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HMS, TIP EQ-Bank 263

Explain how insufficient carbohydrate intake can affect an athlete's energy levels, movement quality and injury risk during training and competition.   (4 marks)

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  • Insufficient carbohydrate intake leads to low glycogen stores in muscles and liver for energy production.
  • This causes fatigue and low energy levels as the body lacks adequate fuel for training demands.
  • Low glycogen availability results in poor movement quality and reduced coordination during exercise performance.
  • The decreased energy causes athletes to experience higher risk of injuries due to compromised movement patterns.
  • Inadequate carbohydrates result in the body being unable to sustain performance intensity during training and competition.
  • Therefore proper carbohydrate intake prevents energy depletion and maintains optimal movement quality while reducing injury susceptibility.
Show Worked Solution
  • Insufficient carbohydrate intake leads to low glycogen stores in muscles and liver for energy production.
  • This causes fatigue and low energy levels as the body lacks adequate fuel for training demands.
  • Low glycogen availability results in poor movement quality and reduced coordination during exercise performance.
  • The decreased energy causes athletes to experience higher risk of injuries due to compromised movement patterns.
  • Inadequate carbohydrates result in the body being unable to sustain performance intensity during training and competition.
  • Therefore proper carbohydrate intake prevents energy depletion and maintains optimal movement quality while reducing injury susceptibility.

HMS, TIP EQ-Bank 262

Discuss the effectiveness of carbohydrate loading for improving endurance performance in events lasting longer than 90 minutes.   (5 marks)

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For Carbohydrate Loading Benefits

  • [P] Carbohydrate loading proves highly effective for endurance events exceeding 90 minutes by maximising glycogen storage capacity.
  • [E] This technique increases muscle and liver glycogen stores, providing enhanced fuel availability during prolonged exercise.
  • [Ev] Research demonstrates carbohydrate loading can boost endurance performance by 2-3 percent and improve race times significantly.
  • [L] Therefore carbohydrate loading effectively delays the point at which repeatedly used muscles run out of fuel during competition.

Against Carbohydrate Loading Limitations

  • [P] Carbohydrate loading effectiveness diminishes for shorter events where glycogen depletion is not performance-limiting.
  • [E] The technique requires careful timing and tapering of training load 2-4 days before competition to maximise glycogen stores.
  • [Ev] Studies indicate that improper carbohydrate loading implementation can lead to digestive issues and feelings of heaviness.
  • [L] Consequently athletes must balance potential benefits against practical implementation challenges and individual responses.

Balanced Approach

  • [P] Carbohydrate loading demonstrates clear effectiveness for endurance events when properly implemented with appropriate tapering strategies.
  • [E] This approach works best for triathlons, marathons, cycling and endurance swimming events lasting over 90 minutes.
  • [Ev] Evidence shows proper carbohydrate loading increases muscle glycogen by 50-100 percent above normal resting values.
  • [L] Therefore carbohydrate loading remains an essential strategy for endurance athletes competing in prolonged events.
Show Worked Solution

For Carbohydrate Loading Benefits

  • [P] Carbohydrate loading proves highly effective for endurance events exceeding 90 minutes by maximising glycogen storage capacity.
  • [E] This technique increases muscle and liver glycogen stores, providing enhanced fuel availability during prolonged exercise.
  • [Ev] Research demonstrates carbohydrate loading can boost endurance performance by 2-3 percent and improve race times significantly.
  • [L] Therefore carbohydrate loading effectively delays the point at which repeatedly used muscles run out of fuel during competition.

Against Carbohydrate Loading Limitations

  • [P] Carbohydrate loading effectiveness diminishes for shorter events where glycogen depletion is not performance-limiting.
  • [E] The technique requires careful timing and tapering of training load 2-4 days before competition to maximise glycogen stores.
  • [Ev] Studies indicate that improper carbohydrate loading implementation can lead to digestive issues and feelings of heaviness.
  • [L] Consequently athletes must balance potential benefits against practical implementation challenges and individual responses.

Balanced Approach

  • [P] Carbohydrate loading demonstrates clear effectiveness for endurance events when properly implemented with appropriate tapering strategies.
  • [E] This approach works best for triathlons, marathons, cycling and endurance swimming events lasting over 90 minutes.
  • [Ev] Evidence shows proper carbohydrate loading increases muscle glycogen by 50-100 percent above normal resting values.
  • [L] Therefore carbohydrate loading remains an essential strategy for endurance athletes competing in prolonged events.

HMS, TIP EQ-Bank 261

Describe the main functions of the three macronutrients for athletes and how each contributes to athletic performance.   (3 marks)

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  • Carbohydrates are required by all athletes to be broken down and stored as glycogen for energy production.
  • They provide the main fuel source for energy systems, particularly the aerobic energy system during endurance activities.
  • Fats are stored as triglycerides, similar to glycogen, and help produce energy during prolonged exercise.
  • Protein is used for muscle repair for all athletes, particularly weightlifters who require enhanced recovery.
  • Athletes have higher protein needs due to muscle repair requirements after training and competition.
Show Worked Solution
  • Carbohydrates are required by all athletes to be broken down and stored as glycogen for energy production.
  • They provide the main fuel source for energy systems, particularly the aerobic energy system during endurance activities.
  • Fats are stored as triglycerides, similar to glycogen, and help produce energy during prolonged exercise.
  • Protein is used for muscle repair for all athletes, particularly weightlifters who require enhanced recovery.
  • Athletes have higher protein needs due to muscle repair requirements after training and competition.

HMS, TIP 2018 HSC 1 MC

Which athlete would most benefit from consuming a pre-event meal that is high in complex carbohydrates?

  1. A triathlete
  2. A shot-putter
  3. A high jumper
  4. A soccer goalkeeper
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\(A\)

Show Worked Solution

  • A is correct: Triathletes need sustained energy from complex carbohydrates for endurance events.

Other Options:

  • B is incorrect: Shot-putters require explosive power, not sustained carbohydrate energy.
  • C is incorrect: High jumpers need power and technique, not endurance fuel.
  • D is incorrect: Goalkeepers need quick reactions, not sustained carbohydrate energy.

HMS, TIP 2020 HSC 11 MC

An athlete is competing in an endurance event.

What is the best nutritional intake for this athlete three hours prior to this event?

  1. A simple carbohydrate meal that is high in fat and low in fibre
  2. A complex carbohydrate meal that is low in fat and low in fibre
  3. A simple carbohydrate meal that is low in protein and high in fibre
  4. A complex carbohydrate meal that is high in protein and high in fibre
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\(B\)

Show Worked Solution
  • B is correct: Complex carbohydrates provide sustained energy, low fat/fibre aids digestion.

Other Options:

  • A is incorrect: High fat slows digestion and simple carbs burn quickly.
  • C is incorrect: High fibre causes digestive issues during competition.
  • D is incorrect: High protein and fibre difficult to digest before competition.

♦♦♦♦ Mean mark 18%.

HMS, TIP 2021 HSC 20 MC

Which row in the table provides the most effective post-performance dietary intake within 60 minutes of athletes competing in the identified events?

 

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\(A\)

Show Worked Solution
  • A is correct: Matches energy system demands and recovery needs for each sport.

Other Options:

  • B is incorrect: Inadequate carbohydrate replacement for endurance and team sports.
  • C is incorrect: Poor fluid replacement and inappropriate macronutrient ratios.
  • D is incorrect: Shotput needs protein focus not high carbohydrate intake.