Exercise Science

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

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 & 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 & Pregnancy Week 4 Week 7 Week 14

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

Exercise Science