Como se Preparar para o Teste de Aptidão Física

[{"selector":"#anim-4c89d5e7-8b6d-43f6-99cb-3e8bd7b7c3fd","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ece366a0-eccf-4da9-8215-f7ee904dc1c6","keyframes":{"opacity":[0,1]},"delay":400,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}]

Compreenda o TAF

[{"selector":"#anim-6adef6dd-40d1-4de8-a9f5-b5d49335c919","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e381c6cd-6008-452d-80f4-717a728bc661","keyframes":{"opacity":[0,1]},"delay":400,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b8975583-9213-473f-be32-aeacdf17097e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0%, 0, 0) translate(25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] O teste de aptidão avalia resistência, força e agilidade . Vamos decifrar cada aspecto juntos. Aprenda mais

Corrida Estratégica

[{"selector":"#anim-9fa6e8c5-4c82-40b7-8bd3-bcf69fe272c6","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-663d1826-9514-418b-b7a5-83f9848993b2","keyframes":{"opacity":[0,1]},"delay":400,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f1f89d6a-1922-4932-8e59-15caa2276d1f [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Corra três vezes por semana. Alterne ritmos para construir resistência sem desgaste.

Nutrição Focada

[{"selector":"#anim-44a2de87-f35e-4d91-9d20-bc4e207d76e7","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7b597c7a-1b28-475d-8180-b6e1fc490f66","keyframes":{"opacity":[0,1]},"delay":400,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0dbfb604-2a45-4058-8a35-515a7ecb710f [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Equilibre proteínas e carboidratos . Hidrate-se bem para otimizar o treino.

Importância do Descanso

[{"selector":"#anim-291b5bba-b80c-4a70-a4a0-e585664254e9","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4f5baaf0-d835-49bb-bf1e-ec8a47b2cac0","keyframes":{"opacity":[0,1]},"delay":400,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e8174d24-8738-4b8c-86c7-117c1a348d46 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Recuperação ativa: descanso é crucial para evitar lesões e melhorar a performance. Concurso Policial

Treino de Força

[{"selector":"#anim-123748d8-5fb7-4c89-bfac-b93d45a5c02a","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a413b19f-1b7e-40bd-9d1f-007f2ca8ccf1","keyframes":{"opacity":[0,1]},"delay":400,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6adf6e1e-e4d1-4396-9c10-c6255b818f87 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Integre levantamento de peso duas vezes por semana para aumentar a força muscular.

Resiliência Mental

[{"selector":"#anim-a9f73b23-d3d6-41fc-b4f7-d0718d45b675","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-499bf407-3243-4b28-a599-8765cb39f664","keyframes":{"opacity":[0,1]},"delay":400,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-77a678ac-1e00-4a2f-9657-da893143e315 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Pratique meditação e visualização positiva para fortalecer a mente contra o estresse.

Simulação Efetiva

[{"selector":"#anim-c0703ed7-845b-4476-884e-8ce704c3ad24","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e94a2c2c-c404-4452-932a-a0c16ef5b043","keyframes":{"opacity":[0,1]},"delay":400,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c871dca5-8776-46a2-a88f-4fe965c3aeb3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Realize simulações mensais do TAF para adaptar-se às condições reais do teste.

Feedback e Melhoria

[{"selector":"#anim-06ab2a50-bf59-449f-8ddc-68762c98b7eb","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b8ed46c3-dfde-4f99-a50a-a05e68898881","keyframes":{"opacity":[0,1]},"delay":400,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f374a6e6-ac13-49df-a2d6-1eee54d39554 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Analise seu progresso regularmente . Ajuste o treino conforme a necessidade. Concurso da PRF

Consistência é Chave

[{"selector":"#anim-9b7c3b3a-7c41-4e93-b37b-261aa5caaab8","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0f766294-2d92-4f31-a724-65da707bcf17","keyframes":{"opacity":[0,1]},"delay":400,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-19d33d3a-6fc4-4e6f-a3f9-c79aa99ae335 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Mantenha um cronograma de treino regular. A consistência leva à excelência.

Preparação Final

[{"selector":"#anim-2c3eef94-7918-4d70-b2bf-5e645ac79c9e","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ad7226e7-4cdd-4b30-b890-9574a7cda356","keyframes":{"opacity":[0,1]},"delay":400,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7e9095d9-c1fb-4e38-8226-3d3dd971931a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Na semana do TAF, reduza a intensidade . Foque em relaxamento e revisão tática.

Base Científica

[{"selector":"#anim-15b46148-61a9-4f9b-bcf2-f0db2298b705","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9f7040e4-7aee-4ff8-a05c-9b395d256841","keyframes":{"opacity":[0,1]},"delay":400,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3e331488-ba52-48c6-8e5d-ce2e5479abf7 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0%, 0, 0) translate(25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] Conselhos baseados em pesquisas acadêmicas . Acesse o artigo completo para mais! Artigo Completo