Lab 8: Exercise Prescription for Pre Natal Pregnancy
Tyler Hyvarinen, Allison Pruys & Aaron Ruberto
-Before and exercise program can be participated in safely during pregnancy, proper medical clearance must be given (ex. PARmed-X for Pregnancy).
Benefits of Exercise during Pregnancy
- Stress reduction
- Maintain body weight and muscle tone
- Decrease back pain
- Reduce postpartum belly
- Decrease incidence of varicose veins
- Increase energy levels
-Existing research supports the concept that a healthy woman experiencing a normal pregnancy can participate in a moderate physical conditioning program without jeopardizing her own health of the developing fetus (Wolfe, 1993).
Theoretical Disadvantages of Exercise During Pregnancy
- Reduced blood flow to the uterus
- Increased fetal temperature
- Maternal and fetal hypoglycemia
- Disruption of endocrine homeostasis
- Risk of musculoskeletal injury to mother
(Rimmer, 1994)
Modality of Exercise
-Women should be aware of certain physiological changes that come with pregnancy when choosing a particular exercise modality:
-impaired coordination, impaired balance, increased mobility at joints and discomforts such as fatigue and nausea
- Running
-a gradual reduction in intensity, frequency and duration of exercise as women approach term
-starting this activity when one becomes pregnant is not recommended
- Swimming
-found to be one of the safest and best forms of exercise for pregnant women
-eliminates potential problems associated with exercise during pregnancy such as decreased uttering blood flow, increased core temperature and musculoskeletal injuries
- Stretching/Flexibility
-stretching exercises should be specific to a single muscle or muscle group as opposed to stretching several muscle groups at once
-no joint should be stretched further than its normal range of motion
-hamstring and adductor stretches should be used with caution as over-stretching these muscle groups can cause instability to the pelvic floor (SI joint problems)
- Weight Training
-avoid valsalva maneuver and isometric exercises
-emphasis should be placed on the upper body
-training session should be limited to 15 minutes, each muscle group being exercised for about 1 minute
-very light weights recommended
(Rimmer, 1994)
Intensity
- RPE should be used in place of heart rate
- Upper limit of 3 on a 10 point Borg scale is recommended
- 60-70% or APMHR
(Rimmer, 1994)
Duration
- ACSM recommends a frequency of 3-5 days a week and duration of 15-30 minutes (aerobic exercise)
General Recommendations for Exercise during Pregnancy
- Vigorous exercise should not be performed in hot, humid environments
- Ballistic movements should be avoided
- Deep flexion and extension of joints should be avoided
- Liquids should be taken liberally
- Women who have led sedentary lifestyles should begin with low intensity physical activity
During Pregnancy
- Maternal heart rate should not exceed 140 bpm
- Exercise should not be performed in supine position after first trimester
- Maternal core temperature should not exceed 38 degrees Celsius
References
Rimmer, J.H. (1994). Fitness and Rehabilitation Programs for Special Populations.
Wisconsin: Brown & Benchmark Publishers.
Wolfe, L.A. (1993). Pregnancy. In J.S. Skinner (Ed.), Exercise Testing and Exercise Prescription for Special Cases (2nd ed.) (pp. 139-52). Windsor: Human Kinetics.