A handbook on personal hygiene for high school boys

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A HANDBOOK ON PERSONAL HYGIENE FOR HIGH SCHOOL BOYS

A P ro je c t P r e s e n te d to th e F a c u l t y o f t h e S c h o o l o f E d u c a tio n The U n i v e r s i t y o f S o u th e r n C a l i f o r n i a

In P a r t i a l F u lfillm e n t o f t h e R e q u ire m e n ts f o r th e D eg ree M a s te r o f S c ie n c e i n E d u c a tio n

hy Jam es D. J o h n s to n e A u g u st 1950

UMI Number: EP46386

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T h is p r o je c t report, wri tt en under the direction of the candidate's ad vi ser an d a p p r o v e d by him, has been p res en te d to and ac c e p te d by the F acu lty o f the S c h o o l o f E du c at io n in p a r t i a l fu lf ill m e nt of the requirements f o r the de gre e of M a s t e r of Science in Education.

Adviser

Dean

ii TABLE OF CONTENTS CHAPTER J 1.

PAGE

CONDITION: 1*

HOW TO

REDUCING;

How t o l o s e e x c e s s w e ig h t . . . . .

3.

TONUS;

4.

VITALITY;

How t o i n c r e a s e y o u r e n e rg y • • • •

4

5.

EXERCISE;

How t o g e t a good w o rk o u t . . . . .

5

7.

FOOD:

SKIN:

.................... •

How t o d e v e lo p good m u s c le to n e

BODY POSITION: p o s tu re

.

1

POUNDS;

1.

How t o g a i n w e ig h t

3

. . .

• • • • • • • • • . . • • . • . . . . How t o p l a n a w e l l b a la n c e d d i e t

6

. . .

HOW TO CARE FOR THE S K I N ........................

SHAVING:

2.

TAN:

3.

ACNE:

7

13

How t o rem ove w h is k e r s fro m th e 13

Howt o a v o id h a rm fu l su n b u rn

. . . . . .

14

How t o k ee p y o u r s k i n f r e e fro m .......................

p im p le s 4.

BLEMISHES:

14

How t o c l e a n y o u r s k i n o f b l a c k ­

heads 5.

15

EPIDERMIS:

How t o c a r e f o r e x tr a n e o u s s k i n

g ro w th • • • • 6.

SKIN DISEASE:

HAIR:

4

How t o a c h ie v e b e t t e r

fa c e

3.

1

2.

6.

y 2.

KEEP IN GOOD PHYSICAL SHAPE . .

• • • . .

16

How t o p r e v e n t im p e tig o . . . .

16

HOW TO HAVE NELL GROOMED HAIR . . . . ^ .

1.

GROOMING;

2.

WASH:

3.

SNOW FLAKES:

How t o make y o u r h a i r a t t r a c t i v e

.

20

.

20

How t o shampoo t h e h a i r . • • • • • • • How t o co m b at d a n d r u f f ....................

20 21

iii

CHAPTER 4.

PAGE SCALP INFECTION:

How t o p r e v e n t s c a lp

d is e a s e • 4.

21

ORAL HYGIENE:

HOW TO MAINTAIN AHEALTHY MOUTH

How t o p r o t e c t y o u r t e e t h

.

24

. • • • • •

24

1.

CARE:

2,

BRUSH:

5.

DENTIFRICE:

4.

BRUSHING:

How t o c l e a n t h e t e e t h . . . . . .

26

5.

GINGIVAE:

How t o c a r e f o r t h e gums . . . . .

28

6.

MOUTH INFECTION:

How t o s e l e c t a t o o t h b r u s h . • . • • How t o c h o o s e a t o o t h c l e a n e r

•

EYESIGHT: 1.

28

HOW TO PROTECT YOUR V IS IO N ........................

SAFEGUARDS:

32

How t o p r o t e c t y o u r e y e s a g a i n s t

i n j u r y .................................................................

32

2.

POOR VISION:

How t o overcom e e y e d e f e c t s . .

33

3.

INFLAMMATION:

How t o t r e a t ey e i n f e c t i o n • •

34

4.

FOREIGN PARTICLES: fro m t h e ey e

,5 i

LIGHTING:

How t o rem ove a sp e c k

. . • • • • • • . • . . . . • •

EARS:

34

HOW TO PROTECT YOUR HEARING

1.

INJURY:

2.

INFLAMMATION:

WAX:

.........................

How t o a v o id dam age t o t h e e a r s

. .

38 38

How t o p r e v e n t e a r

in fe c tio n • • • . • • • • • 3.

34

How t o i l l u m i n a t e th e room

p ro p e rly 6.

26

How t o g u a r d a g a i n s t

d i s e a s e s o f th e m o u t h ........................ 5.

25

......................................

39

How t o rem ove f o r e i g n s u b s t a n c e fro m

th e e a r

............................

39

iv CHAPTER 7.

PAGE

FEET:

HOW TO KEEP YOUR FEET IN TOP CONDITION . .

1.

CARE:

How t o p r o t e c t y o u r f e e t

2.

FOOTWEAR:

FOOT INFECTION: fo o t

4. 8.

• • . • • • • • • • • .

FOOT TROUBLE:

CLEANLINESS: 1.

BATH:

2.

PICK UP:

How t o a v o id a t h l e t e * s

How t o t r e a t f a l l e n a r c h e s ,

How t o t a k e a c l e a n s i n g h a t h • •

44 .

• • •

. . . . . . . . . . . . . .

4.

SHOWER BATH: How t o ta k e a sh o w er

How t o r e l a x th r o u g h h a t h i n g

. . .

HOW TO OBTAIN PROPER REST . . . . . . . .

54

2.

ATMOSPHERE:

How t o av.oid In s o m n ia . . . .

55

SLEEPING EQUIPMENT: How t o c h o o s e s l e e p i n g a p p a re l

55

COMFORT: How t o s l e e p i n th e p r o p e r p o s itio n LEISURE:

DISEASE: 1.

54

How t o r e g u l a t e s l e e p i n g room

c o n d i t i o n s ...............................................

10.

50 50

SLEEPLESSNESS:

5.

30

. . . . . .

1.

4.

49

How t o r e c e i v e a l i f t fro m

SOAKING:

3.

45

49

HOWTO BATHE THE BODY.................

3.

SLEEP:

44

• • • • • • » • • • • • • • • • • • • •

h a th in g

9.

43

How t o s e l e c t t h e p r o p e r sh o e s

t h a t y o u s h o u ld w ea r 3«

43

................................. ...........................................

56

HOW TO CONTROL COMMUNICABLE DISEASE . .

59

EXPOSURE:

How t o r e l a x

56

How t o a v o id d i s e a s e • • • • . • •

59

V

CHAPTER

PAGE

2.

TREATMENTS

3.

COMMUNICATION: How t o p r e v e n t t h e s p r e a d o f d is e a s e

11.

Howt o c a r e f o r t h e s i c k • • . • •

•

MEDICAL SERVICE:

62 HOW TO OBTAIN OOMPETANT

PROFESSIONAL SERVICE . . . . . .

........................................

1.

PHYSICIANS:

How t o s e l e c t a d o c t o r

2.

DENTAL AID:

How t o c h o o s e a d e n t i s t • •

3.

LOCAL SERVICES: How t o make t h e m o st o f com m unity h e a l t h s e r v i c e s

4.

62

. . . . . . •

67 •

• • • . • • • • • •

PRESCRIPTIONS: How t o s e l e c t p r o p e r m e d ic in e .

BIBLIOGRAPHY

...................................................................

PERSONAL HYGIENE COLLECTION: f o r u s e I n p e r s o n a l h y g ie n e

6?

70

70 7.1 74

A s p e c ia l re s e rv e s h e lf ............................

75

Vi

LIST OP TABLES TABLE

PAGE ..

..............................

1.

HEIGHT AND WEIGHT CHART . .

2.

RECOMMENDEDDAILT SHARES OFSPECIFIC

2

NUTRIENTS ...........................................

. . . . . . . . .

8

3.

SAMPLE MENUOF 2500 CALORIES

. . . . . . . . .

9

4.

CAUSES OF DEATH

60, 6l

5.

PHYSICAL EXAMINATION RECORD..........................................

6 8 , 69

vii PREFACE" " P e r s o n a l H y g ien e i s f a s t beco m in g one o f o u r m o st s e r i o u s p r o b le m s .

T h is was v e r y c l e a r l y shown i n t h e l a s t

w ar w hen some t w e n t y - f i v e p e r c e n t o f t h o s e b r o u g h t up f o r i n d u c t i o n w ere fo u n d u n f i t f o r m i l i t a r y s e r v i c e .

T h ese

f i g u r e s a lo n e a r e n o t t h e r e a l r e a s o n f o r o u r p ro b le m , th o u g h th e y do show t h e c o n d i t i o n o f t h e young men o f t h i s c o u n t r y . T o d ay , i n s t e a d o f h e a l t h y b o d ie s t o f i g h t i n Germany o r J a p a n we n e e d h e a l t h y b o d ie s and m in d s i n o r d e r t o b u i l d o u r hom es, r a i s e o u r f a m i l i e s , an d b r o a d e n o u r A m erican way o f l i f e .

A

w ar in v o lv e s o n ly a s m a ll p e r c e n t a g e o f t h e p e o p le b u t e v e r y ­ one m u st ta k e p a r t i n t h e b u i l d i n g o f o u r homes an d n a t i o n . A h e a l t h y body an d m ind a r e t h e f i r s t r e q u ir e m e n ts f o r a n e n jo y a b le an d f r u i t f u l l i f e .

A g r e a t d e a l o f t h e w ork

n e c e s s a r y f o r h a v in g good p e r s o n a l h y g ie n e d e p e n d s upon y o u a lo n e .

I t i s t r u e t h a t d e n t i s t s , d o c t o r s , an d o t h e r s p e c i a l ­

i s t s a r e n e e d e d , b u t f o r t h e m o st p a r t i t i s a p e r s o n a l o b l i g a t i o n f o r w h ich y o u m u st assu m e t h e r e s p o n s i b i l i t y . The p u r p o s e o f t h i s h an d b o o k i s n o t t o p o i n t o u t t h e d o * s an d don* t s b u t t o p l a c e th e i n f o r m a t i o n b e f o r e y o u i n a way- t h a t w i l l make y o u w an t t o c a r e f o r y o u r t o t a l body p r o ­ cesses.

To r e a d one c h a p t e r an d f o llo w i t b e c a u s e i t i n t e r ­

e s t s y o u an d l e a v e a n o t h e r one o u t b e c a u s e y o u d o n * t t h i n k i t a f f e c t s y o u i s e n t i r e l y w ro n g . h e a l t h w ork t o g e t h e r .

A ll th e v a rio u s p a r ts o f

R e a d in g th e m a t e r i a l i s n o t en o u g h .

viii You m u st r e a d , d i g e s t w h at y o u r e a d , an d th e n p u t i t i n t o p ra c tic e .

Some o f t h e ite m s w i l l n o t f i t y o u r p a r t i c u l a r

c a s e to d a y h u t maybe tom orrow o r n e x t w eek o r e v e n n e x t y e a r y o u w i l l n eed t o p r a c t i c e w h a t y o u h av e l e a r n e d .

S u ch ite m s

a s t h e c a r e o f t h e , s k i n , p r o t e c t i o n o f y o u r e y e s and e a r s , c a r e o f t h e t e e t h , an d good g ro o m in g o f t h e h a i r a r e im m e d ia te p ro b le m s t h a t y o u m u st co p e w i t h e v e ry d a y .

R e g u la t in g y o u r

w e ig h t b e c a u s e y o u a r e o v e r o r u n d e r w e ig h t an d c a r i n g f o r t h e s i c k a r e p ro b le m s w h ich m ig h t n o t a f f e c t y o u now b u t c o u ld b e o f g r e a t im p o r ta n c e i n t h e n e a r f u t u r e . You a r e l i v i n g i n a w o rld to d a y t h a t d e p e n d s u p o n good* h e a lth .

E m p lo y ers w an t and s e l e c t o n ly p e r s o n s i n good

h e a l t h b e c a u s e th e y r e a l i z e t h e im p o r ta n c e o f a so u n d body i n h o ld in g a p o s i t i o n .

P oor h e a lth c u ts i n t o th e s o c ia l l i f e i n

a s e n s e , s i n c e f r i e n d s l i k e a p e r s o n who i s f u l l o f f u n and c a n l i v e n th e p a r t y .

E v en y o u r own r e c r e a t i o n p ro g ra m d e p e n d s

u p o n y o u r h a v in g e x c e l l e n t h e a l t h .

S in c e t h i s i s t h e c a s e

y o u m u st b u i l d up y o u r body an d k eep i t i n to p n o tc h c o n d i t i o n . T h ese p ro b le m s a r e m e an t t o h e lp y o u an d a l s o t o s tim u ­ l a t e y o u i n t o t h i n k i n g o u t y o u r own p ro b le m s o f h y g ie n e .

If

y o u h a v e some p ro b le m t h a t i s n o t i n c l u d e d , t a l k i t o v e r w ith y o u r p a re n ts o r y o u r te a c h e r o r even your f r ie n d s .

I f th e y

d o n * t h a v e t h e a n sw e r t h e n go t o y o u r f a m ily d o c t o r o r d e n tis t.

P e r s o n a l h y g ie n e i s e v e r y o n e 's p ro b le m i f he be

young o r o l d .

Y our h e a l t h c a n b e o n ly w h at y o u make i t .

1 CHAPTER 1 .

CONDITION

HOW TO KEEP IN GOOD PHYSICAL SHAPE A.

MOTIVATION:

R ew ards t h a t y o u may r e c e i v e b y m a in ta in in g

good p h y s i c a l c o n d i t i o n . 1.

BETTER POSTURE:

C lo th e s lo o k b e t t e r on. a p e r s o n

th a t has a trim f i t body. 2.

WASHBOARD STOMACH:

P r o p e r s e l e c t i o n o f fo o d an d

s u f f i c i e n t am ount o f e x e r c i s e r e s u l t s i n a t r i m w a is t lin e . 5.

GREATER PHYSICAL COMPORT:

L i f e i s a n e n jo y m e n t i f

y o u a r e i n to p p h y s i c a l c o n d i t i o n . B.

DIRECTIONS:

P r a c t i c a l s u g g e s t i o n s t h a t w i l l h e lp y o u

keep y o u r s e l f i n t i p to p c o n d i t i o n . 1.

REDUCING: a.

How t o l o s e e x c e s s w e ig h t.

(S e e T a b le 1 . )

T ake a m e ta b o lis m t e s t to c h e c k f o r m a l - f u n c t i o n ln g o f th e g l a n d s .

b.

C a lc u la te y o u r t o t a l c a lo r ic needs f o r a day .

e.

S u b t r a c t TOO t o 1200 c a l o r i e s fro m th e ab o v e fig u re .

d.

I n c lu d e a l l n e c e s s a r y fo o d s i n t h e d i e t .

e.

A void s a l a d d r e s s i n g s , g r a v i e s , m a lte d m i l k s , p o t a t o e s , c re a m , p i e s , f a t m e a ts , an d c a n d i e s .

f.

D rin k w a te r i f y o u f e e l h u n g ry .

g.

N ev er go h u n g ry a s a way o f r e d u c i n g .

2

TABLE

1

HEIGHT AND WEIGHT CHART FOR BOYS H e ig h t i n in c h e s

12

13

50 51 52 53 54

62 65 63 70 73

71 74

55 56 57 5S 59

76 SO S3 S6 S9

60 61 62 63 64

93 97 102 107 113

65 66 67 6S 69 70

71 72

W eig h t by y e a r s

14

15

16

17

77 SI S4 S7 90

7S S2 S5 SS 92

S6 90 94

91 96

97

94 99 104 109 115

97 102 106 111 117

99 104 109 114 116

101 106 111 115 119

102 10S 113 117 120

110 116 119 122

120 125 130 134 13S

122 126 131 135 139

123 127 132 136 140

124 12S 133 137 141

125 129 134 133 142

126 130 135 139 143

142 147 152

144 149 154

145 150 155

146 151 156

147 152 157

W illia m s , J e s s e F e i r i n g : P e r s o n a l H y g ien e A p p lie d . W. B. S a u n d e rs Company, P h i l a d e l p h i a , 1 9 4 7 .

rs

h.

B u ild w i l l pow er a g a i n s t r i c h an d f a t t y f o o d .

i.

Have r e g u l a r h a b i t s o f e l i m i n a t i o n ,

j.

N ev er t r y t o l o s e w e ig h t to o q u i c k l y .

k.

N ev er t a k e r e d u c in g m e d ic in e w ith o u t p h y s i c i a n o rd er.

1.

B ew are o f r e d u c in g m e d ic in e s t h a t so u n d " t o o 11 good.

m.

E x e r c i s e i n m o d e ra te a m o u n ts. (1 )

Take s e v e r a l l a p s a ro u n d t h e t r a c k d a i l y .

(2 )

Do s i t u p s an d p u s h u p s .

(3 )

Take p a r t i n some fo rm o f r e c r e a t i o n t h a t r e q u i r e s body m ovem ent.

POUNDS; a.

How t o g a i n w e ig h t.

(S e e T a b le 1 . )

C o n s u lt a p h y s i c i a n t o d e te r m in e w h e th e r any b o d i l y d e f e c t s a r e i n t e r f e r i n g w ith y o u r g e n e r a l h e a lth .

b.

D e te rm in e y o u r n o rm a l c a l o r i c n e e d s an d ad d 500 c a lo rie s .

c.

Have r e g u l a r e a t i n g h a b i t s . (1 )

S c h e d u le m e a ls f o r t h e same tim e e v e ry d a y .

(2 )

N ev er s k ip a m e al b e c a u s e y o u a r e to o b u sy o r c a n * t b e b o th e r e d e a t i n g .

d.

E a t a h a rd y b r e a k f a s t .

e.

I n c lu d e b r e a d , c e r e a l s , c re a m , f a t s , s u g a r s , s a l a d d r e s s i n g s , c a k e s , p i e s , an d o t h e r s w e e ts i n

th e r e g u l a r d i e t . f.

A llo w f o r am ple am o u n ts o f p r o t e i n w i t h s u r p lu s q u a n t i t i e s o f c a r b o h y d r a t e s an d f a t s .

g.

R e f r a i n fro m d r i n k i n g w a te r w i t h y o u r m e a ls .

h.

E a t s m a ll am o u n ts o f fo o d b e tw e e n m e a ls . (1 )

A g l a s s o f m ilk an d c o o k ie s i n t h e a f t e r n o o n i s a good s n a c k .

(2 )

A ca n d y b a r i n t h e a f t e r n o o n o r a f t e r d i n n e r w i l l h e lp t o ad d w e ig h t.

i.

Have a l i g h t s n a c k b e f o r e r e t i r i n g ,

j.

G ain w e ig h t s lo w ly an d e v e n ly .

k.

S e c u re a d e q u a te s le e p an d r e s t .

1.

A void e x c e s s i v e e x e r c i s e ,

TONUS: a.

How t o d e v e lo p good m u s c le to n e .

S e n se t h e n e e d f o r m u s c le to n e an d s t r i v e t o m a i n t a i n good body b a l a n c e .

b.

P r o v id e a n a d e q u a te d i e t f o r m u sc le g ro w th and r e p la c e m e n t.

c.

E x e r c i s e t h e v a r i o u s m u s c le s u se d i n good p o s t u r e .

d.

Take p r i d e i n y o u r p e r s o n a l a p p e a r a n c e .

e.

A void f a t i g u e by p r o p e r r e s t .

VITALITY:

How t o i n c r e a s e y o u r e n e r g y .

a.

Keep a r e g u l a r c h e c k on y o u r c a l o r i c I n t a k e .

b.

E a t s u f f i c i e n t am ounts o f e n e rg y b u i l d i n g fo o d s su c h a s s t a r c h e s , f a t s , and s u g a r s .

c.

A llow f o r r e s t p e r i o d s d u r in g t h e a f t e r n o o n i f p o s s ib le .

d.

R e st f o r a s h o r t p e rio d b e fo re e a tin g .

e.

S le e p e i g h t o r n in e h o u r s a n i g h t .

f.

A void e n e rg y b u i l d i n g p i l l s an d d r u g s u n l e s s th e y a r e p r e s c r i b e d by a p h y s i c i a n .

EXERCISE: a.

How to g e t a good w ork o u t .

C heck y o u r p h y s i c i a n f o r a p p r o v a l o f y o u r a c t i v i t y i f t h e r e i s any d o u b t I n y o u r m in d .

b.

W ear c l o t h i n g t h a t w i l l a llo w fre e d o m o f move­ m e n t. (1 )

S t r i p down to s h o r t s a n d s h o e s i f p o s s i b l e .

(2 )

I f e x e r c i s e i s i n t h e fo rm o f a s p o r t , c h o o se a u n ifo rm t h a t d o e s n o t ham per o r r e s t r i c t y o u r m ovem ent.

c.

S t a r t w ith a s h o r t w arm -up e x e r c i s e . (1 )

Use a j o i n t sw in g in g o f t h e arm s an d l e g s m o tio n .

(2 )

L o o sen t h e m u s c le s b y r e l a x i n g a s much a s p o s s ib le .

d.

V a ry t h e ty p e o f a c t i v i t y so t h a t i t w i l l b e o f i n t e r e s t a s w e ll a s good f o r you.

e.

(1 )

R u nning b u i l d s b o th l e g s an d w in d .

(2 )

C a l i s t h e n i c s b u i l d s w ind an d m u s c le s .

B u ild up t h e l e n g t h o f t h e e x e r c i s e p e r i o d

g ra d u a lly . f.

B r e a th e d e e p ly w h ile e x e r c i s i n g .

g.

Do y o u r e x e r c i s i n g i n th e o p en i f p o s s i b l e .

h.

E x e r c i s e o n ly b r i e f l y when r e c o v e r i n g fro m a c o ld .

i.

N ev er e x e r c i s e h e a v i l y b e f o r e o r a f t e r e a t i n g ,

j.

C o n c lu d e y o u r e x e r c i s e when s ig n s o f f a t i g u e a r e fe lt.

k.

P u t on a c o a t o r j a c k e t t o p r e v e n t c h i l l a f t e r e x e rc is in g .

1.

Take a show er o r b a t h a s so o n a f t e r e x e r c i s i n g a s p o s s ib le .

BODY POSITIONS a.

How t o a c h ie v e p r o p e r p o s t u r e .

S ta n d i n a n e r e c t b u t c o m f o r ta b le p o s i t i o n . (1 )

N ev er i m i t a t e t h e s t a n c e o f som eone w ith an e n tir e ly d if f e r e n t f ig u r e .

(2 )

A void s t i f f n e s s o r re s e m b la n c e o f a “ S ta n d ­ in g I n s p e c t i o n ” .

b.

(3 )

A ct p o is e d an d r e a d y .

(4 )

P la c e f e e t p a r a l l e l w ith h e e l s c l o s e t o g e t h e r ,

(5 )

D i s t r i b u t e w e ig h t s q u a r e ly o n b o th f e e t .

(6)

Draw abdom en i n .

(7 )

H old s h o u ld e r s s q u a r e w ith c h e s t u p .

(8 )

Keep h ea d up w ith c h i n draw n i n s l i g h t l y .

W alk i n a p o i s e d m a n n er.

(1

W alk -with, a n e r e c t t r u n k .

(2

P o i n t f e e t i n t h e d i r e c t i o n y o u a r e g o in g .

(5

S t r i d e w ith a p p a r e n t e a s e an d a n a i r o f c o n f id e n c e .

c.

(4

Sw ing t h e arm s c o m f o r ta b ly a t th e s i d e s .

(5

W alk w i t h a n e a s y an d s p r in g y s t r i d e .

S i t i n a r e l a x e d b u t d i g n i f i e d m an n er. (1 )

C hoose a c h a i r low en o u g h f o r t h e f e e t t o to u c h t h e g ro u n d .

(2 )

S i t w e l l b a c k on t h e s e a t .

(3 )

H old th e h e a d up an d k ee p t h e s h o u ld e r s a g a in s t th e back o f th e c h a ir ,

(4 )

Bend th e b o d y a t t h e h i p s when le a n in g fo rw a rd .

(5 ) FOOD:

U se a d j u s t a b l e c h a i r s i n o f f i c e w o rk . How t o p l a n a w e l l b a la n c e d d i e t .

(S e e

T a b le s 2 , 3 . ) a.

C heck a g a i n s t a fo o d c h a r t f o r d e f i c i e n c i e s i n your d ie t.

b.

D rin k s i x t o e i g h t g l a s s e s o f w a te r d a i l y .

c.

Add b u lk t o t h e d i e t t o a i d e l i m i n a t i o n .

d.

I n c lu d e t h e b a s i c s e v e n f o o d s i n y o u r d a i l y d i e t , (1 )

D rin k a g l a s s o f m ilk o r m ore a t e a c h m e a l,

(2 )

I n c lu d e a t l e a s t one s e r v in g o f g r e e n and y e llo w v e g e t a b l e s .

TABLE

2

RECOMMENDED DAILY SHARES OF SPECIFIC NUTRIENTS In d iv id u a ls

C a lo ­ rie s

P ro ­ C a l­ I r o n t e i n cium

V i t a ­ T h ia ­ R ib o ­ As­ f l a v i n m in m ine c o r b ic A a c id

Boys 13-15, y e a r s 1 6 -2 0 y e a r s

32 33

37 43

52 52

33 33

30 38

32 38

32 38

36 40

23 24

34 32

43 37

33 38

30 30

28 24

28 24

32 32

30 . 45 25

30 30 30

30 30 30

30 30 30

30 30 30

30 38 25

30 38 25

30 30 30

25 30 21

25 25 25

30 30 30

30 30 30

30 30 30

25 30 21

25 30 21

28 28 28

G irls 1 3 -1 5 y e a r s 1 6 -2 0 y e a r s A v erag e man M o d e ra te ly a c tiv e V ery a c t i v e S e d e n ta r y A v erag e women M o d e ra te ly a c tiv e V ery a c t i v e S e d e n ta r y

T a y lo r , C la r a Mae: Food V a lu e s i n S h a re s a n d W e ig h ts . M a c m illa n Company, New Y o rk , 1 9 4 2 .

The

9

TABLE- 3 SAMPLE MENU OF 2500 CALORIES 1 - BREAKFAST F r u it in season W h o le - g ra in c e r e a l Top m ilk S u g ar Egg W hole-w h eat r o l l s B u tte r C o ffe e Cream S u g ar

BREAKFAST O range j u i c e W hole g r a i n c e r e a l Top m ilk S u g ar W a ff le s S y ru p o r honey B u tte r M ilk

LURCH V e g e ta b le so u p C rac k ers S p a n is h s p a g h e t t i W h o le-w h eat b r e a d B u tte r Tomato s a l a d Cake Tea o r c o f f e e

LUNCH H ash w ith egg W h o le-w h eat b r e a d B u tte r G reen s a l a d I c e cream C o ffe e Cream S u g ar

DINNER L iv e r o r lam b P a rs le y p o ta to e s P e a s i n m ilk G reen s a l a d W h o le-w h eat b r e a d B u tte r F r u it p ie M ilk

DINNER Lima b e a n so u p C ra c k e r R o a s t b e e f* S tu ffe d p o ta to B u t te r e d c a r r o t s W a te r c r e s s s a l a d W h o le-w h eat b r e a d B u tte r F r u i t p ie M ilk

* O c c a s io n a lly s e a f o o d . . * * T h ese menus h a v e b e e n s u g g e s te d by M iss G e r tr u d e Thom as, D i r e c t o r o f N u t r i t i o n , M in n e s o ta H o s p i t a l .

(3 )

I n c lu d e one o r m ore s e r v i n g s o f l e a n m e a t, p o u ltry o r f is h .

(4 )

A llow f o r one o r m ore s e r v in g s o f to m a to e s or c itru s f r u it.

(5 )

S e rv e a t l e a s t two h e l p in g s o f o t h e r v e g e ­ ta b le s o r f r u i t s .

(6)

I n c lu d e two s e r v i n g s o f w h o le g r a i n c e r e a l s o r b re a d .

(7 ) 8.

Add f a t s an d o i l s .

SOURCES FOR THE CHAPTER:*

W here t o f i n d a d d i t i o n a l

in f o r m a t i o n . a.

P e r s o n a l H y g ien e C o l l e c t i o n :

2 :1 1 1 - 2 6 1 , 3 7 3 -3 8 7 ,

4 5 7 -4 8 3 ; 6 : 61- 8 6 , 8 8 -1 0 7 , 1 0 9 -1 3 1 ; 1 9 * 5 3 -7 3 , 1 7 1 -1 9 5 . b.

C a r l s o n , A n to n :

The M a c h in e ry o f t h e B ody.

U n i v e r s i t y o f C h ic a g o P r e s s , C h ic a g o , 1941. c.

R a th b o n e , J o s e p h in e : c a tio n .

C o r r e c t i v e P h y s i c a l E du­

W. B. S a u n d e rs Company, P h i l a d e l p h i a ,

19 4 4 . d.

S c h n e i d e r , Edw ard a n d K a rp o v ic h , M. P . E . : P h y s io lo g y o f M u sc u la r A c t i v i t y .

W. B. S a u n d e rs

Company, P h i l a d e l p h i a , 1948. e. C.

C o a c h e s, d o c t o r s , s c h o o l n u r s e , d i e t i c i a n s , c h e f s .

ACTIVITY ASSIGNMENTS:

P r o je c ts t h a t w i l l a id you i n

m a i n t a i n i n g good p h y s i c a l c o n d i t i o n

11 1.

EXAMINATIONS

P r e s e n t y o u r s e l f a t y o u r f a m il y d o c t o r

f o r a c o m p le te p h y s i c a l e x a m in a tio n an d t a k e th e n e c e s s a r y s t e p s t o Im p ro v e an y ite m s t h a t n eed c o r ­ re c tio n . 2.

ATHLETIC PHYSICAL:

Take a p h y s i c a l e x a m in a tio n f o r

th e p u r p o s e o f g o in g o u t f o r a s c h o o l team an d c o r ­ r e c t an y d e f e c t s fo u n d hy t h e s c h o o l d o c t o r . 3.

IMPROVEMENT PLAN:

Make a l i s t o f t h e ite m s y ou n ee d

to im p ro v e i n y o u r p h y s i c a l c o n d i t i o n an d how you p l a n t o go a b o u t i t an d p r e s e n t i t t o y o u r t e a c h e r f o r an y c o r r e c t i o n s n e c e s s a r y .

P u t y o u r p la n in to o p e r­

a tio n . D.

EVALUATION:

A s h o r t s e l f t e s t t o c h e c k y o u on y o u r

kn o w ledge on how t o m a i n t a i n good p h y s i c a l c o n d i t i o n . 1.

TRUE-FALSE:

P la c e a n X i n t h e p r o p e r p l a c e f o r t r u e

an d f a l s e . T a.

F

( ) ( )

When s ta n d in g y o u s h o u ld d i s t r i b u t e t h e w e ig h t f i r s t on o n e f o o t an d th e n on th e o th e r.

b.

( ) ( )

I n t r y i n g t o im p ro v e y o u r p o s t u r e y o u s h o u ld co p y t h e s t a n c e o f a n o t h e r p e r s o n .

c.

( ) ( )

When w a lk in g , y o u s h o u ld p o i n t y o u r t o e s i n th e d i r e c t i o n y o u a r e g o in g .

d.

( )

( )

You s h o u ld a v o id f a t i g u e by p r o p e r r e s t .

()

( )

You s h o u ld s ta n d i n a n e r e c t an d s t i f f p o s itio n .

f.

( ) ( )

When s t a n d i n g , t h e f e e t s h o u ld b e p la c e d w i t h t h e h e e l s w id e ly s e p a r a t e d .

g»

( )

( )

You s h o u ld sw ing t h e arm s a t t h e s i d e when w a lk in g .

h.

( )

( )I t i s b e s t

to t r y on o n ly one sh o e when

b u y in g a new p a i r o f s h o e s . i.

( )

( )

You s h o u ld buy s h o e s t o m eet t h e a c tiv ity .

j.

( )

( )

You s h o u ld u s e a c h a i r t h a t i s low en o u g h f o r y o u r f e e t t o to u c h t h e f l o o r when s i t t i n g .

RATING SCAIE:

Have a f r i e n d c h e c k r a t e y o u o n th e

fo llo w in g . a.

F e e t s p r e a d a t 45 d e g r e e a n g l e s .

b.

K nees c l o s e t o g e t h e r .

c.

G h e st o u t .

d.

C h in u p .

e.

S h o u ld e r s d raw n b a c k .

f.

S tom ach h e l d i n .

g.

P o is e d m anner i n w a lk in g .

(

T o ta l.

13 CHAPTER 2 .

SKIN

HOW TO CARE FOR THE SKIN A.

MOTIVATION;

R ew ards t h a t may r e s u l t fro m o a r i n g f o r th e

s k in p r o p e r ly . 1.

A HANDSOMER APPEARANCES

By c a r i n g f o r t h e s k i n

p r o p e r l y y o u w i l l h a v e a m ore handsom e a p p e a r a n c e . 2.

BETTER TAN:

By c a r i n g f o r y o u r s k i n - d u r i n g an d a f t e r

e x p o s u re t o th e , su n y o u w i l l h av e a b e t t e r t a n w h ic h w i l l make y o u th e envy o f t h e cro w d . 3.

POPULARITY:

A p e r s o n who i s c l e a n sh a v e d and h a s a

c l e a r c o m p le x io n w i l l b e i n demand a t s o c i a l g a t h e r ­ in g s . B.

DIRECTIONS:

S u g g e s tio n s t h a t w i l l h e lp y o u t o h av e a

sm ooth an d c l e a n s k i n . 1.

SHAVING:

How t o rem ove w h is k e r s fro m t h e f a c e .

a.

Wash t h e f a c e th o r o u g h ly w i t h so ap an d w a t e r .

b.

U se h o t w a te r t o s o f t e n t h e w h is k e r s .

c.

S e l e c t a n o n - i r r i t a t i n g s h a v in g s o a p .

d.

L a th e r t h e f a c e th o r o u g h ly .

e.

Keep .t h e r a z o r b la d e s h a r p .

f.

Show c a u t i o n i n s t r o k e .

g.

S to k e t h e r a z o r i n t h e d i r e c t i o n o f b e a r d g ro w th .

h.

Wash t h e f a c e th o r o u g h ly a f t e r s h a v in g .

i.

C lo s e t h e p o r e s w i t h a n a n t i s e p t i c ty p e s h a v in g

lo tio n . C le a n t h e r a z o r b e f o r e p l a c i n g i n t h e c a b i n e t , k.

D is c a r d o ld b l a d e s a f t e r u s e .

1.

D o c to r c u t s w i t h s t y p t i c p e n c i l ,

ra.

A l t e r n a t e ty p e s o f r a z o r i f s k i n i s s e n s i t i v e ,

n.

U se a n e l e c t r i c r a z o r f o r s e n s i t i v e s k i n ,

o.

Keep e l e c t r i c r a z o r i n good c o n d i t i o n . (1 )

Keep r a z o r away fro m w a t e r .

(2 )

C le a n im m e d ia te ly a f t e r u s e .

(3 )

S h a rp e n e v e ry t h r e e m o n th s w i t h s h a r p e n in g com pound.

TAN:

How t o a v o id h a r m f u l s u n b u rn .

a.

P r e v e n t s e r i o u s b u r n by t h e u s e o f s u n - f i l t e r i n g o ils . (1 )

S e e k t h e a d v i c e o f y o u r d o c t o r c o n c e r n in g c o m m e rc ia l p r o d u c t s .

(2 )

U se o l i v e o i l an d v i n e g a r m ix tu r e i f d e s i r e d .

b.

D o n 't go to s l e e p on th e b e a c h .

c.

Bew are o f s e e m in g ly c lo u d y d a y s .

d.

E x p o se y o u r s e l f t o t h e su n g r a d u a l l y .

e.

U se su n g l a s s e s t o p r o t e c t t h e e y e s .

f.

Use a d r e s s i n g o f epsom s a l t s o l u t i o n t o r e l i e v e p a i n d u e t o s u n b u rn .

g.

B ew are o f f a l s e a d v e r t i s i n g i n s u n b u rn o i l s .

ACNE:

How t o k ee p y o u r s k i n f r e e fro m p im p le s .

a.

Have p e r s o n a l w ash c l o t h an d to w e l.

b.

G le a n t h e f a c e th o r o u g h ly . (1 )

Remove a l l so a p fro m th e f a c e .

(2 )

D ry t h e s k i n g e n t l y .

c.

Draw i n f e c t i o n t o s u r f a c e w i t h h o t a p p l i c a t i o n s .

d.

C lo s e t h e p o r e s w ith d i s i n f e c t a n t l o t i o n .

e.

A pply s o o th in g cream l o t i o n .

f.

E x p o se s k i n t o t h e s u n s e v e r a l tim e s a d a y .

g.

R e f r a i n fro m s c r a t c h i n g i r r i t a t e d a r e a s .

h.

G et a d e q u a te e x e r c i s e .

1.

Be r e g u l a r w i t h e l i m i n a t i o n .

j.

A void g r e a s y f o o d s , p a s t r y an d l a r g e am ounts o f c a rb o h y d ra te s .

k.

Make a llo w a n c e s f o r f r e s h f r u i t s an d v e g e t a b l e s i n th e d i e t .

1.

D rin k s i x g l a s s e s o f w a te r d a i l y ,

m.

S u p p le m e n t y o u r d i e t w ith f r u i t j u i c e s ,

n.

C o n s u lt a d e r m a t o l o g i s t i f Acne i s s e v e r e an d f a l l s t o im p ro v e .

BLEMISHES: . a-.-

How t o c l e a n y o u r s k i n o f b la c k h e a d s .

Wash t h e f a c e a t l e a s t t h r e e tim e s d a l l y . (1 )

U se i n d i v i d u a l w a sh in g g e a r .

(2 )

C hoose a m ild s o a p .

b.

S team t h e f a c e f o r two o r t h r e e m in u te s .

c.

C lo s e t h e p o r e s w i t h a c o ld r i n s e .

d.

T ake g r e a t c a r e in . rem o v in g b la c k h e a d s .

EPIDERMIS: a.

b.

How t o c a r e f o r e x tr a n e o u s s k i n g ro w th .

Remove e x c e s s i v e h a i r . (1 )

U se a s a f e t y r a z o r o r tw e e z e r s .

(2 )

N ev er p u l l o r p lu c k h a i r fro m a m o le .

(3 )

C o n s u lt a d e r m a t o l o g i s t f o r re m o v a l.

H an d le h a n g n a i l s c a r e f u l l y . (1 )

U se a n o ra n g e s t i c k o r n a i l f i l e t o p u s h back th e s k in o r c u t i c l e .

(2 )

C u t h a n g n a i l s w i t h s m a ll s c i s s o r s .

(3 )

A pply o i l o r crea m t o k eep t h e c u t i c l e s o f t a t n ig h t.

(4 )

N ev e r p u l l h a n g n a i l s o f f w ith y o u r f i n g e r s .

c.

P u l l o u t in -g ro w n h a i r s c a r e f u l l y .

d.

N ev er s c r a t c h o r p i c k a m o le .

e.

Keep n a i l s n e a t an d trim m e d . ( 1)

C u t n a i l s t o f o llo w t h e n a t u r a l l i n e o f th e fin g e rs .

f.

(2 )

N ev er c u t t h e n a i l s to t h e q u ic k .

(3 )

D o n 't b i t e y o u r f i n g e r n a i l s .

Have d o c t o r b u r n o u t any w a r t s .

SKIN DISEASE:

How t o p r e v e n t I m p e tig o .

a.

A void c o n t a c t w i t h t h o s e i n f e c t e d .

b.

A void c o n t a c t w i t h a r t i c l e s u s e d b y a n i n f e c t e d p e rso n .

T.

c.

Have y o u r own w a sh in g e q u ip m e n t.

d.

N ev er s c r a t c h o r p i c k y o u r fa c e *

e.

Keep y o u r hody c l e a n .

SOURCES FOR THIS CHAPTER;

W here t o f i n d a d d i t i o n a l

In fo rm a tio n . a.

P e r s o n a l H y g ien e C o l l e c t i o n s

6 :2 1 0 ; 19:35Q -\563.

b.

D o c to r s , d e r m a t o l o g i s t s , s c h o o l n u r s e , s c h o o l c o a c h , b a r b e r s , , b e a u ty o p e r a t o r s .

c.

P r o j e c t s an d t h e s e s i n t h e U n i v e r s i t y o f S o u th e r n C a lifo rn ia lib r a r y .

C.

ACTIVITY ASSIGNMENTS;

P ro je c ts th a t w ill a id

you

in

c a rin g f o r y o u r s k in . 1.

SKIN EXAMINATION;

Have y o u r s k i n c h e c k e d by t h e

s c h o o l d o c t o r an d t a k e t h e n e c e s s a r y s t e p s t o c o r ­ r e c t an y b ad p o i n t s . 2.

CROUP RATING;

P a i r * o f f w i t h a n o t h e r member o f t h e

c l a s s an d r a t e e a c h o t h e r o n t h e c o n d i t i o n o f y o u r s k i n b e in g c a r e f u l t o c h e c k f o r su c h ite m s a s b l a c k ­ h e a d s an d in - g ro w n h a i r s .

B e g in an y n e c e s s a r y c o r ­

re c tio n s . 3.

SKIN PROTECTION;

S u p p o se y o u w e re t o ta k e a p o s i t i o n

w h ic h r e q u i r e d y o u t o b e o u t i n t h e o p e n a l l d a y . Make a l i s t o f t h e s t e p s y o u w o u ld t a k e t o p r o t e c t y o u r s k i n a n d h av e i t c h e c k e d by y o u r t e a c h e r .

18 D.

EVAUJATION:

A s e l f t e 3t t o d e te r m in e y o u r k n o w led g e and

p ro g re s s i n th e p ro p e r c a re o f y o u r s k in . 1.

TRUE-FAISEs

P la c e a n X I n t h e p r o p e r p l a c e f o r t r u e

an d f a l s e * T a.

F

( ) ( )

You s h o u ld a lw a y s w ash t h e s k i n th o ro u g h r' ly f o r a l l s k in d is o r d e r s .

b.

( ) ( )

I t i s b e s t t o h av e w a r ts b u rn e d o u t .

c.

( ) ( )

You s h o u ld u s e c o l d w a te r t o s o f t e n y o u r w h is k e r s b e f o r e s h a v in g .

d.

( ) ( )

You s h o u ld c l o s e th e p o r e s w i t h h o t w a te r a f t e r s h a v in g .

e.

( ) ( )

You s h o u ld g e t a good s u n b u rn a t f i r s t so i t w i l l t a n b e t t e r l a t e r on i n t h e y e a r.

f.

( ) ( )

Acne i s a d i s o r d e r o f t h e f e e t w h ic h s h o u ld b e t r e a t e d i n t h e same way a s a t h l e t e 's f o o t.

g