balance & cognition

Week 16

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 16 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

Two priests are standing by the side of the road holding up a sign that reads, “The End is Near! Turn yourself around now before it’s too late!” They plan to hold up the sign to each passing car.
“Leave us alone, you religious nuts!” yells the first driver as he speeds by. From around the curve the priests hear screeching tires and a big splash.
“Do you think,” one priest says to the other, “it would be better to shorten the sign to read “Bridge Out” instead?”

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 #8: Vowel 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. Have the participants verbalize a single vowel during the exhalation of each breathing cycle. Use vowels A, E, I, O and U.
  4. Begin with the prompt of “Let’s smell the roses”, then slowly give a four count of “One and Two and Three and Four”.
  5. “Hold” (for two seconds).
  6. While exhaling, verbalize a breathy vowel (A, E, I, O and U).
  7. Repeat the breathing cycle for each vowel.
  8. Finish by making a big sigh!
  9. Progression: ask the participants to verbalize the vowels in reverse.

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 #2: X-Marks the Spot

If needed: Review Seated Exercises PDF

Description: A seated exercise where both arms and legs are outstretched and then crossed at the same time.

  1. Sit forward in chair.
  2. Extend both arms and legs forward.
  3. Keep the toes pointed upward.
  4. Keeping the legs outstretched, cross the Right arm and Right leg over the Left arm and Left leg.
  5. Perform 5 repetitions.
  6. Slowly return the legs back to the floor and the arms back to the side of the body.
  7. Take a deep breath and extend both arms and legs forward.
  8. Keep the toes pointed upward.
  9. Keeping the legs outstretched, cross the Left arm and Left leg over the Right arm and Right leg.
  10. Perform 5 repetitions.
  11. Slowly return the legs back to the floor and the arms back to the side of the body.
  12. Take a deep breath and extend both arms and legs forward.
  13. Keep the toes pointed upward.
  14. Keeping the legs outstretched, cross the Right arm and Right leg over the Left arm and Left leg.
  15. Immediately cross the Left arm and Left leg over the Right arm and Right leg.
  16. Alternate between Right over and Left over for ten repetitions.
07.
Concentration Drill #4: Alternating Finger Touches

If needed: Review Cross-Lateral Drills PDF 

Description: A concentration drill where the fingers sequentially touch the thumb of one hand while the fingers touch the thumb of the other hand in the opposite direction.

  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. With the left hand begin by touching the forefinger and thumb together.
  5. Continue with touching the middle finger, ring finger and little finger to the thumb.
  6. Hold the thumb-little finger position.
  7. With the right hand begin by touching the little finger and thumb together.
  8. Continue with touching the ring finger, middle finger and fore finger to the thumb.
  9. Hold the thumb-fore finger position.
  10. Reverse the finger touch order on the left
  11. Reverse the finger touch order on the right
  12. One rotation has been completed.
  13. Complete 5 rotations.
  14. Encourage the participants to perform the drill slowly to maximize the concentration effort
  15. Progression: A) Increase the number of rotations B) Using both hands at the same time, perform the finger-thumb touches

 

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.

“Non-Stop Flight”, Artie Shaw, 1953

10.
Standing Exercise #15: Leg Raises: R/L – Front, Lateral, Rear

If needed: Review Standing Exercises PDF 

Description: A core and upper leg strengthening leg exercise where one leg is raised while standing on the opposite leg.

  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.
  4. Instruct the participants to take a deep breath.
  5. Lift Right leg forward with the foot pointed upward.
  6. Hold the leg up for a count of two.
  7. Slowly, return the leg to the floor.
  8. Complete five repetitions
  9. Lift the Left leg laterally to the side with the foot pointed forward.
  10. Hold the leg to the side for a count of two.
  11. Slowly, return the leg to floor.
  12. Complete five repetitions
  13. Keeping the knee straight, do a “rear kick” lifting the Right leg behind the body.
  14. With the foot pointed downward, hold the leg up for a count of two.
  15. Slowly, return the leg to floor.
  16. Complete five repetitions
  17. Change sides by having the participants stand to the left of their chair.
  18. Place the right hand on top of the chair using the “piano touch technique” by keeping a light grasp.
  19. Stand tall in the neutral position.
  20. Instruct the participants to take a deep breath.
  21. Lift the Left leg forward with the foot pointed upward.
  22. Hold the leg up for a count of two.
  23. Slowly, return the leg to the floor.
  24. Complete five repetitions
  25. Lift the Right leg laterally to the side with the foot pointed forward.
  26. Hold the leg to the side for a count of two.
  27. Slowly, return the leg to floor.
  28. Complete five repetitions
  29. Keeping the knee straight, do a “rear kick” lifting the Left leg behind the body.
  30. With the foot pointed downward, hold the leg up for a count of two.
  31. Slowly, return the leg to floor.
  32. Complete five repetitions
11.
Standing Exercise #13: Exercise: Four Squares with Numbers PPT

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

Equipment: A/V set-up for Exercise: Four Squares with Numbers 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 Numbers PPT slide.
  5. Instruct participants to imagine that they are positioned in the center of the four squares.
  6. Instruct participants that they will be touching the numbers with their toe.
  7. Shift weight to Left leg keeping knee “soft” by not locking the knee.
  8. Touch the “imaginary” numbers with the Right toe after they are called out by the facilitator.
  9. Have the participants provide the sum of the numbers called out “after” they have completed the toe touch series.
  10. Complete 5 repetitions
  11. Display the second Four Square PPT slide.
  12. Shift weight to Right leg keeping knee “soft” by not locking the knee.
  13. Touch “imaginary” numbers with the Left toe “after” they are called out by the facilitator.
  14. Have the participants provide the sum of the numbers called out “after” they have completed the toe touch series.
  15. Complete 5 repetitions
  16. Repeat with Reverse Right toe touch
  17. Touch the “imaginary” numbers with the Right toe in reverse order after they are called out by the facilitator.
  18. Have the participants provide the sum of the numbers “after” they have completed the toe touch series.
  19. Complete 5 repetitions
  20. Repeat with Reverse Left toe touches
  21. Touch the “imaginary” numbers with the Left toe in reverse order after they are called out by the facilitator.
  22. Have the participants provide the sum of the numbers “after” they have completed the toe touch series.
  23. Complete 5 repetitions.

 

Right Toe         Left Toe                     Reverse Right Toe        Reverse Left Toe

1, 2, 3 = 6        1, 2, 3, 1 = 7              3, 4, 2 = 9                      1, 3, 1, 4 = 9      

2, 3, 2 = 7        4, 1, 2, 1 = 8              4, 2, 1 = 7                      3, 1, 4, 2 = 10

2, 1, 1 = 4        1, 2, 1, 2 = 6              2, 1, 3 = 6                      1, 4, 1, 2 = 8 

2, 4, 2 = 8        3, 1, 2, 4 = 10            1, 3, 1 = 5                      2, 3, 2, 1 = 8

4, 4, 1 = 9        1, 3, 1, 2 = 7              3, 4, 1 = 8                      4, 1, 2, 3 = 10

 

  1. Print out a copy of the number sequences from the Drill Appendix and keep the copy for future use.
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: Are we there yet? PPT
Language: Fill in the Blanks 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.

“Deep in the Heart of Texas” (12) Alvino Rey and His Orchestra, 1941