Gym-based programme planning and preparation (D/616/7950)
As mentioned earlier, Supine positions should be avoided as much as possible during rest and exercise as they can result in obstruction of venous return, and therefore decreased cardiac output. Motionless standing is associated with a significant decrease in cardiac output; therefore, this should be avoided. General recommendations for muscular strength and resistance training are to work with low weights and perform multiple repetitions through a dynamic, controlled range of motion. Repetitive isometric or heavy-resistance weight-lifting should be avoided, as well as any exercises that require the Valsalva maneuver (breath holding), which would increase abdominal pressure. Core exercises that heavily load the abdominals should also be avoided.
Post-natal As mentioned earlier, because of the physiological changes occurring during pregnancy lasting up to six weeks post-partum, return to muscular strength and endurance training should be gradual. The initial focus should be for a woman to obtain personal time and redevelop a sense of control, starting gradually. Pelvic floor, postural and stability-based exercise should be encouraged. If the woman has ‘diastasis recti’ (abdominal separation), exercises such as ccrunches, sit-ups, oblique (twists) combined with crunches; anything that places strain on the abdominals such as straight leg lifts or holds from lying on the back should be avoided. Exercises that focus on alignment and engaging transverse abdominus can, however, help.
Flexibility
Flexibility is a measure of the maximum possible range of movement (ROM) around a specific joint or set of joints. Most individuals only become aware of flexibility as they get older or if they participate in activities in which its presence or absence affects their performance (e.g. yoga or Pilates). However, lack of flexibility at any age will make the body stiff, less mobile and restrict everyday movements.
Flexibility is probably the most underrated component of physical fitness, yet there is a wide range of health-related benefits to be gained from a regular stretching programme. Flexible joints and muscles contribute to the maintenance of correct posture and joint alignment. This aspect of physical fitness should be included at the end of every exercise session, when the muscles are at their warmest.
Gym-based programme planning and preparation | Manual | Version 1.0 Š YMCA Awards 2018 47