妊娠時期體適能運動指導與建議

10.6162/SRR.2009.103.18

羅盛安；吳家碧

孕婦有氧運動 ； 孕婦阻力運動 ； 孕婦伸展運動 ； 孕婦運動營養

大專體育

103期（2009 / 08 / 01）

123 - 131

繁體中文

適當且正確的運動，對於妊娠期的生理與生活品質能有正面影響，且為了得更多的好處，妊娠期最好能實施有氧、阻力及伸展等不同型態運動，因此進行孕婦的體適能指導，應當確認個別體能及健康狀況程度，來設計安全有效的運動計畫與動作。妊娠期心肺運動指導建議有氧運動333；阻力運動指導建議強化維持身體姿勢的功能性肌群，實施無過度疲勞之反覆次數12-15次，1-2組；柔軟度課程則建議配合呼吸，伸展胸、背、臀、腿等影響身體姿勢的肌群；運動營養建議除攝取300卡來滿足妊娠期代謝需求外，實施運動當天可再攝入150-250卡的熱量。指導內容有超越本身經驗及教育領域，避免自行主觀判斷，須請教相關專業人士，更須了解法律刑責問題以達成雙贏、成功的運動指導。

1. Canadian Society for Exercise Physiology. (2002). Physical activity readiness medical examination for pregnancy (PARmed-X for pregnancy). Retrieved June 21, 2008, from http://www.csep.ca/communities/c574/files/hidden/pdfs/parmed -xpreg.pdf
2. 長林みどリ（2004）。孕婦有氧五小時研習課程講義（未出版）。台北市：美國有氧體適能協會台灣分會。
3. American College of Obstetricians and Gynecologist. (2005). Pregnancy weight gain guidelines are not being followed. Retrieved June 21, 2008, from http://www.acog.org/from_home/publications/press_releases/nr02-28 -05-3.cfm
4. American College of Obstetricians and Gynecologist(2002).Exercise during pregnancy and the postpartum period, ACOG committee opinion No. 267.Obstetrics and Gynecology,99,171-173.
5. American College of Sports Medicine(2006).ACSM's guidelines for exercise testing and prescription.PA:LWW.
6. Anthony, L.(2002).Pre- and post-natal fitness.CA:American Council on Exercise.
7. Avery, N. D.,Wolfe, L. A.,Amara, C. E.,Davies, G. A. L.,McGrath, M. J.(2001).Effects of human pregnancy on autonomic function above and below the ventilatory threshold.Journal of Applied Physiology,90,321-328.
8. Borg, G.(1998).Borg's Perceived Exertion Scales.Champaign, IL:Human Kinetics.
9. Bryant, C. X.,Peterson, J. A.,Grave, J. E.(2001).Muscular strength and endurance.ACSM's resource manual for guidelines for exercise testing and prescription,PA:
10. Catalano, P. M.(1994).Carbohydrate metabolism and gestational diabetes.Clinical Obstetrics and Gynecology,37,25-38.
11. Clapp, J. F., III(1991).The changing thermal response to endurance exercise during pregnancy.American Journal of Obstetrics and Gynecology,173(3),594-599.
12. Clapp, J. F., III(1989).The effects of maternal exercise on early pregnancy outcome.American Journal of Obstetrics and Gynecology,161(6 Pt. 1),1453-1457.
13. Drake, S.(2003).Exercise training to prevent excess weight gain during pregnancy.ACSM's Certified News,13(1),1-3.
14. Duvekot, J. J.,Cheriex, E. C.,Pieters, F. A.,Menheere, P. P.,Peters, L. H.(1993).Early pregnancy changes in hemodynamics and volume homeostasis are consecutive events triggered by a primary fall in systemic vascular tone.American Journal of Obstetrics and Gynecology,169,1382-1392.
15. Kulpa, P. J.,White, B. M.,Visscher, R.(1987).Aerobic exercise in pregnancy.American Journal of Obstetrics and Gynecology,156,1395-1403.
16. Longo, L. D.(1983).Maternal blood volume and cardiac output during pregnancy: A hypothesis of endocrinologic control.American Journal of Physiology,245,R720-R729.
17. Pivarnik, J. M.,Chambliss, H. O.,Clapp, J. F.,Dugan, S. A.,Hatch, M. C.,Lovelady, C. A.,Mottola, M. F.,Williams, M. A.(2006).Impact of physical activity during pregnancy and postpartum on chronic disease risk.Medicine and Science in Sports and Exercise,38(5),989-1005.
18. Pivarnik, J. M.,Mauer, M. B.,Ayers, N. A.(1994).Effect of chronic exercise on blood volume expansion and hematologic indicies during pregnancy.Obstetrics and Gynecology,83,265-269.
19. Pivarnik, J. M.,Stein, A. D.,Rivera, J. W.(2002).Effects of pregnancy on heart rate/oxygen consumption calibration curves.Medicine and Science in Sports and Exercise,34,750-755.
20. Pleet, H.,Graham, J. M.,Smith, D. W.(1981).Central nervous system and facial defects associated with maternal hyperthermia at 4-15 weeks gestation.Pediatrics,67,785-789.
21. Ratigan, T. R.(1983).Anatomic and physiologic changes of pregnancy: Anesthetic considerations.Journal of American Association of Nurse Anesthetists,51,38-42.
22. Ritchie, J. R.(2003).Orthopedic considerations during pregnancy.Clinical Obstetrics and Gynecology,46(2),456-466.
23. Rooney, B. L.,Schauberger, C. W.(2002).Excess pregnancy weight gain and long-term obesity: One decade later.Obstetrics and Gynecology,100,245-252.
24. Scharmm, W. F.,Stockbauer, J. W.,Hoffman, H. J.(1996).Exercise, employment, other daily activities, and adverse pregnancy outcomes.American Journal of Epidemiology,143,211-218.
25. Skinner, J. S.(2005).Exercise testing and exercise prescription for special cases: Theoretical basis and clinical application: Pregnancy.Baltimore, MD:Lippincott, Williams, and Wilkins.
26. Soultanakis, H. N.,Artal, R.,Wisell, R. A.(1996).Prolonged exercise in pregnancy: Glucose homeostasis, ventilatory and cardiovascular response.Seminars in Perinatology,20,315-327.
27. Templeton, A.,Kelman, G. R.(1976).Maternal blood gases (PA O2-Pa O2), physiological shunt and VD/VT in normal pregnancy.British Journal of Anaesthesia,48,1001-1004.
28. Wolfe, L. A.,Brenner, I. K. M.,Mottola, M. F.(1993).Aerobic exercise in pregnancy: An update.Canadian Journal of Applied Physiology,18,119-147.
29. Wolfe, L. A.,Preston, R. J.,Burggraf, G. W.,McGrath, M. J.(1999).Effects of pregnancy and chronic exercise on maternal cardiac structure and function.Canadian Journal of Physiology and Pharmacology,77,909-917.
30. 張永生、黃禮偉、江千代、林妙卿、邵文逸(2002)。孕產婦體重管理之效果。北市醫學雜誌，3(4)，373-384。
31. 陳彰惠、林淑玟、楊秋鈴、方郁文、楊慶華、高碧琴、周培萱、李小璐、祁安美、孫惠玲、王淑芳、傳雅麟、陳怡靜、陳韻如、魏琦芳(2005)。實用產科護理學。台中市:華格那圖書。