balance & cognition

Week 9

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 9 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 little girl asks her mother, “How did the human race appear?” The mother answers,” Well, God made Adam and Eve and then they had kids. So all mankind was made.” Two days later the little girl asks her father the exact same question. The father answers, “Many years ago, there were monkeys from which the human race evolved.” The confused little girl returns to her mother and says, “Mom, you told me the human race was created by God and Dad said man developed from monkeys. Why do you have different stories?” The mother answers, “Well, I was referring to my side of the family and your dad was talking about his side.”
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 #1: Four/Four

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. 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” (for two seconds).
5. “Now exhale slowly, One and Two and Three and Four”.
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.

06.
Concentration Drill #8: Hand Circles

If needed: Review Concentration Drills PDF

Description: An upper body movement and concentration drill where both arms are moving in identical circular motions away and toward the participant’s mid-line.

1. Position both arms forward with arms and forefingers outstretched.
2. Move both hands in identical clockwise circular motions of approximately 12 inches in diameter.
3. Maintaining the clockwise circular motion, slowly move the arms laterally away from the mid-line of the body.
4. Continue performing circular motions while moving the arms past the shoulders to the sides as far as one is able to continue the circular motions.
5. Concentration at this point is important as to keep both arms moving at the same speed and circle size.
6. Slowly return to mid-line by performing the clockwise circular motions
7. Rest and Repeat performing the circular motion counterclockwise.
8. Repeat as tolerated.
9. Progression: perform with eyes closed.

07.
Cross-Lateral Drill #6: Cross Knee Claps

If needed: Review Seated Exercises PDF

Description: A cross-lateral concentration drill where the participant touches both knees and then claps both hands.

1. Sit tall in the chair with feet flat on the floor.
2. Move the Right hand and tap the Left knee.
3. Remove the Right hand and return to the right side
4. Move the Left hand and tap the Right knee.
5. Bring hands together at mid-line and clap.
6. Repeat 5 times
7. With the Left hand tap the Right knee.
8. Remove the Left hand and return to the left side.
9. Move the Right hand and tap the Left knee.
10. Bring hands together at mid-line and clap.
11. Repeat 5 times
12. Alternate between the Left and Right knee taps 5 times
13. An easy cue to help the participants is to tell them to say the steps to themselves. i.e. Right-Left-Clap, Left-Right-Clap, Right-Left-Clap, Left-Right-Clap
14. Progression: Perform with eyes closed

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.
Leg Stances #10: R/L- Staggered, Semi-Tandem, Tandem

If needed: Review Standing Exercises PDF 

Description: A progressive series of altered bases of support utilizing a two legged stance.

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. Have the participants begin by standing in the neutral position where the feet are pointed forward and are positioned at shoulder width.
4. Instruct the participants to relax and to take a deep breath.

Staggered Split Stance with eyes closed:
1) Slide the Left foot forward so that the heel is even with the toes of the right foot.
2) Shift weight in a forward direction approximately 3-4 inches until the hips are between the heel of the left foot and the toes of the right foot.
3) Instruct the participants to relax and to take a deep breath.
4) Close eyes and hold for 15 seconds.
5) Repeat the split stance with the Right foot forward.

Semi-Tandem Stance with head turns:
1) Slide the Left foot directly in front of the right foot where there is 4-5 inches of space between the heel and the toe.
2) Instruct the participants to relax and to take a deep breath.
3) Instruct the participants to lead with their eyes first before turning their head.
4) Turn eyes/head to the right and hold.
5) Return eyes/head to center.
6) Turn eyes/head to the left and hold.
7) Return eyes/head to center.
8) Turn eyes/head upward toward the ceiling and hold.
9) Return eyes/head to center.
10) Turn eyes/head downward to the floor and hold.
11) Return eyes/head to center.
12) Repeat the Semi-Tandem stance with head turns with the Right foot forward.

Tandem stance with arm release:
1) Slide the Left foot directly in front of the right foot where the heel and toe are touching.
2) Instruct participants that the Tandem stance is one of the most challenging balance exercises.
3) Instruct the participants to relax and to take a deep breath.
4) When the participants feel comfortable enough, instruct them to lift their left hand from the chair backrest.
5) Count backwards from 10 to 1 as the participants “surf”.
6) Repeat the Tandem stance with the Right foot forward.

11.
Single Leg Stance - Reverse Number Counting

Single Leg Stance – Reverse Number Counting #2

1. Explain to the participants that will be counting backwards by twos starting from 51.
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 the 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. Progression: Dynamic motion with the leg moving up and down.
9. Print out a copy of the numbers 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.
Reverse Number Counting

Right Leg: Count backwards by twos starting from 51
51,49,47,45,43,41,39,37,35,33,31,29,27,25,23,21,19,17,15,13,11,9,7,5,3,1

Left Leg: Count Backwards by threes starting from 74
74,71,68,65,62,59,56,53,50,47,44,41,38,35,32,29,26,23,20,17,14,11,8,5,2

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: Is It Odd or Even? PPT
Alphabet: Volley 1 with cues 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.

“Sally was a Good Ole Girl” (16)  Waylon Jennings, 1963