Exercise and Pregnancy Based on NASM CPT Textbook & ACE CPT Textbook © 2018 NPTI Colorado  | Slide 1 | Revision 5 (6/17/18) DM

Lecture Objectives Students should be able to:. Describe the physical and functional limitations to exercise for pregnant clients. Understand the benefits of exercise before, during, and after pregnancy Describe how to modify a program design for pregnant clients

Exercise During Pregnancy Healthy pregnant women without exercise contraindications are encouraged to exercise throughout pregnancy. Always obtain physician clearance and guidelines before exercising ACE

Exercise During Pregnancy The general consensus is that most recreational pursuits are appropriate Those already engaged in an exercise program before pregnancy may continue with moderate levels until the third trimester. Exercise prescription should be modified according to abilities, symptoms, and discomforts.

Benefits of Exercise During Pregnancy ACE

Benefits of Exercise During Pregnancy Regular exercise during pregnancy reduces the risk of: Pregnancy-induced hypertension –having two or more resting blood pressure measurements on separate days that include one of the following: Systolic BP: ≥ 130 mm Hg Diastolic BP: ≥ 80 mm Hg Gestational diabetes -high blood sugar occurring during pregnancy in pregnant women not previously known to have diabetes. ACE

Exercise During Pregnancy Pregnant women should: Obtain a medical clearance prior to beginning an exercise program Gradually increase exercise to meet the physician’s physical activity guidelines Use the RPE scale and choose an intensity that is comfortable Choose exercises for large muscle groups and to strengthen the pelvic floor Wear supportive clothing and shoes Stay hydrated ACE

Exercise During Pregnancy Pregnant women should NOT: Begin a vigorous program during pregnancy Engage in contact sports/activities that may cause a loss of balance or trauma After the first trimester: Exercise in the prone or supine positions Perform uncontrolled twisting of the torso Use hip ab/adduction machines Exercise during high temperatures or humidity Perform isometric exercises or the Valsalva maneuver during exercise ACE

Exercise During Pregnancy Review Table ACOG Exercise Recommendations: http://www.acog.org/~/media/Committee%20Opinions/Committee%20on%20Obstetric%20Practice/co267.pdf?dmc=1&ts=20120408T0257068513

Exercise During Pregnancy Review Table

Body Changes During Pregnancy Women in the childbearing period are vulnerable to: Nausea Dizziness Fainting The gradual growth of the fetus can alter posture, making flexibility and core training important.

Body Changes During Pregnancy Increased weight of the breasts may cause forward-head posture and an increased kyphotic curve in the thoracic spine.  Weakened and stretched abdominal muscles increases the lordotic curve. Weight shift to the back of the legs and feet can contribute to hyperextension of the legs. Relaxin hormone increases joint laxity, contributing to malalignment of the low back and pelvis.

Exercise after Pregnancy Following delivery, women require some recovery time to regain strength Taking care of a newborn is a lot of work! Loss of sleep can easily lead to a fatigued state Gradually increase physical activity as a means of relaxation, personal time, and a regaining of the sense of control (not improving physical fitness)

Exercise after Pregnancy Trainers should not allow a client to rush into a post-partum program. Postnatal women should be encouraged to re-educate: Posture Joint alignment Muscle imbalances Stability Motor skills Recruitment of deep core stabilizers

Exercise after Pregnancy After delivery, women should adhere to the following guidelines: Obtain physician clearance and guidelines prior to resuming or starting an exercise program Begin slowly and gradually increase duration – and then intensity. Goal is to develop consistency Start with walking several times a week Avoid excessive fatigue & dehydration

Exercise after Pregnancy After delivery, women should adhere to the following guidelines (cont’d): Wear a supportive bra Stop the exercise session if unusual pain is experienced Stop the exercise session and seek medical evaluation if bright red vaginal bleeding occurs that is heavier than a normal menstrual period Drink plenty of water and eat appropriately

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