You may know that exercises are recommended during pregnancy, but it is also important to know what types of exercise you should actually do. Try this quick pregnancy quiz and find out which exercises are recommended for you. You will learn that exercises which strengthen the pelvic floor and the abdominal muscles should be included in your exercise routine.
1.Which exercises are generally recommended for pregnant women?
2. How hard should you exercise during pregnancy?
3. How many times per week should you exercise?
4. Why are pregnant women cautioned against saunas, hot spas and heavy sweating?
5. How are the pelvic floor muscles exercised?
6. What is the best way to strengthen the abdominal muscles during pregnancy?
7. After the fourth month, why should you avoid exercises that involve lying on your back?
8. What should you do if you don’t feel like exercising on a particular day?
Question nr. 1: The correct answer is B: Many of the changes associated with pregnancy make the female body more susceptible to exercise-related injuries. The ligaments soften, the growing belly shifts the centre of gravity forward, and the weight gain puts joints and muscles under strain. Gentle, low impact exercises are generally recommended.
Question nr. 2: The correct answer is B: Maintain a moderate intensity. A general rule of thumb is to keep your heart rate below 140 beats per minute. If you are exercising in water, keep your heart rate below 125 beats per minute. Do no more than 20 minutes of vigorous activity per exercise session, and keep an eye on your heart rate.:
Question nr. 3: The correct answer is A: You should aim for three to four exercise sessions per week, with at least two complete rest days.
Question nr. 4: The correct answer is C: A woman generates more heat when pregnant than when she isn’t pregnant. This is because of the baby, the placenta and the extra work performed by her internal organs. Raising the body temperature above 38°C has been associated with an increased risk to the baby’s health.
Question nr.5: The correct answer is A: The pelvic floor muscles are tightly slung between the tailbone (coccyx) and the pubic bone, and support the bladder, uterus, vagina and bowel. A growing baby puts excessive strain on the pelvic floor muscles, but doing a few simple exercises will help avoid future problems. Urethral muscles are those that stop urine in mid-flow and the anal sphincter is responsible for ‘holding on’ when you need to pass a bowel motion. Exercises involve squeezing and relaxing these sphincters.
Question nr.6: The correct answer is C: It is important to keep your abdominal muscles well toned, particularly during the third trimester when the size and weight of your baby are rapidly increasing. The safest way to strengthen the abdominal muscles is to concentrate on drawing your belly button towards your spine while breathing out. Hold the position and count to 10. Relax and breathe in. Repeat 10 times, as many times per day as you feel comfortable.
Question nr.7: The correct answer is B: The largest artery is the aorta, which connects to the heart and picks up oxygenated blood from the left ventricle. The aorta runs down the length of your torso. The weight of the baby and uterus after the fourth month of pregnancy can be heavy enough to compress the aorta and slow down blood flow.
Question nr.8: The correct answer is C: It is important for a pregnant woman to tune into the rhythms of her body. If you force yourself to exercise when you really don’t feel like it, you could be unnecessarily depleting your energy reserves. If you exercise about four times per week, give or take, you’re on the right track.
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