Manual Do Proesp-br 2009

8/16/2019 Manual Do Proesp-br 2009

1/29

!"#$% %'!#"&% (")'*+, -./0.1 23 )4156.789 23 -3252.: 3 &3:;3:?.: 3 @>5;A>59: 23 )B.15.789,

!9>;9 )13C>3 D "',

)2>9.129 @3E.> )>.0F9 G.H.

IJJK


2/29

!"#$% %'!#"&% (")'*+ !"#%'!

)2>9.129 G.H.

L@99>23/.29> 29 !"#%'!M

N, # OP% Q # !"#$% %'!#"&% (")'*+R

! "# $%&'%(#( )"* +* ,*+*-.&/.* -& 0#123& ,( *,"4(56& 78+24( *+4&/(% * *+$&%3* *,"4(42&-(/ 4 & &19*32.& ,* (":2/2(% &+ $%&7*++&%*+ ,* *,"4(56& 78+24( -( (.(/2(56& ,&+ 2-,24(,&%*+ ,* 4%*+42#*-3& 4&%$&%(/; ,& *+3(,& -"3%242&-(/; ,( ($32,6& 78+24( %*/(42&-(,( & *+$&%32.& *# 4%2(-5(+ * 9&.*-+ *-3%* ? (

@? (-&+A

I, OP)*' 'S# #' #($%&*T#' U# !"#$% %'!#"&% (")'*+R

! B*(/2C(% 2-3*%.*-5D*+ -( E%*( ,( $%&56& ,( +(=,* (3%(.F+ ,( $%&$&+256& ,* "# +2+3*#( ,* #*,2,(+ * 3*+3*+ )"* $&++212/23(# ( (.(/2(56& ,&+ 2-,24(,&%*+ ,* +(=,* (++&42(,&+ (& 'G-*%&; ( 2,(,* 4%&-&/H'24(; (& 4%*+42#*-3& 4&%$&%(/; (& *+3(,& -"3%242&-(/ * ( ($32,6& 78+24(I

! B*(/2C(% 2-3*%.*-5D*+ -( E%*( ,& *+$&%3* (3%(.F+ ,( $%&$&+256& ,* "# $%&'%(#( ,* 2,*-32724(56& ,* 4%2(-5(+ * 9&.*-+ 4 (/3(+ >(12/2,(,*+ #&3&%(+

4($(C ,*

.2(12/2C(%

"#(

2-3*%7(4*

*-3%*

( *,"4(56&

78+24(;

& *+$&%3*

*,"4(42&-(/

* & *+$&%3* ,* %*-,2#*-3&I ! J&-+323"2% "# 1(-4& ,* ,(,&+ 4($(C ,* &%2*-3(% *+3",&+ -& +*-32,& ,* +"'*%2%

,2('-H+324&+ * ,* $%&$&% -&%#(+ * 4%23F%2&+ ,* (.(/2(56& ,( $&$"/(56& *+4&/(% 1%(+2/*2%( -& 0#123& ,& 4%*+42#*-3& 4&%$&%(/; ,& *+3(3"3& -"3%242&-(/ * ,( ($32,6& 78+24( %*/(42&-(,( & #&3&%I

! K"1+2,2(% & L1+*%.(3H%2& M*%#(-*-3* +&1%* & N*+*-.&/.2#*-3& 4&%$&%(/; #&3&% * ,( ($32,6& 78+24( ,* 4%2(-5(+ * 9&.*-+ 1%(+2/*2%&+

V, )

()&%"*)

U%

-%U*U)'

% &%'&%'

!"#%'!

L 4&-9"-3& ,* #*,2,(+ * 3*+3*+ ,& MBLOKM F 4&-+323"8,& ,* 2-+3%"#*-3&+ $(%( #*,2,( ,& 4%*+42#*-3&; ,& $*%72/ -"3%242&-(/ * 3*+3*+ ,* ($32,6& 78+24( %*/(42&-(,&+ & *+$&%32.&A

J&-3",&; 4&-+2,*%(-,& ( %*(/2,(,* ,( 2#*-+( #(2&%2( ,(+ *+4&/(+ 1%(+2/*2%(+ -& )"* +* %*7*%*


3/29

P6& &1+3(-3*; 3(2+ 4(%(43*%8+324(+ %*7*%*-3*+


4/29

W, )!+*@)XS# U) ()&%"*) U% -%U*U)' % &%'&% '#-)-#"%' U# !"#%'!(" [Q\OB]Q NO ZON]NQK O \OK\OK KLZQ\LZL\LBOK ^ MBLOKM [B

Z*,2,(+ 4&%$&%(2+ Z(++( 4&%$&%(/; *+3(3"%(; *-.*%'(,"%( * ]ZJ

B*+2+3G-42( '*%(/ J&%%2,( ,* _ &" ` #2-"3&+

a&%5(%*+2+3G-42( (1,-(/ K23 b$ *# @ #2-"3&

a/*:212/2,(,*

K*-3(%*(/4(-5(%

a&%5( *:$/&+2.( ,* #*#1%&+ 2-7*%2&%*+ K(/3& V&%2C&-3(/

a&%5( *:$/&+2.( ,* #*#1%&+ +"$*%2&%*+ Q%%*#*++& ,* +%,"-"$%.)// Tc d'U

Q'2/2,(,* \*+3* ,& )"(,%(,&

e*/&42,(,* J&%%2,( ,* cf #*3%&+

W,N #>23/: 23 .4156.789 2.: ?3252.: 3 ;3:;3: !"#%'!("

J ( 72-(/2,(,* ,* &$*%(42&-(/2C(% ( ($/24(56& ,& MBLOKM[B ,2.2,2#&+ (

1(3*%2( ,*

#*,2,(+

* 3*+3*+

+(3&3&%*+

*#

,&2+

'%"$&+A

Q+

$%&.(+

,*

+(/(

* (+

$%&.(+ ,* )"(,%( T&" 4(#$&UA P& $%2#*2%& '%"$& 4&-+3(# (+ +*'"2-3*+ $%&.(+S T@U Z(++( 4&%$&%(/ 3&3(/; TcU O+3(3"%(; TgU O-.*%'(,"%( * ThU a/*:212/2,(,*A L #&32.& ,* +*%*# %*(/2C(,(+ $%*7*%*-42(/#*-3* *# +(/( ,*4&%%* ,& 7(3& ,( *:2'G-42( ,* )"* &+ *+4&/(%*+ $*%#(-*5(# ,*+4(/5&+A

L+ 3*+3*+ ,* )"(,%( &" 4(#$& +6& %*(/2C(,&+ *# *+$(5&+ /2.%*+ 4 &+ *+4&/(%*+ .*+32,&+ 4 %&"$(+ (,*)"(,(+ ( 2-,2.2,"(/ ,* (-&3(5D*+ ( )"(/ ,*.*%E +*% *-3%*'"* (& $%&7*++&% $(%( &+ ,*.2,&+ %*'2+3%&+ ,(+ #*,2,(+ * 3*+3*+ T#&,*/& *# (-*:&UA

5. O-4*%%(,(+ (+ #*,2,(+ * 3*+3*+ ,* +(/(; &+ (/"-&+ +*%6& &%2*-3(,&+ (

.*+32%*# +*"+

4(/5(,&+

* +*%6&

4&-,"C2,&+

(&+

3*+3*+

,*

)"(,%(

&"

4(#$&

+*'"2-,& ( &%,*# $%&$&+3( -( [(3*%2( MBLOKM[BA


5/29

-3252. 2. ?.::. 69>49>.1 Z(3*%2(/S b#( 1(/(-5( 4 $%*42+6& ,* (3F Rff '%(#(+ L%2*-3(56&S P& "+& ,* 1(/(-5(+ & (.(/2(,&% ,*.*%E 3*% *# 4&-3( +"( 4(/21%('*#A P( "32/2C(56& ,* 1(/(-5(+ $&%3E3*2+ %*4*-,(+* +"( 4(/21%('*# $%F.2( * %*$*32% *+3*

$%&4*,2#*-3&

(

4(,(

i

(

@f

#*,25D*+A

K"'*%*+*

(

"32/2C(56&

,*

"#

$*+&

$(,%6&

$%*.2(#*-3* 4&->*42,& $(%( 4(/21%(% ( 1(/(-5(A Q-&3(56&S Q #*,2,( ,*.* +*% (-&3(,( *# )"2/&'%(#(+ 4 ( "32/2C(56& ,* "#( 4(+( ,*42#(/A

-3252. 2. 3:;.;0>. Z(3*%2(/S O+3(,2j#*3%&; &" 3%*-( #F3%24(; &" 723( #F3%24( 4 $%*42+6& (3F c ##A L%2*-3(56&S P( "32/2C(56& ,* 723( #F3%24(; 4&-+2,*%(-,& )"* -&%#(/#*-3* */( 3G# @;Rf #*3%&+ ,* 4$%2#*-3&; (4&-+*/>(+* 72:E/( -( $(%*,* ( @ #*3%& ,& +&/& * *+3*-,G/( ,* 1(2:& $(%( 42#(A P*+3* 4(+& & (.(/2(,&% -6& $&,*%E *+)"*4*%+* ,* (4%*+4*-3(% @

#*3%& T,2+30-42(

,&

+&/&

( 723(U

(&

%*+"/3(,&

#*,2,&

-(

723(

#F3%24(A

M(%( ( /*23"%( ,( *+3(3"%( ,*.* +*% "32/2C(,& "# ,2+$&+232.& *# 7&%#( ,* *+)"(,%&A N*+3* #&,& "# ,&+ /(,&+ ,& *+)"(,%& F 72:(,&


6/29

-3252. 2. 3/B3>C.20>. Z(3*%2(/S \%*-( #F3%24( 4 $%*42+6& ,* c##A L%2*-3(56&S K&1%* "#( $(%*,* /2+(; ,* $%*7*%G-42( +*# %&,($F; 72:(+* ( 3%*-( #F3%24( $(%(/*/(#*-3* (& +&/& ( "#( (/3"%( ,* @;cf #*3%&+ $(%( &+ (/"-&+ #*-&%*+ * @;Rf # $(%( &+ (/"-&+ #(2&%*+A L (/"-& $&+242&-(+* *# $F; ,* 7%*-3* $(%( ( $(%*,*; 4 &+

1%(5&+

*#

(1,"56&

*#

`f

'%("+

*#

%*/(56&

(&

3%&-4&A

L+

4&3&.*/&+

,*.*#

*+3(%

*+3*-,2,&+ * &+ (-3*1%(5&+ +"$2-(,&+A L (/"-& ,*.*%E $&+242&-(% ( *:3%*#2,(,* ,& ,*,& #F,2& *+)"*%,& -& $&-3& C*%& ,( 3%*-(; +*-,& #*,2,( ( ,2+30-42( (3F ( *:3%*#2,(,* ,& ,*,& #F,2& ,2%*23&A Q-&3(56&S Q #*,2,( F %*'2+3%(,( *# 4*-38#*3%&+ 4 "#( 4(+( ,*42#(/A

&3:;3

23

\13]5Z5152.23

L:3/;.>

3

.16./7.>

69?

9

(./69

23

^311:M

Z(3*%2(/S b32/2C* "# 1(-4& 4 (+ +*'"2-3*+ 4(%(43*%8+324(+S (U "# 4"1& 4&-+3%"8,& 4 $*5(+ ,* gf : gf 4#I 1U "#( $*5( 32$& %F'"( ,* Rg 4# ,* 4$%2#*-3& $&% @R 4# ,* /(%'"%(I 4U *+4%*.( -( %F'"( "#( '%(,"(56& &" 4&/* +&1%* */( "#( 3%*-( #F3%24( *-3%* f ( Rg 4#I ,U 4&/&)"* ( %F'"( -& 3&$& ,& 4"1& -( %*'26& 4*-3%(/ 7(C*-,& 4 )"* ( #(%4( ,* cg 4#

72)"* *:(3(#*-3* *# /2->( 4 ( 7(4* ,& 4"1& &-,* &+ (/"-&+ ($&2(%6& &+ $F+A L%2*-3(56&S L+ (/"-&+ ,*.*# *+3(% ,*+4(/5&+A K*-3(#+* ,* 7%*-3* $(%( ( 1(+* ,( 4(2:(; 4 (+ $*%-(+ *+3*-,2,(+ * "-2,(+A J&/&4(# "#( ,(+ #6&+ +&1%* ( &"3%( * */*.(# &+ 1%(5&+ &+ * +*# "32/2C(% #&.2#*-3&+

,*

1(/(-5&

T2-+2+3G-42(+UA

J(,(

(/"-&

%*(/2C(%E

,"(+

3*-3(32.(+A

L

(.(/2(,&%

$*%#(-*4*

(&

/(,&

,& (/"-&; #(-3*-,&/>* &+ 9&*/>&+ *# *:3*-+6&A Q-&3(56&S L %*+"/3(,& F #*,2,& ( $(%32% ,( $&+256& #(2+ /&-'8-)"( )"* & (/"-& $&,* (/4(-5(% -( *+4(/( 4 (+ $&-3(+ ,&+ ,*,&+A B*'2+3%(+* & #*/>&% %*+"/3(,& *-3%* (+ ,"(+ *:*4"5D*+ 4 (-&3(56& *# "#( 4(+( ,*42#(/A


7/29

&3:;3 23 \13]5Z5152.23 L'3/;.>3.16./7.> :3? 9 (./69 23 ^311:M Z(3*%2(/S a23( #F3%24( * 723( (,*+2.( L%2*-3(56&S L+ (/"-&+ ,*.*# *+3(% ,*+4(/5&+A O+3*-,( "#( 723( #F3%24( -& +&/&A P(

#(%4(

,*

gi;@

4#

,*+3(

723(

4&/&)"*

"#

$*,(5&

,*

723(

(,*+2.(

,*

hR

4#

*# $*%$*-,24"/(% &+ *+3*-,2,&+ * (+ #6&+ +&1%*$&+3(+; & (.(/2(,& 2-4/2-(+* /*-3(#*-3* * *+3*-,* (+ #6&+ $(%( 7%*-3* & #(2+ ,2+3(-3* $&++8.*/A L (.(/2(,& ,*.* +* #(-3*% -*+3( $&+256& & 3*#$& +"7242*-3* $(%( ( ,2+30-42( +*% (-&3(,( $*/& (.(/2(,&%A Q-&3(56&S L %*+"/3(,& F #*,2,& *# 4# ( $(%32% ,( $&+256& #(2+ /&-'8-)"( )"* & (/"-& $&,* (/4(-5(% -( *+4(/( 4 (+ $&-3(+ ,&+ ,*,&+A B*'2+3%(+* & #*/>&% %*+"/3(,&

*-3%* ,"(+

*:*4"5D*+

4

(-&3(56&

*#

"#(

4(+(

,*42#(/A

&3:;3

23

_9>7.

>3:5:;`/65.

L.Z29?5/.1M

Z(3*%2(/S 4&/4>&-*3*+ ,* '2-E+324( * 4%&-j#*3%&A L%2*-3(56&S L +"9*23& (.(/2(,& $&+242&-(+* *# ,*4=123& ,&%+(/ 4 &+ 9&*/>&+ 7/*:2&-(,&+ ( h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


8/29

&3:;3 _9>7. 3]419:5B. 23 ?3?Z>9: 5/_3>59>3: L:.1;9 a9>5E9/;.1M Z(3*%2(/S b#( 3%*-( * "#( /2->( 3%(5(,( -& +&/&A L%2*-3(56&S Q 3%*-( F 72:(,( (& +&/&; $*%$*-,24"/(%#*-3* ( ,* $(%32,(A Q /2->( ,* $(%32,( $&,* +*% +2-(/2C(,( 4 '2C; 4 723( 4%*$* &" +*% "32/2C(,( "#( ,(+ /2->(+ )"*

,*#(%4(#

(+

)"(,%(+

*+$&%32.(+A

L

$&-3&

C*%&

,(

3%*-(

+23"(+*

+&1%*

(

/2->(

,*

$(%32,(A L (.(/2(,& 4&/&4(+* 2#*,2(3(#*-3* (3%E+ ,( /2->(; 4 &+ $F+ $(%(/*/&+; /2'*2%(#*-3* (7(+3(,&+; 9&*/>&+ +*#27/*:2&-(,&+; 3%&-4& /2'*2%(#*-3* $%&9*3(,& (,( *# $H 1%(-4& &" "#*,*42,( $(%( 7(42/23(% ( 2,*-32724(56& $%*42+( ,& /&4(/ &-,* 3&4&" $*/( $%2#*2%( .*C (& +&/&A

Q-&3(56&S

Q

#*,2,(

+*%E

%*'2+3%(,(

*#

4*-38#*3%&+

4

"#(

4(+(

,*42#(/A


9/29

&3:;3 23 .C5152.23 L;3:;3 29 b0.2>.29M Z(3*%2(/S "# 4%&-j#*3%&; "# )"(,%(,& ,*+*->(,& *# +&/& (-32,*%%($(-3* 4 h# ,* /(,&; h 4&-*+ ,* Rf 4# ,* (/3"%( &" h '(%%(7(+ ,* %*7%2'*%(-3* ,* c m ,& 32$& MO\@A L%2*-3(56&S L (/"-& $(%3* ,( $&+256& ,* $F; 4 "# $F (.(-5(,& ( ,* $(%32,(A Q& +2-(/ ,& (.(/2(,&%; ,*.*%E ,*+/&4(%+* (3F

& $%H:2#&

4&-*

*#

,2%*56&

,2('&-(/A

P(

+*)XG-42(;

4&%%*

*#

,2%*56&

(&

4&-*

< +"(

*+)"*%,( * ,*$&2+ +* ,*+/&4( $(%( & 4&-* *# ,2('&-(/ T(3%(.*++( & )"(,%(,& *# ,2('&-(/UA a2-(/#*-3*; 4&%%* *# ,2%*56& (& =/32#& 4&-*; )"* 4&%%*+$&-,* (& $&-3& ,* $(%32,(A L (/"-& ,*.*%E 3&4(% 4 "#( ,(+ #6&+ 4(,( "# ,&+ 4&-*+ )"* ,*#(%4(# & $*%4"%+&A L 4%&-j#*3%& ,*.*%E +*% (42&-(,& $*/& (.(/2(,&% -& #*-3& *# )"* & (.(/2(,& %*(/2C(% & $%2#*2%& $(++& 3&4(-,& 4 & $F & 2-3*%2&% ,& )"(,%(,&A K*%6& %*(/2C(,(+ ,"(+ 3*-3(32.(+; +*-,& %*'2+3%(,& & #*/>&% 3*#$& ,* *:*4"56&A Q-&3(56&S Q #*,2,( +*%E %*'2+3%(,( *# +*'"-,&+ * 4*-3F+2#&+ ,* +*'"-,& T,"(+ 4(+(+ ($H+ ( .8%'"/(UA

&3:;3 23

B319652.23

23

23:196.?3/;9

L69>>52.

23

IJ

?3;>9:M

Z(3*%2(/S b# 4%&-j#*3%& * "#( $2+3( ,* cf #*3%&+ ,*#(%4(,( 4 3%G+ /2->(+ $(%(/*/(+ -& +&/& ,( +*'"2-3* 7&%#(S ( $%2#*2%( T/2->( ,* $(%32,(UI ( +*'"-,(; ,2+3(-3* cf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

& (/"-&

,*.*%E

,*+/&4(%

+*;

& #(2+

%E$2,&

$&++8.*/;

*#

,2%*56&

< /2->(

,*

4>*'(,(A

L

(.(/2(,&% ,*.*%E (42&-(% & 4%&-j#*3%& -& #*-3& *# )"* & (.(/2(,& (& ,(% & $%2#*2%& $(++& 3&)"* & +&/& $*/( $%2#*2%( .*C 4 "# ,&+ $F+ (/F# ,( /2->( ,* $(%32,(A L 4%&-j#*3%& +*%E 3%(.(,& )"(-,& & (/"-& (& 4%"C(% ( +*'"-,( /2->( T/2->( ,* 4%&-*3%('*#U 3&4(% $*/( $%2#*2%( .*C (& +&/&A Q-&3(56&S L 4%&-*3%2+3( %*'2+3%(%E & 3*#$& ,& $*%4"%+& *# +*'"-,&+ * 4*-3F+2#&+ ,* +*'"-,&+ T,"(+ 4(+(+ ($H+ ( .8%'"/(UA

&3:;3 23 @.4.652.23 @.>259>3:45>.;c>5. Ld 90 K ?5/0;9:M Z(3*%2(/S m&4(/ $/(-& 4 #(%4(56& ,& $*%8#*3%& ,( $2+3(A J%&-j#*3%& * 724>( ,*

%*'2+3%&A K"'*%*

+*

( "32/2C(56&

,*

#(3*%2(/

-"#*%(,&

$(%(

72:(%

(,(+A ]-7&%#(+* )"* &+ (/"-&+ -6& ,*.*%6& $(%(% (& /&-'& ,& 3%(9*3& *

1 Testes de fidedignidade foram realizados com garrafas do tipo PET em relação aos cones de

50cm tendo sido encontrado índices de correlação intra-classe 0,93.


10/29

)"* +* 3%(3( ,* "# 3*+3* ,* 4&%%2,(; *#1&%( $&++(# 4(#2->(% *.*-3"(/#*-3* )"(-,& +*-32%*#+* 4(-+(,&+A N"%(-3* & 3*+3*; 2-7&%#(+* (& (/"-& ( $(++('*# ,& 3*#$& (&+ g; R * i #2-"3&+ TnQ3*-56&S 7(/3( @ #2-"3&opU -& 3*+3* ,&+ ` #2-"3&+ * c; h * R TnQ3*-56&S 7(/3( @ #2-"3&U -& 3*+3* ,&+ _ #2-"3&+A Q& 72-(/ ,& 3*+3* +&(%E "# +2-(/ T($23&U +*-,& )"* &+ (/"-&+ ,*.*%6& 2-3*%%$*% ( 4&%%2,(; $*%#(-*4*-,& -& /"'(%

&-,*

*+3(.(#

T-&

#*-3&

,&

($23&U

(3F

+*%

(-&3(,(

&"

+2-(/2C(,(

(

,2+30-42(

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

,&% -(+

4&+3(+

Tm*#&+;

cff?UI

gA >E ,*3*%#2-(,&+ -8.*2+ ,* ($32,6& 78+24( *# 4%2(-5(+ * (,&/*+4*-3*+ *+3%(32724(,&+ $&% 2,(,* * +*:& T$&-3&+ ,* 4&%3*U; 3(-3& $(%( & 3*+3* ,* _ * ` #2-"3&+; ]ZJ; +*-3(%*(/4(-5(% * &"# 01 )"* +* (++&42(# 4 ( &4&%%G-42( ,&+ 7(3&%*+ ,* %2+4& ("#*-3(,&A T[*%'#(--; cffiI Z&%*2%( cffi; m*#&+ cff?UA

M&%3(-3&; 3*-,& *# .2+3( *++(+ *.2,G-42(+ 42*-38724(+ & MBLOKM[B +"'*%* 4%23F%2&+ ,* (.(/2(56& $(%( &+ 3*+3*+ ,* Q$aK 4&-7&%#* (+ 3(1*/(+ (1(2:&S


11/29

*-@ 4.>. >.4.E3: 3 ?976.:

[/2563 23 -.::. @9>49>.1

*2.23 ".4.E3: -97.:

? @?;i @?;@

i @`;c @i;c ` @`;g @`;@

@f cf;? cf;`

@@ cc;@ cc;g

@c cc;c cc;_

@g cc;f cc;f

@h cc;c cc;f

@R cg;f cc;h

@_ ch;f ch;f

@?

cR;h

ch;f

J&-+2,*%(#+* .(/&%*+ (1(2:& ,&+ $&-3&+ ,* 4&%3* 4& $(%0#*3%&+ ,* /9>?.152.23A L+ .(/&%*+ +"$*%2&%*+ (&+ $&-3&+ ,* 4&%3* 4&-72'"%(#+* 4& 5/256.29>3: 23 >5:69 . >.4.E3: 3 ?976.:

&3:;3

29:

K

?5/0;9:

*2.23 ".4.E3: -97.:

? @@R? @f`f

i @@R? @@f@

` @@?h @@fg

@f @cfi @@R?

@@ @gih @@?`

@c @hcR @c@f

@g @Rff @c@f

@h @R_f @ccf

@R

@_gh

@chf

@_ @__f @cR_

@? @__f @cR_

m&%*-C2 Tcff_U *.2,*-42&" -8.*2+ */*.(,&+ ,* (++&42(56& *-3%* &+ 3*+3*+ ,* ` #2-"3&+; _ #2-"3&+ * .&/"#* #E:2#& ,* &:2'G-2& *# #/Tl'A#2-UfA_?A M&% +"$&+3& 4&-4/"2+* )"* & 3*+3* ,* ` #2-"3&+ F 4($(C ,* $%*,2C*% 4 (/3( 72,*,2'-2,(,* & ,*+*#$*->& -& 3*+3* ,&+ _ #2-"3&+A J 1(+* -*+3(+ *.2,G-42(+ m&%*-C2 ,*+*-.&/.*" *)"(5D*+ )"* $*%#23*# $%*,2C*% &+ %*+"/3(,&+ ,& 3*+3* ,&+ _ #2-"3&+ ( $(%32% ,& 3*+3*


12/29

,&+ ` #2-"3&+cA K*-,& (++2#; & MBLOKM[B +"'*%* )"* (.(/2(56& ,( 4($(42,(,* 4(%,2&%%*+$2%(3H%2( 3(#1F# $&++( +*% %*(/2C(,(; ,* 7&%#( (/3*%-(32.(; (3%(.F+ ,& 3*+3* ,* 4&%%2,(W4(#2->(,( ,&+ _ #2-"3&+ +*-,& (.(/2(,( 4&-7&%#* &+ $&-3&+ ,* 4&%3* +"'*%2,&+ $*/( 3(1*/( (1(2:&A

&3:;3 29:

d ?5/0;9:

*2.23 ".4.E3: -97.:

? ?_i ?@R

i ?_i ?@R

` icf ?if

@f iR_ icf

@@ `RR `@R

@c ``_ `_f

@g @fRf @f@R

@h

@@ff

@f_f

@R @@RR @@cf

@_ @@`f @@_f

@? @@`f @@_f

J&-+2,*%(#+* &+ .(/&%*+ (1(2:& ,&+ $&-3&+ ,* 4&%3* 4& 5/256.29>3: 23 >5:69


13/29

Z&%*2%( *3 (/A Tcff`U ,*3*43(%(# -8.*2+ */*.(,&+ ,* (++&42(56& *-3%* & 3*+3* ,* +*-3(%*(/4(-5(% 4 * +*# ( "32/2C(56& ,& [(-4& ,* q*//+; 4&-7&%#* ,*+4%23& -( #*3&,&/&'2( ,& MBLOKM[BA Q $(%32% ,*++(+ 4&-+3(3(5D*+ &+ ("3&%*+; 4&-+2,*%(-,& 3%G+ 7(+*+ ,* ,*+*-.&/.2#*-3& 4&%$&%(/ T$%F$=1*%*+; $=1*%*+ * $H+$=1*%*+U +"'*%2(# *)"(5D*+ $(%( $%*,2C*% & %*+"/3(,& ,& 3*+3* 4 1(-4& ( $(%32% ,& 3*+3* +*#

1(-4&gA

J&-+2,*%(-,&

*+3(+

2-7&%#(5D*+

&

MBLOKM[B

+"'*%*

&

3*+3*

,*

+*-3(%*

(/4(-5(% +*# 1(-4& ,* q*//+ 4& (/3*%-(32.( $(%( (.(/2(56& ,( 7/*:212/2,(,* 4&-7&%#* &+ $&-3&+ ,* 4&%3* ,( 3(1*/( +*'"2-3*A

&3:;3 23 _13]5Z5152.23 L:3/;.>3.16./7.> :3? (./69 23 ^311:M

*2.23 ".4.E3: -97.:

? c`;g c@;h

i c`;g c@;h

`

c`;g

c@;h

@f c`;h cg;R

@@ c?;i cg;R

@c ch;? cg;R

@g cg;@ cg;R

@h cc;` ch;g

@R ch;g ch;g

@_ cR;? ch;g

@? cR;? ch;g

J&-+2,*%(#+* &+ .(/&%*+ (1(2:& ,&+ $&-3&+ ,* 4&%3* 4& 5/256.29>3: 23 >5:69


14/29

&3:;3 23 _9>7.i>3:5:;`/65. .Z29?5/.1 L*$+ ,-M,

*2.23 ".4.E3: -97.:

? cf cf

i cf cf

` cc cf

@f cc cf

@@ cR cf

@c gf cf

@g gR cg

@h gR cg

@R gR cg

@_ hf cg

@? hR cg

B*+"/3(,&+ 2-7*%2&%*+ (&+ $&-3&+ ,* 4&%3* 2-,24(# ( $%&1(12/2,(,* ("#*-3(,( ,* */256.29>3: 23 "5:69


15/29

6. )T)+*)XS# U) )!&*US# \['*@) "%+)@*#=)U) )# U%'%-!%=j# -#" L)!\U-M,

Q+ 4($(42,(,*+ 7"-42&-(2+ #&3&%(+ +* %*7*%*# (& ,*+*-.&/.2#*-3& ,(+ )"(/2,(,*+ ,( ($32,6& 78+24( 3(2+ 4& ( 7&%5(; .*/&42,(,*; ('2/2,(,*; $&3G-42( (*%H12(hA

\(2+ 4$&-*-3*+

,27*%*#

4&-+2,*%(.*/#*-3*

,&+

4$&-*-3*+

,(

Q$aK

$&+3&

)"*

*+36&; *# '%(-,* *+4(/(; ,*3*%#2-(,&+ '*-*324(#*-3*A Q %*/*.0-42( ,( (.(/2(56& ,(+ 4$&-*-3*+ ,( Q$a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

L

MBLOKM[B

$%&$D*

(.(/2(%

(/F#

,(

$&3G-42(

(*%H124(

(+

+*'"2-3*+

4$&-*-3*+S 7&%5( *:$/&+2.( ,* #*#1%&+ 2-7*%2&%*+ T+(/3& >&%2C&-3(/U; 7&%5( *:$/&+2.( ,* #*#1%&+ +"$*%2&%*+ T(%%*#*++& ,& #*,242-*1(// ,* c d'UI ('2/2,(,* T)"(,%(,&U * .*/&42,(,* ,* ,*+/&4(#*-3& Tcf #*3%&+UA

Q &$*%(42&-(/2C(56& ,( Q$aNZ -& MBLOKM[B *7*32.(+* $&% (.(/2(56& -&%#(32.( T.*% )"(,%& (1(2:&UA Q (.(/2(56& -&%#(32.( &" $&% -&%#(+ "32/2C( "#( *+4(/( $*%4*-38/24( )"* $*%#23* (.(/2(% & ,*+*#$*->& ,* "# +"9*23& *# %*/(56& ( +*" $%H$%2& '%"$&A O# &"3%(+ $(/(.%(+; ( (.(/2(56& -&%#(32.( $*%#23* ( /&4(/2C(56& ,* "# ,*3*%#2-(,& +"9*23& -"#( ,*3*%#2-(,( 4$*3G-42( &" 4(%(43*%8+324( -& +*2& ,* +*" $%H$%2& '%"$& &" $&$"/(56& ,* &%2'*#A P& MBLOKM[B (+ -&%#(+ +6& +"'*%2,(+ (

$(%32%

,&

,&+

,(,&+

-(42&-(2+

*

+6&

(.(/2(,(+

(

$(%32%

,*

4(3*'&%2(+

%*7*%*-3*+

<

*:$*43(32.( ,* $(,%D*+ ,* ,*+*#$*->& 4&-7&%#* 3(1*/( (1(2:&A

T.19>3: 3? 43>63/;5: %]436;.;5B. 23 !.2>89 23 U3:3?43/a9

hf a%(4&

hf _f B(C&E.*/

_f if [

if

`i

Z"23& [

`i O:4*/G-42(

4 A potência aeróbia é incluída nos testes de ApFDM por constituir-se numa variável

determinante em esportes com exigências de longa duração.


16/29

\9>7. 3]419:5B. 23 ?3?Z>9: :043>59>3: L.>>3?3::9 29 !"#$%$&"'()) M

P&%#(+ ,* %*7*%G-42( $(%( ( (.(/2(56& ,( 7&%5( *:$/&+2.( ,* #*#1%&+ +"$*%2&%*+ ,&+ %($(C*+ ^ Q%%*#*++& ,& #*,242-*1(/A

'3]9

*2.23

\>.69

".E9kB31

(9?

-,(9?

%]631`/65.

- ) ' @ P + * = #

l r @_h @_h @?` @if cf@ cfc ch` sk cRf

m r @if @if @`` cff cch ccR c_` sk c?f

K r cff cff c@` ccf ch` cRf c`` sk gff

NJ r c@c c@g cg` chf c_` c?f gc` sk ggf

NN r cgi cgi c_f c_@ c`g c`h g_@ sk g_c

NI r c_h c_h c`_ c`? gc` ggf hcc sk hcg

NV r gff gff gg` ghf gi` g`f h`` sk Rff

NW r gRf gRf g`` hff hh` hRf R_@ sk R_c

Ne r hff hff hg` hhf h`` Rff _fi sk _f`

Nd r hRg hRg h`` Rff RRc RRg _`` sk ?ff

Nl

r hif

hif

Rc@

Rcf

Ri`

R`f

_i`

sk

_`f

P&%#(+ ,* %*7*%G-42( $(%( ( (.(/2(56& ,( 7&%5( *:$/&+2.( ,* #*#1%&+ +"$*%2&%*+ ,(+ #&5(+ ^ Q%%*#*++& ,& #*,242-*1(/A

'3]9 *2.23 \>.69 ".E9kB31 (9? -,(9? %]631`/65.

a O Z ] P ] P

L

? r @Rg @Rg @_@ @_c @?` @if c@_ sk c@?

i r @_? @_? @ih @iR @`` cff ch_ sk ch?

` r @iR @iR cff cf@ ccR cc_ c?` sk cif

@f r cff cff c@` ccf chh chR gf@ sk gfc

@@

r

ccf

ccf

ch_

ch?

c?_

c?R

gc`

sk

ggf

@c r ch@ ch@ c_` c?f c`` gff g_` sk g?f

@g r c_R c_R c`h c`R gcc gcg g`` sk hff

@h r cif cif gf` g@f ghg ghh h@? sk h@i

@R r gff gff gc` ggf gR` g_f hc` sk hgf

@_ r gcf gcf gg` ghf g_` g?f hh` sk hRf

@? r g@f g@f gg` ghf g?h g?R hhf sk hh@


17/29

\9>7. 3]419:5B. 23 ?3?Z>9: 5/_3>59>3: L:.1;9 3? 25:;n/65.M

P&%#(+ ,* %*7*%G-42( $(%( ( (.(/2(56& ,( 7&%5( *:$/&+2.( ,* #*#1%&+ 2-7*%2&%*+ ,&+ %($(C*+ ^ K(/3& *# ,2+30-42(A

'3]9 *2.23 \>.69 ".E9kB31 (9? -,(9? %]631`/65.

- ) ' @ P + * = #

? r @@@ @@@ @c@ @cc @gg @gh @R` sk @_f

i r @@i @@i @c? @ci @g` @hf @_R sk @__

` r @c` @c` @g` @hf @R@ @Rc @?i sk @?`

@f r @gR @gR @h_ @h? @R? @Ri @i? sk @ii

@@ r @hf @hf @R@ @Rc @_h @_R @`@ sk @`c

@c r @h` @h` @R` @_f @?g @?h cfg sk cfh

@g r @R` @R` @_` @?f @ih @iR c@_ sk c@?

@h r @?f @?f @ig @ih @`` cff cgf sk cg@

@R r @if @if @`g @`h cf` c@f chc sk chg

@_ r @i_ @i_ @`` cff c@h c@R chi sk ch`

@? r @i_ @i_ cfg cfh c@` ccf cRf sk cR@

P&%#(+ ,* %*7*%G-42( $(%( ( (.(/2(56& ,( 7&%5( *:$/&+2.( ,* #*#1%&+ 2-7*%2&%*+ ,(+ #&5(+ ^ K(/3& *# ,2+30-42(A

'3]9 *2.23 \>.69 ".E9kB31 (9? -,(9? %]631`/65.

a O Z ] P ] P L

? r `h `h @fR @f_ @@R @@_ @h_ sk @h?

i r @fR @fR @@c @@g @c_ @c? @Rc sk @Rg

` r @@_ @@_ @c_ @c? @g` @hf @_R sk @__

@f r @cg @cg @gg @gh @hR @h_ @?g sk @?h

@@

r @c?

@c?

@g?

@gi

@h`

@Rf

@?`

sk

@if

@c r @gf @gf @hf @h@ @Rh @RR @ih sk @iR

@g r @gg @gg @hh @hR @R` @_f @i` sk @`f

@h r @gh @gh @h_ @h? @_f @_@ @`i sk @``

@R r @gR @gR @h? @hi @_c @_g @`i sk @``

@_ r @g@ @g@ @hc @hg @Ri @R` @`@ sk @`c

@? r @c@ @c@ @gh @gR @Rc @Rg @i` sk @`f


18/29

&3:;3 23 .C5152.23 Lb0.2>.29M

P&%#(+ ,* %*7*%G-42( $(%( ( (.(/2(56& ,( ('2/2,(,* ,&+ %($(C*+A

'3]9 *2.23 %]631`/65. -,(9? (9? ".E9kB31 \>.69

- ) ' @ P + * = #

? rk _;f` _;fi ^ ?;ff ?;f@ ?;hg ?;hh ?;?_ s ?;?_

i

rk

R;`? R;ì

_;?i _;?`

?;cf ?;c@

?;R`

s

?;R`` rk R;i@ R;ic _;Rf _;R@ _;i` _;`f ?;@` s ?;@`

@f rk R;Ri R;R` _;cR _;c_ _;__ _;_? ?;ff s ?;ff@@ rk R;g` R;hf _;@f _;@@ _;Rf _;R@ _;i? s _;i?@c rk R;@? R;@i _;ff _;f@ _;gh _;gR _;?f s _;?f@g rk R;ff R;f@ R;i_ R;i? _;@_ _;@? _;Rg s _;Rh

@h rk R;ff R;f@ R;_` R;?f _;ff _;f@ _;g? s _;g?@R rk h;`@ h;`c R;R` R;_f R;`` _;ff _;c_ s _;c_@_ rk h;`f h;`@ R;hc R;hg R;?R R;?_ _;@f s _;@f@? rk h;`f h;`@ R;hg R;hh R;?R R;?_ _;fg s _;fg

P&%#(+ ,* %*7*%G-42( $(%( ( (.(/2(56& ,( ('2/2,(,* ,(+ #&5(+A

'3]9 *2.23 %]631`/65. -,(9? (9? ".E9kB31 \>.69

\ % - * = * = #

? rk _;R_ _;R? ?;R_ ?;R? i;ff i;f@ i;h@ s i;h@

i rk _;hf _;h@ ?;cc ?;cg ?;R` ?;_f ?;ì s ?;ì` rk _;fg _;fh _;i` _;`f ?;cR ?;c_ ?;_g s ?;_g

@f rk R;ii R;i` _;_f _;_@ ?;ff ?;f@ ?;gR s ?;gR@@ rk R;?c R;?g _;h` _;Rf _;`f _;`@ ?;ch s ?;ch

@c rk R;_g R;_h _;g_ _;g? _;if _;i@ ?;@? s ?;@?@g rk R;R? R;Ri _;ci _;c` _;?f _;?@ ?;@f s ?;@f@h rk R;h` R;Rf _;cc _;cg _;_i _;_` ?;fg s ?;fg

@R

rk R;gg R;gh

_;@` _;cf

_;__ _;_?

?;ff

s ?;ff

@_ rk R;h@ R;hc _;@R _;@_ _;RR _;R_ _;`h s _;`h@? rk R;Rh R;RR _;cc _;cg _;Ri _;R` ?;ff s ?;ff


19/29

&3:;3 23 B319652.23 LIJ ?3;>9:M

P&%#(+ ,* %*7*%G-42( $(%( ( (.(/2(56& ,( .*/&42,(,* ,&+ %($(C*+A

'3]9 *2.23 %]631`/65. -,(9? (9? ".E9kB31 \>.69

- ) ' @ P + * = #

? rk g;_R g;__ h;@c h;@g h;hc h;hg h;_c s h;_g

i rk g;Rf g;R@ h;ff h;f@ h;c@ h;cc h;h? s h;h?

` rk g;@R g;@_ g;ii g;i` h;f` h;@f h;g@ s h;g@

@f rk g;f? g;fi g;?h g;?R g;ì g;`` h;@R s h;@R

@@ rk g;ff g;f@ g;_c g;_g g;i_ g;i? h;fg s h;fg

@c rk g;ff g;f@ g;Rf g;R@ g;?h g;?R g;`_ s g;`_

@g rk g;ff g;f@ g;g? g;gi g;_f g;_@ g;i@ s g;i@

@h rk c;`f c;`@ g;cg g;ch g;h_ g;h? g;_? s g;_?

@R

rk c;i?

c;ii

g;@_

g;@?

g;gi

g;g`

g;_f

s g;_f

@_ rk c;?i c;?` g;@c g;@g g;g@ g;gc g;Rf s g;Rf

@? rk c;?c c;?g g;@c g;@g g;gf g;g@ g;Rg s g;Rg

P&%#(+ ,* %*7*%G-42( $(%( ( (.(/2(56& ,( .*/&42,(,* ,(+ #&5(+A

'3]9 *2.23 %]631`/65. -,(9? (9? ".E9kB31 \>.69

\ % - * = * = #

? rk g;`f g;`@ h;h? h;hi h;?? h;?i R;f? s R;f?

i rk g;i? g;ii h;c? h;ci h;Rg h;Rh h;?R s h;?R

`

rk g;RR

g;R_

h;ff

h;f@

h;ci

h;c`

h;Rh

s h;Rh

@f rk g;hg g;hh g;`? g;ì h;@_ h;@? h;h@ s h;h@

@@ rk g;c` g;gf g;i? g;ii h;f` h;@f h;g@ s h;g@

@c rk g;f? g;fi g;?i g;?` h;ff h;f@ h;cR s h;cR

@g rk g;ff g;f@ g;?@ g;?c g;ì g;`` h;@` s h;@`

@h rk g;ff g;f@ g;?f g;?@ g;`? g;ì h;c@ s h;c@

@R rk g;fR g;f_ g;?c g;?g h;ff h;f@ h;cR s h;cR

@_ rk g;ch g;cR g;?f g;?@ h;ff h;f@ h;cg s h;cg

@? rk g;@_ g;@? g;?` g;if h;f? h;fi h;gc s h;gc


20/29

&3:;3 23 >3:5:;`/65. LK ?5/0;9:M

P&%#(+ ,* %*7*%G-42( $(%( ( (.(/2(56& ,( %*+2+3G-42( '*%(/ ,&+ %($(C*+A

'3]9 *2.23 \>.69 ".E9kB31 (9? -,(9? %]631`/65.

- ) ' @ P + * = #

? r @fic @fic @@`` @cff @cii @ci` @R@h sk@R@R

i r @@cf

@@cf

@ch@ @chc

@g_@ @g_c

@__@

sk@__c

` r @cgf @cgf @gRR @gR_ @Rfi @Rf` @ifi sk@if ̀

@f r @c_f @c_f @hfg @hfh @RR` @R_f @i`i sk@i``

@@ r @c`f @c`f @hgR @hg_ @R`` @_ff @`cf sk@`c@

@c r @gRc @gRc @h`` @Rff @__g @__h cf@h skcf@R @g r @h@? @h@? @R_` @R?f @?hh @?hR c@@h skc@@R

@h r @hi? @hi? @_g` @_hf @if` @i@f c@ic skc@ig

@R r @RR_ @RR_ @?f? @?fi @iif @ii@ cc?R skcc?_ @_ r @R?h @R?h @?gf @?g@ @ii` @i`f cgii skcgi` @? r @RgR @RgR @_?` @_if @gc` @igf cg@f skcg@@

P&%#(+ ,* %*7*%G-42( $(%( ( (.(/2(56& ,( %*+2+30-42( '*%(/ ,(+ #&5(+A

'3]9 *2.23 \>.69 ".E9kB31 (9? -,(9? %]631`/65.

\ % - * = * = #

? r ``c ``c @f?@ @f?c @@`h @@`R @R@` sk@Rcf

i r @fhf @fhf @@gg @@gh @ch` @cRf @RfR sk@Rf_ ` r @@ff @@ff @cfh @cfR @gg` @ghf @__i sk@__ ̀

@f r @@@@ @@@@ @chf @ch@ @g?? @g?i @?_@ sk@?_c @@ r@@hf @@hf @cR` @c_f @g`? @g`i @?cc sk@?cg

@c r @@Rf @@Rf @c?c @c?g @hcc @hcg @?h` sk@?Rf

@g r @@_f @@_f @ci_ @ci? @hh` @hRf @?`` sk@iff @h r @@?@ @@?@ @c`_ @c`? @hh? @hhi @i@i sk@i@` @R r @@ii @@ii @gfh @gfR @hR@ @hRc @ih` sk@iRf

@_ r @@RR

@@RR

@cR` @c_f

@g?i @g?`

@_hh

sk@_hR

@? r @@@f @@@f @c@? @c@i @gch @gcR @?fg sk@?fh


21/29

&3:;3 23 >3:5:;`/65. C3>.1 L4>325789 4.>. d ?5/0;9:M

P&%#(+ ,* %*7*%G-42( $(%( ( (.(/2(56& ,( %*+2+30-42( '*%(/ ,&+ %($(C*+A

'3]9 *2.23 \>.69 ".E9kB31 (9? -,(9? %]631`/65.

Z Q K J b m ] P L

? r ?gR ?gR ?iR ?i_ ich icR `cg sk`ch

i r

??g

??g

icR ic_

i?i i?`

@ff`

sk@f@f

` r ihR ihR i`` `ff `_R `__ @f`_ sk@f`?

@f r iif iif `h@ `hc @ff` @f@f @@R? sk@@Ri

@@ r `@R `@R `?? `?i @fh` @fRf @@i` sk@@`f

@c r `_R `_R @fc` @fgf @@f` @@ff @cRh sk@cRR @g r ìg ìg @fic @fig @@Ri @@R` @g@` sk@gcf

@h r @f_i @f_i @@gh @@gR @cf` @c@f @g?@ sk@g?c

@R r @@cf @@cf @@i_ @@i? @c_@ @c_c @hgh sk@hgR @_ r @@Rf @@Rf @c@` @ccf @cii @ci` @Rfh sk@RfR @? r @@R_ @@R_ @c@` @ccf @cii @ci` @Rfh sk@RfR

P&%#(+ ,* %*7*%G-42( $(%( ( (.(/2(56& ,( %*+2+3G-42( '*%(/ ,&+ %($(C*+A

'3]9 *2.23 \>.69 ".E9kB31 (9? -,(9? %]631`/65.

\ % - * = * = #

? r _Rc _Rc _ic _ig ?c` ?gf iR@ sk iRc i r ?ff ?ff ?gh ?gR ??? ??i i?h ski?R

` r ?Rf ?Rf ?i` ?`f ihf ih@ `_R sk`__ @f r ?ig ?ig ig@ igc iig iih @fc_ sk@fc?

@@ r icc icc i_? i_i `@` `cf @fhc sk@fhg

@c r iRR iRR `ff `f@ `R? `Ri @fif sk@fi@

@g r ii? ii? `gh `gR ``_ ``? @@ci sk@@c ̀

@h

r `cf

`cf

`__ `_?

@fcg @fch

@@_g

sk@@_h

@R r `RR `RR ``` @fff @fhg @fhh @cfh sk@cfR

@_ r `?f `?f @ff` @f@f @fRh @fRR @@RR sk@@R_

@? r ìc ìc @fcc @fcg @f_c @f_g @cf_ sk@cf?


22/29

@P"T)' U% @"%'@*-%= @#"!#")+ !)") ) !#!P+)XS# *=\)=$PT%=*+ (")'*+%*")

L+ *+3",&+ 4$(%(32.&+ %*(/2C(,&+ $*/&+ $*+)"2+(,&%*+ ,& MBLOKM[B *.2,*-42(%(# ,27*%*-5(+ *-3%* (+ 4"%.(+ ,* 4%*+42#*-3& 4&%$&%(/ *-3%* ( $&$"/(56&

2-7(-3& 9".*-2/

1%(+2/*2%(

*

(

$&$"/(56&

(#*%24(-(

$%&.*-2*-3*

,&+

*+3",&+

,&

PJVKWJNJA \(-3& $(%( *+3(3"%( 4& $(%( #(++( 4&%$&%(/ 3&3(/ &+ .(/&%*+ ,( $&$"/(56& 1%(+2/*2%( T$*%4*-32/; R; Rf * `RU *%(# #(2+ */*.(,&+ )"* &+ .(/&%*+ $%&$&+3&+ $*/& PJVKWJNJ (3F ( 2,(,* $%H:2#( (&+ @g (-&+A Q $(%32% ,*++( 2,(,* &+ .(/&%*+ +* ($%&:2#(.(# * $&% .&/3( ,& @h (-&+ &+ (,&/*+4*-3*+ (#*%24(-&+ +"$*%(.(# &+ .(/&%*+ *-4&-3%(,&+ -( $&$"/(56& 1%(+2/*2%(A O+3*+ ,(,&+ +"'*%*#; (/F# ,(+ ,27*%*-5(+ -&+ .(/&%*+ (1+&/"3&+ -( *+3(3"%( * #(++( 4&%$&%(/ 3&3(/ -&+ ,&2+ +*:&+; ( >2$H3*+* ,* )"* ( #(3"%(56& 12&/H'24( F $%*4&4* -( $&$"/(56& 1%(+2/*2%( *# %*/(56& . L6?M 29: >.4.E3:


23/29

%:;.;0>. L6?M 2.: ?97.:

-.::. 69>49>.1

;9;.1

>.4.E3:


24/29

-.::. 69>49>.1 ;9;.1 ?97.:


25/29

Q+ ,27*%*-5(+ *-3%* & $*%72/ ,* 4%*+42#*-3& ,( *+3(3"%( * ,( #(++( 4&%$&%(/ 3&3(/ *-3%* %($(C*+ * #&5(+ 1%(+2/*2%&+ * (#*%24(-&+ $%&.*-2*-3*+ ,& PJVKWJNJ (/3*%(%(# ,( #*+#( 7&%#(; & $*%72/ ,(+ 4"%.(+ $*%4*-38/24(+ ,& Y-,24* ,* Z(++( J&%$&%(/ T]ZJUA M&%3(-3&; 3&%-&"+* (4&-+*/>E.*/ )"* +* $%&$"+*++*# 4"%.(+ ,* ]ZJ %*7*%*-42(,(+ ( $&$"/(56& 1%(+2/*2%(A

".4.E3:

-97.:


26/29

"%\%"o=@*)' (*(+*#G"p\*@)'

+9>3/E59/.(,( ,* _ * ` Z2-"3&+S e(/2,(56& * N*3*%#2-(-3*+ Z*3(1H/24&+ *# Q,&/*+4*-3*+A N2++*%3(56& ,* Z*+3%(,&A

(3>C?.//< G.Z>531

G0:;.B9

IJJl

J%*+42#*-3&

+E324&;

($32,6&

72+24(

%*/(42&-(,(

< +(=,*

*

*+32/& ,* .2,( *# *+4&/(%*+ ,* @f ( @h (-&+S "# *+3",& /&-'23",2-(/, N2++*%3(56& ,* Z*+3%(,&A

(3>C?.//531 G0:;.B93: 23.0;0>.789 29 19C9;549 3? IJJK D #:c>59 '6a.3_3>

\9;9:

D

"56.>29

+0E

!3;;5/5

IJJl

U5.C>.?.789 D "92>5C9 '9.>3: "92>5C03: "3B5:89 29: &3];9: D -3?Z>9: 29 !"#%'! D ("

qq # !"#%'!(" A .495.29 431. '36>3;.>5. =.659/.1 23 %:49>;3 %206.659/.1 29 -5/5:;A>59 29 %:49>;3 3 29 @=!b,

J&-3(3& yyyA$%&*+$A"7%'+A1% W $%&*+$z*+*7A"7%'+A1% a&-*S { RR R@ ggfiARi@` W a(:S { RR R@ ggfiARihc


27/29

!"#$% & '%(#)% (# *+,-. (# ."%/.01% (# (.(%2 (% 3456738379

:5'6 ;5'34!?

62J%K/# JK./+,.(% ,%L MK#NOP",+.? *K#NOP",+. 2#L.".) =QK.01% LR(+. (# ,.(. 2#221%

9#LJ% (# JKS/+,.

T

U

V

!JK#2#"/. .)WQL. (#M+,+P",+.X YQ.)X

5F764G!EZ67?

[ L+"Q/%2? L \ L+"Q/%2 L

'.22. ,%KJ%K.)? ]W 7.)/% #L (+2/^",+.? ,L

62/./QK.? ,L !KK#L#22% (# '#(+,+"#_.))? ,L

6"`#KW.(QK.? ,L YQ.(K.(%? 2#W

7#"/.K#.),."0.K? ,L ;%KK+(. (# Ua L#/K%2? 2#W

!_(%L+".)? K#J#/+0b#2


28/29

!"#$% & '%(#)% (# *+,-. (# ."%/.01% (# (.(%2 (% 34567384

6795:!;

7?4'!; 6@A646B5;

9=A!A6; 8!=445; 963;

>6:6*5@6; C D 6'!=:;

@5'6 95'3:6>5 A5 !:?@5;

76E5; C D ' C D* A!>! A6 @!79='6@>5; F F

@5'6 A! 'G6;

@5'6 A5 3!=;

6@A646B5;

9=A!A6; 8!=445; 963;

>6:6*5@6; C D

A!>! A6

!H!:=!BG5;

F

F

I54J4=5;

>6'364!>?4!;

'%(.)+(.(# 62K%L/+M. KL./+,.(. ,%N OL#PQR",+.;

*L#PQR",+. 2#N.".)

ASL.01% NT(+. (# ,.(. 2#221%

>#NK% (# KLU/+,.

V

W

X

!KL#2#"/. .)YSN. (#O+,+R",+.Z [S.)Z

58764H!B\67;

! "#$%&'() " * "#$%&'( "

+,((, -'./'.,0) 12 3,0&' 4" 5#(&6$-#,) -"

7(&,&%.,) -" 8..4"4((' 54 +45#-#$49,00) -"

7$:4.2,5%.,) -" ;%,5.,5') (42

34$&,.4,0-,$


29/29

!"#$% &' ()*+,) *+ !-.+/01+23)

Manter a posiçãopor 10 segundospara cada lado



Manter a posiçãopor 10 segundos

ALONGAMENTOS DE MEMBROS SUPERIORES ALONGAMENTOS DE MEMBROS INFERIORES

10 repetições parafrente e 10 para trás

10 repetições paracada lado







A FUNDO – A FRENTE

FLEX O – EXTENS O DE OMBRO

FLEX O QUADRIL/JOELHO

CÍRCULO DE BRAÇOS FLEX O LATERAL DE TRONCO ROTA O DE TRONCO

FLEX O/EXTENS O DE MSIS ROTAÇÃO DE TRONCO

Documents

Manual Do Proesp-br 2009