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

To overload the cardiorespiratory system, which type of training may be employed?

1. Interval training

2. Resistance training

3. Zone training

4. Plyometric training

The correct answer is: Zone training

Overloading the cardiorespiratory system refers to the process of increasing the demands placed on the heart and lungs during physical activity to enhance their capacity over time. Zone training is particularly effective for this purpose as it involves exercising at different heart rate zones, which can be tailored to challenge the cardiovascular system more significantly. In zone training, participants typically work at varying intensities that correspond to different heart rate zones, often determined by a percentage of their maximum heart rate. By incorporating periods of higher intensity within their workouts, individuals stimulate greater cardiovascular adaptation, leading to improved aerobic capacity and endurance. Training in specific zones allows for precise adjustments to the intensity of exercise, ensuring that the cardiorespiratory system is regularly challenged and overloaded appropriately. While interval training also primarily targets the cardiorespiratory system, zone training offers a structured approach to maintaining necessary intensity control during different exercise phases. Resistance training, on the other hand, focuses more on muscular strength and endurance rather than direct cardiovascular overload. Plyometric training, while beneficial for explosive power and muscle activation, does not primarily enhance cardiorespiratory capacity the way that zone training does. This is why zone training is considered the suitable choice for effectively overloading the cardiorespiratory system.