VIVA Alexis (29)

Question 1

Demonstrate, teach and prescribe a resistance exercise specifically targeting the hip abductors.

Answer 1

• Lie on your side with legs stacked and body in a straight line.
• Bottom leg knee bent for more stability.
• Rest your head on your lower arm, keeping the neck relaxed.
• Place your top hand on the floor in front of you for stability.
• Engage your core to keep your torso steady throughout the movement.
• Flex the foot of your top leg (toes pointing forward).
• Slowly lift your top leg up towards the ceiling, keeping it straight and aligned with your body.
• Pause briefly at the top, feeling the outer hip and glute muscles working.
• Slowly lower the leg back down with control, stopping just above the bottom leg.
• Keep hips stacked and avoid rolling forward or backward during the movement.
• Breathe steadily: exhale as you lift, inhale as you lower.

Question 2

Explain to the examiner the benefits of exercise pre and post-natal

Answer 2

Prenatal
* Prevention and management of pregnancy-related issues
- Gestational diabetes, weight gain, pre-eclampsia, back and pelvic pain, postnatal depression, incontinence
* Improved birth outcomes
* Improved postnatal health

Postnatal
* Improve CV fitness
* Improve recovery following delivery
* Improved physical conditioning
* Facilitate postpartum weight loss
* Improve energy following exercise and reduces fatigue
* Improvements in mood and reduces PND

Question 3

Explain to the examiner the safety considerations and contraindications to
exercise pre and post-natal

Answer 3

Prenatal
* Avoid activities with high falls risk
* Avoid overheating
* Intra-abdominal pressure
* Heavy weights
* High impact exercises
* Pelvic floor dysfunction
* Musculoskeletal changes
* Joint laxity

Postnatal
* C sections
* Rectus diastasis
* Incontinence or PFD
* Severe pelvic pain or pelvic organ prolapse