balance & cognition

Week 11

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:
10 in. Styrofoam plate per participant
Tennis ball per participant
Music as needed for #9 and #16

Review:
Review Activity Room Set-Up
Review Balance & Cognition Session Format
Open and print the CogworxABC Week 11 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
A man in the grocery store notices a woman with a three year old girl in her cart. As they pass the cookie section, the little girl screams for cookies. The mother says, “Now Missy, we only have a few more aisles to go—don’t throw a fit. It won’t be long.” In the candy aisle, the little girl whines for candy. The mother says, “There, there, Missy, don’t cry. Two more aisle and we’ll be checking out.” When they get to the checkout stand, the little girl howls for gum. The mother says, reassuringly, “Missy, we’ll be done in five minutes, and then you can go home and have a bottle and a nice snooze.” In the parking lot, the man stops the woman to compliment her. “I couldn’t help noticing how patient you were with little Missy,” he says. The mother sighs, “Oh, no—my little girl’s name is Francine. I’m Missy.”
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 #3: Four/Seven/Eight Breathing

If needed review: Deep Breathing PDF

1. Follow the deep breathing procedure steps.
2. Guide the participants with their inhaling and exhaling by providing verbal prompts.
3. Begin with the prompt of “Let’s smell the roses”, then slowly give a four count of “ One and Two and Three and Four”
4. “Hold (gently!)” counting backwards from Seven to One.
5. “Now exhale slowly” (counting backwards from Eight to One).
6. Repeat the breathing cycle Five times.
7. 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 #10: Locomotion with Plates

If needed: Review Concentration Drills PDF

Description: A concentration drill in which the arms move in a circular motion in opposite directions of each other.
Equipment needed: One 10” Styrofoam plate per participant
Preparation needed: Using a black marker, draw a 6 inch diameter circle in the center of the plate with 4 equally placed arrows on the circle pointing clockwise.

1. Place the plate on the right knee.
2. Have the participants position the plate vertically with the circle arrows facing to the left.
3. Position the left forearm parallel to the floor.
4. Keep the left arm parallel to the plate.
5. With the left arm, make circular motions in the same direction of the plate arrows.
6. Slowly perform 10 rotations.
7. Switch knees by placing the plate on the left knee with the circle arrows facing to the right.
8. Position the right forearm parallel to the floor.
9. Keep the right arm parallel to the plate.
10. With the right arm, make circular motions in the same direction of the plate arrows.
11. The circular arm movements of one arm are in opposite direction of the other arm.
12. Slowly perform 10 rotations.
13. Have the participants place the plate in their lap.
14. Have the participants perform one circular arm motion with their left arm.
15. Have the participants perform one circular arm motion with their right arm.
16. Repeat by alternating one circular arm motion of the left arm then one with the right arm.
17. Perform 2 sets of 10 rotations.
18. Progression: Perform the drill with the arms moving simultaneously.( Much practice is needed)

07.
Cross-Lateral Drill #7: Color & Arrows w/Arm Movements 4 PPT

If needed review: Cross-Lateral Drills PDF

Description: An attention drill where the participant moves their arms in the direction of the arrows according to the color cue. Material needed: Cross-Lateral: Arm Direction Arrows 3 PPT

1. Sit tall in the chair with feet flat on the floor.
2. Tell the participants that they will be moving their arms in four directions.
3. Utilize the mirror technique.
4. Demonstrate the right arm movement by extending the left arm out to the side with the right hand touching the left shoulder.
5. Demonstrate the left arm movement by extending the right arm out to the side with the left hand touching the right shoulder.
6. Demonstrate the upward arm movement by extending both arms toward the ceiling.
7. Demonstrate the downward arm movement by pointing both arms to the floor.
8. When the arrow is blue, move arms in the direction of the arrow.
9. When the arrow is red, move arms in the opposite direction of the arrow.
10. Progression: Have the participants keep a running count of the number of opposite blue arrows.

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.

“In the Mood”, Glenn Miller, 1938

10.
Standing Exercise #20: Tennis ball Drills

If needed: Review Standing Exercises PDF 

Description: A balance exercise using a tennis ball to assist in upper and lower leg strengthening.
Equipment: Tennis ball

Foot Rolls
1. Have the participants stand to the right of their chair.
2. Place the left hand on top of the chair using the “piano touch technique” by keeping a light grasp.
3. Stand tall in the neutral position with the feet at shoulder width.
4. Have the participants position the tennis ball under the ball of the Right foot.
5. Keep the toes even with each other for the best stability.
6. Extend the foot forward so that the tennis ball rolls to the heel of the foot.
7. Bring the foot back the starting position so that the tennis ball rolls back to the ball of the foot.
8. Complete 10 repetitions.
9. Repeat with the Left foot.

Ball Squats
1. Have the participants stand to behind their chair.
2. Place both hands on top of the chair using the “piano touch technique” by keeping a light grasp.
3. Stand tall in the neutral position with the feet at shoulder width.
4. Have the participants position the tennis ball under the arch of the Right foot.
5. Keep the toes even with each other for the best stability.
6. Keep the Right foot parallel to the floor.
7. Remind participants to keep the weight on the left leg and not to “squish” the tennis ball.
8. Release the knees and perform a half squat.
9. Complete five repetitions.
10. Repeat with the Left leg.

Toe Tapping
1. Have the participants stand to behind their chair.
2. Place both hands on top of the chair using the “piano touch technique” by keeping a light grasp.
3. Stand tall in the neutral position with the feet at shoulder width.
4. Have the participants position the tennis ball in front of the Right foot.
5. Emphasize to the participants to arc the foot directly over the tennis ball.
6. Lift Right leg bringing the toe directly over the ball in an arc and toe tap in front of the tennis ball.
7. Bring the foot back in an arc over the ball and tap with the toe behind the tennis ball.
8. Complete 10 rotations.
9. Repeat with the Left leg.
10. Have the participants position the tennis ball on the right side of the Right foot.
11. Emphasize to the participants to arc the ball of the foot directly over the tennis ball.
12. Lift the Right leg and arc the foot directly over the tennis ball then toe tap to the right tennis ball.
13. Return the Right leg and arc the foot directly over the tennis ball then tap with the toe to the left of the tennis ball.
14. Complete 10 rotations.
15. Repeat with the Left leg.

11.
Standing Exercise #4: Single Leg Stance: Number Recall

1. Explain to the participants that they will be recalling a series of numbers given to them.
2. After the facilitator has called out the four numbers, the participants will repeat the same numbers in the order given.
3. Have the participants stand to the right of their chair.
4. Place the left hand on top of the chair using the “piano touch technique” by keeping a light grasp.
5. Instruct the participants to relax and to take a deep breath.
6. Tell participants that if the lifted leg becomes fatigued that it’s ok to tap their toe to the floor.
7. Instruct the participants to lift their Right leg and perform a “flamingo” stance by keeping the knee high.
8. Instruct the participants to keep the base leg soft and to not lock the knee.
9. Recall progressions: 1) Forward/Reverse three numbers up to 30 seconds
2) Forward/Reverse four numbers up to 60 seconds.

Right Leg: Forward number recall (3 or 4 numbers) as appropriate
3,4,6,7
5,3,9,1
8,2,1,5
1,4,3,8
6,7,4,9
2,3,9,5
4,1,8,3
7,5,3,6
9,1,4,1
6,5,2,3

Left Leg: Reverse number recall (3 or 4 numbers) as appropriate
8,3,4,7
6,2,9,4
7,4,5,6
5,8,3,2
3,7,1,9
3,4,7,5
5,6,8,9
4,1,0,5
2,8,1,3
7,4,2,9

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.
Attention: Thumbs Up, Thumbs Down 2 PPT
Math: Number Series 2 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.

“Running Bear” (8) Johnny Preston, 1959