Test Quiz

1. Exercise will not interfere with fertility.

2. In the early weeks of a woman’s first trimester, her blood pressure decreases. As a result she can become lightheaded, dizzy, or jittery. These feelings are normal.

3. When gauging the intensity of exercise during pregnancy, consulting the following indicator is recommended:

4. Extra caloric demands during pregnancy are estimated at roughly 300 kcal per day. What is the best measure of adequate caloric intake?

5. According to ACOG CO 804, there is no safe upper level of exercise that has been established. Why is this?

6. An eventual goal of moderate-intensity for at least 20-30 minutes most days of the week should be developed and adjusted. How does this compare to the general population?

7. Positions or movements that a pregnant woman should avoid include:

8. Activities deemed safe by ACOG include all but ONE of the following:

9. No published research asserts that mother’s immediate return to physical activity postpartum will harm her assuming she had an uncomplicated birth and her doctor gives her permission.

10. Which of the following pieces of advice should your client NOT follow if she wants to make her prenatal exercise experience more comfortable and productive?

11. Because there are some absolute contraindications exercise during pregnancy, a woman should seek medical advice before beginning an exercise regimen and throughout routine visits.

12. How does pregnancy affect a woman’s musculoskeletal system?

13. Sometimes there is a blood pressure drop with __________, which may cause dizziness.

14. Although women report feeling unable to take a deep breath, particularly during the first trimester, breathing capacity remains at or above pre-pregnancy levels.

15. Studies have found that exercise and the physiological change of pregnancy might be responsible for a 5-10% improvement in maternal aerobic capacity for up to one year following birth.

16. To avoid a hypoglycemic reaction (low blood sugar) during exercise, it is recommended that a pregnant woman eat which of the following within the hour of exercise?

17. For most women, the RHR (resting heart rate) increases during pregnancy.

18. Exercise sessions should be done in a cool environment to eliminate heat stress to the growing baby.

19. Maintaining regular physical activity in pregnancy may help to optimize fetal growth by increasing the functional capacity of the __________, which delivers vital nutrients to the baby.

20. According to ACOG, strengthening the abs and back can minimize low back pain, which occurs __________ of pregnancies.

21. This core muscle is often under-cued, under-recruited and overlooked when performing traditional exercises like a plank or crunch.

22. When designing an exercise program for a client with pelvic pain and possible symphysis pubis, it is best to avoid:

23. Currently there is no fitness industry standard for:

24. As a fitness professional, you must refrain from trying to diagnose the condition of Diastasis Recti. You should recommend that your client consult her doctor if she performs “the finger self-test” and her abdominal muscles are…

25. Safe strength training practices include:

26. Previously inactive women should start with __________ minutes a day of walking or swimming three times a week, and gradually work up to __________ minutes a day four times a week.

27. A warmup before an exercise session is important because…

28. Any exercise session over 45 minutes can lead to __________, so confirming adequate calorie intake and hydration prior to exercise is important.

29. If your client’s doctor recommends she not raise her heart rate above 140 BPM (using a heart rate monitor) —even though she believes she is capable of a more intense workout—it is your responsibility to follow the doctor’s recommendations.

30. All information provided by your client’s doctor supersedes any information provided in our course.

1. Your client might be surprised to discover that she retains her belly for weeks after giving birth.

2. By six to eight weeks postpartum, the uterus attains its normal nonpregnant size

3. It is still undetermined how long it takes for relaxin to leave a mother’s body after her baby is born, but her ligaments and tissues can remain overstretched for up to eight months and/or up until she stops breastfeeding.

4. A pregnant woman has a higher heart rate and blood volume by 28 weeks pregnant, both of these start dropping back to normal within 2-3 days of giving birth.

5. Some breastfeeding mothers who are vigorously training have reported a slower weight gain in their babies, but decreased milk production is most likely due to a mother’s lack of ________ and ________ .

6. About 1/3 of the pregnancies in the United States are delivered by C-Section. Most of these procedures use a __________ because it causes fewer complications than a longitudinal (vertical) incision.

7. C-section scar tissue can impact the muscles around it, it can cause issues with the deeper core muscles firing correctly, can cause issues with incontinence, can lead to back pain and pain with sexual intercourse. Scar tissue responds very well to mobilization.

8. The pelvic floor acts as a sling to the baby. It’s important that exercises are cued to help these muscles, whether the baby was delivered via C-section or vaginal delivery.

9. Studies have revealed that a decrease in PPD is linked to a return to physical activity after delivery, but only if…

10. According to Dr. Clapp, three absolute contraindications to exercise during the first six weeks after birth are…

11. Thus far, research shows that no maternal complications occur with resuming exercise soon after giving birth, including higher-intensity training for competitive athletes. But postpartum moms are their own special population that deserve exercise programs customized to their needs, as they may be struggling with physical and emotional changes that can affect exercise safety, suitability, and enjoyment.

12. No published studies suggest that adverse effects will occur in healthy women who pick up physical activity quickly after birth, though those who have undergone detraining should…

13. Before your postnatal client resumes exercise, she must first __________.

14. Research has shown that _____________ cannot happen without a simultaneous contraction of the abdominal muscles, especially the transverse abdominis and internal obliques.

15. Currently there is no industry standard or corrective exercise prescription for conditions such as diastasis recti, C-Section recovery, urinary incontinence and SPD. __________ are allowed to diagnose some of these medical conditions.

16. A __________ is important to assess muscle imbalances, postural corrections and alignment.

17. Studies over the past couple of decades have indicated that ____________ may reduce the period of stress urinary incontinence, support pelvic alignment, prevent prolapse and improve circulation to the pelvic floor muscles, among other things.

18. If mom is experiencing pelvic pain and/or dysfunction, she should refrain from__________.

19. __________ is an unpleasant infection in the breast tissue. Most of the time, mom should sustain from exercise while fighting this type of infection.

20. A distended belly does not mean your client has…

21. If your client has been diagnosed with diastasis recti, you should use these five modifications:

22. Diastasis recti is a medical condition that can be caused by intra-abdominal pressure (a baby) in which the abdominals are no longer contracting effectively. As a fitness professional you can…

23. Postural habits can contribute to diastasis recti by…

24. The __________ muscle is also known as the corset muscle.

25. Often times pregnancy is assumed to be the culprit of a distended belly. But this could be due to performing core exercises without activating the __________.

26. The __________ is the outermost abdominal muscle. It is also known as the _________.

27. Moms Into Fitness recommends core foundation exercises for all moms, no matter how old their baby.

28. Lordosis is the hyperextension of the lumbar spine or small arch in the lower back. Possible tight muscles that would need stretching would be the lower erector spinae and the hip flexors. Possible weak muscles that would need strengthening would be the abdominals and hip extensors (glutes and hamstrings in particular). Fifty percent of pregnant women have low back pain due to lumbar lordosis.

29. A fitness professional should structure the program design around __________.

30. Women who have recently given birth can turn to regular stretching moves to lengthen their lower backs, hamstrings, and pectorals. Though stretching may seem tedious or hard to rationalize when so many parenting responsibilities are calling, it is vital to a new mom’s feelings of relaxation and flexibility, and to her enjoying an injury free workout.