exercise science exercise & pregnancy. a personal trainer must know and understand the changes...

Exercise ScienceExercise Science

Exercise & PregnancyExercise & Pregnancy


A personal trainer must know and understand the A personal trainer must know and understand the changes that a mothers body goes through during the changes that a mothers body goes through during the development, growth and birth of a child. Then be able development, growth and birth of a child. Then be able to adjust and adapt exercise guidelines to fit each to adjust and adapt exercise guidelines to fit each mothers need and situations. mothers need and situations.

Key Words: Key Words: MODERATION MODERATION & & MAINTENANCE MAINTENANCE

Pregnancy is not a time to attempt to Improve Fitness Pregnancy is not a time to attempt to Improve Fitness Levels.Levels.

Exercise & PregnancyExercise & Pregnancy Exercise is very beneficial for an expectant mother, However – If Exercise is very beneficial for an expectant mother, However – If

she is not already currently performing a consistent training program she is not already currently performing a consistent training program it is recommended for her to obtain an medical release prior to it is recommended for her to obtain an medical release prior to beginning training. beginning training.

Benefits – relieves musculoskeletal irritantsBenefits – 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


Primary Concerns of a Trainer during Primary Concerns of a Trainer during Pregnancy…Pregnancy…

• Wellbeing of the Mother Wellbeing of the Mother • Wellbeing of the BabyWellbeing of the Baby


Major Mother & Fetal Risks Associated Major Mother & Fetal Risks Associated with Exercisewith Exercise

• HyperthermiaHyperthermia – high core body temp (102 or <) – high core body temp (102 or <) Teratogenic (birth defects) Teratogenic (birth defects)

• Hypoxia Hypoxia – Low oxygen due to blood shunting– Low oxygen due to blood shunting

• HypoglycemiaHypoglycemia – Low blood sugar – Low blood sugar

• DehydrationDehydration – Low body water (leads to – Low body water (leads to hyperthermia)hyperthermia)


First Trimester (0 to 14 weeks) First Trimester (0 to 14 weeks) • ConceptionConception• Development (mainly)Development (mainly)• Release of Hormone Release of Hormone

““Relaxin”Relaxin”• Morning Sickness (?)Morning Sickness (?)• Physically no real Physically no real

outward signsoutward signs• Careful no over-exertingCareful no over-exerting


Week 4 Week 7Week 4 Week 7 Week 14 Week 14


Second Trimester (15 – 28 weeks)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)


Week 15 Week 18 Week 22 Week 28Week 15 Week 18 Week 22 Week 28


Third Trimester (29 -40 weeks)Third Trimester (29 -40 weeks)• Growth (primarily) Growth (primarily) • Physical (outward) ChangesPhysical (outward) Changes• Uncomfortable, Fatigue, Can’t sleepUncomfortable, Fatigue, Can’t sleep• Emotional Emotional • Body prepares for Body prepares for

deliverydelivery• Practice Contractions Practice Contractions

(Braxten Hicks)(Braxten Hicks)• DeliveryDelivery


American College of Obstetricians & GynecologistsAmerican College of Obstetricians & GynecologistsAbsolute Contraindications (ACOG)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 2Persistent 2ndnd & 3 & 3rdrd Term bleeding Term bleeding• Intrauterine growth retardationIntrauterine growth retardation

Relative Contraindications (ACOG)Relative Contraindications (ACOG)• Chronic hypertension or active ThyroidChronic hypertension or active Thyroid• Cardiac DiseaseCardiac Disease• Pulmonary DiseasePulmonary Disease• Vascular DiseaseVascular Disease


Warning Signs & symptoms to STOP exerciseWarning 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…


Other Dysfunctions and/or IrritationsOther 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 Guidelines for PregnancyExercise Guidelines for Pregnancy • Prevent overheating Prevent overheating

• Cool environmentCool environment

• Stay hydratedStay hydrated

• Moderate intensityModerate intensity

• Wearing of cotton clothingWearing of cotton clothing

• No Exercises on back after 1No Exercises on back after 1stst trimester trimester• Be aware of postural realignmentBe aware of postural realignment• Be aware of Joint laxity Be aware of Joint laxity • ProprioceptionProprioception• Muscle ImbalancesMuscle Imbalances• Improve Recovery after deliveryImprove Recovery after delivery


Exercise RecommendationsExercise Recommendations• Frequency – 2 to 5 sessions/week Frequency – 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

exercise science exercise & pregnancy. a personal trainer must know and understand the changes...

Documents

exercise pregnancy exercise

pregnancy wellbeing

exercise guidelines

mother wellbeing

baby slide

mothers body

energyincreased energy

expectant mother