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HMS, BM EQ-Bank 223

Critically analyse how macronutrient requirements change based on predominant energy system use.   (6 marks)

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Sample Answer

Carbohydrate needs vary between activities:

  • Endurance activities like distance running require higher carbohydrate intake to maintain blood glucose levels throughout the activity.
  • Sprint-based activities need moderate carbohydrates mainly to fuel short bursts of activity and restore energy between efforts.

Protein requirements differ based on activity type:

  • Aerobic activities need moderate protein mainly for enzyme production and minor muscle repair.
  • Anaerobic activities require higher protein intake due to greater muscle stress during explosive movements and power activities.

Fat plays different roles:

  • Aerobic activities can use fat as a secondary fuel source during long duration events when performed at lower intensities.
  • Anaerobic activities rely very little on fat for energy production due to the high intensity nature of the activity.

Meal timing varies with energy system use:

  • Aerobic athletes need to eat regularly throughout the day to maintain energy levels for training and competition.
  • Anaerobic athletes focus more on pre and post activity nutrition to support immediate energy needs.

Daily food choices reflect energy needs:

  • Aerobic athletes should choose more complex carbohydrates like whole grains and starchy vegetables for sustained energy.
  • Anaerobic athletes need a balance of both simple and complex carbohydrates with higher protein foods.

Overall nutrition planning requires understanding both systems:

  • Athletes need to consume adequate amounts of all macronutrients but in different proportions based on whether their sport primarily uses aerobic or anaerobic energy systems for optimal performance.
Show Worked Solution

Sample Answer

Carbohydrate needs vary between activities:

  • Endurance activities like distance running require higher carbohydrate intake to maintain blood glucose levels throughout the activity.
  • Sprint-based activities need moderate carbohydrates mainly to fuel short bursts of activity and restore energy between efforts.

Protein requirements differ based on activity type:

  • Aerobic activities need moderate protein mainly for enzyme production and minor muscle repair.
  • Anaerobic activities require higher protein intake due to greater muscle stress during explosive movements and power activities.

Fat plays different roles:

  • Aerobic activities can use fat as a secondary fuel source during long duration events when performed at lower intensities.
  • Anaerobic activities rely very little on fat for energy production due to the high intensity nature of the activity.

Meal timing varies with energy system use:

  • Aerobic athletes need to eat regularly throughout the day to maintain energy levels for training and competition.
  • Anaerobic athletes focus more on pre and post activity nutrition to support immediate energy needs.

Daily food choices reflect energy needs:

  • Aerobic athletes should choose more complex carbohydrates like whole grains and starchy vegetables for sustained energy.
  • Anaerobic athletes need a balance of both simple and complex carbohydrates with higher protein foods.

Overall nutrition planning requires understanding both systems:

  • Athletes need to consume adequate amounts of all macronutrients but in different proportions based on whether their sport primarily uses aerobic or anaerobic energy systems for optimal performance.

HMS, BM EQ-Bank 222

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

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Sample Answer

Team sports require both immediate and sustained energy:

  • Players need adequate carbohydrates to fuel both their short sprints during play and maintain energy levels throughout the entire game, making a balanced diet with plenty of complex carbohydrates essential

Different playing positions have varied nutritional needs:

  • Players who perform more anaerobic activities like repeated sprinting need higher protein intake for muscle recovery, while those doing more continuous running require higher carbohydrate intake.

Meal timing is important:

  • Pre-game nutrition should include easily digestible carbohydrates to ensure energy availability for both immediate and sustained efforts during play, with light snacks available during breaks to maintain energy levels.

Post-game nutrition focuses on replenishment:

  • Players need to consume both carbohydrates to restore energy and protein to repair muscles, with food consumed soon after the game when the body is most receptive.

Hydration strategies need to be individualised:

  • Players should drink water regularly before and during the game based on their individual needs and the environmental conditions to maintain performance in both energy systems.

Daily nutrition planning matters:

  • Players need to consume adequate amounts of all nutrients including carbohydrates for energy, protein for muscle maintenance and recovery, and essential vitamins and minerals for optimal energy system function.
Show Worked Solution

Sample Answer

Team sports require both immediate and sustained energy:

  • Players need adequate carbohydrates to fuel both their short sprints during play and maintain energy levels throughout the entire game, making a balanced diet with plenty of complex carbohydrates essential

Different playing positions have varied nutritional needs:

  • Players who perform more anaerobic activities like repeated sprinting need higher protein intake for muscle recovery, while those doing more continuous running require higher carbohydrate intake.

Meal timing is important:

  • Pre-game nutrition should include easily digestible carbohydrates to ensure energy availability for both immediate and sustained efforts during play, with light snacks available during breaks to maintain energy levels.

Post-game nutrition focuses on replenishment:

  • Players need to consume both carbohydrates to restore energy and protein to repair muscles, with food consumed soon after the game when the body is most receptive.

Hydration strategies need to be individualised:

  • Players should drink water regularly before and during the game based on their individual needs and the environmental conditions to maintain performance in both energy systems.

Daily nutrition planning matters:

  • Players need to consume adequate amounts of all nutrients including carbohydrates for energy, protein for muscle maintenance and recovery, and essential vitamins and minerals for optimal energy system function.

HMS, BM EQ-Bank 221

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

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Sample Answer

  • Essential for aerobic activities like long-distance running as carbohydrates provide the main source of energy through glucose breakdown in the presence of oxygen.
  • Less important for anaerobic activities like sprinting as these rely primarily on stored ATP for immediate energy rather than carbohydrate breakdown.
  • Affects energy availability differently: aerobic activities require constant supply of carbohydrates to maintain blood glucose levels while anaerobic activities use stored energy.
  • Influences activity duration as aerobic athletes need regular carbohydrate consumption to prevent fatigue while anaerobic athletes focus on pre-exercise carbohydrate intake.
  • Impacts energy system efficiency as adequate carbohydrate intake ensures optimal function of both aerobic and anaerobic systems during their respective activities.
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Sample Answer

  • Essential for aerobic activities like long-distance running as carbohydrates provide the main source of energy through glucose breakdown in the presence of oxygen.
  • Less important for anaerobic activities like sprinting as these rely primarily on stored ATP for immediate energy rather than carbohydrate breakdown.
  • Affects energy availability differently: aerobic activities require constant supply of carbohydrates to maintain blood glucose levels while anaerobic activities use stored energy.
  • Influences activity duration as aerobic athletes need regular carbohydrate consumption to prevent fatigue while anaerobic athletes focus on pre-exercise carbohydrate intake.
  • Impacts energy system efficiency as adequate carbohydrate intake ensures optimal function of both aerobic and anaerobic systems during their respective activities.

HMS, BM EQ-Bank 220

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

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Sample Answer

Allows targeted fuelling strategies:

  • Aerobic activities, like distance running, require regular carbohydrate intake during performance → 60-90 grams carbohydrate/hour.
  • Anaerobic activities, like sprinting, focus on pre-activity carbohydrate consumption to ensure energy availability.

Optimises recovery timing by understanding when different nutrients are needed:

  • High carbohydrate foods help replenish energy stores after aerobic activities.
  • Protein-rich foods support muscle repair after anaerobic efforts.

Enhances daily nutrition planning through understanding which macronutrients are most important:

  • Aerobic athletes need higher carbohydrate intake for sustained energy → 65% carbohydrates.
  • Anaerobic athletes require moderate carbohydrate with higher protein → 40% carbohydrates.

Prevents nutritional deficiencies by identifying specific needs:

  • Aerobic athletes need increased iron intake for oxygen transport (30% higher).
  • Anaerobic athletes require adequate B vitamins and zinc for immediate energy production.

Maximises energy availability by timing nutrient intake appropriately:

  • Aerobic athletes need regular meals throughout the day.
  • Anaerobic athletes focus on pre and post activity nutrition timing.
Show Worked Solution

Sample Answer

Allows targeted fuelling strategies:

  • Aerobic activities, like distance running, require regular carbohydrate intake during performance → 60-90 grams carbohydrate/hour.
  • Anaerobic activities, like sprinting, focus on pre-activity carbohydrate consumption to ensure energy availability.

Optimises recovery timing by understanding when different nutrients are needed:

  • High carbohydrate foods help replenish energy stores after aerobic activities.
  • Protein-rich foods support muscle repair after anaerobic efforts.

Enhances daily nutrition planning through understanding which macronutrients are most important:

  • Aerobic athletes need higher carbohydrate intake for sustained energy → 65% carbohydrates.
  • Anaerobic athletes require moderate carbohydrate with higher protein → 40% carbohydrates.

Prevents nutritional deficiencies by identifying specific needs:

  • Aerobic athletes need increased iron intake for oxygen transport (30% higher).
  • Anaerobic athletes require adequate B vitamins and zinc for immediate energy production.

Maximises energy availability by timing nutrient intake appropriately:

  • Aerobic athletes need regular meals throughout the day.
  • Anaerobic athletes focus on pre and post activity nutrition timing.

HMS, BM EQ-Bank 219

Evaluate the importance of glycogen loading for aerobic versus anaerobic activities.   (4 marks)

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Sample Answer

  • Important for aerobic performance as adequate carbohydrate intake ensures glycogen availability for sustained energy production during extended activities like distance running
  • Less important for anaerobic activities as these rely primarily on stored ATP and phosphocreatine for energy during short intense efforts like sprinting
  • Essential for maintaining blood glucose levels during prolonged aerobic activities, allowing continuous energy production through the aerobic system
  • Beneficial between repeated anaerobic efforts as it helps maintain energy availability for multiple short intense bursts of activity
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Sample Answer

  • Important for aerobic performance as adequate carbohydrate intake ensures glycogen availability for sustained energy production during extended activities like distance running
  • Less important for anaerobic activities as these rely primarily on stored ATP and phosphocreatine for energy during short intense efforts like sprinting
  • Essential for maintaining blood glucose levels during prolonged aerobic activities, allowing continuous energy production through the aerobic system
  • Beneficial between repeated anaerobic efforts as it helps maintain energy availability for multiple short intense bursts of activity

HMS, BM EQ-Bank 218

Analyse how micronutrient requirements vary between aerobic and anaerobic athletes.   (4 marks)

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Sample Answer

  • B vitamins crucial for ATP production: B1 and B2 needed 50% higher in aerobic athletes for sustained energy metabolism
  • Iron requirements 30-50% higher in aerobic athletes due to increased red blood cell production and oxygen transport
  • Zinc particularly important for anaerobic athletes as it aids protein synthesis and muscle repair post high-intensity effort
  • Magnesium requirements increase 20% in both systems: aerobic athletes need it for endurance muscle contraction while anaerobic athletes require it for explosive force production
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Sample Answer

  • B vitamins crucial for ATP production: B1 and B2 needed 50% higher in aerobic athletes for sustained energy metabolism
  • Iron requirements 30-50% higher in aerobic athletes due to increased red blood cell production and oxygen transport
  • Zinc particularly important for anaerobic athletes as it aids protein synthesis and muscle repair post high-intensity effort
  • Magnesium requirements increase 20% in both systems: aerobic athletes need it for endurance muscle contraction while anaerobic athletes require it for explosive force production

HMS, BM EQ-Bank 217

Compare 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
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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

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

  • Weightlifter needs high carbohydrate meal 3-4 hours pre-lift to ensure immediate ATP availability for explosive movements
  • Marathon runner requires carbohydrate loading 48 hours before and regular glucose intake during event for sustained energy
  • Recovery nutrition within 30 minutes post-exercise varies: protein focus for weightlifter, mixed macro recovery for runner
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Sample Answer

  • Weightlifter needs high carbohydrate meal 3-4 hours pre-lift to ensure immediate ATP availability for explosive movements
  • Marathon runner requires carbohydrate loading 48 hours before and regular glucose intake during event for sustained energy
  • Recovery nutrition within 30 minutes post-exercise varies: protein focus for weightlifter, mixed macro recovery for runner

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 athletes require 1.6-2.0g/kg protein daily for muscle repair and growth due to high intensity muscle damage
  • Aerobic athletes need 1.2-1.4g/kg protein daily primarily for enzyme production and minor muscle repair
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Sample Answer

  • Anaerobic athletes require 1.6-2.0g/kg protein daily for muscle repair and growth due to high intensity muscle damage
  • Aerobic athletes need 1.2-1.4g/kg protein daily primarily for enzyme production and minor muscle repair

HMS, BM EQ-Bank 214

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

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Sample Answer

  • Aerobic athletes require 7-10g/kg body weight of carbohydrates daily to maintain glycogen stores for extended performance
  • Anaerobic athletes need 4-6g/kg body weight focusing on immediate pre-event energy availability
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Sample Answer

  • Aerobic athletes require 7-10g/kg body weight of carbohydrates daily to maintain glycogen stores for extended performance
  • Anaerobic athletes need 4-6g/kg body weight focusing on immediate pre-event energy availability

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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Consider Option D:  Regular carbohydrate consumption

  • Maintains blood glucose for aerobic energy production

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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Show Worked Solution

Consider Option B: Vitamin B

  • 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
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Consider Option C: 3 – 4 hours before

  • 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
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Show Worked Solution

Consider Option B: Carbohydrates

  • 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
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Show Worked Solution

Consider Option C:  Aerobic

  • 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