NEP 3450 Activity Through the Lifespan PDF

NEP 3450 Activity Through the Lifespan 01/21/2025 The Importance of Correctly Defining Physical Activity ​ Basic definition - any bodily movement produced by skeletal muscle that results in energy expenditure ​ Lay definition - behavior that increases heart rate and induces perspiratio...

NEP 3450 Activity Through the Lifespan 01/21/2025 The Importance of Correctly Defining Physical Activity ​ Basic definition - any bodily movement produced by skeletal muscle that results in energy expenditure ​ Lay definition - behavior that increases heart rate and induces perspiration ​ Best definition - complex phenomenon quantified by frequency, intensity, duration, and type. Involves bodily movement that is produced by the contraction of skeletal muscle and that substantially increases energy expenditure ​ LTPA - leisure time physical activity = activities during free time / intensity and duration varies / exercise is a subcategory ​ OPA - occupational physical activity = physical activity that comes with a job / getting paid Physiology of Exercise & Pregnancy ​ Multiple organ systems involved ​ Inconsistent studies in human pregnancies - rely on animal studies ​ Questions to ask? ○​ Does exercise during pregnancy harm the baby? ○​ Will it induce premature labor? ○​ Could injury occur to the mother? ○​ What exercise can be done? ​ Three important things to be considered ○​ Hyperthermia ○​ Hydration ○​ Water retention Hyperthermia ​ Potential teratogenic effect ​ Studies show less increase in body temperature in pregnant women Hydration ​ Exercise and pregnancy - need adequate fluid intake ○​ 1 pint of liquid before exercise ○​ 1 cup / 20 min of exercise ○​ 1-2 liters after exercise Hot, Humid Conditions  ​ Higher air temperature, need low humidity ○​ >80 degrees, 19 y/o - 1,000 mgs/day ○​ 14-18 y/o - 1,300 mgs/day ​ Vitamin D works with Ca and helps skin and eye sight ​ Good sources - fortified milk, fatty fish - like salmon, sunlight exposure, supplements What About Fish? ​ Omega-3 fatty acids ​ During pregnancy and breastfeeding get at least 2 servings per week ​ Watch out for mercury ​ DO NOT EAT shark, swordfish, mackerel, or tilefish ​ Limit white tuna to 6 oz/week Choline ​ Important in the formation of neurotransmitters ​ Directly related to fetal brain development ​ Sources: shrimp, egg yolks, fish, turkey Weight Gain ​ Depends on the individual’s pre-pregnancy fitness and body composition ​ If normal, then 25-35 lbs ​ If underweight, then more ​ If overweight then less Weight Ranges for a Full-term Pregnancy ​ Underweight: 28-40 pounds  ​ Normal: 25-30 pounds ​ Overweight: 15-25 pounds ​ Obese: 11-20 pounds Changes in Energy Requirements ​ Research shows that energy needs are different for each trimester; An increase of 5%, 10% and 25% of pre- pregnancy Basal Metabolic Rate is the agreed figure ​ First Trimester - 85 Extra Calories ​ Second Trimester - 285 Extra Calories ​ Third Trimester - 475 Extra Calories ​ Average of 285 per day overall Overweight Moms at Increased Risk ​ Gestational diabetes ​ HBP ​ Preeclampsia ​ Preterm birth ​ Cesarean section ​ Birth defects ​ Birth injury ​ Childhood obesity Listeriosis ​ Listeria infection is a foodborne bacterial illness that can be very serious for pregnant women and people with impaired immune systems. Listeria infection is most commonly contracted by eating improperly processed deli meats and unpasteurized milk products ​ Pregnant women 13x’s greater risk ​ Can cause miscarriage, stillbirth, premature delivery ​ Listeria bacteria can survive refrigeration and even freezing ​ Avoid eating the following ○​ Unpasteurized milk ○​ Hot dogs, lunchmeats, and cold cuts unless heated ○​ Pate and meat spreads ○​ Smoked seafood ○​ Raw or undercooked seafood, eggs, and meats Exercise During Postpartum ​ Pregnancy changes persist 4-6 weeks after delivery ​ Resume pre-pregnancy activity levels gradually  ​ Some weight loss while breast feeding is ok ​ Returning to activity can reduce postpartum depression ​ Initiate kegel exercises Benefits of Exercise After Pregnancy ​ Promote weight loss, particularly when combined with reduced caloric intake ​ Improve your cardiovascular fitness ​ Restore muscle strength and tone ​ Condition your abdominal muscles ​ Boost your energy level ​ Improve your mood ​ Relieve stress ​ Help prevent and promote recovery from postpartum depression ​ Better yet, including physical activity in your daily routine helps you set a positive example for your child and in the years to come Exercise and Breast-Feeding ​ No known adverse effects on volume or composition ​ No known negative effects on infant growth ​ Some research suggests that high-intensity exercise may produce lactic acid accumulation in breast milk ​ Feed baby before workout or pump before workout When to Start ​ In the past, wait 6 weeks ​ Today, if uncomplicated vaginal delivery it’s safe whenever you feel ready ​ If C-section was done ask doctor Physical Activity Goals ​ Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity Consider These Guidelines ​ Take time to warm up and cool down ​ Begin slowly and increase your pace gradually ​ Drink plenty of fluids ​ Wear a supportive bra, and if you’re breastfeeding, wear nursing pads in case your breasts leak ​ Avoid excessive fatigue ​ Stop exercising if you feel pain Activities to Try ​ Start with something low-impact ​ Check out a postpartum exercise class at a local fitness club ​ Try the pelvic tilt a few times a day to strengthen your abdominal muscles ​ Use kegel exercises to tone your pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum Overcoming Barriers ​ Finding time for physical activity can be challenging ​ Hormonal changes can make you emotional, which may lead to sedentary behavior ​ Schedule time for physical activity ​ Exercise with a friend to stay motivated ​ Include your baby Maternal Exercise, Epigenetics, and Offspring Health ​ 7 great benefits of pregnancy exercise - Baby Center ​ WebMD ​ Mayo Clinic The Truth ​ Only 10% of pregnant mothers get the recommended amount of exercise ​ OB’s are inconsistent Epigenetics ​ The study if heritable changes in gene expression or cellular phenotype caused by mechanisms other than changes in the underlying DNA sequence ​ Gene expression: going from a gene to a function ○​ Genes are transcribed into RNA, then RNA is translated into DNA, then protein is made ○​ Proteins are later modified - to activate, inactivate, or change their function ○​ Epigenetic changes affect this at the DNA level (genes) REVIEW EXAM 1 Areas to Study ​ Cardiophysiology ​ Precautions ​ Gains and benefits ​ Nutrition ​ Testing and programming ​ Postpartum  ​ Research Cardiophysiology ​ SV = stroke volume ○​ Amount of blood pushed out by the heart ​ HR = heart rate ​ CO = cardiac output ○​ SV x HR ​ BP = blood pressure ○​ BP does not have any influence on CO ​ VO2 = oxygen consumption ○​ 3.5 mL per kg body weight per minute ○​ The higher, the better ​ aVO2 difference = how well your body extracts the oxygen being delivered to the rest of the body ○​ Peripheral resistance ○​ The lower, the better ​ HLa = lactic acid ○​ If in breast milk, could cause problems for feeding baby ​ ATP = adenosine triphosphate ○​ Made by mitochondria to metabolize and use oxygen and sugars to create energy Cautions ​ Balance ○​ The center of gravity changes ○​ Relaxin hormone releases and causes joints to become loose ○​ Bone strength does not have an impact on balance ​ Baby ​ Weight gain/loss ​ CV dysfunction ○​ Laying on your back during the 2-3rd trimester compresses major vessels - the descending aorta and inferior vena cava ○​ Compromises cardiac output ​ Thermodynamic ○​ Hyperthermia ○​ Hydration ○​ Water retention ​ OPA ○​ Occupational physical activity Gains / Benefits ​ Mom ○​ Weight maintenance ○​ Better mood ○​ Better labor ○​ Better recovery ​ Baby Nutrition ​ Calorie consumption ○​ About 300 extra calories a day - depends on exercise ​ Ca++ ○​ Provides Vitamin D and magnesium ​ Iron ○​ Vitamin C ​ Vitamins ​ Dangers ○​ Listeriosis - 13-15% greater risk during pregnancy ○​ Raw unprocessed foods - raw milk, sushi, smoked salmon, lunch meat ○​ Mercury - mackerel, shark, tilefish, swordfish Testing and Programing ​ FITT ○​ Frequency, intensity, time, type ​ HIIT ○​ High-intensity interval training ○​ Vigorous followed by recovery ​ PRT ○​ Progressive resistance training ​ Progression ○​ Progression through activity throughout the training Postpartum ​ Issues ​ Barriers ​ Significance Research ​ Mom ​ Baby ​ Short-term - improving pregnancy itself ​ Long-term - physically active vs. offspring more likely to be active and have less health issues - diabetes, HTN, obesity ○​ There are still limitations on what can be done ○​ More research on mothers than babies