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

Interval training alternates between bursts of high-intensity effort and periods of low-intensity recovery or rest. This method is effective for improving both aerobic and anaerobic fitness. During the high-intensity segments, participants work at a level that is challenging and pushes their physical limits, while the lower-intensity segments allow for recovery. This alternating pattern not only helps in burning calories more efficiently but also enhances cardiovascular endurance and can improve overall performance.

In contrast, resistance training focuses primarily on building muscle strength and endurance through lifting weights or using body resistance. Steady-state training keeps an individual at a consistent level of intensity throughout the entire workout, which does not incorporate the varying intensity characteristic of interval training. Plyometric training involves explosive movements that aim to increase power and agility but does not necessarily involve alternating between high and low intensities in the same structured way as interval training does. Therefore, the hallmark of interval training is its structured alternation between challenging and recovery efforts, which sets it apart from the other training types.