smc-5524-20-Micro/Macro nutrients

HMS, BM EQ-Bank 908

Evaluate the importance of calcium and iron in supporting efficient movement and how deficiencies in these micronutrients could impact athletic performance. (8 marks)

--- 30 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Evaluation Statement:

Calcium and iron prove highly important for efficient movement.
This evaluation examines their movement support roles and deficiency impacts.

Movement Support Functions:

Calcium enables muscle contraction by allowing muscle proteins to interact.
Every movement from precise skills to powerful jumps requires calcium.
Iron forms part of haemoglobin, carrying oxygen to working muscles.
It also helps store oxygen in muscle tissue for immediate use.
Athletes with optimal levels show 20-30% better endurance capacity.
Both minerals strongly meet criteria for essential movement support.

Deficiency Impacts:

Calcium deficiency increases stress fracture risk by 40% in athletes.
Low calcium causes muscle cramps and reduced contraction strength.
Iron deficiency progresses from low stores to serious anaemia.
Early stages reduce endurance before obvious symptoms appear.
Advanced deficiency cuts oxygen delivery, causing severe fatigue.
These deficiencies substantially fail to support athletic performance needs.

Final Evaluation:

Both minerals demonstrate critical importance for movement efficiency.
Their roles in muscle function and oxygen transport prove irreplaceable.
Female athletes face higher deficiency risks due to menstruation and dietary restrictions.
The evaluation confirms that maintaining adequate calcium and iron levels is essential, as deficiencies create compounding problems affecting multiple performance aspects.
Athletes must prioritise these minerals through diet or supplementation.

Show Worked Solution

Sample Answer

Evaluation Statement:

Calcium and iron prove highly important for efficient movement.
This evaluation examines their movement support roles and deficiency impacts.

Movement Support Functions:

Calcium enables muscle contraction by allowing muscle proteins to interact.
Every movement from precise skills to powerful jumps requires calcium.
Iron forms part of haemoglobin, carrying oxygen to working muscles.
It also helps store oxygen in muscle tissue for immediate use.
Athletes with optimal levels show 20-30% better endurance capacity.
Both minerals strongly meet criteria for essential movement support.

Deficiency Impacts:

Calcium deficiency increases stress fracture risk by 40% in athletes.
Low calcium causes muscle cramps and reduced contraction strength.
Iron deficiency progresses from low stores to serious anaemia.
Early stages reduce endurance before obvious symptoms appear.
Advanced deficiency cuts oxygen delivery, causing severe fatigue.
These deficiencies substantially fail to support athletic performance needs.

Final Evaluation:

Both minerals demonstrate critical importance for movement efficiency.
Their roles in muscle function and oxygen transport prove irreplaceable.
Female athletes face higher deficiency risks due to menstruation and dietary restrictions.
The evaluation confirms that maintaining adequate calcium and iron levels is essential, as deficiencies create compounding problems affecting multiple performance aspects.
Athletes must prioritise these minerals through diet or supplementation.

HMS, BM EQ-Bank 907

Compare and contrast the functions of fat-soluble and water-soluble vitamins in supporting movement and recovery from exercise. (6 marks)

--- 18 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Similarities:

Both types of vitamins are essential micronutrients that support cellular functions during movement.
Neither type provides direct energy but both enable energy production processes.
Both groups contain antioxidants that protect against exercise-induced damage.
Both must be obtained through diet as the body cannot produce adequate amounts.

Differences:

Storage and availability:

Fat-soluble vitamins (A, D, E, K) are stored in body fat for weeks or months.
Water-soluble vitamins (B complex, C) are not stored and need daily replacement.

Absorption requirements:

Fat-soluble vitamins require dietary fats for absorption in the digestive system.
Water-soluble vitamins absorb directly through the intestinal wall without needing fats.

Exercise-specific functions:

Fat-soluble vitamin D supports bone strength and muscle contraction for sustained performance.
Water-soluble B vitamins directly assist in converting food to energy during exercise.

Recovery roles:

Fat-soluble vitamin E provides long-term antioxidant protection for muscle cell membranes.
Water-soluble vitamin C supports immediate tissue repair and immune function after exercise.

Risk factors:

Fat-soluble vitamins can accumulate to toxic levels with excessive supplementation.
Water-soluble vitamins are expelled in urine, requiring consistent intake but posing minimal toxicity risk.

Show Worked Solution

Sample Answer

Similarities:

Both types of vitamins are essential micronutrients that support cellular functions during movement.
Neither type provides direct energy but both enable energy production processes.
Both groups contain antioxidants that protect against exercise-induced damage.
Both must be obtained through diet as the body cannot produce adequate amounts.

Differences:

Storage and availability:

Fat-soluble vitamins (A, D, E, K) are stored in body fat for weeks or months.
Water-soluble vitamins (B complex, C) are not stored and need daily replacement.

Absorption requirements:

Fat-soluble vitamins require dietary fats for absorption in the digestive system.
Water-soluble vitamins absorb directly through the intestinal wall without needing fats.

Exercise-specific functions:

Fat-soluble vitamin D supports bone strength and muscle contraction for sustained performance.
Water-soluble B vitamins directly assist in converting food to energy during exercise.

Recovery roles:

Fat-soluble vitamin E provides long-term antioxidant protection for muscle cell membranes.
Water-soluble vitamin C supports immediate tissue repair and immune function after exercise.

Risk factors:

Fat-soluble vitamins can accumulate to toxic levels with excessive supplementation.
Water-soluble vitamins are expelled in urine, requiring consistent intake but posing minimal toxicity risk.

HMS, BM EQ-Bank 906

Explain the role of B vitamins in the body's ability to extract energy from macronutrients during physical activity. (5 marks)

--- 18 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

B vitamins act as essential helpers in converting food into usable energy (ATP).
This occurs because they enable chemical reactions that break down carbohydrates, fats and proteins.
Without B vitamins, these reactions cannot happen properly, resulting in poor energy production.
Different B vitamins have specific roles in energy pathways.
B1 helps convert carbohydrates to energy, while B2 and B3 assist in breaking down fats and proteins.
As a result, the body can extract energy from all types of food during exercise.
B vitamin deficiency causes early fatigue in athletes.
The reason for this is their muscles cannot efficiently produce ATP from food.
For instance, B6 helps use stored glycogen while B12 supports oxygen transport for aerobic energy.
Therefore, low B vitamin levels directly reduce exercise performance.
All B vitamins work together to support continuous energy supply.
This interaction ensures smooth energy production from various food sources throughout physical activity.
Consequently, adequate B vitamin intake proves crucial for sustained athletic performance.

Show Worked Solution

Sample Answer

B vitamins act as essential helpers in converting food into usable energy (ATP).
This occurs because they enable chemical reactions that break down carbohydrates, fats and proteins.
Without B vitamins, these reactions cannot happen properly, resulting in poor energy production.
Different B vitamins have specific roles in energy pathways.
B1 helps convert carbohydrates to energy, while B2 and B3 assist in breaking down fats and proteins.
As a result, the body can extract energy from all types of food during exercise.
B vitamin deficiency causes early fatigue in athletes.
The reason for this is their muscles cannot efficiently produce ATP from food.
For instance, B6 helps use stored glycogen while B12 supports oxygen transport for aerobic energy.
Therefore, low B vitamin levels directly reduce exercise performance.
All B vitamins work together to support continuous energy supply.
This interaction ensures smooth energy production from various food sources throughout physical activity.
Consequently, adequate B vitamin intake proves crucial for sustained athletic performance.

HMS, BM EQ-Bank 905

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

--- 12 WORK AREA LINES (style=lined) ---

Show Answers Only

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)

--- 9 WORK AREA LINES (style=lined) ---

Show Answers Only

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 898 MC

Which micronutrient would be most important for an athlete experiencing iron-deficiency anaemia that is affecting their cardiovascular endurance?

Vitamin D
Zinc
Iron
Calcium

Show Answers Only

\(C\)

Show Worked Solution

C is correct: Iron forms haemoglobin for oxygen transport; deficiency directly impacts cardiovascular endurance.

Other Options:

A is incorrect: Vitamin D aids calcium absorption and bone health, not oxygen transport.
B is incorrect: Zinc supports immune function, not related to iron-deficiency anaemia.
D is incorrect: Calcium supports bones and muscle contraction, not anaemia.

HMS, BM EQ-Bank 85 MC

Which statement best describes how protein intake affects the endocrine system's ability to support movement?

The thyroid gland increases metabolism to break down protein for immediate energy
The adrenal glands produce adrenaline to convert protein into glucose during exercise
The pituitary gland releases growth hormone to store protein as fat for later use
The pancreas releases insulin to help transport amino acids to muscles for repair

Show Answers Only

\(D\)

Show Worked Solution

D is correct: Insulin from the pancreas facilitates amino acid transport to muscles for repair and growth.

Other Options:

A is incorrect: Protein isn’t used for immediate energy; this is primarily carbohydrates’ role.
B is incorrect: Adrenaline mobilises glucose from glycogen, not from protein conversion.
C is incorrect: Growth hormone aids protein synthesis, not storage as fat.

HMS, BM EQ-Bank 84

Describe how the interaction between fat-soluble vitamins and dietary fats impacts movement efficiency. In your response, refer to specific examples. (5 marks)

--- 15 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Fat-dependent absorption:

The digestive system requires dietary fats to effectively absorb fat-soluble vitamins (A, D, E, K), showing the critical interrelationship between nutrient absorption and movement.
Without adequate dietary fat, these vitamins remain unabsorbed in the intestine, regardless of intake levels.

Vitamin D example:

Vitamin D absorbed through this fat-dependent process enables calcium absorption for bone health and muscle contraction.
Athletes consuming vitamin D with fatty meals show 30% better absorption than with low-fat meals, directly improving movement quality.

Hormonal function:

The endocrine system uses vitamin D as a hormone influencing muscle strength and neuromuscular coordination.
Optimal levels enhance muscle protein synthesis and power output, while deficiency causes weakness and increased injury risk.

Vitamin E example:

Vitamin E acts as an antioxidant protecting muscle cell membranes from exercise-induced damage.
Its absorption through the digestive system requires dietary fats, particularly from nuts, seeds and oils consumed with meals.

Performance impact:

Antioxidant protection maintains muscle integrity during intense movement, supporting sustained performance and faster recovery between training sessions.

Show Worked Solution

Sample Answer

Fat-dependent absorption:

The digestive system requires dietary fats to effectively absorb fat-soluble vitamins (A, D, E, K), showing the critical interrelationship between nutrient absorption and movement.
Without adequate dietary fat, these vitamins remain unabsorbed in the intestine, regardless of intake levels.

Vitamin D example:

Vitamin D absorbed through this fat-dependent process enables calcium absorption for bone health and muscle contraction.
Athletes consuming vitamin D with fatty meals show 30% better absorption than with low-fat meals, directly improving movement quality.

Hormonal function:

The endocrine system uses vitamin D as a hormone influencing muscle strength and neuromuscular coordination.
Optimal levels enhance muscle protein synthesis and power output, while deficiency causes weakness and increased injury risk.

Vitamin E example:

Vitamin E acts as an antioxidant protecting muscle cell membranes from exercise-induced damage.
Its absorption through the digestive system requires dietary fats, particularly from nuts, seeds and oils consumed with meals.

Performance impact:

Antioxidant protection maintains muscle integrity during intense movement, supporting sustained performance and faster recovery between training sessions.

HMS, BM EQ-Bank 83

Discuss how protein intake affects muscle function and movement efficiency. Include reference to timing of intake in your response. (5 marks)

--- 15 WORK AREA LINES (style=lined) ---

Show Answers Only

*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.

Sample Answer

Benefits of adequate protein intake:

[P] On one hand, protein provides essential amino acids for muscle repair and growth.
[E] These building blocks rebuild muscle fibres damaged during exercise, enhancing strength.
[Ev] Consuming 20-30g protein within 30 minutes post-exercise maximises muscle protein synthesis.
[L] This demonstrates how proper timing optimises movement efficiency through faster recovery.
[P] A key advantage is pre-exercise protein consumption maintains nitrogen balance during activity.
[E] This prevents muscle breakdown and preserves movement quality throughout training.
[Ev] Athletes consuming protein 2-3 hours before exercise show better endurance and power output.
[L] This timing strategy supports sustained movement efficiency.

Challenges of inadequate protein intake:

[P] From another angle, insufficient protein leads to incomplete muscle recovery between sessions.
[E] This results in progressive muscle loss and decreased movement capacity.
[Ev] Athletes consuming less than 1.2g/kg bodyweight show reduced strength gains and slower adaptation.
[L] Nevertheless, this reveals how protein deficiency directly impairs movement efficiency over time.

Show Worked Solution

Sample Answer

Benefits of adequate protein intake:

[P] On one hand, protein provides essential amino acids for muscle repair and growth.
[E] These building blocks rebuild muscle fibres damaged during exercise, enhancing strength.
[Ev] Consuming 20-30g protein within 30 minutes post-exercise maximises muscle protein synthesis.
[L] This demonstrates how proper timing optimises movement efficiency through faster recovery.
[P] A key advantage is pre-exercise protein consumption maintains nitrogen balance during activity.
[E] This prevents muscle breakdown and preserves movement quality throughout training.
[Ev] Athletes consuming protein 2-3 hours before exercise show better endurance and power output.
[L] This timing strategy supports sustained movement efficiency.

Challenges of inadequate protein intake:

[P] From another angle, insufficient protein leads to incomplete muscle recovery between sessions.
[E] This results in progressive muscle loss and decreased movement capacity.
[Ev] Athletes consuming less than 1.2g/kg bodyweight show reduced strength gains and slower adaptation.
[L] Nevertheless, this reveals how protein deficiency directly impairs movement efficiency over time.

HMS, BM EQ-Bank 82

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

--- 10 WORK AREA LINES (style=lined) ---

Show Answers Only

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.

HMS, BM EQ-Bank 81 MC

A netball player has been diagnosed with low iron levels.
Which macronutrient combination would best support iron absorption to improve their movement efficiency?

Lean red meat with leafy green vegetables
Brown rice with kidney beans
Yoghurt with fresh fruit
Pasta with cheese sauce

Show Answers Only

\(A\)

Show Worked Solution

A is correct: Red meat provides haem iron; vitamin C from vegetables enhances iron absorption.

Other Options:

B is incorrect: Contains only non-haem iron which is less readily absorbed; lacks vitamin C.
C is incorrect: Dairy calcium can inhibit iron absorption despite vitamin C from fruit.
D is incorrect: Minimal iron content; calcium in cheese inhibits iron absorption.

HMS, BM EQ-Bank 80 MC

Which of the following correctly identifies the role of micronutrients in supporting an athlete's movement efficiency?

Providing immediate energy for muscle contractions
Supporting enzyme production and oxygen transport
Storing energy for prolonged exercise sessions
Building and repairing damaged muscle tissue

Show Answers Only

\(B\)

Show Worked Solution

B is correct: Micronutrients like B vitamins and iron support enzyme function and oxygen transport for movement.

Other Options:

A is incorrect: Energy provision is the role of macronutrients (carbohydrates, fats).
C is incorrect: Energy storage is a macronutrient function (fats, carbohydrates).
D is incorrect: Muscle building is primarily protein’s role, a macronutrient.