Controlled Exercise for Physical Fitness (1962)
Title: “Controlled Exercise for Physical Fitness”
Author: J. R. FEEBLER
Publisher: CHARLES C THOMAS • Springfield • Illinois
Year of Publication: 1962
Pages: ~204
LOC Catalog Entry: http://lccn.loc.gov/62020588
Copyright Status: Public Domain in the United States and countries following the rule of the shorter term
FOREWORD:
“IN 1930 A NUMBER of the members of the Multnomah Athletic Club in Portland began to actively discuss ways and means of establishing a long-range body-building program. The chief reason for this decision was to provide a well-supervised form of exercises, organized in such a manner that the large number of business and professional men who belonged to the club and who could go to the club only for a limited time or at odd hours, could receive individual help in improving their physical fitness.
I was privileged to become chairman of the project and, after completing the usual preliminaries necessary to initiate such a program, our greatest concern was to obtain the services of a properly motivated, well-qualified young man to supervise this activity. We were fortunate to find such a person in Jack Peebler. We were able to persuade him to accept this position, and a program was developed around Jack’s ability and drive that became the most effective and popular physical fitness activity in the club.
This was the beginning of a friendship which has existed since 1930. After Jack left the club he ventured into private business. Wherever he has established a body-building club he has been successful. Wherever he has worked he has been admired and respected. He has sound knowledge of the mechanics of body building, and if any questions ever existed regarding possible physical incapacities of a client, he has always sought proper consultation and advice.
Through the years I have known Jack Peebler, the one quality was has been most outstanding has been the consistency with which he has studied the structure and function of the human body as it is related to his chosen work. It is desirable and appropriate that he should record his knowledge and experience in this field and his book, Controlled Exercise for Physical Fitness, serves as an excellent guide to those who are interested, and should interest those who do not pay sufficient attention to exercise.
The most prized possession we have in this life is our own bodies yet how little the average person does to keep that body functioning properly! Young people have a tendency to think they will always be strong. Old people have the feeling it is too late to do anything to become physically fit. And those in between are too frequently preoccupied with business or social activities to take time for consistent exercise. Such thoughts and practices are incorrect. Physical fitness is important to everyone. When people are physically fit they look better, feel better, work better, sleep better, think more clearly and resist disease and tension more easily.
As you read Jack Peebler’s book, I know you will be impressed as I was with his simplified guidelines for fitness. People in all walks of life and at all ages have benefited by his suggestions and have found that it is better to find time to exercise and stay well— than take time to be ill.”
D.W.E.BAIRD,M.D.
TABLE OF CONTENTS:
Foreword vii
Preface ix
1. WHAT IS PHYSICAL FITNESS? 3
2. FIT FOR WHAT? 6
3. How FIT ARE WE? 9
The Kraus-Weber Test 14
Directions for Recording and Scoring the Tests 23
4. PUBLIC ATTITUDE TOWARD FITNESS 38
5. BASIC REQUIREMENTS FOR PHYSICAL FITNESS 42
6. SPORTS, GAMES, RECREATION AND FITNESS 49
7. PROGRESSIVE RESISTANCE EXERCISE 58
8. EQUIPMENT 62
9. WHAT RESULTS CAN BE EXPECTED? 66
10. PROGRESSIVE RESISTANCE EXERCISE WITH ADJUSTABLE WEIGHTS 71
Exercises for the Chest 74
Exercises for the Abdomen 83
Inclined Board Exercises 97
Exercises for the Lower Back 104
Exercises for the Legs and Hips 109
Exercises for the Upper Back 116
Neck Exercises 119
Arm and Shoulder Exercises 123
Exercises for the Feet 132
The Toe Spreading Exercise 134
11. PLANNED PROGRESSION 136
Alternate Programs 141
Suggested Chart for Exercise Programs 145
Taking Measurements 147
12. CORRECTIVE EXERCISE 151
Flat Chest or “Funnel Chest’ 151
Round Shoulders 152
Spinal Curvatures 153
Protruding Lower Abdomen 156
Bow Legs and Knock Knees 156
Flat Feet 157
Short Heel Cord 158
Hernia 158
Low Back Problems 159
Exercise and the Heart 167
13. CASE HISTORIES 171
14. PROGRESSIVE RESISTANCE EXERCISE IN SCHOOLS 179
15. CONCLUSION 182
Index 185
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