balance & cognition
Week 35
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 35 Session PDF
Write in the Day and Date of the session onto your session document.
Open the Days used/Days left year PDF.
a. Write in the Days used/Days left onto your session document.
There was a plane and it had 5 people in it: a president, a lawyer, a young teenage boy, a priest and a blonde girl. The pilot announced that the plane was going to crash so one of them has to jump off without a parachute because there was only 4 onboard. They began talking to each other about who was going to jump off without a parachute. The president spoke first and said “I run a country so I should get a parachute” so he grabbed a parachute and jumped. Then the blonde spoke and she said “I look beautiful so I should get one too” so she grabbed one and jumped. The next person to speak was the lawyer and he said “I help people solve their problems so I should get one” so he jumped. Now there was only two people left: the priest and the teenage boy. The priest said to the boy “here you take the last parachute and go because I want you to live a long life and I’m at peace with my mine” but then the boy said “no, it’s all right, father because there is still two parachutes left. The blonde just took my backpack”
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.
If needed review: Deep Breathing PDF
Deep Breathing Exercise #3: Four/Seven/Eight Breathing
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.
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,R 24,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
If needed review: Cross-Lateral Drills PDF
Description: A cross-lateral reaction drill where the participant claps twice, touches their knee then claps twice again.
Material Needed: Cross-Lateral: Slap Tap Deuce PPT
1. Sit tall in the chair with feet flat on the floor.
2. The words Right and Left will appear on a series of PPT slides.
3. The order of the words will determine which hand will be used to touch which knee.
4. For example: if the words appear as RIGHT-LEFT
5. The participants will clap twice (deuce!).
6. The participants will use their RIGHT hand to tap their LEFT knee.
7. The participants will clap twice.
8. Progression: 1) Perform standing 2) Have the participants close their eyes during the drill while the facilitator calls out the RIGHT/LEFT sequence.
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.
- Sit tall in the chair with the feet flat on the floor.
- Move the hips forward approximately 6 inches.
- Bring toes beneath the knees.
- Have feet pointed forward and at hip width.
- Position the chin parallel to the floor.
- 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.
- Slight forward bend at the waist bringing the chin over the balls of the feet.
- With the eyes looking forward, stand straight up to the ceiling.
If needed: Review Toe Tapping PDF
- Have the participants take a deep breath before the exercise with a reminder to breathe throughout the activity.
- 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).
- 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”.
- Emphasize the point that left leg (weight bearing leg) remains still while the right leg moves in the direction of the arrows.
- 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.
- 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.
- Facilitator: Keep time and advance the PPT slide every 30 seconds, in addition to verbally prompting the participants to change to the other foot.
- 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.
- Remind the participants not to look at their feet, but to keep looking at the diagrams.
- 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.
- When switching feet, also provide a verbal cue to allow the brain and body to reset.
- Time approximately 30 seconds per slide.
“Rockin’ Robin”, Bobby Day, 1957
Exercise: Jive Toe Tapping 3 PPT
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.
If needed: Review Standing Exercises PDF or Drill Appendix PDF
Description: A single leg stance exercise where the participant “traces” numbers with the tip of the foot.
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. Instruct the participants to visualize the number called by the facilitator.
4. Instruct the participants to “trace” the number with the toe of the foot.
5. Instruct the participants to relax and to take a deep breath.
1. Instruct the participants to lift their Right heel keeping the toe lightly touching the floor.
6. Instruct the participants to keep their base leg soft and to not lock the knee.
7. Right foot: Numbers 2-14
8. Left foot: Numbers 14-2
Progressions: A) Upside down numbers C) Mirrored number
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.
- Have the participants stand in front of their chair facing forward.
- Position both legs so that the edge of the seat is slightly touching the back of both legs.
- Have feet pointed forward and at hip width.
- Position the chin parallel to the floor.
- 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.
- Remind the participants that the chair is directly beneath them and that it is safe.
- With the eyes looking forward, engage the core of the body.
- Release the knees and “slowly” bring the body to the seat of the chair.
- The participants are now in the exact position they would be in to initiate a “Sit-to-Stand”!
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?
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.
- Sit tall in the chair with the feet flat on the floor.
- Move the hips forward approximately 6 inches.
- Bring toes beneath the knees.
- Have feet pointed forward and at hip width.
- Position the chin parallel to the floor.
- 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.
- Slight forward bend at the waist bringing the chin over the balls of the feet.
- With the eyes looking forward, stand straight up to the ceiling.
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.
- Have the participants stand to the right of their chair.
- Place left hand on the top of the chair and use the “piano touch” by keeping a “light” grip on the chair.
- Tell the participants the title of the song, name of the group and date released.
- Tell the participants the word or phrase that they will need to listen for (usually the title).
- Have the participants perform a single leg stance whenever they hear the selected word or phrase and to hold the leg stance.
- When the word or phrase occurs again have the participants change legs.
- 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.
- At the completion of the song have the participants verbalize how many times they heard the selected word or phrase.
Music Attention
The title of the song, which is usually the phrase or word to be remembered will be in quotation marks. There will be a number in parenthesis to indicate how many times the word or phrase occurs in the song. When there are times that an additional word or phrase is to be remembered and it will also be in quotation marks. Although a lot of attention went into getting the correct frequency of the words or phrases for each song, please be aware that the version you download may be slightly different. Be flexible. Encourage everyone whether they get the exact number or not. This activity demonstrates how being mindful in paying attention will allow one to “hear” more of the song than just listening to the melody.
“Marianne” (11) The Hilltoppers, 1957