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Test 3B Saturday > Pregnancy and Nutrition > Flashcards

Pregnancy and Nutrition Flashcards

1
Q

Average Weight gain body fat % and LBS

A

4-5% body fat

25-35 lbs

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2
Q

Weight gain varies depending on (3)

A

existing BW
age
# pregnancy

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3
Q

How much weight gain in the first trimester and each week after

A

2 - 4 lbs in the first trimester and 1lb per week thereafter

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4
Q

National Standards recommend an increase of how many calories per day and the %

A

300 Kcal/day

15-20%

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5
Q

Active and undernourished females may require how many calories per day

A

500

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6
Q

Why increase the calories while pregnant

A

to supply increased fuel for larger metabolism

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7
Q

Preferred source of increased energy demands is from

A

Carbohydrates

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8
Q

carrying the weight of the baby makes walking

A

high intensity

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9
Q

How much extra protein is needed? % and g

A

+50% or +25g/day

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10
Q

The extra protein is needed for (5)

A 
fetal tissue growth
placental development
amniotic fluid production
maternal tissue growth
increase in maternal blood volume
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11
Q

Increases in vitamins and minerals include (4)

A

Vitamin D
Calcium
Iron
Folate

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12
Q

Vitamin D

A

+10 micro grams per day

Aid in calcium absorption

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13
Q

Calcium

A

(RDI)

Fetal development of bones and teeth

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14
Q

Iron

A

27 mg/day

to support increased blood volume

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15
Q

Folate

A

400-600 micro grams per day
prevent malformation of fetal spinal cord
aid in embryonic tissue development
usually added to foods like enriched bread/cereal and prenatal supplements

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16
Q

Reasons to exercise while pregnant (5)

A 
self conscious
healthy baby
stay in shape
be able to handle labor
social interaction and support
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17
Q

Who can participate while pregnant (3)

A

all pregnant women
currently active women
sedentary women

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18
Q

All pregnant women

A

with medical clearance

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19
Q

Major concerns of exercise while pregnant (3)

A

Lack of O2
fetal distress
pre labor contractions

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20
Q

Currently active women

A

continue current training with appropriate modifications

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21
Q

Sedentary Women

A

low intensity program

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22
Q

Cardiorespiratory system:

Gradual climb in _ from 1st to 3rd trimester

A

RHR

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23
Q

RHR peaks at

A

+15bpm over the pre-partum HR

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24
Q

Better to use _ than THR

A

RPE

Rated perceived exertion

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25
Q

Cardiac output increases by

A

40%

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26
Q

Blood Volume increases by

A

20-50%

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27
Q

Resting VO2 increases by

A

10-20%

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28
Q

Exercise VO2 is

A

reduced

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29
Q

Musculoskeletal System increases in (2)

A

relaxin and progestrone

softens the ligaments to allow more room for baby

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30
Q

Musculoskeletal system _ alignment is altered

A

postural

kyphotic/lordotic postural alignment

31
Q

Musculoskeletal system balance and stability

A

center of gravity is off as pregnant progresses

32
Q

Benefits of exercise improved (3)

A

overall fitness and energy

mental health

33
Q

Benefits of exercise reduced (3)

A

aches and pains

risk of pregnancy related conditions

34
Q

Benefits of exercise shorter

A

labor with fewer obstetric interventions

35
Q

Benefits of exercise faster (2)

A

recovery from labor

return to pre-partum weight

36
Q

Contraindication to Exercise: pregnancy induced

A

hypertension

37
Q

Contraindication to exercise: preterm rupture

A

of membranes (induced labor)

38
Q

Contraindication to Exercise: preterm

A

labor during prior or current pregnancy

39
Q

Contraindication to Exercise: incompetent

A

cervix or previous miscarriage

40
Q

Contraindication to Exercise: persistent 2nd or 3rd trimester

A

bleeding

41
Q

Contraindication to Exercise: what type of pregnancy

A

multiple birth pregnancy

42
Q

Contraindication to Exercise: No

A

medical clearance given

43
Q

Exercise Risks (5)

A 
Heat Dissipation
Supine Hypotension
Joint Instability/Laxity
Hypoglycemia
Premature delivery
44
Q

Heat Dissipation

A

avoid overheating to protect the fetus
maintain adequate hydration and exercise in cool environments
Temperature at which sweat begins decreases as pregnancy progresses

45
Q

Supine Hypotension

A

Decrease in blood pressure due to weight against the inferior vena cava (supplies venous blood to right atrium)
Occurs when lying in supine position after 1st trimester

46
Q

Joint Instability/Laxity

A

“over-flexibility” due to relaxin and progesterone levels

47
Q

Hypoglycemia

A

pregnant women have lower fasting blood glucose levels

should eat pre-exercise snack and small meals throughout the day

48
Q

Premature delivery

A

avoid activities that increase risk of injury which can lead to premature labor/delivery

49
Q

Exercise Guidelines Aerobic training should be

A

individualized

50
Q

Exercise Guidelines Aerobic training frequency

A

total training 3 days a week

51
Q

Exercise Guidelines Aerobic training intensity

A

RPE of 12 to 16 (light to very hard)

will change on a daily basis depending on how she feels

52
Q

Exercise Guidelines Aerobic training time

A

30 minutes
increase time in 5 to 10 minute increments if needed
may change depending on how she feels

53
Q

Exercise Guidelines Aerobic training type

A

low to no impact

54
Q

Exercise Guidelines Aerobic training mostly non

A

weight bearing

55
Q

Exercise Guidelines Resistance Training should be

A

individualized

56
Q

Exercise Guidelines Resistance Training frequency

A

TOTAL Training 3 days a week

57
Q

Exercise Guidelines Resistance Training Intensity

A

RPE of 12-16 (light to very hard)

will change on a daily basis depending on how she feels

58
Q

Exercise Guidelines Resistance Training time

A

30 minutes
increase time in 5 to 10 minute increments if needed
may change depending on how she feels

59
Q

Exercise Guidelines Resistance Training type (sedentary women or 3rd trimester)

A

machines

focus on ab and pelvic floor strength

60
Q

Exercise Guidelines Resistance Training type (currently active or early pregnancy)

A

free weights

focus on ab and pelvic floor strength

61
Q

Exercise Guidelines Overall Focus incorporate a

A

variety of exercises and types of training

62
Q

Exercise Guidelines Overall Focus stay in the _ to _ intensity

A

low to moderate

63
Q

Exercise Guidelines Overall Focus be ready to

A

modify at all times

64
Q

Exercise Guidelines Overall Focus everything should lead to increased

A

abdominal strength and endurance

65
Q

Exercise Guidelines Overall Focus _exercises are best RT

A

isometric (focus on their breathing)

66
Q

Exercise Guidelines Overall Focus clients should listen to

A

their bodies at all times

67
Q

Overall things to avoid: any exercise that could cause

A

trauma to the abdomen or low back

68
Q

Overall things to avoid: the _ maneuver when RT

A

Valsalva

69
Q

Overall things to avoid: focusing on weight

A

gain

70
Q

Overall things to avoid: exercise in the

A

supine position after 1st trimester

71
Q

Overall things to avoid: _ and _ exercise

A

Stability

vigorous exercise: due to the decrease in O2 delivery to fetus

72
Q

Overall things to avoid: Prolonged periods of

A

motionless standing

73
Q

Overall things to avoid: exercises _ in the 3rd trimester

A

overhead

Test 3B Saturday (6 decks)

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