balance & cognition

Week 15

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: 
36 inch yardstick per participant
Tennis or racket 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 15 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

An atheist and a devout Christian women were discussing the infallibility of the Bible. The atheist asks the women if she believes everything in the Bible. The women replied, “Of course I do. It’s the Bible.” He said, “Well, what about that guy that was swallowed by that whale?” She replied, “Oh, Jonah. Yes, I believe that. It’s in the Bible.” He asked, “Well, how do you suppose he survived all that time inside the whale?” The lady said, “Well, I don’t really know. I guess when I get to heaven, I’ll ask him.” “What if he isn’t in heaven?” the atheist asked sarcastically. “Then you can ask him.” replied the women.

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 #7: Twisted Arm Back w/ Back Bend 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. Mention the importance of keeping the core and back strong and flexible for proper balance. Remind the participants on the proper technique on lifting their backs from the flexed position. Tell the participants to be conscious of the pressure on the balls and toes of their feet. Initiate the lifting of the back by the slight pushing of the feet and engagement of the thighs. This technique eliminates any stress on the lower back as the thighs are stronger than the lower back muscles.
  4. Have the participants stretch out their arms then cross them at the wrist.
  5. Turn palms downward to the floor and keep rotating and interlock the fingers. If a participant has difficulty with the interlocking grip, have them place their palms together or just position the hands together in a “prayer” fashion.
  6. Have the participants position their legs at shoulder width.
  7. Instruct the participants to place their arms in their lap.
  8. Begin with the prompt “Let’s smell the roses” then slowly give a four count of “One and Two and Three and Four”, having the participants bend forward, keeping the elbows inside the legs and stopping at the elbows.
  9. “Hold” (for two seconds).
  10. Remind the participants to use their thighs and to push off with their feet.
  11. While the participant rises slowly, continue with the exhale four count prompt.
  12. Repeat the breathing cycle five times.
  13. 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 #3: Yardstick Tap

If needed: Review Concentration Drills PDF

Equipment needed: 36 inch yardstick for each participant (preferably ones with dark lettering for easier viewing)

Description: A concentration, speed – processing drill where the participants will be touching a yardstick with either Right or Left forefinger onto a number verbalized by the facilitator.

 

  1. Have the participants place the yardstick on their lap (or on the arm rests of their chair) with the numbers upright.
  2. Instruct the participants that they are to touch the number on the yardstick with the forefinger of the hand as verbalized by the facilitator
  3. Hand/Number Pairs: Right/Left 6,12,18,24,30
  4. As this is a speed processing drill, allow no more than 2 seconds between calls.
  5. Progression: Allow only 1 second between calls and increase as tolerated.
  6. Print the letter/number pairs from the Drill Appendix document.
  7. Sample call list: R6,L12,L24,R24,L18,R30,L30,L12,R6,R18,L6,L24,R12,L18,R18,R24,L30,L6,R12,R24,L30,R30,R6,L12,L24,R24,L18,R30,L30,L12,R6,R18,L6,L24,R12, L18,R18,R24,L30,L6,R12,R24,L30,R30,L12,R24,R30,L12,R6,L6,R12,R18, L30,R12,L30,R6,L24,L18,L30,R6,L6,R12,R18,L30,R12,L30,L12,R24,R30,L12
07.
Cross-Lateral Drill #2: Figure 8’s with Ball

If needed: Review Cross-Lateral Drills PDF 

Description: A cross-lateral drill moving a ball in a figure 8 configuration through the legs and behind the back.

Equipment: Tennis or racket ball per participant

  1. In a chair, have the participants sit to the front half of the seat with their legs shoulder width apart.
  2. Both feet pointed forward, in front of the knees.
  3. Hold the ball with the right hand and resting on the right knee.
  4. Move the ball under the left knee.
  5. Grasp the ball with the left hand and count “one”.
  6. With the left hand, move the ball over the left knee.
  7. Move the ball under the right knee.
  8. Grasp the ball with the right hand and count “two”.
  9. Bring the ball to the center of the back.
  10. At the same time, bring the left hand to the center of the back.
  11. Grab the ball with the left hand and count “three”.
  12. Bring the left hand with the ball back to the front mid-line of the body.
  13. Touch the ball with the right hand and count “four”.
  14. Complete 5 clockwise rotations.
  15. Move the ball under the left knee.
  16. Grasp the ball with the right hand and count “one”.
  17. Move the ball under the right knee.
  18. Grasp the ball with the left hand and count “two”.
  19. Bring the ball to the center of the back.
  20. At the same time, bring the right hand to the center of the back.
  21. Grab the ball with the right hand and count “three”.
  22. Bring the right hand with the ball back to the front mid-line of the body.
  23. Touch the ball with the left hand and count “four”.
  24. Complete 5 counterclockwise rotations.
  25. Alternate clockwise and counterclockwise rotations 5 times.
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.

“Opus One” Tommy Dorsey, 1944

10.
Standing Exercise #17: Exercise: Leg Lifts 3 PPT

If needed: Review Standing Exercises PDF 

Description: A dynamic balance and concentration drill where the participant has to perform an opposite leg movement from the one displayed on the PPT slide.

Equipment: A/V set-up

Materials needed: Exercise: Leg Lifts 3 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 touch.
  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.
  6. When a Black L appears: lift the Left leg.
  7. When a Red R appears: lift the Left leg (opposite).
  8. When a Red L appears: lift the Right leg (opposite).
  9. Instruct the participants to take a deep breath.
  10. Proceed with PPT slide presentation.
11.
Standing Exercise #7: Single Leg Stance: Number Skipping by 4’s
  1. Explain to the participants that they will be counting from 1 to 50 and skipping every fourth 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 touch.
  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.
  8. Have the participants verbalize the numbers and “skipping” every fourth one.
  9. Lower the leg upon completion.
  10. Have the participants take a deep breath before lifting the Left leg.
  11. Have the participants verbalize the numbers in reverse and “skipping” every fourth one.
  12. Lower the leg upon completion.
  13. Print out a copy of the equations from the Drill Appendix and keep the copy for future use. As the facilitator, it can be useful to have a reference sheet to keep the group on track in the number drill.

 

 

Right Leg: Count from 1-51 skipping every fourth number.

1,2,3,__,5,6,7,__,9,10,11,__,13,14,15,__,17,18,19,__,21,22,23,__,25,26,27,__,

29,30,31,__,33,34,35,__,37,38,39,__,41,42,43,__,45,46,47,__,49,50,51

 

Left Leg: Count backwards from 51-1 skipping every fourth number.

51,50,49,__,47,46,45,__,43,42,41,__,39,38,37,__,35,34,33,__,31,30,29,__,27,26,25,__,23,22,21,__,19,18,17,__,15,14,13,__,11,10,9,__,7,6,5,__,3,2,1

 

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.
Math: Weights and Measures PPT
Math: Alphabet and Number Sequence 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.

“Comeback My Love” “love/loving” (19) The Wrens, 1955