Training for Pregnant Individuals

Question 1

physiological impacts of pregnancy

Answer 1

increase demand on body
1st: fatigue, nausea, vomiting
2nd: feel better and more active
3rd: more physical discomfort
As fetus grows- additional O2 and energy required
increased CO, blood volume, tidal volume, flow to certain organs

Question 2

calorie recommendation by trimester

Answer 2

2nd: addtional 350kcal
3rd: additional 500kcal

Question 3

Relaxin

Answer 3

hormone produce during pregnancy to help prepare pubic area and cervix for birth- cuases ligamnets to stretch and increases injury risk. Also increased body mass stresses joints

Question 4

body temp regulation pregnancy

Answer 4

pay attention to hydration, avoid hot, humid conditions and encourage proper clothing.

Question 5

is exercise safe during pregnancy

Answer 5

no evidence of fetal distress, loss or premature birth from exercising

Question 6

Absolute contraindications

Answer 6

conditions where exercise is associated with strong potential for harm for mother or fetus and should be avoided. Activities of daily living may be continued as directed by health provider

Question 7

Relative contraindications

Answer 7

conditions where regular prenatal exercise is likely safe but should discuss pros/cons with care provider. Modifications such as decreased intensity, duration or volume may be recommended.

Question 8

physical activity goals during pregnancy

Answer 8

depends on previous exercise level
eletie pre-pregnancy- may continue >150min/week
if not previously active- progress frequency and duration- see 25% decrease risk of complications for 150mins/week–> spread over >=3days; w/ some benefits with less.

Question 9

pregnancy prescription parameter
(frequency, intensity, time)

Answer 9

frequency: aerobic 3x/week total 150mins- higher frequency better; 2-3x/week resistance
intensity: moderate intensity aerobic effort- resting HR may increase 10-15bpm during pregnancy- talk test to determine intensity may be more appropriate.
Time: start with 10mins if inactice with gradual progression to 150mins/w. INclude warmup and cooldown in each session.

Question 10

Prescription parameters- type

Answer 10

aerobic: most important form of exercise for pregnany individuals- choose activities w/ low risk of falling-fetal trauma.
resisitance: minimal research. CSEP- safe for most- dont push limits- avoid overloading joints.

Question 11

Talk test

Answer 11

monitor intensity level during exercise. Ability to talk in bullet pointa w/out strain indicates appropriate HR zone- ask questions throghout sesion to age intensity

Question 12

Diastis Rectus Abdominus (DRA)

Answer 12

when 2 sides of rectus abdominus seperate and tissue conectinf them stretches. Common during pregnancy- usually during 2nd trimester. DRA increases risk of low back pain and injury. Exercises stressing or straining abdominal waal should be modified.

Question 13

pelvic floor training

Answer 13

may be done daily to decrease risk of urinary incontence. instruct of proper technique recomended

Question 14

Supine exerices

Answer 14

those that exerience light headed, nausea, when on back- modify to avoid supine exercises