White Birch Martial Arts

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Larry Vincent's Classes Get You Lean, Strong, Fast, and Focused with "Old School" Training Methods Straight Out of Kung Fu/Tai Chi History!




Fitness Charts

Pushup Test

For men, the legs should be extended out. Women perform the pushups on their knees for this test (the military minimum is for legs extended out or Right angle pushups). Perform as many pushups as you can to failure. A fist or small pad can be placed beneath their chest to ensure they go down to at least 3 inches from the floor.

Men:

CategoryTeens20’s30’s40’s
Military42+39+34+
Excellent45+39+33+27+
Good31-4126-3522-2918-25
Average26-2922-2518-2115-17

Women:

CategoryTeens20’s30’s40’s
Military19+ (Rt angle)17+ (Rt angle)13+ (Rt angle)
Excellent31+30+29+24+
Good21-2819-2618-2615-22
Average17-2016-1814-1712-14

Boys:

Category9101112
Excellent17+22+27+29+
Good15 - 1619 - 2123 - 2624 - 28
Average13 - 1416 - 1819 - 2220 - 23

Girls (Right Angle Pushups):

Category9101112
Excellent17+18+19+18+
Good15 - 1616 - 1717 - 1814 - 17
Average13 - 1414 - 1515 - 1611 - 14



Sit-up Test

Having your legs anchored by a partner, perform as many sit-ups as you can in 1 minute. Hands must be behind the head, fingers interlaced.

Men:

CategoryTeens20’s30’s40’s
Military53+45+38+
Excellent50+47+40+35+
Good41-4837-4431-3826-32
Average38-4034-3628-3024-25

Women:

CategoryTeens20’s30’s40’s
Military53+45+38+
Excellent42+37+30+26+
Good32-3928-3522-2718-23
Average29-3125-2719-2115-17

Boys:

Category9101112
Excellent41+45+45+50+
Good37 - 4041 - 4442 - 4446 - 49
Average34 - 3638 - 4039 - 4143 - 45

Girls:

Category9101112
Excellent38+38+40+44+
Good35 - 3735 - 3737 - 3940 - 43
Average32 - 3432 - 3435 - 3638 - 39


Flexibility Test

A measuring tape or 36 inch ruler is required for this test. It should be performed after a short warm-up for the lower back and hamstring muscles. Sit with shoes removed and with the legs outstretched and feet 10 inches apart. Insure that the legs are flat on the floor and not bent. The measuring tape is positioned with the 15-inch mark at the heels and the zero mark towards the body. With the hands crossed and fingers even, bend forward and hold momentarily while the measurement is taken. Record the highest of 3 attempts.

Men:

CategoryTeens20’s30’s40’s
Excellent21+22+21+20+
Good19-2016-2115-2014-19
Average17-1913-1512-1411-13

Women:

CategoryTeens20’s30’s40’s
Excellent24+19+18+17+
Good21-2313-1812-1711-16
Average19-2010-129-118-10

Boys:

Category9101112
Excellent18”+18”+19”+18”+
Good17”17”17.5”17”
Average16”16.5”17”16.5”

Girls:

Category9101112
Excellent20”+20”+21.5”+22”+
Good19”19”20.5”20.5”
Average18”18”19”19.5”

3-Minute Step Test

Assemble a 12-inch high step, a metronome or music recorded at 96 bpm and a stopwatch. Begin stepping with right foot up, left foot up, right foot down, left foot down, each step to the beat of the metronome. Continue for 3 minutes. At the end, sit and locate your pulse within 5 seconds and count the number of heartbeats in 1 minute.

CategoryMenWomen
Excellent81-9079-84
Good99-10290-97
Above Average103-112106-109
Average113-121109-119

Body Fat Percentage

Using a device that measures body fat, determine the participant’s level and optionally calculate their ideal body weight.

CategoryMenWomen
Essential Fat2-4%10-12%
Athletes6-13%14-20%
Fitness14-17%21-24%
Acceptable18-25%25-31%
Obese25%+32%+

Ideal weight calculation is based on a desired body fat percentage of 15% for men and 22% for women, placing them in the “Fitness” category.

Men: Ideal Weight = (Current_Weight - Fat_Weight) / 0.85

Women: Ideal Weight = (Current_Weight - Fat_Weight) / 0.78


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