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Gfi Course Manual 07 PDF

This chapter discusses exercise guidelines and programming considerations for pregnant women. It covers the benefits of prenatal exercise in addition to potential risks and contraindications. Physiological adaptations to pregnancy are explained. Guidelines are provided for cardiovascular and strength training exercises during pregnancy, and postnatal exercise is also addressed. Modifications for common musculoskeletal issues and general programming suggestions are outlined to safely accommodate exercise during pregnancy.

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131 views26 pages

Gfi Course Manual 07 PDF

This chapter discusses exercise guidelines and programming considerations for pregnant women. It covers the benefits of prenatal exercise in addition to potential risks and contraindications. Physiological adaptations to pregnancy are explained. Guidelines are provided for cardiovascular and strength training exercises during pregnancy, and postnatal exercise is also addressed. Modifications for common musculoskeletal issues and general programming suggestions are outlined to safely accommodate exercise during pregnancy.

Uploaded by

Louis Trần
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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ACE Group Fitness Instructor University Curriculum

Chapter 7: Exercise and Pregnancy


Learning Objectives
 Upon completion of this chapter, you will be
able to:
 Discuss the benefits, contraindications, and risk
factors associated with exercise during pregnancy
 Explain physiological adaptations to pregnancy
 Discuss fetal risks associated with exercise
 Conceptualize musculoskeletal system imbalances
and dysfunctions associated with pregnancy
 Describe cardiovascular exercise guidelines for
pregnant women
 Provide strength-training guidelines for pregnant
women
 Offer exercise-programming suggestions and
modifications for pregnant women
 Take into account postnatal exercise program
considerations
Introduction

 The number of women who exercise during


pregnancy has increased steadily in recent
years.
 A prenatal exercise program should be
based on many factors, pregnancy being
only one of them.
 Other factors to consider:
 The pregnant exerciser’s goals
 Level of experience
 State of training
 Apprehensions
 Expectations
 Motivation
Benefits of Prenatal Exercise

 The American College of Obstetricians and


Gynecologists (ACOG) recommends
exercise for pregnant women.
 Pregnant women who exercise can maintain or
even improve fitness.
 Exercise during pregnancy can potentially:
 Reduce common prenatal discomforts
 Assist in controlling pregnancy-related health
disorders
 Inhibit excessive weight gain
 Enhance psychological well-being
 Promote a faster recovery from labor
Risks of Prenatal Exercise

 Healthy women with uncomplicated


pregnancies tend to not need to limit their
exercise for fear of adverse effects.
 However, there are some
instances when prenatal
exercise is contraindicated.
 ACOG has established
absolute and relative
contraindications to aerobic
exercise during pregnancy.
 GFIs should require a physician’s
clearance prior to exercise.
 Tables listing these contraindications
are presented on the following two slides.
Absolute Contraindications to Aerobic
Exercise During Pregnancy
Relative Contraindications to Aerobic
Exercise During Pregnancy
Risks of Prenatal Exercise

 ACOG has established:


 Reasons to discontinue exercise and seek
medical advice
 Warning signs to cease exercise while pregnant
 GFIs should familiarize themselves and their
participants with these guidelines.
 Tables providing these guidelines are presented
on the next two slides.
Reasons to Discontinue Exercise and
Seek Medical Advice
Warning Signs to
Cease Exercise While Pregnant
Exercises to Avoid During Pregnancy

 High-risk exercises should be avoided


during pregnancy.
 Exercises involving the potential for impact and
abdominal trauma should be avoided.
 Additionally, exercises involving a high degree of
balance or agility are not recommended during
pregnancy.
 A table listing high-risk exercises is
presented on the following slide.
High-risk Exercises
Physiological Adaptations to Pregnancy

 Cardiovascular system
 Pregnancy and exercise elicit many similar
responses.
 The heart and blood vessels must provide more
oxygen to meet an increased need.
 Respiratory system
 Pregnant women ventilate 50% more air per
minute than nonpregnant women.
 Musculoskeletal system
 Relaxin and progesterone are released to soften
the ligaments around the joints.
 Postural alignment is altered.
Physiological Adaptations to Pregnancy

 Venous return
 Supine hypotension
 Fetal hypoxia
 Weight gain
 Important part of a healthy pregnancy
 Exercise should not be used as a means to
prevent healthy, normal weight gain during
pregnancy.
 A table listing the Institute of Medicine’s weight
gain recommendations during pregnancy is
presented on the following slide.
Weight Gain Recommendations
During Pregnancy
Fetal Risks Associated With Exercise:
Uterine-placental Blood Flow
 Theoretical areas of concern for the fetus
during exercise have been suggested.
 Uterine-placental blood flow
 Fetal hypoxia
 Adaptations occur within the exercising mother
 Oxygen delivery does not appear to be
compromised
 It appears that the fetus can adjust safely to
reductions in blood flow resulting from moderate
exercise bouts.
Fetal Risks Associated With Exercise:
Carbohydrate Utilization
 Carbohydrate utilization
 Pregnant women have lower fasting blood
glucose levels.
 Pregnant women utilize carbohydrate during
exercise at a greater rate.
 Hypoglycemia
 Glucose intolerance
 Gestational diabetes
 Pregnant women should eat frequently.
Fetal Risks Associated With Exercise:
Thermoregulation
 Thermoregulation
 Fetal hyperthemia
 Febrile illness is associated with neural tube
defects.
 Potential to reverse the temperature gradient
between mother and baby
 Pregnant women have physiological adaptations
that enhance thermoregulation during exercise.
 Participants should be advised to:
 Exercise in a cool, well-ventilated, low-humidity
environment
 Drink plenty of cool water
 Avoid very high-intensity activities
Musculoskeletal System Imbalances and
Dysfunctions
 Muscle imbalances
 Occur when posture is not in ideal alignment
 Affected muscles are either “tight” or “weak”
 Common dysfunctions and irritations
 Backache
 Pelvic floor weakness
 Diastasis recti
 Round, inguinal, and
broad ligament
irritations
 Pubic pain
 Sacroiliac joint
dysfunction
 Sciatica
 Nerve compression syndromes
 Overuse syndromes
 Muscle cramps
Cardiovascular Exercise Guidelines for
Pregnant Women
 The American College of Sports Medicine
(ACSM) recommends:
 Moderate intensity (40–60% VO2reserve)
 On three—but preferably all—days of the week
 Use of ratings of perceived exertion (RPE) to
monitor intensity should be encouraged
 Group fitness classes
 Prenatal
 Integrated
 Aquatic
 Cycling
 Mind-body
Strength-training Guidelines for
Pregnant Women
 ACSM recommends:
 All major muscle groups
 A resistance that allows for moderate fatigue
within 12–15 repetitions
 Important considerations for pregnant
exercisers:
 Stay within a functional range of motion (ROM)
 Avoid the Valsalva maneuver
 Semirecumbent position (rather than supine
position) is preferred after first trimester
 Proper body mechanics are crucial
Strength-training Guidelines for
Pregnant Women
 Specific areas of the body need special attention in
the pregnant exerciser.
 Neck
 Shoulder girdle
 Shoulder and elbow joints
 Wrist joint
 Low back
 Abdominal wall
 Pelvic floor
 Hip flexors
 Hip extensors
 Hip abductors
 Hip adductors
 Quadriceps/knee extensors
 Hamstrings/hip extensors and knee flexors
 Ankle joint
General Programming
Suggestions and Modifications
 GFIs may need to offer individualized
modifications for pregnant participants.
 Maintaining proper body alignment is
essential.
 Many positions may need
to be modified to account
for comfort and safety.
 GFIs may need to
experiment with different
approaches to challenge
pregnant participants
appropriately.
Specific Programming
Suggestions and Modifications
 Design longer warm-ups to soothe
vulnerable areas.
 Demonstrate and emphasize proper
alignment throughout class.
 Choose positions to give the participant the
best workout within her comfort zone while
maintaining proper body alignment.
 Modify certain exercise positions.
 Replace supine positions with semirecumbent
and side-lying positions.
 Replace prone positions with an all-fours position
or an elbows-and-knees position.
Postnatal Exercise

 Returning to exercise after delivery should


be done slowly.
 After delivering a baby, a mother’s priorities
are to:
 Bond with the baby
 Resume Kegel exercises as soon as possible
 The postpartum return to exercise should be
after the postpartum doctor’s visit.
 Important considerations for postpartum
exercise:
 Postpartum musculoskeletal conditions
 Resuming exercise after Caesarean delivery
 Breastfeeding and exercise
Summary

 This chapter covered:


 Benefits, contraindications, and risk factors
associated with exercise during pregnancy
 Physiological adaptations to pregnancy
 Fetal risks associated with exercise
 Musculoskeletal system imbalances and
dysfunctions associated with pregnancy
 Cardiovascular exercise guidelines for pregnant
women
 Strength-training guidelines for pregnant women
 Exercise programming suggestions and
modifications for pregnant women
 Postnatal exercise program considerations

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