Physiology of Health and Aging: Exam 1
what is the role of oxytocin during pregnancy?
- Released from posterior pituitary gland Secreted near end of pregnancy - Stimulates milk ejection or letdown after birth in response to feeding baby
what is the role of prolactin during pregnancy?
- Secreted by anterior pituitary gland at end of pregnancy - Coincides with reduction in estrogens and progesterone - Stimulates milk production in mammary glands
what is the role of relaxin during pregnancy?
- Secreted by corpus luteum and placenta and controlled by hCG - Released early in pregnancy to limit uterine contractions - Softens cervix at the time of delivery - Was thought to make joints in the body flexible, but this is only confirmed in animals Softening of ligaments and joints: Relaxin is known for its role in softening the ligaments and joints in the pelvis, which allows the pelvis to expand and the cervix to soften and shorten in preparation for childbirth. This hormone also contributes to the relaxation of other joints such as the pubic symphysis and sacroiliac joint. Cervical ripening: Relaxin also plays a role in cervical ripening, which is the process by which the cervix becomes softer, thinner and more dilated in preparation for childbirth. Support of the placenta: Relaxin also plays a role in the development and function of the placenta. It helps to promote the growth of the blood vessels in the placenta and increases the production of other hormones, such as estrogen, which are necessary for maintaining the pregnancy. Kidney function: Relaxin also helps to support kidney function during pregnancy by modulating the renal blood flow, glomerular filtration rate, and urine flow. Cardiovascular system: Relaxin also plays a role in maintaining cardiovascular health during pregnancy, by dilating the blood vessels, increasing the blood flow and reducing the blood pressure.
what is the role of progesterone during pregnancy?
- Secreted from corpus luteum for first 12 weeks, then from the placenta- Increases secretions of fallopian tubes and uterus to provide a nutritive environment for developing blastocyst - Prevents menstruation by maintaining endometrium decidual cells during pregnancy - Relaxes smooth muscle of the uterus to prevent contractions early in pregnancy Maintenance of pregnancy: Progesterone helps to maintain the pregnancy by preventing the uterus from contracting and initiating labor prematurely. It also helps to promote the growth of the blood vessels in the uterus, which is necessary for the fetus to receive a sufficient supply of oxygen and nutrients. Support of the placenta: Progesterone also plays a role in the development and function of the placenta. It helps to promote the growth of the blood vessels in the placenta and increases the production of other hormones, such as estrogen, which are necessary for maintaining the pregnancy. Fetal development: Progesterone plays a role in the development of the fetus by promoting the growth of the brain, lungs, and gastrointestinal tract. It also helps to regulate the production of other hormones, such as estrogen, which are necessary for the development of the fetus. Preparation for lactation: Progesterone also helps to prepare the mother's breasts for lactation. It promotes the growth of the mammary glands and prepares the breast tissue for milk production. Cardiovascular system: Progesterone also plays a role in maintaining cardiovascular health during pregnancy, it helps to prevent high blood pressure and hypertension by dilating the blood vessels.
what would a sample workout look like for pregnant women in her 2nd trimester, healthy, no experience with resistance training
- full body 2-3x week -12-15 reps - 1 set of each - push, pull, squat, hinge machines - RPE 12-13 (moderate) - 10 min warm up and 10 min cool down on treadmill (walking on incline)
ACSM requirement for RT time
1 set for beginners 2-3 sets for trained women. work major muscle groups per training session
ACSM requirement for RT frequency
2-3 non consecutive days a week
If previously sedentary, pregnant women might tolerate exercise better at the start of the ______
2nd trimester
ACSM requirement for Aerobic frequency
3 or more days a week
supine exercises should be avoided after the ____ month
3rd
How long does the gestation period last
40 weeks
pregnant women should perform _______ reps without going until failure.
8-15
Why should a pregnant woman avoid supine exercises during late pregnancy?Specifically describe what anatomical and physiological changes occur.
A pregnant woman should avoid supine exercises during late pregnancy because the supine position can compress the vena cava, which is the large vein responsible for returning blood from the lower half of the body to the heart. This can lead to decreased blood flow to the placenta and the fetus, which can result in reduced oxygen and nutrient supply to the fetus. When a woman is in the supine position, the uterus can compress the vena cava, which can lead to a decrease in blood flow to the placenta and the fetus. Additionally, as the pregnancy progresses, the uterus grows larger and puts more pressure on the vena cava, which can further decrease blood flow. During late pregnancy, there are also anatomical changes that can make it harder to perform exercises in the supine position, such as the enlargement of the uterus and breast, which can make it uncomfortable to lie flat on the back. In addition to these physiological changes, decreased blood flow to the placenta can also lead to decreased oxygen and nutrient supply to the fetus, which can lead to decreased fetal movement, decreased fetal heart rate, and other potential fetal distress.
ACSM requirement for Flexibility type
A series of static and dynamic stretches is fine. I would stick to static though
What are the benefits of exercise for the cardiovascular system during pregnancy? How is this beneficial for the mother and fetus? What are some specific benefits for resistance training during pregnancy?
Benefits for the mother: Regular exercise during pregnancy can help to improve overall cardiovascular health by increasing cardiovascular fitness, reducing blood pressure, and improving circulation. This can help to reduce the risk of pregnancy-related complications such as hypertension and gestational diabetes. Additionally, regular exercise can also help to reduce stress and improve mental health. Benefits for the fetus: Regular exercise during pregnancy can also have a positive effect on the fetus. Increased blood flow to the placenta can provide the baby with more oxygen and nutrients, which can support fetal growth and development. Additionally, regular exercise during pregnancy can also help to reduce the risk of certain pregnancy-related complications, such as preterm labor. Specific benefits of resistance training during pregnancy: Resistance training can help to improve muscle strength and endurance which can be particularly beneficial for pregnant women as it can help to reduce the risk of musculoskeletal pain, injury, and improve balance. Resistance training during pregnancy can help to maintain good posture which can be beneficial for reducing low back pain and other pregnancy-related musculoskeletal issues. Resistance training can help to improve bone density which can be beneficial for pregnant women as it can help to reduce the risk of osteoporosis after menopause. Resistance training can also promote weight management, when combined with healthy diet
The ________ is an important component of RT programming in pregnancy
Core
what is the function of a reduction in insulin sensitivity in pregnant mothers
During pregnancy, there is a reduction in insulin sensitivity, meaning that the body becomes less responsive to the effects of insulin. This is thought to occur as a result of hormonal changes and to ensure that the growing fetus has a consistent supply of nutrients. However, the reduction in insulin sensitivity can also increase the risk of gestational diabetes in the mother, which can have negative effects on the health of both the mother and the fetus. When the mother has high blood sugar levels due to insulin resistance, this can lead to an increased transfer of glucose to the fetus, causing it to grow larger than normal (macrosomia). This can increase the risk of complications during delivery and can also lead to an increased risk of obesity and type 2 diabetes later in life for the child. In exercise science, it's important to understand the effects of insulin resistance during pregnancy on both the mother and the fetus. Exercise can help to improve insulin sensitivity, which can lower the risk of gestational diabetes and promote healthier outcomes for both the mother and the fetus. Additionally, regular physical activity during pregnancy can have numerous benefits, such as reducing stress, improving mood, and promoting a healthy weight gain, all of which can positively impact the health of both the mother and the baby.
there is some evidence of adverse effects of RT in pregnant women TF
False there are no adverse effects
pregnant women should stick to anaerobic exercise T/F
False, she should do both anaerobic and aerobic modalities
You should always prioritize isolation/single joint exercise when programming for pregnant women because it is inherently lower in intensity T/F
False. Single joint exercises will not benefit the client more than multi joint compound movements.
You should only do maximal testing on pregnant women if they are trained individuals T/F
False. never do MAX testing on pregnant women
what is the role of estrogen during pregnancy?
Fetal Development: Estrogen plays a crucial role in the growth and development of the fetus, particularly in the formation of the fetal skeleton and the development of the fetal brain. Estrogen also helps to regulate the production of other hormones, such as progesterone, which are necessary for maintaining the pregnancy. Placental Development: Estrogen also promotes the growth and development of the placenta, which is responsible for providing the fetus with oxygen and nutrients. Estrogen helps to increase blood flow to the placenta and promotes the growth of blood vessels within the placenta. Uterine Development: Estrogen also helps to prepare the uterus for childbirth by promoting the growth and development of the uterus, which is necessary for the baby to fit comfortably and for the mother to deliver the baby. Breast Development: Estrogen also plays a role in preparing the mother's breasts for lactation. It promotes the growth of the mammary glands and helps to prepare the breast tissue for milk production. Cardiovascular system: Estrogen also plays a role in maintaining cardiovascular health during pregnancy, it helps to prevent high blood pressure and hypertension.
What are the components of weight gain during pregnancy? How much does each component contribute to the total weight gain?
Fetus: The fetus itself accounts for about 7-8 pounds of the total weight gain. Placenta: The placenta, which provides nutrients to the fetus, weighs about 1-2 pounds. Amniotic fluid: The fluid that surrounds the fetus, Amniotic fluid weighs around 2 pounds. Uterus: The uterus, which expands to accommodate the growing fetus, weighs about 2-3 pounds. Breast tissue: The increase in breast tissue in preparation for lactation can add another 2-3 pounds. Blood volume: The increase in blood volume can add about 4 pounds. Fat, protein, and other nutrients: The body stores fat, protein, and other nutrients to support lactation and the growth of the fetus, which can add another 6-8 pounds.
during which trimester do the greatest fluctuations of hormones occur
First trimester
Critical periods during pregnancy?
First trimester: The first trimester is a critical period for the development of the fetus's organs and systems. During this time, the fetus is particularly vulnerable to certain types of environmental insults, such as exposure to certain toxins and certain medications. Second trimester: The second trimester is a critical period for the development of the fetus's nervous system. During this time, the fetus is particularly vulnerable to certain types of environmental insults, such as exposure to radiation and certain toxins. Third trimester: The third trimester is a critical period for the development of the fetus's lungs and brain. During this time, the fetus is particularly vulnerable to certain types of environmental insults, such as exposure to certain toxins and certain medications.
Describe how cardiac output changes throughout pregnancy. Be sure to describe how heart rate and Stroke volume change.
Heart rate: Heart rate increases during pregnancy, primarily due to the hormonal changes that occur. The hormone progesterone, which increases during pregnancy, causes the heart rate to increase by slowing down the conduction of electrical impulses in the heart. This results in an increased heart rate, which helps to meet the increased oxygen and nutrient demands of the growing fetus. Stroke volume: Stroke volume, the amount of blood pumped per beat, increases during pregnancy. This is due to the increase in blood volume that occurs as the body prepares for pregnancy. The increase in blood volume causes the heart to pump more blood per beat, which increases stroke volume. Blood volume: Blood volume increases throughout pregnancy by about 50%. This increase in blood volume is necessary to support the growing fetus and to prepare for the loss of blood during delivery.
contraindications of exercise during pregnant
Hemodynamically significant heart disease •Restrictive lung disease • Incompetent cervix/cerclage • Multiple gestations at risk for premature labor • Persistent second or third-trimester bleeding • Placenta previa after 26 wk of gestation • Premature labor during the current pregnancy • Ruptured membranes •Preeclampsia/pregnancy-induced hypertension
What should be avoided during resistance training while pregnant?
High-risk exercises: Certain exercises, such as those that involve lying flat on the back, should be avoided during late pregnancy as they can compress the vena cava, which can reduce blood flow to the placenta and the fetus. Additionally, exercises that involve twisting or contorting the body, or those that put excessive pressure on the abdominal area, should also be avoided during pregnancy. Heavy weights: Pregnant women should also avoid lifting heavy weights, as this can put excessive strain on the muscles and joints, which can increase the risk of injury. Pregnant women should instead focus on using lighter weights and performing higher reps in order to maintain muscle tone and strength. Rapid movements: Pregnant women should also avoid rapid movements, such as ballistic exercises, as they can cause excessive stress on the joints and muscles, and put the mother and the fetus at risk. Overheating: Pregnant women should also avoid overheating, as this can be dangerous for the fetus. Pregnant women should avoid strenuous exercise in hot and humid environments, and should make sure to drink plenty of water to stay hydrated. Lack of proper form: Pregnant women should also avoid performing exercises with poor form, as this can lead to muscle imbalances and increase the risk of injury. It's important for pregnant women to focus on proper form and technique, and to consult with a healthcare provider or a trained prenatal fitness professional for advice on safe exercise during
What is the role of hCG in pregnancy?
Human chorionic gonadotropin (hCG) is a hormone produced by the placenta during pregnancy. It plays several important roles in maintaining the pregnancy and supporting the growth and development of the fetus. Maintenance of the corpus luteum: hCG helps to maintain the corpus luteum, an endocrine gland that forms in the ovary after ovulation. The corpus luteum produces progesterone, a hormone that is essential for maintaining the pregnancy by preventing the uterus from contracting. Without hCG, the corpus luteum would degenerate, leading to a loss of progesterone and a subsequent miscarriage. Support of the placenta: hCG also plays a role in the development and function of the placenta. It helps to promote the growth of the blood vessels in the placenta and increases the production of other hormones, such as estrogen and progesterone, that are necessary for maintaining the pregnancy. Sign of pregnancy: hCG is the hormone that is detected in the urine or blood of a woman in early pregnancy, that's why it's used as a marker for pregnancy detection, for example in home pregnancy tests. Fetal development: hCG also plays a role in the development of the fetus by stimulating the production of testosterone in the male fetuses, which is necessary for the development of the male reproductive system.
Describe the fluctuations over time in hCG, estrogens, and progesterone during pregnancy.
Human chorionic gonadotropin (hCG): hCG is a hormone that is produced by the placenta and is first detectable in the mother's blood and urine shortly after conception. The levels of hCG increase rapidly in the early stages of pregnancy, peaking around the 8th to 11th week and then gradually decreasing. hCG plays an important role in maintaining the corpus luteum, which produces progesterone, essential to maintain the pregnancy. Estrogens: Estrogens are hormones that are produced by the ovaries and the placenta. Estrogen levels increase during pregnancy, peaking around the 20th to 24th week and then decreasing. Estrogens play an important role in the growth and development of the fetus, and they also help to prepare the breasts for lactation. Progesterone: Progesterone is a hormone that is produced by the corpus luteum, an endocrine gland that forms in the ovary after ovulation. Progesterone levels increase during pregnancy, peaking around the 20th to 24th week and then decreasing. Progesterone helps to maintain the pregnancy by preventing the uterus from contracting, it also helps to prepare the breasts for lactation and promote the growth of the mammary glands.
List the risks associated with maternal obesity during pregnancy?
Increased risk of gestational diabetes, which can lead to high blood sugar levels in the mother and can increase the risk of birth defects and macrosomia (large for gestational age) in the baby. Increased risk of hypertension and preeclampsia (a potentially life-threatening complication characterized by high blood pressure and protein in the urine) Increased risk of cesarean delivery (C-section) Increased risk of deep vein thrombosis (blood clots) Increased risk of postpartum hemorrhage (heavy bleeding after delivery) Increased risk of neonatal morbidity and mortality Increased risk of congenital anomalies. Greater chance of requiring induction of labor or augmentation of labor Increased risk of the baby being large for gestational age (LGA) Increased risk of stillbirth.
what RT exercise modalities are the best for pregnant women
Machines
How does aerobic exercise affect maternal weight and birth weight? Describe why it has this effect.
Maternal weight: Aerobic exercise has been shown to help prevent excessive weight gain during pregnancy by increasing energy expenditure, which can lead to a reduction in overall calorie intake. This can help to prevent gestational diabetes, hypertension, and other pregnancy-related complications that are associated with excessive weight gain. Additionally, regular aerobic exercise can help to improve overall health outcomes for the mother, such as cardiovascular and mental health. Birth weight: Aerobic exercise during pregnancy has been shown to have a positive effect on birth weight. Regular exercise during pregnancy has been shown to increase the birth weight of the baby, which is associated with better health outcomes for the baby. This is thought to be due to the increased blood flow to the placenta, which can provide the baby with more oxygen and nutrients, as well as the reduction of maternal obesity and metabolic disorders.
is exercise testing recommended for pregnant women?
No
should pregnant women jog as a form of exercise if she did not jog before pregnancy
No
if you are a professional working with pregnant women you have to have them sign a ______
PARmed-x
PARmed-X
Physical Activity Readiness Medical Examination Physician form Medical clearance and supervised program for at-risk clients AND Pregnant women
what major muscle groups do you want to hit in a training routine for a pregnant women
Push Pull Lower body Core
exercise during pregnancy may _______ the risk of gastrational diabetes, preeclampsia, and cesearean delivery
Reduce
- All major organ systems have begun developing - By the end of 6 months, the fetus averages 14 to 16 in and nearly 3 lbs. - The fetus can begin to hear the mother's voice and respond to stimuli - The brain undergoes substantial development during 5th month as nervous - - Tissue acquires its specialized functions
Second trimester
Provide and describe the 3 factors that facilitate the diffusion of oxygen from the placenta.
Surface area of the placenta: The placenta is a large, flat organ that provides a large surface area for the exchange of oxygen and other nutrients between the mother and the fetus. The larger the surface area, the more efficient the diffusion of oxygen will be. Blood flow: The placenta is richly supplied with blood vessels that bring oxygen and nutrients from the mother's blood to the fetus. The increased blood flow in the placenta also helps to remove waste products and carbon dioxide from the fetus. A greater blood flow increases the amount of oxygen that can be delivered to the fetus. Oxygen diffusion gradient: The oxygen concentration in the mother's blood is higher than in the fetus's blood, creating a gradient that drives the diffusion of oxygen across the placenta. This gradient is maintained by the presence of hemoglobin in the mother's blood, which binds to oxygen and helps to transport it across the placenta. The greater the oxygen gradient, the more oxygen will diffuse across the placenta. Placental function : Placental function also plays a role in the diffusion of oxygen from the placenta. Placental function refers to the ability of the placenta to transport nutrients and gases from the mother to the fetus. Factors such as the thickness of the placenta, the number of blood vessels, and the presence of placental enzymes can affect placental function. A healthy placenta will have better oxygen diffusion capacity.
what is the double bohr effect and why is it important to understand
The double Bohr effect refers to the dual effect of pH and carbon dioxide (CO2) levels on the binding of oxygen (O2) to hemoglobin, the main oxygen-carrying molecule in the blood. At low pH (acidic conditions), hemoglobin has a higher affinity for O2, meaning it binds more strongly to oxygen and releases it less readily. At high CO2 levels, hemoglobin also has a higher affinity for O2, for similar reasons. In exercise science, this phenomenon is important to understand because during intense physical activity, the muscles produce increased levels of CO2 and lactic acid, which can result in a drop in pH. This drop in pH can affect the ability of hemoglobin to release oxygen to the working muscles, leading to a decrease in oxygen availability and, potentially, muscle fatigue. Therefore, understanding the double Bohr effect helps explain why the body has mechanisms to regulate blood pH and CO2 levels, such as breathing faster to blow off excess CO2, to maintain adequate oxygen delivery to the working muscles during exercise.
What are the principal symptoms of pre-eclampsia? Additional symptoms? What is thought to be the cause of the onset of pre-eclampsia?
The principal symptoms of pre-eclampsia are high blood pressure and protein in the urine. Additional symptoms can include severe headaches, visual disturbances, abdominal pain, and swelling in the face and hands. The exact cause of pre-eclampsia is not known, but it is thought to be related to problems with the placenta or with the blood vessels in the uterus. Some risk factors include: age, family history, obesity, diabetes, hypertension, and multiple pregnancies.
- Fetus respiratory system is last to develop - Fetus enlarges and crowds out maternal organs - Urge to urinate increases - Fatigue ensues - Braxton-Hicks contractions might develop - Irregular uterine contractions that are typically not intense but cause discomfort - Induced by increased physical activity
Third trimester
during which week of gestation is there greatest development of CNS
Third week
Moderate aerobic exercise helps prevent eclampsia as well as reduce cholesterol levels T/F
True
exercise during pregnancy can help with urinary incontinence T/F
True
kegle exercises can benefit pregnant women T/F
True. Kegle exercises help pregnant women by strengthening the muscles of the pelvic floor. These muscles support the bladder, uterus, and rectum, and can become stretched and weakened during pregnancy and childbirth. By strengthening the pelvic floor muscles through Kegel exercises, pregnant women can improve their ability to control their bladder and bowel movements, reduce their risk of incontinence, and prepare for an easier delivery. Additionally, the exercise can help in postpartum recovery, by speeding up the healing of the perineal area and decrease the chance of developing pelvic organ prolapse.
pelvic tilting exercises can benefit pregnant women T/F
True. Pelvic tilting exercises can help pregnant women by strengthening the muscles in the lower back and pelvic area, which can alleviate pain and discomfort during pregnancy. Additionally, these exercises can also prepare the pelvic muscles for labor and delivery by increasing flexibility and promoting optimal positioning of the baby for birth.
Prolonged motionless postures such as standing or yoga and the supine position should be avoided. Why? T/F
True. Pregnant women can get light headed if they stand still for to long
pregnant women should participate in 10-15 min warm up and 10-15 min cool down. which one is especially important and why T/F
True. cool down because we want to get venous return going in order to prevent her from becoming hypotensive
What are the reasons for exercise to be terminated immediately? What are the absolute contraindications to exercise during pregnancy?
Vaginal bleeding or leakage of amniotic fluid Persistent or severe headaches Chest pain or difficulty breathing Dizziness or fainting Calf pain or swelling (this may indicate a blood clot) Preterm labor or contractions Decreased fetal movement Amniotic fluid leakage Ruptured membranes Placenta previa after 26 weeks Uterine growth restriction Absolute contraindications to exercise during pregnancy include: Threatened miscarriage Placental insufficiency Hyperemesis gravidarum Cervical incompetence Preeclampsia Eclampsia Preterm labor Multiple gestations at risk for premature labor Ruptured membranes Persistent second or third-trimester bleeding Active infection High-risk pregnancy or high-risk fetal diagnosis
lordosis
abnormal anterior curvature of the lumbar spine (sway-back condition)
aerobic exercise
all rhythmic activities that use large muscle groups for an extended period of time
PAR-Q (Physical Activity Readiness Questionnaire)
an assessment tool to initially screen apparently healthy clients who want to engage in low-intensity exercise and identify clients who require additional medical screening
critical period
an optimal period shortly after birth when an organism's exposure to certain stimuli or experiences produces proper development rapid cell division and growth or a given organ system
the valsalva maneuver should be ________ during exercise for pregnant women
avoided
neural tube defects
congenital deformities of the brain and spinal cord caused by incomplete development of the neural tube, the embryonic structure that forms the nervous system Process for embryonic tissue formation is disturbed causing neural tube to remain open Typically occurs on day 28
a major benefit to exercise for pregnant women is the reduction in _______
edema or uncomfortable swelling
zygote
fertilized egg or ovum
At the end of______ trimester, the fetus is about 4 inches long and weighs about 1 ounce the eyes and ears have begun to form and small buds that eventually develop into arms and legs are apparent By the end of 4 weeks, the heart is beating
first trimester
the optimal time to progress in exercise is after the _______ trimester. why?
first. Because the discomforts and risks of pregnancy are lowest at that time
why should pregnant women not do isometrics
high blood pressure and low venous return
ACSM requirement for Flexibility time
hold static stretch for 10-30 seconds
pregnant women should stay well ________ wear __________ and avoid high _________ and ________
hydrated lose fitted clothing heat and humidity
being overweight during pregnancy __________ risk of gestational diabetes, hypertension, and pregnancy
increases
12-13 is considered _____ RPE
moderate
ACSM requirement for Aerobic intensity
moderate intensity 3-5.9 METs. vigorous intensity at or above 6 METs is fine for women who are trained
ACSM requirement for flexibility frequency
more than 2-3 days a week with daily being most effective
benefits of RT in pregnant women (5)
muscular endurance less pain and soreness (better recovery after birth) less medication required improve activity of daily living (ADL) less complicated deliveries and less cesarean births
_____ is responsible for slowing down the passage of food through the intestines
progesterone
- The body starts to adjust to hormone levels - enlarging fetus promotes back pain - Joints become less stable - Reflux develops as uterus and fetus are displaced - Breasts continue to swell - Edema develops are characteristics of the ______ trimester
second trimester
ACSM requirement for Flexibility intensity
slight discomfort but do not stretch beyond that threshold
ACSM requirement for RT Intensity
submaximal reps 8-15 rep ranges
______ is a crucial environmental factor for pregnant women in exercise
temperature
Why is the supine position avoided in pregnant women?
the baby will apply to much pressure on the internal organs and veins (vena cava). hypotension due to reduced venous return
Cesearean birth
the delivery of a baby through a surgical incision in the mother's abdomen C-section
Perspiration increases Fetus enlarges and puts pressure on urinary bladder "Critical period" as fetal organ systems develop CNS and heart developing Healthy behaviors are all characteristics of which trimester?
the first trimester
pregnant women in the ______ trimester should avoid lying in the supine position
third trimester
implantation is within ____ weeks
two
ACSM requirement for RT type
use a variety but remember machines are your best friend
ACSM requirement for Aerobic type
utilize a variety of weight and non weight bearing exercises
14-17 is considered _______ RPE
vigorous
ACSM requirement for Aerobic TIme
~30 min a day of accumulated moderate intensity exercise to a total of at least 150 min of moderate or 75 min of vigorous intensity a week
Reasons exercise should be terminated immediately and a medical follow-up should occur:
• Vaginal bleeding • Dyspnea before exertion • Dizziness • Headache • Chest pain • Muscle weakness • Calf pain or swelling • Amniotic fluid leakage
why does a stronger core help pregnant women? (4)
•Helps with postural stability •Labor and delivery process •Support the weight of the growing fetus •Decreased lower back pain