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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.
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\(D\)

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 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
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\(A\)

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
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\(D\)

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
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\(B\)

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 206 MC

A netball player completes a 40-minute game. Which energy system is MOST predominantly used?

  1. ATP-PCr
  2. Lactic acid
  3. Aerobic
  4. ATP-PCr and lactic acid combined
Show Answers Only

\(C\)

Show Worked Solution
  • C is correct: Netball requires sustained effort over 40 minutes requiring oxygen.

Other Options:

  • A is incorrect: Too short duration
  • B is incorrect: Not sustained enough duration
  • D is incorrect: Combined systems but not predominant