balance & cognition

Week 10

The CogworxABC activity program provides all the instructional material needed to facilitate each weekly activity session. With your first eight week installment of the program we highly encourage that you first read through the content presented in the PDF’s and PPT’s to familiarize yourself with the activity descriptions, procedures, and materials. Subsequent sessions are delivered in four week installments.

Normal preparation for a weekly session takes less than thirty minutes to complete. This includes:
a) Reviewing of the session’s exercises, drills and PowerPoints (PPT’s)
b) Viewing accompanying video tutorials
c) Printing text from the PDF’s
d) Organizing PPT’s
e) Downloading of music

LET'S START

WEEKLY PREPARATION

Equipment Needed: 
PowerPoint Display – Laptop, Television or an A/V system
Music – Laptop/ Smartphone and speaker

Material Needed: 
Music as needed for #9 and #16

Review:
Review Activity Room Set-Up
Review Balance & Cognition Session Format
Open and print the CogworxABC Week 10 Session PDF

01.
Day/Date

Write in the Day and Date of the session onto your session document.

02.
Days/Weeks Used – Days/Weeks Left /

Open the Days used/Days left year PDF.
a. Write in the Days used/Days left onto your session document.

03.
Joke du Jour

In Ireland, Fr. Norton woke up Sunday morning and realizing it was an exceptionally beautiful and sunny early spring day, decided he just had to play golf. So… he told the Associate Pastor that an emergency came up and asked if would say Mass for him that day. As soon as the Associate Pastor left the room, Father Norton headed out of town to a golf course about forty miles away. This way he knew he wouldn’t accidentally meet anyone he knew from his parish. Setting up on the first tee, he was alone. After all, it was Sunday morning and everyone else was in church! At about this time, Saint Peter leaned over to the Lord while looking down from the heavens and exclaimed, “You’re not going to let him get away with this, are you?” The Lord sighed, and said, “No, I guess not.” Just then Father Norton hit the ball and it shot straight towards the pin, dropping just short of it, rolled up and fell into the hole. IT WAS A 420 YARD HOLE IN ONE!

St. Peter was astonished. He looked at the Lord and asked, “Why did you let him do that?”
The Lord smiled and replied, “Who’s he going to tell?”

04.
History Trivia

Open the History Trivia One Year PDF.
a. Read the History Trivia description.
b. Print the page(s) of the History Trivia information for the session date.
c. Read all history items of the day to your class.

05.
Deep Breathing Exercise #2: Trunk Rotation Breathing

If needed review: Deep Breathing PDF

1. Follow the steps in the deep breathing procedure steps.
2. Guide the participants with their inhaling and exhaling by providing verbal prompts.
3. Have the participants fold their arms across the chest.
4. Tell the participants that they will turning their head and shoulders while inhaling and exhaling upon returning to center. Also physically demonstrate by moving your head and upper body in a slow manner while you are describing the process.
5. Mention the importance of keeping the core and back strong and flexible for proper balance.
6. Begin by telling the participants that we’ll begin by “turning our head and shoulders to the right”.
7. Then the prompt of “Let’s smell the roses” and slowly give the four count of “One and Two and Three and Four”.
8. “Hold” (for two seconds).Remind the participants to stretch their back muscles.
9. “Now return to center, one and two and three and four”.
10. Repeat the breathing cycle to the left.
11. Repeat the breathing cycle four more times.
12. Finish by making a big sigh!

1. Have the participants sit comfortably, being upright with knees bent and feet flat on the ground. Keep shoulders, head and neck relaxed.
2. Place one hand on the upper chest and the other just below the rib cage and above the belly button. This will allow the participant to feel the diaphragm move as they breathe.
3. Use the phrase “Lets smell the roses” to give the participants a cue on initiating the inhalation through the nose. As the participant breathes in slowly through the nose, instruct them to move the stomach out against the hand. The hand on the chest should remain as still as possible.
4. Tighten the stomach muscles, bringing in the belly button toward the spine as the participant exhales slowly through pursed lips. Keep the hand on the upper chest as still as possible.
5. Repeat the breathing cycle five times.
6. When completed, tell the participants to take one more deep breath and to substitute the “exhale” with a big “sigh”. The participant will enjoy this fun form of stress relief!

Deep breathing or diaphragmatic breathing, is a breath that is done by contracting the diaphragm. The diaphragm is the most efficient muscle used for breathing. It is a large, dome-shaped muscle located at the base of the lungs. Using the abdominal muscles help move the diaphragm which gives us more power to fill and empty the lungs. This action also improves core muscle stability. As we inhale, we bring fresh air in and as we exhale we get carbon dioxide and other gases out of the lungs. This helps increase how much oxygen’s in the blood. The brain is very oxygen dependent, using 20% of the body’s oxygen supply. By providing larger amounts of oxygen to the executive center of the brain (frontal cortex), this allows for an increased ability to focus, clarity in thinking and relaxation.

06.
Concentration Drill #9: Alternating Finger Numbers

If needed: Review Concentration Drills PDF

Description: A concentration drill alternately utilizing the flexion and extension of the fingers and thumb by counting from 1 to 5.

1. Position both arms at body width with the hands at shoulder level and the forefingers pointed to the ceiling.
2. Begin by rotating the right forefinger from the “12 o’clock” position to the “9 o’clock position”, pointing to the left hand and count “one”.
3. Return the right hand back to its original position after each number count.
4. Rotate the left forefinger from the “12 o’clock” position to the “3 o’clock position”, pointing to the left hand and count “one”.
5. Return the left hand back to its original position after each number count.
6. Rotate the right forefinger from the “12 o’clock” position to the “9 o’clock position”, pointing to the left hand and count “two”.
7. Extend the middle finger in addition to the forefinger of the left hand.
8. With the left hand rotate the left forefinger and middle finger from the “12 o’clock” position to the “3 o’clock position”, pointing to the right hand and count “two”.
9. Extend both the forefinger and middle finger of the right hand.
10. With the right hand rotate the forefinger and middle finger from the “12 o’clock” position to the “9 o’clock” position, pointing to the left hand and count “three”.
11. Extend the ring finger in addition to the forefinger and middle finger of the left hand.
12. With the left hand rotate the three fingers from the “12 o’clock” position to the “3 o’clock” position, pointing to the right hand and count “three”.
13. Extend the ring finger in addition to the forefinger and middle finger of the right hand.
14. With the right hand rotate the three fingers from the “12 o’clock” position to the “9 o’clock position”, pointing to the left hand and count “four”.
15. Extend the little finger in addition to the forefinger, middle finger and ring finger of the left hand.
16. With the left hand rotate the four fingers from the “12 o’clock” position to the “3 o’clock position”, pointing to the right hand and count “four”.
17. With the right hand rotate the four fingers from the “12 o’clock” position to the “9 o’clock position”, pointing to the left hand and count “five”.
18. Extend the thumb in addition to the four fingers of the left hand.
19. With the left hand rotate the five fingers from the “12 o’clock” position to the “3 o’clock position”, pointing to the right hand and count “five”.
20. Extend the thumb in addition to the four fingers of the right hand.
21. Now reverse the order going from 5 to 1 and working from the thumb back to the forefinger.
22. Perform two complete rotations.

07.
Cross-Lateral Drill #6: Cross Knee Claps

If needed: Review Cross-Lateral Drill PDF

Description: A cross-lateral concentration drill where the participant touches both knees and then claps both hands.

1. Sit tall in the chair with feet flat on the floor.
2. Move the Right hand and tap the Left knee.
3. Remove the Right hand and return to the right side
4. Move the Left hand and tap the Right knee.
5. Bring hands together at mid-line and clap.
6. Repeat 5 times
7. With the Left hand tap the Right knee.
8. Remove the Left hand and return to the left side.
9. Move the Right hand and tap the Left knee.
10. Bring hands together at mid-line and clap.
11. Repeat 5 times
12. Alternate between the Left and Right knee taps 5 times
13. An easy cue to help the participants is to tell them to say the steps to themselves. i.e. Right-Left-Clap, Left-Right-Clap, Right-Left-Clap, Left-Right-Clap
14. Progression: Perform with eyes closed

08.
Standing Exercise #1: Sit-to-Stand

If needed: Review Standing Exercises PDF

Repeat proper technique before allowing the participants to stand anytime.

Description: The sit to stand movement is an excellent exercise for leg strengthening and its proper form is crucial in the safe transition from sitting to standing.

 

  1. Sit tall in the chair with the feet flat on the floor.
  2. Move the hips forward approximately 6 inches.
  3. Bring toes beneath the knees.
  4. Have feet pointed forward and at hip width.
  5. Position the chin parallel to the floor.
  6. Depending upon the conditioning level of the participant they may utilize one of the following arm positions in order of diff A) Hands placed on arm rests. B) Hands placed on thighs. C) Arms positioned outstretched in front of body. D) Arms positioned across the chest.
  7. Slight forward bend at the waist bringing the chin over the balls of the feet.
  8. With the eyes looking forward, stand straight up to the ceiling.
09.
Toe Tapping Activity

If needed: Review Toe Tapping PDF

  1. Have the participants take a deep breath before the exercise with a reminder to breathe throughout the activity.
  2. Begin by having the participants stand behind their chair utilizing the “piano touch” technique (where the fingers are lightly touching the top of the chair).
  3. The participants are reminded to begin the activity by placing their weight on their left leg and to keep the leg slightly flexed as to not “lock” the knee as in keeping the knees “soft”.
  4. Emphasize the point that left leg (weight bearing leg) remains still while the right leg moves in the direction of the arrows.
  5. Demonstrate the toe tapping action by moving of the foot upward and downward (flexion and extension). Encourage the participants to tap with their toes and not with their whole foot.
  6. A series of diagrams consisting of Arrows and X’s are shown for a duration of 30 seconds to allow for equal attention to the leg strengthening component of the activity for each leg.
  7. Facilitator: Keep time and advance the PPT slide every 30 seconds, in addition to verbally prompting the participants to change to the other foot.
  8. The diagrams are used as prompts for the participants to toe tap to the X’s and to move the leg in direction of the arrows to the beat of the music.
  9. Remind the participants not to look at their feet, but to keep looking at the diagrams.
  10. Between each diagram another slide is presented that tells the participant to switch legs by shifting their weight to the opposite leg and to toe tap with the other foot.
  11. When switching feet, also provide a verbal cue to allow the brain and body to reset.
  12. Time approximately 30 seconds per slide.

“I Get a Kick out you”, Wally’s Swing World, 1998

10.
Standing Exercise #14: Four Square with Colors

If needed: Review Standing Exercises PDF and Drill Appendix

Description: A leg strengthening and balance exercise with a cognitive component where one toe touches of a series of colors.
Equipment: A/V set-up for Exercise: Color Squares PPT display

1. Have the participants stand behind their chair.
2. Place hands on top of the chair using the “piano touch technique” by keeping a light touch.
3. Instruct the participants to relax and to take a deep breath.
4. Display the first Four Square with Colors PPT slide.
5. Instruct participants to imagine that they are positioned in the center of the four squares.
6. Instruct participants to touch the color squares with the toes of the foot.
7. Shift weight to Left leg keeping knee “soft” by not locking the knee.
8. Touch the color squares with Right foot “after” they are called out by the facilitator.
Red, Green
Red, Green, Yellow
Red, Green, Yellow, Red
Red, Green, Yellow, Red, Green
Red, Green, Yellow, Red, Green, Blue
Red, Green, Yellow, Red, Green, Blue, Yellow

9. Display the second Four Square with Colors PPT slide.
10. Shift weight to Right leg keeping knee “soft” by not locking the knee.
11. Touch the color squares with Left foot “after” they are called out by the facilitator.
Red, Yellow
Red, Yellow, Blue
Red, Yellow, Blue, Green
Red, Yellow, Blue, Green, Red
Red, Yellow, Blue, Green, Red, Blue
Red, Yellow, Blue, Green, Red, Blue, Yellow

12. Shift weight to Left leg keeping knee “soft” by not locking the knee.
13. Touch the color squares with Right foot in reverse order “after” they are called out by the facilitator.

Blue, Yellow, Green
Yellow, Green, Red
Green, Blue, Yellow
Red, Blue, Yellow
Blue, Red, Green, Yellow
Red, Green, Yellow, Blue
Green, Yellow, Blue, Red
Yellow, Blue, Red, Green

14. Shift weight to Right leg keeping knee “soft” by not locking the knee.
15. Touch the color squares with Left foot in reverse order “after” they are called out by the facilitator.

Yellow, Green, Blue
Green, Red, Yellow
Yellow, Green, Red
Red, Blue, Yellow
Green, Blue, Red, Yellow
Blue, Green, Yellow, Blue
Red, Yellow, Blue, Green
Green, Yellow, Blue, Red

11.
Single Leg Stance: Number Skipping by 3’s

1. Explain to the participants that they will be counting from 1 to 50 and skipping every third number by not saying the number.
2. Have the participants stand to the right of their chair.
3. Place the left hand on top of the chair using the “piano touch technique” by keeping a light grasp.
4. Instruct the participants to relax and to take a deep breath.
5. Tell participants that if their lifted leg becomes fatigued that it’s ok to tap their toe to the floor.
6. Instruct the participants to lift their Right leg and perform a “flamingo” stance by keeping the knee high.
7. Instruct the participants to keep the base leg soft and to not lock the knee.

Right Leg: Count from 1-50 skipping every third number.
1,2,__,4,5,__,7,8,__,10,11,__,13,14,__16,17,__,19,20,__,22,23,__,25,26,__,28,29,

__,31,32,__,34,35,__37,38,__,40,41,__,43,44,__,46,47,__,49,50

Left Leg: Count backwards from 50-1 skipping every third number.
50,49,__,47,46,__,44,43,__,41,40,__,38,37,__,35,34,__,32,31,__,29,28,__,26,25,

__,23,22,__,20,19,__,17,16,__,14,13,__,11,10,__,8,7,__,5,4,__,2,1

12.
Standing Exercise: Stand-to-Sit

If needed: Review Standing Exercises PDF

Repeat the proper technique before allowing the participants to sit anytime.

Description: The Stand-to-Sit movement is the reversal of the Sit-to-Stand exercise. It reinforces the mindset of using ones legs as much as possible in a safe and controlled manner. Utilizing its proper form is crucial in helping the participants keep their legs strong by not “plopping” back into their chair.

  1. Have the participants stand in front of their chair facing forward.
  2. Position both legs so that the edge of the seat is slightly touching the back of both legs.
  3. Have feet pointed forward and at hip width.
  4. Position the chin parallel to the floor.
  5. Depending upon the conditioning level of the participant they may utilize one of the following arm positions A) Arms positioned outstretched in front of body. B) Arms positioned across the chest.
  6. Remind the participants that the chair is directly beneath them and that it is safe.
  7. With the eyes looking forward, engage the core of the body.
  8. Release the knees and “slowly” bring the body to the seat of the chair.
  9. The participants are now in the exact position they would be in to initiate a “Sit-to-Stand”!
13.
Language: Linguistics 101 PPT
Executive Function: Number and Letters 3 PPT
14.
History Trivia Recall: “Who”, “What”, “When”, “Where” or “How”

If needed: Review History Trivia PDF

For the History Trivia Recall activity ask questions that are prefaced with “Who”, “What”, “When” or “Where” or “How”. Whereas some of the trivia items may only lend themselves to one or two questions, you may be able to utilize three or four questions for others. For example: On June 6th, 1944, known as D-Day, 160,000 Allied troops landed on Normandy in Operation Overlord during WWII. You may ask; What happened on June 6th 1944? “When was Operation Overlord? How many troops were involved? Where did the Allies land on D-day?

15.
Standing Exercise #1: Sit-to-Stand

If needed: Review Standing Exercises PDF

Repeat proper technique before allowing the participants to stand anytime.

Description: The sit to stand movement is an excellent exercise for leg strengthening and its proper form is crucial in the safe transition from sitting to standing.

  1. Sit tall in the chair with the feet flat on the floor.
  2. Move the hips forward approximately 6 inches.
  3. Bring toes beneath the knees.
  4. Have feet pointed forward and at hip width.
  5. Position the chin parallel to the floor.
  6. Depending upon the conditioning level of the participant they may utilize one of the following arm positions in order of diff A) Hands placed on arm rests. B) Hands placed on thighs. C) Arms positioned outstretched in front of body. D) Arms positioned across the chest.
  7. Slight forward bend at the waist bringing the chin over the balls of the feet.
  8. With the eyes looking forward, stand straight up to the ceiling.

 

16.
Music Memory Activity

If needed: Review Music Memory Activity

Description: A balance and concentration activity where the participants listen for a specific word or phrase, perform a single leg stance when it occurs then recall the number times they heard the word or phrase at the songs completion.

Equipment: Audio set up for the playing of the song recording.

  1. Have the participants stand to the right of their chair.
  2. Place left hand on the top of the chair and use the “piano touch” by keeping a “light” grip on the chair.
  3. Tell the participants the title of the song, name of the group and date released.
  4. Tell the participants the word or phrase that they will need to listen for (usually the title).
  5. Have the participants perform a single leg stance whenever they hear the selected word or phrase and to hold the leg stance.
  6. When the word or phrase occurs again have the participants change legs.
  7. Let the participants know that if they can’t hold their leg up for the duration, that it’s ok to move the leg to do toe taps.
  8. At the completion of the song have the participants verbalize how many times they heard the selected word or phrase.

“Money Honey” (12) Clyde McPhatter and the Drifters, 1953