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Upskilling: Ante/Post Natal

 

In order to answer these questions successfully and complete this upskilling module you will need to read the text relating to adapting your sessions to Ante/Post Natal Women. Click here to download it.

 

1. Which symptom would mean that exercise should be stopped immediately?

Elevated breathing rate
Dizziness, faintness or nausea
Aching legs
Sweating and flushed skin colour

2. What are the aerobic guidelines for women who have not exercised prior to pregnancy?

Begin with 15 minutes continuous aerobic activity, increasing gradually to 30 minutes continuous low-moderate intensity aerobic activity
Begin with 30 minutes continuous aerobic activity, increasing gradually to a maximum of 45 minutes continuous low-moderate intensity aerobic activity
Begin with 10 minutes continuous aerobic activity, increasing gradually to 20 minutes continuous low-moderate intensity aerobic activity
Begin with 15 minutes continuous aerobic activity, increasing gradually to 30 minutes continuous moderate-high intensity aerobic activity

3. Which guideline should pregnant women follow when exercising?

Avoid exercising in cold conditions
Ensure adequate hydration
Consume twice usual calorie intake
Restrict exercise sessions to 30 minutes

4. What is the most appropriate method of monitoring exercise intensity in pregnancy?

Heart rate
Self-monitoring
Talk test
Rate of perceived exertion

5. Which activity should pregnant women avoid?

Resistance training
Any exercises on the floor
Any abdominal muscle exercises
Loaded forward flexion

6. What factor can increase vulnerability to injury, joint misalignment and muscle imbalance during pregnancy?

Low starting fitness level
Exercising infrequently
Exercising 5 days a week
Genetic hypermobility

7. At what point can women begin to formally exercise post birth?

As soon as they feel ready providing the delivery was uncomplicated and it is at least 2 weeks post partum
Following permission from their healthcare professional usually at the post partum 6-8 week check
In the case of a complicated delivery they should wait at least 16 weeks post partum
If they are breastfeeding they should wait until the baby is weaned

8. Post birth what type of exercise should be avoided for at least 6 months and then progressively re-introduced?

Impact exercise
Abdominal exercises
Balance exercise
Weight-bearing exercise

9. For how long post birth is Rectus Abdominis mechanically weaker?

At least 3 months
At least 6 months
At least 12 months
At least 18 months

10. Which symptom during exercise would indicate that a woman should be referred to a healthcare professional post birth?

Muscle cramp
Fatigue
Breathlessness
Abdominal weakness

11. What can cause Pelvic floor muscle dysfunction?

The prone position
Poor posture
Prolonged standing
Drinking a lot of water

12. Which exercises are appropriate for training the abdominal muscles in pregnancy and post birth?

“Sit up” or “crunch” exercises
Oblique exercises
Transversus abdominis exercises
Isometric exercises



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