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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
ACOG recommendations for pregnancy and exercise) how many days a week should a pregnant women workout?
3 days a week is preferable
ACOG recommendations for pregnancy and exercise) which position should women avoid after the first trimester?
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
Nutritional needs during pregnancy) energy needs (2)
-300 cal per day during 2nd and 3rd trimesters
-add additional calories depending on the activity level
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
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
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
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
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
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
Breastfeeding) does being in a short term energy deficit while breast feeding adversely affect lactation?
Breastfeeding) what happens to bone mineral density during this stage?
We experience loss with lactation
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