Unit 6 Fats Flashcards
is a concentrated source of energy (9
kcal/gFAT).
Fat
it is not an efficient fuel compared to
carbohydrates with respect to oxygen
consumption.
Fat
Both _____ provide fuel for ATP
productions.
CHO and Fats
come mainly from the plasma FA
and muscle triglyceride.
Fatty acids
Major source of light to moderate intensity
activities.
Fatty acids
Mild intensity exercises – ___% of the total
energy is furnished by fats.
80
_____________contribute significantly to
the level of plasma free FA as the exercise
intensity increases.
Muscle triglycerides
High intensity exercises _____ becomes the preferred energy source.
CHO
______________ improves the body’s ability to utilize fats for energy through mobilizing fats from adipocytes = making more FA available to the working muscles.
It also improves the working muscle’s capacity to oxidize fats that are delivered.
Endurance training
- Increased muscle blood flow
- improved transport of fats into the muscle cells,
- larger and more numerous mitochondria
- and increased quantities of enzymes involved in fat metabolism
Adaptations that help explain the enhanced ability to utilize fats for energy:
However, fats are still not the _________ for working active muscles particularly at higher levels of exercise intensity.
Most efficient fuel
This limitation is due to the___________ production as compared to CHO.
Relatively slow rate of ATP
Fats must be ___________metabolized and that fat metabolism if a complicated process.
aerobically
AMDR for fat intake for adults
20-35%
– lower fat and higher CHO
intake than sprinters and short-distance runners
Endurance athletes
- Sports that require weigh ins or appearance
judging
Low fat intakes
– higher dietary fat consumption because of the overreliance on
fast foods.
Collegiate athletes
= too many calories
ingested
Over consumption of fats
= increased body fat
deposition, and in most cases, has detrimental effects on sports performance.
Excessive calories
Most detrimental to
cardiovascular health.
Saturated and Trans fat
found in meat and high-fat dairy
products.
Saturated fats
processed, packaged foods.
“hydrogenated” or “partially hydrogenated”
Trans fats
Low dietary fat with low total calories, CHO, and CHON can lead to ________
Negative energy balance
too much fat consumption = overconsumption
of calories =
Weight gain in the form of body fat
- Body fat – less active tissue – _______.
doesn’t easily produce energy during exercise.
Fat tissues doesn’t also help in movement – _________________
“dead weight”
A _______________ 1-4 hr sprior to an exercise session, or especially a competition, leads to gastrointestinal distress, including bloating, diarrhea, stomach cramping, and a sense of fullness.
A high fat meal eaten
The switch to a ___________does not appear to increase time to exhaustion.
high-fat diet
High fat diet shows the opposite effect, causing a _______________ increased perceived exertion, and an impaired ability to metabolize carbohydrates for energy
decreased time to exhaustion,
__________- (i.e., more than 2 weeks) high-fat dietary intakes are not recommended as a means to improve athletic performance.
Long-term
Consumption of fats, in any form, __________is not recommended as a performance enhancer
during exercise
The dietary guidelines for fats that pertain to daily meal planning can also be applied to the____________
postexercise meal
The focus should be placed on ______________, in small quantities.
unsaturated fats
The postexercise meal should be consumed _____________.
as soon as possible after exercise.
