Fats Flashcards
1
Q
Triglycerides (fat) consist of:
A
Glycerol + 3 fatty acids
1
Q
What is the shortest fatty acid, consisting of only 2 carbons?
A
Acetic acid
2
Q
SCFA have less than __ carbons
A
6
3
Q
MCFA have 6 - ___ carbons
A
10
4
Q
LCFA have __ or more carbons
A
12
5
Q
Saturation means each carbon has ___ hydrogens
A
4
6
Q
Monounsaturated FA have __ double bond (s)
A
1
7
Q
Polyunsaturated FA have __ double bond (s)
A
2+
8
Q
Trans means hydrogens are on the ______ side
A
Opposing
8
Q
Unsaturated bonds can either be __ or trans unsaturated
A
Cis
9
Q
Cis means hydrogens are on the ____ side
A
Same
10
Q
Essential FA’s consist of:
A
Linoleic acid (omega 6)
Alpha-linolenic (omega 3)
11
Q
T/F: most of the triglycerides are stored in the adipose tissues, approximately 800,000-1,000,000 kcal of energy in the average adult male with normal body fat.
A
False
454 g x 9 kcal/g
1,000,000 kcal = 250 lbs adipose tissue (too much for an average adult male)
80,000 - 100,000 is more reasonable
12
Q
Major sources of fatty acids
A
Cocoa butter (mostly saturated fat)
Corn oil can be “healthier” than many other oils, since it has a high amount of polyunsaturated fat
13
Q
Glycerol can be converted to CHO through _______
A
Gluconeogenesis
14
Q
Cholesterol is manufactured in animal ____, and is not found naturally in ____ products
A
Liver, plant
15
Q
Phospholipids are _______, which is why they make up cell membranes
A
Amphiphilic
16
Q
T/F: Athletes should have cholesterol in their body to make sex hormones
A
True
17
Q
Most common phospholipid in our diet and body is ____, and is almost always in the number 3 position
A
Choline
18
Q
Capillaries have an enzyme called _____ which breaks the triglycerides in the lipoprotein down to free fatty acids and glycerol, which can be taken up by muscle or adipose tissue
A
Lipoprotein lipase (LPL)
19
Q
FA’s in the muscle are combined with glycerol and stored as _____ for energy or storage (after meals)
A
Triglycerides
20
Q
FA’s in adipose tissue are combined with glycerol and stored as triglycerides for _____ only
A
Storage
21
Q
T/F: HDL has a higher lipid content compared to VLDL and LDL.
A
False. HDL has a higher protein content and a lower lipid content compared to VLDL and LDL.
22
Q
T/F: VLDL (Very Low-Density Lipoprotein) is primarily responsible for transporting cholesterol from the liver to peripheral tissues.
A
False. VLDL primarily transports triglycerides from the liver to peripheral tissues.
23
T/F: VLDL is synthesized in the intestine and released directly into the bloodstream.
False. VLDL is synthesized in the liver.
24
T/F: HDL (High-Density Lipoprotein) is considered "good cholesterol" because it helps remove excess cholesterol from the bloodstream and transports it back to the liver for excretion.
True
25
T/F: VLDL particles are larger and less dense compared to LDL and HDL particles.
True
26
T/F: The remnants of chylomicrons are taken up by the kidneys for further metabolism.
False. The remnants are taken up by the liver for further metabolism.
27
T/F: Chylomicrons deliver triglycerides directly to muscle and adipose tissues for energy use or storage.
True
28
T/F: Chylomicrons are produced in the liver and transport triglycerides to peripheral tissues.
False. Chylomicrons are produced in the small intestine and transport dietary triglycerides to peripheral tissues.
29
T/F: Chylomicrons are the largest and least dense of all lipoprotein particles.
True
- They have a lower protein content and are mainly made up of TG's
30
T/F Chylomicrons are formed in response to dietary fat intake and are released into the lymphatic system before entering the bloodstream.
True
31
T/F: Chylomicron metabolism is facilitated by the enzyme lipoprotein lipase, which breaks down triglycerides for tissue absorption.
True
32
Major Functions of Lipids (3)
1. Provide energy
2. Structural components
3. Regulate metabolism
33
Energy is mainly provided by ____, a small amount is from glycerol
Free fatty acids
33
Athletes eat medium chain fatty acids to produce more ____ which are used as a direct source of energy to improve athletic performance
Ketones
34
Triglycerides in our plasma are found as ____
Lipoprotein (LDL, HDL, VLDL)
35
LCFA's are mainly attached to ____ because they are not water soluble
Albumin
36
A large portion of our energy comes from FA's at rest. Roughly ___ of our energy expenditure at rest comes from FA in our adipose tissue.
60%- 70%
37
Exercise increases the release of ______ which helps FA's to be released from the adipose tissue, _______ also stimulates muscle TG breakdown
Epinephrine, epinephrine
38
Hormone sensitive lipase mobilizes ______ in muscle by breaking down stored triglycerides into free fatty acids and glycerol
Fatty acids
39
Mild to moderate exercise uses FA's primarily from ____ tissue
Adipose
40
T/F: Training increases the ability to use fat, increases sensitivity to epinephrine, increases muscle TG capacity, improves enzyme function, and effectively utilizes ketones
True
41
Adapting to a high fat diet ___ the ability to use carbohydrates by decreasing pyruvate dehydrogenase activity levels
Lowers
42
T/F: Fats are used by the body as a significant source of energy, especially during prolonged, low-intensity exercise.
True
43
T/F: The fatty acids that the body uses for energy come primarily from dietary carbohydrates.
False, fatty acids come from fats
44
T/F: Plasma triglycerides (TG) are a form of fat found in the blood that can be used as an energy source.
True
45
T/F: Triglycerides and cholesterol in the blood are not carried by lipoproteins like LDL, HDL, and VLDL.
False
46
T/F: Plasma free fatty acids (FFA) cannot be used directly by tissues for energy.
False, Plasma free fatty acids can be used directly for energy
47
T/F: Long-chain fatty acids (LCFAs) in the blood are typically attached to the protein albumin for transport.
True
48
T/F: Fat adaptation is to train the body to become more efficient at using fat as a primary fuel source, particularly during endurance exercise or low-carbohydrate states. When the body is fat-adapted, it relies less on glycogen (carbohydrate) stores and more on fat for energy, which can have several benefits
True
49
Benefits of fat adaption (fat loading) include:
Stabilizing blood sugar levels
Sparing glycogen stores
Enhanced metabolic flexibility
50
Consequences of fat adaption (fat loading) include:
Decreased Carbohydrate Utilization
Gastrointestinal Issues
Reduced Muscle Glycogen Storage
51
Wheat germ is a high fat food, that is not likely ____ in improving performance
Effective
52
Research shows athletes consume ___ amounts of omega 3 (<4% omega 3 index) and should consume the recommended amount of 1.6 - 2.0 g per day (8% on omega 3 index)
Low
53
Fish oil supplements may benefit an NFL defensive lineman by:
Increasing reaction time
Protecting against bone loss
Helping with recovery after exercise
- Muscle soreness
- Improve mood
- Reduce fatigue
54
MCT oil consists of caproic, capcric, and caprylic acid, but mainly _____ and _____, at almost 90%
Caprylic and capric
55
Conjugated linoleic acid (CLA)
are in meat and ____
Dairy
- about150-200 mg/day
56
Some studies show CLA at higher doses may _____ body composition in athletes by shifting to more lean mass and less fat mass. It is also studied to improve insulin sensitivity and glucose regulation.
Improve
57
Choline supplementation can _____ explosive strength during a fatiguing task in college football players by delaying the onset of fatigue.
Improve
58
Research shows that long-term, high intensity endurance exercise can ______ blood choline concentrations, which could alter performance and choline supplementation may help mitigate this but future research is necessary.
Decrease
59
Glycerol can be used to make CHO, but ____________ does not occur fast enough in exercise to keep up with energy demands.
Gluconeogenesis
59
Glycerol _____ dehydration by increasing body water stores.
Prevents
59
Effective glycerol supplementation is around 1 g/kg, 30-60 minutes before exercise, but mainly works in the ____ by decreasing core temperature during exercise and prolonging endurance of exercise performed in heat.
Heat
60
Research showed that carnitine uptake is ____ by carbohydrate intake.
Enhanced
61
Caffeine is a CNS stimulant that _____ adenosine receptors, increasing the release of neurotransmitters.
Blocks
62
The general guideline of caffeine is __ - __ mg per kg of body weight
2-6
63
T/F: Caffeine should be consumed 45-60 minutes before exercise for optimal effects.
True
64
NCAA allows athletes to consume up to __ mg of caffeiene per kg of body weight.
9
65
T/F: Adenosine receptors increase for habitual drinkers of caffeine.
True
66
T/F: Lauric acid makes up less than 4% of the weight of MCTs and is not considered a studied MCT.
True
67
T/F: Animal research supports the idea that MCT oil can increase endurance.
True
68
T/F: When total calories are equal, there is no difference in performance between groups consuming carbs alone and carbs + MCT.
True
69
T/F: Research showed MCTs caused a change in metabolism, leading to more fat being used for energy during the first 15 minutes of exercise.
True
70
T/F: Studies using 3.6 g/day for 6 weeks and 5 g/day for 7 weeks of CLA supplementation have shown improved body composition in athletes.
True
71
T/F: CLA supplementation has been shown to increase fat utilization during swimming in mice.
True
72
T/F: Most of the research attention on CLA has focused on insulin sensitivity and glucose regulation in diabetics, which could explain its impact on body composition.
True
73
T/F: One potential advantage of fat loading is that athletes may perform longer without needing as many carbohydrate-based energy sources during exercise.
True
74
T/F: Fat loading does not improve the body's ability to switch between fat and carbohydrate utilization depending on exercise intensity and duration.
False, Fat loading can enhance metabolic flexibility, allowing the body to switch between energy sources
75
T/F: A potential downside of fat adaptation is decreased carbohydrate utilization, which could impair performance during high-intensity exercise.
True
76
T/F: Fat loading may lead to reduced muscle glycogen storage due to lower carbohydrate intake.
True
77
T/F: A low-carbohydrate, high-fat approach can accelerate recovery by quickly replenishing glycogen stores after exercise.
False
Carbohydrates are essential for replenishing glycogen stores, so a high-fat diet may slow the recovery process.
78
T/F: Fat loading is ideal for all types of sports, including those that rely heavily on anaerobic metabolism and carbohydrate utilization.
False
Fat loading may not be suitable for sports that rely on anaerobic metabolism and carbohydrate use.
79
T/F: Coconut oil can be linked to medium chain fatty acids, thus having more health benefits.
False, Coconut oil has MCFCA's but is still high in saturated fat and needs to be consumed in moderation
80
T/F: Phosphatidylcholine (PC) is a type of phospholipid that plays several important roles in the body, such as cell membrane formation, lipid transport/metabolism, and can be a source of choline when broken down
True
81
T/F: Medium chain & short chain fatty acids are more water soluble than they are fat soluble, which is why they do not have to be packaged into lipoproteins to enter the circulation
True
82
T/F: Long-chain fatty acids, which are less water-soluble, must be packaged into chylomicrons (a type of lipoprotein) to be transported through the lymphatic system before entering the bloodstream
True
83
Lipids regulate metabolism by ____ acids made from cholesterol
Bile
84
Lipids produce hormones such as
Testosterone & estrogen
Vitamin D
Eicosanoids
- Prostaglandins, thromboxanes
- Blood vessel dilation
85
T/F: Lipids are most commonly found as free fatty acids, rather than glycerol
True
86
Results of high fat diets have showed ___ loading uses more fat for energy
Fat
87
T/F: When the body adapts to a high-fat diet, it relies more on fat for energy, leading to a down regulation of pyruvate dehydrogenase, thereby decreasing the capacity to utilize carbohydrates effectively
True
88
SCFA's and MCFA's are mainly broken down into ____ by the liver, which is a quick source of energy
Ketones
89
T/F: Carnitine may help spare glycogen by increasing fat usage during exercise.
True
90
T/F: Carnitine is naturally found in plant products.
False (It is naturally found in animal products)
91
T/F: Carnitine causes the translocation of fatty acids from outside the cell to inside the cell, and then into the mitochondria.
True
92
T/F: Carnitine is a non-essential nutrient needed for the transport of fatty acids into mitochondria to be used for energy.
True
93
T/F: Carnitine is a proteinogenic amino acid.
False (It is a non-proteinogenic amino acid)
