Upper Limbs.

Deltoid. carries arm outwards and upwards. 
Biceps. flexes elbow and raises arm. 
Triceps. extends the forearm. 
Brachialis anticus. flexor of elbow. 
Supinator longus. flexes the forearm. 
Flexor carpi radialis. flexors of wrist. 
Flexor carpi ulnaris. " " "

  Lower Limbs.

Gluteus maximus.         adducts the thigh. 
Adductors of thigh.      draw the leg inwards. 
Sartorius.               crosses the legs. 
Rectus femoris.          flexes the thigh. 
Vastus externus.         extensor of leg. 
Vastus internus.         extensor of leg upon thigh. 
Biceps femoris.          flexes leg upon thigh. 
Gracilis.                flexes the leg and adducts thigh. 
Tibialis anticus.        draws up inner border of foot. 
Peroneus longus.         raises outer edge of foot,
Gastrocnemius.           keep the body erect, and
Soleus.                  aid in walking and running.

Chapter IV.

Physical Exercise.

80.  Importance of Bodily Exercise.  Nothing is so essential to success in life as sound physical health.  It enables us to work with energy and comfort, and better to endure unusual physical and mental strains.  While others suffer the penalties of feebleness, a lower standard of functional activities, and premature decay, the fortunate possessor of a sound mind in a sound body is better prepared, with proper application, to endure the hardships and win the triumphs of life[13].

This element of physical capacity is as necessary to a useful and energetic life, as are mental endowment and intellectual acquirement.  Instinct impels us to seek health and pleasure in muscular exercise.  A healthy and vigorous child is never still except during sleep.  The restless limbs and muscles of school children pent up for several hours, feel the need of movement, as a hungry man craves food.  This natural desire for exercise, although too often overlooked, is really one of the necessities of life.  One must be in ill health or of an imperfect nature, when he ceases to feel this impulse.  Indeed, motion within proper bounds is essential to the full development and perfect maintenance of the bodily health.  Unlike other machines, the human body becomes within reasonable limits, stronger and more capable the more it is used.

As our tenure of life at best is short, it is our duty to strive to live as free as possible from bodily ills.  It is, therefore, of paramount importance to rightly exercise every part of the body, and this without undue effort or injurious strain.

Strictly speaking, physical exercise refers to the functional activity of each and every tissue, and properly includes the regulation of the functions and movements of the entire body.  The word exercise, however, is used usually in a narrower sense as applied to those movements that are effected by the contraction of the voluntary muscles.