Have Increased test (SRT) Is a simple appraisal that you try to sit on the floor and stand with minimal support. At the top, it may be like a racial scam or as Quirky Clap The challenge, but the research showed that it is linked to health, independence, and even death risks.

Developed by Brazilian doctors Dr Claudio Gil Araújo And the colleague in the early 2010, the test was recognized since a practical tools for assessment Useful exercise- Type of strength, balance, and movements needed for daily jobs. Unlike conventional fitness or patience test, srt to understand Quality of all body movement And its relationship reached long-term health results.

This article determines how the exam is increasing, what it is measured, why it is considered to be an estimate of life expectancy, and how you can improve your work.

What is the increasing sitting test?

Increased tests require you to sit on the floor and then get up to the position standing by your hand, or your knees. The test is scored by 10 points, by subtract for each body part used for help.

Do it work

1. Start standing intentionally with the width of the shoulder.
2. Low yourself into position sitting on the floor.
3. Stood back from the floor.
4. The goal is to complete the simple movement as possible without external support.

Score system

SRT uses a How to rate 10 points:

• Starting scores: 10 points (5 for sitting, 5 for getting up).
• Delete 1 point For each used support (hand, knees, forehead, the legs).
• Delete 0.5 points For loss of loss of some of the balance, wobbling, or unstability.

Example

• Score of 10: You sit and get up without touching the ground or lose the balance.
• Score of 8: You use one hand to support while sitting down and one knee when standing.
• Score of 6 or less: You require a lot of support or expressing important unstability.

Why is exciting testing test

1. The predict of life expectancy

Easter studies by Araújo et al. (2012) Follow 2,000 adults with 51-80 children average 6 years old. The result shows that the person scored 8 or higher There is a lower mortality rate compared to those rating 3 or less.

The Takeaway: The ability to sit and get up with a little support there is a great deal of health, importance, and lively.

2. Working fitness test

SRT Assess the Blend:

• Muscle fitness (Legs, Main, Hip)
• Medicinal bush (Hip, hamstrings, ankles)
• Balance and coordination (Neuroromuscular control)

Not like the test exercises are not the same (Bench Press, Squat Max, Squat Max, etc. Integrated, real world movement.

3. Indicator of Independence in aging

Ability to move from one floor to stand without help is important for keeping independence, especially in age. Poor SRT score may show higher risk, mobility issues, or dependence on caregivers.

What are muscles and skill related?

SRT performance requires an effort in the coordination of body systems:

• Low body fitness: Quadriceps, glutes, hamstrings, and calves provide reduced forces and body lift.
• Core Security: The crush and stability of the spine keeps torso straight.
• Medicinal bush: Hip, knee, and ankle move is important to turn toward the floor.
• Balance and proprioception: The nervous system must coordinate weight distribution to prevent fall.

This makes SRT Pure exercise measures Instead of a single component test.

Increased tests and health research

Scientific literature highlighted the values ​​of the SRT prediction:

• Araújj et al. (2012, European magazine of cardiology cardiology): Found that low srt scores are relevant to an inpartic matter. The person rating less than 8 have Risk for more than 5-6 times Than those who have a perfect score.
• Brito et al. (2014, Clinical intervention in aging): Show that SRT score attached to the exercise muscle and can be used as a Tools Check for Risk.
• Useful test research: Similar to Strength and Speed ​​of Walking, SRT is the class of Old Biomarker working Estimated survival is better than historical age.

How to update your Rise score

Your srt score improves relevant to fix its key ingredients:

1. Strength training

• Squats, Lungges, Step Stages: Create a lower body's strength.
• Main work (Panel, side board, lifting leg): Stability of your car.

2. Flexibility and mobility

• Hip Choice: Pigeon Stretch Stretch, stretch the Tlexor.
• Moving of Hamstring: Based, folding dynamic legs.
• Ankle Information Drill: Heel upgrades, dorsiflexion stretches.

3. Balance training

• A single leg stands: Perform equilibrium to hold 30-60 seconds.
• Dynamic Balance Piercing: Walking lungs, layers, steps, bulgarian separate squat.

4. Practice srt

• Start with the use of support (hand or knees).
• Slowly reduce support of strength and balance better.

How is the test?

While SRT is useful, it should not be Single health measurement. It works best like part of a Comprehensive assessmentAlong with other tests such as:

SRT is a Selected toolsNot a diagnostic test. Low scores recommend areas to improve, but should not be assumed as a projection of mortality directly without direct health assessment.

Iarratais Praitici

• For individuals: A quick way to check the functional mobility at home.
• For coach and coach: Selected tools to determine moving capabilities or strength restrictions.
• For health service providers: No riskless and independent predict in older patients.

Important cachaways

• Have Increased test Is a simple but simple measure of useful health.
• A higher score is linked to the mobility, strength, flexibility, and Death Death Risk.
• You can improve your score through Strength, mobility, and balance training.
• While valuable, it should be regarded as part of a A wide range of health and health assessment.

Ether

1. Araújoj, Cg, Souza, E. Medeiros, FM, FM, FM, CLB (2012). The ability to sit and get up from the floor as a predict of all death. The European Defense Magazine of Cardiology, 21 (7), 892-898. Integration
2. Bito, LB, Ricardo, DR, Arauljo, DSMS, PS, PS, Myers, Myers, PS, Jamers, the predict of all death. Clinical intervention in aging, 9, 139-144. Integration
3. Guernik, JM, Ferrucci, L., Simonsick, em, Salive, & Walive, RB (1995). Lower function in person over 70 years as the foresee of the next disability. The New England of Medicy, 332 (9), 556-561. Integration