P3T EXERCISE CHART TG 255X - AF

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P3T EXERCISE CHARTTG 255XAugust 2017Approved for public release, distribution unlimited

TG255X is a guide for use by P3T instructor trainers when training exercise leaders; as well as acondensed handbook for planning and leading P3T exercise sessions.SUMMARY OF PREGNANCY SAFETY PRECAUTIONSSoldiers must have written approval from a health care provider that clears them to exercise during pregnancy. TheDA3349 (pregnancy profile) will indicate if they are allowed to exercise at their own pace.Soldiers are to be encouraged to continue to run/jog through the 2nd trimester at their OWN pace. Written providerapproval is required to run/jog during the 3rd trimester.Soldiers must bring water to exercise sessions and are to be encouraged to drink water as needed.Soldiers are to be allowed to be excused to use the restroom as needed.Soldiers are to be encouraged to consume a small amount of calories BEFORE the exercise session.Soldiers are to be reminded to exercise at their own pace, but to the highest level at which they are comfortable. They shouldnot be criticized for a low level of effort, but rather encouraged for participating.Soldiers are allowed to modify exercises to reduce physical discomfort (i.e., nausea, fatigue, back or sacroiliac pain, etc.)Soldiers are to be led in muscular strength/endurance (MSE) exercises at a SLOW pace.Pregnant Soldiers are not to be allowed to exercise to exhaustion, breathlessness, or fatigue. If they exhibit signsof overexertion they are to be told to slow down their intensity, or if needed, stop the exercise.Pregnant Soldiers should be led in slow, deep breathing during all phases of exercise to prevent hyperventilating.Pregnant Soldiers are not to be allowed to do squats (knee benders) that extend beyond hands to mid-calf.Soldier 20 weeks of pregnancy are not to be allowed to perform supine exercises (lying on the back).Soldiers 20 weeks of pregnancy are required to splint their abdomens during all abdominal exercises.Soldiers 20 weeks of pregnancy must avoid standing still for long periods.Weight bearing activities, (i.e. running, jogging, cycling, swimming, etc.) for pregnant Soldiers should range between20 – 45 minutes to prevent decreased blood flow to the heart and uterus.Pregnant Soldiers are not to perform activities that put them at risk of falling or being hit in the abdomen.Soldiers 20 weeks of pregnancy must use low impact movements that do not require swift changes in direction, jumping,or twisting to prevent injury, and decrease their chances of falling due to changes in center of gravity and joint laxity.Pregnant Soldiers can combat the effects of gravity by modifying exercises as such: use pelvic tilts to relieve low backdiscomfort, alter their stance with feet wider apart, shorten their jog stride, avoid rapid leg abduction, lower the step,decrease depth of squats.If/when a Soldier falls during an exercise session: If 20 weeks gestation, rest for 10 minutes on her left side and tell herhealth care provider at her next visit. If there are any symptoms of injury (i.e., cramping, bleeding, swelling) she needs tomake an appointment to be seen by her health care provider. If 20 weeks or more gestation, she needs to go to themedical treatment facility to be seen immediately.Soldiers are to be sent to their provider if they exhibit any of the signs or symptoms of needing medical attention.Pregnant Soldiers with the following symptoms are to be referred to health care provider immediately: swelling of face andhands, severe headaches, persistent dizziness, chest pain, palpitations, difficulty walking due to pain, vaginal bleeding ordischarge, fever, ruptured membranes, and/or contractions that increase in intensity/frequency/duration.Soldiers are to be led by trained exercise leaders that can assist them in modifying exercises to fit their pregnancy orpostpartum condition, and are NOT pregnant Soldier participants themselves.The exercise session must always have at least two exercise leaders in attendance.Exercise leaders are to correct exercise performance and position to prevent injury and ensure stable positions.ndrdAfter 20 weeks and throughout the 2 and 3 trimesters, many of the PRT activities must be modified or substituted forsafe performance.EXERCISE GROUPS – You may give the exercise groups fun names (i.e., animals, descriptive names,etc.) or group numbers (1,2 ,3, 4) or letters E (early pregnancy), M (middle pregnancy), L (late pregnancy),P (postpartum) to make it easier. The groups/divisions must to stay the same as indicated below: Less than 20 weeks 20 to 28 weeks More than 28 weeks Postpartum (may divide into initial and advanced if necessary)2

SUMMARY OF POSTPARTUM SAFETY PRECAUTIONSAsk postpartum Soldiers if they had a cesarean-section, other delivery complications, or profile limitations that willinfluence their exercise performance. Offer guidance as to the appropriate modifications required by their individualcondition or limitations.Postpartum Soldiers that have had a cesarean-section will need to recondition more slowly; modify exercises to reducejumping, twisting, and pulling on the abdomen.Ask postpartum Soldiers if they have a separation of their rectus abdominal muscles, and give guidance as to theappropriate abdominal exercises based on their condition. A Soldier with a diastasis of more than 2 fingers in width mustsplint her abdomen during abdominal exercises.Ask postpartum Soldiers if they exercised during convalescent leave and given a 1:1:1 fitness test to assess their initialfitness level before reconditioning begins (usually one day in the first week of their return).Joints are still loose during initial postpartum. Encourage Soldiers not to move or change direction quickly, and do exerciseat a slow pace for the first 10 weeks after delivery.Watch for Soldiers with pelvic pain, low back or sciatic nerve pain, difficulty walking, limping, and/or with deep abdominalpain as they may need to further modify exercise performance and check with their provider for exercise restrictions.Dehydration is still a concern, especially for a mom who is breastfeeding. Encourage frequent hydration (preferably with water.Give postpartum Soldiers a monthly diagnostic APFT and measure their body composition to assess their fitness level andassist them in returning to required fitness standards.Progress postpartum Soldiers from the reconditioning level I to reconditioning level II to the toughening stage beforereturning to full sustainment PRT.Schedule time during the exercise session for postpartum Soldiers to perform the 4-for-the-core, plank, and hip stabilitydrills to strengthen their core muscles.Watch for symptoms of postpartum depression that may occur between 3-4 months postpartum. Encourage Soldiers thatexhibit these symptoms to seek professional assistance, and alert their unit of a potential concern.P3T EXERCISE SESSION PLAN OPTIONSExercise PreparationMusclePREGNANTPOSTPARTUMBalance isesCardiovascularFlexibilityStressManagement2-3 min2-3 min5-7 min5-10 min10-20 min10-20 min3-5 min3-8 min20-45 min30-45 min5-10 min5-10 min3-5 min3-5 minBEGIN & ENDOF CLASSCHOOSEONECHOOSETWOCHOOSEONECHOOSE ONEor TWOMATCHWITH MSECHOOSEONE MUSICCentering(standing orseated)CoreCompressionsWalkChest and backMSEBirth Squat(pregnant)Walk/jog/runChest andback MSEMusicJogShoulders andarms MSEAerobics and/orstep aerobicsAbdominal/core strengthMSEShouldersand armsMSEAbdominal/core PRT PrepDrillQuads andhamstringsMSEButtocks,inner/outer legMSEConditioningdrill 1Conditioningdrill 2Carpal tunnelrelease(pregnant)Piriformisrelease andstretch(pregnant)Hip tum)Plank(postpartum)Shoulderstability drill(postpartum)Quads andhamstringsMSEButtocks,inner/outerleg MSERecoveryDrillMeditationClimbing drill 1/2Circuit trainingdrillPool PT/wateraerobicsCircuit trainingMilitary movementdrillsSpeed drillsRelease runAbility group runHill repeatsEndurance sivemuscle relaxation

EXERCISE PREPARATION/BALANCE & COORDINATIONRefer to TG255 B, P3T Exercise Manual, for detailed exercise descriptions and photos.BODYWHO CAN DOMATCHINGRESISTANCESAFETY MODIFICATIONS FORMSE ponentsAll exerciseexplained belowAbdominalsgroupsNANoneNAMental Focus – purposeful attention to how the body feels during movement and exerciseBalance – stance in neutral position with rocking back and forth to establish equivalent weight in all directions that allows the body andmind to adjust to the changing center of gravity as pregnancy progresses; rock each direction 3-4 timesDeep Breathing – abdominal breathing that relaxes the body to prepare for exercise and includes a ‘hiss’ as the breath is releasedand contracts the deep abdominal (transverse) muscles to strengthen the core; perform 3 timesCore Compressions – short contractions of the abdominal muscles (especially the transverse muscle that acts like a corset) to pull inor compress the abdominal area as you exhale. This strengthens the core and helps with healing of the rectus abdominal muscleafter delivery; perform for 1 minute; encourage to repeat on own for 5-10 minutes each dayEXERCISE PREPARATION/WARM-UPRefer to TG255 B, P3T Exercise Manual, or FM 7-22. Physical Readiness Training, for detailed exercise descriptions and photos.MSEWHO CANMATCHINGRESISTANCESAFETY MODIFICATIONS FOREXERCISEBODY PARTDO THIS?STRETCHOPTIONSPG/POSTPARTUMPRT PREPARATION DRILLAfter 20 weeks, modify with bend onlyBend andHips, thighs, back,All exercise NANoneto knees.Reachtrunk, shouldersgroupsAfter 20 weeks, modify with a smallerRear LungeHips, thighs, lower legs, All exercise NANonestep backward and only slight squatback, trunkgroupswhile doing pelvic tilt.After 20 weeks, and cesarean-sectionHigh JumperHips, thighs, lower legs, All exercise NANone(CESAREAN) modify with no jump andback, trunk, shouldersgroupsonly come up on toes and lower reach; 3trimester will do calf raises if feelunbalanced.After 20 weeks, substitute with curlRowerHips, thighs, lower legs, AllNANonedowns and splinting; CESAREANback, trunk, shoulders,exercisesubstitute with head lift or curl up.armsgroupsAfter 20 weeks, modify with squatSquat Bender Hips, thighs, lower legs, All exercise NANonereaching hands to knees and slightchest, back, trunk,groupsbend at waist.shoulders, armsAfter 20 weeks, modify with onlyWindmillHips, thighs, lower legs, All exercise NANonesmall twist of the trunk and reach tochest, back, trunk,groupsknees.shoulders, armsAfter 20 weeks, modify with only aForwardHips, thighs, lower legs, All exercise NANoneslight squat.LungebackgroupsAfter 20 weeks, substitute with upperProne RowHips, chest, back,All exercise NANoneback extension or standing bent overtrunk, shoulders, armsgroupsrow; postpartum use modified prone rowwhen first return to PRT afterconvalescent leave.After 20 weeks, substitute with standingBent LegHips, thighs, back,All exercise NANoneor seated side bending exercise with noBody Twisttrunkgroupsresistance.After 20 weeks, do modified pushupPush upHips, thighs, lower legs, All exercise NANonefrom 6-point stance or wall push up oncechest, back, trunk,groupsabdomen is too large and touches theshoulders, armsground.After 20 weeks, modify with smallerWALKHips, thighs, lower legsAll exercise NANonestride and speed at own comfort level.groupsAfter 20 weeks, modify with smallerJOGHips, thighs, lower legsAll exercise NANonestride and speed at own comfort level.groupsAfter 20 weeks, modify with stretchesDYNAMICHips, thighs, lower legs, All exercise NANonethat are not as deep and at own comfortSTRETCHES chest, back, trunk,groupslevel.shoulders, armsAfter 20 weeks, modify with smallerSLOWHips, thighs, lower legs, All exercise NANonestride and squats and stretches that areAEROBICchest, back, trunk,groupsnot as deep to suit own comfort level.STEPSshoulders, arms4

MUSCULAR STRENGTH & ENDURANCE (MSE) EXERCISESRefer to TG255 B, P3T Exercise Manual, or FM 7-22. Physical Readniess Training, for detailed exercise descriptions and photos. MSE EXERCISES ARE TO BE PERFORMED IN A SLOW CADENDCE UNLESS OTHERWISE STATED.PERFOM 3 SETS FOR 8-12 REPETITIONS (4 TO 6 4-COUNTS).BANDS OF MODERATE RESISTANCE ARE RECOMMENDED (GREEN, BLUE); DUMBELLS AND KETTLEBELLS ARESOLDIER ‘S CHOICE BETWEEN 5, 8, 10, AND 12 LBSAN UPPER AND A LOWER BODY MSE EXERCISE MAY BE COMBINED WHEN APPROPRIATE (EXAMPLES ARE THEFRONT ARM RAISE OR THE OVERHEAD PUSH PRESS WITH THE SQUAT)P3T SPECIFIC EXERCISESMSEBODYEXERCISESEGMENTShoulderUpper backretractionSeated RowUpper backMATCHINGSTRETCHUpper backstretchUpper backstretchUpper backstretchRESISTANCEOPTIONSBand, partnersBeginning at20 weeksthroughdeliveryUpper back, All exerciselats on back groupsMajor muscles All exerciseof upper and groupslower bodyUpper backstretchNoneReplaces prone row for after 20 weeksand cesareans.Side stretchBandAdditional exercise to improve backstrength.NANoneAfter 20 weeks can modify push-up to a6-point stance or wall push-up onceabdomen touches the ground.TricepsExtensionFliesTricepsAll exercisegroupsAll exercisegroupsOverhead arm Band, dumbbells,pullweighted barChest & biceps Dumbbellweights orstretch,modified chest resistance bandstretchIsometricChestExerciseChestAfter 28weekspregnantSupine ChestPressChestC-curveAbdominaland coremusclesPregnancydiagnosis upto 20 weeks,initial andadvancedpostpartumAll exercisegroupsChest andbiceps stretch,modified cheststretchChest andbiceps stretch,modified cheststretchBiceps CurlBicepsHorizontalArmExtensionUpper BackExtensionPull downsPush upUpper backWHO CANDO THIS?All exercisegroupsAll exercisegroupsAll exercisegroupsUpper backChestAll exercisegroupsBand, partnersBandAbdominalstretchNoneModify to flies seated with a resistanceband after 20 weeks through delivery.Substitute with isometric chest exerciseafter 28 weeks if flies and push-ups aretoo difficult.Ball, weightSubstitute for push-ups, flies, andchest press.Dumbbellweights,weighted bar,kettlebells, orresistance bandbehind the backNoneSubstitute for push-ups and flies;keep head on the ground throughoutexercise.Band, dumbbellChest & bicepstretch, modified weights, weightedbar, kettlebellschest stretch5SAFETY MODIFICATION FORPG/POSTPARTUMUse as modification option for pronerow for after 20 weeks and cesareans.Use as modification option for pronerow for after 20 weeks and cesareans.Use as modification option for pronerow for after 20 weeks and cesareans.None.None.

MSEEXERCISEInner andouter rotatorcuffBODYSEGMENTRotator cuffmuscle inshoulderFront & lateralarm raisesHipextension onhands andkneesPelvic tiltShoulders(Deltoids)Buttocksand hipsSquatsLegsAll exercisegroupsLeg curlsLegsKegelsPelvic floormusclesAll exercisegroupsAll exercisegroupsButtocksand hipsWHO CANDO THIS?All exercisegroupsAll exercisegroups; after28 weeks isstandingAll exercisegroupsMATCHINGSTRETCHArm andshoulderstretchRESISTANCEOPTIONSPartners or with aband if doneindividuallyHip and backstretch, Singleleg overBand, 5 lbs or less Do not raise arms above shoulderheightdumbbell weightsNoneModify to hip extension standing after28 weeks, or after balance ischallenged by maintaining position onhands and knees.NoneMay not be performed in supineposition after 20 weeks.Hip and backstretch, Singleleg over,Hands andknees stretchQuad stretchstanding, thighstretch, hipflex or stretchHamstringstretchNoneBands, weightsBandNoneSAFETY MODIFICATION FORPG/POSTPARTUMKeep elbows tucked in at waist and donot hold breath as press against eachother’s handsReduce depth of the squat aspregnancy progresses; duringpregnancy, squats are not to gobeyond hands to mid-calf; legs may beat straddle or wide-leg stance.Increase difficulty by using a bandaround the ankle for resistance.None.PRT CONDITIONING DRILL ONE – primarily for 20 weeks and postpartum, but there are modifications for 20 weeks.MSEBODYWHO CAN DOMATCHING RESISTANCE SAFETY MODIFICATION Power JumpHips, thighs,PregnancyRecoveryNoneModify cadence to slow as needed.lower legs,diagnosis up todrillOnly jump and squat to personalback, trunk,20 weeks,comfort level. After 20 weeks, mayshouldersadvancedsquat so hands reach mid-calf andpostpartumreach up with arms overhead, but notjump.V-UpHips, thighs,PregnancyRecoveryNoneModify cadence to slow as needed.Alter height of legs so legs are raisedlower legs,diagnosis up todrillback, trunk,20 weeks, Initialto own comfort level. Do not jerk legsshoulders,and advancedand trunk when rising to V-position.armspostpartumAfter 20 weeks, modify with starting inseated position and lift legs as arecomfortable. May alternate lifting oflegs. May substitute with curl-down orc-curves for 28 weeks. Cesareansmay substitute with head lift or curl up.MountainHips, thighs,PregnancyRecoveryNoneModify cadence to slow as needed. Aspregnancy progresses step legs fromClimberlower legs,diagnosis up todrillfront to back rather than sliding,back, trunk,20 weeks, Initialalternating legs to the front. May alsoarms,and advancedstay in front leaning rest position andshoulders,postpartumchestpull knees toward elbow, alternatinglegs. After 28 weeks, option is to doknee lifts standing.6

MSEEXERCISELeg Tuck andTwistBODYSEGMENTHips, thighs,lower legs,back, trunk,shoulders,armsWHO CAN DOTHIS?Pregnancydiagnosis up to20 weeks, Initialand STANCEOPTIONSNoneSingle LegPush-upHips, thighs,lower legs,back, trunk,shoulders,chest, armsPregnancydiagnosis up to20 weeks, Initialand advancedpostpartumRecoverydrillNoneSAFETY MODIFICATION FORPG/POSTPARTUMModify cadence to slow as needed.As pregnancy progresses, reducetwist, do not pull legs in as far, and donot extend legs fully. After 20 weeksmay modify by leaving feet on the floorand only pulling legs in and extendingslightly.Modify cadence to slow as needed.Not to be performed unless can doregular push-up to standard. Maymodify with 6-point or wall pushup.PRT CONDITIONING DRILL TWO – primarily for 20 weeks and postpartum, but there are modifications for 20 weeks.MSEBODYWHO CAN DOMATCHING RESISTANCE SAFETY MODIFICATION Turn andHips, thighs,PregnancyRecoveryNoneModify lunge to reach with the handLungelower legs,diagnosis up todrillonly to the knee if pain or instabilityback, trunk,20 weeks, Initialoccurs when reach toward the ground.shoulders,and advancedModify with lunge to the side withchest, armspostpartumhands on hips.SupineHips, thighs,PregnancyRecoveryNoneModify extension of leg on counts 1Bicyclelower legs,diagnosis up todrilland 3, and reduce twisting motion asback, trunk,20 weeks, Initialpregnancy progresses; twisting ofshoulders,and advancedtrunk may cause discomfort for thosechest, armspostpartumwith a cesarean; substitute withstanding side bends or oblique curl-up.Half JacksHips, thighs,PregnancyRecoveryNoneModify jump as pregnancy progresses;lower legs,diagnosis up todrillAfter 28 weeks, may step quickly out toback, trunk,28 weeks, Initialthe side on alternating counts.shoulders,and advancedpostpartumSwimmerHips, thighs,PregnancyRecoveryNoneAs pregnancy progresses, replacewith standing hip extension; initiallower legs,diagnosis up todrillpostpartum and those with a cesareanback, trunk,20 weeks, Initialshoulders,and advancedsubstitute with modified prone row orarmspostpartum; afterstanding hip extension with addition of20 weeks haverow for upper back if abdominalstretching causes pain.substituteexercise8- countHips, thighs,PregnancyRecoveryNoneAfter 20 weeks, do modifiedpushup from 6-point stance or wallPush-uplower legs,diagnosis up todrillback, trunk,20 weeks, Initialpush up once abdomen is too largeshoulders,and advancedand touches the ground.chest, armspostpartum; after20 weeks havesubstituteexercise7

PRT CONDITIONING DRILL THREE – primarily for postpartumMSEBODYWHO CANMATCHING RESISTANCEEXERCISESEGMENTDO THIS?STRETCHOPTIONS“Y” SquatHips, thighs, PregnancyRecoveryNonelower legs,diagnosis up drillback, trunk,to 20 weeksshoulders,andarmsadvancedpostpartumSingle LegHips, thighs, PregnancyRecoveryNoneDead Liftlower legs,diagnosis up drillback, trunk,to 20 weeksandadvancedpostpartumSide to SideKnee LiftsHips, thighs,lower legs,chest, back,trunk,shouldersFront KickAlternate ToeTouchHips, thighs,lower legs,chest, back,trunk,shoulders,armsHips, thighs,lower legs,chest, back,trunk,shoulders,armsHips, thighs,lower legs,trunkTuck JumpStraddle RunForward andBackwardHalf-SquatLateralsFrog JumpsForward andBackwardHips, thighs,lower legs,chest, back,trunk,shoulders,armsHips, thighs,lower legs,chest, back,trunk,shoulders,armsPregnancydiagnosis upto 20 weeksandadvancedpostpartumPregnancydiagnosis upto 20 8SAFETY MODIFICATION FORPG/POSTPARTUMPerform to standard for 5 reps, at ownpace; reduce depth of squat as pregnancyprogresses and postpartum begin withsquat less deep and progress to lowerposition as/are able.Perform to standard for 5 reps, at ownpace; reduce forward bend and height ofback leg as pregnancy progresses andpostpartum begin with bend and leg raiseless deep and progress to higher positionas/are able. Modify with straight leg dead lift.Perform to standard for 5 reps, at ownpace; reduce height of knee and take outhop as pregnancy progresses andpostpartum begin with lower leg raise andprogress to higher position with hop as/areable.Perform to standard for 5 reps, at ownpace; reduce forward bend and height ofraised leg; as pregnancy progresses andpostpartum, begin with bend and leg raiselower and progress to higher position as/areable.Perform to standard for 5 reps, at ownpace; reduce height of jump; aspregnancy progresses and postpartumbegin with lower jump and progress tohigher position as are able; omit if jumpingis painful.Perform to standard for 5 reps, at ownpace; reduce intensity of bounding,replacing with a step as pregnancyprogresses; postpartum begin with a faststep, and progress to bounding movementas/are able.Perform to standard for 5 reps, at ownpace; reduce depth of squat and replacehop with step as pregnancy progresses;postpartum begin with fast step and lessdeep squat and progress to hop and halfsquat as/are able.Perform to standard for 5 reps, at ownpace; reduce squat depth and replace hopwith fast step as pregnancy progresses;postpartum begin with fast step and lessdeep squat and progress to hop in halfsquat position as/are able.

MSEEXERCISEAlternate ¼Turn JumpBODYSEGMENTHips, thighs,lower legs,chest, back,trunk,shoulders,armsWHO CANDO lRESISTANCEOPTIONSNoneAlternateStaggeredSquat JumpHips, thighs,lower legs,back, WHO CANDO THIS?Pregnancydiagnosis upto 20 weeksandadvancedpostpartumPregnancydiagnosis upto 20 tch,extend andflexRESISTANCEOPTIONSNoneSAFETY MODIFICATION FORPG/POSTPARTUMPerform to standard at own pace for timedsets, alternating between pushup and situp; modify timed sets to start at 15 secondsprogressing to 60 seconds; modify to 6point pushup if tire before time elapses.Abdominalstretch,extend andflexNonePerform to standard at own pace for timedsets, alternating between push-up and situp; modify timed sets to start at 15seconds progressing to 60 seconds; modifyto curl-up if tire before time elapses.PUSH-UP and SIT-UP DRILLMSEBODYEXERCISESEGMENTTimed PushHips, thighs,uplower legs,chest, back,trunk,shoulders,armsTimed Sit-upHips, thighs,lower legs,back, trunk,shoulders,armsSAFETY MODIFICATION FORPG/POSTPARTUMPerform to standard for 5 reps, at ownpace; reduce twist movement to 45-degreesand replace jump with fast step aspregnancy progresses; postpartum beginwith fast step and twist to only 45-degreesand progress to 90-degree twist and jumpas/are able.Perform to standard for 5 reps, at ownpace; reduce forward squat to not touch theground and replace forceful jump with hopand then fast step to alternate legs aspregnancy progresses; postpartum beginwith half-squat and fast step and progressto hop then jump, reaching closer to theground as/are able.CLIMBING DRILL ONE & TWO - Two Soldiers must serve as spotters, and positive control of the exercising Soldier mustbe maintained at all times. Do not progress beyond 5 repetitions.MSEBODYWHO CANMATCHING RESISTANCE SAFETY MODIFICATION FOREXERCISESEGMENTDO THIS?STRETCHOPTIONSPG/POSTPARTUMStraight armBack, trunk, PregnancyOverheadNoneAs pregnancy progresses or if had acesarean delivery, movement should bepullshoulders,diagnosis uparm pull,armsto 20 weeks,upper backreduced to individual comfort level if straightInitial andstretcharm pull cannot be completed withoutadvancedstraining. May substitute shoulder retraction.postpartumHeel hookHips, thighs, AdvancedRecoveryNoneAs pregnancy progresses or if had alower legs,postpartumdrillcesarean delivery, movement of the legschest, back,toward the bar should be reduced totrunk,individual comfort level if heel hook cannotshoulders,be completed without straining.arms9

MSEEXERCISEPull-upBODYSEGMENTBack, trunk,shoulders,armsLeg TuckHips, thighs,lower legs,chest, back,trunk,shoulders,armsChest, back,trunk,shoulders,armsAlternatingGrip Pull-upFlexed armhangBack, trunk,shoulders,armsWHO CANDO THIS?Pregnancydiagnosis upto 20 weeks,Initial ETCHOverheadarm pull,upper backstretchRESISTANCEOPTIONSNoneSAFETY MODIFICATION FORPG/POSTPARTUMAs pregnancy progresses or if had acesarean delivery, movement should bereduced to individual comfort level if pull upcannot be completed without straining.RecoverydrillNoneAs pregnancy progresses or if had acesarean delivery, movement of the kneestoward the chest should be reduced toindividual comfort level if leg tuck cannot becompleted without straining.Pregnancydiagnosis upto 20 weeks,Initial andadvancedpostpartumOverheadarm pull,upper backstretch,chest andbicepsstretchOverheadarm pull,upper backstretchNoneAs pregnancy progresses or if had acesarean delivery, movement should bereduced to individual comfort level if pull upcannot be completed without straining.NoneAs pregnancy progresses or if had acesarean delivery, movement should bereduced to individual comfort level if flexedarm hang cannot be completed withoutstraining.Pregnancydiagnosis upto 20 weeks,Initial andadvancedpostpartumSTRENGTH TRAINING CIRCUIT - perform exercises for 60 seconds at each station using kettlebells, dumbbells, orweighted bar for resistance, movement between stations incorporates either verticals, laterals left, laterals right, and a runusing modifications as required. Kettlebell and dumbbell weights will not exceed 15 lbs.MSEBODYWHO CAN DOMATCHING RESISTANCE SAFETY MODIFICATION FOREXERCISE SEGMENTTHIS?STRETCHOPTIONSPG/POSTPARTUMSumoHips, thighs, PregnancyRecoveryDumbbellAs pregnancy progresses or if had acesarean delivery, modify squat so dosquatlower legs,diagnosis up to 20 drillweights,not allow upper legs to be parallel to thechest, back, weeks, Initial andweighted bar,trunk,advancedkettlebellsground; Reduce weight used to maintainshoulders,postpartum, afterexercise performance with correctarms20 weeks modify .technique. After 20 weeks, use caution.Straight leg Hips, thighs, PregnancyRecoveryDumbbellAs pregnancy progresses or if had adead liftlower legs,diagnosis up todrillweights,cesarean delivery, reduce weight toback, trunk,20 weeks, Initialweighted bar,maintain exercise performance withshoulders,and advancedkettlebellscorrect technique, or perform withoutnd rdarmspostpartum, afterany resistance. 2 /3 trimester reduceflexion at the waist so hands do not pass20 weeks modifiedwith cautionthe knees. Keep knees slightly bent.ForwardHips, thighs, PregnancyRecoveryDumbbellAs pregnancy progresses or if had alungelower legs,diagnosis up todrillweights,cesarean delivery, reduce depth of squatchest, back, 20 weeks, Initialweighted bar,so the thigh is not parallel to the ground.trunk,and advancedkettlebellsReduce weight used to maintainshoulders,postpartum, afterexercise performance with correctarms20 weeks modifiedtechnique, or may be performed withoutwith cautionany resistance.10

MSEEXERCISE8-countstep-upBODYSEGMENTHips, thighs,lower legs,back, trunk,shoulders,armsWHO CAN DOTHIS?Pregnancydiagnosis up to20 weeks, Initialand advancedpostpartum, after20 weeks modifiedwith cautionPregnancydiagnosis up to 20weeks, Initial andadvancedpostpartumPregnancydiagnosis up to 20weeks, Initial andadvancedpostpartumPull up orstraightarm pullBack, trunk,shoulders,armsSupinechest pressChest, back,trunk,shoulders,armsBent overrowBack, trunk,shoulders,armsPregnancydiagnosis up to 20weeks, Initial andadvancedpostpartum, after20 weeks modifiedwith cautionOverheadpush pressHips, thighs,lower legs,chest, back,trunk,shoulders,armsSupinebody twistHips, thighs,lower legs,chest, back,trunk,shoulders,armsPregnancydiagnosis up to 20weeks, Initial andadvancedpostpartum, after20 weeks modifiedwith cautionPregnancydiagnosis up to 20weeks, Initial andadvancedpostpartumLeg tuckHips, thighs,lower legs,chest, er backstretch,overheadarm pullNoneUpper backstretch,overheadarm pull,chest andbicep stretchUpper backstretch,overheadarm pullDumbbellweights,weighted ed Dumbbellweights,weighted bar,kettlebellsNone11SAFETY MODIFICATION FORPG/POSTPARTUMLower height of step as pregnancyprogresses or if had a cesarean delivery.rd3 trimester may use aerobics platfor

core strength MSE Piriformis release and stretch (pregnant) Pool PT/water aerobics Abdominal/ core strength MSE Visualization Slow aerobic steps Quads and hamstrings MSE Hip stability drill (postpartum) Circuit training Quads and hamstrings MSE Meditation PRT Prep Drill But

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