diet and nuturiton

Question 1

what two categories can vitamins be split into

Answer 1

fat solubele-A,D,E,K
water soluble-C, B12, B complex
study tip: BC in alphabet

Question 2

vitamin D

Answer 2

fat soluble
can be stored
body creates vitmain D from direct sunlight

vitamin D is essental for healthy bones

aids bone devlopemnt by helping to regulate absorption of the mineral calcium

Question 3

what can a lack of vitamin D cause

Answer 3

can affect bone development and bone strength
cant train,, may get injured more easily

Question 4

charceyrtistics of water solubles

Answer 4

C, B12,B complex
cannot be stored so need daily intake of each
execessive intake howevr not beneficial for boday, thast why RDA
going over RDA mean any excess will be excreted as waste in urine

Question 5

vitamin C

Answer 5

found in fruit and veg

helps maintain a healthy immune system supporting function of cells tha protect us from bacteria

helps prevent illness so athelte can train and compete at optimum level

altho helps maintain healthy teeth, bones , gums
also helps joints maintain structural stabilty, reducing injury

Question 6

vitamin B12

Answer 6

found in red meat, dairy products and fish

imporatnt to maintain helathy nevere cells, genetic material and jelps the energy to be released from food

helps make red clood cells

means helps to trasnport oxygen
vital for aerrobic perfomance
helps release adn avaliability of energy

Question 7

vitmain B complex

Answer 7

supports the breakdwon, storage and release of energy from food

helps keep skin healthy

helps from haemoglobin

helps maintain healthy nervous system

Question 8

minerals

Answer 8

also called electolytes
electorlytes vital for conduction of electrial impulses from the nervous system

Question 9

impact of lack of minerals

Answer 9

inability to contract and relax muscles

Question 10

sodium

Answer 10

maintains water balance
found in salt
losing electroyletes in sport, can lead to msucle cramps -replensishing sodium levels helps to prevent this

Question 11

impact of too much socidum

Answer 11

affect our body baance
effecting amoount of plasma in blood
increasing blood pressure and increasing risk of stroke/heart attack

Question 12

role of calcium

Answer 12

important in muscle contraction, transmitting messages through nerves, release of hormones

vital for deve,lopnet of healthy strong teeth and bones

found in dairy products

Question 13

what does a lack of clacium mean

Answer 13

increases risk of bone damage and fractures

Question 14

iron

Answer 14

vital for development of haemoglobin in reed blood cells

found in meat

Question 15

what does lack of Hb cause

Answer 15

lack of HB-anaemia

reduces the bodys capacity to resynthesis Hb

Question 16

fibre

Answer 16

helps the digestion system to function properly by absorbing water and helping the passafe of food through teh gut

avoiding constipation

helps to maintain blood glucose levels by slowing down glucose absortpion

Question 17

water

Answer 17

used to help regulate electoylte balance body temp partcilaury while exercising

sweatig is how body maintains core temp
small ris can lead to losing sense of direaction, kegs goinf weird

Question 18

dehydration

Answer 18

to avoid increasses in core temp, we sweat when exercise

this loss of electoylte and water needs to be replensihsed

failure to replensish=dehydration
dehydration is also cause of cardiovascualr drift

psyhcological effects of lack of water=muscles no longer wanting to work or contract due to imbalances in socidum
increased HR-cardiovascular drift

Question 19

effects of dehydration on body

Answer 19

over heating-no sweat left

increasedblood viscosity

reduced reaction time

dizziness and blurred vision