The Session test (SRT) is a deceptively simple assessment in which you try to sit on the floor and get up with minimal support. On the surface it can look like a party trick or a quirky balance Challenge, but research has shown that they are closely associated with health, independence and even mortality risk.
Developed by the Brazilian doctor Dr. Claudio Gil Araújo and colleagues in the early 2010s the test has been recognized as a practical instrument for evaluation worldwide since then Functional fitness– The type of strength, balance and mobility that is necessary to perform daily tasks. In contrast to conventional strength or endurance tests, the SRT gives insight into Full body movement quality and his relationship with long -term health results.
This article divides how the seated test works, what it measures, why he is seen as a predictor of longevity and how you can improve your performance.
What is the starting test?
At the apartment test, you have to sit on the floor and then return to a standing position without using your hands, arms or knees to support. The test is evaluated from 10 points, with deductions to be used for every part of the body for support.
How it works
- Start upright with your shoulder -wide feet.
- Select yourself into a seating position alloyed with legs on the floor.
- Stand from the ground again.
- The aim is to complete the movement as smoothly as possible without using external support.
Evaluation system
The SRT uses A 10-point assessment method:
- Starting value: 10 points (5 for sitting, 5 to climb).
- Subtract 1 point For every use (hand, knee, forearm, side of the leg).
- Subtract 0.5 points For partial loss of balance, wobbling or instability.
Examples
- Points of 10: You sit and rise without touching the floor or losing your balance.
- Points of 8: You use a hand to support yourself while sitting and a knee.
- Points of 6 or less: You need several support or show considerable instability.
Why the introductory test counts
1. Predictor for longevity
A pioneering study by Araújo et al. (2012) pursued an average of 6 years over 2,000 adults aged 51 to 80 years. The results showed that people who scored a goal 8 or higher Had significantly lower mortality rates compared to the hits 3 or less.
Taking away: The ability to sit with little support and increase correlates strongly with general health, vitality and life expectancy.
2. Tests Functional fitness tests
The SRT evaluates a mixture:
- Muscular strength (Legs, core, hips)
- flexibility (Hips, knee tendons, ankles)
- Balance and coordination (Neuromuscular control)
In contrast to isolated fitness tests (bench presses, squares max and etc.) it reflects how well your body can cut off Integrated, real movements.
3. Indicator of independence in older adults
To be able to change the ground without supporting is crucial for maintaining independence, especially in old age. A bad SRT score can indicate a higher risk of falls, mobility problems or the dependence on supervisors.
Which muscles and skills are involved?
The implementation of the SRT requires a coordinated exertion of several body systems:
- Lower body thickness: Quadriceps, buttocks, knee tendons and calves ensure a force to lower and increase the body.
- Core stability: Abdominal and spinal stabilizers keep the upper body upright.
- flexibility: Hip, knees and ankle mobility are crucial to switch smoothly to the floor.
- Balance and proprioception: The nervous system must coordinate the weight distribution to prevent falls.
This does the SRT A Holistic fitness measure Rather than a single component test.
Apartment test and health research
Scientific literature has emphasized the prediction value of the SRT:
- Araújo et al. (2012, European Journal of Prudemitive Cardiology): Found that low SRT values
were significantly associated with a higher overall mortality. People who scored under 8 points 5–6 times higher risk of death as those with perfect scores. - Brito et al. (2014, clinical interventions in aging): Showed that the SRT values
can be correlated with the musculoskeleton -fitness and used as A Screening tool on the bitter risk. - Research on functional tests: Similar to the grip thickness and the speed of walking, the SRT belongs to a class of Functional aging biomarker This predicts survival better than chronological age alone.
How to improve your introductory score
By improving your SRT scores, the key components are treated:
1. Strength training
- Kniebugen, lash steps, vocal runs: Build the strength of the lower corporation.
- Core work (boards, side boards, leg increases): Stabilize your trunk.
2. Flexibility and mobility
- Hip opener: Tauben route, hip flexor.
- Mobility of the knee tendon: Folding forward, dynamic leg fluctuations.
- Ankle mobility Drills: Heel increases, dorsificial lexion extends.
3. Balance training
- Single leg stand: Praxis -Holding balance for 30–60 seconds.
- Dynamic balance drills: Laying steps, stripes, Bulgarian split crouch.
4. Practice the SRT itself
- Start with supports (hand or knee).
- Reduce support gradually and improve the strength and balance.
How reliable is the sitting test?
While the SRT is useful, it shouldn’t be the one Sole measure of health. It works best as part of A Comprehensive assessmentIn addition to other tests such as:
The SRT is a Screening toolNo diagnostic test. A low score suggests areas that can improve, but should not be regarded as a direct prediction of mortality without a broader health assessment.
Practical applications
- For individuals: A quick way to check functional mobility at home.
- For trainers and trainers: A screening tool for determining mobility or strength restrictions.
- For health service providers: A non-invasive predictor of fall risk and independence in older patients.
Key Takeaways
- The Apartment test is a powerful but simple measure of functional health.
- Higher reviews are with better mobility, strength, flexibility and connected lower risk of mortality.
- You can improve your score Strength, mobility and equilibrium training.
- Although valuable, it should be considered part of A Wider health and fitness evaluation.
References
- Araújo, CGS, de Souza, E., de Medeiros, FM & Castro, CLB (2012). Ability to sit out of the ground as a predictor of the overall mortality. European Journal of Prudemitive Cardiology, 21 (7), 892–898. link
- Brito, LB, Ricardo, Dr., Araújo, DSMS, Ramos, PS, Myers, J. & Araújo, CGS (2014). Ability to sit out of the ground as a predictor of the overall mortality. Clinical interventions in aging, 9, 139–144. link
- Guralnik, JM, Ferrucci, L., Simonsick, EM, Salive, Me & Wallace, RB (1995). Sub-extreme function for people over the age of 70 as a predictor of subsequent disabilities. New England Journal of Medicine, 332 (9), 556–561. link
