White Birch Martial Arts (330) 329-5990 Larry Vincent's Classes Get You Lean, Strong, Fast, and Focused with "Old School" Training Methods Straight Out of Kung Fu/Tai Chi History! (oh yeah, he also offers Self Secure Self Defense classes!)

Challenge Summary

This fitness challenge had incredible results for all the participants. As a group, here's the average on how we improved.

• Pushups - 11 reps gained
• Sit-ups - 7 reps gained
• Flexibility - 1.3" gained
• Heart Recovery - -5 bpm
• Weight - 2.3 lbs lost
• Body Fat - 0.71% lost

All these results are even more spectacular when looking at the profile of the individuals from their first fitness test.

• Pushups averaged in the Excellent category
• Sit-ups averaged in the Good category (above average)
• Flexibility averaged in the Excellent category
• Heart Recovery averaged in the Above Average category
• Body Fat averaged within the Fitness category

Even though the participants averaged above and far above average, incredible gains were still made. Below are the point results for each individual participating in the challenge. I congratulate them all for their hard work.

Point Summary

For the White Birch Fitness Challenge, the participants undergo a fitness test at the beginning and end of the 3-month challenge. Points are earned based on their current level of fitness in the first test along 5 categories: Pushups, Sit-ups, Flexibility, Cardio-Recovery, and Body Fat Percentage. Initial points around 1200 are indicative of an average level of fitness regardless of the participant's gender and age. After 3 months, the students undergo another fitness test, where their improvement is measured in 6 categories, the 5 mentioned before and weight loss. Points are awarded according to the fitness gains the student makes. Total points are then converted to money with bonus money added from below. 100 points equates to $1.

Winnings Summary:

Participant	Fit Test 1	Fit Test 2	Total Points	Point Winnings	Bonus Winnings	Total Winnings
Ralph	1138 points	543	1681	$16.81	$10	$26.81
Heather	3955 points	682	4637	$46.37	$15	$61.37
Jennifer	1835 points	900	2735	$27.35	$10	$37.35
Tom	1650 points	170	1820	$18.20	-$10	$8.20
Nancy	3207 points	998	4205	$42.05	$15	$57.05
Gabe	821 points	520	1341	$13.41	$10 - $10	$13.41
Larry	1964 points	478	2442	$24.42	0	$24.42
Amanda	2249 points	670	2919	$29.19	0	$29.19
Kristin	1990 points	378	2368	$23.68	0	$23.68
==Average==	2090 points	593	2683	$26.83	$4.44	$31.27

Bonus money of $5 is awarded to the participants with the highest point total for a category (Fitness Test 1 + Fitness Test 2) and $5 for the participant who has shown the most improvement in a category (Fitness Test 2).

Bonus Winnings:

Category	High Point Winner	Most Improved Winner
Pushups	Heather (1800)	Nancy (600)
Sit-ups	Nancy (1320)	Heather (260)
Flexibility	Nancy (1008)	Ralph (113)
Heart Rate	Gabe (360)	Gabe (360)
% Body Fat Lost	Heather (640)	Ralph (150)
Weight Lost	Jennifer (50)	Jennifer (50)

Point Details

The points for each test are normalized for the participant's age and gender. Points can therefore be compared directly to determine the level of fitness for that test. Participants with a high level of fitness are expected to earn the bulk of their points in the first fitness test. Those with less fitness, but who have an easier time gaining fitness, will earn the bulk of their points in the second fitness test.

Fitness Test 1 Point Details

Participant	Pushups	Sit-ups	Flexibility	Step Test	Body Fat %	Total Points
Ralph	494	231	413	0	0	1138
Heather	1440	828	797	250	640	3955
Jennifer	760	442	633	0	0	1835
Tom	792	354	504	0	0	1650
Nancy	957	1140	920	120	70	3207
Gabe	216	329	276	0	0	821
Larry	858	495	611	0	0	1964
Amanda	882	490	747	130	0	2249
Kristin	637	474	879	0	0	1990

For the second fitness test, points are only earned for fitness gains above the Fitness Test 1 baseline. However, to keep the students from just riding out their points from the initial test, if a participant fails to add 300 points in the sum of the Pushups, Sit-ups, and Flexibility categories (which is as little as 5 pushups, 5 sit-ups, and 2" of flexibility), they will lose 333 points from each of those 3 categories, effectively losing 999 total points.

Fitness Test 2 Point Details

Participant	Pushups	Sit-ups	Flexibility	Step Test	Body Fat %	Weight Loss	Total Points
Ralph	80	140	113	40	150	20	543
Heather	360	260	62	0	0	0	682
Jennifer	380	160	100	80	130	50	900
Tom	0	120	0	0	50	0	170
Nancy	600	180	88	0	90	40	998
Gabe	60	0	100	360	0	0	520
Larry	200	120	38	0	80	40	478
Amanda	220	220	50	0	140	40	670
Kristin	200	120	38	0	0	20	378