🍎 Part 1: Macronutrients and Energy Systems

1. Which macronutrient is the primary fuel source for the ATP-PC energy system?

Carbohydrates

Fats

Proteins

Creatine phosphate

2. Select all macronutrients that can be used by the aerobic energy system:

Carbohydrates

Fats

Proteins

Vitamins

3. Complete the following statement about carbohydrate requirements:

Active individuals should consume _______ to _______ grams of carbohydrates per kilogram of body weight daily to maintain adequate glycogen stores for optimal performance in the _____________ energy system.

4. Calculate the daily carbohydrate requirement for an 80kg athlete who trains intensively:

Recommended intake: 8-12g per kg body weight

⚡ Part 2: Energy System Function

5. Match each energy system with its primary nutritional fuel source:

1. ATP-PC System

2. Glycolytic System

3. Aerobic System

A. Carbohydrates and fats

B. Stored creatine phosphate

C. Muscle glycogen

6. Explain how inadequate carbohydrate intake affects the glycolytic energy system during high-intensity exercise:

7. Why do endurance athletes often consume both carbohydrates and fats during prolonged exercise?

🥗 Part 3: Micronutrients for Active People

8. Which micronutrients are essential for oxygen transport and energy metabolism? (Select all that apply)

Iron

B-vitamins

Vitamin C

Calcium

Magnesium

9. Fill in the blanks about micronutrient functions:

_______ is crucial for haemoglobin formation and oxygen transport to working muscles. The _______ vitamins act as coenzymes in energy metabolism, helping convert macronutrients into ATP. _______ supports immune function and acts as an antioxidant during intense exercise.

10. Explain why active individuals have higher micronutrient requirements compared to sedentary people:

🏃‍♂️ Part 4: Practical Application

11. Design a pre-exercise meal for a footballer playing a 90-minute match. Consider which energy systems will be used:

12. Compare the nutritional strategies for:

a) A 100m sprinter (ATP-PC system dominant):

b) A marathon runner (Aerobic system dominant):

13. Case Study: An athlete reports feeling fatigued during training and has been following a low-carbohydrate diet. Explain the nutritional factors that may be contributing to their fatigue and suggest improvements:

🎯 Part 5: Extended Response

14. Key Question: Explain the role nutrition plays in enabling the energy systems to function efficiently, including macronutrient and micronutrient requirements of active people.

In your response, discuss:

• How each macronutrient supports different energy systems

• The importance of timing and quantity of nutrient intake

• Specific micronutrient needs for active individuals

• Consequences of inadequate nutrition on energy system performance