Sérgio Vertello provides tips and guidance for individuals preparing to take the Physical Aptitude Test (APAF), a requirement for positions such as police officers or firefighters. He covers five exercises commonly requested in the test: pull-ups, push-ups, abdominal exercises, horizontal thrusts, and a 12-minute run.
For pull-ups, he emphasizes the importance of proper form, with a minimum of three pull-ups required for men. For women, holding a bar for support is sufficient.
He also provides tips for push-ups, abdominal exercises, and horizontal thrusts, emphasizing the need for proper form and technique. For the 12-minute run, he advises a steady pace, with a goal of completing 2.4 kilometers in 12 minutes.
Additionally, Sérgio stresses the importance of nutrition, rest, and hydration in preparing for the test. He recommends a 5-10 minute warm-up before the test and advises against exhausting oneself during the warm-up.
Here are the key facts extracted from the text:
1. The APAF test is a physical aptitude test required for certain professions, such as police and firefighters.
2. 25% of people fail the physical test.
3. The test includes five exercises: bar-supported flexion, push-ups, abdominal support, horizontal impulsion, and a 12-minute run.
4. For men, the minimum requirement is three pull-ups, where the chin must pass the bar.
5. The maximum score for pull-ups is 15.
6. Women do not need to do pull-ups, but must hold themselves up on the bar for as long as possible.
7. The push-up exercise requires men to do 20 push-ups in one minute, while women must hold themselves up on the bar with their knees supported.
8. The abdominal support exercise for men requires 31 repetitions in one minute, while women must do 30 repetitions.
9. The horizontal impulsion exercise requires jumping forward, with men aiming for 2 meters and women aiming for 1.6 meters.
10. The 12-minute run requires completing 2.4 kilometers in 12 minutes, with six laps around a 400-meter track.
11. Warming up before the test is important and should last 5-10 minutes.
12. Proper nutrition, hydration, and rest are essential for preparing for the test.
13. Taking vitamins and staying healthy can also help with preparation.
Note: I excluded opinions and focused on extracting factual information from the text.