- Become an "Ageless Athletic Assassin" by reading book available on Amazon
- Self-defense tips available HERE
- Follow us on Instagram @franciskhuynh
- JustHuynh Fitness Membership Inquiry Form below for kickboxing and martial arts classes
- Interested in a "Workout and Discussion" event for your community. Fill out form HERE
- Share the gift of health by posting this link on your social media channels with hashtag #agelessathleticassassin #justhuynhfitness
JustHuynh Fitness
JustHuynh Fitness Test
Perform the below events with 5-minute maximum rest between events. Reference standards for each event are below.
JustHuynh Fitness instructors must pass test annually.
Must achieve "Minimum" score in all events to PASS
JustHuynh Fitness instructors must pass test annually.
Must achieve "Minimum" score in all events to PASS
- RECOVERY: 5-minute max rest between events
- RUN (ARMY): 2 Miles
- POWER (POLICE COOPER TEST): 60 Second Push-ups
- FIGHT (JUSTHUYNH): L/R Elbow to L/R Front Kick to L/R Roundkick (15 reps)
- FLIGHT (FBI): 300 Meters
RUN: 2 Miles
(Army Fitness Test Standards LINK)
Statement from Secretary of the Army Mark T. Esper "If you can't pass the Army Combat Readiness Test, then there's no spot for you in the Army. The United States needs soldiers who are deployable, lethal, and ready."
POWER: Max Push-ups in 60 seconds
(Cooper Police Standards LINK)
Statement from Dr. Kenneth H. Cooper - father of Aerobics (2017) "Fitness is a journey, not a destination, you must continue for the rest of your life. I was prediabetic. I was hypertensive. All that disappeared after I lost weight and have kept that weight off for 56 years now. That was divine intervention. Otherwise I was right on the same pathway as my other medical colleagues and I'd be dead already. My goal is to combat the No.1 cause of death in America - that's from cardiovascular disease and to increase longevity thru exercise, diet, and emotional balance. We must immunize children against obesity while in elementary schools so that as they age, they are more likely to stay healthy and fit. By the time students graduate, they should be ready mentally and physically to achieve their dreams."
FIGHT: Left Elbow, Right Elbow, Left Front Kick, Right Front Kick, Left Roudhousekick, Right Roundhouse Kick (15 reps)
(JustHuynh Standards)
Statement from JustHuynh Fitness founder Francis Huynh "I was discriminated against for being Asian, short, dumb, fat, shy, and unfit. Martial arts transformed me physically and mentally to overcome bullying, obesity, racism, and mediocrity to live life purposefully."
FLIGHT: 300 Meter Sprint
(FBI Fitness Test Standards LINK)
Statement from FBI Director James Comey "The lives of your colleagues and those you protect may well depend upon your ability to run, fight, and shoot, no matter what job you hold."
Max Height to Weight
(U.S. Navy Standards)
Waist Size
(American Heart Association Standards)
Waist size under 40 inches for Men and under 35 inches for Women
Body Fat %
(Jackson/Pollock Caliper Method)
Accuracy
Men
Women
Calculators
Men Body Fat Standards
Women Body Fat Standards
- standard error is 3.5%, depending on the equation applied, compared to 2.7% error for a hydro-statically determined measurement
- minimum of two measurements (mm) should be taken at each site, with at least 15 seconds between measurements to allow the fat to return to its normal thickness
- continue to take measurements until two measurements vary by less than 1 mm
- stand for all measurements
Men
- chest (vertical pinch between armpit and nipple)
- abs (horizontal pinch 1 inch from belly)
- thigh (vertical pinch between knee and hip)
Women
- triceps (vertical pinch between shoulder and elbow with arm straight)
- supraliac (horizontal pinch one inch above the right hip bone)
- abs (horizontal pinch 1 inch from belly)
- thigh (vertical pinch between knee and hip)
Calculators
- https://healthyeater.com/body-fat-percentage-calculator
- http://www.linear-software.com/online.html
- https://www.acefitness.org/education-and-resources/lifestyle/tools-calculators/percent-body-fat-calculator
Men Body Fat Standards
- Obese: 25 percent
- Acceptable: 18-25 percent
- Fit: 14-17 percent
- Athletic: 6-13 percent
- Essential fat levels: less than 2-5 percent
Women Body Fat Standards
- Obese: greater than 31 percent
- Acceptable: 25-31 percent
- Fit: 21-24 percent
- Athletic: 14-20 percent
- Essential fat levels: less than 13 percent
Blood Pressure
(American Heart Association)
Use Blood Pressure Monitor Cuff Kit
Resting Heart Rate
(American Heart Association)
Use Blood Pressure Monitor Cuff Kit.
A normal resting heart rate for adults ranges from 60 to 100 beats per minute
A normal resting heart rate for adults ranges from 60 to 100 beats per minute
80-90% Max Heart Rate
(American Heart Association)
Train at 80-90% of your max heart rate for 12 minutes within a 60 minute period to achieve maximum caloric burn up to 36 hours after your workout is completed.
Squat (1-Rep Max)
(Strength Level Standards)
Lookup your 1-rep max in link below
https://strengthlevel.com/strength-standards/squat/lb#standardsMale
https://strengthlevel.com/strength-standards/squat/lb#standardsMale
Bench Press (1-Rep Max)
(Strength Level Standards)
Lookup your 1-rep max in link below
https://strengthlevel.com/strength-standards/bench-press/lb
https://strengthlevel.com/strength-standards/bench-press/lb
Hex Bar Deadlift (3-Rep Max)
(U.S. Army Standards)
Age and Gender neutral 3-rep max standards below
Leg Tucks (2-Minute Max)
(U.S. Army Standards)
Age and Gender neutral max standards below
