Minds On

Balance challenge

Let's start off with the following balance challenge!

Check out the following video entitled “Extra Edition: Balance Challenge” and try it for yourself!

Try balancing a few different objects on diverse body parts. You may time yourself to find out how long you can balance the object and compete with others!

Answer the following prompts using a method of your choice and share with a partner if possible.

  • Which objects did you try balancing?
  • Which objects was the easiest and which one was the hardest to balance? Why?
  • Which body parts did you try balancing the object on?
  • Which body part was the easiest and which one was the hardest to balance on? Why?

Action

Balancing act

Did you know you are always performing a balancing act every day? Whenever you move or stay in one position for a period of time, your body is coordinating itself to maintain balance. In this learning activity, you will be introduced to static and dynamic balance.

Before you begin, let's do a warm up!

Safety

Before you begin, consider these safety precautions:

Warm Up

Warm up

Before participating in any physical activity, it is best practice to always warm up. This will help you better perform a movement/activity while also greatly reducing your chance of injury.

Statue freeze

You will move around the space in a variety of ways (e.g., gallop, skip, jog, sidestep) while the music is playing, or the timer is on. When the music stops or the timer is stopped, freeze like a statue in a position of your choosing.

In both the balancing challenge and the statute freeze warm up activity, you performed balances.

  • Based on the words 'static' and 'dynamic', which types of balances were performed?
  • Was one more 'static' or 'dynamic', or were both types of balances required?

Press 'Answer' to access a possible response

For the balancing challenge, it would depend on the object and body part you are balancing the object on. For instance, if you are balancing a box on the palm of your hand that would require more static balance as you are trying to hold a position. If you were trying to balance a feather vertically in your palm (like in the video), that may require more dynamic balance as you are constantly adjusting your position.

For the statue freeze warm up activity, you were performing both static and dynamic balances. When you move in your learning space, that part is considered a dynamic balance. When you are freezing like a statue, that part is considered a static balance.

Based on what you've learn so far, let's fill-in-the-blank for the definitions of static balance and dynamic balance.

For each sentence, select the missing words from the drop-down menu.

Try It

Static balance positions

Now let's learn and try some static balance positions. Spend a few minutes trying each position.

As you go through them consider the following questions.

  • When performing these balances, what helps you maintain control and make the movement transitions smooth?
  • Why might be useful to learn how to hold a variety of balances?
  • How might learning a variety of balances help your physical health?
  • What physical activities can you think of involve holding different static balances?

Answer the questions using a method of your choice.

Safety

Remember to do your safety checks with each static balance position you try!

Note for the challenging poses, you can:

  • ask someone to help support you in the position
  • do only part of the position you are comfortable with
  • skip the position and observe someone else do it

Press the following tabs to access the static balance positions.

Knee scale balance

Knee scale balance is a balancing pose that is done with your hands and your knees on the floor. While using your hands and one knee to balance, lift your other knee and straighten your leg to float in the air. Bend your leg and return your knee to the floor to finish the balancing pose. Repeat this balancing pose with your opposite leg.

Stork balance

Stork balance is a balancing pose that is done while standing up. While standing on your feet, extend your arm straight out to the side and parallel to the floor. Carefully lift up one foot and rest it on your opposite leg, creating a triangular shape with your lifted leg. Hold the pose for a set duration of time and then slowly return your lifted foot down to the floor. Repeat this balancing pose with your opposite leg.

Straddle sit balance

Straddle sit balance is a balancing pose that is done while seated on the floor. While sitting on the floor, extend both of your legs in front of you. Separate your legs so they are wider than the width of your body. Place your hands in front of you on the floor and slowly bend the top of your body forward so your head is closer to the floor. You can move your hands further away from you on the floor for a deeper stretch. After holding the pose for a set duration, slide your hands back and sit up straight.

Bridge balance

Bridge balance is a pose that is started by lying flat on the floor facing up. Place your feet flat on the ground and closer to your body. Push up using your feet and your lower body until your lower back is as high as it can reach, and your body is in a triangular position. Raise your arms over your head. Place your hands flat on the floor above your head. Push with your hands to raise your head and your upper back off the floor. Try to keep your body raised up in the 'bridge' pose for a set duration. End your pose by slowly lowering your hand and your upper body, followed by your lower body and your legs.

Arabesque

An Arabesque balance pose is that balances on one foot. Start your pose by balancing on one foot and left your other foot straight back behind you. Lift both of your arms straight out to your sides. To deepen your stretch, lean forward with your body and raise your lifted foot higher. End your pose by straightening up your body, lowering your arms and lowering your foot back to the ground. Repeat this balancing pose with your opposite foot.

V-sit

A V-sit pose is started by sitting on the floor with your feet on the floor in front of you and your hands on the floor. Slowly lift your legs until they are extended in front of you in the air. Try to bring your legs up until they are at a 45 degree angle to your body. For a deeper stretch, also lift your hands until they are extended in front of you. End this pose by slowly lowering your hands to the floor, followed by lowering your legs to the floor.

Tuck v-sit

A V-sit pose is started by sitting on the floor with your feet on the floor in front of you and your hands on the floor. Slowly lift your legs until they are extended in front of you in the air. Try to bring your legs up until they are parallel to the floor. For a deeper stretch, also lift your hands until they are extended in front of you. End this pose by slowly lowering your hands to the floor, followed by lowering your legs to the floor.

Shoulder balance

A shoulder balance pose is started by laying flat on the floor with your legs together. Start your pose by lifting your legs until they are pointing straight up. Slowly continue to move your legs up and over your torso and your face. Your lower back will slowly raise off the ground as your bring your legs further back. As your lower back is lifted, place your hands on your lower back to support it. Your upper arms should be firmly pressed onto the floor to provide support. When you feel stable in this pose, bring your legs back up to a straightened position. End this pose by bringing your legs back over your torso, carefully bringing your hands back down to the floor, and then finally lowering your legs back to the floor.

Shoulder tuck balance

A shoulder tuck balance pose is started by laying flat on the floor with your legs together. Start your pose by lifting your legs until they are pointing up with a slight bend in the knees. Slowly continue to move your legs up and over your torso and your face. Your lower back will slowly raise off the ground as your bring your legs further back. As your lower back is lifted, place your hands on your lower back to support it. Your upper arms should be firmly pressed onto the floor to provide support. When you feel stable in this pose, bring your legs back up to a be pointing up to the ceiling with a bend in your knees position. End this pose by bringing your legs back over your torso, carefully bringing your hands back down to the floor, and then finally lowering your legs back to the floor.

Tripod balance

A tripod balance pose is a pose that is started by being on your hands and your knees. Make sure your hands are underneath your shoulders, and your knees are underneath your hips. Lower the top of your head to the floor. Bring your hands back until they touch your knees. In this position, your upper arms should be parallel to the floor. Push into your feet and raise your hips up into the air, creating a triangle shape with your body. Now you can slowly move one of your knees towards the arm on the same side. Place your knee on top of the arm on the same side and lift your foot off the ground. Repeat this same step with your opposite knee and arm. Both of your knees should be balanced on both of your arms. To end this pose, carefully bring one knee off of your arm and place your foot on the ground. Repeat with your second knee. Bring your knees back down to the floor. Lift up your head.

Squat balance

A squat balance is a pose begun in a standing position. Place your feet directly underneath your hips. Begin to bend your knees, keeping your feet flat on the floor. Try to keep your body as straight and vertical as possible. Bring your arms up to extend directly in front of you to help you balance. Bend your knees only until you start to feel your feet lift off the ground and straighten up a little bit to keep your feet flat on the ground. Repeat this pose several times. End this pose by standing back up to straighten your legs and lowering your arms to your side.

Handstand balance

A handstand balance pose is a pose that is started by being on your hands and your knees. Make sure your hands are underneath your shoulders, and your knees are underneath your hips. Lower the top of your head to the floor. Bring your hands back until they touch your knees. In this position, your upper arms should be parallel to the floor. Push into your feet and raise your hips up into the air, creating a triangle shape with your body. Move your feet towards your body to get as close as you can. As you are bringing your feet closer to your body, try to straighten your body to be vertical as possible. Lift one leg off the ground bend your knee to bring your leg tucked in close to your body. Lift your other leg off the ground, bending your knee to bring your leg tucked into your body. Slowly straighten out one leg to point straight up into the air. Straighten out your second leg to complete your handstand pose! To end this pose, bring your legs back into a tucked position close to your body. Lower one leg until your foot is touching the ground. Lower your other leg until both feet are on the ground. Lower your knees until they touch the ground. Lift up your head.

Front support balance

A front support balance pose is started on your hands and your knees on the floor. Straighten out one leg behind you and place your toes on the ground to support it. Straighten out your second leg behind you, and place on your toes on the ground. Hold this triangular pose. Try to keep your body and your back as straight as possible. End this pose by bringing your knees back down to the ground one at a time.

Front support balance

The front scale balance pose is started by standing on your feet. Lift your arms out to your sides until they are above your shoulders. Lift one straight leg directly out in front of you until your foot is off the ground. To deepen your stretch, lift your straight leg even higher off the ground. Hold this pose for a set duration. To end the pose, lower your leg until your foot is back on the ground, and lower your arms. Repeat this pose using your opposite leg.

Cool Down

Cool down

Now it's time for a cool down! It's important to allow your body to gradually return to a resting state after intense physical activity.

Remember to perform your safety check before you begin.

Depending on what activities you are performing, choose one of the following cool downs, or you may do a combination of them.

Press the following tabs to access the cool downs.

  • Jogging: Begin with a jog and transition to a walk. Do this for 2-5 minutes.
  • Wide Toe Touch: Now do wide toe touches for 60 seconds. To perform a wide toe touch, position your body in the shape of a star, then bend forward and reach with one arm to touch the opposite foot. The other arm which is on the same side as the foot is pointed upwards. Hold this position for 10-15 seconds, then return to the starting position and repeat on the opposite side.
  • Quad Stretch: Stand up straight and shift your weight to one leg. Then lift your other leg backwards towards your butt and grab it with the arm on the same side. Hold it for 20-30 seconds and repeat with the other leg. Do this 5 times for each leg.
  • Child's Pose: Do the child pose for 30 seconds. To perform the child pose, get down on your knees and bend your body forwards stretching your arms out. Your forehead should be resting on the floor.
  • Abdominal Stretch: Now, do an abdominal stretch for 30 seconds. To perform the abdominal stretch, lie face down with legs straight up and place your arms in a push up position. Push upwards and slowly lift your torso holding the position.

  • Shoulder Stretch: Bring one arm across your chest bend your other arm to help support it into position. Hold the position for 30 seconds and then do the opposite side. Repeat three times.
  • Triceps Stretch: Bend one arm up and behind towards your shoulder blade. Use the other arm to help support it into position. Hold the position for 30 seconds and then do the opposite side. Repeat three times.
  • Overhead Stretch: With your body straight interlock your fingers and bring your arms above your head. Have your palms facing away from you. Hold the position for 60 seconds.
  • Torso Stretch: With your body straight fold one arm behind your back and use the other arm to help support it into position. Then bend your torso towards one side. Hold the position for 30 seconds and then do the opposite side. Repeat three times.
  • Chest-Cross Arm Swing: With your body straight put your hands horizontally straight out to the sides and then swing your arms to make an 'X' shape back and forth for 60 seconds.

  • Flutter Kick: Lie on your back with your hands to the side. Lift your legs and perform a kicking motion, alternating the legs back and forth. Do this for one minute.
  • Side-Lying Leg Lifts: Lie on your side with one arm supporting your head and one arm bend in front supporting your body in position pushing against the ground. Lift your leg slowly and gradually return it back. Do this five times and then switch to the other leg.
  • Single Leg Hug: You can do this lying on your back or standing straight up. With your arms hug your thigh to bring one knee towards your chest. Hold the position for 20-30 seconds then gradually release and switch sides. Repeat three times.
  • Butterfly Stretch: Sitting on the floor bring both feet together so they are touching. Use your arms to safely move your knees towards the floor. Hold the position for 20-30 seconds and then release gradually. Repeat three times.
  • Hip Flexor Stretch: Kneel on one of your knees and bend your other leg in front of your body at approximately a 90-degree angle. Shift your weight forward until you feel a stretch. Hold the position for 20-30 seconds and switch sides. Repeat three times.

Consolidation

Balance routine

A happy metal robot, wearing bright sweatbands and overflowing with energy, smiles and flexes.

Ray the Robot

Meet Ray the Robot, a new workout buddy. You will work to create a seamless balance routine for Ray the Robot.

The routines will consist of at least five static balance positions and at least three movements (such as running, jumping, skipping) that involve dynamic balance.

Consider adding music to your choreographed routine.

Use pseudocode language to design code so that Ray the Robot can understand your instructions for the routine.

Student Tips

Pseudocode

Remember that pseudocode is informal programming language. It is like writing any instructions.

Press 'Example' to access some pseudocode written by another learner for Ray the Robot.

BEGIN

FOR 1 minute
Ray runs in circles

END FOR

REPEAT

FOR 30 seconds
Ray holds a front scale balance pose.

END FOR

UNTIL Ray holds the same pose 3 times.

END

The following pseudocode reads as follows: Begin the program. For 1 minute Ray the Robot will run in circles. Then Ray the Robot will repeat holding a front scale balance position for 30 seconds each time until Ray does the position 3 consecutive times. End the program.

Note: you may also create the pseudocode as instructed by your teacher as this is one of many ways to write pseudocode.

Use the following checklist to help guide your design process of the balance routine.

Balance routine checklist

After you have created your routine, now it's time to perform your routine and share with others, if possible.

Pause and Reflect

Pause and reflect

Now pause and reflect on your balancing routine with the following questions:

  • When performing these balances, what helps you maintain control and make the movement transitions smooth?
  • What do you find easy and what do you find hard in your routine to do? Why?
  • What is something you can do to improve your ability to perform your routine?
  • How would you make use of static and dynamic balances in your daily life?

Reflection

As you read the following descriptions, select the one that best describes your current understanding of the learning in this activity. Press the corresponding button once you have made your choice.

I feel…

Now, expand on your ideas by recording your thoughts using a voice recorder, speech-to-text, or writing tool.

When you review your notes on this learning activity later, reflect on whether you would select a different description based on your further review of the material in this learning activity.