The purpose of this master's thesis is to present the importance of physical activity in pregnancy, as well as the characteristics of pregnant women's physical activity in relation to their participation in sports before pregnancy, to theoretically and practically present the importance of safe exercise, and to provide many useful tips and ideas on how to organize exercise in a professional, varied, and interesting manner. The first part addresses the changes that occur in the female body during pregnancy. We are talking about hormonal and digestive changes, changes in the cardiovascular, respiratory and musculoskeletal systems, as well as psychological and emotional changes. Then, all of the common discomforts and problems that a pregnant woman may experience are described, including fatigue, sleep disorders, gastrointestinal issues, vomiting and nausea, musculoskeletal pain, and diastasis recti. The following section discusses the advantages of physical activity during pregnancy, as well as important adaptations and safety precautions for physically active pregnant women. At the end of the introductory section, we looked at the importance of proper nutrition during pregnancy, which, like physical activity, contributes to a healthy pregnancy and postpartum period. Pregnant women's dietary peculiarities are defined, such as changes in macro and micronutrient intake, energy needs, harmful substance consumption, food safety, and the specifics of the diet of physically active pregnant women. The second part includes a practical demonstration of safe exercise, in which exercise aids are described in detail and a series of exercises that a pregnant woman can perform with specific equipment or her body weight. This section also includes concrete examples of exercise units that a pregnant woman can use to assist herself in developing a workout program.
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