Pregnancy and PostPartum

Question 1

Benefits of exercise

Answer 1

Faster recovery after birth

Reduce lower back pain

reduce risk of complications

lower rates of postpartum depression

Question 2

1st trimester

Answer 2

0-13 weeks

Question 3

2nd trimester

Answer 3

13-26 weeks

Question 4

3rd trimester

Answer 4

26-40 weeks

Question 5

Pregnancy weight gain recommendations
Underweight
Normal Weight
Over Weight
Obese

Answer 5

Underweight - 28-40 lbs
Normal Weight - 25-35 lbs
Overweight - 15-25 lbs
Obese - 11-20 lbs

Question 6

Details of weight gain

Answer 6

Blood Supply
Amniotic fluid
Water weight
Uterus
Placenta
Baby

Question 7

Exercise during pregnancy
1st Trimester

Answer 7

Can continue reasonable vigorous intensity

Question 8

Exercise during pregnancy
2nd Trimester

Answer 8

Shift to vigorous-moderate intensity

Question 9

Exercise during pregnancy
3rd trimester

Answer 9

shift to moderate-light intensity

Question 10

Exercise considerations

Answer 10

Not time to set records

Supine position exercises

Abdominal separation

Pelvic floor health

Excess hormones

Lifting large amount of weight over belly

Question 11

should you avoid directly targeting the core

Answer 11

yes

Question 12

what happens during prolonged supine position

Answer 12

compress inferior vena cava

Question 13

Relaxin

Answer 13

causes joint laxity

Question 14

DO for pregnancy

Answer 14

Eat a small snack prior to exercise

Stay hydrated

Wear supportive clothing

Modify exercies as needed

Question 15

Dont for pregnancy

Answer 15

Exercise until absolute exhaustion

Participate in excessive jumping or bouncing movements

Participate in contact sports in the 2nd or 3rd trimester

Question 16

complications/concerns of pregnancy

Answer 16

Preeclampsia

Gestational diabetes

Medications

Multiple babies

Bleeding/premature labor

Question 17

Postpartum considerations

Answer 17

Weakness

Fatigue

Baby

Postpartum depression

Loss of sleep

Question 18

How long should you wait before starting moderate to vigorous exercise postpartum

Answer 18

6 weeks

Question 19

lingering separation of abdominal muscles

Answer 19

diastasis recti

Question 20

Should you start back at a baseline postpartum

Answer 20

yes

Question 21

Exercise postpartum general timeline

Answer 21

0-6 weeks - very light intensity

6-10 weeks - light to moderate intensity

> 10 weeks - moderate to vigorous intensity