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NASM cnc final > Fats > Flashcards

Fats Flashcards

1
Q

Compounds that are fatty acids or their derivatives.

A

Lipids

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2
Q

Organic compounds with long hydrocarbon chains that are saturated or unsaturated.

A

Fatty Acids

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3
Q

Comprised of two fatty acids, a phosphate group, and a glycerol molecule. The phosphate group head is water soluble and the fatty acid tail is water insoluble. They align themselves to form the cell membrane.

A

Phospholipids

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4
Q

A lipid-like waxy substance found in all cell membranes, most body tissues, and body fluids – the body needs some of this to make steroid hormones and vitamin D.

A

Cholesterol

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5
Q

Fatty acids that have the maximum number of hydrogen molecules and contain only single bonds between their carbon atoms.

A

Saturated Fatty Acids

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6
Q

Foods high in ____ fatty acids nature this are usually solid at room temperature (like butter) and are often found in animal fat, palm oil, and coconut oil.

A

Saturated

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7
Q

Fatty acids that have one or more double bonds between the carbon atoms in the carbon chain.

A

Unsaturated Fatty Acids

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8
Q

____ Fatty Acids are typically liquid at room temperature, relatively unstable, and are prone to oxidative damage.

A

Unsaturated

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9
Q

What kind of bonds do saturated fatty acids have?

A

Single bonds

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10
Q

What kind of bonds do unsaturated fatty acids have?

A

double bonds

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11
Q

The process of forcing hydrogen into vegetable oil to create a semi-solid or solid saturated fat.

A

Hydrogenation

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12
Q

The imbalance of free radicals and antioxidants – free radicals are oxygen-containing molecules with an uneven number of electrons, which makes them susceptible to react with other molecules.

A

Oxidative Damage

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13
Q

Unsaturated fats that have one unsaturated carbon molecule (two hydrogen atoms instead of four) or one double bond.

A

Monounsaturated Fatty Acids

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14
Q

Unsaturated fats that have two or more double bonds between carbon molecules.

A

Polyunsaturated Fatty Acids

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15
Q

An artificial fatty acid that occurs when hydrogen is added to liquid vegetable oils (unsaturated fat) to make them more solid (saturated fat) and have a more stable shelf life.

A

Trans Fat

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16
Q

Lipoprotein that carries cholesterol from the liver to the cells, known as bad cholesterol.

A

Low-Density Lipoproteins

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17
Q

The primary storage and transportable form of fats in the body, composed of three free fatty acids bound to a glycerol backbone.

A

Triglycerides

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18
Q

Lipoprotein that carries excess cholesterol away from the cells to the liver where it is turned into bile or excreted, known as the good cholesterol.

A

High-Density Lipoproteins

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19
Q

Damage that occurs to the endothelium, the thin layer surrounding blood vessels.

A

Endothelial Dysfunction

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20
Q

The loose connective tissue composed of fat cells for stored energy.

A

Adipose Tissue

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21
Q

A combination of fat and protein that transports cholesterol and other lipids to and from various tissues through the blood.

A

Lipoproteins

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22
Q

Fatty acids that cannot be synthesized, or not in adequate amounts, and, therefore have to be consumed in the diet – they include omega-3 and omega-6 fatty acids.

A

Essential Fatty Acids

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23
Q

Named based on the position of the first double bond in the carbon chain, Carbon 3, an essential polyunsaturated fatty acid that is found in fish, seafood, flaxseed oil, and walnuts.

A

Omega-3s (a-Linolenic)

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24
Q

What are Omega-3s also known as?

A

a-Linolenic

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25
Q

Named based on the position of the first double bond in the carbon chain, Carbon 6, an essential polyunsaturated fatty acid that is found primarily in plant oils such as corn, soybean, and safflower.

A

Omega-6s (a-Linoleic)

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26
Q

What are Omega-6s also known as?

A

a-Linoleic

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27
Q

What kind of fatty acids are Omega-3s and Omega-6s?

A

Polyunsaturated fatty acids

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28
Q

Essential omega-3 fatty acid found in marine sources including fish and krill, serves as a precursor to various compounds that have anti-inflammatory activities in the body in addition to serving as structural components of the brain and eye tissue.

A

EPA (eicosapentaenoic acid)

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29
Q

Essential omega-3 fatty acid found in marine sources including fish and krill, highly abundant in the human brain, eyes, and sperm cells.

A

DHA (docosahexaenoic acid)

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30
Q

The recommended intake of various nutrients as determined by the Food and Nutrition Board of the Institute of Medicine - these include recommendations like the Recommended Dietary Allowance (RDA) and Acceptable Macronutrient Distribution Range (AMDR).

A

Dietary Reference Intake (DRI)

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31
Q

The recommended average daily intake level based on observed or experimentally determined estimates of nutrient intake by groups of apparently healthy people that are assumed to be adequate - this is used when an RDA cannot be determined.

A

Adequate Intake (AI)

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32
Q

What is the AI per day for omega-3s?

A

1.6g for men and 1.1g for women

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33
Q

What is the AI per day for omega-6s?

A

17g for men and 12g for women

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34
Q

What is the main component of a cell’s membrane?

A

phospholipids

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35
Q

Which vitamins are fat soluble?

A

A, E, D, K

36
Q

What are good sources of Omega-3 fatty acids?

A. Popcorn
B. Canola oil
C. Salmon, mackerel
D. Pecans, walnuts

A

C. Salmon, mackerel

37
Q

What are good sources of Omega-6 fatty acids?

A. Cold-water fish
B. Butter, lard
C. Coconut and palm oil
D. Plant oils

A

D. Plant oils

38
Q

Cells specialized in the storage of fat that makes up adipose tissue.

A

Adipocytes

39
Q

A substance used to bind a hydrophobic and hydrophilic compound.

A

Emulsifier

40
Q

A protein molecule that acts as a catalyst to bring about a biochemical reaction, thus speeding up the process.

41
Q

For lipid digestion, ____ help break down triglycerides into glycerol and fatty acids

42
Q

An alkaline fluid that aids in digestion – it is secreted by the liver and stored in the gall bladder. It acts as an emulsifier in breaking down fats

43
Q

A compound comprised of bile salts (water-loving) surrounding monoglycerides, free fatty acids, and fat-soluble vitamins (water phobic) in order for absorption to occur.

44
Q

An extensive network of vessels passing through almost all bodily tissues that produce and transport lymph (colorless fluid of white blood cells).

A

Lymphatic System

45
Q

An enzyme found in the endothelium of the cells that breaks down triglycerides into fatty acids and a glycerol for the cell to use.

A

Lipoprotein lipase

46
Q

Cells that line the inner surface of blood vessels and other lymphatic tissue.

A

Endothelium

47
Q

Blood is made up of approximately __% water

48
Q

Large lipoprotein that helps transport lipids.

A

Chylomicron

49
Q

Chylomicrons and VLDLs get triglycerides into the cell with the help of which enzyme?

A

Lipoprotein lipase

50
Q

What to HDL and LDL carry?

A

triglycerides

51
Q

What to chylomicrons and VLDLs do in lipid transport?

A

Bring triglycerides into the cell

52
Q

What is the function of LDL?

A

Deliver cholesterol TO the cell.

53
Q

Which lipoprotein delivers cholesterol to the cell?

54
Q

What is the function of HDL?

A

Retrieves excess cholesterol from the cells and brings it back to the liver

55
Q

Which lipoprotein is responsible for retrieving excess cholesterol from the cells and bringing it back to the liver?

56
Q

Where is excess cholesterol eliminated?

57
Q

What is the generally desirable level of total cholesterol in the US?

A

under 200 mg/dL

58
Q

What is the generally desirable level of LDL cholesterol in the US?

A

under 100 mg/dL

59
Q

What is the generally desirable level of HDL cholesterol in the US?

A

over 60 mg/dL

60
Q

What is the generally desirable level of triglycerides in the US?

A

under 150 mg/dL

61
Q

The process that occurs within the cell’s mitochondria to produce glycerol and fatty acids.

A

Beta-oxidation

62
Q

What happens to triglycerides once they enter the cell?

A

They are broken down to fatty acids and glycerol for the cells to use

63
Q

What happens to fatty acids in adipocytes (adipose cells)?

A

Fatty acids combine with a glycerol to become a triglyceride for storage in the adipose tissue.

64
Q

A molecule that participates in biochemical reactions in protein, carbohydrate, and lipid metabolism, producing energy.

A

Acetyl-CoA

65
Q

What happens to Acetyl-CoA in the liver when fatty acid oxidation rates are high?

A

Broken down into ketone bodies

66
Q

What is the AMDR for fat intake?

67
Q

True or False?

Low-density lipoproteins (LDL) carry cholesterol from the liver to the cells.

68
Q

True or False?
High-density lipoproteins carry excess cholesterol away from the cells to the liver where it is turned into bile or excreted.

69
Q

What is the recommendation for saturated fat according to the US Dietary Guidelines, the World Health Organization, and the Joint Food and Agriculture Organization?

A

10% or less of total calories

70
Q

True or False?

Coconut oil can raise both LDL and HDL cholesterol levels.

71
Q

True or False?

The upsides and downsides of coconut oil tend to cancel each other out, meaning coconut oil likely has a neutral impact on heart health, for someone who’s apparently healthy.

72
Q

True or False?

A ketogenic diet may raise LDL cholesterol levels and may not sufficiently fuel high-intensity workouts?

73
Q

True or False?

Some studies indicate that replacing some oils with MCT oil may support weight loss, but the effect was minimal.

74
Q

What is the age group that should avoid consuming reduced fat milks?

a. Any person who is considered underweight
b. Perimenopausal women with osteoporosis
c. Children under the age of 2 years
d. Seniors over the age of 65

A

c. Children under the age of 2 years

75
Q

What is the function of high-density lipoproteins (HDL)?

a. To deliver cholesterol to the liver
b. To deliver amino acids to the cells
c. To deliver glycogen to the liver
d. To deliver water-soluble vitamins to the cells

A

a. To deliver cholesterol to the liver

76
Q

What is the key role of phospholipids?

a. They are the main component of the cell’s membrane and protect the inside of the cell.
b. They carry cholesterol from the liver to the cells.
c. They carry excess cholesterol away from the cells to the liver where it is turned into bile or excreted.
d. They are cells specialized in the storage of fat that makes up adipose tissue.

A

a. They are the main component of the cell’s membrane and protect the inside of the cell.

77
Q

A client asks a Nutrition Coach about the benefits of medium-chain triglyceride (MCT) supplementation in weight loss. What is the BEST response?

a. MCT supplements are a health risk for anyone experiencing dementia.
b. MCT supplements are a health risk for anyone with osteopenia or osteoporosis.
c. Medium-chain triglycerides should be consumed in a supplement form for maximal absorption.
d. While there has been research linking MCT supplementation with weight loss, this should not replace dietary and lifestyle interventions.

A

d. While there has been research linking MCT supplementation with weight loss, this should not replace dietary and lifestyle interventions.

78
Q

What is a chylomicron?

a. An endothelium cell that delivers LDL cholesterol to the liver
b. A lipoprotein that delivers amino acids to the cells
c. An enzyme that delivers HDL cholesterol to the cells
d. A lipoprotein that delivers triglycerides to the cells

A

d. A lipoprotein that delivers triglycerides to the cells

79
Q

What is a good source of DHA?

a. Flaxseed oil
b. Walnuts
d. Chia seeds
d. Salmon

80
Q

What are ketone bodies?

a. They are small particles of cholesterol in the bloodstream.
b. They are a fuel source from fats produced in the liver.
c. They are parts of a cell membrane that help protect the cell from oxidative damage.
d. They are byproducts of beta-oxidation.

A

b. They are a fuel source from fats produced in the liver.

81
Q

What is an example of saturated fat?

a. Almonds
b. Palm oil
c. Olive oil
d. Salmon

A

b. Palm oil

82
Q

What is the definition of saturated fat?

a. Saturated fat is fatty acid that is manufactured when hydrogen is added to liquid vegetable oil.
b. Saturated fats are fatty acids that have maximum number of hydrogen molecules and contain only a single bond between the carbon atoms.
c. Saturated fats are fatty acids that have two or more double bonds between carbon atoms.
d. Saturated fats are fatty acids that cannot be synthesized in the body, or not in adequate amounts.

A

b. Saturated fats are fatty acids that have maximum number of hydrogen molecules and contain only a single bond between the carbon atoms.

83
Q

Which term best describes a glycerol molecule and three fatty acids which are insoluble in blood and water and which are the main lipid in food supply, providing energy as stored fat in the body?

a. Enzymes
b. Amino acids
c. Glycogen
d. Triglycerides

A

d. Triglycerides

84
Q

What enzyme is responsible for breaking down the triglycerides in the mouth?

a. Lipoprotein lipase
b. Lingual lipase
c. Gastric lipase
d. Pancreatic lipase

A

b. Lingual lipase

85
Q

What is defined as a combination of fat and protein that transports cholesterol and other lipids to and from various tissues through the blood?

a. Lipoprotein
b. Triglyceride
c. Amino acid
d. Enzyme

A

a. Lipoprotein

NASM cnc final (24 decks)

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