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Fundamentos do exerc cio de 8DD

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8DE O exerc cio de treino - Parte I

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Fundamentos do exerc cio de 8DF

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8D O exerc cio de treino - Parte I

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Fundamentos do exerc cio de 8D

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8E8 O exerc cio de treino - Parte I

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Fundamentos do exerc cio de 8E9

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8EA O exerc cio de treino - Parte I

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Fundamentos do exerc cio de 8EB

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8EC O exerc cio de treino - Parte I

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Fundamentos do exerc cio de 8ED

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8EE O exerc cio de treino - Parte I

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Fundamentos do exerc cio de 8EF

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8E O exerc cio de treino - Parte I

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Fundamentos do exerc cio de 8E

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></3890./=:9<>3@90./=/8@96@/5=/0=/1?8.90?70:<91<+7+0;?/0L0-98=>3>?N.90:9<0?70-984?8>90./0/B/<-N5
-39=0/==/8-3+3=0:+<+0+>3813<0?7079./69038.3@3.?+60/0-96/->3@90O:>37940-98-/:>?+63D+.908?7+0.3</-KJ9
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7/8>90.+0=?+0:/<=98+63.+./40;?/0=/0/B:</==+08+0:</=>+KJ90.+=
960+:+-3.+./=079>9<+=60 +=0;?+3=0=/038>/1<+0+0-99<./8+KJ9079>9<+40+009<K+07?=-?6+<07GB37+4
<G:3.+0/0./0</=3=>M8-3+40+0@/69-3.+./0./0</+-KJ940./0/B/-?KJ90/>-640+0</=3=>M8-3+01/<+60/0/=:/-N03-+
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=96?-398+<0?7+0;?+6;?/<0=3>?+KJ90-97:/>3>3@+08+0;?+60=/0/B31/090-?7:<37/8>90./0?70./>/<738+.9
9,4/->3@90:</@3+7/8>/0./>/<738+.960=>+0</=96?KJ90L0-98.3-398+.+038>/<39<7/8>/0:/69=0:<9-/==9=
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6+7/8>9=0.+0-97:/>3KJ9038/</8>/=0+0-+.+079.+63.+./0./=:9<>3@+6
B60 +:+-3.+./=0 /=><+>L13-95>G->3-+=60 !0 -97:9<>+7/8>90 /=><+>L13-95>G->3-90 .9=0 :<+>3-+8>/=0 :</=5
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 9 7+-<9-3-69 +9 /B/<-N-39 ./ ></389
8F8 O exerc cio de treino - Parte I

C59500!"0".)&*98+0!+0"3". ; &+0<,0&)+

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9=09,4/->3@9=0+>3813.9=02-9<</->+01/=>J90.90>/7:90./0></38936
A60970907/89<0/=09<K9 :9==N@/640+><+@L=0./0?701+=>9038>/6/->?+640/8/<1L>3-90/0+0/->3@90738N7909
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?707/89<0/7:/82+7/8>90.90:<+>3-+8>/0:/<+8>/090:<9-/==90./0></38960"</>/8./5=/0+==370/B:69<+<
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./0 ></3890 9?0 ./0 -97:/>3KJ90 ./0 09<7+0 :</-3=+40 =/1?<+0 /0 /-98O73-+0 2890 :6+890 ./0 </-<?>+7/8>9
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?8.+7/8>9= .9= /B/<-N-39= ./ ></389

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96098=/1?/40-98-973>+8>/7/8>/407+8>M569=0.?<+8>/0?707+39<0:/<N9.90./0>/7:96
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/B/<-N-390O:>379172
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8G63=/ =3=>/7G>3-+ .+ /=><?>?<+ .9 :<9-/==9 ./ ></389
Fundamentos do exerc cio de 8F9

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./0></38908J90L0?700370/70=307/=79407+=0=3740?707/39020/<<+7/8>+30;?/0=O0:9./<G0=/<0</8>G@/60;?+85
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-97:+>N@/602-970+=0=?+=0-+<+->/<N=>3-+=30/0=?=>/8>G@/602+90698190.90>/7:930.36+>+8.90-98=>+8>/7/8>/
2/7,9<+0-970.30/</8>/=0@/69-3.+./=309=06373>/=0.90./=/8@96@37/8>90.+=0-+:+-3.+./=0./0:</=>+KJ9
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! /B/<-N-39 ./ ></389 ./=:9<>3@9 5 "+<>/ 

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9,>3.+=0+><+@L=0.90></38+.9<40-9790</=?6>+.90.9=0/B/<-N-39=0+8>/<39<7/8>/0+:63-+.9=0/0+==3736+.9=60F
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-+<G->/<07+B373D+8>/0;?+8.90=/0:</>/8./0+>3813<0?7+0:</=>+KJ90./=:9<>3@+07GB37+60 +07/=7+06382+
./0:/8=+7/8>940=/0-98-/,/70+=0</6+KQ/=0890-98>/B>90.?7+0=?-/==J90./0=/==Q/=0./0></38940-?4+
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 9 7+-<9-3-69 +9 /B/<-N-39 ./ ></389
8FA O exerc cio de treino - Parte I

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/B3=>M8-3+0./0><+8=0/<M8-3+0./0;?+6;?/<0>3:90/8></0?70./>/<738+.90/B/<-N-3900./0></38908+=0.30/</8>/=
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9=0 :</==?:9=>9=0 /6/7/8>+</=0 .90 /B/<-N-390 ./0 ></3890 ;?/0 ;?+8.90 /=><?>?<+.9=0 -98=?,=>+8-3+70 ?7
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/8-/<<+760 98>?.940 L0 37:9<>+8>/0 =+63/8>+<0 ><M= :9>/8-3+60./0+:</8.3D+1/70./0?7+0-?6>?<+0./=:9<>3@+

'83.+./0!<1I83-+0./03M8-3+=0.90/=:9<>9
  ?83.+./ 6O13-+ .9 ></389 ./=:9<>3@9
Fundamentos do exerc cio de treino
8FF

8/-/==3.+./=0/==/8-3+3=
960 /=/8@96@/<0 -98>38?+7/8>/0 +=0 +-KQ/=0 79>9<+=0 +:</8.3.+=6 0 8/-/==3.+./0 .+=0 -+:+-3.+./=
+.;?3<3.+=0:/69=0:<+>3-+8>/=08+00+=/0./0+:</8.3D+1/70./@/70=/<0</:<9.?D3.+=0.?<+8>/0?70>/7:9
</6+>3@+7/8>/0698190/=>+,/6/-/8.95=/0-9790+0,+=/00?8.+7/8>+60=?=-/:>N@/60./0+==/1?<+<0+0-?<>9
9?07L.390:<+D9090MB3>90.90./=/8@96@37/8>97+:/<0/3K9+7/8>90.9=0:<+>3-+8>/=0;?+8.90-969-+.9=08+
G</+0./0/=:/-3+63D+KJ909?08+07L.3+7+6>+0-97:/>3KJ96
A60/=/8@96@/<09019=>90:/690></3896008/-/==3.+./0.+0+:</8.3D+1/70.90></38908J90./@/<G0./3B+<0./
/;?+-398+<090./=/8@96@37/8>90.90:<+>3-+8>/0/70U19=>+<0./0></38+<V0237+40A8883403=>90=318303-+0;?/
90:<+>3-+8>/0;?+8.90=/0/8-98><+0890/=:+K90/0890>/7:90/70;?/0/=>G0=9,0+03806?M8-3+0.3</->+0.9=
/B/<-N-39=09?0.+=0=/==Q/=0./0></38902930./@/<G0./798=><+< +:63-+KJ94038>/</==/4079>3@+KJ940+?>95
-9803+8K+40@98>+./40:<+D/<40+6/1<3+40/>-640/402A30./@/<G0=/<0U?7+0098>/0=/7:</0</89@+.+ ./0/8=38+5
7/8>9=40./0./=-9,/<>+=40./0/B:/<3M8-3+=0.30/</8>/=0/0:9=3>3@+=40./0:/<=:/->3@+=0/0./=+039=40/70;?/
=/0:9./0:<9@+<40./798=><+<0;?/0=/0L0-+:+D0./00+D/<0+;?3690;?/0+38.+08J90=/0>382+00/3>940./00+D/<
-97,38+KQ/=0 8J90 :</@3=>+=40 ./0 9?=+<0 /B:/<37/8>+<0 89@+=0 :<9:9=>+=40 89@+=0 2+,363.+./=40 89@+=
:<9/D+=40/>-6V0237+40A888340/02B30./@/<G0:9>/8-3+< +0-+:+-3.+./0./0-<3+<089@9=0-97:9<>+7/8>9=09?
89@+=0=96?KQ/=0:+<+0+0</=96?KJ90.9=0:<9,6/7+=0:9<009<7+0;?/090:<+>3-+8>/0:9==+0/B/<-/<0?7+

! /B/<-N-9 ./ ></389 ./=:9<>3@9 5 "+<>/  5 +:N>?69 9

+->3@3.+./0-<3+.9<+0/0389@+.9<+01<+@+8.90/==+0/B:/<3M8-3+0=318303-+08+0=?+07/7O<3+0:9<009<7+0+
</:<9.?D356+08?7+0,+=/0./0+?>98973+40383-3+>3@+0/037:</@3=3,363.+./6
B60/=/8@96@/<0+>3>?./=0-9<</->+=0:/<+8>/090></3890/0+0-97:/>3KJ960/@3.90H0=?+01<+8./037:9<>I85
-3+0+=0+>3>?./=0:9./70/0./@/70=/<0/.?-+.+=0=/8.9090></3890./=:9<>3@90?70/=:+K90:<3@36/13+.9
:+<+0+0=?+0-98=/-?KJ960=>90L0:9==N@/60./@3.90+900+->90.+=0+>3>?./=0+:</=/8>+</70><M=0-+<+->/<N=5
>3-+=00?8.+7/8>+3=02+.+:>+.90./06-G8>+<+409D3
600=?+0+;?3=3KJ960F0</=?6>+.90.+=0/B:/<3M8-3+=0+-?7?6+.+=0./0-+.+0:<+>3-+8>/607,9<+090=/<
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-90/0,396O13-96
600=?+08+>?</D+60F0.38I73-+090;?/0=318303-+40;?/0=J90+->?+63D+.+=0=/8.90=?=-/:>N@/3=0./0+.+:5
>+KJ90/0./0+6>/<+KJ960"9./70+==370-</=-/<08+038>373.+./0./0-+.+0:<+>3-+8>/407+=0>+7,L70./>/5
<39<+<5=/0/0:/<./<5=/6
600=?+0<+3D60F0-9183>3@+40691940+0-97:98/8>/038>/6/->?+60L090=/?0-/8><90</1?6+.9<40>9.+@3+4079,35
63D+031?+67/8>/0:<9-/==9=0+0/->3@9=40@963>3@9=0/0?70/89<7/037:+->9079>3@+-398+60/=:/-3+67/8>/
;?+8.909=0@+69</=0.90:<+>3-+8>/0=J90+>3813.9=0/09=0=/?=0./=/49=0=J90-969-+.9=0/7049196

8./:/8./8>/7/8>/0.908N@/60./0:</=>+KJ9079>9<+0/70;?/0?70:<+>3-+8>/0=/0/8-98></40;?/<
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6?>3@909-9<</0./009<7+0=36/8-39=+0/038@3=N@/6409?0=/4+408+038>/<39<3.+./0.90=/<0;?/090:<+>3-+60970/0/3>94
=/0 -/<>9=0 :</==?:9=>9=0 09</70 </=:/3>+.9=40 +90 /8=38+<79=0 ?70 ./>/<738+.90 -97:9<>+7/8>90 79>9<4
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1</==3@+08+=0.30/</8>/=00+=/=02797/8>9=30;?/0-98=?,=>+8-3+70/==/0:<9-/==960=>+0/@96?KJ902./=/85
@96@37/8>930;?/0>/706?1+<089=0.30/</8>/=0=3=>/7+=0.909<1+83=790.90:<+>3-+8>/02/=:/-3+67/8>/0890=3=5
>/7+08/<@9=90-/8><+6308J90L09,=/<@G@/660&9.+@3+40+90@/<303-+<5=/0?7+07/629<3+0.9=08N@/3=0./0:</=>+KJ9
79>9<+02:/<09<7+8-/0./=:9<>3@+30:9<0:+<>/0.90:<+>3-+8>/40380/<379=0;?/0+0+:</8.3D+1/709?090+:/<5
0/3K9+7/8>90/=>G0+09-9<</<6
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7+3=09?07/89=0:9=3>3@9340908N@/60./0+:</8.3D+1/740+:/<0/3K9+7/8>909?0./=/8@96@37/8>90.9=0=/?=
+-?6.+./0./09><3-3.+./0?7+8+050'83@/<=3.+./0&L-83-+0./03=,9+
 O exerc cio de treino desportivo - Parte /0383KJ9 ./ /B/<-N-39 ./ ></389
8F

:<+>3-+8>/=0 +><+@L=0 .+0 -97:+<+KJ90 .+=0 :9==N@/3=0 +6>/<+KQ/=0 -97:9<>+7/8>+3=0 /@3./8-3+.+=0 :9<
/=>/=40./0/B/<-N-390:+<+0/B/<-N-3940./0=/==J90./0></3890:+<+0=/==J90./0></38909?0./0-97:/>3KJ90:+<+
-97:/>3KJ96070>/<79=01/<+3=40;?+8.90=/0+8+63=+090-97:9<>+7/8>90.90:<+>3-+8>/0:9./79=09,=/<@+<
2930+6>/<+KQ/=0:9=3>3@+= 8+0/B/-?KJ90.9=0:<+>3-+8>/=0;?/0=/0-98=?,=>+8-3+708?7+07+39<0/03-3M8-3+
79>9<+0/08?7+07+39<0/03-G-3+0-97:9<>+7/8>+60+><+@L=0./0?70+4?=>+7/8>907+3=0+.+:>+.90+90-98>/B5
>90-97:/>3>3@960 /=>/0-+=94090></38+.9<0./@/<G0+==/1?<+<5=/0.+0-98=3=>M8-3+0/0.+0:/<=3=>M8-3+0./=>/
89@908N@/60./0:</=>+KJ9079>9<+0/0-98-973>+8>/7/8>/0-<3+<0+=0-98.3KQ/=0:+<+090=/?0:9=>/<39<0+:/<5
0/3K9+7/8>940 ./=/8@96@37/8>90 9?0 7/=790 +0 =?+0 7+8?>/8KJ90 8?7+0 .37/8=J90 >/7:9<+60 7+3=0 9?
7/89=0+6+<1+.+0/402A30+038/B3=>M8-3+0./0;?+3=;?/<0+6>/<+KQ/= =/8.9089<7+60</0/<3<5=/0;?/08J9029?@/
/@96?KJ90 .+0 +:</8.3D+1/740 +:/<0/3K9+7/8>90 9?0 ./=/8@96@37/8>90 .90 :<+>3-+8>/60 /=>+0 =3>?+KJ940 9
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/=>+<0+03806?/8-3+<0./009<7+03<</.?>N@/60+0:</=>+KJ90./=:9<>3@+0.90:<+>3-+8>/0/08J9090=/?0:<9-/==90U8+5
>?<+6V0 ./0 /@96?KJ90 79>9<+60 =>/=0 +=:/->9=0 :9./70 3806?/8-3+<0 8/1+>3@+7/8>/0 +0 :</=>+KJ90 79>9<+4
>/8.90:9<0/B/7:6909<31/70/70:<9,6/7+=0.+0@3.+0:+<>3-?6+<0.90:<+>3-+8>/406/=Q/=07?=-?6+</=09?0+<>35
-?6+</=40/>-609.382902930</0/</0;?/01L0-97?709,=/<@+<5=/0?708N@/60./>/<738+.90/70></3890;?/
8J90=/0</06/->/0/70-97:/>3KJ960!00+->90./08J90=/0./798=><+<08/==/0797/8>9090;?/02+,3>?+67/8>/
=/0+>381/0/70=3>?+KJ90./0></3894038.3-+0;?/090:<+>3-+8>/08J900930-+:+D0./0/B:</==+<090;?/0+:</8./?
/0;?/0+0=?+0-97:/>M8-3+0=/0/8-98><+08?70/=>+.906+>/8>/08+;?/6/0797/8>96660/=>+0=3>?+KJ90./@/0=/<
/8>/8.3.+0-9790?700/8O7/8908+>?<+60/0-9<</8>/16
?8.+7/8>9= .9 /B/<-N-39 ./ ></389

970 /0/3>940 ;?+8>90 7/629<0 90 ></38+.9<0 =/0 +:/<-/,/<0 ./=>/=0 -98=><+8137/8>9=0 7/629<
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8N@/60./0+:</8.3D+1/70.90:<+>3-+8>/409=0;?+3=40./<3@+70=97/8>/0.+0=?+08+>?</D+00?8.+7/8>+6403=>90L4
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20+=/=0./0+:</8.3D+1/73089<7+67/8>/0:/<-9<<3.+=0:9<0/=>/0+>L0+>3813<0+0/03-3M8-3+079>9<+60 /=>/0-985
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>/<3D+.90:9<0><M=0/>+:+=09?00+=/=0+=0;?+3=0./89738+79=02:+<>38.90.+=0./0383KQ/=0./0.30/</8>/=0/=:/5
-3+63=>+=0=9,</0+07+>L<3+30./029301/8/<+63D+KJ940:<37G<3+40-9183>3@+09?0./0-99<./8+KJ90169,+60.9079@35
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63=+<79=0-+.+0?7+0./=>+=00+=/=4037:9<>+0</0/<3<0./=./04G0.93=0+=:/->9=0/==/8-3+3=0H0=?+0-97:<//85
=J9
960!0./=/8@96@37/8>90.+0+:</8.3D+1/7 8+=0.30/</8>/=079.+63.+./=0./=:9<>3@+=0+:</=/8>+70?7+
=L<3/0./0:+<>3-?6+<3.+./=0;?/07?3>+=0@/D/=08J90=/0/B:</==+70-6+<+7/8>/0-970+0+<>3-?6+KJ901/<+6
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=+0/0/=>G0./:/8./8>/02330.+03.+./ .90:<+>3-+8>/4023330.90=/?08N@/6 79>9<0383-3+640233330.+=0:+<>3-?6+<35
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-3.+=0:/690></38+.9<60==3740</09<K+5=/0+038>/8KJ90./0;?/0+=0><M=00+=/=0./0+:</8.3D+1/70</:</=/85
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=+1/8=0/@3./8>/=0;?/0=/0:9./709,=/<@+<0890:6+890:<G>3-90/0=/:+<+<0890:6+890>/O<3-96

'83.+./0!<1I83-+0./03M8-3+=0.90/=:9<>9
  ?83.+./ 6O13-+ .9 ></389 ./=:9<>3@9
Fundamentos do exerc cio de treino
8F

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%?-38>+7/8>/40/=>+00+=/0./0+:</8.3D+1/7038-6?30+0:<37/3<+0-97:<//8=J907/8>+60.90/B/<-N5
-390./0></38960+=3-+7/8>/0+><+@L=0.+0/B:63-+KJ90@/<,+60/0.+0./798=><+KJ90-98=?,=>+8-3+5=/0+0-<3+5
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<G:3.90/=>+.90./00+.31+0./@3.90H02930/=-+==+ </-/:KJ90/0/6+,9<+KJ90./03809<7+KQ/=0:9<0:+<>/0.9=
+8+63=+.9</=0 -38/=>L=3-9=40 2A30 37:/<0/3KJ9 .90 :<91<+7+0 79>9<0 ./@3.90 H0 0+6>+0 ./0 /6/7/8>9=0 8+
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29F301+:</8./<0L0-98=><?3<40L0/=>+,363D+<0?7+009<7+01/<+660=>+0-98=><?KJ90>9<8+5=/09:/<+>O<3+0/00+D
:+<>/0./0?7089@90=3=>/7+0./0+8G63=/0./03809<7+KJ960'7+07/=7+009<7+037:Q/5=/0+0-98>/R.9=0@+<3+5
.9=0;?/0</:</=/8>+70:+<+09038.3@N.?90?7+0+8+6913+0./0/=><?>?<+=0=?=-/:>N@/3=0./0=/</70</-982/-35
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6+40L0/8-98><+<090=/?0=/8>3.90:/<.?<G@/6102/<6/+?5"98>C409CD360=>+0:<37/3<+00+=/0./0+:</8.3D+1/7
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960&/7:9<+63.+./60=>+00+=/0.90:<9-/==90./0+:</8.3D+1/70=3>?+5=/0>/7:9<+67/8>/0./=./0+0-975

! /B/<-N-9 ./ ></389 ./=:9<>3@9 5 "+<>/  5 +:N>?69 9

:<//8=J90./==/0-97:9<>+7/8>90:9<0:+<>/0.90:<+>3-+8>/0+>L0H0-99<./8+KJ90169,+60.9079@37/8>96
A60"</9-?:+KQ/=60=0:</9-?:+KQ/=00?8.+7/8>+3=0.90:<+>3-+8>/0=J90+=0=/1?38>/=02930-97:<//8./<4
3./8>303-+<0909,4/->3@90.+0+-KJ9079>9<+0+0</+63D+<402A30./-3.3< ./009<7+09<1+83D+.+0/0-9/</8>/0190;?/
/0;?+8.910+0/B/-?>+<402B30+>/8./< /0=/6/--398+<0+=0098>/=0-<N>3-+=409?0=/4+40+=03809<7+KQ/=07+3=0</6/5
@+8>/=0:+<+0+0=?+0/B/-?KJ90/402C30+@+63+<40+38.+0;?/0./009<7+01<9==/3<+40908N@/60./0:/<09<7+8-/0.+=
=?+=0:<37/3<+=0>/8>+>3@+=0./0</=96?KJ90.+0=3>?+KJ96
B60+<+->/<N=>3-+=6 /<+67/8>/0+=0:<37/3<+=0/B/-?KQ/=0=J90-+<+->/<3D+.+=02930:/6901<+8./08R7/<9
/0:/6+08+>?</D+01<9==/3<+0.9=0/<<9= /402A30:/6+038=>+,363.+./ .+0+-KJ90./@3.902330+0/<<9=08+0+:63-+KJ9
.+009<K+4023330+0:+?=+=0/8></0+=0.30/</8>/=0:+<>/=0.9079@37/8>940233330/B/-?KQ/=0./7+=3+.90<G:3.+=
9?0./7+=3+.906/8>+=4023@300+6>+0./0:</-3=J90.9079@37/8>960=0:<38-3:+3=0-+?=+=0./==+038=>+,363.+./
9?00+6>+0./0-98><9690=J90+023300<+-+0</-/:KJ90/0/6+,9<+KJ90.+=03809<7+KQ/=0=9,</>?.90:9<0:+<>/0.9=
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 O exerc cio de treino desportivo - Parte /0383KJ9 ./ /B/<-N-39 ./ ></389
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Fundamentos do exerc cio de treino
89

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 O exerc cio de treino desportivo - Parte /0383KJ9 ./ /B/<-N-39 ./ ></389
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Fundamentos do exerc cio de treino
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 ?83.+./ 6O13-+ .9 ></389 ./=:9<>3@9
Fundamentos do exerc cio de treino
8D

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 O exerc cio de treino desportivo - Parte /0383KJ9 ./ /B/<-N-39 ./ ></389
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Fundamentos do exerc cio de treino
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 O exerc cio de treino desportivo - Parte /0383KJ9 ./ /B/<-N-39 ./ ></389
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Fundamentos do exerc cio de treino
8

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  ?83.+./ 6O13-+ .9 ></389 ./=:9<>3@9
Fundamentos do exerc cio de treino
89

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  ?83.+./ 6O13-+ .9 ></389 ./=:9<>3@9
Fundamentos do exerc cio de treino
8D

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Fundamentos do exerc cio de treino
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 O exerc cio de treino desportivo - Parte /0383KJ9 ./ /B/<-N-39 ./ ></389
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Fundamentos do exerc cio de treino
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A8E O exerc cio de treino - Parte I -

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A8 O exerc cio de treino - Parte I -

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 ,4/->3@94 -98>/O.94 09<7+ / 8L@/6 ./ :/<09<7+8-/ Fundamentos do exerc cio de treino
A8

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  /=><?>?<+ .9 /A/<-L-39 ./ ></389
A98 O exerc cio de treino - Parte I -

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 ,4/->3@94 -98>/O.94 09<7+ / 8L@/6 ./ :/<09<7+8-/ Fundamentos do exerc cio de treino
A99

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A9A O exerc cio de treino - Parte I -

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 AB8 O exerc cio de treino - Parte II

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 O exerc cio de treino - Parte II-  (+(7;(GF6 -<5*065(3
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 ABD
L gicas estruturais do exerc cio de treino - A adapta o

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 O exerc cio de treino - Parte II-  (+(7;(GF6 -<5*065(3
ABE

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 ABF
L gicas estruturais do exerc cio de treino - A adapta o

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 O exerc cio de treino - Parte II-  (+(7;(GF6 -<5*065(3
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 O exerc cio de treino - Parte II-  (+(7;(GF6 -<5*065(3
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 ACD
L gicas estruturais do exerc cio de treino - A adapta o

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 O exerc cio de treino - Parte II-  (+(7;(GF6 -<5*065(3
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 ACF
L gicas estruturais do exerc cio de treino - A adapta o

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 O exerc cio de treino - Parte II-  (+(7;(GF6 -<5*065(3
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 O exerc cio de treino - Parte II-  (+(7;(GF6 -<5*065(3
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 ADB
L gicas estruturais do exerc cio de treino - A adapta o

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 O exerc cio de treino - Parte II-  (+(7;(GF6 -<5*065(3
ADC

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 ADD
L gicas estruturais do exerc cio de treino - A adapta o

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B9 O exerc cio de treino - Parte II-

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 L gicas estruturais do exerc cio de treino -- As B9
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 ; +76,1+176)6<-; -;<:=<=:)1;
BA8 O exerc cio de treino - Parte II-

D60)0+75=61+)GF760;<)*-4-+-6,70=506M5-:70+76>-61-6<-0,-0.76<-;0,-016.7:5)GF702J6,1+-;08-:5
<16-6<-;30-0)06-+-;;1,),-0,-0=5)0+7::-+<)078-:)GF70,-08:7+-;;)5-6<76
E60)0<C+<1+)6 76;<:)6/16,706F70;K07;08:7+-;;7;0+7/61<1>7;0,-08:7,=GF70,-0:-;87;<)05-6<)40D0;15
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65650$'*&$!$,0)0, "/&' (.)

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 L gicas estruturais do exerc cio de treino -- As BA9
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+170,-0<:-167087:0.7:5)0)0);;-/=:):0)0;=)0-;<)*141A)GF70-0;-/=:)6G)0)8:7?15)6,75)0+),)0>-A05)1;
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+J+170,-0<:-1670287:0-?-58470>)47:1A):0)07*<-6GF70,70/74707=0,7;0876<7;067;08:15-1:7;0-067;0M4<15
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,=)5-6<-40,-0<-:-505)1;07=05-67;0<-58708):)08-6;):-50+),)0;1<=)GF758:7*4-5)0-40.16)45-6<-4
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)+=4,),-0,-07<:1+1,),-0=5)6)050&61>-:;1,),-0%H+61+)0,-01;*7)
 ; +76,1+176)6<-; -;<:=<=:)1;
BAA O exerc cio de treino - Parte II-

7500!.),0.8($)

0 )+GF70 <H+61+)0 H0 70 -4-5-6<70 9=-0 +76.-:-0 .7:5)0 D0 )+GF70 ,70 8:)<1+)6<-0 +76;<1<=16,75;-
+7570N=5)057<:1+1,),-0018-:-;8-+1)41A),)O02)@-:409F309=-0;-0-?8:15-0-50.=6GF70,-0=50+76<-?<7
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);8-+<7;02930<-:0=50+):C+<-:0,-057,-470-?<-:67402A30:-8:-;-6<):0)0.);-0.16)40,-0=50+7584-?708:7+-;5
;708;1+7.1;174K/1+7402B30N27/):O0+750)016+-:<-A)0,70;-=0;-6<1,70-0;1/61.1+),70-402C30+76+-*-:5;-06)0;1515
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57;0)0)+GF70<H+61+)0,-;87:<1>)40+750+):C+<-:0,-057,-470-?<-:670+=270<:-167087,-:C0*);-):5;-0-5
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960 0<:-16),7:0,->-:C <-:06)0;=)05-6<-0)05-57:1A)GF70,-0=5)0:-8:-;-6<)GF701,-)440705)1;0+4):)
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A60 0<:-16),7:0,->-:C40;-58:-09=-087;;J>-44016<-/:):016;<:=5-6<7;07*2-+<1>7;0,-05-,1GF70-0:-/1;<7
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 - (#)0895 0)+GF70<H+61+)0,->-0<-:0=50+):C+<-:0,-057,-470-?<-:67

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 L gicas estruturais do exerc cio de treino -- As BAB
condi

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<70,7;0)+76<-+15-6<7;0,-0=50,-<-:516),70+76<-?<70;1<=)+176)460"=)6,70)0)6<-+18)GF70,)0;1<=)GF7
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+76;<)6<-5-6<-60 ;0)+76<-+15-6<7;0;F70158:->1;J>-1;0670<-5870-0670-;8)G740;-6,70:-;=4<),70,7;
+7587:<)5-6<7;057<7:-;0,7;08:)<1+)6<-;727/),7:-;60)9=106);+-0)06-+-;;1,),-0,-0;-0-;<)*-4-+-:
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)+GL-;057<7:);0<-:F709=-0;-:0-?-+=<),);0+76;7)6<-0);0+1:+=6;<E6+1);09=-0);0:7,-1)56
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 ; +76,1+176)6<-; -;<:=<=:)1;
BAC O exerc cio de treino - Parte II-

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9=-0H0;-58:-0.=6GF70,70+76<-?<70;1<=)+176)406709=)40-;<-0-;<C016;-:1,760-;<);0+1:+=6;<E6+1);406)
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 L gicas estruturais do exerc cio de treino -- As BAD
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 ; +76,1+176)6<-; -;<:=<=:)1;
BAE O exerc cio de treino - Parte II-

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 ; +76,1+176)6<-; -;<:=<=:)1;
BA O exerc cio de treino - Parte II-

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 L gicas estruturais do exerc cio de treino -- As BA
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 ; +76,1+176)6<-; -;<:=<=:)1;
BB8 O exerc cio de treino - Parte II-

<1+70<)6<708):)070-51;;7:0+75708):)070:-+-8<7:604-
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=508)8-408:-876,-:)6<-0670.=6+176)5-6<70,-0=5)0-9=18)40H06-+-;;C:170),51<1:09=-07;027/),7:-;0,-5
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 L gicas estruturais do exerc cio de treino -- As BB9
condi

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 ; +76,1+176)6<-; -;<:=<=:)1;
BBA O exerc cio de treino - Parte II-

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 L gicas estruturais do exerc cio de treino -- As BBB
condi

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5-407:-;0:-;=4<),7;087;;J>-1;60!):)09=-0<)40;-2)0)4+)6G),70,-0=5057,70:-6<C>-40-08-,)/7/1+)5-6<-
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 ; +76,1+176)6<-; -;<:=<=:)1;
BBC O exerc cio de treino - Parte II-

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+7587:<)5-6<)1;0670;-170,)0-9=18)02;1;<-5)016<-/:)4360 0+7587:<)5-6<70<C+<1+70,-0-9=18)0.=6+176)
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&61,),-0 :/E61+)0,-01I6+1);0,70-;87:<7
 L gicas estruturais do exerc cio de treino -- As BBD
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 ; +76,1+176)6<-; -;<:=<=:)1;
BBE O exerc cio de treino - Parte II-

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+1),7;08-470-?-:+J+170,-0<:-167087:0.7:5)0)0;-0);;-/=:):0)0;=)0-;<)*141A)GF70-0;-/=:)6G)0)8:7?15)65
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 L gicas estruturais do exerc cio de treino -- As BBF
condi

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 O exerc cio de treino - Parte III- !6.2(F4.37 *83)30G,.(37
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 O exerc cio de treino - Parte III- !6.2(F4.37 *83)30G,.(37
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 Princ pios de aplica o dos exerc cio de
BF9

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 O exerc cio de treino - Parte III- !6.2(F4.37 *83)30G,.(37
BFA

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 Princ pios de aplica o dos exerc cio de
BFB

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 O exerc cio de treino - Parte III- !6.2(F4.37 *83)30G,.(37
BFC

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 Princ pios de aplica o dos exerc cio de
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 O exerc cio de treino - Parte III- !6.2(F4.37 *83)30G,.(37
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 Princ pios de aplica o dos exerc cio de
BFF

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 O exerc cio de treino - Parte III- !6.2(F4.37 *83)30G,.(37
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 Princ pios de aplica o dos exerc cio de
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 O exerc cio de treino - Parte III- !6.2(F4.37 *83)30G,.(37
B8

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 Princ pios de aplica o dos exerc cio de
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 O exerc cio de treino - Parte III- !6.2(F4.37 *83)30G,.(37
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 Princ pios de aplica o dos exerc cio de
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 O exerc cio de treino - Parte III- !6.2(F4.37 *83)30G,.(37
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 Princ pios de aplica o dos exerc cio de
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 O exerc cio de treino - Parte III- !6.2(F4.37 *83)30G,.(37
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 Princ pios de aplica o dos exerc cio de
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 O exerc cio de treino - Parte III- !6.2(F4.37 *83)30G,.(37
B

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 Princ pios de aplica o dos exerc cio de
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 O exerc cio de treino - Parte IV-  (68,9,4:(ED5
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 Bases de efic cia dos exerc cios de treino
CFD- A

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 O exerc cio de treino - Parte IV-  (68,9,4:(ED5
CFE

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 Bases de efic cia dos exerc cios de treino
CFF- A

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 O exerc cio de treino - Parte IV-  (68,9,4:(ED5
CF

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 Bases de efic cia dos exerc cios de treino
CF- A

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 Bases de efic cia dos exerc cios de
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  9;D=2,*7;.9.=2HG8
CE O exerc cio de treino - Parte IV-

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 Bases de efic cia dos exerc cios de
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  9;D=2,*7;.9.=2HG8
C O exerc cio de treino - Parte IV-

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 Bases de efic cia dos exerc cios de
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 Bases de efic cia dos exerc cios de
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*5I60-80*>6.7=80-80?85>6.40-*027=.7<2-*-.06D@26*0.0,86+27*-8<0,860>60*>6.7=809;80;.<<2?80-*
/*-20*40.@.,>=*;08<0.@.;,K,28<0.<9.,K/2,8<0-*068-*52-*-.0-.<98;=2?*0,860.5.?*-8<07K?.2<0-.0*0;.<5
<2?2-*-.40,87,.7=;*HG80.0.69.71*6.7=80=8=*50-809;*=2,*7=.0*80.@.;,K,2840982<40.<=.0I0809;27,29*50/*,5
=8;09*;*09;.<<287*;0,87?.72.7=.6.7=.08<06.,*72<68<0-.0*-*9=*HG80/>7,287*50-809;*=2,*7=.0->;*7=.
*0<.<<G80-.0=;.27860*=>;*56.7=.0:>.0800;*>0-.0/*-20*0-809;*=2,*7=.07G8098-.0=.;0>60,*;D,=.;025262=*5
-840982<0*09*;=2;0-.0>60,.;=805262=*;0I07.,.<<D;280.?2=*;0:>.0<.08+<.;?.60-2<=8;HN.<408>06.518;0-.<?28<
:>.0<.098-.60=8;7*;09.;6*7.7=.<0-*<0*,HN.<068=8;*<0*<<2625*-*<60609;27,K92840<.0*0/*-20*07G80/8;
.@,.<<2?*407G80-.<=;>2;D0*0./2,D,2*7./2,2J7,2*0-*<0*,HN.<068=8;*<0/2;6.6.7=.0<.0>;*<0.0.<=*+252A*-*<4
/*,252=*7-8027,5><2?.080*9.;/.2H8*6.7=80<.:>.7,2*50-.<=*<6
068-.5*HG840,8680=.68<0?27-80*0.?2-.7,2*;409;8,>;*0,8;;.5*,287*;080.@.;,K,280-.0=;.278
,860*<0.@20J7,2*<0.<9.,K/2,*<0-*0,869.=2HG860$.0>7-80.<=.0;*,28,K72840:>*7=806*28;0/8;0800;*>0-.
,8;;.<987-J7,2*0 .7=;.0 8<0 68-.58<0 >=252A*-8<0 2.@.;,K,28<0 -.0 =;.27830 .0 *0 ,869.=2HG80 -.0 >6*0 -*-*
68-*52-*-.406.518;.<0.06*2<0./2,*A.<0<.;G808<0<.><0./.2=8<40/>7-*6.7=*7-85<.0*<<260*089=262A*HG8
-809;8,.<<80-.0=;.27860 09;27,K9280-*068-.5*HG809;8,>;*0=;*7<98;09*;*080=;.278408<068-.58<06*2<0./25
,*A.<0+.60,8680*<0=.7-J7,2*<0.?85>=2?*<0:>.0,*;*,=.;2A*6080-.<.69.7180-8<06.518;.<09;*=2,*7=.<
.0 -*0 6.518;.<0 .:>29*<0 -80 6>7-840 98;0 /8;6*0 *0 .<=26>5*;0 *=;*?I<0 -.0 .@.;,K,28<0 -.0 =;.2780 80 -.<.75
?85?26.7=80 -.0 *=2=>-.<0 .0 ,8698;=*6.7=8<0 =I,72,8<0 8>0 =I,72,85=D,=2,8<0 8<0 :>*2<40 <.;G80 *5=*6.7=.
98=.7,2*-8<0*=;*?I<0-*06*@262A*HG80-8<0/*,=8;.<0,87-2,287*2<0.<9.,K/2,8<0-.0<>98;=.60.0/*,=8407.6
<.69;.0<.0-.>0*0-.?2-*0*=.7HG80E07.,.<<2-*-.0-.0<.0,;2*;.60.@.;,K,28<0-.0=;.2780:>.027=.0;*<<.6
-.0/8;6*027=.;*,=>*7=.08<0-2/.;.7=.<0/*,=8;.<0-80=;.27840.<9.,2/2,*6.7=.0780<.7=2-80-.0/>7-*6.7=*HG8
-.<=.09;8,.<<80:>.;0-80987=80-.0?2<=*0,87,.9=>*540:>.;0-80987=80-.0?2<=*06.=8-85L02,80.0*952,*=2?86
.<=.068-80/8;*606>2=*<0?.A.<0.<=*+.5.,2-*<0<85>HN.<078<09*;F6.=;8<0-*0/8;H*40-*0?.58,2-*-.40-*
;.<2<=J7,2*0.0-*0/5.@2+252-*-.40<.60=.;0.60,87=*0*0?.;-*-.2;*0.<<J7,2*0.0/27*52-*-.0-8<0.@.;,K,28<0-.
=;.27807*0,87,;.=2A*HG80-80*9.;/.2H8*6.7=80.0-.<.7?85?26.7=80-*0*,HG80-.0;.<98<=*068=8;*0E0,875
=.@=>*52-*-.0-*0<2=>*HG809;898<=*6

*,>5-*-.0-.08=;2,2-*-.0>6*7*050&72?.;<2-*-.0%I,72,*0-.02<+8*
  9;D=2,*7;.9.=2HG8
CA O exerc cio de treino - Parte IV-

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-.<.7?85?2-*<0,8;;.<987-.7=.<0*8<09;8,.-26.7=8<0.<9.,K/2,8<0-.0>6*0-*-*068-*52-*-.0-.<98;=2?*4
>6*0-*<0,87-2HN.<07.,.<<D;2*<09*;*0>6098<=.;28;0*>6.7=80-*0<>*0<.0>;*7H*40I0*0<>9.;*HG80-*<
27=.;/.;J7,2*<0 -.<,88;-.7*-8;*<0 :>.0 <>;0.60 .6
<2=>*HN.<0 -.0 .5.?*-*0 =.7<G80 9<2,85L02,*40 =K92,*<
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6.=8-85L02,8<40 *0 .<=*+252-*-.0 .0 <.0>;*7H*0 -*<
;.<98<=*<0 68=8;*<0 .60 ;.5*HG80 *8<0 /*,=8;.<0 -.<5
?2*7=.<0 -.<=.0 =2980 I0 *<<.0>;*-*0 6.-2*7=.0 >6*
8=8 ,.-2-* 9.58< *;:>2?8< -8 $98= 2<+8* . .7/2,*
,86+27*HG80 6*2<0 K7=26*0 -80 ,87=.O-80 -.0 .@.;,K5
,28<0 -.0 =;.2780 ,860 *0 ?87=*-.0 .0 ,860 >60 .</8;H8
9<2,85L02,80.<9.,2*560860./.2=840-.<-.080686.75
=80:>.080=;.27*-8;0?.;2/2,*0>607K?.50-.0.<=*+252A*5
HG80.0<.0>;*7H*0-809;*=2,*7=.0.60;.<987-.;0*-.5
:>*-*6.7=.0 E0 ,87=.@=>*52-*-.0 -8<0 .@.;,K,28<0 -.
*<.< -. ./2,D,2* -8< .@.;,K,28< -. =;.278

=;.2780 I40 ,87?.72.7=.0 .@,5>2;0 98>,80 .0 98>,80 8<

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,>5-*-.<0 780 95*780 9<K:>2,840 :>.0 ,86952:>.60 *<
=*;./*<0-.0-86K7280-*0<85>HG806.7=*540-*0<85>HG8
68=8;*08>0-*0<>*0<.:>J7,2*6
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6.-2-*0:>.0<.0*9;8@26*0809.;K8-80-*<09;27,29*2<
,1,0C460*,.0*80.5.?*-807K?.50.68,287*50-*0 ,869.=2HN.<40 8<0 .@.;,K,28<0 -.0 ,*;D,=.;0 ,869.=2=25
,869.=2HG80I0/>7-*6.7=*5068-.5*;08<0.@.;,K,28<0-.
=;.2780.60*6+2.7=.<09<2:>2,*6.7=.0=.7<8<
?840 :>.0 .7?85?*60 7K?.2<0 <2072/2,*=2?8<0 -.0 =.7<G8
9<K:>2,*40-.?.;G80<.;06*2<0-.=*51*-*6.7=.0=;*+*5
51*-*<0780=;.27860%>-802<<80/*A0*>6.7=*;0800;*>0-.0<.0>;*7H*0-*<0*,HN.<068=8;*<03D0/8;6*-*<40-.<-.
:>.40<.3*60><*-8<0<26>5=*7.*6.7=.06I=8-8<0./2,*A.<0-.0?.;2/2,*HG808+3.,=2?*0.0-.0,8;;.,HG80-8<
.;;8<08+<.;?*-8<403>7=*6.7=.0,8608<06I=8-8<0-.0=;.2780-*0?87=*-.0.0-.0=;.27809<K:>2,80.<9.,2*50:>.
68+252A.60 80 9;*=2,*7=.0 9*;*0 ?.7,.;0 *<0 -2/2,>5-*-.<0 .<=*+.5.,2-*<60 698;=*0 ;./.;2;0 7.<=.0 .7:>*-;*5
6.7=840 :>.0 80 =;.27*-8;0 -.?.0 =.;0 ,8680 ;.0;*0 />7-*6.7=*50 7*0 *7D52<.0 -*0 .@.,>HG80 -80 .@.;,K,280 -.
=;.27840:>.09.;*7=.0<2=>*HN.<0,87=.@=>*2<0-.0-2/K,250<85>HG806.7=*50.068=8;*098;09*;=.0-809;*=2,*7=.40*
<>*0.@.,>HG807G80-.?.0<.;09>;*0.0<2695.<6.7=.0*+*7-87*-*40<.60:>.09.5806.78<0<.3*0./.,=>*-*
,8;;.,=*6.7=.0 >6*0 ?.A40 7.<<*0 6.<6*0 <.<<G80 -.0 =;.27860 .982<40 6*2<0 =*;-.40 7>6*0 8>=;*0 <.<<G8
98-.;5<.5E0<.;078?*6.7=.0R=.7=*-*S0*0<>*0;.*52A*HG80->;*7=.080:>*508<09;*=2,*7=.<0.<=G806*2<09;.5
-2<98<=8<0*0.7,*;*;0*0,8695.@2-*-.0-*0<2=>*HG859;8+5.6*0.0.60.</8;H*;5<.098;0*=2702;0>6*06*28;
./2,D,2*07*<0;.<98<=*<068=8;*<0<>+3*,.7=.<6

&72-*-.0 ;0F72,*0-.02J7,2*<0-80.<98;=8
 Bases de efic cia dos exerc cios de
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,869.=2=2?*0-.0>6*0-.=.;627*-*068-*52-*-.0-.<98;=2?*02;D0.<=*+.5.,.;0-2/.;.7=.<00;*><0-.052+.;-*-.4
:>.0.60O5=26*0*7D52<.40<.0,87<>+<=*7,2*60,8680/87=.<098=.7,2*2<0-.027=.;/.;J7,2*0,87=.@=>*540-./2725
-*0,8680>6*027=.;/.;J7,2*0/>7,287*5027=;8->A2-*07*09;D=2,*0-.0>6*0;.<98<=*068=8;*0;.<>5=*7=.0-.0>6
5.:>.0-.089HN.<0.0-.0-.,2<N.<4098;0/8;6*0*0/*?8;.,.;0*0<>*0*9;.7-2A*0.608>0*9.;/.2H8*6.7=860.<=*
-26.7<G80 9;.<<>9N.5<.0 :>.0 *0 ./2,2J7,2*7./2,D,2*
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8=8 ,.-2-* 9.58< *;:>2?8< -8 $98= 2<+8* . .7/2,*

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9;D=2,*60 0 ?*;2*+252-*-.0 ,87=.@=>*50 -.0 9;D=2,*0 I
-./272-*09.5*0;.9.=2HG809;D=2,*0-806.<680.@.;,K,28
-.0 =;.2780 .60 :>.0 <.0 *5=.;*0 <2<=.6D=2,*0 .0 27=.75
,287*56.7=.0>6*08>06*2<0,87-2,287*7=.<0.<=;>=>5
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9.5*<0?*;2*HN.<0.60=8;780-806.<680.@.;,K,280:>.
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>6068?26.7=80+*<.*-807>609;80;*6*068=8;40.<=D
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<.69;.0<>3.2=80*0>6*0<I;2.0-.068-2/2,*HN.<0*-*95 <>98;=*-80.0/8;=*5.,2-80:>*7-808<0.@.;,K,28<0-.0=;.278
=*=2?*<0:>.0*/.,=*;G808<09*;F6.=;8<0-80,8698;=*5 8,8;;.60.60,87-2HN.<0-.0?*;2*+252-*-.0,87=.@=>*50-.
6.7=840.60/>7HG802930-*0<2=>*HG8402A30-80686.7=8 9;D=2,*
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80840*0?*;2*+252-*-.0-*09;D=2,*0-.?.0.<=*;0<.69;.0;.5*,287*-*0,860*<0,*;*,=.;K<=2,*<0,87,;.=*<0-*
68-*52-*-.0-.<98;=2?*0-.0/8;6*0:>.0<.0;.<9.2=.608<0<.><0,87-2,287*52<68<0-.08;-.60/2@*0.027<=D5
?.540,868027?*;2*7=.<0-.09;D=2,*406*<0?*;2*7-80=>-80*:>2580:>.0.<=D0<>+8;-27*-80*0>6*098<<2+252-*-.
-.06>-*7H*0-.=.;627*-809.580,87=.@=80,869.=2=2?86
<0.@.;,K,28<0-.0=;.27807G80<.0,87<=;L.6407G80<.0-.<.7?85?.607.60,;.<,.60780?D,>84
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960*7=.; 8<09;*=2,*7=.<0*5=*6.7=.068=2?*-8<0->;*7=.0*0<>*0;.*52A*HG840*0-2627>2HG80-8027=.;.<<.
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  9;D=2,*7;.9.=2HG8
CC O exerc cio de treino - Parte IV-

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98;0/8;6*0:>.080.@.;,K,28068+252A.0>60,873>7=80-.0/>7HN.<08;0F72,*<0,860808+3.,=2?80-.0*=2702;08>
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9;D=2,*40.098;0,87<.:>J7,2*40<.;G80-2<=27=8<08<0./.2=8<0-.<<*0?*;2*HG80:>.0<.0=;*->A.6078<0-2/.5
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 Bases de efic cia dos exerc cios de
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  9;D=2,*7;.9.=2HG8
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 Bases de efic cia dos exerc cios de
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-.687<=;*HG80 .0 ?.;2/2,*;0 <.0 8<0 9;*=2,*7=.<0 9.;,.+.;*60 80 :>.0 51.<0 /820 -2=840 -.?.;5<.5E0 ,87,.7=;*;
.<<.7,2*56.7=.07*0=.7=*=2?*0-8<09;*=2,*7=.<0.60.@.,>=*;.6080,87=.O-80-80.@.;,K,280-.0=;.27860$.0<.
?.;2/2,*;0>6*0520.2;*09;80;.<<G80987-.;.0.60;.9.=2;0>6*0-*<0=;J<0.=*9*<06.=8-85L02,*<0*7=.<0;./.;25
-*<6087=>-840<.08+<.;?*;0:>.07G80.@2<=.07.71>6*09;80;.<<G8098-.;D0=.;0:>.0><*;08>=;809;8,.-25
6.7=808>0*5=.;*;0*0<.:>J7,2*0-*0<.<<G809;D=2,*60>2=8<0/*,=8;.<098-.;G80269.-2;0*09;80;.<<G80-*09.;5
/8;6*7,.0-80.@.;,K,280-.0=;.278027K?.50-.0,8695.@2-*-.407K?.50-*0,*9*,2-*-.0-8<09;*=2,*7=.<406I=8-8
-.0 .7<2780 27,8;;.,=840 .=,6360 !*;*0 :>*5:>.;0 -8<0 ,*<8<0 ;./8;H*5<.0 *0 2698;=F7,2*0 -.0 <.0 ./.,=>*;0 >6*
;./5.@G80 .0 ;.?2<G80 -*0 <2=>*HG80 -*0 <.<<G80 9;D=2,*0 ,87<2-.;*7-80 *0 98<<2+252-*-.0 -.0 -2<,>=255*0 ,86
*50>7<0-8<0<.><09;*=2,*7=.<60<=*0*9;8@26*HG8098-.;D0=;*A.;0*80=;.27*-8;0*50>6*<092<=*<0<8+;.0*<
;*AN.<09.5*<0:>*2<080,87=.O-80-80.@.;,K,280-.0=;.2780/820=G80-2/K,250-.0.@.,>=*;40.027=;8->A2;0.=*9*<08>
9;80;.<<N.<06.=8-85L02,*<07.,.<<D;2*<09*;*0;.<85?.;0809;8+5.6*6

"0"+%,07D0600./2,D,2*0-80.@.;,K,280-.0=;.27809*<<*09.5*0,86987.7=.09;D=2,*0.09.5*0;.9.=2HG840:>.0
<.0.@9;26.60,8680*<00->*<0/*,.<0-*06.<6*0?.;-*-.6

&72-*-.0 ;0F72,*0-.02J7,2*<0-80.<98;=8
 Bases de efic cia dos exerc cios de
C

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"+1/"0,00"4"/ ; &,00!"01/"&+,

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:>.0-.=.;627*60>6*0./2,2.7=.0.0./2,*A0;.<85>HG80-*<0-2/.;.7=.<0<2=>*HN.<0:>.0*0,869.=2HG80.60<2
.7,.;;*60<<264080=;.27*-8;09*;=.0-809;27,K9280:>.0*<0<2=>*HN.<0-.0=;.278098;0<202-.*52A*-*<402;G80/*?8;.5
,.;0,87?.72.7=.6.7=.0*0=;*7</.;J7,2*0-.0,871.,26.7=8<0.0,8698;=*6.7=8<068=8;.<0.@.,>=*-8<09.58
9;*=2,*7=.4098;0/8;6*0:>.0-2*580>.0,860*<0<2=>*HN.<0;.*2<0-.0,869.=2HG860.<=.0-86K7280*0%.8;2*0.
.=8-85802*0-80%;.2780.<98;=2?80=.60-.687<=;*-80*80587080-8<0*78<40:>.0<L0<.098-.0-.687<=;*;
.5.?*-*<0,869.=J7,2*<07*:>2580:>.0./.,=2?*0.0.<9.,2/2,*6.7=.0<.0=;.278>6080840,87<8*7=.0*0;.*525
-*-.0,869.=2=2?*0-.0>6*068-*52-*-.0-.<98;=2?*080-.<.7180-*<0,87-2HN.<0-.09;D=2,*0-.?.60;./5.,5
=2;0.<<*<08>09*;=.0-.<<*<0,87-2HN.<402<=80I40>6*068-*52-*-.0,*;*,=.;2A*-*098;0>6*0.5.?*-*027,.;=.A*4
:>.;078095*780.<9*,2*540=.698;*50.0-.08,8;;J7,2*40=.;D0269;.=.;2?.56.7=.0-.0.<=*+.5.,.;0>6*0,87=.@5
=>*52-*-.0 <2=>*,287*50 .<9.,K/2,*0 :>.0 -.=.;627.0 *0 .@.;,2=*HG80 7>60 :>*-;80 9;898;,287*50 :>.;0 -8<
6.,*72<68<0,8072=2?8<4068=8;.<0.0.7.;0I=2,8<0-809;*=2,*7=.60@2<=.07*06.7=.0-.06>2=8<0=;.27*-8;.<

.@.;,K,28 -. =;.278 -.<98;=2?8 5 !*;=. ' 5 *9K=>58 9C

-.<98;=2?8<0*09;.<>7HG840:>.0:>*5:>.;0.@.;,K,280-.0=;.278027-.9.7-.7=.6.7=.0-80<.>07K?.50-.0;.9;85
->HG80-*05L02,*0-*068-*52-*-.0-.<98;=2?*0=;*7</.;.0<.69;.0*508098<2=2?809*;*0*0,*9*,2-*-.08+3.,=25
?*0-809;*=2,*7=.08>0-*0.:>29*60%8-*?2*40I09;.,2<80=.;09;.<.7=.0:>.0*0=;*7</.;2+252-*-.402<=80I40*027/5>J75
,2*0-.0>60.@.;,K,280<8+;.08>=;80;.*52A*-807>60*6+2.7=.0,87=.@=>*56.7=.0-2/.;.7=.08>07*0*:>2<2HG80-.
>6*08>=;*0,869.=J7,2*07G80I0>60/.7L6.78098<2=2?8098;07*=>;.A*60<<2640=*7=8098-.;D0=.;02930>6
./.2=8098<2=2?805098=.7,2*52A*0.<<*0;.5*HG802I0808+3.,=2?80*0*=2702;0<.69;.0:>.098<<K?.53402A30>60./.2=8
7>580507G8027/5>.7,2*07.6098<2=2?*07.607.0*=2?*6.7=.0.402B30>60./.2=807.0*=2?805027/5>.7,2*07.0*=2?*5
6.7=.02<2=>*HG80*0.?2=*;36
%18;7-24.0.6099C4098<=>5*?*09*;*0:>.0.@2<=2<<.0>6*0=;*7</.;J7,2*098<2=2?*0.;*07.,.<<D;28
1*?.;0R.5.6.7=8<02-J7=2,8<S0.7=;.0*0=*;./*08;2027*56.7=.0*9;.7-2-80.0*078?*0=*;./*0*0*9;.7-.;60*2<
=*;-.0 <088-0 29CF30 .7:>*-;*-80 7>6*0 *+8;-*0.60 -80 =2980 .<=K6>585;.<98<=*0 9;.,2<8>0 .<=*0 =.8;2*
;./.;27-80:>.0*0:>*7=2-*-.0.0*0-2;.,HG80-80./.2=80-.0=;*7</.;.0.<=D0;.5*,287*-80,860*<0<26252=>-.<
.@2<=.7=.<0.7=;.08<0.<=K6>58<0.0*<0<26252=>-.<0-*<0;.<98<=*<60<=*0=.8;2*0?>50*;6.7=.0,871.,2-*09.5*
=.8;2*0-8<0-82<0/*,=8;.<0;./.;.0:>.0:>*7-80*<0<26252=>-.<0-.,;.<,.607>6*0,.;=*09.;,.7=*0.607G80<L
7G80<.09;8->A0=;*7</.;J7,2*098<2=2?*0,8680<.09*<<*09*;*0>6*027=.;/.;J7,2*0-.0,*;D,=.;07.0*=2?80,868
I080,*<80-80./.2=80-.0=;*7</.;.0.7=;.0=*;./*<0R,860.5.6.7=8<09*;.,2-8<S608;;2<40;*7</8;-0.0;*74<
29FF30,878=*-8<0,860*<0=.8;2*<0-80,87=;858068=8;0.@952,*6080./.2=80-.0=;*7</.;.0,86809;8->=80-*
<26252=>-.0.7=;.08<09;8,.<<8<0,8072=2?8<026952,*-8<07*<0-2/.;.7=.<0<2=>*HN.<02=;*7</.;J7,2*0-809;8,.<5
<*6.7=80 *9;89;2*-8360 <=80 <2072/2,*40 :>.0 80 R-.<207S0 -.0 >60 :>*5:>.;0 .@.;,K,280 -.0 =;.2780 2;D0 ,;2*;
,87-2HN.<0-.068-80*098=.7,2*;0,.;=8<09;8,.<<8<0,8072=2?8<40:>.0/*,252=*;G80*0<>*0=;*7</.;J7,2*09*;*
8>=;*<0<2=>*HN.<0,87=.@=>*56.7=.0-2/.;.7=.<406*<0:>.0;.,5*6*608<06.<680;.,>;<8<0,8072=2?8<078
95*780:>*7=2=*=2?840:>*52=*=2?80.0-*09;898;,287*52-*-.60.<=*09.;<9.,=2?*40*0,87,.9=>*52A*HG80-8<0.@.;5
,K,28<0-.0=;.2780-.?.;G80=.;0.60,87=*0*<0,87-2HN.<0,87=.@=>*2<0-.09;D=2,*0.0*0<>*0?*;2*+252-*-.0-.75
=;80-.0>605.:>.06*2<08>06.78<0*5*;0*-840*<0:>*2<0<.0.<=*+.5.,.60780+*52A*6.7=80-809;8,.<<*6.75
=80-.027/8;6*HG840-*0=86*-*0-.0-.,2<G80.0*0.@.,>HG80-*0*,HG8068=8;*078095*780=I,72,840=D,=2,80.
.<=;*=I02,80-.0;.<85>HG80-*0<2=>*HG859;8+5.6*607-.9.7-.7=.6.7=.0-*<0?D;2*<0=.8;2*<0:>.09;8,>;*6
.@952,*;080./.2=80-.0=;*7</.;.4098-.68<0*/2;6*;0:>.0.<=*0-.;2?*40.60O5=26*0*7D52<.40-*0<2625*;2-*-.0,875
*,>5-*-.0-.08=;2,2-*-.0>6*7*050&72?.;<2-*-.0%I,72,*0-.02<+8*
  9;D=2,*7;.9.=2HG8
D88 O exerc cio de treino - Parte IV-

<>+<=*7,2*-*0 .7=;.0 ->*<0 *,=2?2-*-.<40 :>.;0 .<=*

-.;2?.0 2930 -8<0 <.><0 .5.6.7=8<0 2-J7=2,8<40 2A30 -8<
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8=8 ,.-2-* 9.58< *;:>2?8< -8 $98= 2<+8* . .7/2,*

860./.2=8098-.68<08927*;40:>*7=806*28;0/8;0*0<25
625*;2-*-.0 .7=;.0 -82<0 .@.;,K,28<0 -.0 =;.2780 6*28;
<.;D0*098<<2+252-*-.0-*0.@2<=J7,2*0-.0>60=;*7</.;.
98<2=2?8402<=80I40-.0>60/*,=8;0/*,252=*-8;0-*0./2,2J7,2*
9;D=2,*0-80.@.;,K,280-.0=;.2780<>+3*,.7=.600<2625*5
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:>*7=80*8<09*-;N.<0/>7-*6.7=*2<0-8068?26.75
=86
A60 !*-;N.<0 9.;,.9=2?8<60 >2=*<0 1*+252-*-.<0 =J6
.60 ,86>60 *<0 6.<6*<0 .@20J7,2*<0 9.;,.9=2?*<4 ,1,0C73 87<8*7=.0*0;.*52-*-.0,869.=2=2?*0-.0>6*
=*7=80 *80 7K?.50 -*<0 ,*9*,2-*-.<0 ,8680 -8< 68-*52-*-.0-.<98;=2?*080-.<.7180-*<0,87-2HN.<0-.
*<.< -. ./2,D,2* -8< .@.;,K,28< -. =;.278

9;8,.<<8<0.06.<680-*<0.<=;*=I02*<09.;,.9=2?*<6 9;D=2,*0-.?.60;./5.,=2;0.<<*<08>09*;=.0-.<<*<0,87-2HN.<
B60 <=;*=I02*<0 .0 ,87,.2=8<60 .;=8<0 ,87,.2=8<0 .
.<=;*=I02*<0<G80,86>7<0*0-2?.;<*<01*+252-*-.<0.0*,=2?2-*-.<068=8;*<60$.6.51*7H*<07*<0;.0;*<4
78<09;27,K928<0-.0*=*:>.5-./.<*40.=,6

!*;*0:>.080./.2=8098<2=2?80-.0=;*7</.;.0<.3*0./2,*A0I02698;=*7=.080=;.27*-8;409*;*0*5I60-8<
*<9.,=8<0:>.03D0.?2-.7,2D68<0780:>.0<.0;./.;.0E0,;2*HG80-.0,87-2HN.<0<2625*;.<0E0,869.=2HG840E
-2?2<G80-80.@.;,K,280.60R9*;=.<S0.0*80/86.7=80-.0>6*09;D=2,*0?*;2*-*402698;=*0<>+5271*;08<0<.0>27=.<
=;J<08>=;8<0*<9.,=8<02930.@952,*;0*<0<2625*;2-*-.<0.7=;.0-82<0.@.;,K,28<0-.0=;.2780-2/.;.7=.<402A30,.;=25
/2,*;0:>.080.@.;,K,280-.0=;.2780*7=.;28;0.<=D0,8;;.,=*6.7=.0*9;.7-2-8402B30.@.,>=*;080.@.;,K,280-.0=;.278
,860805*-80-8627*7=.0*7=.<0-.080.@.,>=*;0,860807G80-8627*7=.6

835304-)& /0000&*&)/&!!"00"+1/"
!,&00"4"/ ; &,00!"01/"&+,0!&#"/"+1"0

0=;.27*-8;0-.?.;D0;.5*,287*;0,*-*0.@.;,K,280-.0=;.2780,860*<0*,HN.<08>0.@9.;2J7,2*<0*7=.5
;28;.<40 98;:>.0 .<=*<0 98-.60 7G80 <.;0 L+?2*<0 9*;*0 8<0 9;*=2,*7=.<40 8+;20*7-858<0 *0 ;.*52A*;.60 >6*
*7D52<.06*2<0.5*+8;*-*0-*0<2=>*HG860860./.2=840<>+5271*;0*02-.7=2-*-.40*<0<2625*;2-*-.<08>08<09;27,K5
928<0,86>7<0.7=;.0.@.;,K,28<0-.0=;.2780*9;.7-2-8<0,8608078?80.5.6.7=80*0*9;.7-.;40=8;7*0*0*9;.75
-2A*0.60.0*09;D=2,*06*2<0/D,250-.<-.0:>.080=;.27*-8;07*0<>*0.@952,*HG87-.687<=;*HG80;.5*=2?2A.0-.
/8;6*0./.,=2?*0.<<.<0/*,=8<407G80-.2@*7-80:>.08<09;*=2,*7=.<08<0-.<,>+;*6098;0<208>0-.2@*7-858<0*8
*,*<86

&72-*-.0 ;0F72,*0-.02J7,2*<0-80.<98;=8
 Bases de efic cia dos exerc cios de
D89

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6*2<0 ./2,2.7=.6.7=.0 .<=.0 I0 =;*7</.;2-80 -.0 /8;6*0 98<2=2?*0 9*;*0 80 .@.;,K,280 -.0 =;.2780 <>+3*,.7=.6
!8;=*7=840I0/>7-*6.7=*509;8?2-.7,2*;080=.6980*-.:>*-80-.09;D=2,*0-80.@.;,K,280-.0=;.27809;I?2860$.
2<<807G80*,87=.,.;4080;.<>5=*-8098-.;D0<.;0-.0>6*0=;*7</.;J7,2*0-2627>=*08>07>5*60.<=*0-26.7<G84
27=.0;*5<.020>*56.7=.0*<0.@.;,K,28<0-.0=;.2780:>.09*;=.60-80<2695.<09*;*080,8695.@84098;0/8;6*0*
+.7./2,2*;0-*027/5>J7,2*098<2=2?*0.7=;.0,*-*01/*<.10-*0*,HG8068=8;*0:>.0,87=I60-2/.;.7=.<0,87-2HN.<
.0,87=.@=8<0-.0-.<.69.71807*0.@.,>HG86

837304" 21/0,0"4"/ ; &,0!"01/"&+,0 ,*0,0)!,0!,*&2

++1"0+1"00!"0,0"4" 21/0 ,*0,0+8,0!,*&++1"

0 =;.2780 -.0 >60 0;>980 6><,>5*;0 -.0 >60 6.6+;840 98-.0 ;.<>5=*;0 780 *>6.7=80 -*0 /8;H*0 78
6.<6800;>9806><,>5*;07806.6+;80898<=860.<=.0<.7=2-840.@2<=.0>60=;*7</.;.098<2=2?807*0*9;.7-2A*5
0.6068=8;*0-.0>609I09*;*0*06G840-.0>6*06G809*;*0*06G80898<=*0.=,60%8-*?2*402698;=*0;./.;2;40:>.

.@.;,K,28 -. =;.278 -.<98;=2?8 5 !*;=. ' 5 *9K=>58 9C

80=;.2780+25*=.;*50-80.@.;,K,280-.0=;.27807G80-.?.08,8;;.;0->;*7=.0*0<.<<G80-.0=;.2780<.60:>.08<09;*5
=2,*7=.<07G80-.<.7?85?*60;*A8*?.56.7=.080<.>05*-809;./.;.7,2*560!;80;.<<2?*6.7=.0*027=;8->HG80-8
=;.2780+25*=.;*5098-.;D08,8;;.;6
8=8 ,.-2-* 9.58< *;:>2?8< -8 $98= 2<+8* . .7/2,*

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-.<.7?85?26.7=80-.0*=2=>-.<0.080*9.;/.2H8*6.7=80-.0,8698;=*6.7=8<068=8;.<007>60:>*-;8098=.7,2*-8;0-.0:>*52-*-.<0/K<25
,*<0.<9.,K/2,*<407>60,526*09<2,85.68,287*50<2625*;0*80:>.0<.0?.;2/2,*07*0,869.=2HG8

*,>5-*-.0-.08=;2,2-*-.0>6*7*050&72?.;<2-*-.0%I,72,*0-.02<+8*
  9;D=2,*7;.9.=2HG8
D8A O exerc cio de treino - Parte IV-

930,1&3/0 ,//" 1*"+1"0,0-/1& +1"0-/0,

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0 *7D52<.0 -*0 .<<J7,2*0 -80 -.<98;=80 ,*;*,=.;2A*580 ,8680 >6*0 *,=2?2-*-.0 27<.9*;D?.50 -*
=.7-J7,2*09*;*0*06D@26*0;.*52A*HG8605I60-*<068=2?*HN.<09.<<8*2<40.<=*08;2.7=*HG80I0/*,252=*-*09.5*
<2072/2,*HG80<8,2*50:>.0*-?I60-*08+3.,=2?*HG80-.0.5.?*-8<0;.7-26.7=8<0-.<98;=2?8<60%8-*?2*4080;.7-25
6.7=80 6D@2680 +*<.2*5<.0 7>60 0;*7-.0 7O6.;80 -.0 ,869.=2HN.<0 .0 -.0 =;.278<0 ,>3*0 ->;.A*0 .0 ,875
=27>2-*-.40.@20.0;.7O7,2*<0.0;.<=;2HN.<07*0?2-*09.<<8*50-8<09;*=2,*7=.<4027/5>.7,2*7-80-.0/8;6*0-.,25
<2?*0 *0 9.;<87*52-*-.0 -.<=.<60 <0 *<9.,=8<0 .7>7,2*-8<0 <G80 <.,>7-*-8<0 9.580 80 0;*7-.0 7O6.;80 -.
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,2*2<09*;*0:>.08<09;*=2,*7=.<0-2627>*600;*->*56.7=.08<07K?.2<0-.068=2?*HG809.;*7=.0*<0=*;./*<0-8
=;.27840+*2@*7-8098;0,87<.:>J7,2*0*0./2,D,2*0-80.@.;,K,286
068=2?*HG80/*A027=.;/.;2;0>60.5.6.7=80/>7-*6.7=*50*0*=2=>-.0-809;*=2,*7=.0/*,.0*8<08+3.,5
=2?8<0.0,87=.O-8<0-80.@.;,K,280-.0=;.27860$L0809;*=2,*7=.0I0,*9*A0-.0-*;0<.7=2-80E0.<=;>=>;*0-80.@.;5
,K,280-.029308068-2/2,*;402A30<.5.,,287*; 27/8;6*HG809.;=27.7=.402B30-2;.,,287*; *09.;,.9HG80.402C308;25
.7=*; *<0<>*<0*,HN.<068=8;*<0.60/>7HG80-80<2072/2,*-80*=;2+>K-80E<0<2=>*HN.<0.60:>.0.<=.0<.0.7,875
=;*026952,*-860860./.2=8406*7=.;0>60.5.?*-807K?.50-.068=2?*HG840I020>*56.7=.0>60-8<0/*,=8;.<0/>75
-*6.7=*2<0E0,87<=;>HG80-*<0+*<.<0-.0./2,D,2*0-.09;D=2,*0-80.@.;,K,280-.0=;.27860*K0*07.,.<<2-*-.
*<.< -. ./2,D,2* -8< .@.;,K,28< -. =;.278

-.0<.0.<=*+.5.,.;0,87-2,287*6.7=8<0780-86K7280=I,72,840=D,=2,808>09<2,85L02,840780<.5.,,287*6.7=8
-8<0.@.;,K,28<0-.0/8;6*0:>.08<09;*=2,*7=.<0.@.,>=.6578<0,860.5.?*-8<00;*><0-.068=2?*HG860.<68
7*0;.*52A*HG80-.0.@.;,K,28<40:>.0<.7-802698;=*7=.<0-80987=80-.0?2<=*0-*09;.9*;*HG807G80<.;.60=G8
1*=;*,=2?8<1401D0:>.0.7,87=;*;0/8;6*<09*;*0:>.08<09;*=2,*7=.<07G8051.<0*=;2+>*606.78<02698;=F7,2*4
.098;0?2*0-2<<806.78<0./.,=2?2-*-.600,8;;.,=*068=2?*HG80-8<09;*=2,*7=.<09*;*0*0.@.,>HG80-8<0,875
=.O-8<0-8<0.@.;,K,28<0-.0=;.27809*<<*0/>7-*6.7=*56.7=.09.58<0<.0>27=.<0*<9.,=8<
9608;;.5*,287*;0*0-2/2,>5-*-.0.0*0,8695.@2-*-.0-80.@.;,K,280-.0=;.2780E<0,*9*,2-*-.<0-8<09;*=25
,*7=.<6 <=.0I0>60.5.6.7=80/>7-*6.7=*50:>.0,87,8;;.09*;*06*7=.;0>607K?.5068=2?*,287*50.5.?*-84
-.0/8;6*0:>.0.<=.<0<.0.69.71.607*0,87,;.=2A*HG80-8<08+3.,=2?8<0.<=*+.5.,2-8<408<0:>*2<0-.?.6
<.;0-.527.*-8<0780;.*52<680-*0<2=>*HG86

A60$.5.,,287*;0.@.;,K,28<0-.0=;.2780:>.0=;*7<62=*60*8<09;*=2,*7=.<0*02698;=F7,2*09*;*0806.518;*5
6.7=80-80<.>07K?.50-.0,*9*,2-*-.<602=8098;08>=;*<09*5*?;*<408<09;*=2,*7=.<0=J60-.0*,;.-2=*;078<
./.2=8<098<2=2?8<0*0,>;=80.0*05870809;*A80-80.@.;,K,286

B60&=252A*;0>6*0?*;2.-*-.0-.0.@.;,K,28<0-.0=;.27808>0-.0>6*0?*;2.-*-.0-.06*729>5*HN.<0-*<0<>*<
,87-2,287*7=.<40I0=*6+I60>60.5.6.7=80-.068=2?*HG80*,;.<,2-*60.<=*0/8;6*0I098<<K?.50*=2702;08<
6.<68<08+3.,=2?8<0*=;*?I<0-.09.;,>;<8<0-2/.;.7=.<0.?2=*7-85<.0*06878=872*60.<=.0<.7=2-84098-.;5
<.5E0.?.7=>*56.7=.09.-2;0*8<09;*=2,*7=.<0:>.0.<=*+.5.H*60.5.<09;L9;28<0,87-2,287*7=.<0-80.@.;5
,K,280-.0=;.27860.<=*0/8;6*0=;J<0*<9.,=8<098-.;*60<.;0*=2702-8<029306.518;*; 80.69.71*6.7=8
-8<09;*=2,*7=.<40982<0/8;*60.<=.<0:>.0,87,.9=>*52A*;*640.609*;=.4080.@.;,K,28402A308+<.;?*; *=I0:>.
987=808<09;*=2,*7=.<0,869;..7-.60*05L02,*0-80.@.;,K,280.60,*><*08>0*0<.:>J7,2*0-.0.@.;,K,28<0*
.@.,>=*;40.0,8680.<=.<098-.60,87=;2+>2;09*;*0*=2702;0>60-*-808+3.,=2?80.402B30*>6.7=*; 80=.6980-.
9;D=2,*0*=;*?I<0-*098<<2+252-*-.0-.0/8;*0-809.;K8-80-.0=;.278408<09;*=2,*7=.<0>=252A*;.60.<<.<0.@.;5
,K,28<0,8680/8;6*0-.0-2?.;<G80<8A2718<08>0,8608<0<.><0*6208<6
&72-*-.0 ;0F72,*0-.02J7,2*<0-80.<98;=8
 Bases de efic cia dos exerc cios de
D8B

C60 ;0*72A*;0*09;D=2,*098;0/8;6*0:>.0=8-8<08<09;*=2,*7=.<0.<=.3*60,87=27>*6.7=.0*,=2?8<608708<
9.;K8-8<0-.09*;*0.60298;0.@.695801E0.<9.;*0-.0?.A130-2627>20*068=2?*HG80.0,87<.:>.7=.6.7=.08
27=.;.<<.09.5*0*,=2?2-*-.6

D6087,.7=;*;0*0*=.7HG80-8<09;*=2,*7=.<07*0.@.,>HG80-80,87=.O-80-80.@.;,K,280-.0=;.27860*K0:>.
<.0-.?.0.?2=*;40-*;0,87=27>*6.7=.027<=;>HN.<027=.;;869.7-8080.@.;,K,2808>0->;*7=.0*0;.*52A*HG80-8
6.<6860D0:>.0=.;09;.<.7=.0:>.08<09;*=2,*7=.<0-.?.60*+<8;?.;0=8-*0*0<>*0,87,.7=;*HG80780.@.;5
,K,280.07G8098-.608,>9*;09*;=.0-.<=.40-*7-80*=.7HG80E<027<=;>HN.<0-80=;.27*-8;60-62=2;09.;0>7=*<
.0-O?2-*<098;09*;=.0-8<09;*=2,*7=.<0<L0780/27*50-.0,*-*0.@.;,K,2860<=.09;8,.-26.7=809;8,>;*0.?2=*;
:>.0*0<.<<G80-.0=;.27809.;,*0;2=680-.?2-80E<0:>.<=N.<098<=*<09.58<09;*=2,*7=.<60%8-*<0*<09*;*0.7<
.<=*+.5.,2-*<0 7*0 8;0*72A*HG80 -80 =;.2780 -.?.60 <.;0 ><*-*<0 9*;*0 >6*0 ;.,>9.;*HG80 *,=2?*0 />7-*5
6.7=*56.7=.0>=252A*7-80.@.;,K,28<0-.0/5.@2+252-*-.0:>.0<.0-.?.60;./5.,=2;0*807K?.50-8<00;>98<06><5
,>5*;.<06*2<0>=252A*-8<09.580.@.;,K,286

E60&=252A*;0/8;6*<0-.06*7=.;0809;*=2,*7=.0780.@.;,K,2860 0=;.27*-8;0-.?.;D027,;.6.7=*;0-82<0*<9.,5
=8<0/>7-*6.7=*2<07*08;0*72A*HG80-8<0.@.;,K,28<0-.0=;.27840>=252A*7-858<0<.69;.0:>.0/8;098<<K?.5

.@.;,K,28 -. =;.278 -.<98;=2?8 5 !*;=. ' 5 *9K=>58 9C

293080-2?.;=26.7=80.0*402A30,869.=2HG840.<=.<0<G808<06.518;.<0*;0>6.7=8<09*;*0:>.08<09;*=2,*7=.<
<.06*7=.71*601520*-8<0*80.@.;,K,2816

F60&<*;06.28<0-2?.;=2-8<098;0/8;6*0*0*52?2*;0*<0=.7<N.<0,;2*-*<09.5*0/>=>;*0,869.=2HG86060*50>6*<
<.<<N.<0-.0=;.2780I02698;=*7=.027,5>2;06.28<0:>.09;.-2<9N.60809;*=2,*7=.09*;*080-2?.;=26.7=80.09.;5
62=*0 *52?2*;0 *<0 =.7<N.<0 :>.0 ;8-.2*60 *0 ?2-*0 -80 9;*=2,*7=.0 8>0 -*0 .:>29*60 <=.0 =2980 -.0 .@.;,K,28<
-.?.60-*;09;*A.;0.0,87=;2+>2;09*;*0>606.518;0,526*09*;*0.7,*;*;0*0,869.=2HG860%8-*?2*407G80<.
98-.0-.2@*;09*<<*;0.<=*0898;=>72-*-.09*;*0;./.;2;0:>.00;*7-.09*;=.0-.<=.<0.@.;,K,28<098-.;G840-.5
?2-80E0<>*0,87,.9HG8026952,*;0.5.?*-8<07K?.2<0-.09;.-2<98<2HG80-8<09;*=2,*7=.<09*;*08<0;.*52A*;.64
,;2*7-80,87-2HN.<09;89K,2*<0*0>600*<=80.7.;0I=2,80.07.;?8<80:>.098-.;D02698<<2+252=*;0*0;.98<2HG8
-.<<.<00*<=8<0*7=.<0-*0;.*52A*HG80-*0,869.=2HG8608080*0->;*HG80-.<=.0=2980-.0.@.;,K,28<0-.?.
<.;09;I?2*0.0,8;;.,=*6.7=.0.<=*+.5.,2-*40982<0.@2<=.0*0=.7-J7,2*0-.?2-80E0.5.?*-*068=2?*HG80:>.
9;89K,2*0-.2@*;5<.0R,8;;.;S080.@.;,K,280.0*<<2609M;0.60,*><*08<09;8,.<<8<07.,.<<D;28<0.0/>7-*5
6.7=*2<0 *0 >6*0 ,87?.72.7=.0 ;.,>9.;*HG80 -80 9;*=2,*7=.0 8>0 -*0 .:>29*0 *7=.<0 -80 ,86.H80 -*0 ,865
9.=2HG80-.<98;=2?*602<98;0-.0>60+8609;80;*6*0-.0.@.;,K,28<0-.0=;.2780I0>6*0-*<0/8;6*<0/>7-*5
6.7=*2<09*;*0;.<85?.;09;8+5.6*<027.;.7=.<0*809;8,.<<80-.0=;.2786

87,5>27-8407.<=.0,87=.@=840;./8;H*68<0*02698;=F7,2*0.0*07.,.<<2-*-.0-.0<.0,87<=;>K;.6
.@.;,K,28<0-.0=;.278078<0:>*2<08<09;*=2,*7=.<06*7=.71*60.5.?*-8<07K?.2<0-.068=2?*HG80.0?87=*-.07*
.@.,>HG80 -8<0 <.><0 ,87=.O-8<40 .7,*;*7-858<0 ,8680 8<0 6.28<0 6*2<0 2698;=*7=.<0 9*;*0 80 <.>0 *9.;5
/.2H8*6.7=80 .0 -.<.7?85?26.7=840 2<=80 I40 9*;*0 *0 <>*0 <>9.;*HG840 <.60 .<=*0 *=2=>-.0 7G80 98-.;D0 1*?.;
./2,D,2*07.60.?85>HG86

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  9;D=2,*7;.9.=2HG8
D8C O exerc cio de treino - Parte IV-

2*6/&,0"0?-,+1,00 %3"@

.<=.0,*9K=>580.<=>-D68<0*<0+*<.<0-.0./2,D,2*07*09;D=2,*0-80.@.;,K,280-.0=;.27809*;=27-80-.
->*<0,86987.7=.<02930*09;D=2,*60!8<<2+252=*0:>.08<09;*=2,*7=.<0;.*52A.60*0<>*027=.;9;.=*HG80-8<0,865
98;=*6.7=8<068=8;.<0:>.08>?2;*60.0?2<>*52A*;*660C0*9L<0*50>6*<0=.7=*=2?*<02,860.;;8<30:>.08<09;*5
=2,*7=.<08+=.;G80*<0;.=;827/8;6*HN.<07.,.<<D;2*<09*;*080*9.;/.2H8*6.7=80-80,87=.O-80-80.@.;,K,280.
-*09;80;*6*068=8;*0:>.051.0.<=D0<>+3*,.7=.0.402A30*0;.9.=2HG860&6*09;D=2,*0,8;;.,=*0-80,87=.O-80-8
.@.;,K,280-.0=;.27809.;*7=.0>6*0<2=>*HG859;8+5.6*407>60,87=.@=80?*;2D?.508>07G840I0<.69;.0>609.;5
,>;<80 :>.0 ,86.H*0 *0 <.;0 ;.<85?2-80 9.58<0 9;8,.<<8<0 ,8072=2?8<0 -80 9;*=2,*7=.0 .0 -.982<0 9.58<0 <.><
L;0G8<0./.,=8;.<40?.A.<0<.60,87=*40->;*7=.0*0:>*50*0;.<98<=*068=8;*0I0R,87<=*7=.6.7=.S0*5=.;*-*0-.5
?2-80*09;8,.<<8<0-.0*9.;/.2H8*6.7=80.0-.<.7?85?26.7=840;.9.=2HG80*9L<0;.9.=2HG840*=;*?I<0-.0>6
,*;D,=.;0278?*-8;0*09*;=2;0-.0>609;80;*6*0,871.,2-80.06>2=*<0?.A.<0.@9.;26.7=*-860.<=.0<.7=2-8
.?2-.7,2D68<0,27,80*<9.,=8<0/>7-*6.7=*2<
960 0 9;D=2,*0 058+*50 -80 .@.;,K,280 -.0 =;.2780 8>0 198;
9*;=.<16
A60;2*;0,87-2HN.<0/*?8;D?.2<0E0.<=*+252A*HG80.0<.0>5
;*7H*07*0.@.,>HG80-80,87=.O-80-80.@.;,K,280-.0=;.2786
B60<=;*=I02*<09*;*0*3>-*;08<09;*=2,*7=.<0,860-2/2,>55
-*-.<0.60.@.,>=*;080.@.;,K,280-.0=;.2786
*<.< -. ./2,D,2* -8< .@.;,K,28< -. =;.278

C60&<*;080./.2=80-.0=;*7</.;.098<2=2?80.7=;.08<0.@.;,K5 293
,28<0-.0=;.2786
D608=2?*;0,8;;.,=*6.7=.0809;*=2,*7=.09*;*080.@.;,K,280-.0=;.2786

960 0 9;D=2,*0 058+*50 -80 .@.;,K,280 -.0 =;.2780 8>0 198;0 9*;=.<160 !8-.68<0 ,87,.9=>*52A*;0 *0 9;D=2,*0 .0 *
;.9.=2HG80-80,87=.O-80-80.@.;,K,280<8+080-86K7280-.0-82<06I=8-8<0/>7-*6.7=*2<
9696009;D=2,*0058+*50-80.@.;,K,280-.0=;.27860 09;27,K9280/>75
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-.0,*;D,=.;0058+*5098;0/8;6*0:>.08<09;*=2,*7=.<080.@.,>=.6
,8680>6*0>72-*-.6
96A6009;D=2,*0198;09*;=.<10-80.@.;,K,280-.0=;.278607?85?.0*
9;D=2,*0.0*0;.9.=2HG80-.09*;=.<0<>,.<<2?*<09.;=.7,.7=.<0*8
8=8 9>+52,*-* 9.5* ;.?2<=* %;*27270

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<.7=2-80*80.@.;,K,280.0.<=.0<L027,;.6.7=*;D0*
<>*0./2,D,2*0<.0/8;0./.,=>*-80<8+;.0.5.?*-8<
7K?.2<0-.068=2?*HG8
2930.<.71809>+52,*-809.580!;80;*6*0*,287*50-.0%;.27*-8;.<0-80*7*-D407K?.50B
,87=.O-80-80.@.;,K,280-.0=;.278405.?*7-808<09;*=2,*7=.<0*
*9;.7-.;.60>6*0-*<09*;=.<0*7=.<0-.0=.7=*;.60.@.,>=*;08
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/8;6*<0/>7-*6.7=*2<
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7*657*<0.09;*=2,*657*<0*=I0<.;.60*9;.7-2-*<60<=.09;85
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-80,87=.O-80-80.@.;,K,280-.0=;.2780*=I0E0<>*0*9;.7-2A*0.6
 Bases de efic cia dos exerc cios de
D8D

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96A6C60 $.5.,,287*;0 80 6.518;0 6I=8-860 G80 .@2<=.60 ;.0;*<0 ;K02-*<0 9*;*0 ><*;0 .60 ,*-*0 <2=>*HG86
50>7<0=;.27*-8;.<0<G806*2<0./2,*A.<07*0>=252A*HG80-.0>60-8<06I=8-8<0-806.<68068-840:>.08<
9;*=2,*7=.<0*9;.7-.606*2<0./2,2.7=.6.7=.0,860>60-.5.<6

.@.;,K,28 -. =;.278 -.<98;=2?8 5 !*;=. ' 5 *9K=>58 9C

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?*;2D?.508>07G840I0<.69;.0>609.;,>;<80:>.0,86.H*0*0<.;0;.<85?2-809.58<09;8,.<<8<0,8072=2?8<0-809;*=2,*7=.0.0-.982<09.58<
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=;.27860 0,87=.O-80-80.@.;,K,280-.0=;.2780I0.<=*+252A*-80,8606*28;0/*,252-*-.0:>*7=806.518;0/8;.6
;.9;8->A2-*<407809;8,.<<80-*0;.9.=2HG80*<09*;=2,>5*;2-*-.<0*<<2625*-*<6
A6960 ;2*;0 ,87-2HN.<0 /*?8;D?.2<0 E0 .@.,>HG80 -80 .@.;,K,280 -.0 =;.27860 <0 /*,=8;.<0 :>.0 9;8?8,*6
-.<?28<0.60;.5*HG80*8<09*;F6.=;8<0L9=268<0-*0.@.,>HG80-.0.@.;,K,2802,87-2HN.<0.@=.;7*<0-2/K5
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*9;.7-2A*0.6098;0/8;6*0*07G809.;=>;+*;0.<=.09;8,.<<86
A6A60 @.;,2=*;0 80 .@.;,K,280 -.0 =;.2780 2<.7=80 -.0 .;;8<6 <0 9;8,.-26.7=8<0 =I,72,8<0 -.?.;*60 <.;
;.9.=2-8<0,860*0;208;8<*0;.*52A*HG80-8<09*;F6.=;8<0-80.@.;,K,2803D0*<<2625*-8<40<.60:>.0<.3*6
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  9;D=2,*7;.9.=2HG8
D8E O exerc cio de treino - Parte IV-

;.9.=2-8<08<0.;;8<6
A6B60@.;,2=*;080.@.;,K,280-.0=;.278098=.7,2*7-80-.<-.080272,280*0?.58,2-*-.08>0*09;.,2<G8608
F6+2=80-*0,;2*HG80-.0,87-2HN.<0/*?8;D?.2<0E0.<=*+252A*HG80.0<.0>;*7H*07*0.@.,>HG80-80.@.;,K5
,280-.0=;.27801D40:>.0-.,2-2;0<.080,87=.O-80-.<=.40-.?.0<.;09;*=2,*-80-.<-.080<.>027K,280-*7-85
<.0J7/*<.0*0>60-8<0<.0>27=.<0*<9.,=8<
A6B6960 !8=.7,2*;0 *0 ?.58,2-*-.60 &6*0 -*<0 *9;8@26*HN.<0 98<<K?.2<0 7*0 9;D=2,*0 -80 ,87=.O-80 -8
.@.;,K,280 -.0 =;.2780 I0 98=.7,2*;40 -.<-.0 580840 *0 <>*0 ?.58,2-*-.0 -.0 .@.,>HG80 .60 />7HG80 -*<
,87-2HN.<0=;*->A2-*<09.5*0,869.=2HG86
A6B6A60!8=.7,2*;0*09;.,2<G860 >=;*0*9;8@26*HG8098<<K?.507*09;D=2,*0-80,87=.O-80-80.@.;,K,280-.
=;.2780I098=.7,2*;40-.<-.0580840*09;.,2<G80-*0.@.,>HG86
A6B6B60!8=.7,2*;0*0?.58,2-*-.0.0*09;.,2<G86 *09;D=2,*0-80,87=.O-80-80.@.;,K,280-.0=;.278098-.;5
<.5E098=.7,2*;401-.020>*5068-8140*0?.58,2-*-.0.0*09;.,2<G80-*0.@.,>HG86
A6B6C60$.5.,,287*;0*06.518;0*9;8@26*HG860.0>6*0/8;6*00.;*509*;.,.06*2<0,8;;.,=80:>.08<
9;*=2,*7=.<0*9;.7-*60-.026.-2*=8080;2=680.080=.69809;L9;28<0-*0*,HG80=I,72,*0.@.,>=*7-85*
7>607K?.540.60:>.40*0?.58,2-*-.0<.3*09;28;2=D;2*6
A6C60<=*+.5.,.;0,87-2HN.<0-.0-2?.;<2-*-.07*0.@.,>HG80-8<0.@.;,K,28<0-.0=;.278600<.0>;*7H*0.
*0.<=*+252-*-.0-*<0;.<98<=*<068=8;*<0:>.0-.;2?*60-*0,87=.@=>*52-*-.0-8<0.@.;,K,28<0-.0=;.278
-.9.7-.6409*;*0*5I60-.08>=;8<0/*,=8;.<40-*<098<<2+252-*-.<0-.068-2/2,*HG80-*<0*,HN.<068=8;*<
3D0*<<2625*-*<40.60,87/8;62-*-.0,860*068-2/2,*HG80-*<0,87-2HN.<0,869.=2=2?*<0.098;=*7=840-*
*<.< -. ./2,D,2* -8< .@.;,K,28< -. =;.278

0*6*0-.0-2?.;<2-*-.0-.<<*<0*,HN.<60698;=*0=.;09;.<.7=.0:>.0*0.<=*+252-*-.0.0*0-27F62,*0-*<
;.<98<=*<068=8;*<09.;*7=.0*<0<2=>*HN.<59;8+5.6*40<G809;89;2.-*-.<07G80*9.7*<0898<=*<06*<
27=.;5;.5*,287D?.2<60<0,87-2HN.<0/>7-*6.7=*2<09*;*06.518;*;0*0.<=*+252-*-.0.0*0<.0>;*7H*0-*<
*,HN.<068=8;*<09.;*7=.08<0,87-2,287*52<68<0.<=*+.5.,2-8<09.580.@.;,K,280<G80*<0<.0>27=.<
A6C696 8-.5*;08<0.@.;,K,28<0-.0=;.2780E<0,87-2HN.<06D@26*<0-.06*72/.<=*HG80-*<0:>*52-*-.<
/K<2,*<6009;.9*;*HG80-8<0-2/.;.7=.<0/*,=8;.<0-.09;.9*;*HG80-.<98;=2?*0-809;*=2,*7=.0./.,=>*5
-80.60,87-2HN.<06D@26*<0-.06*72/.<=*HG80-*<0,*9*,2-*-.<068=8;*<0:>.0.<9.,2/2,*6.7=.0*<
<>98;=*640/>7-.65<.08;0*72,*6.7=.0,86080=;.2780/K<2,80.<9.,2*56
A6C6A6 8-.5*;08<0.@.;,K,28<0-.0=;.2780.60<2=>*HN.<09<2:>2,*6.7=.0=.7<*<60*A0=8-8080<.7=2-8
6.=8-85L02,840:>.0E06.-2-*0:>.0<.0*9;8@26*0809.;K8-80-*<09;27,29*2<0,869.=2HN.<408<0.@.;5
,K,28<0-.0,*;D,=.;0,869.=2=2?840:>.0.7?85?*607K?.2<0<2072/2,*=2?8<0-.0=.7<G809<K:>2,*40-.?.;G8
<.;06*2<0-.=*51*-*6.7=.0=;*+*51*-*<0780=;.2786
A6C6B6 '*;2*;0*0,87=.@=>*52-*-.0-*<0<2=>*HN.<0-.09;D=2,*0-8<0.@.;,K,28<0-.0=;.278600?*;2*HG8
-*<0,87-2,287*7=.<0.<=;>=>;*2<0-80.@.;,K,280-.0=;.27840.60;.5*HG80E0;.*52-*-.0,869.=2=2?*0-.
>6*0-.=.;627*-*068-*52-*-.0-.<98;=2?*02;D0.<=*+.5.,.;0-2/.;.7=.<00;*><0-.052+.;-*-.40:>.0.6
O5=26*0 *7D52<.40 <.0 ,87<>+<=*7,2*60 ,8680 /87=.<0 98=.7,2*2<0 -.0 27=.;/.;J7,2*0 ,87=.@=>*560 <
/87=.<0-.0?*;2*HG8098-.60<.;0*7*52<*-*<0<.0>7-80:>*=;80,;2=I;28<0*952,D?.2<0*809;8+5.6*
960">*7=2-*-.0-.0?*;2*+252-*-.0.@9;26.08<0-2/.;.7=.<0.<=*-8<0-.0?*;2*HG80-8<09*;F6.=;8<
-80.@.;,K,286
A6 6952=>-.0-.0?*;2*HG80.<=*0/87=.0.?8,*0809;8+5.6*0-*0<2625*;2-*-.0-8<0.@.;,K,28<0*9L<
*0?*;2*HG80-.0>608>06*2<09*;F6.=;8<6
B60">*7=2-*-.0-.09;D=2,*0.<=*0/87=.0=;*->A0807O6.;80-.0;.9.=2HN.<0-80.@.;,K,286
C60<=;>=>;*HG808>08;0*72A*HG80-*0<.<<G80.@9;26.5<.09.5800;*>0-.027,.;=.A*0-.0,*-*0.@.5
,>=*7=.0.60;.5*HG80E0.@.,>HG80*7=.;28;60@2<=.60=;J<07K?.2<0-.027=.;/.;J7,2*0,87=.@=>*50293
98; +58,8<0I0,*;*,=.;2A*-*09.5*0;.*52A*HG80-.0=8-*<0*<0;.9.=2HN.<0-.0>60.@.;,K,280*7=.<0-.
&72-*-.0 ;0F72,*0-.02J7,2*<0-80.<98;=8
 Bases de efic cia dos exerc cios de
D8F

<.;0*9;.<.7=*-808>=;80.@.;,K,28402A3098;0<I;2.< ,8;;.<987-.0*0<I;2.<08;-.7*-*<0-.0;.9.=2HN.<
-806.<680.@.;,K,280*5=.;7*7-80.60,*-*0>6*0-.5*<0*<0,87-2HN.<0-.0;.*52A*HG807>608>06*2<
9*;F6.=;8<0.402B30*5.*=L;2*0*<0-2/.;.7=.<0?.;<N.<0-80.@.;,K,280<G809;*=2,*-8<07>6*0<.:>J7,2*
*5.*=L;2*0*80587080-*<0;.9.=2HN.<0;.*52A*-*<6
A6C6C60!;868?.;0*09;D=2,*0,869.=2=2?*60C0,87?.72.7=.09;868?.;0*09;D=2,*0,869.=2=2?*0-.0/8;6*
<2<=.6D=2,*0.60<2=>*HN.<0-.0=;.27808>0.609;8?*<08/2,2*2<0-.0-2/.;.7=.<07K?.2<40,8680/*,=8;0-.
*9.;/.2H8*6.7=80 -*<0 78?*<0 28>0 ;.78?*-*<30 *=2=>-.<0 .0 ,8698;=*6.7=8<0 68=8;.<60 .982<
-.<=*<0.<=*;.60*9;.7-2-*<0.0.<=*+252A*-*<07G801D0;*AN.<03><=2/2,*=2?*<09*;*07G80<.0.@9.;25
6.7=*;0*0<>*0<852-.A40,87<2<=J7,2*0.0./2,D,2*0.60<2=>*HN.<0-.0,869.=2HG86

B60 <=;*=I02*<0 9*;*0 *3>-*;0 8<0 9;*=2,*7=.<0 ,860 -2/2,>5-*-.<0 .60 .@.,>=*;0 80 .@.;,K,280 -.0 =;.27860
.<=;*=I02*0/>7-*6.7=*50*0>=252A*;09*;*0*3>-*;08<09;*=2,*7=.<0:>.0.@9.;26.7=*60-2/2,>5-*-.<07*0.@.5
,>HG80-80,87=.O-80-80.@.;,K,280-.0=;.27840I0=.;0*0,.;=.A*0:>.0*0<>*09;D=2,*0I0<2695.<0-.0.7=.7-.;4
-.0.@.,>=*;0<.7-80*9;89;2*-80E0,*9*,2-*-.0686.7=F7.*0-8<09;*=2,*7=.<0.0;.<9.2=*0*05L02,*027=.;5
7*0-*068-*52-*-.60!*;*5.5*6.7=.0-.?.098<<2+252=*;0*80=;.27*-8;08+<.;?*;40*7*52<*;0.0*?*52*;0*09.;5
/8;6*7,.0-809;*=2,*7=.09;8?2-.7,2*7-8551.<0*<0,8;;.,HN.<0.08<0.7,8;*3*6.7=8<0*=;*?I<0-.0/..-5
+*,4<606+8;*098<<*01*?.;0?*;2*HN.<0<.:>.7,2*2<0.<=.09;8,.<<80,87<2<=.0.<<.7,2*56.7=.0.60293

.@.;,K,28 -. =;.278 -.<98;=2?8 5 !*;=. ' 5 *9K=>58 9C

9;8?2-.7,2*; /..-+*,4<0*8<09;*=2,*7=.<402A30;.9.=2;0*0.@952,*HG80?.;+*50.0*0-.687<=;*HG8402B30?.;25
/2,*; <.08<09;*=2,*7=.<0,869;..7-.;*60*0.@952,*HG80.402C30-.2@*; 8<09;*=2,*7=.<0=.7=*;.60.@.,>=*;
*0*,HG80=I,72,*6

C60&<*;080./.2=80-.0=;*7</.;.098<2=2?80.7=;.08<0.@.;,K,28<0-.0=;.27860 <078?8<0.0,8695.@8<0,87=.O5
-8<0-8<0.@.;,K,28<0-.0=;.278098-.60<.;06*2<0/*,256.7=.0*9;.7-2-8<0<.080=;.27*-8;0>=252A*;0,87?.5
72.7=.6.7=.080./.2=80-.0=;*7</.;.098<2=2?840:>.0<.0=;*->A09.5*027/5>J7,2*0-.0>6*0*9;.7-2A*0.603D
*-:>2;2-*0<8+;.0*09.;/8;6*7,.0-.<<*0*9;.7-2A*0.60;.*52A*-*07>60*6+2.7=.0,87=.@=>*50-2/.;.7=.
8>07*0*:>2<2HG80-.0>6*08>=;*01*+252-*-.068=8;*60!*;*0:>.0.<=.0./.2=80<.3*098<2=2?80I02698;=*7=.
<>+5271*;08<0<.0>27=.<0*<9.,=8<02930.@952,*; *<0<2625*;2-*-.<0.7=;.0-82<0.@.;,K,28<0-.0=;.2780-2/.5
;.7=.<402A30,.;=2/2,*; :>.080.@.;,K,280-.0=;.2780*7=.;28;0.<=D0,8;;.,=*6.7=.0*9;.7-2-80.402B30.@.,>=*;
80.@.;,K,280-.0=;.2780,860805*-80-8627*7=.0*7=.<0-.080.@.,>=*;0,860807G80-8627*7=.6

D608=2?*;0,8;;.,=*6.7=.0809;*=2,*7=.09*;*080.@.;,K,280-.0=;.27860068=2?*HG80/*A027=.;/.;2;0>60.5.5
6.7=80/>7-*6.7=*50*0*=2=>-.0-809;*=2,*7=.0/*,.0*8<08+3.,=2?8<0.0,87=.O-8<0-80.@.;,K,280-.0=;.2786
$L0809;*=2,*7=.0I0,*9*A0-.0-*;0<.7=2-80E0.<=;>=>;*0-80.@.;,K,280-.029308068-2/2,*;402A30<.5.,,287*;
27/8;6*HG80 9.;=27.7=.40 2B30 -2;.,,287*; *0 9.;,.9HG80 .40 2C30 8;2.7=*; *<0 <>*<0 *,HN.<0 68=8;*<0 .6
/>7HG80-80<2072/2,*-80*=;2+>K-80E<0<2=>*HN.<0.60:>.0.<=.0<.0.7,87=;*026952,*-8600,8;;.,=*068=25
?*HG80-8<09;*=2,*7=.<09*;*0*0.@.,>HG80-8<0,87=.O-8<0-8<0.@.;,K,28<09*<<*09.58<0<.0>27=.<0*<9.,5
=8<02*30,8;;.5*,287*; *0-2/2,>5-*-.0.0*0,8695.@2-*-.0-80.@.;,K,280-.0=;.2780E<0,*9*,2-*-.<0-8<
9;*=2,*7=.<402+30<.5.,,287*; .@.;,K,28<0-.0=;.2780:>.0=;*7<62=*60*8<09;*=2,*7=.<0*02698;=F7,2*09*;*
806.518;*6.7=80-80<.>07K?.50-.0,*9*,2-*-.<402,30>=252A*; >6*0?*;2.-*-.0-.0.@.;,K,28<0-.0=;.27808>
-.0 >6*0 ?*;2.-*-.0 -.0 6*729>5*HN.<0 -*<0 <>*<0 ,87-2,287*7=.<40 I0 =*6+I60 >60 .5.6.7=80 -.0 68=25
?*HG80*,;.<,2-*402-308;0*72A*; *09;D=2,*098;0/8;6*0:>.0=8-8<08<09;*=2,*7=.<0.<=.3*60,87=27>*6.7=.
*,=2?8<402.30,87,.7=;*; *0*=.7HG80-8<09;*=2,*7=.<07*0.@.,>HG80-80,87=.O-80-80.@.;,K,280-.0=;.2784
2/3027,;.6.7=*; -82<0*<9.,=8<0/>7-*6.7=*2<07*08;0*72A*HG80-8<0.@.;,K,28<0-.0=;.27840>=252A*7-858<
<.69;.0:>.0/8;098<<K?.5080-2?.;=26.7=80.0*0,869.=2HG80.402030><*; 6.28<0-2?.;=2-8<098;0/8;6*0*
*,>5-*-.0-.08=;2,2-*-.0>6*7*050&72?.;<2-*-.0%I,72,*0-.02<+8*
  9;D=2,*7;.9.=2HG8
D8 O exerc cio de treino - Parte IV-

*52?2*;0*<0=.7<N.<0,;2*-*<09.5*0/>=>;*0,869.=2HG86
*<.< -. ./2,D,2* -8< .@.;,K,28< -. =;.278

8=8 9>+52,*-* 9.5* ;.?2<=* 6!6$6  &7!7! # 2')$%%3

,1,0CB60068-.5*HG809;8,>;*0,8;;.5*,287*;080.@.;,K,280-.0=;.2780,860*<0.@20J7,2*<0.<9.,K/2,*<0-*0,869.=2HG86
<<2640:>*7=806*28;0/8;0800;*>0-.0,8;;.<987-J7,2*0.7=;.08<068-.58<0>=252A*-8<02.@.;,K,28<0-.0=;.27830.0*0,869.=2HG80-.
>6*0-*-*068-*52-*-.406.518;.<0.06*2<0./2,*A.<0<.;G808<0<.><0./.2=8<40/>7-*6.7=*7-85<.0*<<260*089=262A*HG80-809;8,.<5
<80-.0=;.278
&72-*-.0 ;0F72,*0-.02J7,2*<0-80.<98;=8
 E9

):<-0 =)<:7
)8I<=47
=16@-
10 4D492E2570 340

/>SBC:= %C7<H3
$/@B3 %C/B@=
B945670 34A879B5C7

12
$`() #0AE
0#&&I\#0#0,&`#
0(&"#

):<-0 =)<:7
'S<B3A3 2= 1=<B3W2= 2/ $/@B3 ?C/B@= />SBC:= ?C7<H3

70 +)8I<=470 7B0 1:-57;0 )6)41;):0 );0 *);-;0 ,)0 -.1+C+1)0 ,7

-?-:+I+170,-0<:-1670670,75I6170,)0+7::-+FE70->1,-6+1)64
-?-:+I+170,-0<:-1670670,75I6170,)0+7::-+FE70->1,-6+1)64 )8I<=470 =16@-
,70 ;-1;0 );8-+<7;0 .=6,)5-6<)1;0 9=-0 70 <:-16),7:0 ,->-:C
-9=)+176):F 0+7::-+FE7
750 760-+-:0 8:7.=6,)5-6<-0 70 +76<-L,70 ,70 -?-:+I+173
-?-:+I+173
*-50+7570);0,1.-:-6<-;0.7:5);0,-0)05)618=4):0-;<)*-4-4
*-50+7570);0,1.-:-6<-;0.7:5);0,-0)05)618=4):0-;<)*-4-4 ,70-?-:+I+17
+-6,70);05-407:-;0+76,1FK-;0+76<-?<=)1;0,-0<:-1675
850 ;<)*-4-+-:0 7*2-+<1>7; +4):7;0 -0 :-)41;<);0 <-6,70 -5 ,-0<:-167
)<-6FE70 70 6I>-40 ,-0 8:-;<)FE70 ,-;87:<1>)0 ,70 8:)<1+)6<-0 -
70/:)=0,-0+7584-?1,),-0,70+76<-L,70,70-?-:+I+175
95 6)41;):0 )0 -?-+=FE7 ,70 +76<-L,70 ,70 -?-:+I+170 87:
.7:5)0 )0 +758:--6,-:0 )0 -;;H6+1)0 ,70 +76+-1<70 ,-0 -::73 ):<-0 =)<:7
;-4-++176)6,70=50,-0+),)0>-@0-0,-<-:516):0+7570+7::14
;-4-++176)6,70=50,-0+),)0>-@0-0,-<-:516):0+7570+7::14
/14475
A50 ")*-:0 =;):0 7;0 .--,*)+3; 6);0 ;=);0 ,1.-:-6<-;0 ,15-64
,15-64 )8I<=470 =16@-
;K-;F0 ,-0 16.7:5)FE730 ,-0 :-.7:F)5-6<730 ,-0 8=61FE70 -0 ,-
57<1>)FE75 0+7::-+FE7
B50 ;;=51:0 =5)0 +7::-+<)0 )<1<=,- 6)0 +7::-+FE70 ,)0 -?-4
+=FE70 ,70 +76<-L,70 ,70 -?-:+I+170 ,-0 <:-1670 9=-0 8);;)
-?-4
,70-?-:+I+17
16)8-4)>-45-6<-087:0=5)0)8:7?15)FE7087;1<1>)5
C50 1)47/):0 +7::-+<)5-6<- +750 );0 )+FK-;0 57<7:);0 9=- ,-0<:-167
.7:)50+76;741,),);0+750-::7;0-;<)*-4-+-6,70);;150=5)
-;<:)<G/1)0-.1+)@08):)05167:):0-;;)0;1<=)FE7
 O exerc cio de treino - Parte IV-  1=@@31ON=
EA9

):<-
=)<:7
)8I<=47 );-;0,-0-.1+C+1)0,70-?-:+I+170,-0<:-167
=16@-
0+7: 4 0+7::-+FE70,70-?-:+I+170,-0<:-167
:-+FE7

);/A02/A0B/@34/A04C<2/;3<B/7A02=0B@37</2=@0P0=0A3@D/@50/</:7A/@0301=@@757@
/03F31CON=02=01=<B3W2=02=03F3@1S17=0230B@37<=0>=@0>/@B302=0>@/B71/<B370J0230A/:73<6
B/@50<3AB/04/A302=0>@=13AA=02307<B3@D3<ON=02=0B@37</2=@0?C303AB3023D3@K01=<A173<6
17/:7H/@6A30?C30P03:30?C3027@7530=0B@37<=50307AA=0A75<7471/0?C30=A0>@/B71/<B3A023D3@N=
1C;>@7@03A1@C>C:=A/;3<B30=A0=0831B7D=A50=A01=<B3W2=A5030/A07<AB@COV3A03AB/03:3176
2/A70"3AB30A3<B72=503D723<17/6A30A37A0/A>31B=A0?C30A301=<475C@/;01=;=0=CB@/A0B/<6
B/A0 1=;>3BR<17/A0 >@=47AA7=</7A0 3AA3<17/7A0 3A40 B3@0 C;0 >@=4C<2=0 1=<6317;3<B=0 2=
1=<B3W2=02=03F3@1S17=0230B@37<=0/03F31CB/@503B403AB/03:313@0=0831B7D=A0</03F31CON=
2=A0 3F3@1S17=A0 230 B@37<=50 3C40 /</:7A/@0 =0 1=<B3W2=0 2=0 3F3@1S17=0 230 B@37<=50 3D40 1=;6
>@33<23@0=0>/>3:02=A043320/19A0</01=@@31ON=02=01=<B3W2=02=03F3@1S17=0230B@37<=5
3E40A/03@0?C30/B7BC230/0B=;/@0</01=@@31ON=02=01=<B3W2=02=03F3@1S17=0230B@37<=03503F4
):<- A/03@0?C30/A>31B=A0;3B=2=:T571=A0A3023D3;07<B@=2CH7@0?C/<2=0A30D3@7471/0/0<313A6
=)<:7
/A3A 23 3471K17/ 2= 3F3@1S17= 23 B@37<=

A72/2302301=@@757@0C;03@@=01=<A=:72/2=7
)8I<=47
=16@- 750:7.=6,70+760-+15-6<70,70+76<-L,7
0+7: 4 ,70-?-:+I+170,-0<:-167
:-+FE7
#0B@37</2=@023D3@K01=<6313@0>@=4C<2/;3<B30/A01/@/1B3@SAB71/A02=01=<B3W6
2=02=03F3@1S17=0230B@37<=507AB=0P50/A0AC/A01=;>=<3<B3A616/D30303A>31747172/23A5003;
):<- 1=;=0 /A0 2743@3<B3A0 67>TB3A3A0 230 ;/<7>C:/ON=0 23AA/A0 1=;>=<3<B3A0 >=@0 4=@;/0 /
=)<:7 3AB/03:313@0/A0;3:6=@3A01=<27OV3A01=<B3FBC/7A0230/>@3<27H/53;0=C0230/>3@437O=/6
)8I<=47 ;3<B=703AB30;=2=507;>=@B/0B3@0>@3A3<B30?C30/A0A7BC/OV3A0230B@37<=0230C;023B3@;76
=16@- </2=01=<B3W2=02=03F3@1S17=0230B@37<=03AB/03:313;6A30<C;/0B@7>:/0/@B71C:/ON=07<B3@6
23>3<23<B30?C30=0B@37</2=@023D3@K01=<6313@030;/<7>C:/@03A40>3:/0/2/>B/ON=0LA
0+7: 4
1/>/172/23A02=0>@/B71/<B3030L0:T571/07<B3@</02/0;=2/:72/23503B40>3:/0;=07:7H/ON=
:-+FE7
2=A02743@3<B3A0@31C@A=A04C<17=</7A03503C40>3:=0<SD3:02303F75R<17/A03AB/03:3172=7

):<- 75750,)8<):0);0;1<=)FK-;0,-0<:-1670D;0+)8)+1,),-;0
=)<:7 ,708:)<1+)6<-0-0D04J/1+)016<-:6)0,)057,)41,),-
)8I<=47
=16@- A0 A7BC/OV3A0 230 B@37<=0 AT0 >=23@N=0 1=<AB7BC7@0 ;37=A0>=B3<17/7A0 230 />@3<6
27H/53;50 />3@437O=/;3<B=0 =C0 23A3<D=:D7;3<B=0 A30 /0 1/2/0 7<AB/<B30 3A40 3AB/03:36
0+7: 4
13@3;0<SD37A01=3@3<B3A0230723<B72/23031=<1=@2M<17/401=;0/0:T571/07<B3@</02/0;=2/6
:-+FE7 :72/230 23A>=@B7D/0 350 3B40 @3A>37B/@3;0 /A0 1/>/172/23A0 ;=;3<BM<3/A0 2/0 >@3AB/ON=
23A>=@B7D/02=A0>@/B71/<B3A5003;01=;=0/A0AC/A02743@3<B3A0>3@A=</:72/23A030/04=@;/
1=;=0 3AB3A0 ;3:6=@0 />@3<23;0 30 3D=:C3;70 'T0 /0 >/@B7@0 23AB3A0 1=<6317;3<B=A0 =
)<72/230#@5M<71/02307R<17/A02=03A>=@B=
 Bases de efic cia dos exerc cios de treino
EAA

B@37</2=@0 >=23@K0 3AB7;C:/@50 =@5/<7H/@0 30 /@B71C:/@0 =A0 1=<B3W2=A0 2=A0 3F3@1S17=A0 23 ):<-
B@37<=0<C;/027@31ON=0>@P623B3@;7</2/
=)<:7
758507*141@)FE70,7;0,1.-:-6<-;0:-+=:;7;0.=6+176)1;
)8I<=47
=16@-
#03AB/03:317;3<B=0230C;/0?C/:?C3@0A7BC/ON=0230B@37<=0;=07:7H/0C;01=<6 0+7: 4
8C<B=0230@31C@A=A04C<17=</7A0/0CB7:7H/@0>3:=0>@/B71/<B350?C3@0<=0M;07B=07<4=@;/17=</:5 :-+FE7
3<3@5PB71=030/431B7D=70=;03437B=50=01=<B3W2=02=03F3@1S17=0230B@37<=07@K501=<A=/<B30=
1=<B3FB=0A7BC/17=</:03;0?C303AB/0A3023A3<D=:D350;=07:7H/@0C;/027D3@A72/230=C0C;/
3A>31747172/230 230 @31C@A=A50 ?C30 >=@0 A750 3AB/03:313;0 C;/0 >@=>=@17=</:72/230 1C8/
3471K17/0 A3@K0 T>B7;/50 ?C/<B=0 ;3:6=@0 A30 1=<A35C7@0 6/@;=<7H/@0 =0 B@/0/:6=0 1=<8C<B=
2=A02743@3<B3A0@31C@A=A04C<17=</7A0@343@72=A7

7590I>-40,-0-?1/H6+1);0-;<)*-4-+1,7

%C/:?C3@0A7BC/ON=0230B@37<=01=;0=0831B7D=A0230/>@3<27H/53;50/>3@437O=/6
;3<B=0=C023A3<D=:D7;3<B=0230C;01=<B3W2=02=03F3@1S17=0230B@37<=507;>:71/@K0A3;>@3

# 3F3@1S17= 23 B@37<= 23A>=@B7D= 6 $/@B3 * 6 />SBC:= AE

C;023B3@;7</2=0<SD3:02303F75R<17/A50?C30>=23@K0D/@7/@023A230C;05@/C0;KF7;=023
27471C:2/230301=;>:3F72/230=0?C/:01=@@3A>=<230/0C;/03F31CON=0;C7B=0274S17:50/0C;
5@/C0 ;S<7;=0 230 27471C:2/230 30 1=;>:3F72/230 =0 ?C/:0 1=@@3A>=<230 /0 C;/0 3F31CON= ):<-
;3<=A0274S17:7 =)<:7
)8I<=47
=16@-
850;<)*-4-+15-6<70,-07*2-+<1>7;08):)0)0-?-+=FE 0+7: 4
,70+76<-L,70,70-?-:+I+170,-0<:-167
:-+FE7
J0=03<?C/2@/;3<B=0230@/17=</:7H/ON=03047F/ON=0230=0831B7D=A01=<1@3B=A5
?C30=0B@37</2=@0A30B=@</0;/7A0A35C@=0301=<A173<B302/A0AC/A0=>OV3A0BP1<71/A037<4=@6 ):<-
;/ON=50/>:71/ON=0301=@@31ON=401=<13>BC/:7H/<2=03F3@1S17=A0?C30>=B3<17/;0=A0=08316 =)<:7
B7D=A0>@3B3<272=A07<1:C7<2=6=A030/2/>B/<2=6=A0>/@/0C;/0;3A;/0A3AAN=0230B@37<=70# )8I<=47
B@37</2=@0 AT0 >=23@K0 /13:3@/@0 =A0 >@=13AA=A0 230 />@3<27H/53;50 />3@437O=/;3<B=0 =C =16@-
23A3<D=:D7;3<B=02=A0>@/B71/<B3A02304=@;/0?C30<N=06/8/0>3@1/A023A<313AAK@7/A023
0+7: 4
B3;>=0 A30 1=<6313@0 >@=4C<2/;3<B30 =A0 =0831B7D=A0 /0 /B7<57@0 1=;0 =0 3F3@1S17=0 A3:316
:-+FE7
17=</2=030=A01=<B3W2=A0CB7:7H/2=A0>/@/0=A0/B7<57@5003;01=;=50/A02743@3<B3A067>TB3A3A
230;/<7>C:/ON=02/A0AC/A01=;>=<3<B3A02304=@;/0/03AB/03:313@02743@3<B3A011/;7<6
6=A103@3A>=AB/A40>3@/<B30=0>@=0:3;/0>=AB=70;0=@/03AB/0?C3ABN=0B3<6/0A72=0/</:6 ):<-
7A/2/0<=01/>SBC:=0D50>=23;=A0AC17<B/;3<B30:3;0@/@0=A0A35C7<B3A02=7A0/A>31B=A04C<6 =)<:7
2/;3<B/7A )8I<=47
A70;>=@BM<17/02/047F/ON=0230=0831B7D=A70F>@3AA/6A30>=@0C;0@3AC:B/2=0>/@B71C:/@ =16@-
33A>31S471=40?C30A30B3;0230/:1/<O/@0=C0>@=2CH7@02C@/<B30/0@3/:7H/ON=02=03F3@1S17=
0+7: 4
230B@37<=7007;>=@BM<17/0230A303AB/03:313@0307<4=@;/@0=0>@/B71/<B302=A0=0831B7D=A
2=03F3@1S17=0230B@37<=01=<1@3B7H/0B@RA0/A>31B=A04C<2/;3<B/7A :-+FE7
A7A70&3A>37B/6A30=0>@7<1S>7=02/0>/@B717>/ON=01=<A173<B3030/1B7D/02=0>@/B71/<B30</
/1B7D72/2302=0B@37<=7007<4=@;/ON=0?C30A30B@/<A;7B30/=0>@/B71/<B30>3@;7B30C;
/1C:2/230230!=B@7172/230C;/</060)<7D3@A72/230(P1<71/0230 7A0=/
 O exerc cio de treino - Parte IV-  1=@@31ON=
EAB

;3:6=@0 3<B3<27;3<B=0 2/?C7:=0 ?C30 A30 7@K0 3F31CB/@

3/A>31B=A0 1@SB71=A40 7<B@=2CH7<2=50 >/@/:3:/;3<B350 /A>316
B=A0 >=A7B7D=A0 230 =@23;0 3;=17=</:0 ?C350 <3AB/A0 17@1C<6
ABM<17/A50 1=<B@70C3;0 >/@/0 C;0 ;/7=@0 3;>3<6/;3<B=
33<B@35/4030D=<B/2302=0>@/B71/<B30/=03F3@1S17=0230B@37<=7

=B= @3D7AB/ (@/7<7<5

A7B703A3<1/237/0/0/1ON=70'75<7471/0/07<B3@D3<ON=02=
>@=13AA=0 >AS?C71=0 230 /<B317>/ON=0 ?C30 A30 B@/2CH3;
</A0 ;=27471/OV3A0 ?C30 A30 >@=1C@/;0 1=<1@3B7H/@
2C@/<B30 /0 3F31CON=0 2=0 3F3@1S17=0 230 B@37<=70 J0 <3AB/
>3@A>31B7D/50 ?C30 /0 7<4=@;/ON=0 2=0 =0831B7D=0 >3@;7B3
?C30=0>@/B71/<B303AB38/0>@7=@7B/@7/;3<B30/B3<B=0/=A03:36 7<70DD70A0A7BC/OV3A0230B@37<=023D3;
;3<B=A03>=<B=A01@SB71=A40>/@/0/03F31CON=023AA303F3@6 /2/>B/@6A30LA01/>/172/23A02=0>@/B71/<B3030L
1S17=50 4/17:7B/<2=0 <3AB30 1=<B3FB=50 =0 1=<B@=:=0 ?C30 3:3 :T571/07<B3@</02/0;=2/:72/23023A>=@B7D/

>@T>@7=023D303F3@13@0A=0@30/0AC/0/1B7D72/2370$=@01=<6
A35C7<B350=01=<6317;3<B=02=A0=0831B7D=A03AB/03:3172=A0>/@/0/0>@KB71/02=01=<B3W2=02=03F3@1S17=
230B@37<=0>@=>=@17=</0=023A3<1/23/;3<B=02/0/1ON=50=@5/<7H/<2=6/02307;327/B=0/0>/@B7@02/0AC/
/1B7D72/2307<B3@</507AB=0P50/B@/DPA02=0>@=5@/;/0;=B=@0?C307@K0A3@0723/:7H/2=0>/@/0=0/:1/<O/@7
A7C70C7/02/0/1ON=70047F/ON=5023B3@;7</ON=0307<4=@;/ON=02=A0=0831B7D=A02=03F3@1S17=0230B@37<=
1=<AB7BC3;0 75C/:;3<B30 C;/0 @343@R<17/0 4C<2/;3<B/:0 >/@/0 =0 >@/B71/<B350 >=7A50 >3@;7B30 C;/0 1=;6
>/@/ON=0 3;0 1/2/0 ;=;3<B=50 =C0 ;3:6=@50 3;0 1/2/0 3F31CON=0 2=0 3F3@1S17=0 =A0 @3AC:B/2=A0 @3/7A0 L
/A3A 23 3471K17/ 2= 3F3@1S17= 23 B@37<=

/1B7D72/230?C30>@3B3<230/B7<576:=A7
B70/1B=@3A04C<2/;3<B/7A0>/@/0/047F/ON=0230=0831B7D=A70047F/ON=02=A0=0831B7D=A02=0B@37<=0>=@0>/@B3
2=0B@37</2=@0P0A3;>@30C;/0B/@34/01=;>:3F/50>=7A50=0@75/6=0/03?C/17=</@0B@RA0>:/<=A04C<2/;3<B/7A
B7A70#05@/C023027471C:2/230301=;>:3F72/2302=01=<B3W2=02=03F3@1S17=0230B@37<=70AB=0A75<7471/0/
<313AA72/2302=0B@37</2=@01=<6313@0<N=0AT0=05@/C02301=;>:3F72/2302/0AC/0;=2/:72/23023A>=@B76
D/003;01=;=0A/03@0;/<7>C:K6:/02304=@;/0/01=<13>BC/:7H/@01=<B3FB=A02303<A7<=6/>@3<27H/53;
?C30A38/;50>=@0C;0:/2=50/2/>B/2=A00LA01=<27OV3A07<717/7A02=A0>@/B71/<B3A5030>=@0=CB@=50@3A>37B3;
/0723<B72/230:T571/02/0;=2/:72/23023A>=@B7D/70AB3A0>@3AAC>=AB=A023D3;0/AAC;7@02=7A0/A>31B=A
4C<2/;3<B/7A
B7A7A70:/@3H/02=0=0831B7D=7 &3:/17=</6A301=;0=04/1B=02303AB303AB/@003;0=C0;/:02347<72=030B3@
C;01/@K1B3@0A3:31B7D=0=C0;W:B7>:=70#A0>@/B71/<B3A02303:3D/2=0<SD3:0230@3<27;3<B=0CB7:7H/;0>@36
43@3<17/:;3<B303F3@1S17=A0230B@37<=01=;0=0831B7D=A0A3:31B7D=A503<?C/<B=0?C30=A03F3@1S17=A023
B@37<=01=;0=0831B7D=A0;W:B7>:=A0BR;0C;01/@K1B3@0/CF7:7/@70#A0>@/B71/<B3A01=;0<SD37A0230@3<276
;3<B=00/7F=0=C0;P27=0CB7:7H/;0>@343@3<17/:;3<B303F3@1S17=A0230B@37<=01=;0=0831B7D=A0;W:B76
>:=A030/C;3<B/;02304=@;/0>@=5@3AA7D/0/0CB7:7H/ON=02=A03F3@1S17=A0230B@37<=0A3:31B7D=A0L0;3276
2/0?C307<1@3;3<B/;0=A0A3CA0<SD37A02303A>317/:7H/ON=0</0;=2/:72/23023A>=@B7D/
B7A7B7000/<2/0230D/@7/ON=02=03@@=70=@@3A>=<230/=0<SD3:0230>3@4=@;/<130=0B72=0>3:=0>@/B76
1/<B301=;>/@/2/01=;0=0=0831B7D=02347<72=0>3:/03F31CON=70AA7;50?C/<B=0;/7A0@32CH72=04=@0/
;/@53;02303@@=50;/7A0A=:717B/2=0D/70A3@0=0>@=13AA=0230A3:31ON=030=@5/<7H/ON=02/0/1ON=0;=B=6
@/70 ;0 53@/:50 /=0 /C;3<B=0 2/0 >@317AN=83F/1B72N=0 </0 3F31CON=0 2=0 1=<B3W2=0 2=0 3F3@1S17=0 23
B@37<=03F7AB30C;0@7A1=0>=B3<17/:0230/C;3<B=02=03@@=7
B7B70#0<SD3:0230>@3AB/ON=023A>=@B7D/02=0>@/B71/<B3700;/<7>C:/ON=02=A0=0831B7D=A0>@P623B3@;7</6
2=A0 30 =0 A3C0 /8CAB/;3<B=0 /=0 <SD3:0 230 1/>/172/23A0 2=A0 >@/B71/<B3A0 @3>@3A3<B/0 C;/0 1=<27ON=
3AA3<17/:0>/@/0C;/0/>@3<27H/53;0=C0/>3@437O=/;3<B=0347173<B3A70;>=@B/0@34:31B7@02=7A0/A>31B=A
)<72/230#@5M<71/02307R<17/A02=03A>=@B=
 Bases de efic cia dos exerc cios de treino
EAC

4C<2/;3<B/7A0>/@/0C;/01=@@31B/047F/ON=0230=0831B7D=A03;04C<ON=0230C;0<SD3:0230>@3AB/ON=0BP16
<71/02=0>@/B71/<B3
B7B7A70&3/:7A;=02=0=0831B7D=7 J023B3@;7</2=0>3:=01=@@31B=0/8CAB/;3<B=03<B@30=0<SD3:02301/>/176
2/23A02=A0>@/B71/<B3A030=A0=0831B7D=A0>@=>=AB=A70=;03437B=50A303AB3A0=0831B7D=A04=@3;0;C7B=
>@317A=A50;C7B=023B/:6/2=A030/;0717=A=A50;C7B=A013@@=A107@/;0A3@0=0A3@D/2=A70%C/<B=0;/7A
<=D=A030;3<=A03F>3@73<B3A04=@3;0=A0>@/B71/<B3A0;3<=A0>=@;3<=@7H/2/023D3@K0A3@0/0:7AB/02=A
A3CA0=0831B7D=A0>=@?C30>=23;0>@=D=1/@03@@=A0>@38C2717/7A030L03AB/5</ON=02=0@3<27;3<B=02=A
>@/B71/<B3A7
B7B7B702/23030<SD3:0230@3<27;3<B=023A>=@B7D=02=0>@/B71/<B37 &3:/B7D/;3<B30/03AB30/A>31B=503;
B3@;=A053@/7A50>=23;=A0=0A3@D/6A30=0A35C7<B3
A70'30=0>@=13AA=0230B@37<=0P027@7572=0/0>@/B71/<B3A0?C30/>@3A3<B/;0C;03:3D/2=0<SD3:023
>@3AB/ON=023A>=@B7D/50=A0=0831B7D=A02=0B@37<=023D3@N=07<1727@0/AAC;7<2=02C/A01/@/1B3@SAB76
1/A04C<2/;3<B/7A
70 "C;/0 3:3D/2/0 3A>31747172/230 2=A0 3F3@1S17=A0 230 B@37<= >=@0 4=@;/0 /0 >@=D=1/@0 /2/>6
B/OV3A03A>31S471/A50?C303ABN=0</0=@753;02=07<1@3;3<B=02/A0>@3AB/OV3A023A>=@B7D/A0;K6
F7;/A7
70 "C;/0 ;/7=@0 723<B72/2350 7AB=0 P50 <C;/0 @3:/ON=0 ;/7A0 A75<7471/B7D/0 3<B@30 /A0 1=<27OV3A

# 3F3@1S17= 23 B@37<= 23A>=@B7D= 6 $/@B3 * 6 />SBC:= AE

=0831B7D/A0 3;0 ?C30 23A3<@=:/0 /0 1=;>3B7ON=0 230 C;/0 2/2/0 ;=2/:72/230 23A>=@B7D/0 30 /
3AB@CBC@/02=A03F3@1S17=A0?C30:63A03ABN=0</00/A37
B70'30=0>@=13AA=0230B@37<=0A3027@757@0/01@7/<O/A0=C08=D3<A0>@/B71/<B3A50=A0=0831B7D=A02=0B@37<=
23A>=@B7D=023D3;0/AAC;7@0/A0A35C7<B3A02C/A01=<27OV3A
700AC/04=@;/ON=07<B35@/:507AB=0P50=0B@37</2=@0B3@K0A3;>@302303?C/17=</@0A7BC/OV3A023
B@37<=0>/@/0>@/B71/<B3A0B3<2=03;0;3<B30?C303AB3A0A303<1=<B@/;0<C;01=;>:3F=0>@=13A6
A=0230;/BC@/ON=501@3A17;3<B=03023A3<D=:D7;3<B=70AA7;50=A03437B=A0B@/2CH72=A0>=@03AB3A
3F3@1S17=A0230B@37<=023D3@N=0B3@0@3>3@1CAAV3A0>=A7B7D/A0>/@/0=0A3C0@3<27;3<B=04CBC@=03
<N=0 1=<A3?CR<17/A0 <35/B7D/A0 >=@0 D3H3A0 7@@31C>3@KD37A0 :7;7B/<2=0 2317A7D/;3<B30 /0 AC/
3D=:CON=7
70$@3>/@K6:=A0>/@/0AC>=@B/@3;0C;0/C;3<B=0230@3<27;3<B=0<=04CBC@=70$/@/0?C307AA=0A38/
>=AASD3:0P0<313AAK@7=0?C30=A0>@/B71/<B3A0B3<6/;0/0>=AA707:72/23
7A70 30 /2/>B/@0 =A0 2743@3<B3A0 A7AB3;/A0 2=0 =@5/<7A;=70 $=@0 4=@;/0 ?C30 3AB3A0 A38/;
1/>/H3A0230/AA7;7:/@030AC>=@B/@0A3;0>@=0:3;/A50301=;0=0;KF7;=0230@3<27;3<B=50/A
1@3A13<B3A030>@=5@3AA7D/A0A7BC/OV3A0230B@37<=50?C3@0/=0<SD3:02/0AC/0?C/<B72/2303D=6
:C;3401=;=02/0AC/0?C/:72/23037<B3<A72/2347
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 Bases de efic cia dos exerc cios de treino
EA

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*);-0,70+76<-L,70,70-?-:+I+170,-0<:-167

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/A>31B=A05:=0/7A02317A7D=A0=C01=<2717=</<B3A0230C;/03F31CON=01=@@31B/50237F/<2=0>/@/0>=AB3@7=@3A
7<B3@D3<OV3A0=A0>=@;3<=@3A0=C01=;>=<3<B3A01=;0;/7=@07<23>3<2R<17/70=;03437B=50=0B@37</2=@023D3
3;0>@7;37@=0:C5/@0>@=>=@0/01=@@31ON=02/A01=;>=<3<B3A02300/A30>/@/0C;/01=@@31B/07<B3@>@3B/ON=02=
1=<B3W2=02=03F3@1S17=0230B@37<=0>=@?C30AN=03AB/A0?C30/431B/;0230;=2=0;/7A0A75<7471/B7D=0/0AC/03F36
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 O exerc cio de treino - Parte IV-  1=@@31ON=
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 Bases de efic cia dos exerc cios de treino
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 O exerc cio de treino - Parte IV-  1=@@31ON=
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 Bases de efic cia dos exerc cios de treino
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