Exercise Science

1
Exercise Science

• Exercise Pregnancy

2
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.

3
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

4
Exercise Pregnancy

• Primary Concerns of a Trainer during Pregnancy
• Wellbeing of the Mother
• Wellbeing of the Baby

5
Exercise Pregnancy

• Major Mother Fetal Risks Associated with
  Exercise
• Hyperthermia high core body temp (102 or lt)
  Teratogenic (birth defects)
• Hypoxia Low oxygen due to blood shunting
• Hypoglycemia Low blood sugar
• Dehydration Low body water (leads to
  hyperthermia)

6
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

7
Exercise Pregnancy

• Week 4 Week 7 Week 14

8
Exercise Pregnancy

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

9
Exercise Pregnancy

• Week 15 Week 18 Week 22 Week 28

10
Exercise Pregnancy

• Third Trimester (29 -40 weeks)
• Growth (primarily)
• Physical (outward) Changes
• Uncomfortable, Fatigue, Cant sleep
• Emotional
• Body prepares for
• delivery
• Practice Contractions
• (Braxten Hicks)
• Delivery

11
Exercise Pregnancy
12
Exercise Pregnancy
13
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

14
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

15
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)

16
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

17
Exercise Pregnancy

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