General Info
What is the recommended minimum amount of moderate physical activity for pregnant individuals according to Canadian guidelines?
150 mins
True or false: Lying flat on the back should be avoided during late stages of pregnancy.
True - can reduce blood flow to the mother and baby.
What intensity level is generally recommended for exercise during pregnancy?
Moderate intensity
What is the talk test?
Assesses whether someone can speak comfortably, which helps determine whether the exercise intensity remains appropriate.
True or False: Pregnant individuals should significantly reduce physical activity compared to the general population.
False - recommendations are similar, but encourage safety precautions and monitoring.
What symptoms might someone who is pregnant have when they are in the supine position?
Nausea, light-headedness, or feeling unwell.
True or False: During the second and third trimesters, rock climbing and box jumps are strongly encouraged.
False: Exercises with risk of falling should be avoided.
List 2 modifications of a push up for someone in later pregnancy.
-dropping to the knees
-incline/wall push ups
What is the minimum number of days per week that physical activity should be accumulated during pregnancy?
Minimum of 3 days per week.
Name three common physical changes during pregnancy that can affect exercise performance.
examples: weight gain, reduced balance and mobility, fatigue, shortness of breath, back pain, higher resting heart rate
During which trimester should sit-ups be avoided due to increased risk of diastasis recti?
Second trimester
What are some ways to identify a level of moderate intensity?
-sweating and raised heart rate, without panting, becoming breathless, or being unable to finish a sentence.
-HR between 120-140 bpm, although this might be less accurate and reliable than the Talk Test
-RPE around 13 "somewhat hard"
True or false: Combining aerobic and resistance training activities can negatively affect the outcome of the pregnancy.
False: combining aerobic and resistance training is encouraged.
Why does balance become more challenging during pregnancy?
Due to a change in the center of mass.
Name one alternative exercise to running that a pregnant person could perform (not including walking).
Row, bike, ellipitcal or sled push.
True or False: Assessments using isometric exercises (eg. wall sit) should be avoided during pregnancy.
True - these increase blood pressure causing strain and reducing blood flow to the fetus.
Pelvic floor exercises (Kegel exercises).
True or false: A woman is 30 weeks pregnant with twins. They should participate in the recommended amount of physical activity and don't need to consult with their doctor.
False: Twin pregnancy after the 28th week should consult with their doctor if it is safe for them to participate in exercise.
Name one adaptation a pregnant person could make who wishes to perform a deadlift in the gym.
Sumo stance, lower the load, elevated sumo deadlift, or elevated conventional deadlift.
At what altitude should a pregnant person consult a doctor to perform physical activity:
a) 2000m
b) 2500m
c) 3000m
b) 2500m