Fitness
Why is fat important for exercise/fitness?
Fat is the primary fuel for light to moderate intensity exercise. It's a valuable metabolic fuel for muscles during endurance exercise and performs many important functions in the body.
What are the differences between saturated, unsaturated, and transfat?
Saturated fats are solid at room temperature
Unsaturated fats tend to be liquid at room temperature.
Trans fats increase LDL (bad) cholesterol and lower HDL (good) cholesterol.
HDL stands for ___. Is it good or bad?
High Density Lipoprotein, Good
Antonio has a Big Mac for lunch which has 29 grams of total fat in it. It has 550 calories. What percent of calories is from fat?
29x9=261 261/550=.4745 x100=47%
The average adult has how many fat cells?
a. 60 billion
b. 50 billion
c. 23 billion
b. 50 billion
How does your body metabolize fats and utilize it for energy during exercise?
Fat is released into the bloodstream, where it travels to the muscles to give them the energy they need. This makes the muscles work better and helps shrink fat cells, so people keep a healthy weight.
What is the daily recommended intake of fat?
a. 0-15%
b. 10-20%
c. 30-40%
d. 20-35%
d. 20-35% of our total daily calorie intake.
What does cholesterol do for us?
It produces hormones and bile acids.
Grace had eggs and bacon for breakfast. The over-easy eggs were 90cal and had 6.8g of fat. The bacon was 43cal and had 3.3g of fat. What percentage of calories were from fat for the egg and bacon?
Eggs - 6.8x9=61.2, 61.2/90=0.68 x 100 = 68%
Bacon - 3.3x9=29.7, 29.7/43=0.6906x100=69%
Fat cells die at a rate of
a. 150 per second
b. 349 per second
c. 120 per second
a. 150 per second
How does intensity and duration factor into the metabolism of fat?
Fat oxidation rates increase from low to moderate intensities and then decrease when the intensity becomes high.
Identify at least 3 common foods that contain saturated fats
What is the maximum percent of total calories you should get from fat?
a. 15
b. 30
c. 45
b. 30
Liam and Julian each had big pizza slices for lunch. Liam had a pepperoni pizza that had 40 grams of total fat & 450 calories. Julian had a sausage pizza that had 20 grams of total fat & 362 calories.
Answering for each of them, what percent of calories is from fat?
Liam - 40x9= 360, 360/450=0.8 x 100 =80%
Julian - 20x9= 180, 180/362=0.4971 x 100= 50%
How many calories are in 1 gram of fat?
a. 6
b. 1
c. 3
d. 9
d. 9
Where can fat be stored?
Skeletal muscle, liver, & adipose tissue.
Identify at least 3 common foods that contain unsaturated fats
What is a health risk of having high LDL cholesterol levels?
Heart disease and stroke.
This is what Owen had for breakfast:
Waffles w/ chicken & syrup...total fat (54g), 1012 cal
Bowl of fruit...total fat (1g), 193 cal
Orange juice...total fat (0.5g), 112 cal
2 glazed donuts...total fat for ONE (14g), 253 cal for ONE
What percentage of calories is from fat for each of the things he ate?
Waffles w/ chicken & syrup:
54x9 = 486, 486/1012 = .4802 x 100 = 48%
Bowl of fruit:
1x9=9, 9/193 = 0.0466 x 100 = 5%
Orange juice:
0.5x9= 4.5, 4.5/112 = 0.0401 x 100 = 4%
2 glazed donuts
28x9=252, 252/253=0.9960 x 100 = 100%
What percent of the brain contains fat?
a. 45%
b. 83%
c. 60%
c. 60%
Which fat lowers total cholesterol (HDL and LDL)?
Polyunsaturated Fats
Identify at least 3 common foods that contain trans fat
Give 2 tips for making good food choices with fats.
1. Choose lean meats and lower fat dairy products
2. Replace solid fats with oils
(ANSWERS MAY VARY)
Lilly, Aria, and Isabelle go out for dinner. Lilly orders a salmon which has 14 grams of total fat in it & 412 calories. Aria orders a fried chicken which has 30 grams of total fat in it & 320 calories . Isabelle orders a steak which has 26 grams of total fat in it & 679 calories.
List from lowest to highest, what is the percentage of calories is from fat.
Lilly - 14x9=126, 126/412=.3058 x 100 = 31%
Isabelle - 26x9=234, 234/679=0.3446 x 100 = 34%
Aria - 30x9=270, 270/320=.8437 x 100= 84%
True or False
Fat is the most calorific nutrient we eat
True!