Deck 6: Fats

Question 1

Plants do not contain cholesterol but they do contain other sterols.

Answer 1

True

Question 2

Most unsaturated fatty acids occur naturally in the trans form.

Answer 2

False

Question 3

After mobilization, circulation, and uptake into the cells, fatty acids are transported into the mitochondria where they go through an activation step.

Answer 3

False

Question 4

Endurance exercise training results in an enhanced ability to oxidize fat.

Question 5

Leafy green vegetables, fatty fish, and flaxseed are sources of alpha-linolenic acid, an omega-3 fatty acid.

Question 6

When fatty acid oxidation is accelerated, ketone production decreases.

Question 7

People who chronically consume low-fat diets are highly likely to manifest an essential fatty acid deficiency.

Question 8

The production of ketones is part of the normal metabolic pathway for fat.

Question 9

Exercise stimulates the sympathetic nervous system, which releases hormones from the adrenal glands.

Question 10

There is a known relationship between chronically low intake of dietary fat and low estrogen levels in female athletes of childbearing age.

Question 11

Fat cannot be stored in muscle.

Question 12

The diet of a highly trained athlete tends to be relatively low in fat because the need for carbohydrate and protein is relatively high.

Question 13

As exercise intensity increases, relative fat oxidation increases.

Question 14

Exercising in the "fat burning zone" is highly recommended because it is the most effective way to lose body fat.

Question 15

At the onset of moderate-intensity, steady state exercise, it may take 10 to 20 minutes for fat oxidation to reach its maximal rate of activity.

Question 16

Medium-chain triglyceride supplements have been shown to be effective for increasing the percentage of energy obtained from fat and for sparing muscle glycogen.

Question 17

The process of digestion reduces the size of the fat particles and readies them for absorption by the mucosal cells of the intestine.

Question 18

Corn oil and safflower oil contain primarily monounsaturated fatty acids.

Question 19

The omega-3 fatty acids, which have positive effects on immune and inflammation responses, do not operate independently of the omega-6 fatty acids.

Question 20

Caffeine consumption can be an important aspect of endurance exercise training because it enhances the use of fat and spares muscle glycogen.

Question 21

What is esterification?

A) Another term for beta-oxidation
B) The production of ketones from fat
C) The utilization of fat by slow-twitch muscle fibers
D) The process of triglyceride formation

Question 22

Carnitine supplements have been shown to be effective for increasing fat metabolism and improve performance.

Question 23

In general, foods high in saturated fatty acids are found in which food groups?

A) Milk and meat
B) Fruits and vegetables
C) Vegetables oils
D) Starches and breads

Question 24

Name the three major lipids in human nutrition.

A) Glycerol, cholesterol, ketones
B) Medium chain triglycerides, carnitine, cholesterol
C) Cholesterol, lecithin, phospholipids
D) Triglycerides, cholesterol, phospholipids

Question 25

The highest percentage of fat utilization occurs during exercise in the "fat burning zone."

Question 26

____ is an example of a food containing predominantly monounsaturated fat.

A) Olive oil
B) Corn oil
C) Hamburger
D) Butter

Question 27

The appropriate amount of fat for training and performance depends, in part, upon ____.

A) overall energy need
B) micronutrient balance
C) proportion of monounsaturated to polyunsaturated fats
D) omega fatty acids to trans fatty acids

Question 28

The appropriate amount of fat intake for the athlete depends on overall caloric need and micronutrient balance.

Question 29

When triglycerides are mobilized from storage in adipocytes, they must be attached to a carrier before they can be transported throughout the blood to skeletal muscle for use as energy.

Question 30

The person that would likely get the greatest benefit from taking an omega-3 supplement for the antiinflammatory properties is a(n) ____.

A) athlete engaged in ultra-endurance activities
B) athlete engaged in high-intensity activities
C) person trained for moderate-intensity workouts
D) untrained person

Question 31

An example of a lipoprotein that transports fat throughout the body is a chylomicron.

Question 32

The majority of energy for low- to moderate-intensity exercise will come from triglycerides stored in adipose and muscle cells.

Question 33

What happens to oils when they are hydrogenated?

A) The carbon chains become longer.
B) The oils become more solid.
C) "Off" odors are removed.
D) Digestion is faster but absorption is slower.

Question 34

It is the goal for an athlete who engages in strenuous activity to have as few inflammatory compounds in their bodies as possible and as many anti-inflammatory compounds as possible.

Question 35

Nearly 95% of all the fat consumed in the diet is in the form of triglycerides.

Question 36

One of the sterols found in plants is ____.

A) cholesterol
B) estrogen
C) testosterone
D) lecithin

Question 37

To distinguish eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from alpha-linolenic acid (ALA), what term is often used?

A) animal-based omega-3
B) fish-based omega-3
C) marine omega-3
D) aquatic omega-3

Question 38

A sterol is a steroid-based compound that has one or more carboxyl (COOH) groups attached to it.

Question 39

Beta-oxidation is a series of four chemical steps during which two-carbon segments of fatty acids are cleaved from the fatty acid chain.

Question 40

Trans fatty acids are typically described as being ____.

A) "straight"
B) "bent"
C) "ringed"
D) "steroid-like"

Question 41

As exercise intensity increases ____.

A) relative fat oxidation increases
B) absolute fat oxidation decreases
C) relative fat oxidation increases to a point, then decreases
D) absolute fat oxidation increases to a point, then decreases

Question 42

The enzyme ____ stimulates the release of the fatty acids from the triglyceride in the blood so uptake by adipose and muscle cells can take place.

A) pancreatic lipase
B) lipoprotein lipase
C) hormone-sensitive lipase (HSL)
D) carnitine acyl transferase (CAT)

Question 43

When insulin levels are elevated, fat storage ____.

A) is inhibited
B) is enhanced
C) unaffected
D) depends on types of fat

Question 44

A critical step in fatty acid metabolism that can be potentially limiting is ____.

A) oxidation of fatty acids
B) mobilizing fatty acids throughout the body
C) translocating fatty acids into the mitochondria
D) activating the fatty acids in the cell

Question 45

Triglycerides found in food contain ____.

A) saturated fatty acids
B) monounsaturated fatty acids
C) polyunsaturated fatty acids
D) a combination of fatty acids

Question 46

The enzyme that stimulates the breakdown of triglycerides and the release of fatty acids from adipocytes is ____.

A) pancreatic lipase
B) lipoprotein lipase
C) hormone-sensitive lipase
D) carnitine acyl transferase

Question 47

The human body normally stores approximately how much energy as fat in adipocytes and as intramuscular triglycerides?

A) 100 kcal
B) 1,000 kcal
C) 10,000 kcal
D) 100,000 kcal

Question 48

What is the product of anaerobic glycolysis that inhibits the carrier mechanism of fatty acids, causing them to become "stuck" in the fat cells?

A) ATP
B) electrons
C) albumin
D) lactate

Question 49

When the body is stressed by exercise, fat stored in adipocytes ____.

A) is mobilized
B) is demobilized
C) is unaffected
D) depends on types of fat

Question 50

With the onset of moderate-intensity, steady-state exercise, approximately how long does it take for fat oxidation to reach its maximal rate of activity?

A) 1 to 2 minutes
B) 10 to 20 minutes
C) 30 to 45 minutes
D) At least one hour

Question 51

Why is beta-oxidation important?

A) Allows excess fatty acids to be dissipated as heat
B) Activates enzymes and hormones that are needed for fat metabolism
C) Stimulates the release of glucose from muscle glycogen
D) Prepares fatty acids for ATP production

Question 52

The use of the word trans to describe double bonds between carbons refers to ____.

A) a constant state of flux or transfer
B) instability of the bonds resulting in chemical transitions
C) groups that are on opposite sides
D) groups that are on the same side

Question 53

____ is an example of a food containing predominantly saturated fat.

A) Skim milk
B) Corn oil
C) Margarine
D) Butter

Question 54

In general, what amount of fat per day is recommended to athletes in training who are not trying to lose weight?

A) 0.5 g/kg
B) 1.0 to 3.0 g/kg
C) 3.0 to 5.0 g/kg
D) 5.0 to 7.0 g/kg

Question 55

Which food is likely to contain hydrogenated oil?

A) Whole milk
B) Corn on the cob
C) Baked potato
D) Stick margarine

Question 56

Fat is stored in adipocytes and muscle cells primarily as ____.

A) amino acids
B) glycogen
C) triglycerides
D) glucocorticoids

Question 57

____ unchanged as they pass through the intestinal mucosa.

A) Medium-chain triglycerides are
B) Long-chain triglycerides are
C) Low-density lipoprotein is
D) Cholesterol is

Question 58

____ contains only one double bond between carbons.

A) A saturated fatty acid
B) A monounsaturated fatty acid
C) A polyunsaturated fatty acid
D) Cholesterol

Question 59

An example of a food(s) containing predominantly omega-3 polyunsaturated fat would be ____.

A) red meat
B) beans and legumes
C) fish and fish oils
D) non-fat milk

Question 60

What is the most important factor in weight (fat) loss?

A) Exercise intensity
B) Total caloric expenditure
C) Use of fat as a fuel source during exercise
D) Elimination of calories derived from alcohol

Question 61

Fat storage in skeletal muscle primarily occurs in ____.

A) slow-twitch muscle fibers
B) fast-twitch muscle fibers
C) subcutaneous muscle fibers
D) visceral muscle fibers

Question 62

What role does carnitine play in fat metabolism?

A) Transports fatty acids into the mitochondria
B) Cleaves 2-unit carbons during beta-oxidation
C) Activates lipoprotein lipase
D) Carries free fatty acids in the blood

Question 63

Why would an endurance athlete limit the amount of fat in a pre-competition meal?

A) To contribute to faster dehydration.
B) To delay gastric emptying.
C) To slow the metabolism of carbohydrate.
D) To avoid feeling hungry

Question 64

The majority of the dietary fat consumed will be incorporated into ____ for transport.

A) interstitial fluid
B) lipoprotein-lipases
C) chylomicrons
D) albumin

Question 65

The predominant fat in food and in the body is ____.

A) cholesterol
B) triglycerides
C) lipoproteins
D) lecithin

Question 66

What is the mechanism by which Olestra (Olean®) works?

A) Cannot be absorbed because of its chemical structure
B) Cannot be metabolized because of its chemical structure
C) Cannot be stored in adipose tissue because of its chain length
D) Can be broken down by the liver and eventually excreted

Question 67

The Respiratory Exchange Ratio (RER) gives an indication of ____.

A) absolute fat oxidation
B) relative fat oxidation
C) the lactate threshold
D) protein (amino acid) oxidation

Question 68

What is ketosis?

A) Medical condition associated with severe obesity
B) Increased fatty acid oxidation resulting in an abnormal increase in ketone bodies
C) Alternative term for anaerobic glycolysis
D) Production of amino acids from fatty acids under stressful conditions

Question 69

After lipolysis, what happens to the glycerol portion of the triglyceride?

A) Remains in the adipose tissue
B) Goes to muscle cells to be used as energy
C) Goes to liver to be used in gluconeogenesis or triglyceride re-synthesis
D) Goes to the kidney to be excreted in urine

Question 70

What is the most common transport protein for fatty acids that have been mobilized from adipose tissue?

A) Albumin
B) Branch chained amino acids
C) Carnitine
D) Glycerol

Question 71

Why is a carbohydrate-restricted diet that results in ketosis not recommended for non-diabetic athletes?

A) The risk of developing ketoacidosis is too great and potentially fatal
B) The majority of weight lost would be lost as water and skeletal muscle
C) The ability to train would be diminished due to inadequate replenishment of glycogen stores
D) Loss of weight as fat would inhibit training at higher intensities

Question 72

From a performance perspective, fat intake is important because fat provides energy for ____.

A) all exercise
B) primarily low- to moderate-intensity exercise
C) primarily moderate- to high-intensity exercise
D) primarily ultra-endurance exercise

Question 73

How many kilocalories are in each gram of fat?

A) 2
B) 4
C) 7
D) 9

Question 74

When calculating a dietary prescription, why is fat intake determined after carbohydrate and protein?

A) Fat is easier to calculate
B) Fat is not an essential nutrient
C) Carbohydrate and protein play critical roles in training and recovery
D) Low-fat diets are associated with improved performance

Question 75

What does the term hidden fat refer to?

A) Fat not included on the food label
B) The amount of trans fat found in the food
C) Fat in a processed food that may not be easily recognized
D) The use of fat substitutes in processed foods

Question 76

It is recommended that the ratio of omega-6 to omega-3 fatty acids be approximately ____.

A) 1:4
B) 4:1
C) 1:15
D) 15:1

Question 77

How are dietary triglycerides absorbed from the gastrointestinal tract?

A) Intact since they cross the mucosal cells easily
B) As long chains of fatty acids because chain length enhances absorption
C) As small components that will be re-packaged as triglycerides in the mucosal cell
D) By attaching to lipoprotein carriers

Question 78

Blood enters tissues through ____ and leaves through ____.

A) arteries, capillaries
B) arteries, veins
C) veins, arteries
D) capillaries, veins

Question 79

The point of highest relative fat metabolism (oxidation) occurs ____.

A) at an exercise intensity equal to maximal oxygen consumption (VO₂max)
B) at an exercise intensity equal to the lactate threshold
C) at an exercise intensity in the "fat burning zone"
D) while taking a nap

Question 80

What is the mechanism by which caffeine most likely improves endurance performance?

A) Spares muscle glycogen
B) Enhances the release of muscle and liver glycogen
C) Increases the oxidation of fatty acids during exercise
D) Decreases perception of exertion