Chapter 19

1.     Benefits of prenatal exercise for mother and baby:

1. For the mother: Maintains fitness, reduces weight gain, lowers pain, decreases risk of cesarean births, and improves postpartum mood.

2. For the baby: Lowers risk of childhood obesity and promotes overall health.

2.     When medical clearance is needed:

a.      Women should seek medical clearance if experiencing contraindications or engaging in vigorous or high-altitude activities.

3.     Changes to lumbar spine and connective tissue:

a.      Pregnancy shifts the center of gravity, causing lordosis. Hormonal changes relax connective tissue, increasing ligament laxity and joint instability.

4.     Activities to avoid:

a.      Avoid supine exercises after the first trimester, high-temperature environments, scuba diving, contact sports, and activities with a fall risk or abrupt movements.

5.     Best way to monitor intensity:

a.      Use the talk test, perceived exertion, or heart rate range.

6.     Signs or symptoms to stop exercise:

a.      Ongoing shortness of breath, chest pain, dizziness, bleeding, contractions, or fluid leakage require immediate medical consultation.

7.     ACSM guidelines for exercise prescription during pregnancy:

a.      Recommend 150 minutes of moderate aerobic activity per week, spread across most days, with modifications for fitness level and individual needs.

8.     Gestational diabetes:

a.      A condition where high blood sugar develops during pregnancy. Short-term risks include pre-eclampsia and cesarean delivery, while long-term risks include type 2 diabetes and cardiovascular disease.