balance & cognition

Week 12?

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: 
Nylon scarf 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 12 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

Saint Peter is at the gates of Heaven. He’s had too much coffee and now needs to use the restroom. He sees Jesus walking by and stops him. “Jesus, thank goodness you’re here. I have a favor to ask. Can you watch the gate while I go to the restroom?” Jesus, ecstatic at the chance to help says, “Of course… But what do I do?” “It’s simple, as people come up you must check their names to see if they are in this book I have. If they are, then welcome them in! If not, turn them away.” And with that, Peter leaves. Jesus waits for some time and eventually an elderly man walks up to him. Jesus greets him energetically and asks his name. The old man looks dismayed. “I was hit on the head when I died… I don’t remember it.” “Well sir,” says Jesus, “tell me about yourself and perhaps we can figure it out together.” The old man’s brow furrows in thought. “All I can remember is that I was a carpenter and my son was beloved by millions of people. Now Jesus begins to choke up at this. “Dad…?” The old man looks hard at Jesus and says “Pinocchio?”

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 #4: Lazy Eights

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. Tell the participant that they will be making an infinity symbol or a “Lazy Eight” with their hand while inhaling and exhaling. Also physically demonstrate by motioning your hand in a vertical or “Lazy Eight” figure. Inhale while the hand moves to the left, and exhale while the hand moves to the right.
  4. Mention the importance of keeping the eyes on the thumbnail as a way to help strengthen the eyes muscles.
  5. Have the participant hold one of their arms up to shoulder level with their thumb pointed upward.
  6. Begin with the prompt of “Let’s smell the roses” and slowly give a four count of “One and Two and Three and Four” (while keeping the thumb pointed upward).
  7. “Hold” (at the intersection point for two seconds).
  8. “Now exhale slowly, One and Two and Three and Four”.
  9. Repeat the breathing cycle then switch arms for two more breathing cycles (a total of four).
  10. 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.
Cross-Lateral Drill #8

If needed: Review Cross-Lateral PDF

Description: An attention drill where there is bi-lateral arm movements in the form of an infinity symbol or a “lazy 8”.

Material needed: Cross-Lateral: Lazy 8’s PPT

  1. Sit tall in the chair with feet flat on the floor.
  2. Show the first “Figure 8” PPT slide.
  3. Demonstrate the “Figure 8” arm motion to the participants.
  4. Explain that the hands need to move past the mid-line of the body and past the shoulder.
  5. Position both arms forward with arms and forefingers outstretched.
  6. Using the Left PPT slide as a prompt, move both hands to the left.
  7. When the right hand has reached the left shoulder, move both hands in a downward motion.
  8. Move both hands to the right “crossing” the body’s mid-line.
  9. When the left hand has reached the right shoulder, move both hands in an upward motion.
  10. Perform five “left” rotations.
  11. Using the Right PPT slide as a prompt, move both hands to the right.
  12. When the left hand has reached the right shoulder, move both hands in an upward motion.
  13. Move both hands to the left “crossing” the body’s mid-line.
  14. When the right hand has reached the left shoulder, move both hands in a downward motion.
  15. Perform five “right” rotations.
  16. Perform five “left” rotations with the left hand only.
  17. Perform five “right” rotation with the right hand only.
  18. Alternate performing one “left” rotation with one “right” rotation five times.
  19. Progression: Perform with eyes closed.
07.
Seated Exercise #4: Dead Bugs

If needed: Review Seated Exercises PDF

Description: A seated exercise where the arms and legs are extended out parallel to the floor.

  1. Sit forward in chair with feet flat on the floor.
  2. Extend the Left leg and Right arm forward.
  3. When the leg is fully extended, hesitate and squeeze the thigh.
  4. Slowly return the leg and arm back to their starting position.
  5. Extend the Right leg and Left arm forward.
  6. When the leg is fully extended, hesitate and squeeze the thigh.
  7. Slowly return the leg and arm back to their starting position.
  8. Complete 5 rotations (10 repetitions)
  9. Take a deep breath then extend both legs and both arms forward.
  10. When both legs are fully extended, hesitate and squeeze the thigh.
  11. Slowly return the legs and arms back to their starting position.
  12. Complete 5 repetitions.
  13. Repeat as tolerated.
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.

“Flying Home”, Benny Goodman and His Orchestra, 1939 

10.
Standing Exercise: Leg Lifts 4 PPT

If needed: Review Standing Exercises PDF 

Description: A dynamic balance drill where the participant is given a cue to raise one leg while the opposite side hand to the other shoulder.

Equipment: A/V set-up

Materials needed: Exercise: Leg Lifts 4 PPT display.

  1. Have the participants stand behind their chair.
  2. Place the both hands on top of the chair using the “piano touch technique” by keeping a light grasp.
  3. Stand tall in the neutral position.
  4. Instruct the participants that the letters R or L will be displayed on a series of slides.
  5. When a Black R appears: lift the Right leg and place the Left hand to the Right shoulder.
  6. When a Black L appears: lift the Left leg and place the Right hand to the Left shoulder.
  7. When a Red L appears: lift the Right leg and place the Left hand to the Right shoulder.
  8. When a Red L appears: lift the Right leg and place the Left hand to the Right shoulder.
  9. Instruct the participants to take a deep breath.
  10. Proceed with PPT slide presentation.
11.
Standing Exercise #19: Three Cup Toe Tap

Description: A leg strengthening and balance exercise with a cognitive component where one toe touches of a series of colored plastic cups.

Equipment:  One Red, Green, Blue 12 oz. plastic cup per participant.

  1. Put three cups upside down behind the participant’s chair.
  2. Place the cups 3 inches apart horizontally (behind the chair legs).
  3. Have the participants stand behind their chair.
  4. Instruct the participants that the drill calls for the tapping of the toe of the foot to the cup.
  5. Demonstrate the flexion of the foot to touch the cups rather than “cup stomping”.
  6. Instruct the participants that you will be first calling either the word Right or Left to designate which foot will be “tapping” the cups.
  7. Instruct the participants to tap the floor between each cup tap.
  8. Instruct the participants to wait to tap the cups until the facilitator has called out the series of colors.
  9. Call out the designated foot and the series of three or four colors.

Right- Blue/Red/Green/Red

Left- Green/Blue/Red/Blue

Right Red/Green/Blue/Red

Left- Blue/Red/Green/Red

Left- Green/Blue/Red/Green

Right- Red/Green/Blue/Red

Left- Blue/Red/Green/Red

Right- Red/Green/Blue/Green

Right- Blue/Red/Green/Red

Left- Green/Blue/Red/Green

  1. Progression: With the designated foot, tap the colored cups in the “opposite” order after they are called out by the facilitator.
  2. Progression: With the designated foot, tap the colored cups in the “progressive” order after they are called out by the facilitator.

Right-

B, G

B, G, R

B, G, R, G

B, G, R, G, B

B, G, R, G, B, R

Left-

R, G

R, G, R

R, G, R, G

R, G, R, G, B

R, G, R, G, B, R

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.
Memory ST: Call To Order 2 PPT
Math: Multiples of Three 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 #8:

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.

“That’ll Be the Day” (16) Buddy Holly and the Crickets, 1957