balance & cognition

Week 14

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 14 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 is walking along a beach and finds a bottle. When he rubs the bottle, a genie appears and says, “I can grant you one wish.” “Well,” says the man, “I have never been too fond of flying, so could you make a highway from California to Hawaii?” The genie says, “Do you know how much of my power that would take?” The man says, “Okay, I have never really been able to understand women, so could you make that happen?” The genie then says, “You want that highway two lanes or four lanes?”
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 #6: Four/Four Nasal 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. The only difference between Four/Four breathing and Four/Four Nasal breathing is that the exhalation is through the nose rather than through mouth. Remind the participants that is ok to breathe through the mouth if they experience difficulty or are congested.
  4. Begin with the prompt “Let’s smell the roses”, then slowly give a four count of “One and Two and Three and Four”.
  5. “Hold” (gently for two seconds.)
  6. “Now exhale slowly, One and Two and Three and Four”.
  7. Repeat the breathing cycle five times.
  8. 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.
Seated Exercise #6: Marching Shoulder Claps

If needed: Review: Seated Exercise PDF

Description: A seated exercise where there is series of leg lifts followed by cross-over shoulder taps.

  1. Sit forward in the chair with feet flat on the floor.
  2. Place both hands on knees.
  3. Bring the Right knee upward and return to the floor.
  4. Bring the Left knee upward and return to the floor.
  5. Tap the Left shoulder with the Right hand and hold.
  6. Tap the Right shoulder with the Left hand and hold.
  7. Return the Left hand to Left knee.
  8. Return the Right hand to Right knee.
  9. Complete 5 rotations and take a deep breath.
  10. Repeat the series beginning with the Left leg.
  11. Bring the Left knee upward and return to the floor.
  12. Bring the Right knee upward and return to the floor.
  13. Tap the Right shoulder with the Left hand and hold.
  14. Tap the Left shoulder with the Right hand and hold.
  15. Return the Right hand to Right knee.
  16. Return the Left hand to Left knee,
  17. Complete 5 rotations and take a deep breath.
  18. Alternate sequences.
  19. Perform one Right leg sequence.
  20. Perform one Left leg sequence.
  21. Complete 5 rotations and take a deep breath.
07.
Concentration Drill #2: Pinkie-Thumb

If needed: Review Concentration Drills PDF

Description: A concentration drill alternately utilizing the flexion and extension of the thumb and little finger of both hands.

  1. Supinate the hands by turning the palms upward.
  2. Keeping very light tension, close the fingers and thumb into the palm of the hand.
  3. Keep elbows and hands at body width.
  4. Simultaneously extend the thumb of the right hand while extending the pinkie of the left
  5. Bring both the thumb and pinkie back into the palm of the hands.
  6. Simultaneously extend the thumb of the left hand while extending the pinkie of the right
  7. Bring both the thumb and pinkie back into the palm of the hands.
  8. Complete 10 repetitions, (remind participants to keep their hand tension loose).
  9. Complete 2-3 sets, (have the participants shake their fingers between sets).
  10. Progression: 1) have participants cross their arms at the wrist while performing the drill 2) perform the thumb-finger movements in sequential order
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.

“Hello Dolly”, Louis Armstrong, 1964

10.
Standing Exercise #12: Toe Squats

If needed: Review Standing Exercises PDF 

Description: An upper and lower leg strengthening exercise.

  1. Have participants stand in a neutral position behind their chair with the feet hip width apart.
  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. Stand on toes by raising the heels and hold.
  5. Keeping the heels raised, perform a half squat by releasing and flexing the knees.
  6. Keeping the heels raised, straighten the legs.
  7. Lower the heels to the floor.
  8. Bring toes and the balls of feet off the floor.
  9. Body weight will shift to the heels of the feet.
  10. Hold for a count of two.
  11. Return to a neutral starting position.
  12. Complete 5-10 repetitions as tolerated.

 

11.
Standing Exercise #6: Single Leg Stance, Math: Equations
  1. Explain to the participants that they will be completing math equations while performing a single leg stance.
  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 their base leg soft and to not lock the knee.
  8. Call out the math equations and return the leg upon completion.
  9. Have the participants take a deep breath before lifting the Left leg.
  10. Call out the math equations and return the leg upon completion.
  11. Print out a copy of the equations from the Drill Appendix and keep the copy for future use.

 

Right Leg equations:

35÷7=5

4×7=28

22-13=9

7+18=25

6×8=48

49÷7=7

80-12=68

4/16+4/16=1/2

18÷6=3

3×14=42

5+8+7=20

41-11-9=21

60÷4=15

9×6=54

18+3+4=25

 

Left Leg equations:

42÷2=21

3×12=36

39-13=26

17+18=35

4×11=44

51÷17=3

60-14=46

3/4+3/4=1 1/2

28÷4=7

5×14=70

6+9+4=19

31-5-8=18

30÷6=5

7×6=42

108+12+4=124

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 LT: Three’s a Crows PPT
Memory ST: Jaws 1 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.

“I’m My Own Grandpa” (10) Guy Lombardo, 1947