flex to shoulders. (See Fig. 27). 2. Return. 34 PROVIDENCE. R. I., U. S. A. ^ FIGURE 28 Right side to Machine, Left Pulley Rope Behind. GROUP IV Position — Right side to machine, left pulley rope behind(Fig. 28), using chest pulleys. 35 NARRAGANSETT MACHINE CO. FIGURE 29 Arms in "Left Side Horizontal." EXERCISE 41 Position as in Figure 28 1. From position to "left side horizontal' (See Fig. 29). (Right elbow bent). 2. Return. 36 PROVIDENCE, R. I.. U.5S. A. FIGURE 30 Arms in Vertical. EXERCISE 42 Position as in Figure 28 1. From position through left side horizontal to vertical. (See Fig. 30). 2. Return. 37 NARRAGANSETT MACHINE CO. .'7 I I L..." _. FIGURE 31 Arms Flexed to Shoulders. EXERCISE 43 Position as in Figure 28 1. From position to left side horizontal. 2. Flex to shoulders. (See Fig. 31). 3. Return to side horizontal. 4. To position. PROVIDENCE, R. I.. U. S. A. FIGURE 32 Right Arm to Right Side Horizontal. EXERCISE 44 Position as in Figure 28 1. Right arm from position to right side horizontal (See Fig. 32). 2. Return. 39 NARRAGANSETT MACHINE CO. FIGURE 33 Right Arm in Vertical. EXERCISE 45 Position as in Figure 28 1. Right arm from position through right side horizontal to vertical (See Fig. 33). 2. Return. 40 PROVIDENCE, R. I., U. S. A. FIGURE 34 Right Arm in Front Horizontal. EXERCISE 46 Position as in Figure 28 1. Right arm from position to right side horizontal. 2. To front horizontal. (See Fig. 34). 3. Return to right side horizontal. 4. To position. Repeat left side to machine. 41 NARRAGANSETT MACHINE CO. u PROVIDENCE, R. ^Ifip** m ~ ■■: J % ; FIGURE 35 Position, Face Machine, Arms at Rest. GROUP V Position — Face machine, arms in rest at side hang (Fig. 35), using overhead pulleys. • Note: This use of the chest weights is well suited to slow movements accompanied by deep breathing. 43 NARRAGANSETT MACHINE CO. i !%' FIGURE 36 Arms in Side Horizontal. EXERCISE 47 Position as in Figure 35 1. Arms from position to side horizontal. (See Fig. 36). 2. Return. 44 PROVIDENCE, R. I., U. S. A. EXERCISE 48 Position as in Figure 35 1. Arms from position to front horizontal. 2. Return. EXERCISE 49 Position as in Figure 35 1. Arms through front horizontal to vertical. 2. Return to position. EXERCISE 50 Position as in Figure 35 1. Arms through side horizontal to vertical. 2. Return. EXERCISE 51 Position as in Figure 35 1. From position bring hands between ankles. 2. Through front horizontal to vertical. 3. Return bringing hands between ankles. EXERCISE 52 Same as Exercise 51 through side horizontals to vertical and return. EXERCISE 53 Position as in Figure 35 with arms in vertical. 1. Arms to front horizontal. 2. Return to vertical. EXERCISE 54 Position as in Figure 35 with arms in vertical. 1. Arms to side horizontal. 2. Return to vertical. 45 NARRAGANSETT MACHINE CO. Apparatus for these Exercises will be found on Pages 95 to 112. Terms and discounts will be given on application. NARRAGANSETT MACHINE CO. Providence, R. I., U. S. A. GYMNASIUM OUTFITTERS. PROVIDENCE, R. I., U. S. A. *z FIGURE 37 Face Machine, Arms in Rest at Side Hang. GROUP VI Position — Face machine, arms in rest at side hang (Fig. 37), using floor pulleys. 47 NARRAGANSETT MACHINE CO. f FIGURE 38 Arms in Front Horizontal. EXERCISE 55 Position as in Figure 37 1. From position to front horizontal. (See Fig. 38). 2. Return to position. 48 PROVIDENCE, R. I., U. S, A. : =1 FIGURE 39 Arms in Side Horizontal. EXERCISE 56 Position as in Figure 37 1. From position to side horizontals (See Fig. 39). 2. Return to position. 49 NARRAGANSETT MACHINE CO. M i$0 Ijljj / 111 FIGURE 40 Arms in Vertical. EXERCISE 57 Position as in Figure 37 1. From position through front horizontals to vertical (See Fig. 40). 2. Return to position. EXERCISE 58 Position as in Figure 37 1. From position through side horizontal to vertical. 2. Return. 50 PROVIDENCE, R. I., U. S. A. j^k m FIGURE 41 "Alternate Right and Left Arm to Vertical." EXERCISE 59 Position as in Figure 37 Alternate right and left arms to vertical, passing each other in front horizontal. (See Fig. 41). 51 NARRAGANSETT MACHINE CO, MO ; # ,4r :: ' s S *** ll_ FIGURE 42 Arms Flexed to Shoulders. EXERCISE 60 Position as in Figure 37 1. From position through front horizontals, flex to shoulders. (Elbows high). (See Fig. 42). 2. Return to position. 52 PROVIDENCE, R. I., U. S. A. * FIGURE 43 "From Position, Push Back." EXERCISE 61 Position as in Figure 37 1. From position push back. (See Fig. 43). 2. Return to position. 53 NARRAGANSETT MACHINE CO. I. I ( % FIGURE 44 Hands Between Ankles. EXERCISE 62 Position as in Figure 37 1. From position to front horizontal. 2. Between ankles (See Fig. 44). 3. To front horizontal. 4. To position. Repeat. 54 PROVIDENCE, R. I., U. S. A. If) , J it- FIGURE 45 Arms in Vertical, on Toes. EXERCISE 63 (Step close to Machine). Position as in Figure 37 Bring hands to shoulders. Extend arms to vertical (See Fig. 45). and rise on toes. Flex to shoulders (Bring heels to floor). Return to position. Repeat. 55 NARRAGANSETT MACHINE CO. ■...' S. '.'■':. :... "■:.' . ... .-,;.,, :.:•.:.;. ;5il FIGURE 46 Arms in Right Side Horizontal. EXERCISE 64 Position as in Figure 37 1. To "right side horizontal" (see Fig. 46). 2. Return. Repeat to the left. 56 PROVIDENCE, R. I.. U. S. A. Jll 1 1 ■■■HI . i 1 1 I I 1 1 ll/f *i : ■••.• ,,;.. .;. . . ■ .. . . FIGURE 47 Arms in Right Side Horizontal; Quarter Turn of Body to Right. EXERCISE 65 Position as in Figure 37 1. To "right side horizontal" (quarter turn of body to right). (See Fig. 47). 2. Return. Repeat to the left. NARRAGANSETT MACHINE CO. '!.."; -'K: '■'.' : ':::'s::. Jp FIGURE 48 Lunge to Right. Arms in Side Horizontal. EXERCISE 66 Position as in Figure 37 1. Lunge right, arms to side horizontal. Fig. 48). 2. Return. EXERCISE 67 Position as in Figure 37 Same as Exercise 66 to the left. 58 (See PROVIDENCE, R. I., U. S. A. . A " FIGURE 49 Lunge Right Arm in Vertical. EXERCISE 68 Position as in Figure 37 1. Lunge right, arms to vertical. (See Fig. 49). 2. Return. EXERCISE 69 Position as in Figure 37 Same as Exercise 68 to the left. 59 NARRAGANSETT MACHINE CO. rT Hi .1, 3 *> FIGURE 50 Lunge Right, Hands to Floor Outside Left Foot. EXERCISE 70 Position as in Figure 37 1. Lunge right, hands to floor outside right foot. (See Fig. 50). 2. Return. EXERCISE 71 Position as in Figure 37 Same as Exercise 70 to the left. 60 PROVIDENCE, R. I.. U. S. A. JL, FIGURE 51 Lunge Right, Quarter Body Turn to Right, Arms in Right Horizontal. EXERCISE 72 Position as in Figure 37 Lunge right, quarter turn of body to the right, arms at "right side horizontal." (See Fig. 51). . Return. 61 NARRAGANSETT MACHINE CO. -, H o W £8 u o J3 ° 62 PROVIDENCE, R. I., U. S. A. 4Wk I FIGURE 52 Right Side to Machine. GROUP VII Position — Right side to machine, (Fig. 52), using floor pulleys. NARRAGANSETT MACHINE CO. f '. ; , T btgk ' 180" FIGURE 53 Arms to Right Side Horizontal. EXERCISE 73 Position as in Figure 52 1. Arms to "right side horizontal. Fig. 53). 2. Return. (See 64 PROVIDENCE. R. I.. U. S. A. I * ^0 i ! FIGURE 54 Arms in Left Side Horizontal; Right Elbow Slightly Bent EXERCISE 74 Position as in Figure 52 1. Arms to "left side horizontal." (See Fig. 54). 2. Return. 65 NARRAGANSETT MACHINE CO. L, m m FIGURE 55 Arms in Vertical. EXERCISE 75 Position as in Figure 52 1. Arms through "right side horizontal" to vertical. (Fig. 55). 2. Return. EXERCISE 76 Position as in Figure 52 1. Arms through left side horizontal to vertical. 2. Return. EXERCISE 77 Exercises 73, 74, 75 and 76 may be repeated/with left side to machine. 66 PROVIDENCE, R. I., U. S. A. umm^ H fft /w I Pl#| ■ i IS FIGURE 56 Back to Machine. GROUP VIII Position — Back to machine, (Fig. 56), using floor pulleys. 67 NARRAGANSETT MACHINE CO. I I c p U. FIGURE 57 Arms in Front Horizontal. EXERCISE 78 Position as in Figure 56 1. Arms to front horizontal. (See Fig. 57). 2. Return. 68 PROVIDENCE. R. I., U. S. A. FIGURE 58 Arms in Side Horizontal. L:. I EXERCISE 79 Position as in Figure 56 1. Arms to side horizontal. (See Fig. 58). 2. Return. NARRAGANSETT MACHINE CO. The Seventy-nine Cuts illustrating these Exercises grouped on a Chart, (24 x 36) will be sent in a roll for 15 cents to cover cost of mailing. NARRAGANSETT MACHINE CO. Providence, R. I., U. S. A. GYMNASIUM OUTFITTERS. PROVIDENCE, R. I.. U. S. A. FIGURE 59 Lying on Floor, Feet to Machine GROUP IX Position — Lying on back, feet close^to ma- chine. (Fig. 59) using floor pulleys. Note: These movements are used to advan- tage with deep breathing exercises. 71 NARRAGANSETT MACHINE CO. I n ^ ^ FIGURE 60 Arms in "Front Horizontal." EXERCISE 80 Position as in Figure 59 1. Arms to "front horizontal." (See Fig. 60). 2. Return. 72 PROVIDENCE. R. I.. U. S. A. FIGURE 61 Arms in Side Horizontal. EXERCISE 81 Position as in Figure 59 1. Arms to side horizontal. (See Fig. 61). '2. Return. 73 NARRAGANSETT MACHINE CO. ^^5% FIGURE 62 Arms in Vertical. EXERCISE 82 Position as in Figure 59 Arms through side horizontal to "vertical.' (Fig. 62). Return. EXERCISE 83 Position as in Figure 59 Arms through"front horizontal" to'vertical" Return, 74 PROVIDENCE, R. I., U. S. A. FIGURE 63 Arms Flexed to Shoulders. EXERCISE 84 Position as in Figure 59 1. Flex to shoulders. (See Fig. 63). 2. Return. 75 NARRAGANSETT MACHINE CO. 76 PROVIDENCE, R. I.. U. S. A. FIGURE 64 Position, Lying on Back, Feet to Machine. Arms in "Side Horizontal". GROUP X Position — Lying on back, feet to machine, as in Fig. 59, but farther from the machine. (Fig. 64.) Note: The following movements are for the exercise principally of the abdominal muscles. NARRAGANSETT MACHINE CO. h> FIGURE 65 Right Knee Flexed. EXERCISE 85 Position as in Figure 64 1. Flex right knee, bring right heel to buttock. (Fig. 65). 2. Return. EXERCISE 86 Same as Exercise 85 with left leg. 78 PROVIDENCE, R. I., U. S. A. FIGURE 66 Both Knees Flexed EXERCISE 87 Position as in Figure 64 1. Flex both knees, bringing heels to buttocks. (Fig. 66). 2. Return. 79 NARRAGANSETT MACHINE CO. V ill! .. ,,r/i:B FIGURE 67 Heels Raised from Floor. EXERCISE 88 Position as in Figure 64 1. Raise heels from floor. (See Fig. 67). 2. Return. Keep knees straight, legs close together and toes pointed forward. PROVIDENCE, R. I., U. S. A. S& e^^^ FIGURE 68 Right Leg in "Front Horizontal". EXERCISE 89 Position as in Figure 64 1. Raise right leg to "front horizontal. (Fig. 68). 2. Return. EXERCISE 90 Repeat Exercise 89 with left leg. EXERCISE 91 Exercises 89 and 90 may be alternated. 81 NARRAGANSETT MACHINE CO. FIGURE 69 Both Legs in "Front Horizontal." EXERCISE 92 Position as in Figure 64 1. Raise both legs to "front horizontal. (Fig. 69). 2. Return. 82 PROVIDENCE. R. I., U. S. A. ,«:>' FIGURE 70 Leg Spread from "Front Horizontal. EXERCISE 93 Position as in Figure 64 1. Raise both legs to "front horizontal' (Fig. 69). 2. Spread. (Fig. 70). 3. Front horizontal. 4. Return to position. EXERCISE 94 Position as in Figure 64 Raise and abduct right leg. NARRAGANSETT MACHINE CO. FIGURE 71 Both Legs Raised and Spread (Abducted). EXERCISE 95 Position as in Figure 64 1. Abduct (spread) both legs. (Fig. 71). 2. Return. EXERCISE 96 The movements described in Exercises 94, and 95 may be performed more easily if the legs are brought to the floor at the end of the spread. 84 PROVIDENCE, R. I., U. S. A. FIGURE 72 Head and Shoulders Raised from Mat. EXERCISE 97 Position as in Figure 64 Raise head from floor (Fig. 72). Return. 85 NARRAGANSETT MACHINE CO. "1 ^a ^^ ".4g$ W - : FIGURE 73 Arms in Side Horizontal and Trunk in Sitting Position. EXERCISE 98 Position as in Figure 64 1. Bring arms to side horizontal and trunk to sitting position. (Fig. 73). 2. Return to position. 8C PROVIDENCE, R. I., U. S. A. FIGURE 74 Arms to Vertical and Trunk in Sitting Position. EXERCISE 99 Position as in Figure 64 1. Bring arms to vertical and trunk to sitting position. (Fig. 74). 2. Return to position. NARRAGANSETT MACHINE CO. FIGURE 75 Body Arched on Floor. EXERCISE 100 Arch body on floor. (Fig. 75). Return to position. (A hard exercise for the extensor muscles of the neck, back, buttocks, thighs and legs). PROVIDENCE, R. I., U. S. A. FIGURE 76 Lying on Back, Head to Machine. GROUP XI Position — Lying on back, head to machine. (Fig. 76.) Note: — These movements may be accom- panied by deep breathing exercises. Inhale as the arms leave the side position and exhale on the return. 89 NARRAGANSETT MACHINE CO. FIGURE 77 Arms in 'Front Horizontal. EXERCISE 101 Position as in Figure 76 1. Arms to front horizontal (Fig. 77). 2. Return. 90 PROVIDENCE. R. I., U. S. A. FIGURE 78 Arms in Side Horizontal. EXERCISE 102 Position as in Figure 76 1. Arms to "side horizontal." (See Fig. 78). 2. Return. 91 NARRAGANSETT MACHINE CO. FIGURE 79 Arms in 'Vertical. EXERCISE 103 Position as in Figure 76 1. Arms through side horizontal to "vertical.' (Fig. 79). 2. Return. EXERCISE 104 Position as in Figure 76 1. Arms through "front horizontal" to "ver- tical." (Fig. 79). 2. Return. 92 PROVIDENCE, R. I., U. S. A. 'PHYSIOLOGICAL EFFECTS OF EXERCISE." (a) An immediate, transient, local increase in the blood supply of the muscle. (b) An immediate, transient, local increase in the lymphatic and venous drainage of the muscle. (c) An immediate and transient increase in the heart rate, blood pressure, and rate of res- piration. (d) An immediate and transient increase in the superficial circulation. (e) A later, more lasting increase in the size, strength, and functional endurance of the exer- cised muscle. (/) A later, more lasting decrease in the length of the exercised muscle. (g) A later, more lasting increase in the size and strength of the tendons, ligaments, sheaths, bones, and joints directly associated in exercise. (/?) A later, more lasting increase in the size and efficiency of the nerve cells in the exercised motor centres. (i) An improvement and perfection of old neuromuscular coordinations. (j) The establishment of new neuromuscular coordination with the possibility of developing new paths for the afferent and efferent nerve impulses. (k) An increase in the size, strength, func- tional endurance, and efficiency of the heart. (/) An improvement in the regulation of the vasomotor balance. (m) An improvement in the blood and lymph circulation. (n) An increase in the strength, endurance, and coordination of the musculature of res- piration. NARRAGANSETT MACHINE CO. (0) An improvement in the depth and rhythm of the thoracic and diaphragmatic movements governing the ventilation of the pulmonary alveoli, and augmenting the speed of the general lymphatic and venous circulation. (p) An improvement in the operation of the heat-regulating mechanisms. (q) A perfection of the mutual neuromuscu- lar coordinations associating cardiac, circula- tory, pulmonary and vasomotor activities. (r) An increase in general katabolic activity. (s) An increased circulation of the products of the chemical activities of all the tissues and organs associated directly and indirectly in physical exercise. (i) A larger hormone effect of these pro- ducts (among them carbon dioxide, acid potas- sium phosphate, sarcolactic acid, ammonia, creatin, and the endogenous purin bases.) (u) An increase in the elimination of carbon dioxide by the lungs; of water and carbon dioxide by the skin; of uric acid and creatin by the urine. (v) A desire for rest after exercise, and a desire for sleep at the end of the day. (w) An improved appetite, better digestion, more food in the blood for the tissues, a greater demand for food by the tissue cells (a benignant circle). (x) An increase in the anabolic activities of all the tissues concerned directly and indirectly in exercise, with, therefore, a general structural and functional benefit. (y) A gain in weight or an increased growth, or both, continuing until the metabolic equili- brium is re-established. (2) A perfection of the physiological effici- ency of the whole organism, with consequently. (a 1 ) A better development of the powers of potential and active immunity. Hare's Modern Treatments, Vol. I, Part II, Chapter two General Exercises. 94 PROVIDENCE, R. I., U. S, A. GYMNASTIC APPARATUS FOR HOME USE On the following pages will be found a selec- tion of Gymnastic Apparatus suitable for Home Use. As this Apparatus is designed and made for gymnasium use, it is substantial, well finished and of the best materials. Any of this apparatus will be furnished direct from the factory. Write for further particulars and discounts. NARRAGANSETT MACHINE CO. PROVIDENCE, R. I., U. S. A. Gymnasium Outfitters. CHEST WEIGHTS The Chest Weights needed for the preceding exercises are as follows: No. 10 Chest Weights for Groups I to IV. No. 260 Intercostal Weight Groups I to V. No. 265 Back and Loin Weight. All except No. V. All of the exercises may be made on the No. 65, No. 269 or the No. 262 Pulley Weights. 95 NARRAGANSETT MACHINE CO. THE STANDARD CHEST WEIGHT SPECIFICATION Hard Wood Wheels with Steel Shaft. Self-Lubricating Noiseless and Interchangeable Bearings. Rods Screwed in Brackets. Baked Japan Finish. Buffers at top of Rods. Hollow Swivel Blocks. Handles with Swivel Joints. Felted Weight Holders. Under-Lift Weights. Grey Braided Cord. Selected Oak Woodwork, Natural Finish. The principal adopted in these Chest Weights enables us to furnish sub- stantial and durable machines at a moderate cost. There are more gymnasiums fitted with this grade than any other. 96 PROVIDENCE, R. I., U. S. A. NO. 10 CHEST WEIGHT. The most popular ma- chine. Thou- sands are in use in gymnasiums, and many in homes. It has the compound rope, which al- lows twice the usual length of movement, and swivel blocks that permit movements in eVery direction It is noiseless and self lubricating. This machine has the under-lift weights. See illustration on page 97. On these the weight can be changed by a touch of the toe, and cannot be taken from the machine or get lost. No. 10 Chest Weight, Standard. Double set of Pulleys, rods, weights, etc. as on page 96 $16.00 97 NARRAGANSETT MACHINE CO. DUPLEX CHEST WEIGHT. pulleys, rods, page 96 The ingen- ious use of both ends of the rope, first introd uced r\ by us, enables ^f us to furnish several com- prehensive and prac- tical Chest Weights. The most desirable forms are listed on this and the following pages; but usually any desirable combination of two or three machines can be made. INTERCOSTAL CHEST WEIGHT No. 260 Duplex Inter- costal Chest Weight, Standard Double set weights, etc., as specified on $26.00 PROVIDENCE. R. I , U. S. A. BACK AND LOIN CHEST WEIGHT One of the most valuable pieces of apparatus in the gymnasium and the best adapted for Home use. The machine used for all of the lie-down exercises. Combined with the No. 260 Intercostal, it is a complete Home Gymnasium. BACK AND LOIN CHEST WEIGHT No. 265 Duplex Back and Loin Chest Weight, Standard. Double set of pulleys, weights, etc., as specified on page 96, $26.00 INTERCOSTAL AND BACK AND LOIN Combination Pulley Weight On this machine a com- bination of Nos. 260 and 265, all the Chest Weight Exercises shown on the preceeding pages can be made. No. 262 Combination Intercostal and Back and Loin Weight, Standard. Double set of Pulleys, weights, etc. as speci- fied on page 96 $30.00 99 No. 265 NARRAGANSETT MACHINE CO. SARGENT COMBINATION PULLEY WEIGHT. This Pulley Weight was designed by Dr. D. A. Sargent, to provide the desirable features of the gymnasium machines, in compact form, for home use. It comprises a chest weight with back board, inter- costal or chest expan- der and developer pulleys, and a rowing weight with sliding seat. No. 65 Pulley Weight, Standard; with chest intercostal, back and loin and rowing pul- leys, folding row-slide etc. $60.00 100 PROVIDENCE, R. I.. U. S. A. TRIPLEX UNDER-LIFT CHEST WEIGHT Patented March 4, 1903. The Triplex Chest Weight is de- signed to economize room. It adds a third handle, or combines the inter- costal, chest and back-and-loin pul- leys in one machine without any ad- justment of ropes, catches, etc., to change from one to the other. The re- sult is obtained in the Triplex with less pulleys, and consequent smooth- er action, than in any other machine.. TRIPLEX CHEST WEIGHT No. 269 "Stand- ard," double set pul- leys, rods, weights etc., as specified on page 96 $36.00 The Triplex re- quires a height of ten feet from the floor to over the top pulley to admit of the intercostal handles being car- ried to the floor, a less height than is possible with any other principle. 101 NARRAGANSETT MACHINE CO. ATTACHMENTS for the handles of any Chest Weights; thus converting them into Neck Machines, high, low and side machines, etc. 1503 1502 No. 1503 Head Gear. A webbing head- strap, attaches to the handle of a chest weight, $ .50 No. 1502 Head Gear.. Two white webbing head straps and a cross bar. The straps are washable, 1 .50 No. 230-3 Shoe. Toe and heel attached, $2.50 230-3 No. 230-4 Foot Strap, $ -i ■■?* 230-7 No. 230-7 Shoe. Central attachment, $2.50 102 PROVIDENCE, R. ROWING CHEST WEIGHT. For class work in gymna- siums and for home use, a machine that will give a wide range of exercise is needed. We have designed the No. 60 Chest Weight for these pur- poses. It is a strong, durable machine, built for gymnasium practice, but equally well adapted for home use. The seat, although desir- able, is not a necessity, and the back-board will be provided without it if desired. The seat is shown, dropped in the upper right hand illustration and raised in the preceding page. It is dropped by pressing a lever back of the board, and latches automatically on being raised. •No. 60 Chest Weight, Stand- ard, with chest, back and loin and rowing pulleys, back board, row-slide and seat. $45.00 No. 61 Chest Weight, Stand- ard, with back-board and row- slide and no seat, $40.00 No. 60-1 Row-Slide only, with seat, 24.00 No. 61-2 Row-Slide only, no seat, 20.00 103 NARRAGANSETT MACHINE CO. HYDRAULIC ROWING MACHINES. In this machine a liquid resistance to rotation offers the closest approximation to actual row- ing yet obtained. The oar turns to allow feathering and is balanced by the bowl. No. 335 Hydraulic Rowing Machine, one oar with sliding seat, $56.00 No. 336 Hydraulic Rowing Machine, two oars with one sliding seat, $100.00 STANDARD MATS The "Standard" Felt Mats are made of two layers of one-inch hair felt, best grade, covered with No. 6 Soft White Duck, with the top side reinforced by burlap. No. 981 "Standard" Mats, 2 inches, 3x5 feet, $9.00 No. 982 "Standard" Mats, 2 inches, 5x 5 feet, 15.00 No. 983 "Standard" Mats, 2 inches, 5x7 feet, 21.00 No. 984 "Standard" Mats. 2 inches, 5x10 feet, 30.00 104 PROVIDENCE, R I., U. S. A. V? "STANDARD" MODEL This model represents the latest development in clubs, i. e., a low weighted, slow swinging club, V* Lb. Clubs, per pair, $0.45 % A Lb. Clubs, per pair, .45 1 Lb. Clubs, per pair, .50 1J/2 Lb. Clubs, per pair, .55 2 Lb. Clubs, per pair, .60 No. 1001 No. 1002 No. 1003 No. 1005 No. 1007 ANDERSON MODEL. A popular club for class work and exhibi- tions. Made of white wood to secure bulk and lightness. The Men's Model weighs about twenty-four ounces and the Ladies' Model fourteen ounces. No. 1051 Men's Model, ebonized, No. 1052 Men's Model, natural finish, No. 1053 Ladies' Model, ebonized No. 1054 Ladies' Model, natural finish, 105 $1.50 1.00 1.25 .80 NARRAGANSETT MACHINE CO. No. 1076 No. 1077 No. 1079 No. 1078 No. 1076 EXHIBITION MODEL. These clubs are a good form for fancy swinging, and are well adapted for prizes or presentations. No. 1076 Exhibition Model, plain, $2.60 No. 1077 Exhibition Model, ornamented, 6.00 No. 1078 Exhibition Model, ornamented, 7.00 No. 1079 Exhibition Model, ornamented, 8.00 All ebonized, (black) finish. CHAUTAUQUA MODEL. This is a hollow light club, nine to ten ounces, with the weight low, making it swing slowly. All ebonized (black) finish. The oval base does not catch on clothing, and is a decided novelty in appearance. This club is a favorite for fancy swinging, and may be ornamented same as No. 1076, at the same advance in prices. No. 1073 Flat Base, per pair, $2.00 No. 1074 Oval Base, per pair, 2.00 106 PROVIDENCE. R. I., U. S. A. "STANDARD" MODEL DUMB BELLS The "Standard" Dumb Bells have been carefully designed to meet the requirements of gymnasium exercise. No. 1102 Weight V 2 pound, per pair, $0.40 No. 1103 Weight % pound, per pair, .45 i. 1104 Weight 1 pound, per pair, .50 i. 1106 Weight 13 4 pounds, per pair, .55 i. 1108 Weight 2 pounds, per pair, .65 WOOD HANDLE IRON DUMB BELLS. A popular style of bell on account of the wood handles which do not chill or soil the hands, and the compact weight which gives an 'energetic action possessed by no other bells. The three-quarter pound bell (see illustration) was especially designed for school use. It is a light, snappy bell, much liked by little ones. No. 1170 Weight M pounds, per pair, No. 1172 Weight 2 pounds, per pair, No. 1173 Weight 3 pounds, per pair, No. 1174 Weight 4 pounds, per pair, $0.60 .80 1.00 1.20 <*?S§gSSS&i> e**>os*&®## q@ ®=0 Co eoe=oc*j •o IRON DUMB BELLS Plain cast iron dumb-bells, finely japanned, correct forms. No. 1151 Iron Dumb-Bells, 1 pound, cast hollow, per pair, • $0.24 Iron Dumb-Bells, 2 pounds and upwards, per pound, .08 107 NARRAGANSETT MACHINE CO. ADJUSTABLE BAR-BELL The "Standard" Adjustable Bar-Bell consists of a bar provided with adjustable flanges having latches and end nuts. The adjustable flanges are set for any weight, by dropping the latch into holes in the bar. No. 1268 Adjustable Bar-Bell, weight 120 pounds, $16.00 JAPANNED IRON WANDS. No. 1230 3 feet x y 2 inch. Weight 2 pounds, No. 1231 4 feet x % inch. Weight 4 pounds, No. 1232 4}/2 feetx % inch. Weight 7 pounds, MAPLE WANDS. No. 1211 3 feet x 5 /& inches, per dozen, No. 1211 3 3 /2 feetx % inches, per dozen, No. 1203 4 feet x 1 inch, per dozen, No. 1202 4J^ feetxl inch, per dozen, No. 1206 3 feet x 1 }4 inches, per dozen, $0.35 .44 .64 $1.00 1.60 1.60 1.60 1.60 I;'" ' MEDICINE BALLS A strong leather cover laced over a light sewed cover, as shown in illustra- tion. Wears well. Size given is circumference. No. 1736 30 inch, $4.50 No. 1737 36 inch, 6.00 No. 1738 42 inch, 7.50 No. 1739 48 inch, 9.00 No. 1730-1 Medicine Ball Rack, 1.50 No. 1730-2 Medicine Ball Rack, mounted, 2.00 PROVIDENCE. R. I., U. S. A. DOORWAY HORIZONTAL BAR. A desirable piece of apparatus for every home. Its presence tempts its use and its use helps to keep the spines of school children straight and keep them erect. It may be placed across any door or passage way and is adjustable six inches at a time for two feet. The bar is hickory and the slides oak, all well finished. This bar is also well adapted for holding a child's swing. No. 399 Doorway Bar, $3.00 109 NARRAGANSETT MACHINE CO. SWEDISH HOME OR OFFICE APPARATUS. The outfit shown on the opposite page is patterned after those made in Sweden for Home and Office use. It comprises adjustable Stall Bars, Boom with padded back rest and Bench. The posts are oak; stall bars, maple; boom, pine; and bench, white wood. The posts are 7 ft. 10 in. high, and the width over all, 3 ft. 3 in. on the regular size. Other sizes made to order at full list price. For Medical Gymnasts, Masseurs and all practicing Swedish Medical Gymnastics, it is a complete outfit at a low price. It is easily set up and can be arranged to be taken entirely down by loosening four hand screws. It can also be made to stand independent of the doorway by making the posts to reach from floor to ceiling. The "Extra" style 919-1 has posts of quar- tered oak and a leather covered padded bench. No. 919 Swedish Outfit, $25.00 No. 919-1. Swedish Outfit, Quartered Oak, 35.00 PROVIDENCE, R I.. U. S. A. NARRAGANSETT MACHINE CO. STRIKING BAG DRUMS. These drums are built up solid with maple face and heavy backing, offering a smooth solid surface to the bag. They have bent oak rims and detachable swivels. No. 894S Brack- eted Drums. The simplest form for a vertical wall$20. 00 No. 890S Adjus- table Bracket Drum. Geared ad- justing screw with ball bearing adjusts 18 inches iron work finished in baked japan. $35.00 ■■sys ; '-*W m ' No. 893S Pipe Sus- pension Drum as used under a gallery 3 inch to 5 feet. $20.00 STRIKING BAG A bag for severe general use. No. 97 X Striking Bag, each, $5.00 No. 7 AS Rubber Bladder, each, $1.50 112