ch6

Question 1

what molecules are included in the term fat/lipids

Answer 1

triglycerides
fatty acids
phospholipids

Question 2

what type of fat predominates in food and in the body

Answer 2

triglycerides

Question 3

structure of triglycerides

Answer 3

3 fatty acids attached to a glycerol molecule

Question 4

which types of fat can be used for energy

Answer 4

fatty acids
triglycerides

Question 5

difference btw saturated, monounsaturated and polyunsaturated fatty acids

Answer 5

saturated = no double bonds
mono= 1 double bond
poly = 2+ double bonds

Question 6

food w/ predominated saturated fats

Answer 6

animal fats and tropical oils

Question 7

food w/ predominant monounsaturated fats

Answer 7

olive oils, avocado, nuts and seeds

Question 8

food w/ predominant polyunsaturated fats

Answer 8

fatty fish, walnuts, flaxseeds, vegetable oil

Question 9

chemical difference btw cis and trans fatty acids

Answer 9

cis = group on the same side of double bond
trans= group found on opposite side of the double bonds btw carbon

Question 10

Why might people be advised to eat whole (less processed) foods? in rel to cis/trans bonds

Answer 10

less processed food are naturally more w/ cis fatty acids, cis ables the molecule to bend which is imp when FA is incorporated into cell memebrane

Question 11

what are the essential fatty acids

Answer 11

linoleic acid
alpha-linoleic acid
omega-3 and 6 family/

Question 12

What are good sources of each essential fatty acid

Answer 12

omega 6= vegetable oil,
omega 3= soy, canola, leafy green, fish oils

Question 13

Which one of the essential fatty acids do we need more of?

Answer 13

most people get their omega 6 fix with normal nutrition we often need to inc our omega 3 consumption

Question 14

digestion of fats

Answer 14

predominantly in the small intestine
not disolved by water
need bile and digestive enzymes before they can cross the memebrane of the instestinal cells

Question 15

functions of lipids

Answer 15

energy
cushioning
transport fat-soluble vitamins
cell membranes
precursor for hormones
formation of eicosanoids
taste and texture of food

Question 16

fatty acids are chains of:

Answer 16

carbon and hydrogen with a carboxyl group at one en and a methyl group at the other end

Question 17

fatty acid chain lengths are odd/even

Answer 17

even

Question 18

what are eicosanoids

Answer 18

signalling molecules derived from long chain fatty acids

Question 19

2 effects of fat in the stomach

Answer 19

delays gastric emptying rate, results in satiety (fullness)

Question 20

what is an essential digestive enzyme

Answer 20

pancreatic lypase

Question 21

advantages of using fat during exercise

Answer 21

abundant in food supply
energy dense
substantial storage in adipose tissue
produces large amount of ATP

Question 22

disadvantages of using fat during exercise

Answer 22

-time to transport and metabolize
-requires oxygen

Question 23

effect of caffeine on fat usage

Answer 23

• may enhance fat mobilization
• fat oxidation is not significantly increased
• central nervous system stimulant
  (inc sens of awareness)
  (dec perceived effort)

Question 24

inadequate fat intake vs training, performance an dhealth

Answer 24

• inadequate replenishment of intramuscular fat stores
• inability to manufacture sex-related hormones
• decline in high-density lipoprotein cholesterol
• inadequate fat-soluble vitamin intakes

Question 25

explain intestinal absorption

Answer 25

fat particles enter the mucosal cells via passive diffusion short n dmedium chain go directly in the blood stream via portale vain long chain re assembled into triglyceride and package into chylomicron

Question 26

explain the transportation of fat

Answer 26

short chain: directly into blood via portal vein long chain: via chylomicrons via lymphatic system lipoprotein: helps distribute fats throughout the body for energy, storage or cell func

Question 27

fat storage sites

Answer 27

- adipose tissue - liver muscle - small deg in blood

Question 28

metaolism of fatty acide in the body

Answer 28

via oxidative phosphorylation fa transported into mitochondria thenoxidized through kreb cycle to form ATB aerobic energy system

Question 29

what happens to the use of fat as a fuel as exercise intensity inc

Answer 29

inc in intensity - inc in anaerobic E production - lactate prevents FFA from binding to albumin - inc blood flow to muscle

Question 30

what happens to fat used for energy when steady state exercise progresses in duration

Answer 30

inc fat oxidation

Question 31

do you have to burn fat to lose fat

Answer 31

no calorie deficit different fuels used

Question 32

why do athletes acutely and chronically restrict fat intake

Answer 32

Many athletes do not want to be in energy balance; instead, they want to maintain an energy deficit for a period of time. The reason for the deficit is to force the body to use stored body fat for energy. The athlete’s goal is to attain a lower percentage of body fat, which presumably will translate to a performance advantage.

Question 33

Why is consuming enough dietary fat important for athletes?

Answer 33

1) inadequate replenishment of intramuscular fat stores, (2) inability to manufacture sex-related hormones, (3) alterations in the ratio of high- and low-density lipoproteins (HDL:LDL), and (4) inadequate fat-soluble vitamin intakes.

Question 34

is caffeine an effective supplement

Answer 34

The strongest scientific evidence shows that caffeine can enhance endurance performance in distance runners, cyclists, and cross- country skiers. There is also evidence that caffeine can improve performance for those engaged in high- intensity activities lasting 1 to 20 minutes, including run- ners, cyclists, swimmers, and rowers. Athletes in other sports have been studied, but the evidence for improv- ing performance is not conclusive

Question 35

how might caffeine affect fat use

Answer 35

Although caffeine may enhance free fatty acid mobilization during endurance exercise, more fat is not oxidized, and reliance on mus- cle glycogen is not reduced.

Question 36

What are the recommended guidelines for fat intake for athletes?

Answer 36

20-35% of total daily calories should come from fat. 0.8-1.5 g per kg of body weight is a good range. Avoid going below 15-20% of total calories, as this can harm hormone levels and recovery.

Question 37

ways to reduce dietary fats

Answer 37

- reduce portion sizes - prepare foods with less fat - add less fats to food - order carefully at restaurants - be aware of hidden fats - lower-fat cuts of meat or poultry - low-fat or nonfat dairy products lower fat version of high fat processed foods - substitute fruits and veggies for fat containing snack foods

Question 38

medium chain triglycerides supplements

Answer 38

easily digested, readily absorbed & oxidized rapidly - supplies energy, reduces muscle glycogen breakdown, and improves performance

Question 39

fish oil supplement

Answer 39

improve membrane characteristics and func - claim inc vo2 max no supporting evidence

Question 40

mechanism of caffeine supplement

Answer 40

CNS stimulant that dec perceived effort does not inc fat oxidation