the STT lift test (SRT) It is a slightly simple evaluation as you try to sit on the ground and stand with the minimum support. On the surface, it may seem to be a trick for parties or twisted balance The challenge, but research has shown that it is closely related to health, independence and even the risk of deaths.
It was developed by the Brazilian doctor Dr. Claudio Jill Araijo And colleagues in early 2010, the test has been recognized since then around the world as an evaluation tool Farewell fitnessThe type of strength, balance and movement needed to perform daily tasks. Unlike traditional strength tests or endurance, SRT provides insight into The quality of the entire body movement And its relationship to the long -term health results.
This article breaks how to test the height test, what it measures, and why it is an indication of longevity, and how you can improve your performance.
What is the height test?
The bounce test requires you to sit on the floor and then return to a standing position without using your hands, arms or knees for support. The test is recorded from 10 points, with discounts for each part of the body used for help.
How to work
- Start standing up with the feet width on the shoulder.
- Lower yourself in sitting position across the legs on the floor.
- Stand back from the ground.
- The goal is to complete the movement smoothly as possible without using external support.
Registration system
SRT A is used 10 points score method:
- Starting degree: 10 points (5 for sitting, 5 for height).
- Put 1 point For each support it uses (hand, knee, forearm, leg side).
- Subtract 0.5 points To lose partial balance, volatility, or instability.
Examples
- 10 degreeSitting and rising without touching the ground or losing balance.
- Class 8You can use one hand to support while sitting and one knee when standing.
- 6 degree or lessYou need multiple pillars or show great instability.
Why the height test is important
1. Predicting with a longevity
A historical study by Araújo et al. (2012) More than 2000 adults between the ages of 51 and 80 follows for 6 years on average. The results showed that the individuals who registered 8 or higher The death rate was much lower compared to those who recorded 3 or less.
Fast food: the ability to sit and rise with a little support is closely related to public and vital health and life expected.
2. Farewell fitness tests
SRT evaluates a mixture of:
- Muscle (Legs, basic, hips)
- Flexibility (Hips, knee strings, ankles)
- Balance and coordination (Muscle nervous control)
Unlike the isolated gymnasium tests (Pench Press, Squat Max, etc.), it reflects the quality of your body performance Real world movements.
3. Independence Index in the elderly
The ability to move from Earth to standing without helping is crucial to maintaining independence, especially at an older age. The poor SRT degree may indicate a high risk of falling, mobility problems or dependence on caregivers.
What are the muscles and skills concerned?
SRT requires a coordinated effort to multiple body systems:
- Low body strengthProvides thigh muscles, gluten, knee strings, and calves to reduce and lift the body.
- Basic stability: The abdomen and spine stabilizers keep the trunk in a straight position.
- FlexibilityHip, knee, and ankle movement is crucial to transfer smoothly to the ground.
- Balance and ProPrioceptionThe nervous system must be coordinated to distribute weight to prevent fall.
This makes SRT a Comprehensive physical fitness measurement Instead of testing one component.
Sessions and health research test
Scientific literature highlighted the predictive value of SRT:
- Araújo et al. (2012, European Cardiology Journal of Preventive Diseases): I found that low SRT scores were significantly associated with the death rate of all causes. Individuals who registered less than 8 were 5-6 times the risk of death Those who have perfect degrees.
- Brito et al. (2014, clinical interventions in aging): It showed that SRT grades are associated with structural muscle fitness and can be used as Fall -risk examination tool.
- Search functional tests: Similar to the grip and speed of walking, SRT belongs to a category of Job aging is vital indicators Which expects to survive is better than time.
How to improve your height degree
SRT improves its main components processing:
1. Training force
- Squatting, stab wounds, and steps: Build the strength of the lower body.
- Basic work (panels, side panels, leg lifting): Your stem settled.
2. Flexibility and movement
- Hip openings: Extension of a pigeon, thigh thigh.
- Knee strings: Folding forward, dynamic leg fluctuations.
- Ankle transportation exercises: The heels raise, extend the back.
3. Training balance
- Single leg stands: Train the balance contract for 30-60 seconds.
- Dynamic balance exercises: Walking stabs, step, and squatting Bulgarian shrouds.
4. Exercise SRT itself
- Start using support (hand or knee).
- Gradually reduce support with improving strength and balance.
How reliable is the height test?
While SRT is useful, it should not be The only measure of health. It works better as part of a Comprehensive evaluationBesides other tests such as:
SRT is a ExaminationNot the diagnostic test. The low result suggests the improvement of improvement, but it should not be considered a direct prediction of death without a wider healthy assessment.
Practical applications
- For individuals: Fast way to check job mobility at home.
- For coaches and coaches: Examination tool to determine the limits of navigation or strength.
- For health care providers: Non -surgical indicator of the risks of falling and independence in older patients.
Main meals
- the Sitting bounce test It is a strong but simple measure of functional health.
- Top levels are related to improving mobility, strength and flexibility Reduced death risk.
- You can improve your grades through Power, mobility and balance training.
- Although it is valuable, it must be considered part of The broader health and fitness evaluation.
Reference
- Araújo, CGS, De Souza, E., De Medeiros, FM, & Castro, CLB (2012). The ability to sit and upgrade the floor as a fully predictor. European Cardiology Journal, 21 (7), 892-898. connection
- Brito, LB, Ricardo, Dr, Araújo, DSMS, Ramos, PS, Myers, J., & Araújo, CGS (2014). The ability to sit and upgrade the floor as a fully predictor. Clinical interventions in old age, 9, 139-144. connection
- Gualnik, JM, Ferrucci, L., Simonsick, Em, Salive, Me, & Wallace, RB (1995). Low swelling function in people over 70 years of age as an indicator of subsequent disability. New England Medicine Magazine, 332 (9), 556-561. connection
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