Exercise science
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Exercise Science. Exercise & Pregnancy. Exercise & Pregnancy.

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Exercise Science

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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.


Exercise pregnancy1

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


Exercise pregnancy2

Exercise & Pregnancy

  • Primary Concerns of a Trainer during Pregnancy…

    • Wellbeing of the Mother

    • Wellbeing of the Baby


Exercise pregnancy3

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)


Exercise pregnancy4

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


Exercise pregnancy5

Exercise & Pregnancy

Week 4 Week 7 Week 14


Exercise pregnancy6

Exercise & Pregnancy

  • Second Trimester (15 – 28 weeks)

    • Development & Growth

    • Begin to see physical (outward) changes

    • Feel good (morning sickness stops)


Exercise pregnancy7

Exercise & Pregnancy

Week 15 Week 18 Week 22 Week 28


Exercise pregnancy8

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 pregnancy9

Exercise & Pregnancy


Exercise pregnancy10

Exercise & Pregnancy


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


Exercise pregnancy12

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…


Exercise pregnancy13

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)


  • Exercise pregnancy14

    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


  • Exercise pregnancy15

    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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