KNH 509 Chapter 6; Fats

With the onset of moderate-intensity, steady-state exercise, approximately how long does it take for fat oxidation to reach its maximal rate of activity?

10 to 20 minutes

To enhance ultra-endurance performance, the fat-adaptation diet should only be followed for how many days?

5-6

Because fat molecules do NOT mix easily with water, ___ is needed before they can cross the membranes of intestinal cells.

bile

The appropriate amount of fat for training and performance depends, in part, upon ____.

overall energy need

While genetics have been found to play a role in a person's susceptibility to develop obesity, lifestyle factors such as diet, stress management, and physical activity have been shown to play a role in the development of obesity. These factors are known as ___________ factors

epigenetic

The enzyme that stimulates the breakdown of triglycerides and the release of fatty acids from adipocytes is ____, whereas the enzyme that stimulates the breakdown of fats circulating in the blood is ______.

hormone-sensitive lipase; lipoprotein lipase

All of the following are potential negative effects of chronic inadequate fat intake and energy restriction EXCEPT ________.

inadequate hydration replacement

One potential negative effective on long-term, extreme dietary fat reduction is _____.

inadequate replenishment of intramuscular fat

The person that would likely get the greatest benefit from taking an omega-3 supplement for the anti-inflammatory properties is a(n) ____.

untrained person

Lipids that comprise about 95% of the fat you eat

triglycerides

The predominant fat in food and in the body is ____.

triglycerides

How many portions of fatty fish per week are needed to meet omega-3 requirements?

One

___ is needed for fat digestion in the small intestine, whereas ___ stimulates the release of fatty acids to be absorbed by fat and muscle cells.

Pancreatic lipase; lipoprotein lipase

Lipids that have both a hydrophobic end and a hydrophilic end

Phospholipids

Which fatty acid contains its first double bond on the third omega carbon? Check all that apply.

Polyunsaturated fatty acid Omega-3 fatty acid

Which fatty acid contains its first double bond on the sixth omega carbon? Check all that apply.

Polyunsaturated fatty acid omega 6 fatty acid

Lipids that are not essential in the diet but are used in the structure of every cell membrane

Sterols

"Metabolism is essentially your body taking what you've eaten, breaking it down, and converting it to energy." This a correct, yet simplified explanation of metabolism.

True

Athletes should experiment with different dietary strategies to determine which strategy is most effective for them and the specific event in which they are participating.

True

B-oxidation is the process of cleaving a fatty acid into two carbon segments and converting them to acetyl-CoA.

True

Caffeine may increase the mobilization of fatty acids during exercise, but it does NOT appear to improve performance due to increased fat metabolism.

True

During prolonged steady-state exercise (as with marathon running), there is a reduced reliance on carbohydrate and an increased dependence on fat oxidation for energy.

True

If done correctly, a reduction in dietary fat intake can be a strategy that results in the safe loss of body fat.

True

Olives, sesame seeds, and flax seeds all contain fat.

True

The triglycerides found in food contain a combination of saturated, monounsaturated, and polyunsaturated fatty acids.

True

The typical American diet is usually too high in fat for an athlete in training.

True

Triglycerides must be broken down into smaller components for absorption; after they are absorbed, they are resynthesized back into triglycerides to be transported around the body.

True

He defines the role of fat with this statement: "All fat is essentially stored energy for your body to use later on." Given what you know about fat, is this statement true or false?

True. This is a simplified, but accurate, statement.

Consumed in smaller quantities in the human diet

omega 3

Higher ratio in avocado and soybean oil

omega 6

In general, what amount of fat per day is recommended to athletes in training who are not trying to lose weight?

1.0 to 3.0 g/kg

The most common transport protein for fatty acids that have been mobilized from adipose tissue is _____, whereas fats from the diet are transported by _________?

Albumin; chylomicrons

How are dietary triglycerides absorbed from the gastrointestinal tract?

As small components that will be re-packaged as triglycerides in the mucosal cell

The fat adaptation diet results in which of the following?

Both an increase in fat consumption and insulin resistance

Saturated fat

Butter

When calculating a dietary prescription, why is fat intake determined after carbohydrate and protein?

Carbohydrate and protein play critical roles in training and recovery

Polyunsaturated fat

Corn oil

A chylomicron contains diet-derived triglycerides and is absorbed directly into the bloodstream from the small intestine.

False

Both caffeine and carnitine supplementation have been shown to be effective for improving endurance performance and high-intensity activities lasting up to 20 minutes.

False

Both the narrator of the video and the text in the video state that, "Coconut oil has been shown to increase calories burned over 24 hours by as much as 5%." True or false? This statement is supported by research cited in the video and/or in the video's description.

False

Ketone bodies can be produced as a result of fat metabolism, and an overreliance on fat metabolism can result in ketosis, which has been shown to be beneficial for optimal athletic performance.

False

Omega-3 fatty acid supplements have been shown to reduce inflammation in athletes.

False

Saturated fatty acids contain one or more double bonds between carbons, reducing the number of hydrogen atoms that can be bound to the structure.

False

The daily recommendation of fat is independent of the other macronutrients and total energy.

False

The percentage of energy derived from fat metabolism increases as activity and exercise intensity increases.

False

He follows that up by saying, "And the faster your body does this, the less likely you are to store what you've consumed as fat." True or false? This is an accurate statement.

False. That's not entirely accurate and could cause potential health problems for certain individuals.

______ is produced in the stomach and promotes appetite and weight gain. Levels generally increase before a meal and decrease after a meal.

Ghrelin

After lipolysis, what happens to the glycerol portion of the triglyceride?

Goes to liver to be used in gluconeogenesis or triglyceride re-synthesis

Omega-3 fat protects against which chronic disease?

Heart

Essential fatty acids:

Help to regulate inflammatory processes

Omega-6 fatty acids are:

Help to regulate the constriction of blood vessels

___ results in the formation of ___ fatty acids.

Hydrogenation; trans

What is ketosis?

Increased fatty acid oxidation resulting in an abnormal increase in ketone bodies

Monounsaturated fat

Olive oil Bent chemical structure

Includes the acids DHA and EPA

Omega 3

Main food sources include green leafy vegetables and some fatty fish

Omega 3

Generally consumed in excess in the human diet

Omega 6

Known as linoleic acid

Omega 6

Which food item is one of the best sources of omega-3 fat?

Salmon

Why would an endurance athlete limit the amount of fat in a pre-competition meal?

To delay gastric emptying.

What is the most important factor in weight (fat) loss?

Total caloric expenditure

The body can use fat to produce ATP by converting fatty acids to ____, which can then proceed through ____.

acetyl CoA; the Krebs cycle

In general, Americans consume too much fat, which can be detrimental to athletic performance. All of the following are ways to reduce fat intake EXCEPT ______.

adding butter to a baked potato

Adipose tissue is made up of both fat and the ________ that store the fat.

adipocytes

The respiratory exchange ratio (RER) is the ratio of ____ and is lower for ____ metabolism.

carbon dioxide produced to the oxygen consumed; fat

Caffeine has several possible ergogenic effects on the body; however, its practical effect on performance is probably due to an increase in _____.

central nervous system stimulation

Omega-3 fatty acids ________ inflammation. An example of a food(s) containing predominantly omega-3 polyunsaturated fat would be ____.

decrease; fish and fish oils

Lipids are a large group of substances that are ______ in water. Many types of lipids with different structures and properties exist both in the body and in food.

insoluble

When body fat increases, the hormone ______ increases suppresses appetite.

leptin

Which of the following are essential fatty acids?

linoleic and alpha-linolenic

Stress induced by exercise stimulates the release of hormones, including epinephrine, which results in ________.

lipolysis of triglycerides to release glycerol and free fatty acids

The enzyme responsible for pulling circulating, excess triglycerides out of the bloodstream and placing them into fat storage is called __________ .

lipoprotein lipase

______________ is an enzyme that removed excess triglycerides from the bloodstream and put them into fat storage. This enzyme is found to have a higher rate of activity in obese individuals.

lipoprotein lipase

Saturated fats have a ___ potential for spoiling when exposed to oxygen or heated and unsaturated fats have a ___ potential for spoiling when exposed to oxygen or heated due to their chemical structure.

low high

A low-carbohydrate diet is NOT recommended for a healthy endurance athlete because it could result in ____.

low glycogen stores, which would impair training and performance

The ability to oxidize fat during physical activity would be of most value to a ____.

marathon runner

All of the following have hidden saturated fat EXCEPT ___________.

peanuts

Lipids that are manufactured by the body and can act as emulsifiers in food

phospholipids

When more calories are taken in than expended energy balance is said to be

positive

The Respiratory Exchange Ratio (RER) gives an indication of ____.

relative fat oxidation

Caffeine at levels that are equivalent to ________ cups of strong coffee consumed within 2 to 3 hours of competition has been banned by several sports-governing bodies, including the NCAA.

six to eight

Lipids synthesized in the liver and used to make several important hormones

sterols