Chapter 5 Nutrition Flashcards

1
Q

What is fat important energy source for

A

Endurance sports

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2
Q

What is fat also known as

A

Lipids

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3
Q

What are the different types of lipids

A

Triglycerides
Sterols
Phospholipids

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4
Q

What is an example of a sterol

A

Cholesterol

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5
Q

What are triglycerides made up of

A

Glycerol

3 fatty acids

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6
Q

What are the different types of fatty acids

A

Saturated fatty acid

Mono unsaturated fatty acid

Poly unsaturated fatty acid

Omega 3 fatty acids

Unsaturated fatty acid - cis

Unsaturated fatty acid - trans

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7
Q

What are fatty acids

A

Long chains of carbons

Always have a even number

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8
Q

What are saturated fatty acids

Bonds

Examples

Cause

A

BAD FAT

Single bonds

Tropical oils - coconut and palm oils

Chronic diseases

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9
Q

What are monounsaturated fatty acids

Bonds

Examples

Cause

A

GOOD FAT

1 Double bond

Olives/olive oil
Avocado
Nuts

Lower chronic diseases

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10
Q

What are Polyunsaturated fatty acids

Bonds

Examples

A

NEUTRAL FAT

More than 1 double bond

Cheaper oils
Nuts

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11
Q

Do americans eat more MUFAS or PUFAS

A

PUFAS

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12
Q

What is omega 3 fatty acids

Bonds

Example

A

GOOD POLY FAT
Form of a PUFA

The 3rd carbon is where the double bond is located

Fish

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13
Q

What are Cis unsaturated fatty acids

Where are they usually found

A

Hydrogens on the SAME side of the double bond

Usually found in nature

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14
Q

What are trans unsaturated fatty acids (Trans fat)

What creates them

A

VERY BAD FAT

Hydrogens on the OPPOSITE side of the double bond

Hydrogenation creates trans unsaturated fats

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15
Q

Why are trans fats produced

A

Cheaper

Long shelf stability

Feels good in mouth

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16
Q

How do you work out the percentage of a macro nutrient in a product

Example

A

Grams of macro X Grams per calorie

/ total calories X 100

8 grams of fat X 9 grams per calorie = 72

72 / 150 total calories X 100 = 48%

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17
Q

What is cholesterol

A

IS NOT FAT

IS A STEROL

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18
Q

What is cholesterol measured in

A

mg

NOT GRAMS

19
Q

Cholesterol is

A

NOT essential nutrient because the body can produce it

20
Q

Where is cholesterol made

A

In the lvier

21
Q

What type of food contains cholesterol

A

All animal foods

22
Q

What are phospholipids

A

Similar to triglycerides

But have one phosphate instead of a fatty acid

and one choline on the end of the phosphate

23
Q

What foods contain phospholipids

Examples

A

Fat rich foods

Eggs, wheat germ, peanuts

24
Q

Are phospholipids an essential nutrient

A

NO

The body can make all the phospholipids it needs

25
Q

What is the recommended intake for lipids:

Total fat
Saturated fatty acids/Trans fat
Cholesterol

A

Total fat AMDR:
20 - 35% of daily energy intake

Saturated/trans:
max 7-10% of caloric intake

Cholestrol
300 mg daily
OR 100mg/1000calories

26
Q

How much cholesterol do we need a day

How much per 1000 calories

A

300mg

100mg

27
Q

What are the possible problems with excessive dietary fat

A

Health:
Heart disease
Obesity

Sports:
May displace carbs
Lead to excess caloric intake
Weight gain
May cause gastrointestinal problems
28
Q

What are the different types of lipoprotein

A

LDLs

HDLs

29
Q

What are LDLs

A

BAD cholesterol

Mainly cholesterol
Deliver cholesterol to the cells (DELIVERY)

Low density of protein

30
Q

What are HDLs

A

GOOD cholesterol

Mainly protein
Deliver cholesterol from cells to liver (RECYCLE)

High density of protein

31
Q

What do you do If you need to lower LDL

A

Less saturated and trans fat
Increase fiber
Decrease weight
Reduce smoking

32
Q

What do you do if you need to raise HDL

A
Increase exercise (aerobic)
HAS TO BE DAILY
33
Q

Who has a higher HDL level

Why

A

Females

Due to estrogen

34
Q

Android fat is

A

Stomach fat

35
Q

Gynoid fat is

A

Hips, breast and thigh fat

36
Q

How much fat is used in MILD EXERCISE (25% VO2 max)

A

80% comes from fat

20% from carbs

37
Q

How much fat is used in MODERATE EXERCISE (up tp 65% VO2 max)

A

Muscle triglycerides become more important

Around 50/50

38
Q

How much fat is used in HIGH INTENSITY EXERCISE (>= 85%)

A

Carbs more important
Muscle glycogen becomes main source

Fats <= 25%

39
Q

What is the general statement with regards to exercise and fat use

A

Increase in exercise intensity

Fat oxidation decreases

Carb oxidation increases

40
Q

What does endurance training do on use of fats

A

Induces adaptations that enhance fat utilisation and aerobic performance

Well trained athletes can burn fat at higher vo2 max

41
Q

Trained athletes have the ability to burn fat at…

A

Higher VO2 max

42
Q

What are fat strategies or supplements that are proposed to be ergogenic

A

CAFFEINE

Fat loading

Fasting

Omega 3 fatty acids

Etc

43
Q

What are the chronic diseases associated with excess diet fat

A

Coronary heart disease

Obesity

Diabetes

High blood pressure

Certain forms of cancer

44
Q

Caffeine helps to release…

A

Fat from tissues