White Birch Kung Fu, Tai Chi, Grappling and Fitness Kickboxing

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!

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:

Category	Teens	20’s	30’s	40’s
Military		42+	39+	34+
Excellent	45+	39+	33+	27+
Good	31-41	26-35	22-29	18-25
Average	26-29	22-25	18-21	15-17

Women:

Category	Teens	20’s	30’s	40’s
Military		19+ (Rt angle)	17+ (Rt angle)	13+ (Rt angle)
Excellent	31+	30+	29+	24+
Good	21-28	19-26	18-26	15-22
Average	17-20	16-18	14-17	12-14

Boys:

Category	9	10	11	12
Excellent	17+	22+	27+	29+
Good	15 - 16	19 - 21	23 - 26	24 - 28
Average	13 - 14	16 - 18	19 - 22	20 - 23

Girls (Right Angle Pushups):

Category	9	10	11	12
Excellent	17+	18+	19+	18+
Good	15 - 16	16 - 17	17 - 18	14 - 17
Average	13 - 14	14 - 15	15 - 16	11 - 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:

Category	Teens	20’s	30’s	40’s
Military		53+	45+	38+
Excellent	50+	47+	40+	35+
Good	41-48	37-44	31-38	26-32
Average	38-40	34-36	28-30	24-25

Women:

Category	Teens	20’s	30’s	40’s
Military		53+	45+	38+
Excellent	42+	37+	30+	26+
Good	32-39	28-35	22-27	18-23
Average	29-31	25-27	19-21	15-17

Boys:

Category	9	10	11	12
Excellent	41+	45+	45+	50+
Good	37 - 40	41 - 44	42 - 44	46 - 49
Average	34 - 36	38 - 40	39 - 41	43 - 45

Girls:

Category	9	10	11	12
Excellent	38+	38+	40+	44+
Good	35 - 37	35 - 37	37 - 39	40 - 43
Average	32 - 34	32 - 34	35 - 36	38 - 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:

Category	Teens	20’s	30’s	40’s
Excellent	21+	22+	21+	20+
Good	19-20	16-21	15-20	14-19
Average	17-19	13-15	12-14	11-13

Women:

Category	Teens	20’s	30’s	40’s
Excellent	24+	19+	18+	17+
Good	21-23	13-18	12-17	11-16
Average	19-20	10-12	9-11	8-10

Boys:

Category	9	10	11	12
Excellent	18”+	18”+	19”+	18”+
Good	17”	17”	17.5”	17”
Average	16”	16.5”	17”	16.5”

Girls:

Category	9	10	11	12
Excellent	20”+	20”+	21.5”+	22”+
Good	19”	19”	20.5”	20.5”
Average	18”	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.

Category	Men	Women
Excellent	81-90	79-84
Good	99-102	90-97
Above Average	103-112	106-109
Average	113-121	109-119

Body Fat Percentage

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

Category	Men	Women
Essential Fat	2-4%	10-12%
Athletes	6-13%	14-20%
Fitness	14-17%	21-24%
Acceptable	18-25%	25-31%
Obese	25%+	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