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Aussie Maths & Science Teachers: Save your time with SmarterEd

HMS, BM 2014 HSC 16 MC

Which of the following will occur when an endurance athlete competes in an event lasting two and a half hours?

  1. The metabolism of fat will decrease.
  2. Fat will be the only fuel source metabolised.
  3. The metabolism of protein will remain constant during the event.
  4. The metabolism of glycogen will decrease towards the end of the event.
Show Answers Only

\(D\)

Show Worked Solution
  • D is correct: Glycogen stores deplete during prolonged exercise reducing glycogen metabolism.

Other Options:

  • A is incorrect: Fat metabolism increases as glycogen stores become depleted.
  • B is incorrect: Multiple fuel sources are used not fat exclusively.
  • C is incorrect: Protein metabolism increases towards end of prolonged exercise.

HMS, BM 2019 HSC 22

Justify whether carbohydrate loading could improve performance for an athlete competing in a 100-metre running race.   (4 marks)

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Position Statement

  • Carbohydrate loading would not improve 100-metre sprint performance.

Primary Evidence

  • 100-metre races use the ATP-PCr system, which relies on creatine phosphate, not carbohydrates.
  • This system provides energy for activities lasting 10-15 seconds without requiring glycogen.
  • The race intensity and duration mean carbohydrate stores remain unused.

Secondary Evidence

  • Carbohydrate loading benefits endurance events exceeding 90 minutes where glycogen depletion occurs.
  • Sprint events do not deplete muscle glycogen stores, making carbohydrate loading irrelevant for performance enhancement.

Reinforcement

  • Evidence confirms carbohydrate loading offers no benefit since sprinting operates independently of carbohydrate metabolism.

Show Worked Solution

Position Statement

  • Carbohydrate loading would not improve 100-metre sprint performance.

Primary Evidence

  • 100-metre races use the ATP-PCr system, which relies on creatine phosphate, not carbohydrates.
  • This system provides energy for activities lasting 10-15 seconds without requiring glycogen.
  • The race intensity and duration mean carbohydrate stores remain unused.

Secondary Evidence

  • Carbohydrate loading benefits endurance events exceeding 90 minutes where glycogen depletion occurs.
  • Sprint events do not deplete muscle glycogen stores, making carbohydrate loading irrelevant for performance enhancement.

Reinforcement

  • Evidence confirms carbohydrate loading offers no benefit since sprinting operates independently of carbohydrate metabolism.

♦♦ Mean mark 51%.

HMS, BM EQ-Bank 905

Explain how proteins contribute to movement efficiency and recovery after intense resistance training.   (4 marks)

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Sample Answer

  • Proteins provide essential amino acids for muscle repair because resistance training causes small tears in muscle fibres.
  • These amino acids enable rebuilding of damaged muscle tissue, resulting in stronger and larger muscles for improved movement.
  • Consuming protein within 1-2 hours post-workout maximises recovery because muscles are most receptive to nutrients during this window.
  • Therefore, adequate protein intake leads to faster recovery between sessions and allows progressive strength gains for enhanced movement efficiency.

Show Worked Solution

Sample Answer

  • Proteins provide essential amino acids for muscle repair because resistance training causes small tears in muscle fibres.
  • These amino acids enable rebuilding of damaged muscle tissue, resulting in stronger and larger muscles for improved movement.
  • Consuming protein within 1-2 hours post-workout maximises recovery because muscles are most receptive to nutrients during this window.
  • Therefore, adequate protein intake leads to faster recovery between sessions and allows progressive strength gains for enhanced movement efficiency.

HMS, BM EQ-Bank 904

Describe the role of carbohydrates in supporting the energy requirements of an endurance athlete.   (3 marks)

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Sample Answer

  • Carbohydrates are stored as glycogen in the muscles and liver. They provide the primary energy source for endurance exercise lasting beyond 90 minutes.
  • Complex carbohydrates provide a sustained release of glucose into the bloodstream. This maintains blood glucose levels for consistent energy during prolonged physical activity.
  • Carbohydrate loading before an endurance event maximises glycogen stores. This extends the time before depletion occurs, delaying fatigue and maintaining performance.
Show Worked Solution

Sample Answer

  • Carbohydrates are stored as glycogen in the muscles and liver. They provide the primary energy source for endurance exercise lasting beyond 90 minutes.
  • Complex carbohydrates provide a sustained release of glucose into the bloodstream. This maintains blood glucose levels for consistent energy during prolonged physical activity.
  • Carbohydrate loading before an endurance event maximises glycogen stores. This extends the time before depletion occurs, delaying fatigue and maintaining performance.

HMS, BM EQ-Bank 791

Explain the macronutrient and micronutrient requirements for active people, and how these nutrients support energy system function during exercise.   (6 marks)

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Sample Answer

  • Active people require higher carbohydrate intake than inactive people because carbohydrates provide the most versatile fuel for both energy systems.
  • This enables quick energy production without oxygen for anaerobic activities and allows sustained energy with oxygen for aerobic exercise.
  • Protein requirements increase for active people due to muscle damage from exercise. This leads to the need for amino acids to repair and rebuild muscle tissue.
  • Fats provide concentrated energy at low intensities. Therefore, they become important fuel sources during prolonged aerobic exercise when glycogen stores deplete.
  • B vitamins are essential because they act as catalysts helping convert carbohydrates to energy. This supports continuous ATP production during exercise.
  • Iron requirements increase as active people need more oxygen transport. This occurs because iron forms haemoglobin which carries oxygen to working muscles for aerobic energy production.
  • Consequently, adequate intake of all these nutrients enables efficient energy system function, with each nutrient playing specific roles in fuel provision, oxygen transport, or recovery.
Show Worked Solution

Sample Answer

  • Active people require higher carbohydrate intake than inactive people because carbohydrates provide the most versatile fuel for both energy systems.
  • This enables quick energy production without oxygen for anaerobic activities and allows sustained energy with oxygen for aerobic exercise.
  • Protein requirements increase for active people due to muscle damage from exercise. This leads to the need for amino acids to repair and rebuild muscle tissue.
  • Fats provide concentrated energy at low intensities. Therefore, they become important fuel sources during prolonged aerobic exercise when glycogen stores deplete.
  • B vitamins are essential because they act as catalysts helping convert carbohydrates to energy. This supports continuous ATP production during exercise.
  • Iron requirements increase as active people need more oxygen transport. This occurs because iron forms haemoglobin which carries oxygen to working muscles for aerobic energy production.
  • Consequently, adequate intake of all these nutrients enables efficient energy system function, with each nutrient playing specific roles in fuel provision, oxygen transport, or recovery.

HMS, BM EQ-Bank 790 MC

An athlete is preparing nutritionally for their upcoming competition schedule. Which nutritional strategy would be MOST appropriate for an athlete participating in predominantly anaerobic activities compared to predominantly aerobic activities?

  1. Higher protein intake for anaerobic activities; higher carbohydrate intake for aerobic activities
  2. Higher fat intake for anaerobic activities; higher protein intake for aerobic activities
  3. Higher carbohydrate intake for anaerobic activities; higher fat intake for aerobic activities
  4. Similar macronutrient proportions for both, but timing differs based on activity type
Show Answers Only

\(A\)

Show Worked Solution
  • A is correct: Anaerobic activities need more protein for muscle repair; aerobic activities need more carbohydrates for sustained energy.

Other Options:

  • B is incorrect: Fat is not primary fuel for aerobic activities.
  • C is incorrect: Aerobic activities require more carbohydrates than anaerobic.
  • D is incorrect: Macronutrient proportions do differ based on energy system demands.

HMS, BM EQ-Bank 223

Critically analyse the effectiveness of carbohydrate loading for different types of athletic events.   (8 marks)

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Sample Answer

Overview Statement:

Carbohydrate loading effectiveness varies significantly with event duration, showing a clear relationship between time demands and glycogen requirements.

Endurance Events (Extended Duration):

  • Carbohydrate loading proves essential for events exceeding ninety minutes because glycogen depletion becomes the primary performance limiter.
  • The loading process maximises muscle glycogen stores through increased intake while tapering training, which directly addresses the aerobic system’s heavy reliance on this fuel.
  • This relationship demonstrates that loading effectiveness increases with event duration, as longer events depend more heavily on maximised glycogen availability.
  • Therefore, marathon and triathlon performances benefit substantially from proper loading protocols.

Shorter Duration Events:

  • Events under ninety minutes show minimal benefit from loading because normal glycogen stores adequately support these activities.
  • Regular daily carbohydrate intake provides sufficient fuel without special protocols, as glycogen depletion rarely occurs during shorter efforts.
  • This reveals that loading becomes unnecessary when event duration doesn’t threaten glycogen availability.

Ultra-Endurance Events:

  • Ultra-events require loading but also demand additional strategies because even maximised stores deplete during extreme duration activities.
  • The relationship shows that loading provides only initial preparation, while continuous carbohydrate consumption during events becomes equally critical.
  • This indicates that loading effectiveness has limits for events where duration exceeds glycogen storage capacity.

Implications:

  • This analysis reveals that carbohydrate loading effectiveness directly correlates with event duration and energy system demands.
  • Athletes must match loading strategies to their specific event rather than applying universal protocols.

Show Worked Solution

Sample Answer

Overview Statement:

Carbohydrate loading effectiveness varies significantly with event duration, showing a clear relationship between time demands and glycogen requirements.

Endurance Events (Extended Duration):

  • Carbohydrate loading proves essential for events exceeding ninety minutes because glycogen depletion becomes the primary performance limiter.
  • The loading process maximises muscle glycogen stores through increased intake while tapering training, which directly addresses the aerobic system’s heavy reliance on this fuel.
  • This relationship demonstrates that loading effectiveness increases with event duration, as longer events depend more heavily on maximised glycogen availability.
  • Therefore, marathon and triathlon performances benefit substantially from proper loading protocols.

Shorter Duration Events:

  • Events under ninety minutes show minimal benefit from loading because normal glycogen stores adequately support these activities.
  • Regular daily carbohydrate intake provides sufficient fuel without special protocols, as glycogen depletion rarely occurs during shorter efforts.
  • This reveals that loading becomes unnecessary when event duration doesn’t threaten glycogen availability.

Ultra-Endurance Events:

  • Ultra-events require loading but also demand additional strategies because even maximised stores deplete during extreme duration activities.
  • The relationship shows that loading provides only initial preparation, while continuous carbohydrate consumption during events becomes equally critical.
  • This indicates that loading effectiveness has limits for events where duration exceeds glycogen storage capacity.

Implications:

  • This analysis reveals that carbohydrate loading effectiveness directly correlates with event duration and energy system demands.
  • Athletes must match loading strategies to their specific event rather than applying universal protocols.

HMS, BM EQ-Bank 222

Explain nutritional strategies for a team sport involving both energy systems.   (6 marks)

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Sample Answer

  • Football requires high daily carbohydrate intake because players alternate between aerobic jogging and anaerobic sprinting throughout matches.
  • Consuming low GI foods several hours pre-game provides sustained energy for continuous movement, while high GI options at half-time restore glucose for explosive efforts.
  • This dual approach works because different phases of football demand different energy release rates, therefore strategic timing supports both systems.
  • Post-game protein intake addresses muscle damage from repeated sprints and tackles, enabling faster recovery for subsequent training or matches.
  • Carbohydrate consumption after football matches replenishes glycogen stores which become depleted from both sustained running and explosive movements.
  • Regular hydration with electrolytes maintains performance because dehydration impairs both oxygen transport for aerobic work and power output for anaerobic efforts.
  • These combined strategies ensure football players maintain intensity throughout matches by providing appropriate fuel for alternating between jogging, sprinting, jumping and quick direction changes.
  • Consequently, comprehensive nutrition planning enables footballers to meet the demanding requirements of using both energy systems repeatedly during competition.

Show Worked Solution

Sample Answer

  • Football requires high daily carbohydrate intake because players alternate between aerobic jogging and anaerobic sprinting throughout matches.
  • Consuming low GI foods several hours pre-game provides sustained energy for continuous movement, while high GI options at half-time restore glucose for explosive efforts.
  • This dual approach works because different phases of football demand different energy release rates, therefore strategic timing supports both systems.
  • Post-game protein intake addresses muscle damage from repeated sprints and tackles, enabling faster recovery for subsequent training or matches.
  • Carbohydrate consumption after football matches replenishes glycogen stores which become depleted from both sustained running and explosive movements.
  • Regular hydration with electrolytes maintains performance because dehydration impairs both oxygen transport for aerobic work and power output for anaerobic efforts.
  • These combined strategies ensure football players maintain intensity throughout matches by providing appropriate fuel for alternating between jogging, sprinting, jumping and quick direction changes.
  • Consequently, comprehensive nutrition planning enables footballers to meet the demanding requirements of using both energy systems repeatedly during competition.

HMS, BM EQ-Bank 221

Compare the role of carbohydrate intake in different sporting activities.   (5 marks)

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Sample Answer

Similarities:

All sporting activities require:

  • Carbohydrate intake as the primary fuel source for movement.
  • Appropriate timing of consumption for optimal performance.
  • Post-exercise carbohydrate intake for recovery.
  • Adjustment of intake based on training intensity and duration.

Differences:

  • Endurance sports require significantly higher daily carbohydrate intake while power sports need moderate amounts.
  • Aerobic activities benefit from low glycaemic index carbohydrates for sustained energy whereas anaerobic sports use high GI for rapid glucose availability.
  • Marathon runners need carbohydrate loading protocols before events while sprinters require only normal intake.
  • Endurance athletes consume carbohydrates during prolonged events whereas power athletes only need pre-event fuelling.
  • Recovery demands differ with endurance athletes requiring more frequent glycogen replenishment than power athletes due to greater depletion.

Sport-Specific Application:

  • The role of carbohydrates fundamentally differs based on energy system demands. Aerobic sports require sustained availability while anaerobic sports need immediate accessibility.

Show Worked Solution

Sample Answer

Similarities:

All sporting activities require:

  • Carbohydrate intake as the primary fuel source for movement.
  • Appropriate timing of consumption for optimal performance.
  • Post-exercise carbohydrate intake for recovery.
  • Adjustment of intake based on training intensity and duration.

Differences:

  • Endurance sports require significantly higher daily carbohydrate intake while power sports need moderate amounts.
  • Aerobic activities benefit from low glycaemic index carbohydrates for sustained energy whereas anaerobic sports use high GI for rapid glucose availability.
  • Marathon runners need carbohydrate loading protocols before events while sprinters require only normal intake.
  • Endurance athletes consume carbohydrates during prolonged events whereas power athletes only need pre-event fuelling.
  • Recovery demands differ with endurance athletes requiring more frequent glycogen replenishment than power athletes due to greater depletion.

Sport-Specific Application:

  • The role of carbohydrates fundamentally differs based on energy system demands. Aerobic sports require sustained availability while anaerobic sports need immediate accessibility.

HMS, BM EQ-Bank 220

Explain how understanding energy system nutrition can improve athletic performance.   (5 marks)

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Sample Answer

  • Understanding that carbohydrates fuel both energy systems enables athletes to consume appropriate amounts for their sport. This leads to optimised fuel availability during performance.
  • Knowing endurance activities require more carbohydrates allows athletes to increase intake accordingly, which prevents early fatigue from glycogen depletion.
  • Understanding protein timing for muscle repair results in faster recovery between training sessions. This occurs because athletes consume protein when muscles are most receptive to rebuilding.
  • Knowledge of B vitamins’ role in energy production helps athletes choose foods that support their energy systems. Therefore, consuming wholegrains and legumes enhances aerobic metabolism efficiency.
  • Understanding hydration needs for different activities prevents performance decline. Because endurance athletes know their higher fluid losses, they can maintain optimal hydration throughout events.
  • Consequently, athletes who understand energy system nutrition achieve better performance through targeted fuelling, faster recovery, and sustained energy levels during both training and competition.

Show Worked Solution

Sample Answer

  • Understanding that carbohydrates fuel both energy systems enables athletes to consume appropriate amounts for their sport. This leads to optimised fuel availability during performance.
  • Knowing endurance activities require more carbohydrates allows athletes to increase intake accordingly, which prevents early fatigue from glycogen depletion.
  • Understanding protein timing for muscle repair results in faster recovery between training sessions. This occurs because athletes consume protein when muscles are most receptive to rebuilding.
  • Knowledge of B vitamins’ role in energy production helps athletes choose foods that support their energy systems. Therefore, consuming wholegrains and legumes enhances aerobic metabolism efficiency.
  • Understanding hydration needs for different activities prevents performance decline. Because endurance athletes know their higher fluid losses, they can maintain optimal hydration throughout events.
  • Consequently, athletes who understand energy system nutrition achieve better performance through targeted fuelling, faster recovery, and sustained energy levels during both training and competition.

HMS, BM EQ-Bank 219

Evaluate the importance of glycogen loading for aerobic versus anaerobic activities.   (8 marks)

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Sample Answer

Evaluation Statement:

  • Glycogen loading is highly effective for aerobic activities but ineffective for anaerobic activities.

Aerobic Activities – Fuel Requirements:

  • Strongly meets endurance fuel requirements for events exceeding 90 minutes duration.
  • Loading involves increasing carbohydrate intake over 2-4 days while tapering training.
  • This maximises muscle glycogen stores which serve as primary fuel for sustained aerobic performance.
  • Without loading, glycogen depletion occurs causing significant performance decline known as “hitting the wall”.
  • Proves highly effective as loaded athletes can maintain pace throughout extended events.

Anaerobic Activities – Energy System Demands:

  • Fails to benefit activities using immediate and short-term energy systems lasting seconds to minutes.
  • Sprint events and explosive movements rely on immediate energy stores, not glycogen.
  • Normal daily carbohydrate intake provides sufficient glycogen for brief high-intensity efforts.
  • Loading offers no advantage as these activities don’t deplete glycogen stores.

Practical Considerations:

  • Loading requires careful planning and dietary changes that may disrupt training routines.
  • Aerobic athletes find this worthwhile given substantial performance benefits.
  • Anaerobic athletes gain no measurable improvement making the process unnecessary.

Final Evaluation:

  • Glycogen loading effectiveness directly correlates with event duration and energy system demands.
  • It is an essential strategy for endurance athletes but completely unnecessary for power athletes.
  • The contrasting effectiveness demonstrates the importance of matching nutritional strategies to specific sport requirements.
Show Worked Solution

Sample Answer

Evaluation Statement:

  • Glycogen loading is highly effective for aerobic activities but ineffective for anaerobic activities.

Aerobic Activities – Fuel Requirements:

  • Strongly meets endurance fuel requirements for events exceeding 90 minutes duration.
  • Loading involves increasing carbohydrate intake over 2-4 days while tapering training.
  • This maximises muscle glycogen stores which serve as primary fuel for sustained aerobic performance.
  • Without loading, glycogen depletion occurs causing significant performance decline known as “hitting the wall”.
  • Proves highly effective as loaded athletes can maintain pace throughout extended events.

Anaerobic Activities – Energy System Demands:

  • Fails to benefit activities using immediate and short-term energy systems lasting seconds to minutes.
  • Sprint events and explosive movements rely on immediate energy stores, not glycogen.
  • Normal daily carbohydrate intake provides sufficient glycogen for brief high-intensity efforts.
  • Loading offers no advantage as these activities don’t deplete glycogen stores.

Practical Considerations:

  • Loading requires careful planning and dietary changes that may disrupt training routines.
  • Aerobic athletes find this worthwhile given substantial performance benefits.
  • Anaerobic athletes gain no measurable improvement making the process unnecessary.

Final Evaluation:

  • Glycogen loading effectiveness directly correlates with event duration and energy system demands.
  • It is an essential strategy for endurance athletes but completely unnecessary for power athletes.
  • The contrasting effectiveness demonstrates the importance of matching nutritional strategies to specific sport requirements.

HMS, BM EQ-Bank 218

Explain how vitamins function as catalysts in energy production for active people.   (4 marks)

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Sample Answer

  • Vitamins function as catalysts because they help the body use energy nutrients without containing energy themselves.
  • This catalytic action enables the body to break down carbohydrates, fats and proteins into usable energy during exercise.
  • B vitamins particularly assist converting carbohydrates to energy, which is essential for the aerobic system as carbohydrates are its main fuel source.
  • Therefore, adequate vitamin intake ensures efficient energy production by facilitating the breakdown of food fuels for active people.

Show Worked Solution

Sample Answer

  • Vitamins function as catalysts because they help the body use energy nutrients without containing energy themselves.
  • This catalytic action enables the body to break down carbohydrates, fats and proteins into usable energy during exercise.
  • B vitamins particularly assist converting carbohydrates to energy, which is essential for the aerobic system as carbohydrates are its main fuel source.
  • Therefore, adequate vitamin intake ensures efficient energy production by facilitating the breakdown of food fuels for active people.

HMS, BM EQ-Bank 217

Outline the hydration needs of sprinters versus endurance athletes.   (3 marks)

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Sample Answer

  • Endurance athletes lose 2-3 litres fluid per hour requiring electrolyte replacement during activity to prevent performance decline.
  • Sprinters lose minimal fluid through brief intense effort requiring basic pre/post hydration protocols.
  • Timing of hydration varies significantly: endurance athletes need 150-300 millilitres every 15-20 minutes during activity while sprinters focus on achieving urine color of pale straw 4 hours pre-event to ensure optimal hydration status.
Show Worked Solution

Sample Answer

  • Endurance athletes lose 2-3 litres fluid per hour requiring electrolyte replacement during activity to prevent performance decline.
  • Sprinters lose minimal fluid through brief intense effort requiring basic pre/post hydration protocols.
  • Timing of hydration varies significantly: endurance athletes need 150-300 millilitres every 15-20 minutes during activity while sprinters focus on achieving urine color of pale straw 4 hours pre-event to ensure optimal hydration status.

HMS, BM EQ-Bank 216

Explain why timing of nutrient intake differs for a weightlifter versus a marathon runner.   (3 marks)

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Sample Answer

  • Weightlifters need protein within 1-2 hours post-exercise because explosive lifting causes muscle damage requiring immediate repair.
  • Marathon runners require carbohydrate loading 2-4 days before events due to their need for maximised glycogen stores lasting 90+ minutes.
  • This difference occurs because weightlifters use the ATP-PCr system for brief efforts, whereas marathon runners rely on the aerobic system which depends on sustained glycogen availability.
Show Worked Solution

Sample Answer

  • Weightlifters need protein within 1-2 hours post-exercise because explosive lifting causes muscle damage requiring immediate repair.
  • Marathon runners require carbohydrate loading 2-4 days before events due to their need for maximised glycogen stores lasting 90+ minutes.
  • This difference occurs because weightlifters use the ATP-PCr system for brief efforts, whereas marathon runners rely on the aerobic system which depends on sustained glycogen availability.

HMS, BM EQ-Bank 215

Describe how protein requirements differ between predominantly aerobic versus anaerobic activities.  (2 marks)

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Sample Answer

  • Anaerobic activities require more protein for muscle repair due to greater muscle stress during explosive movements and power activities.
  • Aerobic activities need protein mainly for enzyme production and minor muscle repair, with protein only becoming a fuel source in extreme ultra-endurance events.
Show Worked Solution

Sample Answer

  • Anaerobic activities require more protein for muscle repair due to greater muscle stress during explosive movements and power activities.
  • Aerobic activities need protein mainly for enzyme production and minor muscle repair, with protein only becoming a fuel source in extreme ultra-endurance events.

HMS, BM EQ-Bank 214

Outline TWO differences in carbohydrate requirements between aerobic and anaerobic athletes.   (2 marks)

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Sample Answer – ANY 2 of the following

Glycaemic index carbohydrates

  • Aerobic athletes require low glycaemic index carbohydrates for sustained energy release.
  • Anaerobic athletes need high glycaemic index carbohydrates for rapid glucose availability.

Daily intake amounts

  • Endurance athletes require significantly higher daily carbohydrate intake for aerobic demands.
  • Anaerobic athletes need moderate daily amounts focused on training sessions.

Carbohydrate loading

  • Aerobic athletes benefit from carbohydrate loading before endurance events.
  • Anaerobic athletes don’t require loading as events are brief.

During-event consumption

  • Endurance athletes must consume carbohydrates during prolonged aerobic events.
  • Anaerobic athletes don’t consume carbohydrates during brief explosive efforts.

Energy system timing

  • Aerobic activities convert stored glycogen gradually over extended time.
  • Anaerobic events require immediate carbohydrate availability for explosive efforts.
Show Worked Solution

Sample Answer

Glycaemic index carbohydrates

  • Aerobic athletes require low glycaemic index carbohydrates for sustained energy release.
  • Anaerobic athletes need high glycaemic index carbohydrates for rapid glucose availability.

Daily intake amounts

  • Endurance athletes require significantly higher daily carbohydrate intake for aerobic demands.
  • Anaerobic athletes need moderate daily amounts focused on training sessions.

Carbohydrate loading

  • Aerobic athletes benefit from carbohydrate loading before endurance events.
  • Anaerobic athletes don’t require loading as events are brief.

During-event consumption

  • Endurance athletes must consume carbohydrates during prolonged aerobic events.
  • Anaerobic athletes don’t consume carbohydrates during brief explosive efforts.

Energy system timing

  • Aerobic activities convert stored glycogen gradually over extended time.
  • Anaerobic events require immediate carbohydrate availability for explosive efforts.

HMS, BM EQ-Bank 213 MC

An endurance cyclist should prioritise which nutritional strategy during a 4-hour race?

  1. High protein intake
  2. High fat consumption
  3. Protein shakes
  4. Regular carbohydrate consumption
Show Answers Only

\(D\)

Show Worked Solution
  • D is correct: Prevents glycogen depletion and maintains blood glucose during prolonged aerobic exercise.

Other Options:

  • A is incorrect: Not primary fuel source
  • B is incorrect: Too slow to metabolise
  • C is incorrect: Not immediate energy source

HMS, BM EQ-Bank 212 MC

A sprinter requires which micronutrient for optimal anaerobic energy production?

  1. Vitamin D
  2. Vitamin B
  3. Vitamin C
  4. Vitamin E
Show Answers Only

\(B\)

Show Worked Solution
  • B is correct: Essential for ATP production and energy metabolism

Other Options:

  • A is incorrect: Bone health primarily
  • C is incorrect: Immune function primarily
  • D is incorrect: Antioxidant primarily

HMS, BM EQ-Bank 211 MC

When should an athlete competing in shot put (predominantly anaerobic) consume their main pre-event meal?

  1. 30 minutes before
  2. 1 hour before
  3. 3 - 4 hours before
  4. 6 hours before
Show Answers Only

\(C\)

Show Worked Solution
  • C is correct: Allows digestion while maintaining energy stores

Other Options:

  • A is incorrect: Too close to event
  • B is incorrect: Insufficient digestion time
  • D is incorrect: Too far from event

HMS, BM EQ-Bank 210 MC

Which macronutrient is MOST important for a marathon runner compared to a power lifter?

  1. Protein
  2. Carbohydrates
  3. Fat
  4. Water
Show Answers Only

\(B\)

Show Worked Solution
  • B is correct: Marathon requires sustained glycogen stores for aerobic activity

Other Options:

  • A is incorrect: More important for anaerobic/strength
  • C is incorrect: Secondary fuel source
  • D is incorrect: Important but not a macronutrient

HMS, BM EQ-Bank 205

Evaluate the role of carbohydrate loading and glycaemic index in preparing for endurance events.    (8 marks)

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Sample Answer

Evaluation Statement:

  • Carbohydrate loading and glycaemic index selection are highly effective strategies for optimising endurance performance when used together.

Carbohydrate Loading Effectiveness:

  • Strongly meets fuel requirements by maximising glycogen storage for extended endurance events.
  • Involves tapering training while substantially increasing carbohydrate intake over several days.
  • Proves highly effective as glycogen is the primary fuel for the aerobic energy system.
  • Without loading, performance significantly declines when glycogen stores become depleted during prolonged events.
  • Athletes achieve substantially increased muscle glycogen through effective loading protocols.

Glycaemic Index Application:

  • Low GI foods effectively provide sustained energy release throughout endurance events.
  • Complex carbohydrates like porridge and wholegrain bread maintain steady energy and preserve glycogen stores during exercise.
  • Consuming low GI foods several hours pre-event maintains stable blood glucose levels.
  • High GI foods during events provide rapid glucose when immediate energy is needed.
  • Endurance athletes strategically use sports drinks and gels to prevent energy crashes.

Combined Strategy Benefits:

  • Together, these strategies ensure both maximum stored energy and continuous glucose availability.
  • Loading addresses baseline glycogen storage while GI management maintains energy throughout performance.
  • This combination specifically supports the aerobic system’s heavy reliance on carbohydrate fuel.
  • Both strategies work synergistically to extend endurance capacity.

Final Evaluation:

  • Both strategies prove highly effective when properly implemented together for endurance events.
  • Carbohydrate loading is essential for events lasting over ninety minutes.
  • Strategic GI selection optimises both preparation and performance phases equally.
  • Athletes neglecting either strategy risk significantly compromised endurance performance.

Show Worked Solution

Sample Answer

Evaluation Statement:

  • Carbohydrate loading and glycaemic index selection are highly effective strategies for optimising endurance performance when used together.

Carbohydrate Loading Effectiveness:

  • Strongly meets fuel requirements by maximising glycogen storage for extended endurance events.
  • Involves tapering training while substantially increasing carbohydrate intake over several days.
  • Proves highly effective as glycogen is the primary fuel for the aerobic energy system.
  • Without loading, performance significantly declines when glycogen stores become depleted during prolonged events.
  • Athletes achieve substantially increased muscle glycogen through effective loading protocols.

Glycaemic Index Application:

  • Low GI foods effectively provide sustained energy release throughout endurance events.
  • Complex carbohydrates like porridge and wholegrain bread maintain steady energy and preserve glycogen stores during exercise.
  • Consuming low GI foods several hours pre-event maintains stable blood glucose levels.
  • High GI foods during events provide rapid glucose when immediate energy is needed.
  • Endurance athletes strategically use sports drinks and gels to prevent energy crashes.

Combined Strategy Benefits:

  • Together, these strategies ensure both maximum stored energy and continuous glucose availability.
  • Loading addresses baseline glycogen storage while GI management maintains energy throughout performance.
  • This combination specifically supports the aerobic system’s heavy reliance on carbohydrate fuel.
  • Both strategies work synergistically to extend endurance capacity.

Final Evaluation:

  • Both strategies prove highly effective when properly implemented together for endurance events.
  • Carbohydrate loading is essential for events lasting over ninety minutes.
  • Strategic GI selection optimises both preparation and performance phases equally.
  • Athletes neglecting either strategy risk significantly compromised endurance performance.

HMS, BM EQ-Bank 204

Compare pre and post-training nutrition requirements for a triathlete.   (5 marks)

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Sample Answer

Similarities:

  • Both pre and post-training nutrition:
    • Require carbohydrate intake to support energy needs.
    • Need appropriate timing for optimal benefit.
    • Support the demands of explosive anaerobic movements.
    • Contribute to improved performance.
    • Require adequate hydration with electrolytes.

Differences:

  • Pre-training requires low glycaemic index carbohydrates for sustained energy while post-training needs protein for muscle repair.
  • Pre-training focuses on maximising energy stores whereas post-training emphasises glycogen replenishment and recovery.
  • Pre-training timing is several hours before while post-training window is within 1-2 hours.
  • Pre-training requires moderate portions to avoid discomfort while post-training can include larger intake for recovery.
  • Pre-training hydration ensures optimal starting status while post-training replaces significant fluid losses.

Specific Needs:

  • Triathletes engage in prolonged aerobic training requiring sustained energy pre-training and comprehensive recovery post-training due to extended duration.
Show Worked Solution

Sample Answer

Similarities:

  • Both pre and post-training nutrition:
    • Require carbohydrate intake to support energy needs.
    • Need appropriate timing for optimal benefit.
    • Support the demands of explosive anaerobic movements.
    • Contribute to improved performance.
    • Require adequate hydration with electrolytes.

Differences:

  • Pre-training requires low glycaemic index carbohydrates for sustained energy while post-training needs protein for muscle repair.
  • Pre-training focuses on maximising energy stores whereas post-training emphasises glycogen replenishment and recovery.
  • Pre-training timing is several hours before while post-training window is within 1-2 hours.
  • Pre-training requires moderate portions to avoid discomfort while post-training can include larger intake for recovery.
  • Pre-training hydration ensures optimal starting status while post-training replaces significant fluid losses.

Specific Needs:

  • Triathletes engage in prolonged aerobic training requiring sustained energy pre-training and comprehensive recovery post-training due to extended duration.

HMS, BM EQ-Bank 203

Compare how carbohydrates and fats contribute to energy production during a marathon.   (5 marks)

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Sample Answer

Similarities:

  • Both carbohydrates and fats
    • Fuel the aerobic energy system during the marathon.
    • Contribute to ATP production for sustained movement.
    • Are broken down through aerobic metabolism requiring oxygen.
    • Work together throughout the event with changing ratios.

Differences:

  • Carbohydrates provide immediate energy throughout the marathon while fats release energy more slowly.
  • Carbohydrates are the primary fuel at higher intensities whereas fats dominate at lower intensities.
  • Carbohydrate stores deplete after extended running while fat stores remain abundant throughout.
  • Carbohydrates provide less energy per gram while fats provide more concentrated energy.
  • Carbohydrates support varying pace changes while fats cannot meet rapid energy demands.

Key Relationship:

  • As marathon pace increases, carbohydrate usage increases while fat usage decreases.
  • After prolonged running, fat becomes increasingly important as carbohydrate stores deplete.
Show Worked Solution

Sample Answer

Similarities:

  • Both carbohydrates and fats
    • Fuel the aerobic energy system during the marathon.
    • Contribute to ATP production for sustained movement.
    • Are broken down through aerobic metabolism requiring oxygen.
    • Work together throughout the event with changing ratios.

Differences:

  • Carbohydrates provide immediate energy throughout the marathon while fats release energy more slowly.
  • Carbohydrates are the primary fuel at higher intensities whereas fats dominate at lower intensities.
  • Carbohydrate stores deplete after extended running while fat stores remain abundant throughout.
  • Carbohydrates provide less energy per gram while fats provide more concentrated energy.
  • Carbohydrates support varying pace changes while fats cannot meet rapid energy demands.

Key Relationship:

  • As marathon pace increases, carbohydrate usage increases while fat usage decreases.
  • After prolonged running, fat becomes increasingly important as carbohydrate stores deplete.

HMS, BM EQ-Bank 202

Explain why iron requirements differ between endurance athletes and recreational athletes.   (4 marks)

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Sample Answer

  • Endurance athletes have higher iron requirements because prolonged aerobic exercise demands continuous oxygen delivery to muscles.
  • Iron forms haemoglobin which transports oxygen. Therefore, endurance athletes need more iron to maintain adequate haemoglobin levels for sustained aerobic metabolism.
  • Heavy training causes iron loss through sweating and muscle damage, resulting in greater depletion than recreational athletes experience.
  • Female endurance athletes face additional losses through menstruation. This leads to even higher iron requirements to prevent fatigue and performance decline.
Show Worked Solution

Sample Answer

  • Endurance athletes have higher iron requirements because prolonged aerobic exercise demands continuous oxygen delivery to muscles.
  • Iron forms haemoglobin which transports oxygen. Therefore, endurance athletes need more iron to maintain adequate haemoglobin levels for sustained aerobic metabolism.
  • Heavy training causes iron loss through sweating and muscle damage, resulting in greater depletion than recreational athletes experience.
  • Female endurance athletes face additional losses through menstruation. This leads to even higher iron requirements to prevent fatigue and performance decline.

HMS, BM EQ-Bank 201

Outline how vitamin B complex supports energy production during endurance events.   (3 marks)

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Sample Answer

  • B vitamins assist converting carbohydrates to usable energy, which enables the aerobic energy system to function efficiently throughout endurance events.
  • Because they act as catalysts without containing energy themselves, this leads to continuous ATP production needed for sustained prolonged exercise.
  • Daily B vitamins from wholegrains and legumes therefore support efficient carbohydrate metabolism, resulting in maintained energy release as carbohydrates fuel aerobic activities.
Show Worked Solution

Sample Answer

  • B vitamins assist converting carbohydrates to usable energy, which enables the aerobic energy system to function efficiently throughout endurance events.
  • Because they act as catalysts without containing energy themselves, this leads to continuous ATP production needed for sustained prolonged exercise.
  • Daily B vitamins from wholegrains and legumes therefore support efficient carbohydrate metabolism, resulting in maintained energy release as carbohydrates fuel aerobic activities.

HMS, BM EQ-Bank 200 MC

During a 3-hour tennis match in summer, an athlete consumes only water. What micronutrient imbalance is likely to occur first?

  1. Calcium
  2. Sodium
  3. Iron
  4. Vitamin B
Show Answers Only

\(B\)

Show Worked Solution
  • B is correct: Sodium loss through sweating affects fluid balance and muscle function first.

Other Options:

  • A is incorrect: Calcium loss minimal during exercise
  • C is incorrect: Iron loss not significant in short term
  • D is incorrect: B vitamins not depleted rapidly

HMS, BM EQ-Bank 199 MC

A volleyball player has increased their intake of nuts and seeds during off-season training. Which nutrient in these foods is most likely to assist with reducing inflammation in their jumping knee?

  1. Simple carbohydrates
  2. Vitamin A
  3. Omega-3 fatty acids
  4. Protein
Show Answers Only

\(C\)

Show Worked Solution
  • C is correct: Omega-3 fatty acids have anti-inflammatory properties that help reduce joint inflammation.

Other Options:

  • A is incorrect: Simple carbs don’t impact inflammation
  • B is incorrect: Vitamin A primarily affects vision
  • D is incorrect: Protein repairs tissue but doesn’t reduce inflammation

HMS, BM EQ-Bank 198

Evaluate the effectiveness of micronutrient supplementation versus whole food sources for elite athletes.   (8 marks)

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Evaluation Statement:

  • Micronutrient supplementation is moderately effective compared to whole foods for elite athletes.
  • Each approach offers distinct advantages depending on specific circumstances and individual needs.

Criterion 1 – Nutrient Absorption and Use:

  • Whole foods strongly meet nutritional needs as vitamins function optimally when consumed naturally with other nutrients.
  • B vitamins from wholegrains assist carbohydrate-to-energy conversion, crucial for aerobic energy systems.
  • Iron from lean meat provides superior absorption for haemoglobin formation and oxygen transport.
  • Food sources deliver micronutrients alongside fibre, antioxidants and other beneficial compounds.
  • Supplementation partially fulfils requirements but may have lower absorption rates without these supporting nutrients.

Criterion 2 – Deficiency Correction:

  • Supplementation effectively addresses diagnosed deficiencies requiring rapid intervention for performance.
  • Female endurance athletes with iron deficiency benefit from targeted supplementation when dietary intake proves insufficient.
  • Blood tests identify specific micronutrient gaps needing immediate correction before competition.
  • Whole foods cannot correct severe deficiencies quickly enough within competitive training cycles.
  • Medical supervision ensures appropriate dosing for deficiency correction.

Criterion 3 – Practical Application:

  • Supplementation satisfactorily meets convenience needs during travel, competition and intensive training periods.
  • Elite athletes maintain consistent micronutrient intake regardless of food availability or preparation time.
  • However, contamination risks with banned substances pose serious concerns for competitive athletes.
  • Whole foods require meal planning but eliminate contamination risks while providing complete nutrition.

Final Evaluation:

  • Both approaches prove moderately effective when used appropriately for different purposes.
  • Whole foods should form the nutritional foundation due to better absorption and comprehensive health benefits.
  • Supplementation becomes valuable for addressing diagnosed deficiencies and overcoming practical constraints.
  • Elite athletes achieve optimal results combining nutrient-dense foods with professionally-guided targeted supplementation based on individual needs.

Show Worked Solution

Evaluation Statement:

  • Micronutrient supplementation is moderately effective compared to whole foods for elite athletes.
  • Each approach offers distinct advantages depending on specific circumstances and individual needs.

Criterion 1 – Nutrient Absorption and Use:

  • Whole foods strongly meet nutritional needs as vitamins function optimally when consumed naturally with other nutrients.
  • B vitamins from wholegrains assist carbohydrate-to-energy conversion, crucial for aerobic energy systems.
  • Iron from lean meat provides superior absorption for haemoglobin formation and oxygen transport.
  • Food sources deliver micronutrients alongside fibre, antioxidants and other beneficial compounds.
  • Supplementation partially fulfils requirements but may have lower absorption rates without these supporting nutrients.

Criterion 2 – Deficiency Correction:

  • Supplementation effectively addresses diagnosed deficiencies requiring rapid intervention for performance.
  • Female endurance athletes with iron deficiency benefit from targeted supplementation when dietary intake proves insufficient.
  • Blood tests identify specific micronutrient gaps needing immediate correction before competition.
  • Whole foods cannot correct severe deficiencies quickly enough within competitive training cycles.
  • Medical supervision ensures appropriate dosing for deficiency correction.

Criterion 3 – Practical Application:

  • Supplementation satisfactorily meets convenience needs during travel, competition and intensive training periods.
  • Elite athletes maintain consistent micronutrient intake regardless of food availability or preparation time.
  • However, contamination risks with banned substances pose serious concerns for competitive athletes.
  • Whole foods require meal planning but eliminate contamination risks while providing complete nutrition.

Final Evaluation:

  • Both approaches prove moderately effective when used appropriately for different purposes.
  • Whole foods should form the nutritional foundation due to better absorption and comprehensive health benefits.
  • Supplementation becomes valuable for addressing diagnosed deficiencies and overcoming practical constraints.
  • Elite athletes achieve optimal results combining nutrient-dense foods with professionally-guided targeted supplementation based on individual needs.

HMS, BM EQ-Bank 197

Compare the nutritional requirements of a sprinter versus a marathon runner in preparation for competition.   (5 marks)

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Sample Answer

Similarities:

  • Both athletes require: 
    • The equivalent carbohydrate intake in the hours before competition.
    • Protein for muscle repair and recovery.
    • Planned nutrition timing to optimise performance.
    • Adequate hydration before competing.

Differences:

  • Marathon runners require low glycaemic index carbohydrates for sustained energy while sprinters need high glycaemic index carbohydrates for quick energy.
  • Marathon runners need significantly higher daily carbohydrate intake plus loading protocols, whereas sprinters require moderate amounts without loading.
  • Marathon runners must consume carbohydrates during events for sustained energy, while sprinters only need pre-event intake.
  • Sprinters require more protein for explosive muscle damage repair than marathon runners.
  • Marathon runners need continuous hydration with electrolytes throughout events, while sprinters focus on pre-event hydration status.
Show Worked Solution

Sample Answer

Similarities:

  • Both require:
    • The equivalent carbohydrate intake in the hours before competition.
    • Protein for muscle repair and recovery.
    • Planned nutrition timing to optimise performance.
    • Adequate hydration before competing.

Differences:

  • Marathon runners require low glycaemic index carbohydrates for sustained energy while sprinters need high glycaemic index carbohydrates for quick energy.
  • Marathon runners need significantly higher daily carbohydrate intake plus loading protocols, whereas sprinters require moderate amounts without loading.
  • Marathon runners must consume carbohydrates during events for sustained energy, while sprinters only need pre-event intake.
  • Sprinters require more protein for explosive muscle damage repair than marathon runners.
  • Marathon runners need continuous hydration with electrolytes throughout events, while sprinters focus on pre-event hydration status.

HMS, BM EQ-Bank 196

Assess the importance of iron intake for female endurance athletes.   (5 marks)

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Sample Answer

Judgment Statement:

  • Iron intake is highly important for female endurance athletes due to compound risks from training demands and menstruation.

Oxygen Transport Efficiency:

  • Iron forms haemoglobin which transports oxygen to working muscles, essential for aerobic cellular respiration.
  • Female endurance athletes with adequate iron maintain optimal oxygen delivery throughout prolonged exercise.
  • This demonstrates high importance as oxygen transport directly determines aerobic performance capacity.

Menstruation and Depletion Risks:

  • Female athletes face dual iron loss through menstruation and training-induced depletion.
  • Low iron levels cause decreased haemoglobin, resulting in fatigue and reduced aerobic efficiency.
  • This shows substantial importance as deficiency significantly impairs training and competition performance.

Overall Assessment:

  • Iron intake proves highly important for female endurance athletes who face greater deficiency risks than other populations.
  • Adequate iron through lean meat or supplementation maintains performance capacity.
  • The compound effect of gender-specific and training losses makes iron intake critical for sustaining endurance performance.
Show Worked Solution

Sample Answer

Judgment Statement:

  • Iron intake is highly important for female endurance athletes due to compound risks from training demands and menstruation.

Oxygen Transport Efficiency:

  • Iron forms haemoglobin which transports oxygen to working muscles, essential for aerobic cellular respiration.
  • Female endurance athletes with adequate iron maintain optimal oxygen delivery throughout prolonged exercise.
  • This demonstrates high importance as oxygen transport directly determines aerobic performance capacity.

Menstruation and Depletion Risks:

  • Female athletes face dual iron loss through menstruation and training-induced depletion.
  • Low iron levels cause decreased haemoglobin, resulting in fatigue and reduced aerobic efficiency.
  • This shows substantial importance as deficiency significantly impairs training and competition performance.

Overall Assessment:

  • Iron intake proves highly important for female endurance athletes who face greater deficiency risks than other populations.
  • Adequate iron through lean meat or supplementation maintains performance capacity.
  • The compound effect of gender-specific and training losses makes iron intake critical for sustaining endurance performance.

HMS, BM EQ-Bank 195

Explain how carbohydrate loading can improve performance for a marathon runner.   (4 marks)

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Sample Answer

  • Carbohydrate loading involves substantially increasing carbohydrate intake over 2-4 days while tapering training. This leads to maximised muscle glycogen stores.
  • Because glycogen is the primary fuel for the aerobic energy system, this enables marathon runners to maintain energy throughout events lasting over 90 minutes.
  • The increased glycogen storage results in delayed onset of fatigue. This occurs because runners have more fuel available before depletion begins.
  • Therefore, carbohydrate loading prevents the performance decline known as “hitting the wall” which happens when glycogen stores become exhausted.
Show Worked Solution

Sample Answer

  • Carbohydrate loading involves substantially increasing carbohydrate intake over 2-4 days while tapering training. This leads to maximised muscle glycogen stores.
  • Because glycogen is the primary fuel for the aerobic energy system, this enables marathon runners to maintain energy throughout events lasting over 90 minutes.
  • The increased glycogen storage results in delayed onset of fatigue. This occurs because runners have more fuel available before depletion begins.
  • Therefore, carbohydrate loading prevents the performance decline known as “hitting the wall” which happens when glycogen stores become exhausted.

HMS, BM EQ-Bank 194

Outline THREE ways protein timing can affect an athlete's recovery after resistance training.   (3 marks)

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Sample Answer

  • Consuming 20g protein within 1-2 hours post-exercise maximises muscle repair and supports muscle gain from resistance training.
  • Protein intake immediately after training provides essential amino acids when muscles are most receptive to nutrient uptake for recovery.
  • Consuming a small protein meal before bed enhances acute recovery and promotes muscle growth during overnight rest periods.
Show Worked Solution

Sample Answer

  • Consuming 20g protein within 1-2 hours post-exercise maximises muscle repair and supports muscle gain from resistance training.
  • Protein intake immediately after training provides essential amino acids when muscles are most receptive to nutrient uptake for recovery.
  • Consuming a small protein meal before bed enhances acute recovery and promotes muscle growth during overnight rest periods.

HMS, BM EQ-Bank 193 MC

A powerlifter notices their muscular strength has declined despite maintaining their training program. Which micronutrient deficiency is most likely causing this issue?

  1. Magnesium
  2. Vitamin C
  3. Iron
  4. Zinc
Show Answers Only

\(C\)

Show Worked Solution
  • C is correct: Iron deficiency reduces oxygen transport to muscles, directly impacting strength and power output.

Other Options:

  • A is incorrect: Magnesium primarily affects muscle cramps and nerve function
  • B is incorrect: Vitamin C primarily supports immune function
  • D is incorrect: Zinc affects protein synthesis but has less direct impact on strength

HMS, BM EQ-Bank 192 MC

A triathlete has just completed the swimming leg of their event. Which macronutrient should they prioritise during their transition to cycling?

  1. Protein
  2. Essential fatty acids
  3. Branched-chain amino acids
  4. Carbohydrates
Show Answers Only

\(D\)

Show Worked Solution
  • D is correct: Carbohydrates are essential to replenish glycogen stores for continued endurance performance.

Other Options:

  • A is incorrect: Protein not primary fuel source for immediate energy
  • B is incorrect: Fats too slow to metabolise for immediate energy
  • C is incorrect: BCAAs not primary energy source during exercise

HMS, BM EQ-Bank 82

Explain how carbohydrates as a macronutrient support efficient movement during both aerobic and anaerobic activities.   (4 marks)

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Sample Answer

  • Carbohydrates are the most versatile fuel because they can provide energy with or without oxygen present. 
  • During aerobic activities, stored carbohydrates break down slowly which allows steady energy production for long-distance running and sustained movement.
  • For anaerobic activities, carbohydrates provide quick energy without needing oxygen, thus enabling explosive power for sprinting and jumping.
  • This flexibility occurs because carbohydrates can be used by different energy systems, therefore supporting both endurance and power activities effectively.
Show Worked Solution

Sample Answer

  • Carbohydrates are the most versatile fuel because they can provide energy with or without oxygen present. 
  • During aerobic activities, stored carbohydrates break down slowly which allows steady energy production for long-distance running and sustained movement.
  • For anaerobic activities, carbohydrates provide quick energy without needing oxygen, thus enabling explosive power for sprinting and jumping.
  • This flexibility occurs because carbohydrates can be used by different energy systems, therefore supporting both endurance and power activities effectively.