National Academy of Sports Medicine (NASM) Group Fitness Instructor Practice Exam

What adaptation is most likely from performing an interval routine exercise program at 76-85% of maximum heart rate?

1. Increased muscular strength

2. Improved flexibility

3. Increased anaerobic threshold

4. Enhanced balance and coordination

The correct answer is: Increased anaerobic threshold

Engaging in an interval routine exercise program at 76-85% of maximum heart rate primarily focuses on cardiovascular conditioning and improving aerobic performance. When consistently performing at this intensity, the body adapts by increasing the anaerobic threshold, which is the point at which lactic acid begins to accumulate in the muscles during high-intensity exercise. As the anaerobic threshold rises, the body becomes more efficient at utilizing oxygen, allowing for prolonged exercise at higher intensities before fatigue sets in. This adaptation is crucial for athletes and individuals looking to improve their performance in various sports and activities that require bursts of high-intensity effort interspersed with recovery periods. In contrast, while increased muscular strength, improved flexibility, and enhanced balance and coordination are important components of overall fitness, they are typically achieved through different modes of training. Muscular strength is more developed through resistance training, flexibility requires stretching and mobility work, and balance and coordination are often boosted through specific exercises targeting those skills. Thus, the most significant and likely adaptation from interval training at the specified heart rate is an increased anaerobic threshold.