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SEM 2 Nutrition > Week 03 - Fats > Flashcards

Week 03 - Fats Flashcards

1
Q

Most fat is stored as _______

A

triaglycerols (TGS)

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2
Q

In order for fatty acids to be used for energy provision they must be transported to _____

A

Muscle

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3
Q

What splits the triaglycerols into fatty acids and glycerol

A

Hormone sensitive lipase

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4
Q

The hormone sensitive lipase is influenced by what 2 hormones?

A

epinephrine and insulin

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5
Q

Increased insulin results in a decreased regulation of …?

A

hormone sensitive lipase (HSL)

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6
Q

_____ is released from lipolysis into bloodstream and can be used by liver or muscle

A

Glycerol

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7
Q

To transport many fatty acids to muscle cell surface, you need _____ protein

A

albumin

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8
Q

Fatty acid transport is influenced by (3)?

A
  1. Amount of albumin
  2. Available binding sites on the albumin
  3. Blood flow to adipose tissue
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9
Q

Fat oxidation is highest at _______ intensity

A

Low-moderate intensity

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10
Q

LCHF diet is usually energy from ____% CHO and ___% fat

A

15-20% CHO, 60-65% fat

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11
Q

Ketogenic diet is ___% energy from CHO, and ____% from fat

A

5% CHO, 75-80% fat

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12
Q

What are two proposed benefits of LCHF diet?

A
  1. Decreased reliance on CHO oxidation

2. Increased capacity to oxidise fat

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13
Q

LCHF diet increases fat oxidisation during exercise by _____ times

A

2-3x

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14
Q

LCHF diet increases fat availability, mobilisation and transport by (4)?

A
  1. increased intramuscular triglyceride
  2. increase hormone sensitive lipase activity
  3. Increased expression of FAT/CD36 protein
  4. increased activity of carnitine palmitoyl
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15
Q

Negative metabolic adaptations of LCHF diet (2)?

A
  1. Decrease in CHO oxidation (2-3 times)
  2. Decreased in CHO availability, mobilisation and transport (by decrease muscle glycogen & down regulation of pyruvate dehydrogenase)
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16
Q

LCHF diet retools the body to increase capacity to….?

A

oxidise fats

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17
Q

LCHF diet has detrimental effects on…

A

CHO oxidation rates

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18
Q

Simple fat has 3 types…

A

Long chain: 12+ FA
Medium chain: 8-10 FA
Short chain: 6 or less FA

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19
Q

2 types of compound lipids…

A

Phospholipids, lipoproteins

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20
Q

Derived lipids are made up of…

A

Simple and compound fats (e.g. cholesterol)

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21
Q

Saturated fat have maximum amount of ____ that they can have

A

H+

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22
Q

The difference between saturated and unsaturated fat is the ____?

A

Bond

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23
Q

Saturated fat has a _____ bond

A

single (allows for stacking, no kink)

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24
Q

Unsaturated fat has a _____ bond

A

double (not stacking well, has kink)

25
Q

Saturated fat is _____ at room temperature

A

solid

26
Q

Unsaturated fat is ______ at room temperature

A

liquid

27
Q

Monosaturated are _____ bond

A

single

28
Q

Polysaturated are _____ bond

A

double

29
Q

Trans fat saturated/unsaturated

A

unsaturated (double bond)

30
Q

Trans fat is essential/non essential

A

non essential (want to keep low in diet)

31
Q

Primary function of lipids (2)….

A
  • Energy provision

- Fat oxidation in aerobic metabolism

32
Q

Fat store amount compared to CHO store amount….

A

Fat stores contain 50x more than CHO stores

33
Q

2 main sources of fat in the body…

A
  1. Adipose tissue
  2. Intramuscular triglycerides
    (and plasma)
34
Q

Steps of fat oxidation (6)

A
  1. Lipolysis
  2. Removal of FAs from adipose tissue
  3. Transport of fat into blood
  4. Transport of FAs into muscle
  5. Transport of FAs into mitochondria
  6. Transport of FAs in beta-oxidation and TCA cycle
35
Q

BEFORE oxidation can occur, FAs must be (2)…

A
  1. Mobilised (separate glycerol and FAs)

2. Transported to site of oxidation

36
Q

Lipolysis is the….

A

Breakdown of triglycerides to FAs and glycerol

37
Q

The hormone sensitive lipase (HSL) breaks down….

A

ester bond -> initiates lipolysis

38
Q

During rest, ____% of FAs stay in adipocytes

A

70%

39
Q

During exercise, there is an increase in (3)…

A
  • lipolysis
  • catecholamines - epinephrine
  • FA availability
40
Q

During lipolysis, _____ is released from lipolysis into blood to the liver gluconeogenic substrate to form new _____

A

glycerol, glucose

41
Q

albumin protein function?

A

Transports FA from adipocyte into blood after lipolysis

42
Q

______ transports FA from adipocyte into blood

A

albumin

43
Q

FA transport from adipocyte is dependent on (3):

A
  1. amount of albumin in the blood
  2. Available binding sites on the protein
  3. Blood flow to the adipose tissue
44
Q

After FAs have left the adipose tissue they need to be transported into…

A

the muscle cell

45
Q

Requires ???????? proteins to transport FAs into muscle cell

A

At least 2 FA binding proteins

46
Q

Type ____ fibres have larger intramuscular stores than type ___

A

Type I, Type II

47
Q

After FAs are in the muscle cell, transport into the mitochondria by ______ then ends up as _____

A

carnitine, fatty acyl CoA (NOT ACETYL)

48
Q

Increase fat oxidation occurs as exercise duration _____

A

increases (due to depletion of muscle glycogen)

49
Q

The primary fuel for low-intensity exercise>

A

fat oxidation

50
Q

In high intensity exercise there is a _____ in fat oxidation, but lipolysis rate is …??

A

decrease, still high

51
Q

Fat oxidation ______ by _____% in prolonged exercise

A

increases, 41%

52
Q

CHO 1 hr prior to exercise -> increased insulin, reduction in FA availability = 30% less _______

A

fat oxidation

53
Q

CHO -> ______ insulin -> _______ lipolysis -> ______ FA availability

A

CHO -> increase insulin -> decrease lipolysis -> decrease FA availability

54
Q

Fasting _______ fat oxidation

A

increases

55
Q

Fasting causes ______ performance and fatigue RESISTANCE

A

reduce

56
Q

Short term high fat diet (3-5 days) _____ lipid availability, _____ glycogen stores, and ______ performance and fatigue resistance

A

Increases lipid availability
decreases glycogen stores
decreases performance and fatigue resistance

57
Q

The effect of long term high fat diet is….

A

mostly unclear (may increase fat oxidation)

58
Q

General fat intake recommendations is….

A

20-35% of daily intake (<10% saturated)

SEM 2 Nutrition (11 decks)

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