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NASM CSNC > Chapter 9 - Fat > Flashcards

Chapter 9 - Fat Flashcards

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1
Q

what are the fat-soluble vitamins?

A

vitamins K, A, D, and E

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2
Q

lipids

A

A class of organic compounds that includes: -
* fats
* oils
* other biomolecules

that are soluble in non-polar solvents

can be classified as either simple or compound lipids

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3
Q

fatty acids

A

molecules that contains a carboxylic acid with an aliphatic chain

Fatty acids (fats) are the main form of lipid consumed through diet

used to store energy in the form of body fat

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4
Q

types of fatty acids

simple lipids

A

the most commonly consumed lipids (triglycerols)

The lipids are found in meat, dairy, oils, nuts, and seeds. These lipids are made up from a glycerol molecule that provides the backbone to which three fatty acids units attach

These triglycerols are also the main form of stored energy (stored fat) in the body

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5
Q

types of fatty acids

glycerol

A

triglycerols are also the main form of stored energy (stored fat) in the body

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6
Q

types of fatty acids

saturated fatty acid

A

A fatty acid that is fully saturated with hydrogens

the entire carbon chain is full of hydrogens

the chemical structure of fatty acids make them more chemically stable than unsaturated fatty acids. As such, they are solid at room temperature and have long shelf lives

butter, beef, cheese, and egg yolks, along with coconut, chocolate, and other industrial oils like palm oil

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7
Q

types of fatty acids

unsaturated fatty acid

mono and poly unsaturated types

A

A fatty acid that** has one or more carbons that are not fully saturated** with hydrogen

healthier than saturated fats

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8
Q

hydrocarbon chains

A

A molecule that consists of hydrogen and carbon only

short-chain: 6-8 carbons
medium-chain: 8-10
long-chain: 12 or more

long-chain carbons are the most common form of hydrocarbon chain in the body

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9
Q

types of fatty acids

monounsaturated fat

A

A fatty acid that has one carbon that is not fully saturated with hydrogen

have a single carbon that is missing a hydrogen, while polyunsaturated fats have one or more carbon atoms that are missing a hydrogen atom.

Monounsaturated fats are found in foods such as olives and olive oil, avocados, almonds, canola oil, cashews, and pecans

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10
Q

types of fatty acids

polyunsaturated fat

A

A fatty acid that** has more than one carbon that is not fully saturated with hydrogen**

include flax seeds, sunflower seeds, walnuts, corn, safflower oil, and salmon

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11
Q

types of fatty acids

omega fatty acid

types 3 and 6

A

unsaturated fat based on the position of the unsaturated carbon in the chain

have their first double bond occur at the third carbon atom from the end

omega-6 fatty acids have their first double bond occur at** the sixth carbon atom** from the end

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12
Q

types of fatty acids

omega 3 fatty acids

A

found in both short-chain and long-chain fatty acids

Alpha-linolenic acid (ALA) - short-chain O3FA found primarily in plant foods, such as walnuts, chia seeds, and flax seeds

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - long-chain O3FA found in cold-water fatty fish and shellfish like salmon, mackerel, and crab

the recommended daily intake of omega 3s is 1.1-1.6 g (1 serving of fatty cold-water fish)

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13
Q

types of fatty acids

omega 6 fatty acids

A

alpha-linoleic acid - primary O6FA and is primarily found in plant oils:

  • safflower
  • soybean
  • canola oil

consumed in higher quantities, with guidelines recommending ~12–17 grams per day for both genders

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14
Q

types of fatty acids

trans fats

A

taking a liquid with unsaturated fat and adding a hydrogen to one or more carbon molecules, forcing the structure to become more saturated

the fat in French fries, doughnuts, fried chicken, baked goods, snacks, and non-dairy coffee creamer

the US Food and Drug Administration has labeled this type of fat to be not Generally Recognized as Safe (GRAS) and banned it in 2018

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15
Q

compound lipids (2 types)

phospholipids

A

A lipid that contains a phosphate group

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16
Q

compound lipids (2 types)

lipoprotein

A

A group of soluble molecules that combine with and transport fat or other lipids through the blood or plasma

common types are (HDL) and (LDL). Their main roles in the body are to transport lipids in the form of triglycerides and cholesterol throughout the body

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17
Q

hydrophilic

A

substances that can be dissolved in, or are attracted to, water

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18
Q

hydrophobic

A

substances that cannot be dissolved in, or are repelled by, water

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19
Q

function of lipids

structural fat

A

phospholipids provide the molecular structure of cell membranes

These specialized fats combine together to point their hydrophobic tails inward and their hydrophilic heads outward to create a phospholipid bilayer

Fat is a structural component of the body, providing support for organs (kidneys, heart, or eyeballs, which are surrounded by a layer of fat)

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20
Q

function of lipids

energy storage

A

Fats are the largest store of energy and the most energy-dense form of energy storage in the human body

most adults are 170lbs averge and are 34% body fat, meaning they have roughly 210,000 stored calories (good for 60-90 days of energy)

stored as subcutaneous and visceral fat

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21
Q

type of stored fat

subcutaneous fat

A

Adipose tissue that is located between the skin and skeletal muscle

primary source of energy storage + serves as an effective insulator

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22
Q

type of stored fat

visceral fat

A

Adipose tissue that is located below skeletal muscle, most often in the abdominal cavity

carries a higher risk for chronic diseases, such as cardiovascular disease, metabolic syndrome, and diabetes, when compared to subcutaneous fat

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23
Q

function of lipids

hormones

A

Fats, especially cholesterol, are also important in the production of several hormones in the human body.

sex hormones, testosterone and estrogen, are derived from cholesterol

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24
Q

thermoregulation

A

The ability of an organism to keep its body temperature within certain boundaries, even when the surrounding temperature is very different

25
Q

heat dissipation

A

The process of becoming cooler

26
Q

fat digestion

gallbladder

A

A small organ located beneath the liver that secretes digestive fluids, mainly bile

27
Q

fat digestion

glycerol backbone

A

A three-carbon molecule and forms the structural support (backbone) of triglycerides and phospholipids

digestive enzymes work by splitting triglycerides into their glycerol backbone and the fatty acids to which they are attached

28
Q

fat digestion

where does most lipid breakdown occur in the body?

A

the small intestine

mouth and stomach both play a part too

As the partly digested food enters the small intestine, it mixes with bile acids that act on the triglycerides and emulsifies them into smaller droplets, known as micelles

29
Q

emulsify

A

A mixture of two liquids that don’t fully combine

30
Q

micelles

A

Disk-shaped clusters of monoglycerides, fatty acids, and bile salts; allow monoglycerides to be transported to the epithelium

31
Q

fat digestion and absorption

A
32
Q

fat digestion

epithelial cell

A

Form the epithelium, a thin, protective layer that lines the inner and outer surfaces of the intestine

33
Q

fat digestion

active diffusion

A

A form of transportation that pumps molecules across the cell membrane by using ATP energy.

34
Q

fat digestion

passive diffusion

A

A form of transportation that pumps molecules across the cell membrane that does not require cellular energy

35
Q

fat digestion

chylomicrons

A

A droplet of fat that contains protein and lipids and is found in the blood or lymphatic fluid

are large particles made in the small intestine that transport dietary lipids, like fats and cholesterol, from the intestines to other parts of the body

36
Q

differences between fat- and water-soluble vitamins

A

differ in two primary ways
1. fat-soluble vitamins can be stored in tissues
2. fat-soluble vitamins are absorbed much more efficiently if they are consumed with dietary fat than without

consuming vitamin D with a meal that contains dietary fat increases the absorption of vitamin D by ~30–40%

37
Q

fat digestion

albumin

A

A protein that supports the transport of fatty acids within the bloodstream

38
Q

up until what v02 max is the most lipid used for energy?

A

65%

39
Q

predominant storage sites for lipids in the body

A

adipose tissue
muscles - Within the muscle, triglycerides are stored as droplets directly within the muscle fibers, close to the site of oxidation in the mitochondria

40
Q

substrate utilization at varying VO2max levels

A
41
Q

the oxidation of carbohydrates and fats at 240 minutes of exercise

A

notice, right around 120 minutes of exercise is where fat takes over as the main substrate for energy over carbs

42
Q

which is the greater limiting factor, carbohydrates or fats?

A

Carbs, as fats are stored so much more plentifully in the body than carbs are

43
Q

Establishing Dietary Fat Recommendations in Sports Nutrition

A

First establish protein and carbohydrate targets first, and then lipids are what remain to read the total energy intake goal.

Example:

Consider an athlete who requires 3,500 calories per day, is primarily a strength or power athlete engaging in a high-volume training cycle, and who weighs 80 kg (176 lbs). Based on the protein recommendations laid out in Chapter 7 and the carbohydrate recommendations laid out in Chapter 8, this athlete will need 144 grams (1.8 g/kg) of protein and 480 grams (6 g/kg) of carbohydrate per day. This means that of the 3,500 calories per day, 576 calories will come from protein and 1,920 calories will come from carbohydrates, effectively leaving 1,004 calories to come from dietary fat, which is roughly 111 grams of fat.

44
Q

how to establish dietary fat for an athlete

A

Unlike carbohydrates and proteins, there is no definitive guidance on how dietary fat should be altered, thus it seems logical to set dietary fat recommendations once other macronutrient requirements have been established

45
Q

Metabolic Demands of Sport and Fat Recommendations

A

Some sports involve much higher caloric expenditures than others.

fat recommendations will vary substantially based on the substrate utilization of a given sport

46
Q

Fat Intake for The Endurance Athlete

A

endurance athletes are encouraged to follow public health guidelines and consume between 20–35% of total daily energy intake from fat. Recent dietary analyses of over 150 elite and sub-elite endurance athletes appear to suggest that these athletes currently meet such guidelines, reporting an average intake of 29% of total daily energy intake

47
Q

Fat Intake for The Strength/Power Athlete

A

dietary fat intake should align with the recommended range of 20–35% of daily energy intake and be altered based on the requirements of other macronutrients, training volume, and body composition goals

48
Q

fat consumption for female athletes

A

should be the same as for men, follow national nutrition guidelines

49
Q

fat intake for the injured athlete

A

Injured athletes are also recommended to follow consensus guidelines of 20–35% of daily energy intake from fat

50
Q

RED-s (Relative Energy Deficiency in Sport)

A

refers to impaired physiological function including, but not limited to, metabolic rate, menstrual function, bone health, immunity, protein synthesis, cardiovascular health caused by relative energy deficiency.

51
Q

High-Fat Diets and Sports Performance

A

following a high-fat, low-carbohydrate diet increases the molecular machinery involved in fatty acid oxidation (e.g., genes, enzymes, and mitochondria) and concurrently decreases the molecular machinery involved in carbohydrate oxidation

they can increase fat utilization, but don’t increase performance athletically

52
Q

By what process are fatty acids absorbed into the body?

A

diffusion

53
Q

how is the liver involved in fatty acid metabolism?

A

it produces bile salts that diffuse fat

54
Q

albumin

A

protein that carries fatty acids through the blood

55
Q

How long does it take to see fat adaptation within skeletal muscle?

A

5-7 days

56
Q

what is the name of a long-chain omega-3 fatty acid?

A

Docosahexaenoic acid

57
Q

Roughly how many calories of stored energy as fat does the average adult human hold?

A

130,000 calories

58
Q

What effect do medium-chain triglycerides have on higher intensity exercise?

A

no effect

59
Q

What is the maximal rate at which fat is oxidized?

A

fatmax

NASM CSNC (19 decks)

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