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Nelson Physical Education Units 3 & 4
Test your knowledge solutions
Chapter 14
Nelson Physical Education
VCE Units 3 & 4
Test your knowledge solutions
Chapter 14: Performance enhancement:
nutrition, diet and other considerations
Test your knowledge p. 359
1 a More mobile players such as forwards are more likely to expend greater energy and are
more likely to have prepared by increasing their carbohydrate intake in the week leading up
to the game. They would also be more likely to need regular drinks during the game due to
greater amounts of fluid loss, compared to less active players such as a goalie or players on
the backline.
b Players training with the national squad would have more frequent and demanding training
sessions, both on the field and off the field (in gymnasiums, etc.). Therefore their needs for
fuels would be higher (pre game and as a recovery strategy) and they are likely to have
greater protein intake to assist repair and growth of cells.
c Players performing on two consecutive days need to ensure that they are fully ‘refueled and
rehydrated’. In addition to this they need to pay attention to rapid removal of by-products
and care of muscles, joints, etc. to ensure optimal performance the next day. This might see
the use of massage, hydrotherapy or other physical recovery methods.
d It is likely that the players will not be greatly increasing the amount of carbohydrates
consumed and insufficient information about timing of the meal and the semi-finals is
provided – the foods at Hungry Macs would most likely be high in fats, protein and
possibly salt, and not assist their ‘loading plan’. The players may feel bloated, dehydrated
and ‘lacking energy’ the next day.
2 a, b & c Some people using illegal performance enhancing substances try to hide or “mask”
them by taking diuretics in the belief that this will flush them out of their bodies. This is
ineffective and leads to dehydration, cramping, the potential for elevated body
temperatures and risk of losing consciousness, heat stroke, etc.
Plasma expanders are used to increase the fluid/plasma component of blood and are
commonly used in emergency wards to treat victims of burns, shock and trauma. Athletes
can use these substances to dilute the concentration of banned substances such as EPO in
their blood. Allergic reactions are sometimes experienced as side effects.
Epitestosterone is a form of testosterone that doesn’t enhance performance. Most drug tests
for testosterone measure the ratio of testosterone to epitestosterone and this is known as the
T/E ratio. Athletes can inject epitestosterone in an attempt to lower the T/E ratio and hide
the use of testosterone. Epitestosterone has no known harmful side effects.
Many performance-enhancing drugs have structures shaped similar to organic acids. These
organic acids are removed by a protein in the kidney that transports organic acids. If this
protein can be blocked by using drugs that are known as ‘secretion inhibitors’, then they
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Nelson Physical Education Units 3 & 4
Test your knowledge solutions
Chapter 14
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would not appear in the urine being tested. Allergic reactions, kidney problems and nausea
are common side effects associated with secretion inhibitors.
a Caffeine may improve performance by :
 acting as a stimulant for the CNS and the circulatory and respiratory systems
 possibly increasing fat oxidation leading to glycogen sparing
 contributing to more intense muscular contractions.
b 3+ mg of caffeine per kilogram of body weight might contribute to improved endurance
performance.
c One of the largest side effects associated with caffeine consumption is its high diuretic
effect. This may add to elevated body temperatures, resulting from increased fluid loss.
Athletes performing in hot and humid conditions already struggle with fluid loss and
rehydration, and do not need the added stress on their body that caffeine may enduce.
a & b Research is currently being conducted on colostrum and performance enhancement. It
is thought to potentially improve immunological and growth functions by increasing
protein synthesis, both contributing to improved recovery mechanisms.
a Men generally need more minerals than women due to their larger muscle-to-body-weight
ratio and larger blood volumes and the function they play in growth and repair at these
sites.
b In general, premenopausal women need more iron than men due to menstruation. Women
lose an average of 15 to 20 milligrams of iron each month during menstruation.
c There is a finite amount of minerals that can be absorbed and stored by our bodies. Excess
amounts are excreted.
a Myth: Eating chocolate before an endurance event will provide you with extra energy and
improve your performance.
Large amounts of sugar or glucose should not be consumed less than one hour before
exercise. The ‘sugar hit’ increases both blood glucose and insulin levels. As a result of high
insulin levels, blood glucose is reduced during the exercise period, leading to
hypoglycaemia. This leads to feelings of fatigue. It also lowers the availability of bloodborne glucose as a fuel, which in turn causes muscle glycogen to be used in greater
amounts, speeding up the onset of muscular fatigue in endurance events.
Myth: Salt tablets should be taken to replace salts lost through sweating and thus prevent
cramps.
Salt tablets remain in the stomach for long periods of time and result in the movement of
water from the bloodstream to the stomach via osmosis. This leads to further reduction in
performance and may contribute to stomach cramps and high blood pressure. Remember
that each litre of sweat contains about 1.5 grams of salt, and twice this amount is found in
the average meal.
b Myth: Drinking water prior to activity will cause a ‘stitch’.
Fact: No evidence exists to support this theory. In fact, there is as yet no scientific
explanation of the cause of a ‘stitch’. It is thought that lack of oxygen to respiratory
muscles (diaphragm and intercostal muscles) due to insufficient blood flow is implicated.
Fluid intake prior to an activity is advisable, particularly prior to heavy exercise in hot
weather. Fluid loss may amount to two litres per hour. Fluid intake is critical, in that it
replaces the fluid lost and allows the body to cool itself continually by sweating, thus
preventing the body temperature from rising. Insufficient fluid intake may lead to heat
stress, heat exhaustion, heat stroke and even death.
More dietary myths (and facts) can be found at :
http://www.peakperformance.on.ca/health/1myths.htm#1
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Chapter 14
c Vitamins and minerals taken in excess can cause toxicity problems, or affect the body’s
ability to absorb or retain other nutrients. For further side effects associated with vitamin
and mineral ‘overdose’, visit http://nutrition.tufts.edu/consumer/balance/200311/vitaminod.html and consult the table provided.
d Any recommendations should involve a balanced diet (avoiding foods high in fat content)
with exercise (mainly using the aerobic system and utilising fats as a fuel) that is
appropriate to the level of person’s fitness. The person must aim to have a negative energy
balance where more calories are used as energy than those consumed in foods. With
increased exercise levels it makes sense to recommend increased water intake (calorie
free!). It is important that the myth of ‘spot reduction’ be explained along with decreased
fat/increased muscle ratio that is likely to accompany increased exercise levels.
7 a Branched-chain amino acids may:
 minimise protein breakdown and contribute to increased muscle mass when combined
with a resistance training program
 delay fatigue caused by transmitter tiredness
 aid in haemoglobin production.
NB. More research needs to occur in this area!
b These protein foods that are high in branched-chain amino acids will contribute to energy
production of assist in cell repair and growth.
c Transmitter tiredness (depletion of Acetylcholine – Ach) can be countered by either
reducing the intensity of the activity or taking regular breaks as allowed during the
performance (use of interchange facility) to allow it to be resynthesised.
Dietary choline and phosphatidylcholine serve as the sources of free choline for
acetylcholine synthesis. Foods high in phosphatidylcholine content (major delivery form
of choline), are beef liver, egg yolks and soya. Beef liver, iceberg lettuce, peanuts and
cauliflower are some foods that contain free choline. These foods assist in the resynthesis
of Ach.
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