Level 3 Award in Pre / Post Natal Exercise Programming Design

Aims of the session By the end of the session the learner should have an understanding of Pre-natal exercise prescription and the ability to design a programme

Learning Outcomes By then end of the session the learner should be able to Design a workout routine for a pregnant client in the 2st trimester

Pre-Natal – 2nd Trimester Overview Hopefully you will be feeling more balanced and energetic as hormones level off and you begin to bloom! Exercise can be such a truly positive help to enjoy a healthy and balanced pregnancy. Also exercise helps to de- stress and relax are incredibly beneficial to both you and your babies well being.

Pre-Natal – 2nd Trimester Posture & balance As your uterus grows it rises out of the pelvic brim and begins to protrude forwards and you actually start to look pregnant. This change alters your entire posture and balance so following specific exercises for correct posture is essential.

Pre-Natal – 2nd Trimester The hormone Relaxin, relaxes ligaments and fibrous tissue, especially around the pelvis to prepare for labour. Your joints become more 'bendy' and less stable. Plus extra weight and a 'wonky 'posture' then it becomes apparent that pregnancy exercise is needed to keep safe and injury free. Oestrogen is also responsible for growth in your breast tissue so wearing a supportive bra is essential. A properly fitting sports bra gives comfort and support but also helps prevent stretch marks on the breast tissue. As your bump gets bigger your main abdominal muscle (Rectus Abdominus) begins to feel the strain. These abdominal muscles lengthen and weaken and eventually separate apart. This puts pressure on your lower spine, core stability and pelvis Many 'popular' ab exercises are now really not suitable or safe for this stage of pregnancy. Therefore it is important that you follow specific and advice on how to exercise your abdominals.

Pre-Natal – exercise summary – 2nd Trimester Aerobic Switch to low impact activities, e.g. swimming, bike, walking, cross-trainer and aqua classes, Follow age HR data aiming for top of the range if comfortable

Pre-Natal – exercise summary – 2nd Trimester Aerobic Intensity may need to reduce towards the end of this trimester, 20-30 minutes, 3-4 times per week, Increase food intake around exercise by 150 calories due to increased insulin resistance.

Pre-Natal – 2nd Trimester CV exercises Running in pregnancy: If have NEVER run before, this is not the ideal time to start, power walking is a more suitable option, Experienced Runners in pregnancy If you have already included running into your exercise program pre pregnancy, and you are fit, well and experiencing a normal pregnancy; then there is no reason to stop, You may want to alter your training plan so that your goal is time, rather than distance, Make your route flat and constantly assess your intensity scale (max 0f level 7), If necessary interval periods of walking with running,

Pre-Natal – exercise summary – 2nd Trimester Resistance Changing shape may begin to dictate what equipment can be used, Moderate weights aiming for 15-20 repetitions, Ensure a stable base of support as balance may deteriorate.

Pre-Natal – exercise summary – 2nd Trimester Resistance No prone work.

Pre-Natal – 2nd Trimester Exercises Safety How to get up & down from the floor

Pre-Natal – 2nd Trimester Resistance Exercises Pelvic Floor Wave

Pre-Natal – 2nd Trimester Resistance Exercises Squat with Biceps curl

Pre-Natal – 2nd Trimester Resistance Exercises Forward Punch

Pre-Natal – 2nd Trimester Resistance Exercises Squat & Squeeze

Pre-Natal – 2nd Trimester Resistance Exercises Seated Dyno-band Row

Pre-Natal – 2nd Trimester Resistance Exercises Curl & Kick

Pre-Natal – 2nd Trimester Resistance Exercises Abdominal Curl & Chest Release

Pre-Natal – 2nd Trimester Resistance Exercises Knee Tuck

Pre-Natal – exercise summary – 2nd Trimester Flexibility Dynamic flexibility is encouraged prior to activity, Only gentle maintenance-based static, flexibility continuing to focus on area’s of postural adaptation i.e. Hip flexors, lower back, upper trapezius.

Pre-Natal – Stretches 2nd Trimester Side Stretching

Pre-Natal – Stretches 2nd Trimester Hip Flexor Stretch

Pre-Natal – Stretches 2nd Trimester Inverted V Pose

Pre-Natal – Stretches 2nd Trimester Seated Twist

Pre-Natal – Stretches 2nd Trimester Seated Glute Stretch

Pre-Natal – Stretches 2nd Trimester Lying Arm Circle

Pre-Natal – exercise Case study Sophie is a 32 year old woman who is 8 weeks pregnant and wants to continue exercising through her pregnancy and beyond. Prior to her pregnancy she was reasonably active visiting the gym 2-3 times a week and walking and swimming regularly.

Pre-Natal – exercise 2nd Trimester Design a programme for this trimester, use your manual, page 34 and base it on Sophie.

Learning Outcomes Can you now Design a workout routine for a pregnant client in the 2nd trimester