Deck 5: Fat: an Important Energy Source During Exercise

Question 1

According to the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine, there are no health or performance benefits to consuming a diet containing less than
Percent energy from fat.

A) 5
B) 10
C) 15
D) 20
E) 25

Answer 1

D

Question 2

The major dietary source of lipids are

A) phospholipids.
B) cholesterol.
C) sterols.
D) triglycerides.

Answer 2

D

Question 3

Dietary fats are absorbed into the body in which of the following ways?

A) Medium-chain triglycerides are converted to chylomicron and then transported directly to the liver
B)Lipids are hydrolyzed into fatty acids, glycerol, cholesterol, and phospholipids with the aid of the emulsifying action of the bile salts
C) Long-chain fatty acids are absorbed directly into the blood
D) A chylomicron is formed in the liver and then transported to the cells via the blood

Answer 3

B

Question 4

Which of the following statements regarding Omega-3 fatty acids is correct?

A) They may be metabolized to produce prostaglandin E, which may stimulate the release of human growth hormone
B) They may be incorporated in the membrane of the red blood cell, making the RBC more resistant to flow
C) They have been theorized to be ergogenic for endurance athletes only
D) There is sufficient scientific support for them to be classified as an ergogenic agent

Question 5

Which of the following statements best reflects the research on fat loading?

A) Consumption of a high-fat meal several hours prior to performance will enhance performance
B) The 40-30-30 diet will enhance athletic performance
C) Fasting for 24 hours will improve endurance exercise performance
D) Current scientific literature does not support the notion that fat loading will enhance performance

Question 6

The apoproteins A (apo A) are associated with which type lipoprotein?

A) chylomicron
B) very low density
C) intermediate density
D) low density
E) high density

Question 7

In order to improve your serum lipid profile you should limit your total intake of saturated and trans fat to less than percent of dietary Calories.

A) 10
B) 12
C) 15
D) 30

Question 8

Which of the following is true for exercise when fat is the energy source?

A) During rest, most of the energy needs of the body are met by the supply of plasma FFA to the cells.
B)Hormones, such as epinephrine, are secreted during exercise, activate HSL, and these stimulate the release of FFA into the blood.
C) During high-intensity exercise, 75 percent of the total energy cost is derived from carbohydrates,
While the other 25 percent or less is derived from fat.
D) All of the answers are correct.

Question 9

To improve your serum lipid profile, it is recommended that you reduce your cholesterol intake to milligrams per day or less.

A) 150
B) 200
C) 250
D) 300

Question 10

Which of the following statements concerning carnitine is NOT supported by current research?

A) Carnitine is not an essential dietary nutrient
B) L-propionylcarnitine has been used to improve exercise capability in patients with serious diseases
C) Most reviewers believe chronic supplementation will enhance prolonged aerobic endurance performance
D) Acute supplementation does not appear to enhance performance

Question 11

Which of the following foods has the highest cholesterol content?

A) Ice cream
B) French toast
C) Eggs
D) Lobster

Question 12

The most popularly known method of classification of the major lipoproteins is based on the density of the lipoprotein particle. Which of the following statements is correct based on this method?

A) Very low-density lipoproteins (VLDL) consist primarily of triglycerides from exogenous sources
B) VLDL and IDL are both associated with apoprotein A
C) LDL or low-density lipoproteins contain a high proportion of triglycerides
D) High-density lipoproteins (HDL) contain 45-50 percent protein and are associated with apoprotein A

Question 13

How many Calories does one gram of fat yield?

A) 9
B) 7
C) 5
D) 4

Question 14

Studies have shown that endurance trained athletes

A) derive more energy from carbohydrate at the same level of exercise than they did prior to training.
B) rely less on ketones as an energy source.
C) have an increased muscle triglyceride content.
D) exhibit a decreased sensitivity of the adipose cells to epinephrine.

Question 15

The level of serum triglyceride that is considered desirable is milligrams per deciliter of blood.

A) less than 150
B) 200-300
C) 300-400
D) more than 400

Question 16

The level of total cholesterol that represents the borderline/high risk category is milligrams per deciliter of blood.

A) less than 180
B) 180-200
C) 200-239
D) 240-260

Question 17

Which of the following is true concerning the functions of lipids in the body?

A) The majority of the triglycerides are stored within and between the muscle cells
B) The FFA are reduced to acetyl CoA and produce energy via the lactic acid system
C)Ketones are metabolic byproducts of excess fatty acid metabolism and are an important energy source during fasting and starvation
D) The FFAs are used by the liver to form other lipids or glucose

Question 18

Body lipids serve which of the following functions?

A) They form body structures, help regulate metabolism, and provide a source of energy.
B) Cholesterol is a component of thyroxine and oxytocin, which have diverse effects in the regulation of human metabolism.
C) The majority of the phospholipids in the body are used by the liver to produce bile salts.
D) All of the answers are correct.

Question 19

Fat is a very efficient, compact means to store energy

A) because fat has more than three times the Calories per gram than do carbohydrates and protein.
B) as there is very little water in a gram of protein, compared to the 3-4 grams of water stored with each gram of fat.
C) with approximately 80,000-100,000 Calories stored in the adipose tissue of the average adult male.
D) None of the answers are correct.

Question 20

Linoleic acid

A) is an essential fatty acid that must be supplied in the diet.
B) daily requirements range from 6-7 grams per day.
C) is hard to obtain in adequate amounts on a vegetarian diet.
D) is a saturated fatty acid that must be supplied in the diet.

Question 21

Which lipid dietary component appears to be most likely to cause an increase in serum cholesterol and the development of atherosclerosis?

A) Saturated and trans fats
B) polyunsaturated and linolenic fatty acids
C) monounsaturated and oleic fats
D) omega-3 and eicosapentanoeic fatty acids
E) phospholipids and triglycerides

Question 22

Which of the following is NOT good advice in attempts to reduce SERUM cholesterol?

A) limit whole egg consumption to about 2-4 per week
B) eat fish and white poultry meat in place of saturated fat meat
C) drink skim milk instead of whole milk
D) use butter instead of soft tub, non-trans fatty acid margarine
E) eat more fruits, vegetables and whole grain products

Question 23

Which of the following is most conducive to the development of atherosclerosis?

A) a total cholesterol of 190 milligrams
B) a low level of very low density lipoprotein cholesterol
C) a high density lipoprotein cholesterol of 70 milligrams
D) a low density lipoprotein cholesterol of 170 milligrams
E) a total cholesterol/high density lipoprotein cholesterol ratio of less than 3.5

Question 24

What is the AMDR for daily total fat intake, as a percentage of daily calories?

A) 10-20
B) 20-35
C) 30-45
D) 45-65
E) 55-75

Question 25

Fats may be a significant source of energy during exercise of low intensity and long duration. What is the main form of fats that are used for energy production during low-intensity exercise?

A) phospholipids derived from the cell membrane
B) chylomicrons from the liver
C) free fatty acids from the adipose cells and muscle cells
D) VLDL from the liver
E) cholesterol from the kidney

Question 26

Which of the following does not contain cholesterol?

A) milk
B) beef
C) white fish
D) beans
E) chicken

Question 27

Which of the following statements relative to cholesterol is false?

A) all healthy diets should contain no cholesterol at all
B) your body will manufacture most of the cholesterol that it needs
C) cholesterol is a vital part of the structure of most body cells
D) cholesterol is involved in the formation of certain compounds in the body, such as several hormones and bile salts
E) excessive accumulation of cholesterol in the blood may pose a high risk for the development of coronary heart disease

Question 28

Which of the following statements relative to fats is FALSE?

A) hydrogenation of fats makes them more saturated
B) saturated fats are found primarily in animal foods
C) vegetable fats are primarily unsaturated fats
D) polyunsaturated fats are theorized to be more healthful than saturated fats
E) saturated fats appear to help lower blood cholesterol levels

Question 29

Which lipoprotein is theorized to transport cholesterol from the periphery to the liver for excretion (reverse cholesterol transport)?

A) beta lipoprotein
B) LDL
C) IDL
D) HDL
E) Chylomicron

Question 30

Which of the following substances has been advertised for endurance athletes because, theoretically, it would enhance the oxidation of free fatty acids by facilitating their transfer into the mitochondria?

A) creatine
B) inosine
C) coenzyme Q10
D) alanine
E) carnitine

Question 31

Triglycerides are released from the adipose cells as:

A) glucose and free fatty acids
B) glycerol and free fatty acids
C) glycogen and free fatty acids
D) gluconate and free fatty acids
E) glycocol and free fatty acids

Question 32

Which compound is not found in plant foods?

A) saturated fats
B) polyunsaturated fats
C) cholesterol
D) iron
E) complex carbohydrates

Question 33

Which food exchange has the greatest percentage of its calories derived from fat?

A) skim milk
B) lean meat
C) starch/bread
D) vegetable
E) fruit

Question 34

An increase in which lipoprotein is theorized to be a major contributing factor to the development of atherosclerosis?

A) VLDL
B) LDL
C) IDL
D) HDL
E) Chylomicron

Question 35

The recommended dietary goals for healthy Americans suggest that cholesterol intake be reduced to less than mg per day?

A) 50
B) 100
C) 300
D) 600
E) 1,000

Question 36

Which of the following foods are rich in omega-3 fatty acids, particularly EPA and DHA?

A) beans
B) oats
C) meat
D) fish
E) milk

Question 37

In which of the following athletic events would fat assume a more important role as an energy source for the muscles?

A) 800 meter run (2 minutes)
B) 25 mile bicycle race (1 hour)
C) 10 kilometer run (30 minutes)
D) 10 mile swim (4.5 hours)
E) soccer game (90 minutes)

Question 38

Dietary fat helps the body absorb the fat-soluble vitamins, which include all of the following EXCEPT:

A) A
B) K
C) C
D) D
E) E

Question 39

Which of the following foods is likely to contain the least amount of saturated fats?

A) hard stick margarine with hydrogenated corn oil
B) cooking oil made of 100% olive oil
C) butter
D) sirloin steak
E) artificial coffee whitener made with palm oil

Question 40

Which essential fatty acids are needed in the diet? (Hint: An AI has been set for both.)

A) linoleic and alpha-linolenic
B) oleic and canoleic
C) stearic and linoleic
D) palmitic and stearic
E) palmitic and palmitoleic

Question 41

Eicosanoids possess hormone-like properties that influence a number of physiological functions.

Question 42

Which of the following are considered to be the bad fats?

A) Polyunsaturated fatty acids
B) Olive oil and canola oil
C) Saturated and trans fatty acids
D) Monounsaturated fatty acids
E) Omega-3 fatty acids

Question 43

Your body can make all of the phospholipids it needs.

Question 44

All fatty acids needed by the body may be synthesized in the body.

Question 45

The fat in most plant foods is mostly unsaturated.

Question 46

Due to potential health hazards, dietary fat holds no real value in human nutrition.

Question 47

Products that advertise they are 95 percent fat free will have 5 percent of their Calories as fat.

Question 48

The three principal risk factors associated with coronary artery disease are:

A) age, obesity, and high blood pressure
B) diabetes, high blood pressure, and gender
C) cigarette smoking, heredity, and high blood pressure
D) physical inactivity, diabetes, and high blood cholesterol
E) high blood pressure, cigarette smoking, and high blood cholesterol

Question 49

Some plant foods, such as nuts, seeds, and avocados are very high in fat content.

Question 50

Which of the following is not a sound dietary strategy to help reduce serum cholesterol levels?

A) Reduce the total amount of fats in the diet by eating more plant foods
B) Substitute monounsaturated fats for saturated fats
C) Eat more fish, particularly fish rich in omega-3 fatty acids
D) Consume less refined sugars and more complex carbohydrates with fiber
E) Consume more trans fats, which help increase HDL cholesterol

Question 51

Which monounsaturated fatty acid is believed to reduce total cholesterol without reducing HDL- cholesterol.

A) palmitic
B) lardeolic
C) stearic
D) oleic
E) monopolic

Question 52

Which of the following is a fat substitute, not a carbohydrate substitute?

A) Simplesse
B) Aspartame
C) Splenda
D) Saccharine
E) Sucralose

Question 53

One goal of the Healthy North American Diet is to reduce the average American's intake of
cholesterol to approximately 100 milligrams of cholesterol for every 1,000 Calories consumed.

Question 54

Both amino acids and carbohydrates may be converted to fat via acetyl CoA when caloric expenditure
is less than caloric intake.

Question 55

A chylomicron contains large amounts of phospholipids and smaller amounts of triglycerides.

Question 56

Cholesterol is one of the lipids known as sterols and it is a fat found in animal tissues.

Question 57

A total cholesterol level of 185 milligrams/deciliter is classified as what category by the National Cholesterol Education Program?

A) too low
B) desirable
C) borderline high
D) high
E) very high

Question 58

Plant foods contain small amounts of cholesterol.

Question 59

Adverse reactions to CLA supplementation are mild, with gastrointestinal distress being most
commonly reported.

Question 60

L-carnitine supplementation has bee used effectively to improve exercise capability in patients with all of the following EXCEPT:

A) congestive heart failure
B) peripheral vascular disease
C) diabetes
D) chronic obstructive pulmonary disease

Question 61

Lecithin supplements do not appear to improve exercise performance, but several of its constituents
have been theorized to enhance exercise performance.

Question 62

HCA supplementation is effective in increasing total fat oxidation in endurance-trained
individuals.

Question 63

The cholesterol content in our body comes from an exogenous source (food intake) and an endogenous source (within the body).

Question 64

On a per-calorie basis, trans fats appear to increase the risk of coronary heart disease no more than
any other macronutrient.

Question 65

The major villain that may predispose an individual to coronary heart disease is high HDL cholesterol
levels.

Question 66

Trained athletes use more fat than untrained athletes during a standardized exercise task.

Question 67

Coronary heart disease should not be confused with coronary artery disease because the first is primarily genetic, while the latter tends to be initiated by poor dietary choices.

Question 68

There appears to be a performance benefit associated with the consumption of a high-fat meal several
hours prior to performance.

Question 69

The total percentage of deaths due to coronary heart disease has been declining in recent years and
thus is no longer the number one cause of death among Americans.

Question 70

An increase serum level of LDL is positively correlated with a risk of coronary heart diseases.

Question 71

1 oz of pork contains the same cholesterol content as 1 oz of lobster.

Question 72

Glycerol has shown ergogenic effects because it prevents hypoglycemia and increases body water
stores.

Question 73

Many authorities believe that the benefits gained from exercise are actually due to possible associated
effects such as reductions in body fat and blood pressure.

Question 74

Arteriosclerosis, one form of atherosclerosis, is characterized by deposits of various fatty substances,
cells, and debris on the arterial walls.

Question 75

To prevent the development of atherosclerosis or reverse its progress, an appropriate diet and exercise
program are the two key elements recommended by health professionals.

Question 76

There is considerable scientific data to support that the 40-30-30 diet plan enhances athletic
performance.

Question 77

There is a positive correlation between the foods water content and their quantity of fat calories.

Question 78

An enzyme known as hormone-sensitive lipase is necessary to transport the fatty acids into the
mitochondria.