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Exercise Science. Exercise & Pregnancy. Exercise & Pregnancy.

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exercise science

Exercise Science

Exercise & Pregnancy

exercise pregnancy
Exercise & Pregnancy
  • A personal trainer must know and understand the changes that a mothers body goes through during the development, growth and birth of a child. Then be able to adjust and adapt exercise guidelines to fit each mothers need and situations.
  • Key Words: MODERATION & MAINTENANCE
  • Pregnancy is not a time to attempt to Improve Fitness Levels.
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Exercise & Pregnancy
  • Exercise is very beneficial for an expectant mother, However – If she is not already currently performing a consistent training program it is recommended for her to obtain an medical release prior to beginning training.
  • Benefits – relieves musculoskeletal irritants
          • Constipation
          • Swollen Extremities
          • Leg Cramps
          • Insomnia
          • Varicose Veins
          • Excessive Weight Gain
          • Improve posture
          • Facilitates circulation
          • Sense of “Wellbeing”
          • Body Confidence
          • Increased Energy
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Exercise & Pregnancy
  • Primary Concerns of a Trainer during Pregnancy…
      • Wellbeing of the Mother
      • Wellbeing of the Baby
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Exercise & Pregnancy
  • Major Mother & Fetal Risks Associated with Exercise
      • Hyperthermia– high core body temp (102 or <) Teratogenic (birth defects)
      • Hypoxia – Low oxygen due to blood shunting
      • Hypoglycemia – Low blood sugar
      • Dehydration – Low body water (leads to hyperthermia)
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Exercise & Pregnancy
  • First Trimester (0 to 14 weeks)
      • Conception
      • Development (mainly)
      • Release of Hormone

“Relaxin”

      • Morning Sickness (?)
      • Physically no real

outward signs

      • Careful no over-exerting
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Exercise & Pregnancy

Week 4 Week 7 Week 14

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Exercise & Pregnancy
  • Second Trimester (15 – 28 weeks)
      • Development & Growth
      • Begin to see physical (outward) changes
      • Feel good (morning sickness stops)
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Exercise & Pregnancy

Week 15 Week 18 Week 22 Week 28

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Exercise & Pregnancy
  • Third Trimester (29 -40 weeks)
      • Growth (primarily)
      • Physical (outward) Changes
      • Uncomfortable, Fatigue, Can’t sleep
      • Emotional
      • Body prepares for

delivery

      • Practice Contractions

(Braxten Hicks)

      • Delivery
exercise pregnancy11
Exercise & Pregnancy

American College of Obstetricians & Gynecologists

Absolute Contraindications (ACOG)

  • Pregnancy induced hypertension
  • Pre-Term Labor (history)
  • Pre-Term rupture of membranes
  • Incompetent Cervix
  • Persistent 2nd & 3rd Term bleeding
  • Intrauterine growth retardation

Relative Contraindications (ACOG)

  • Chronic hypertension or active Thyroid
  • Cardiac Disease
  • Pulmonary Disease
  • Vascular Disease
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Exercise & Pregnancy

Warning Signs & symptoms to STOP exercise

  • Pain
  • Consistent Uterine contractions
  • Vaginal bleeding
  • Amniotic fluid leakage
  • Dizziness
  • Shortness of Breath
  • Heart palpitations
  • Persistent Nausea
  • General Edema
  • Decease in fetal activity
  • Pubic Pain
  • Etc…
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Exercise & Pregnancy

Other Dysfunctions and/or Irritations

  • Weight Gain (aprox 25lbs)
      • Pregnancy 300 Cal extra/day
      • Lactating 500 Cal extra/day
  • Backaches
  • Pelvic Floor Weakness (incontinence)
  • Diastasis Recti
  • Ligament Sprain
  • Pubic Pain
  • Sacroilliac Pain
  • Sciatica
  • Muscle Cramps
  • Nerve compression (overuse)
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Exercise & Pregnancy

Exercise Guidelines for Pregnancy

  • Prevent overheating
      • Cool environment
      • Stay hydrated
      • Moderate intensity
      • Wearing of cotton clothing
  • No Exercises on back after 1st trimester
  • Be aware of postural realignment
  • Be aware of Joint laxity
  • Proprioception
  • Muscle Imbalances
  • Improve Recovery after delivery
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Exercise & Pregnancy

Exercise Recommendations

  • Frequency – 2 to 5 sessions/week
  • Intensity – Moderate!!
  • Time – 20 to 60 mins
  • Type – Aerobic Activities & muscular training
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