Exercise Science 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 ConstipationConstipation Swollen ExtremitiesSwollen Extremities Leg CrampsLeg Cramps InsomniaInsomnia Varicose VeinsVaricose Veins Excessive Weight GainExcessive Weight Gain Improve postureImprove posture Facilitates circulationFacilitates circulation Sense of “Wellbeing”Sense of “Wellbeing” Body ConfidenceBody Confidence Increased EnergyIncreased Energy

Exercise & Pregnancy  Primary Concerns of a Trainer during Pregnancy… Wellbeing of the MotherWellbeing of the Mother Wellbeing of the BabyWellbeing of the Baby

Exercise & Pregnancy  Major Mother & Fetal Risks Associated with Exercise Hyperthermia – high core body temp (102 or <) Teratogenic (birth defects)Hyperthermia – high core body temp (102 or <) Teratogenic (birth defects) Hypoxia – Low oxygen due to blood shuntingHypoxia – Low oxygen due to blood shunting Hypoglycemia – Low blood sugarHypoglycemia – Low blood sugar Dehydration – Low body water (leads to hyperthermia)Dehydration – Low body water (leads to hyperthermia)

Exercise & Pregnancy  First Trimester (0 to 14 weeks) ConceptionConception Development (mainly)Development (mainly) Release of HormoneRelease of Hormone“Relaxin” Morning Sickness (?)Morning Sickness (?) Physically no realPhysically no real outward signs Careful no over-exertingCareful no over-exerting

Exercise & Pregnancy Week 4 Week 7 Week 14

Exercise & Pregnancy  Second Trimester (15 – 28 weeks) Development & GrowthDevelopment & Growth Begin to see physical (outward) changesBegin to see physical (outward) changes Feel good (morning sickness stops)Feel good (morning sickness stops)

Exercise & Pregnancy Week 15 Week 18 Week 22 Week 28

Exercise & Pregnancy  Third Trimester ( weeks) Growth (primarily)Growth (primarily) Physical (outward) ChangesPhysical (outward) Changes Uncomfortable, Fatigue, Can’t sleepUncomfortable, Fatigue, Can’t sleep EmotionalEmotional Body prepares forBody prepares fordelivery Practice ContractionsPractice Contractions (Braxten Hicks) DeliveryDelivery

Exercise & Pregnancy

American College of Obstetricians & Gynecologists Absolute Contraindications (ACOG) Pregnancy induced hypertensionPregnancy induced hypertension Pre-Term Labor (history)Pre-Term Labor (history) Pre-Term rupture of membranesPre-Term rupture of membranes Incompetent CervixIncompetent Cervix Persistent 2 nd & 3 rd Term bleedingPersistent 2 nd & 3 rd Term bleeding Intrauterine growth retardationIntrauterine growth retardation Relative Contraindications (ACOG) Chronic hypertension or active ThyroidChronic hypertension or active Thyroid Cardiac DiseaseCardiac Disease Pulmonary DiseasePulmonary Disease Vascular DiseaseVascular Disease

Exercise & Pregnancy Warning Signs & symptoms to STOP exercise PainPain Consistent Uterine contractionsConsistent Uterine contractions Vaginal bleedingVaginal bleeding Amniotic fluid leakageAmniotic fluid leakage DizzinessDizziness Shortness of BreathShortness of Breath Heart palpitationsHeart palpitations Persistent NauseaPersistent Nausea General EdemaGeneral Edema Decease in fetal activityDecease in fetal activity Pubic PainPubic Pain Etc…Etc…

Exercise & Pregnancy Other Dysfunctions and/or Irritations Weight Gain (aprox 25lbs)Weight Gain (aprox 25lbs) Pregnancy 300 Cal extra/dayPregnancy 300 Cal extra/day Lactating 500 Cal extra/dayLactating 500 Cal extra/day BackachesBackaches Pelvic Floor Weakness (incontinence)Pelvic Floor Weakness (incontinence) Diastasis RectiDiastasis Recti Ligament SprainLigament Sprain Pubic PainPubic Pain Sacroilliac PainSacroilliac Pain SciaticaSciatica Muscle CrampsMuscle Cramps Nerve compression (overuse)Nerve compression (overuse)

Exercise & Pregnancy Exercise Guidelines for Pregnancy Prevent overheatingPrevent overheating Cool environmentCool environment Stay hydratedStay hydrated Moderate intensityModerate intensity Wearing of cotton clothingWearing of cotton clothing No Exercises on back after 1 st trimesterNo Exercises on back after 1 st trimester Be aware of postural realignmentBe aware of postural realignment Be aware of Joint laxityBe aware of Joint laxity ProprioceptionProprioception Muscle ImbalancesMuscle Imbalances Improve Recovery after deliveryImprove Recovery after delivery

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