Sitting and Rising Test (SRT)

Introduction

The Sitting Rising Test (SRT) is a simple yet effective method for assessing your balance, flexibility, and muscle strength. Developed by Brazilian physician Claudio Gil Araujo, the SRT can help identify potential health risks associated with aging and low fitness levels. This tutorial will guide you through the steps to perform the test, interpret your score, and understand how to improve your fitness based on your results.

Step 1: Prepare for the Test

• Wear comfortable clothing.
• Remove shoes and socks to ensure your feet are bare.
• Clear the area around you to prevent any hazards.
• Stand up straight and take a moment to relax before starting.

Step 2: Perform the Sitting Position

• Without leaning or holding onto anything, lower yourself into a sitting position on the floor.
• Cross your legs comfortably as you sit down.

Step 3: Stand Back Up

• From the sitting position, try to stand back up using only your legs.
• Avoid using your hands, forearms, knees, or the sides of your legs for support.
• Ensure you do not brace yourself with your knees or put your hands on your knees or thighs.

Scoring Your Test

• Start with a total of 10 points.
• Subtract points based on the following criteria:
  • 1 point for using your hands, forearms, knees, or legs during the sitting or standing phases.
  • 0.5 points for losing your balance at any time during the test.

Scoring Ranges

• Good (8-10 points): Indicates good overall fitness and balance; greatest life expectancy.
• Fair (3.5-7.5 points): Indicates weak fitness and balance; higher risk of mortality.
• Poor (0-3 points): Indicates very low fitness; significantly higher risk of mortality.

Step 4: Improve Your Fitness

• If you scored low, consider starting a walking routine to enhance your cardiovascular fitness.
• Incorporate a progressive resistance training program to build muscle. Options include:
  • Weights
  • Resistance bands
  • Bodyweight exercises
• Consider foam rolling before workouts to improve flexibility.

Conclusion

The Sitting Rising Test is a valuable tool for assessing your fitness level and identifying areas for improvement. By understanding your score and taking actionable steps to enhance your strength, balance, and flexibility, you can significantly reduce health risks associated with aging. Start incorporating regular physical activity into your routine to promote a longer, healthier life.