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

What is a proper progression for a burpee?

1. Increase the speed of performance

2. Add a tuck jump

3. Remove the push-up component

4. Perform on one leg

The correct answer is: Add a tuck jump

The progression for a burpee that involves adding a tuck jump is considered appropriate for increasing the intensity and complexity of the exercise. A tuck jump requires greater explosive power and coordination, thereby enhancing the overall challenge of the burpee. By incorporating a tuck jump, participants engage more muscles and elevate their heart rate even further, which is beneficial for developing cardiovascular fitness and lower body strength. In contrast, increasing the speed of performance can lead to compromised form and potential injury, especially when executing a complex movement like a burpee. Similarly, removing the push-up component diminishes the exercise's effectiveness in building upper body strength. Performing a burpee on one leg significantly alters the traditional movement and places additional strain on balance and stability, which may not be suitable for all fitness levels. Therefore, adding a tuck jump is a sensible progression that maintains the integrity of the burpee while increasing its challenge.