Pregnancy and Nutrition Flashcards by Megan Pope

Average Weight gain body fat % and LBS

4-5% body fat

25-35 lbs

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Weight gain varies depending on (3)

existing BW
age
# pregnancy

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

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

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

300 Kcal/day

15-20%

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Active and undernourished females may require how many calories per day

500

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Why increase the calories while pregnant

to supply increased fuel for larger metabolism

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Preferred source of increased energy demands is from

Carbohydrates

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carrying the weight of the baby makes walking

high intensity

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How much extra protein is needed? % and g

+50% or +25g/day

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The extra protein is needed for (5)

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

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Increases in vitamins and minerals include (4)

Vitamin D
Calcium
Iron
Folate

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Vitamin D

+10 micro grams per day

Aid in calcium absorption

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Calcium

(RDI)

Fetal development of bones and teeth

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Iron

27 mg/day

to support increased blood volume

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Folate

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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Reasons to exercise while pregnant (5)

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

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Who can participate while pregnant (3)

all pregnant women
currently active women
sedentary women

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All pregnant women

with medical clearance

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Major concerns of exercise while pregnant (3)

Lack of O2
fetal distress
pre labor contractions

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Currently active women

continue current training with appropriate modifications

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Sedentary Women

low intensity program

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Cardiorespiratory system:

Gradual climb in _ from 1st to 3rd trimester

RHR

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RHR peaks at

+15bpm over the pre-partum HR

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Better to use _ than THR

RPE

Rated perceived exertion

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Cardiac output increases by

40%

Blood Volume increases by

20-50%

Resting VO2 increases by

10-20%

Exercise VO2 is

reduced

Musculoskeletal System increases in (2)

relaxin and progestrone | softens the ligaments to allow more room for baby

Musculoskeletal system _ alignment is altered

postural | kyphotic/lordotic postural alignment

Musculoskeletal system balance and stability

center of gravity is off as pregnant progresses

Benefits of exercise improved (3)

overall fitness and energy | mental health

Benefits of exercise reduced (3)

aches and pains | risk of pregnancy related conditions

Benefits of exercise shorter

labor with fewer obstetric interventions

Benefits of exercise faster (2)

recovery from labor | return to pre-partum weight

Contraindication to Exercise: pregnancy induced

hypertension

Contraindication to exercise: preterm rupture

of membranes (induced labor)

Contraindication to Exercise: preterm

labor during prior or current pregnancy

Contraindication to Exercise: incompetent

cervix or previous miscarriage

Contraindication to Exercise: persistent 2nd or 3rd trimester

bleeding

Contraindication to Exercise: what type of pregnancy

multiple birth pregnancy

Contraindication to Exercise: No

medical clearance given

Exercise Risks (5)

``` Heat Dissipation Supine Hypotension Joint Instability/Laxity Hypoglycemia Premature delivery ```

Heat Dissipation

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

Supine Hypotension

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

Joint Instability/Laxity

"over-flexibility" due to relaxin and progesterone levels

Hypoglycemia

pregnant women have lower fasting blood glucose levels | should eat pre-exercise snack and small meals throughout the day

Premature delivery

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

Exercise Guidelines Aerobic training should be

individualized

Exercise Guidelines Aerobic training frequency

total training 3 days a week

Exercise Guidelines Aerobic training intensity

RPE of 12 to 16 (light to very hard) | will change on a daily basis depending on how she feels

Exercise Guidelines Aerobic training time

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

Exercise Guidelines Aerobic training type

low to no impact

Exercise Guidelines Aerobic training mostly non

weight bearing

Exercise Guidelines Resistance Training should be

individualized

Exercise Guidelines Resistance Training frequency

TOTAL Training 3 days a week

Exercise Guidelines Resistance Training Intensity

RPE of 12-16 (light to very hard) | will change on a daily basis depending on how she feels

Exercise Guidelines Resistance Training time

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

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

machines | focus on ab and pelvic floor strength

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

free weights | focus on ab and pelvic floor strength

Exercise Guidelines Overall Focus incorporate a

variety of exercises and types of training

Exercise Guidelines Overall Focus stay in the _ to _ intensity

low to moderate

Exercise Guidelines Overall Focus be ready to

modify at all times

Exercise Guidelines Overall Focus everything should lead to increased

abdominal strength and endurance

Exercise Guidelines Overall Focus _exercises are best RT

isometric (focus on their breathing)

Exercise Guidelines Overall Focus clients should listen to

their bodies at all times

Overall things to avoid: any exercise that could cause

trauma to the abdomen or low back

Overall things to avoid: the _ maneuver when RT

Valsalva

Overall things to avoid: focusing on weight

gain

Overall things to avoid: exercise in the

supine position after 1st trimester

Overall things to avoid: _ and _ exercise

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

Overall things to avoid: Prolonged periods of

motionless standing

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

overhead