The Complete Guide to Aqua Exercise for Pregnancy and Postnatal Health.
- 1st ed.
- 1 online resource (178 pages)
- Complete Guides .
- Complete Guides .
Cover -- Half-title -- Title -- Copyright -- Contents -- Introduction -- Acknowledgements -- PART ONE UNDERPINNING KNOWLEDGE -- Chapter 1 Activity in pregnancy -- OVERVIEW OF ACTIVITY LEVELS IN PREGNANT WOMEN -- PREGNANCY AND OBESITY -- PATTERNS AND DETERMINANTS OF ACTIVITY IN PREGNANCY -- KEY BENEFITS OF ACTIVITY IN PREGNANCY -- Chapter 2 Pregnancy and the implications for aqua exercise -- THE TIMELINE OF PREGNANCY -- THE PHYSIOLOGICAL EFFECTS OF PREGNANCY -- THE ENDOCRINE SYSTEM AND HORMONES OF PREGNANCY -- Oestrogen -- Progesterone -- Relaxin -- Other hormones of pregnancy -- Benefits of exercise for the endocrine system -- THE CARDIOVASCULAR SYSTEM -- Increased resting heart rate -- Physiological anaemia -- Blood pressure in pregnancy -- Supine hypotensive syndrome -- Benefits of exercise on the cardiovascular system -- THE RESPIRATORY SYSTEM -- Benefits of exercise on the respiratory system -- THE MUSCULOSKELETAL SYSTEM -- The pelvis -- The spine -- Other joints -- The muscles -- The pelvic floor muscles -- THE URINARY SYSTEM -- THE GASTROINTESTINAL SYSTEM -- PREGNANCY AND THE METABOLIC SYSTEM -- Weight gain in pregnancy -- Pregnancy and diabetes -- OTHER FACTORS -- Thermoregulatory changes -- Breast discomfort -- Fear of miscarriage -- The nervous system -- Fluid retention (oedema) -- Skin -- Leg cramps -- Thrush -- PSYCHOLOGICAL EFFECTS OF PREGNANCY -- Anxiety -- Obsessive Compulsive Disorder (OCD) -- Depression -- Severe and enduring mental health conditions in pregnancy -- Benefits of exercise for mental health -- Pregnancy-associated long-term memory impairment -- THE POSTNATAL PERIOD -- LABOUR AND DELIVERY -- Labour -- POSTNATAL EFFECTS -- The uterus -- The cardiovascular and respiratory systems -- The musculoskeletal system -- The nervous and endocrine systems -- The gastrointestinal system -- The metabolic system. The urinary system -- OTHER CHANGES -- Lochia -- Periods -- COMPLICATIONS OF THE IMMEDIATE POSTNATAL PERIOD -- Mastitis -- Carpal tunnel syndrome -- Diastasis recti -- Infection -- RECOMMENDATION FOR ACTIVITY IN THE IMMEDIATE POSTNATAL PERIOD - 0-6 WEEKS -- EXERCISE IMPLICATIONS FOR THE EXTENDED POSTNATAL PERIOD -- COMPLICATIONS OF THE EXTENDED POSTNATAL PERIOD -- Diastasis recti - issues and advice -- Lower segment Caesarean section (LSCS) issues and advice -- Musculoskeletal issues and advice -- Psychological changes -- Incontinence -- Carpal tunnel syndrome -- The breasts -- Chapter 3 Properties of water -- BUOYANCY -- BUOYANCY, BODY TYPE AND PREGNANCY -- HYDROSTATIC PRESSURE -- RESISTANCE -- Frontal resistance -- Eddy and drag force -- Other forms of resistance -- TEMPERATURE -- DEPTH -- MUSCLE ACTIONS AND USE OF EQUIPMENT IN WATER -- Equipment -- Muscle Actions Exercise -- Chapter 4 Why water-based exercise? -- GENERAL BENEFITS OF WATER-BASED EXERCISE -- GENERAL BENEFITS OF WATER-BASED EXERCISE IN PREGNANCY -- THE PHYSIOLOGICAL BENEFITS OF WATER-BASED EXERCISE IN PREGNANCY -- Cardiovascular benefits -- The respiratory system -- The musculoskeletal system -- Carpal tunnel syndrome -- Thermoregulation -- Breast comfort -- The digestive system -- THE PSYCHOLOGICAL BENEFITS OF WATER-BASED EXERCISE INPREGNANCY -- CONSIDERATIONS FOR RESUMING ACTIVITY IN THE POSTNATAL PERIOD -- Chapter 5 Pregnancy and medical conditions -- Overweight or obese -- Asthma (chlorine-induced) -- Asthma (not chlorine-induced) -- Diabetes -- Rheumatoid arthritis -- Chronic fatigue conditions -- Disability -- IVF pregnancy -- Contraindications to activity -- PART TWO THE SKILLS -- Chapter 6 Motivating and supporting clients -- MOTIVATION TO EXERCISE IN PREGNANCY -- WHAT CAN WE DO? -- Chapter 7 Professionalism -- PROFESSIONAL ISSUES -- ROLES, RESPONSIBILITIES AND LEGAL ISSUES. THE MULTI-DISCIPLINARY TEAM -- QUALIFICATIONS -- INSURANCE -- THE ROLE OF THE INSTRUCTOR -- What makes a good instructor? -- Signs to stop activity at once -- Music -- PART THREE PRACTICAL APPLICATION -- Chapter 8 Screening and risk stratification -- SCREENING -- INITIAL PRE-ACTIVITY SCREENING -- PRE-SESSION SCREENING -- CONTRAINDICATIONS AND CAUTIONS TO EXERCISE IN PREGNANCY -- Contraindications to activity -- Absolute contraindications to activity - pregnancy -- Absolute contraindications to exercise - general -- Relative contraindications to activity in pregnancy -- SIGNS TO STOP EXERCISE IN PREGNANCY -- Chapter 9 Planning and delivering water-based exercise -- PRE-SESSION CONSIDERATIONS -- ACCESS IN AND OUT OF THE POOL -- POOLSIDE SAFETY -- WATER TEMPERATURE -- WATER DEPTH -- TOILET FACILITIES -- ELECTRICAL EQUIPMENT -- SESSION STRUCTURE AND CONTENT -- THE INITIAL WELCOME AND INTRODUCTION -- THE WARM-UP -- Mobility -- Pulse raising -- Pre-stretching -- Rewarming -- MAIN WORKOUT -- 1. Exercise to music -- 2. Circuit style -- Aerobic activities -- Muscular toning activities -- COOLING DOWN -- Pulse lowering -- Post-workout stretches -- AND AFTER THE SESSION -- INTENSITY -- Chapter 10 Prenatal exercises -- WARM-UP EXERCISES -- PREPARATION -- Ex 10.1 Posture check -- Purpose -- Start position and instructions -- Teaching points -- Ex 10.2 Breathing exercise -- Purpose -- Start position and instructions -- Teaching points -- Ex 10.3 Pelvic floor contractions -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- PULSE RAISING/CARDIOVASCULAR EXERCISES -- Ex 10.4 Jogging or walking on the spot -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.5 Walking or jogging forwards and backwards -- Purpose -- Start position and instructions -- Teaching points -- Alternatives. Ex 10.6 Walking or jogging around the pool -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.7 'Pony' walking -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.8 Knee lifts -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.9 Leg curls -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.10 Side steps -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.11 Imaginary skipping -- Purpose -- Start position and instruction -- Teaching points -- Alternatives -- MOBILITY EXERCISES -- Ex 10.12 Biceps curls -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.13 Breaststroke arms -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.14 Forward arm pushes -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.15 Forward arm sweeps -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.16 Squats -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.17 Pelvic tilts -- Purpose -- Start position and instructions -- Teaching points -- PREPARATORY STRETCHES -- Ex 10.18 Gastrocnemius/calf stretch -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.19 Hamstring stretch -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.20 Hip flexors stretch -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.21 Adductors -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.22 Pectorals/chest -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.23 Triceps. Start position and instructions -- Teaching points -- Alternatives -- MAIN ACTIVITY EXERCISES -- CARDIOVASCULAR/AEROBIC EXERCISES -- Ex 10.24 Jacks -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.25 Aqua jog -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.26 Shuffles -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.27 Low kicks -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.28 Flutter kicks -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- MUSCULAR STRENGTH AND ENDURANCE EXERCISES -- Ex 10.29 Pool wall press-up and tricep dip -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.30 Breaststroke arm sweeps -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.31 Biceps curl with mitts -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.32 Seated balance (on noodle) -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.33 Push and pull with noodle (with a partner) -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- Ex 10.34 Posture push -- Purpose -- Start position and instructions -- Teaching points -- Alternatives -- COOLING DOWN -- PULSE LOWERING -- COOL DOWN STRETCHES -- RELAXATION -- Ex 10.35 Relaxation positions -- Start position and instructions -- Teaching points -- Notes -- OVERVIEW OF EXERCISES FOR AN AQUA-NATAL SESSION -- EXAMPLES OF TAI CHI STYLE MOVEMENTS -- Chapter 11 Additional exercises for the postnatal period -- WARM-UP EXERCISES -- MAIN ACTIVITY EXERCISES -- CARDIOVASCULAR EXERCISES -- Ex 11.1 Rocking horse -- Purpose -- Start position and instructions. Teaching points.