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Lecture 16

PFW 100 Lecture Notes - Lecture 16: Osteoporosis, Exercise Intensity, Muscle Tone

Phycl Ed Fit/Wellness
Course Code
PFW 100

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CH 7
why exercise during pregnancy:
Regular exercise during pregnancy can benefit a mother and growing child.
Improves maternal fitness.
Promotes muscle tone, strength, and endurance.
Reduces the potential for complications during childbirth.
Restricts excessive weight gain without compromising fetal growth and development.
Healthy average weight gain of 25 – 35 pounds.
Can reduce excessive weight gain of up to 7 pounds.
Can improve chances of reducing risk of child being born overweight.
Quickens post-partum recovery.
Reduces back aches, constipation, bloating, and swelling.
Increases positive mentality and mood state.
Improves sleep.
Increases levels of dopamine.
Reduces prenatal depression.
Affects 12% – 20% of women.
pregnancy exercise and considerations:
Exercise in the supine or prone position should be avoided after 1st Trimester.
Avoid high heat and humidity to avoid heat-related stress.
Continue weight-bearing exercise as long as comfortable.
Exercises which require straining should be avoided.
Avoid Valsalva Maneuver
Exercise intensity should not exceed pre-pregnancy level.
Modified by how hard if feels.
Rate of Perceived Exertion (RPE)
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