Sheet1Cost Benefit AnalysisBenefitsCostsTOTAL COSTS/RISKSRecommendationsExercise What is the purpose of the activity?Does it fulfill its purpose?TOTAL BENEFITSControl: Can the exercise be performed with control?Have the risks associated with high impact been minimized?Alignment: Does the exercise place and move joints in anatomically correct ways?For young people in terms of issues associated with their growth and development?Warm Up Stretch* To prevent injury by warming up the muscles prior to exercise*To enhance to effectiveness of your workoutYes*In jury prevention*Able to gain full benefits of exercise/workout i.e. using flexibility to full capabity in dance workoutYesYesThis depends on the warm up methods used. In most cases a warm up would not require alignment to be disrupted but it could if required by the demands of the exercise.Minimal costs associated with a warm up. Would need to be assessed based on individual human factors.*If warm up is not gradual or catered to individual there is an increased risk of injury during workout however this risk is minimal.Design warm up stretch around exercise. Ensure individual factors are considered.Swinging and Circling*Warm up arm/ shoulder muscles/joints and increase motion surrounding rotator cuff*Engage muscles in core and introduce breath integration with movementYes*Core & breath is engaged*Reduce injury liekliness particularly in shoulder region*low impact resistance exerciseYesYesYes. This exercise will show the partipants shoulder alignment. Potential risk to move joints beyond normal extension depending on mobility of shoulder joints.Minimal risk providing exercise is performed correctly and no preexisting conditions exist that may affect exercise*Minimal risk of injury. Neck may protrude if not performed properly and pecs may be overengaged if alignment is not correct.Ensure alignment is correct when performing exercise (neck not protruding / shoulder alignment correct)Full Sit Up*Increase abdominal core strength / increase core stability. Also increases strength in hip flexors/legs/chest.Yes*Increased core strength*Reduced risk of injury*Better posture and less risk of back injuryYesYesYes providing pelvic tilt is activated and back is not hyperextended during movement.Minimal risk providing exercise is performed correctly and no preexisting conditions exist that may affect exercise*Risk of hyperextension of back if pelvis is not engaged and tilted. Risk of nek strain if chin not tucked.*Chin tucked / Pelvic tiltPush Up*Increase upper body and core strengthYes*Increased strength in triceps, biceps, pecs, deltoids, shoulders and core musclesYesYesYes providing back is straight and aligned and hips are not dippedMinimal risk providing exercise is performed correctly and no preexisting conditions exist that may affect exercise*If core is not engaged there is a small risk of back and neck strain*Start with push ups on knees initially to increase strength before progressing to full push upsBurpees*Activate/increase full body strength and cardio enduranceYes*Overall increased strength and endurance / full body workoutYesYesYesJumping will put some impact on joints but risk of injury is minimal.Risk of strain if core is not engaged and body has not had any prior muscular warm up*Perform on sprung floor or soft surface if possible to reduce impact on jointsSwan Dive*Stengthen core and upper back musclesYes*Increased back strength*Better postureYes if core muscles are engaged correctlyYesSwan dive requires hyperextension of the lumbarIf back issues are present this is not a suitable exercise*Risk of back and neck injury if performed incorrectly*Use Swan as a progressive exercise to Swan dive. Use childs pose or body roll to counteract back extension.Plank*Increase core abdominal strength and stabiliser strengthYes*Increased core strength, wrist/arm strength, stabiliser strengthYesYesYes providing back is not dippingMinimal risk providing exercise is performed correctly and no preexisting conditions exist that may affect exerciseBack and neck injury may occur if core is not supported and alignment is not correctHold plank for shorter periods initially to gain strength. Ensure pelvis is tucked and back is straight.Downward Dog (Ado Mukha Svanasana)*Rest position / boost circulation / increase arm/back strengthYes*Reduce tension in shoulders /gain upper body strength / hamstring strength & stretchYesYesLegs are straightened but spine shape should not changeMinimal risk providing exercise is performed correctly and no preexisting conditions exist that may affect exerciseRisk of shoulder strain if shoulders are not externally rotated. Neck and head should be aligned with spine to avoid injury.Use dolphin pose if downward dog is too intense. Bend knees to warm up hamstrings.Up-Dog/Cobra *Strengthen arms /shoulders and stretch torso / upper backYes*Increased flexibility and upper body strength. Increased ab strength.YesYesPose requires backbendMinimal risk providing exercise is performed correctly and no preexisting conditions exist that may affect exerciseIf abs are not engaged risk of back and neck injuryLift navel to encourage a neutral spineWarrior II *Stretch and strengthen core, arm, leg and back musclesYes*Increased arm/shoulder/leg strengthYesYesYesMinimal risk providing exercise is performed correctly and no preexisting conditions exist that may affect exerciseRisk of neck strain if turned too far towards frontUse the breath to assist in deepening the postureCat Stretch*Stretch spine and abdomenYes*Increased back flexibilityYesYesBack is hyperextended in movementMinimal risk providing exercise is performed correctly and no preexisting conditions exist that may affect exerciseRisk of back and neck strain if stretching beyond individual limits or not stretching graduallyPerform movement slowly to decrease risk of injuryScissors*Stengthen abs, stretch hamstrings and hip flexorsYes*Increase strength in *increase spine flexibilityYes depending on core strength abilityYesBack is curved during movement and legs are extendedNot recommended for beginners/children. Ideally supervised by instructor.Risk of back/neck injury if core is not supported. Hamstrings may be strained if not warmed up.Ensure core and pelvis are engaged and body is warm to reduce risk of injury. Do not perform if beginner.Teaser*Increase core strength and warm spine musclesYes*increase core strength and spine flexibility. Hamstring stretch/ hip flexor stretch.Yes depending on core strength abilityYesBack is straight and legs are extended in sitting motion.Not recommended for beginners/children. Ideally supervised by instructor.Risk of back/neck injury if core is not supported. Hamstrings may be strained if not warmed up.Utilise hundreds to build core strength prior to teaser.Jack Knife*increased core strength especially rectus abdominusYes*increase core strength and spine flexibility. Hamstring stretch/ hip flexor stretch. Works all abdominal muscles.Yes depending on core strength abilityYesBack is straight and legs are extended in sitting motion.Not recommended for beginners/children. Ideally supervised by instructor.Risk of back/neck injury if core is not supported. Avoid curling back and putting pressure on lumbar.Utilise hundreds to build core strength prior to teaser.