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efrain12
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3 benefits of exercise during pregnancy
-aerobic exercise is associated with a decrease in negative outcomes in early pregnancy
-improves the Mother's physiological tolerance for labor and recovery
-reduces risk for LBW babies and preeclampsia
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ACOG recommendations for pregnancy and exercise) how many days a week should a pregnant women workout?
3 days a week is preferable
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ACOG recommendations for pregnancy and exercise) which position should women avoid after the first trimester?
Supine exercises
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ACOG recommendations for pregnancy and exercise) why should women be cautious when working out in the third trimester?
loss of balance and avoiding blunt trauma is possible
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Nutritional needs during pregnancy) energy needs (2)
-300 cal per day during 2nd and 3rd trimesters
-add additional calories depending on the activity level
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Nutritional needs during pregnancy) carb needs (4)
-consume minimum of 175 g/day
-6-8 g/kg of pre-pregnancy BW
-low GI foods may help stabilize BS during exercise
-low carb diets are not recommended
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Nutritional needs during pregnancy) fat needs
- Essential fatty acids important because there is evidence that maternal DHA levels may decrease during pregnancy
- *omega 3 may decrease risk for preeclampsia
- *omega 6 aids absorption of vitamins A,d,E, and K
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Nutritional needs during pregnancy) proteins needs (2)
-needed for growth of uterus, placenta, and breast tissue, for production of amniotic fluid, increase maternal blood volume, and to facilitate fetal tissue growth
-extra 10g/day + 1 g/kg BW if very active or younger than 14 years
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Nutritional needs during pregnancy) fluid needs (3)
-maintains increased maternal blood volume, cools mom and baby, and carries waste]
-pregnant athletes needs more than 8 cups
-drink water till urine is clear
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Postpartum energy needs) what would be the energy needs for a mother that is not breastfeeding?
It needs to be calculated as a non-pregnant form
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Postpartum energy needs) for breast feeding mothers (3)
-additional 500 calories per day
-additional 10 grams/day of protein, add 1 g/kg BW if very active'
Increase in fluids to produce adequate milk supply
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Breastfeeding) does being in a short term energy deficit while breast feeding adversely affect lactation?
no
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Breastfeeding) what happens to bone mineral density during this stage?
We experience loss with lactation
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Summary of recent literature on lactation and exercise
-exercise improves Cardio fitness, plasma lipids, and insulin response in Lactating women
-minimizes the loss of lumbar spine bone mineral density
-overweight women can decrease their calories by 500 calories
- moderate exercise does not affect immunological factors, long chain polyunsaturated fatty acids, or lactic acid concentrations in breast milk
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