Ch5 Test Questions & Answers Fat An Important Energy Source

Nutrition for Health, Fitness & Sport, 12e (Williams)

Chapter 5 Fat: An Important Energy Source During Exercise

1) Sydney is drinking a protein shake that contains 10 grams of fat.  The fat in the protein shake provides ________ kcal.

A) 90

B) 70

C) 180

D) 145

2) All of the following foods contain cholesterol except ________.

A) peanut butter

B) eggs

C) shrimp

D) milk

3) Nearly 98% of the fat in the typical American diet is supplied by ________.

A) triglycerides

B) cholesterol

C) sterols

D) trans-fatty acids

4) Which of the following is true of lipids?

A) Lipids are a class of inorganic substances that are insoluble in water

B) Glycerol is obtained only from one's diet, with cholesterol as the major source

C) Fatty acids are classified according to the number of carbon atoms and the number of double bonds

D) Omega-3 fatty acids are a special class of monounsaturated fatty acids found mainly in fish oils

5) A ________ fatty acid is one that contains two or more double bonds as part of the hydrocarbon chain.

A) polyunsaturated

B) monounsaturated

C) saturated

D) trans

6) Linoleic acid ________.

A) is an essential fatty acid that must be supplied in the diet

B) daily requirements range from 6 to 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

7) Which of the following foods contains the greatest percentage of fat from saturated fatty acids?

A) Butter

B) Olive oil

C) Soybean oil

D) Corn oil

8) Olive oil is one of the best sources of ________ fatty acids.

A) monounsaturated

B) polyunsaturated

C) saturated

D) hydrogenated

9) Fatty acids are primarily absorbed from the ________.

A) small intestine

B) liver

C) stomach

D) colon

10) The Nutrition Facts panel on a granola bar indicates that one bar provides 140 kcal.  The bar contains 6 grams of fat.  Approximately ________ percent of the kcal in the granola bar are derived from fat.

A) 39

B) 25

C) 54

D) 47

11) Which of the following statements about phospholipids is false?

A) Phospholipids provide 7 kcal per gram consumed.

B) Lecithin is a type of phospholipid found in egg yolks.

C) The human body can make all of the phospholipids it needs.

D) Phospholipids are structurally similar to triglycerides.

12) Alpha-linolenic acid is a/an ________ fatty acid.

A) omega-3

B) omega-6

C) saturated

D) monounsaturated

13) 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

14) Fat is a very efficient, compact means to store energy ________.

A) because fat has more than three times the kcal 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 kcal stored in the adipose tissue of the average adult male

D) None of the choices are correct.

15) 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 choices are correct.

16) Zane eats approximately 3,000 kcal daily.  Based on the Acceptable Macronutrient Density Range (AMDR) for fat, Zane should consume ________ grams of fat daily.

A) 67–117

B) 56–78

C) 75–127

D) 49–78

17) 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

18) Your friend saw an advertisement online for a supplement containing medium-chain triglycerides (MCTs).  Which of the following statements about MCTs is true?

A) MCTs are absorbed directly into the blood without being converted into chylomicrons

B) MCTs provide fewer kcal per gram than long-chain fatty acids

C) MCTs are transported directly to muscles following absorption

D) MCTs contain fatty acids that are 4 or fewer carbons in length

19) 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

20) The common function of all lipoproteins is to ________.

A) transport lipids

B) break down triglycerides into glycerol and three fatty acids

C) store fat in the muscles

D) emulsify fats

21) The enzyme ________ is secreted from the ________ to digest triglycerides into monoglycerides and free fatty acids.

A) lipase; pancreas

B) lipoproteinase; liver

C) amylase; pancreas

D) bile; gallbladder

22) Protein accounts for about half of the content of a ________.

A) high-density lipoprotein (HDL)

B) low-density lipoprotein (LDL)

C) very low-density lipoprotein (VLDL)

D) chylomicron

23) The form by which cholesterol is transported in your blood may be related to the development of atherosclerosis. In general, ________.

A) high levels of high-density lipoproteins, which act in a process known as reverse cholesterol transport, appear to lower the chances of developing atherosclerosis

B) a high ratio of low-density lipoproteins to total cholesterol indicates a very low risk for developing coronary heart disease

C) high levels of high-density lipoproteins are associated with the formation of plaque because they are prone to oxidation by macrophages

D) low levels of low-density lipoproteins may contribute to beta-oxidation and increase risk for coronary heart disease

24) According to the 2015–2020 Dietary Guidelines for Americans, saturated fat intake should be limited to less than ________.

A) 10 percent of total kcal

B) 15 percent of total kcal

C) 10 grams per day

D) 50 grams per day

25) Which of the following statements about ketones is false?

A) Ketones are made when carbohydrates are consumed in excess.

B) Acetoacetic acid is an example of a ketone body.

C) In some cases, ketones can be used as an alternative source of energy by cells.

D) Drinking a beverage containing ketones is not the same as forming ketones in the body.

26) Lacey recently had fasting blood work done and her total cholesterol was 170 mg/dL. This is considered ________.

A) normal

B) moderately elevated

C) significantly elevated

D) low

27) The two major sources of fat used during exercise are ________.

A) plasma FFAs and intramuscular triglycerides

B) VLDL and plasma FFAs

C) intramuscular triglycerides and chylomicrons

D) VLDL and chylomicrons

28) An athlete exercising a ________ VO2 max will rely most significantly on fats as a main source of energy during the physical activity.

A) 25%

B) 50%

C) 75%

D) 90%

29) 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.

30) Brandon recently had fasting blood work done as part of a routine physical exam.  Which of the following fasting blood lipid levels is out of range and may contribute to the development of heart disease?

A) LDL-cholesterol of 120 mg/dL

B) HDL-cholesterol of 60 mg/dL

C) Total cholesterol of 180 mg/dL

D) Triglycerides of 130 mg/dL

31) An enzyme complex containing ________ is necessary for transporting FFA into the mitochondria. Once in the mitochondria, the FFA can be metabolized to acetyl CoA through a process known as beta-oxidation. 

A) carnitine

B) phenylalanine

C) taurine

D) dopamine

32) Which of the following foods is likely to contain the most saturated fat?

A) Cheeseburger

B) Grilled salmon

C) Olive oil

D) Almonds

33) Sammy is an alpine skier who has never really paid much attention to her diet.  Recently, she was invited to train at the national training center and she has learned more about the importance of nutrition for athletic performance.  Which of the following foods would you recommend to Sammy to increase her intake of omega-3 fatty acids?

A) Mixed nuts, including walnuts and almonds

B) Oatbran cereal

C) Whole wheat bread dipped in olive oil

D) Skim milk

34) Drake has been training to compete in an endurance cycling event. He has regularly been training at least five days a week for 60 to 240 minutes at a time over the past several months. Which of the following adaptations has been found to occur following regular endurance training?

A) Increased use of fat as an energy source

B) Increased use of glycogen as an energy source

C) Decrease blood flow to muscles

D) Increased resistance of adipose and muscle cells to epinephrine

35) Victoria competes in sprint speed skating events. During such high-intensity sprint events, fats are the most important fuel for the activity.

36) Which of the following statements relative to fats is FALSE?

A) Saturated fats are found primarily in animal foods

B) Vegetable fats are primarily unsaturated fats

C) Polyunsaturated fats are theorized to be more healthful than saturated fats

D) Saturated fats appear to help lower blood cholesterol levels

37) 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

38) Some athletes practice ________, a process that involves consuming a large amount of fat immediately prior to exercise to increase fat utilization during physical activity, thus sparing carbohydrate stores.

A) fat loading

B) ketosis

C) glycogenesis

D) carbohydrate sparing

39) 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) Alanine

C) Carnitine

D) Coenzyme Q10

40) 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

41) According to the AMDRs, fat should supply ________ percent of a healthy adult's total kcal intake.

A) 10–20

B) 20–35

C) 30–45

D) 45–65

42) Which of the following statements about conjugated linoleic acid (CLA) is true?

A) CLA has been marketed as a dietary supplement primarily for resistance-trained athletes.

B) CLA has been found to contribute to increased aerobic capacity in endurance events.

C) CLA has been found to be an effective ergogenic aid.

D) CLA supplementation has been found to result in weight loss when taken in conjunction with a high-carbohydrate diet.

43) Consuming which monounsaturated fatty acid has been associated with reducing total cholesterol levels, without reducing HDL-cholesterol?

A) Oleic acid

B) Lardeolic acid

C) Stearic acid

D) Alpha-linolenic acid

44) Which of the following statements regarding fat loading strategies is FALSE?

A) Acute fat loading, such as consuming a meal high in fat before exercise, has not been shown to enhance prolonged endurance performance

B) Although some studies suggest chronic fat loading may spare use of muscle glycogen during endurance exercise, in general exercise scientists conclude that the technique is not an effective ergogenic aid for endurance athletes

C) Carnitine supplementation has been shown to be a very effective dietary strategy to enhance endurance performance, particularly in events such as marathon running

D) As compared to carbohydrate intake, research indicates that medium chain triglyceride (MCT) supplementation does not enhance endurance performance

E) Omega-3 fatty acids have been hypothesized to enhance endurance performance, but research studies are not supportive of an ergogenic effect

45) Zander has a family history of heart disease and a personal history of elevated total and LDL-cholesterol levels.  You might recommend all of the following to Zander to lower his blood lipid levels and risk for heart disease except ________.

A) follow a diet that provides less than 10% of total kcal from fats

B) focus on monounsaturated fats, such as olive oil and canola oil

C) consume fatty fish, such as salmon and tuna, at least twice a week

D) consume plant sources of fat, such as avocados

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

47) Some plant foods, such as nuts, seeds, and avocados, are rich sources of fat.

48) If you regularly consume a diet rich in vegetable oil, you will be consuming predominately monounsaturated fatty acids in your diet.

49) Cholesterol is an example of a sterol.

50) Chylomicrons are made in the liver and transport lipids from the liver to tissues throughout the body.

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

52) Ketone bodies are made when carbohydrate intake is insufficient and protein is broken down to acetyl CoA and then converted into ketone bodies.

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

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

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

56) Untrained athletes use more fat than trained athletes during a standardized exercise task.

57) Endurance athletes may benefit from consuming a high-fat meal within two hours of an event.  This meal should be about 80% fat and predominately from nuts, seeds, and other "healthy" fats.

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

59) Flaxseed oil is a particularly rich source of alpha-linolenic acid.

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

61) Consuming excessive amounts of certain fish may contribute to mercury build-up in the body, possibly leading to mercury toxicity.

62) Risk factors for heart atherosclerosis include high blood levels of LDL-cholesterol, HDL-cholesterol, and triglycerides.

63) Plasma free fatty acids (FFA) are replenished by the breakdown of triglycerides in adipose tissue.  The plasma FFA serve as one of the major sources of energy from fat during physical activity.

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

65) An appropriate diet and regular physical activity are two key recommendations to prevent the development of atherosclerosis.

66) To improve performance during endurance activities, experts recommend taking a medium-chain triglyceride supplement at least twice daily.

67) Kristin has heard that butter is a rich source of saturated fatty acids and, therefore, she is trying to avoid butter in her diet. In the supermarket, she sees margarine and reads on the label that margarine is not a source of saturated fatty acids. Kristin should use the margarine, instead of butter, because it is a healthier source of fat that may promote optimal health and physical activity performance.

68) For adults, an optimal fasting blood LDL-cholesterol level is less than 140 mg/dL.

69) According to the 2015–2020 Dietary Guidelines for Americans, healthy adults should consume less than 300 mg of cholesterol daily.

70) Consuming a diet rich in fish has been shown to contribute to reduced blood triglyceride levels, prevention of blood clot formation, and improved vascular tone.