Exercise Science Exercise Pregnancy Exercise Pregnancy A personal

Exercise Science Exercise & Pregnancy

Exercise & Pregnancy Ø 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. Ø Key Words: MODERATION & MAINTENANCE Ø Pregnancy is not a time to attempt to Improve Fitness Levels.

Exercise & Pregnancy Ø 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. Ø 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 & Pregnancy Ø Primary Concerns of a Trainer during Pregnancy… • Wellbeing of the Mother • Wellbeing of the Baby

Exercise & Pregnancy Ø 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 & Pregnancy Ø 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 & Pregnancy Week 4 Week 7 Week 14

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

Exercise & Pregnancy Week 15 Week 18 Week 22 Week 28

Exercise & Pregnancy Ø 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 & Pregnancy

Exercise & Pregnancy

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 2 nd & 3 rd Term bleeding Intrauterine growth retardation Relative Contraindications (ACOG) • • Chronic hypertension or active Thyroid Cardiac Disease Pulmonary Disease Vascular Disease

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 & Pregnancy Other Dysfunctions and/or Irritations • Weight Gain (aprox 25 lbs) • 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 & Pregnancy Exercise Guidelines for Pregnancy • Prevent overheating • • • Cool environment Stay hydrated Moderate intensity Wearing of cotton clothing No Exercises on back after 1 st trimester Be aware of postural realignment Be aware of Joint laxity Proprioception Muscle Imbalances Improve Recovery after delivery

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