Teaching Tools for Fitness Leaders
Before instructing a pre- or postnatal class, instructors should have a good understanding of the following:
-Understand the effects pregnancy has on the woman's body as you are a source of information for the -pregnant women in your class, and there will undoubtedly be questions asked.
-Recognize when pregnant women should stop participating in the exercise classes
-Recognize and define the individual goals and expectations of the participants in the class
-Help with goal setting of the participants- ensure they have the right frame of mind towards what they're getting out of the course
*ensure weight loss isn't the main goal of the pregnant women attending class*
Important considerations for designing a workout class for pregnant women:
Physiological Considerations:
-Reduced cardiac reserve : when a non-pregnant woman exercises, the heart responds by increasing output. There is some evidence that shows as pregnancy progresses, the heart is less able to adapt to the increased demands placed on the body by increasing the output or increasing blood pressure of the heart. This could be because the heart is already working at near maximal capacity pumping the already increased blood volume through their body
*this should be kept in mind when determining the intensity and duration of a workout*
Liability:
-All women should have permission to exercise from their physician or caregiver
*A medical form should be completed before allowing participation in the class*
For an example of a medical screening form click here
What Participants Want:
-Women who have not participated in aerobic exercise prior to pregnancy should be advised to consider a program of moderate participation, and their focus should be directed towards gradually increasing the duration and frequency of exercise
-A previously active woman with no complications in her pregnancy should be advised to maintain a satisfying level of personal fitness, perhaps putting off competitive activities until after the birth of her child. The instructors role in this pregnancy should be to help the athlete redefine some of her fitness aspirations as her pregnancy progresses, and to discuss a variety of alternative exercises to be used as pregnancy progresses its later stages.
-Remember: Increases in intensity and speed may result from improved fitness, but they should be be specific prenatal fitness goals.
-Recognize that fitness goals change throughout pregnancy- components such as promoting relaxation, improving posture, and utilizing exercise-related breathing patterns will likely be used throughout the fitness program.
Layout of Classes:
-A warm-up should always be included in every workout. It should be evenly paced with very gradual increase in rate and intensity.
-Activities causing hyperventilation or overexertion should be avoided at all times
*Always encourage exercise to improve fitness and not to prevent weight gain*
-Interval training involving high intensity mixed with low intensity exercises should be avoided in most cases; however, interval training using low intensity aerobic exercises and an interspersed yoga or stretching routine can be used.
-Exercises involving movements of the arms reaching out to the sides and up and over the head should be used whenever possible, as they allow deeper breathing during exercise
-Make certain the exercising area is well ventilated and that drinking water is available during the workout
-Choreograph classes so that shifts in direction are made slowly
-Move slowly when changing levels from sitting to standing for example - a drop in blood pressure can occur causing women to feel dizzy, lightheaded, or even lose their balance
-Modifications and possible variations of the class should be designed to adapt the class to the specific needs of the participants. For example a pregnant teenager may have different needs than a mature women, and those early in their pregnancy will likely have different needs than for those who are in their last trimesters.
Weight Lifting Instructional Tips:
-Advise pregnant woman that reducing the weight lifted and increasing the number of repetitions will reduce the chance of injury
-Slower sub-maximal lifting of weights with focus on gentle exhalation during exertion is much safer for the experienced pregnant lifter than maximum static lifting.
References:
1. Holstein, B. (1989, June). Exercise During Pregnancy. Idea Today, pp. 1-5
2. Kochan-Vintinner, A. (1999) Active Living During Pregnancy: Physical Activity Guidelines for Mother and Baby. Ottawa: Canadian Society for Exercise Physiology.
(Nutrition) (Exercise on your Body) (Effects of Pregnancy) (Exercise Guidelines)
(Precautions & Contraindication) (Benefits of Exercise) (Exercise Programs) (Perinatal Dangers)
(Hints for Around the House) (Tips for Fitness Instructors)