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HMS, TIP EQ-Bank 304 MC

Creatine supplementation would be most beneficial for which type of athletic activity?

  1. Marathon running and long-distance cycling
  2. Yoga and flexibility-based movement practices
  3. Sprinting and weightlifting events
  4. Low-intensity aerobic dance classes
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\(C\)

Show Worked Solution
  • C is correct: Creatine benefits include decreased fatigue and improved performance in high-intensity, short-duration events such as sprinting and weightlifting.

Other options:

  • A is incorrect: Marathon running and cycling are endurance activities that primarily use aerobic energy systems, not the ATP/PCr system.
  • B is incorrect: Yoga and flexibility practices don’t require the explosive power and ATP resynthesis that creatine supports.
  • D is incorrect: Low-intensity aerobic activities rely on aerobic metabolism rather than the ATP/PCr energy system that creatine enhances.

HMS, TIP EQ-Bank 303 MC

Which performance benefit is primarily associated with caffeine supplementation for endurance athletes?

  1. Increased alertness and reduced perception of fatigue
  2. Enhanced muscle hypertrophy and strength development
  3. Improved oxygen delivery to working muscles
  4. Greater creatine phosphate storage in skeletal muscle
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\(A\)

Show Worked Solution
  • A is correct: The main benefit of caffeine for performance is increased alertness, reduced perception of fatigue and reduced perception of effort.

Other options:

  • B is incorrect: Muscle hypertrophy and strength development are benefits associated with creatine supplementation, not caffeine.
  • C is incorrect: Improved oxygen delivery is associated with iron and vitamin B12 supplementation, not caffeine.
  • D is incorrect: Creatine phosphate storage enhancement is the primary mechanism of creatine supplementation, not caffeine.

HMS, TIP 2012 HSC 16 MC

What is increased by an athlete’s use of creatine supplementation?

  1. Phosphocreatine stores and muscle glycogen
  2. Phosphocreatine stores and the ability to resynthesise ATP
  3. Haemoglobin concentration in the blood and muscle glycogen
  4. The ability to break down lactic acid and to resynthesise ATP
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\(B\)

Show Worked Solution
  • B is correct: Creatine increases phosphocreatine stores and ATP resynthesis capacity.

Other Options:

  • A is incorrect: Creatine doesn’t affect muscle glycogen storage.
  • C is incorrect: Creatine doesn’t influence haemoglobin concentration or glycogen.
  • D is incorrect: Creatine doesn’t affect lactic acid breakdown mechanisms.

HMS, TIP 2013 HSC 27

What are the advantages and disadvantages of protein supplementation and creatine supplementation for improved athletic performance?   (5 marks)

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Protein Supplementation:

  • Advantages: Protein supplements support muscle repair and growth following intense training sessions. They provide convenient, easily digestible amino acids for athletes with high protein requirements who struggle to meet needs through whole foods alone.
  • Disadvantages: Excessive protein intake can strain kidney function and cause digestive issues. Cost can be prohibitive, and whole food sources often provide superior nutritional profiles with additional vitamins and minerals.

Creatine Supplementation:

  • Advantages: Creatine enhances ATP-PCr energy system function, improving power output during repeated high-intensity efforts. Research demonstrates significant strength and muscle mass gains, particularly beneficial for explosive sports like sprinting and weightlifting.
  • Disadvantages: Initial water retention may cause temporary weight gain unsuitable for endurance athletes. Some individuals experience digestive discomfort, and long-term effects remain unclear despite generally accepted safety profiles.
Show Worked Solution

Protein Supplementation:

  • Advantages: Protein supplements support muscle repair and growth following intense training sessions. They provide convenient, easily digestible amino acids for athletes with high protein requirements who struggle to meet needs through whole foods alone.
  • Disadvantages: Excessive protein intake can strain kidney function and cause digestive issues. Cost can be prohibitive, and whole food sources often provide superior nutritional profiles with additional vitamins and minerals.

Creatine Supplementation:

  • Advantages: Creatine enhances ATP-PCr energy system function, improving power output during repeated high-intensity efforts. Research demonstrates significant strength and muscle mass gains, particularly beneficial for explosive sports like sprinting and weightlifting.
  • Disadvantages: Initial water retention may cause temporary weight gain unsuitable for endurance athletes. Some individuals experience digestive discomfort, and long-term effects remain unclear despite generally accepted safety profiles.

♦♦ Mean mark 50%.

HMS, TIP 2016 HSC 16 MC

Why would athletes choose to consume caffeine to enhance performance in a high intensity activity of short duration?

  1. To increase water retention
  2. To increase focus and attention
  3. To increase synthesis of stored glycogen
  4. To increase metabolism of essential vitamins and minerals
Show Answers Only

\(B\)

Show Worked Solution
  • B is correct: Caffeine enhances mental focus and concentration during high-intensity activities.

Other Options:

  • A is incorrect: Caffeine is a diuretic that reduces water retention.
  • C is incorrect: Caffeine doesn’t directly increase glycogen synthesis processes.
  • D is incorrect: Caffeine doesn’t enhance vitamin and mineral metabolism significantly.

HMS, TIP 2017 HSC 19 MC

In which activity would creatine supplementation be most likely to enhance an athlete's performance?

  1. An ultra-marathon
  2. A long jump event
  3. A 100-metre sprint final
  4. A 2-kilometre ocean swim
Show Answers Only

\(B\)

Show Worked Solution
  • B is correct: Long jump requires explosive power from ATP-PCr system enhanced by creatine.

Other Options:

  • A is incorrect: Ultra-marathon relies on aerobic system, not creatine phosphate stores.
  • C is incorrect: 100m sprint duration exceeds optimal creatine supplementation benefits.
  • D is incorrect: 2km swim uses aerobic system predominantly, not phosphocreatine stores.

♦♦♦♦ Mean mark 19%.

HMS, TIP 2020 HSC 13 MC

An endurance athlete might consider using caffeine supplementation to improve performance because caffeine

  1. relaxes the muscles to improve recovery time.
  2. increases the amount of creatine stored in muscles.
  3. promotes growth, repair and maintenance of muscle tissue.
  4. reduces the perception of fatigue and may promote glycogen sparing.
Show Answers Only

 

Show Worked Solution

 

HMS, TIP 2021 HSC 22

Why would an athlete competing in a long jump event consider using creatine supplementation to improve performance?   (3 marks)

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  • Long jump requires explosive power during the approach run and takeoff phase.
  • Creatine supplementation increases phosphocreatine stores in muscles, which enhances ATP regeneration through the ATP-PCr energy system.
  • Since long jump relies heavily on this anaerobic energy system for maximum power output, increased creatine stores enable faster ATP resynthesis.
  • This allows athletes to generate greater force during the critical takeoff moment, potentially improving jump distance and overall performance.
Show Worked Solution
  • Long jump requires explosive power during the approach run and takeoff phase.
  • Creatine supplementation increases phosphocreatine stores in muscles, which enhances ATP regeneration through the ATP-PCr energy system.
  • Since long jump relies heavily on this anaerobic energy system for maximum power output, increased creatine stores enable faster ATP resynthesis.
  • This allows athletes to generate greater force during the critical takeoff moment, potentially improving jump distance and overall performance.

HMS, TIP 2022 HSC 16 MC

Why would an athlete in a weight lifting competition consider using a caffeine supplement 30 minutes prior to the event?

  1. The availability of fat stores will be stimulated so that they can be used as a source of fuel.
  2. The athlete will retain fluid levels, improve their glycogen stores and feel less fatigued.
  3. The central nervous system will be stimulated, increasing trait anxiety and improving concentration.
  4. The central nervous system will be stimulated, increasing the release of adrenaline and enhancing muscular contractions.
Show Answers Only

\( D \)

Show Worked Solution

  • D is correct: Caffeine stimulates CNS, increases adrenaline release and enhances muscle contraction force.

Other Options:

  • A is incorrect: Fat stores not primary fuel for weightlifting performance.
  • B is incorrect: Caffeine is diuretic; doesn’t improve glycogen or retain fluids.
  • C is incorrect: Increased anxiety would impair weightlifting performance.

HMS, TIP 2023 HSC 24

Discuss the effects of TWO supplements used by athletes to alter their performance.   (5 marks)

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*PEEL – Structure solution using separate PEEL methods for each side of the argument; [P] Identify the point, [E] expand on the point with a link to question asked, [Ev] apply evidence/examples, [L] linking sentence back to question.

Any TWO of the following

Caffeine

  • [P] Caffeine enhances performance through central nervous system stimulation.
  • [E] This stimulant blocks adenosine receptors, creating improved alertness and concentration.
  • [Ev] Tennis players benefit from enhanced mental focus and reduced effort perception. [
  • L] However, excessive caffeine can cause anxiety and impaired fine motor control, harming precision sports like archery.

Creatine

  • [P] Creatine improves explosive power through enhanced energy system capacity.
  • [E] This supplement increases phosphocreatine stores in muscles.
  • [Ev] Sprinters benefit from increased strength output and faster recovery between efforts.
  • [L] Conversely, creatine may cause water retention and gastrointestinal discomfort if hydration is inadequate.

Protein

  • [P] Protein supplements provide amino acids for muscle repair and growth.
  • [E] These supplements support recovery by delivering essential building blocks.
  • [Ev] Strength athletes benefit from enhanced recovery when protein is timed around training.
  • [L] However, excessive protein offers no additional benefits while potentially stressing kidney function.

Vitamin/Mineral Supplements

  • [P] Vitamin/mineral supplements address deficiencies limiting performance.
  • [E] These micronutrients support essential physiological processes.
  • [Ev] Iron supplements benefit endurance athletes with low ferritin by improving oxygen transport.
  • [L] However, excessive fat-soluble vitamins can reach toxic levels, harming health and performance.
Show Worked Solution

*PEEL – Structure solution using separate PEEL methods for each side of the argument; [P] Identify the point, [E] expand on the point with a link to question asked, [Ev] apply evidence/examples, [L] linking sentence back to question.

Any TWO of the following

Caffeine

  • [P] Caffeine enhances performance through central nervous system stimulation.
  • [E] This stimulant blocks adenosine receptors, creating improved alertness and concentration.
  • [Ev] Tennis players benefit from enhanced mental focus and reduced effort perception. [
  • L] However, excessive caffeine can cause anxiety and impaired fine motor control, harming precision sports like archery.

Creatine

  • [P] Creatine improves explosive power through enhanced energy system capacity.
  • [E] This supplement increases phosphocreatine stores in muscles.
  • [Ev] Sprinters benefit from increased strength output and faster recovery between efforts.
  • [L] Conversely, creatine may cause water retention and gastrointestinal discomfort if hydration is inadequate.

Protein

  • [P] Protein supplements provide amino acids for muscle repair and growth.
  • [E] These supplements support recovery by delivering essential building blocks.
  • [Ev] Strength athletes benefit from enhanced recovery when protein is timed around training.
  • [L] However, excessive protein offers no additional benefits while potentially stressing kidney function.

Vitamin/Mineral Supplements

  • [P] Vitamin/mineral supplements address deficiencies limiting performance.
  • [E] These micronutrients support essential physiological processes.
  • [Ev] Iron supplements benefit endurance athletes with low ferritin by improving oxygen transport.
  • [L] However, excessive fat-soluble vitamins can reach toxic levels, harming health and performance.