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Lesson 4- Minerals and Water Mark Scheme

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Minerals are essential for the body as they carry oxygen and allow muscle contraction to occur, which is why a football player must include minerals in their diet plan to reduce chances of unwanted injuries and bad health conditions. A football player requires a lot of energy to perform in a training session or match, which having a lack of minerals will impact energy levels which will likely hinder the player’s performance. Some minerals that the football player should include on its diet are calcium (macro) because it helps to strengthen bones and muscles (dairy products or eggs) which is very useful to prevent injuries, iron (trace) because it helps with protein and enzymes in the body (steak, fish), and Sodium (macro) because it helps as an electrolyte (salt) which is good for a football player as nerve impulses are often used. Taking in account these minerals and the type of minerals they are macro (large amounts) or trace (small amounts) will enhance performance of the football player. However, water is one of the most important nutrients the body needs, especially for a football player since it provides energy for the game of 90 minutes and it also cooldown the body temperature, which is important to avoid injuries, overheating, and unhealthy conditions. The player must maintain hydrated during the football match since it is a high intensity sport meaning that a lot of energy and effort is required, which will dehydrate the player and dehydration may cause the player to loose consciousness, headaches, energy drops, and even faint. That is why remaining hydrated during a football match is extremely important. Minerals and water are crucial for a football player to maintain a good health and a good performance overall.

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This is important because a lack of vitamins and minerals impact energy levels, recovery, inflammation, bone strength, and muscle contraction. Deficiencies in minerals such as potassium, magnesium, and calcium can cause cramping and muscle spasms. Whether it's incredibly cold or scorching hot, staying hydrated before, during and after your football match is key. Although water does not provide a source of calories, adequate hydration is at least as important to good athletic performance as the food you eat and is essential for efficient training.

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Is important for Footballers to have a balanced diet, which also consists of all the required minerals. Different minerals have different functions in the human body. Minerals such as calcium maintains the bones strong. Sodium controls the blood pressure. Iron helps with the transfer of oxygen in our blood. Being hydrated is also very important since up to 60% of our body is made up of water.

For a football player having these minerals in his diet is very important, and can affect his performance if he doesn’t consume them. Calcium which helps with making the bones stronger can be found in milk, cheese etc. This is important since it if the performer gets tackled and doesn’t consume enough calcium, he might get injured easier from footballers that do so it helps with preventing injuries. Sodium performs critical roles in the body, such as maintaining a balance of fluids, another function is that it maintains extracellular blood volume hence why is so important for professional athletes to consume this mineral in their diet., Sodium can be found in beans. Iron is also very important for an athlete’s diet and is essential for the transport of oxygen from the lungs to the rest of the body this prevents to feel fatigued throughout the game and help them perform the game. Another factor that a footballer should make sure that he consists in his diet to be able to perform a 90-minute game is to stay hydrated.  When performing a 90-minute game the body temperature of the footballer will rise and in response the body sweats to cool the temperature of the body down. By staying hydrated replaces the water that was lost through sweating and helps to prevent cramps, heat exhaustion etc.

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An athlete would require nutrients in his diet as these are the building blocks of a healthy lifestyle, having a balanced diet filled with good nutrients and water. Nutrients are essential because they have properties that allow the athlete to gain energy and aid in the recovery of our muscles, for example, a football player needs large amounts of energy to play for an extensive period of time, energy can be gained from carbohydrates. Carbohydrates are nutrients rich in sugars and starches, and can be found in fruits and sports drinks for sugars and for starches the athlete can eat rice or pastas before the game as this is a source of energy that will last for a longer period of time. In addition to that he must recover after the long match, this can be achieved by eating a healthy amount of proteins as this nutrient can help and increase the recovery rate for the athlete’s muscles, proteins can be found in meats, dairy and legumes.                         The athlete must also keep his body hydrated, if his body isn’t maintained and hydrated, this will lead to hinderance in his performance as he will loose large amounts of water quickly through sweating, especially after playing for over an hour. If the athlete fails to keep up with his water out-take and doesn’t replace it, this will directly lead to dehydration, if the athlete reaches a point of dehydration he might be unable to play for the rest of the match as he can experience headaches and reaction times will be slower, this is crucial in the football playing field as you need to be reactive and responsive. To maintain his water levels at a healthy state, the athlete can prepare before playing the game by drinking water with added electrolytes so the water is retained more in his body as just plain water isn’t as efficient, throughout the game the player can take quick breaks when deemed necessary, or when he feels his performance is dropping, possibly having sweet water can also be a huge help as this gives him both hydration and energy.

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An athlete would require nutrients in his diet as these are the building blocks of a healthy lifestyle, having a balanced diet filled with good nutrients and water. Nutrients are essential because they have properties that allow the athlete to gain energy and aid in the recovery of our muscles, for example, a football player needs large amounts of energy to play for an extensive period of time, energy can be gained from carbohydrates. Carbohydrates are nutrients rich in sugars and starches, and can be found in fruits and sports drinks for sugars and for starches the athlete can eat rice or pastas before the game as this is a source of energy that will last for a longer period of time. In addition to that he must recover after the long match, this can be achieved by eating a healthy amount of proteins as this nutrient can help and increase the recovery rate for the athlete’s muscles, proteins can be found in meats, dairy and legumes.                         The athlete must also keep his body hydrated, if his body isn’t maintained and hydrated, this will lead to hinderance in his performance as he will loose large amounts of water quickly through sweating, especially after playing for over an hour. If the athlete fails to keep up with his water out-take and doesn’t replace it, this will directly lead to dehydration, if the athlete reaches a point of dehydration he might be unable to play for the rest of the match as he can experience headaches and reaction times will be slower, this is crucial in the football playing field as you need to be reactive and responsive. To maintain his water levels at a healthy state, the athlete can prepare before playing the game by drinking water with added electrolytes so the water is retained more in his body as just plain water isn’t as efficient, throughout the game the player can take quick breaks when deemed necessary, or when he feels his performance is dropping, possibly having sweet water can also be a huge help as this gives him both hydration and energy.

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A football player requires minerals because it facilitates transmission of nerve impulses, oxygen transport. muscle contraction  and several other reasons.

Such as calcium is good for the player’s bone, to maintain their bone strong and to avoid the player from injuries throughout the match, you can find calcium in foods such as dairy, (milk and yogurt).

iron is useful to form haemoglobin, which will allow the transport of oxygen to occur and without oxygen the player won’t have a good stamina, and won’t be able to last long in the matches, making their muscles fatigue and sore quicker of the lack of oxygen. Oxygen improves stamina levels.

The football player will also need to maintain himself hydrated throughout the match otherwise he will be very tired causing muscle fatigue and sometimes even headache due to dehydration because his body is losing more fluid than it is taking in, and it’ll also make his body temperature rise up and he will therefore have a poor performance and a poor decision making.

The performer should always drink water in their breaks to maintain their energy levels up and for a better stamina during the match, so he is able to run for longer and have a good performance.

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Minerals are vital for enhanced performance of the player’s body ability, there are 2 type of minerals; macro (which are used in large quantities) and trace (which are used in small quantities) 3 of these minerals are; Iron, it is a trace mineral. Sodium is a macro mineral, Calcium, it is a macro mineral
 For an athlete, calcium is extremely important to maintain strong bones, and to improve muscle contraction, nerve transmission. He can find calcium in milk, broccoli, eggs, in order for these to be effective they have to be eaten in big quantities. Sodium is a vital electrolyte, that ensures the footballer remains hydrated and rehydrates effectively, it also helps with nerve transmission and muscle contraction. Sodium can be found in table salt and some water contain sodium too. Iron is crucial for the making a protein in the red blood cells that increase the amount of hemoglobin in the blood, which means more oxygen will be transported around the body. Iron can be found in red meats, spinach and some nuts. Low Iron levels cause dizziness, tiredness, fatigue, and general weakness. The best way to make sure an athlete is getting all their minerals is to intake many rich in minerals food, and a wide range, between fish, nuts, meat, and vegetables. As an athlete has higher demands on their bodies they will need to ingest higher amount of mineral rich foods, to promote recovery and fuel performance. 
Football is a high stamina and physical demand, good hydration will reduce the risk of injuries and will help maintain fitness levels after a match. During matches and training, a lot of water is lost through sweat, so if you do not hydrate you will become dehydrated, if you are dehydrated you will not perform at your best level. Water keeps your muscles from getting fatigued and cramped. Water also removes toxins from the body. 

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Water is a vital part of cell reactions in the body and the transport of minerals and vitamins. Fish have likes of vitamins so a football player should have fish before a game in order to replenish the minerals he is about to use up in the game. Minerals are a part of enzymes which catalyse reactions. Cell respiration is catalyzed therefore mineral help the transfer of oxygen by making it quicker therefore more efficient. As the game goes on its important for the player to stay hydrated to avoid dehydration.  Dehydration affects the brain and muscle and an athlete needs to be at the top of their game on match day.

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Really good answer and showed a lot of knowledge and understanding, answered the question properly.

AO1- for saying what each mineral is and what it does.
AO1- said that our body is 60% made of water

AO2- linked it to football and said it will affect
their performance if their diet doesn’t contain
minerals
AO2- said that the player might get injured if there’s not enough of calcium for their bones

You also mentioned iron transports oxygen but could have mentioned haemoglobin.

challenge question- what happens if the football player had too much water intake and too much sodium intake?

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www: very good knowledge, very precise and informative
EBI: write the benefits of iron in the body in relation to sports to get those 2 more marks.
challenge: what is will happen if the athlete has low iron blood levels? will his performance be affected?

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S- showed basic understanding of the importance of minerals in the athlete's body and listed some problems that can show up when not having a balance of minerals.
C- link it to the sport that is mentioned in the question.
Q- What limitations show up when an athlete fails to stay hydrated in the playing field? how can they be avoided?

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Alejandro’s answer is a very good answer , very detailed and very good explanation about why hydration is important for a football player

8/8

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Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat an example of calcium would be bread. Sodium is found naturally in foods, but a lot of it is added during processing and preparation. Many foods that do not taste salty may still be high in sodium. Large amounts of sodium can be hidden in canned, processed and convenience foods. Iron is a mineral that the body needs for growth and development. Your body uses iron to make haemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles.

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3/8

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Mark's have only been awarded for A01 because there is no link between football and minerals. You should mention as to why calcium water iron and sodium are important to a footballer. Question challenge. How does sodium and calcium help a footballer in a 90min game

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6-7/8

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Really good answer you included detailed information about minerals and the effects

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6/8
strength- Really good and detailed answer, you gave the functions of the minerals.
EBI- next time try to link it more to the sport that the question asks.
challenge- Not including water, how can an athlete make sure he is staying hydrated throughout the game, and what are the benefits and the weaknesses.

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Very good knowledge, wrote similar sentences to the mark scheme which is good. Good application in most of your answer, just add "stronger bones will reduce chances of injuries" as part of the benefit of calcium and try to apply the disadvantages of having low iron in the body to the athletes performance. And apply more in the water part (It is important bla bla)
C: What are the consequences of having low sodium and iron in the body of a weightlifter?

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what does calcium and iron do in the body ?

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To gain extra marks include more detailed information on certain minerals.

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if the footballer had too much water while his breaks he might experience nausea and vomiting. Having excess sodium can increase blood pressure because it holds extra fluids in the body, this might lead to a kidney disease.

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Electrolytes are minerals sodium, potassium, calcium, magnesium, and chloride which send messages to nerves and muscles throughout the body, and are involved with muscle contraction and relaxation during exercise, so that an imbalance can impact the actual contraction of the muscle itself.

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What types of food would a football player would include in their diet

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Either then football give an example of sports diets that require nutrients

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Having low iron levels in the body will negatively affect the performance of the athlete because it will allow fatigue to hit quicker, and because of the lack of iron, there is a lack of energy leading to tiredness quicker than usual. And another negative impact is that the athlete may suffer from faints because of the lack of iron (it helps to carry oxygen to the body) which affects performance because of the intensity of football.

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Not including water, the athlete can maintain hydrated during games with energy drinks, fruit juices that will also provide energy due to its simple carbs for a quick boots during the game, and because they are liquid it will hydrate the athlete so those are the benefits and it’ll make the player play better and be able to make quicker decision making throughout the match and make the player play way better.
Or also by taking fruits such as strawberries which contains 90% of water.
But the weakness is that because those are sugary fruits it can make them more thirsty.

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as sodium is needed for muscle contraction, in a sport such as weightlifter, strong muscle contraction is needed in order to raise heavier weights or achieve the desired weight. if the athlete has low sodium levels, then his muscle contractions will be weaker and his performance will decrease. if the athlete has low iron blood levels, his recovery time will be increased, and will take longer to recover after a competition or training. it can also cause anemia which causes dizziness, headaches and fatigue, this can interfere with the athletes motivation to perform and the ability to train at a high level.

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Question- a footballer would want to implement healthy, slowly digestible carbs in their diet as they will give him energy for long periods of time and this will be useful when playing the lengthy matches.
Challenge- All sports and all

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Calcium is responsible for muscle contractions.  The blood is punped by the heart which is a muscle. When playing football (high intensity sport) lots of muscles are contracting, and they require more oxygen. The heart then pumps blood at a higher rate thanks to calcium in order to meet the demand of oxygen requiring by repairing cell tissue. Iron is part of the r group in haemoglobin. Haemoglobin is a protein that transports oxygenated blood to repairing cells. Since more oxygen is needed a high intake of iron before the match would be needed to ensure there is enough haemoglobin to transport the oxygen. More oxygen is needed when playing football. A footballer needs to have string bones to avoid injuries or decrease the learn of severity of injuries.