妊娠和运动测试

jacky

Summary

Exercise during pregnancy is important but take care. Try our quick health quiz and find out which exercises are recommended. Learn why exercises that strengthen the pelvic floor and the abdominal muscles should also be included in your exercise routine.

Exercise during pregnancy is important but take care. Try our quick health quiz and find out which exercises are recommended. Learn why exercises that strengthen the pelvic floor and the abdominal muscles should also be included in your exercise routine.

1.Which exercises are generally recommended for pregnant women?
A. Roller skating, netball, squash and aerobics.
B. Aquarobics, stationary cycling, walking, swimming and yoga.
C. Exercising during pregnancy is best avoided.

2. How hard should you exercise during pregnancy?
A. Mildly - your heart rate shouldn't rise above 80 beats per minute.
B. Moderately - your heart rate shouldn't rise above 140 beats per minute.
C. Vigorously - your heart rate shouldn't rise above 180 beats per minute.

3. How many times per week should you exercise?
A. Three to four times per week.
B. Five to seven times per week.
C. Once per week or less.

4. Why are pregnant women cautioned against saunas, hot spas and heavy sweating?
A. Heat causes the placenta to enlarge and crowd the baby.
B. Feeling too hot can trigger migraine in pregnant women.
C. High temperatures are harmful to the developing baby.

5. How are the pelvic floor muscles exercised?
A. By squeezing and relaxing the muscles that control the flow of urine and faeces (poo).
B. By performing deep squats with the buttocks sticking out.
C. By crossing and uncrossing the legs while sitting down in a straight-backed chair.

6. What is the best way to strengthen the abdominal muscles during pregnancy?
A. Lie on your back, anchor your feet and lift the upper body towards your bent knees.
B. Lie on your back and concentrate on bringing the ribcage and pelvis together in a slow, sustained 'crunch'.
C. While standing or sitting, draw your navel back towards your spine, hold to the count of 10, and relax.

7. After the fourth month, why should you avoid exercises that involve lying on your back?
A. The weight of your baby and uterus can compress your kidneys and cause kidney failure.
B. The weight of your baby and uterus can compress your main artery.
C. The weight of your baby and uterus can pull on the skin and cause stretch marks around the belly and hips.

8. What should you do if you don't feel like exercising on a particular day?
A. Exercise anyway - it is vital for your health and that of your unborn baby.
B. Do more exercise than you originally planned to discourage laziness in the future.
C. Listen to your body and take it easy.

Your score is:
Score 0 to 2:
You need to learn more about exercising during pregnancy, otherwise you could injure yourself or your baby.

Score 3 to 5:
You have the general idea, but read up a bit more to make sure you are looking after yourself and your baby when you exercise.

Score 6 to 8: Congratulations, you have a good understanding of how to exercise safely while your are pregnant.


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