National Aeronautics and

Space Administration

Train Like an Astronaut:

Adapted Physical Activity Strategies
These activities are provided as a guide for adapted physical activities, and represent the work of many dedicated
individuals interested in promoting health and fitness to all people. This guide is intended as a resource to complement
existing best practices and provides some examples for implementing Train Like an Astronaut with people of unique
needs. We encourage you to modify the Train Like an Astronaut activities to safely fit your needs and have some fun!

Fitness for all,

The Train Like an Astronaut Team

Activities:
Agility Astro-Course …………………………………………………………… 2
Base Station Walk back ...…………………………………………………… 4
Building an Astro Core .………………………………………………………. 6
Crew Assembly ......…………………………………………………………….. 8
Crew Strength Training ..…………………………………………………….. 10
Do a Spacewalk .…………………………………………………………………. 12
Explore and Discover ..………………………………………………………… 14
Jump for the Moon ..…………………………………………………………… 16
Mission Control .....……………………………………………………………… 18
Speed of Light ..…………………………………………………………........... 20
Contributors:
NASA Human Research Program
Engagement and Outreach Team

The Resource Center,

Jamestown, NY

Special Olympics of New York

Linda Hilgenbrinck
Denton Independent School District
Denton, TX

~ And especially for all the individuals who smiled for the camera as they trained like astronauts…

www.trainlikeanastronaut.org
 National Aeronautics and
Space Administration

Train Like an Astronaut:

Adapted Physical Activity Strategies
Agility Astro-Course
YOUR MISSION
You will complete an agility course as quickly and as accurately as possible to
improve agility, coordination and speed. After you have completed the Astro-Course
and recorded your times, you will comment on your agility during this physical
experience in your Mission Journal.

LINK TO SKILLS AND STANDARDS

APENS: 2.01.06.01 Develop and implement programs that stimulate vestibular,
visual, and proprioceptive senses Suggested Adapted
Equipment:
Activity Specific Terms/Skills Balloon or pool noodle
Agility, Spatial Awareness, Laterality and Directionality

SPACE RELEVANCE
When astronauts go into space and return to Earth, they experience challenges
with balance and body control due to changes in gravity. When they leave the
Earth, their bodies adjust to little or no gravity. Upon return, their bodies have to
re-adjust to Earth’s gravity. The agility course is used to measure balance, foot-
work skill and agility in response to gravity changes. After a few weeks back on
Earth, their balance control returns to pre-flight condition.

WARM-UP & PRACTICE

Walk the course with the individuals

Walk or run in a straight line, go around a

single cone and return

Break-up Agility Course from simple to

complex shapes

March in place

www.nasa.gov
Agility Astro-Course
LET’S “TRAIN LIKE AN ASTRONAUT!”
Adjust steps and procedures as appropriate for participants
Lie face-down on the ground at the starting point.
When time starts, jump to your feet and run the course to the finish following
these criteria;
– Complete the course as quickly as possible.
– Do not touch or knock over any cones.
– Touching or knocking over a cone is a 2 second penalty added to your
completed time for each cone infraction.
Record your final time in your Mission Journal.
Record any penalties that occurred in your Mission Journal.
Rest at least one minute.
Return to the line, repeat the Agility Astro-Course at least three times,
following the same directions as the first time.
Continue to practice improving your movements, accuracy and time.

TRY THIS! Some ideas for Adapted Activity

 isual aids as directional floor guides, larger cones, pool noodles or
V
balloons placed upward on cones extending visual field to travel through
course; color floor markers; numbers; pictures;
Travel in a single direction and gradually increase course complexity
Start position standing up
Limit/reduce the length/size of the agility course
Increase/widen size of travel pathways
for wheelchairs and walkers
Incorporate preferred object/peer
buddy-partner/motivating item to
encourage student to move through
course
Allow student to move through course
seated or lying prone (on scooter)
Use sound emitting equipment (beeping,
jingling) placed along course to touch and
move through to end

www.nasa.gov
 National Aeronautics and
Space Administration

Train Like an Astronaut:

Adapted Physical Activity Strategies
Base Station Walkback
YOUR MISSION
You will perform a walk, progressing to 1600 m (1 mi) to improve lung, heart, and
other muscle endurance. You will also record observations about improvements in
this walk-back physical endurance experience using your lungs, heart, and other
muscles in your Mission Journal.

LINK TO SKILLS AND STANDARDS

APENS: 3.09.08.01 Understand the different types of direct and indirect
determinations of muscular strength, endurance, and flexibility tests for individuals
with disabilities
Suggested Adapted
Equipment:
Activity Specific Terms/Skills Timer/ stop watch
Endurance, Strength, Orientation, Mobility
pedometer/accelerometer

SPACE RELEVANCE measuring wheel or tape

e xtra-large colored
When exploring space, astronauts complete many physical tasks. When on a counting craft sticks
planetary surface, if their vehicle breaks down astronauts must be able to walk a
distance of up to 10 km (6.2 mi) back to their base station. To help NASA know stickers
crew members are physically prepared to complete their mission tasks or perform
a walk-back procedure, astronauts train by running and lifting weights to improve
their overall physical fitness.

WARM-UP & PRACTICE

Warm-Up
Aerobics or dancing for 2 minutes
Jumping in place
Moving arms in circles
Scooters (in a relay)
Practice
Walk around for 2 minutes, increase the pace and/or distance
Move your arms for 2 minutes, increase the speed and/or time
Practice one task of the entire activity

www.nasa.gov
Base Station Walkback
LET’S “TRAIN LIKE AN ASTRONAUT!”
Adjust steps and procedures as appropriate for participants
Instructions for individual play:
Measure a course with the following distances:
– 400 m (¼ mi), 800 m (½ mi), 1200 m (¾ mi), 1600 m (1 mi)
– This could be laps around the playground, track, gym,or your neighborhood.
At your own pace, walk, jog, or run the measured distance.
Start by trying to complete 400 m (¼ mi).
Slowly work to increase the distance by 400 m (¼ mi).
Over time, your goal should be to complete 1600 m (1 mi).
 ecord observations before and after this physical experience in your
R
Mission Journal.

TRY THIS! Some ideas for Adapted Activity

 rgometers (upper body)
E
Stationary bike
Bicycle motion with legs or arms
Modify or accumulate distances
Scooters
Use Rockport Walk Test
Swim
Vary distances or areas to walk, jog, run,
self-propel
Offer incentives (desired objects) for performer
to earn to complete distance (stickers, colored
counting craft sticks)
Use verbal cues/caller, tether rope, or sighted guide
Select brightly colored items: cones, markers; or use sound emitting
columns for performer to follow; color choice is dependent on
performers needs
Perform with assistance partner (push in wheelchair or stabilize walker in
support via hand over hand assistance)

www.nasa.gov
 National Aeronautics and
Space Administration

Train Like an Astronaut:

Adapted Physical Activity Strategies
Building an Astronaut Core
YOUR MISSION
You will perform the Commander Crunch and Pilot Plank to improve the strength in
abdominal and back muscles. As you train like an astronaut, record your observations
about improvements in core muscle strength during this physical experience in your
Mission Journal.

LINK TO SKILLS AND STANDARDS

APENS: 3.10.10.01 Understand the use of statics, dynamics, kinematics, body Suggested Adapted
axes, planes, balance, and equilibrium for studying and planning movement Equipment:
activities for individuals with unique needs Rigid ball
Activity Specific Terms/Skills Sturdy chair or table
Core, muscle strength, endurance, plank, balance

SPACE RELEVANCE
Astronauts in space must be able to twist, bend, lift, and carry massive objects.
They must have strong core muscles so they can perform their tasks efficiently
and avoid injury. In order to maintain muscle strength while in space, astronauts
practice core-building activities before, during, and after their missions. Here on
Earth these activities may include swimming, running, weight training, or floor
exercises. In space, astronauts use specialized equipment to maintain an exercise
routine to keep their core muscles fit for the job.

WARM-UP & PRACTICE

Warm-up
Wall push-ups
Toe or knee touches
Hold push-up position while stacking cups (see image)
Modify push-ups (on knees)
Demonstrate animal, yoga poses: ‘seal’ or comic book ‘Superman’ position
Use a core ball, knees @ 90 degrees; squeeze abdominal muscles

Practice: Practice skills separately and build complexity

www.nasa.gov
Building an Astronaut Core
LET’S “TRAIN LIKE AN ASTRONAUT!”
Adjust steps and procedures as appropriate for participants
Instructions for play: You will do the following activities with a partner.
Commander Crunches
Starting position: Lie on your back, knees bent, feet flat on the floor.
Chin should be pointed to the sky, arms crossed over your chest.
Procedure
Using only your abdominal muscles, lift your upper body until your shoulder
blades leave the ground. Put one hand on your abdomen to feel your muscles
working as you raise your shoulders off the floor.
Lower your shoulders down using only your abdominal muscles to complete one
crunch.
At your partners command, begin to complete as many crunches as possible in
one minute, timed or counted by your partner.
Pilot Plank
Starting position: Lie down on your stomach.
Resting on you forearms, make a fist with each hand, place your knuckles on the
floor shoulder width apart.
Using only your arm muscles, push your body off the floor supporting your
weight on your forearms and toes.
Your body should be straight as a board from your head to your feet.
Procedure
Using the muscles in your abdomen and back, stabilize your body by tightening
these muscles.
Try to keep this position for at least 30 seconds.
Switch places with your partner and follow the same procedure.
Record observations before and after this physical experience in your Mission Journal.

TRY THIS! Some ideas for Adapted Activity

 wheelchair, place hands on arm rests and lift up using arms
In
Lift legs and hold. Legs straight or bent.
In chair, lean forward 45 degrees
Lay on the floor and lift feet or legs,
E
 levated plank (various levels - using a table, a stool, bench, bar, steps- no wheels)
Isometric: squeeze abs, or lean or push against wall.
Use stopwatch to get baseline and progress by adding time.
Place ball between stomach and floor and while in plank position using hands to
walk out and back
While in push up position, alternate right and left hand crossing midline to touch
opposite shoulder, keeping plank
Peer assistance, visual cues
www.nasa.gov
 National Aeronautics and
Space Administration

Train Like an Astronaut:

Adapted Physical Activity Strategies
Crew Assembly Training
YOUR MISSION
As a team, you will assemble a puzzle quickly and correctly to understand the
importance of dexterity and hand-eye coordination; you will also practice
communication and problem-solving skills. Observations of your dexterity and
hand-eye coordination will be recorded in your Mission Journal.

LINK TO SKILLS AND STANDARDS

APENS: 10.01.03.03 Understand how to effectively analyze progress and provide Suggested Adapted
feedback to individuals with disabilities using a task style teaching method. Equipment:
Various large puzzles
Activity Specific Terms/Skills
Team work, communication, problem-solving skills, dexterity, hand-eye Functional task board
coordination, endurance Assorted building blocks
or clips

SPACE RELEVANCE
Humans get tired while working in space and they fatigue over the course of Extra
Vehicular Activities (EVAs.) To protect against the hostile environment of space,
EVA gloves are pressurized and have multiple layers. The gloves have a tactile feel
that resembles ice hockey gloves. Astronauts must have strong muscles and endurance
to overcome the bulk and pressure inside the suit.

WARM-UP & PRACTICE

Warm-up
Play patty cake wearing gloves
Lift familiar objects
Compete in a relay wearing gloves
(pick-up ball and Frisbee)

Practice: Practice skills separately

www.nasa.gov
Crew Assembly Training
LET’S “TRAIN LIKE AN ASTRONAUT!”
Individual Play
Wearing various gloves, put together a puzzle or task items (such as using a
screwdriver to turn a screw)
Team relay procedure:
Two crew members will start at home base.
Have one crew member be the time keeper.
One crew member will open the container of puzzle pieces and distribute them
equally to all crew members.
After distribution of puzzle pieces, crew members should put on two pairs of
gloves. The first pair of gloves should tightly cover the hands. The second pair
of gloves will be worn on top of the first pair and should be thicker, for instance
ski gloves.
Crew members holding pieces labeled “A” will go to their assembly area and
assemble the outer edge of the puzzle. They are assembling the puzzle face up,
not letters up.
Once all the “A” pieces are assembled, all crew member will return to their
home base and tag team members.
Crew members holding pieces labeled “B” will go to the assembly area and
assemble the next layer moving inward of the puzzle.
Once all the “B” pieces are assembled, crew members will return to home base.
If your team has a “C” puzzle piece and letters beyond, continue piecing
together the puzzle in alphabetical order until the puzzle is complete, and all
crew members have returned to home base.
The time keeper will record how long it took your team to complete the puzzle.

Record observations before and after this physical experience in your

Mission Journal

TRY THIS! Some ideas for Adapted Activity

Puzzle with knobs and shape puzzle, zipper board, latch board

Velcro pieces (three-dimensional objects)
Attach objects to a larger surface like a table or wall
Perform a simple assembly task like a “Jewelry Box”
Pick up sticks/jacks, large bricks or blocks
Place braille on puzzle pieces
Verbal cues or hand-over-hand
Shorten or eliminate distances to carry pieces

www.nasa.gov
 National Aeronautics and
Space Administration

Train Like an Astronaut:

Adapted Physical Activity Strategies
Crew Strength Training
YOUR MISSION
You will perform body-weight squats and push-ups to develop upper and lower body
strength in muscles and bones. You will also record observations about improvements
in strength training during this physical experience in the Mission Journal.

LINK TO SKILLS AND STANDARDS

APENS: 2.01.08.01 Understand variance in “motor milestones” such as typical or Suggested Adapted
average age of achievement for individuals with disabilities – Implement activities Equipment:
that strengthen postural muscles and extremities necessary for locomotion.
t hera-bands/resistant
Activity Specific Terms/Skills bands or cords
Squats, push-ups, bone and muscle strengths, cardiac vascular, repetition, endurance, hand weights
team work, resistance, heart rate
weight bars
SPACE RELEVANCE canned goods weight
lifting
Astronauts must perform physical tasks in space that require strong muscles and
medicine balls
bones. In a reduced gravity environment, muscles and bones can become weak, so
astronauts must prepare by strength training. They work with NASA strength and
conditioning specialists on Earth and continue to work in space to keep their muscles
and bones strong for exploration missions and discovery activities.

WARM-UP & PRACTICE

Warm-up
Assistance/Supported squat or activities that mimic a squat:
Shooting a basketball, Bowling, Dancing
Step-up, Wall push-ups, Walk stairs, Rowing

Practice:
Use hand or wrist weight
Tug-of-war
Resistance exercises (stand face-to-face, gently pushing against each
other’s palms)
On back, perform straight or bent leg lifts; the Dead Bug movement
Demonstrate animal poses: ‘seal’, ‘bear crawl’, or yoga poses: comic book
‘Superman’ position etc., have performer attempt and hold for desired count
www.nasa.gov
Crew Strength Training
LET’S “TRAIN LIKE AN ASTRONAUT!”
Individual Play (Adjust steps and procedures as appropriate for participants. After each
activity, rest for 60 seconds)
Body weight squats:
Using only your body weight, perform a squat (each squat is a repetition).
Stand with your feet shoulder width apart, back straight, looking forward, arms
at your side.
Lower your body, bending your knees while keeping your back straight (as if
sitting). Raise your arms forward for balance as you squat. At the bottom of the
motion, your upper legs should be close to parallel with the floor and your knees
should not extend past your toes.
Raise your body back to a standing position.
Try to perform 10 to 25 squat repetitions, increasing over time as possible
Push-ups:
Using your arms to lift your body, perform a push-up (each push-up movement is
a repetition).
Lie down on the floor on your stomach.
Place your hands on the floor, under your shoulders, shoulder width apart.
Using only your arms to lift your body, lift up slightly until your lower body is off
the floor and only your toes and hands are touching the floor. (If this is difficult,
you may keep your knees on the floor.) This will be your starting position.
Straighten your arms to raise your body. Do not lock your elbows.
Lower your body back to the starting position.
Try to perform 10 to 25 push-up repetitions, increasing over time as possible.

TRY THIS! Some ideas for Adapted Activity

Push-ups and/or related exercises:
Perform at various levels: table, stool, bench, wall or wall bar, steps, etc.
Wheelchair push up: Seated in chair with arms, place hands on arm rests and
lift body. Hold position In push up position, alternate right and left hand crossing
midline to touch opposite shoulder, keeping plank; attempt in wall push up position
Plank and/or related exercises:
Perform at various levels: table, stool, bench, wall or wall bar, steps, etc.
While in plank, place ball between body and floor and use hands, walk out and back
Seated isometric exercises:
In a chair or at bench edge, hold, breathe, and squeeze abdominal muscles Wall
sit with back against wall, knees @ 90 degrees; hold, breathe, and squeeze ab-
dominal muscles
On a core ball, knees @ 90 degrees; squeeze abdominal muscles

www.nasa.gov
 National Aeronautics and
Space Administration

Train Like an Astronaut:

Adapted Physical Activity Strategies
Do a Spacewalk
YOUR MISSION
You will perform the “bear crawl” and “crab walk” to increase muscular strength and
improve upper and lower body coordination. You will also record observations about
improvements in muscular strength and upper and lower body coordination during this
physical experience in your Mission Journal.

Suggested Adapted
LINK TO SKILLS AND STANDARDS Equipment:
Ab Wheel
APENS: 2.01.10.01 Understand variance in the progression of fundamental
Thera-bands
motor skill performance among individuals with disabilities
Swivel chair
SCOOTER
Activity Specific Terms/Skills
Gross motor skills, mobility, dexterity, flexibility

SPACE RELEVANCE
Astronauts must develop muscular strength and coordination. In a reduced
gravity environment, astronauts are unable to walk like they do on Earth. Instead,
they coordinate their hands, arms, and feet to pull and push themselves from one
place to another. Whether inside a space vehicle or outside doing Extra Vehicular
Activities (EVA), strong muscles and coordination help astronauts move in space.

WARM-UP & PRACTICE

 se your hands to “walk the wall” (wall walk)
U
“Astronaut Walk” or “Dead Bug” (walk like on Moon or lay on the ground
and put one arm in air and opposite leg behind you)
Bird dog (get on all fours and put one arm in air and extend opposite leg
behind you)
Raise both arms above head, and then raise one arm at a time above head
Marching
Any type of bilateral and alternating movement (wrist, arms, legs)

www.nasa.gov
Do a Spacewalk
LET’S “TRAIN LIKE AN ASTRONAUT!”
Measure a distance of about 12 m (40 ft).

Bear Crawl:
Get down on your hands and feet (facing the floor) and walk on all fours
like a bear.
Try to travel the measured distance.
Rest for two minutes.
Repeat two times.

Crab Walk:
Reverse the “bear crawl.” Sit on the ground and put your arms and hands
behind you, knees bent and feet on the floor. Lift yourself off the ground
(facing upwards).
Try to travel the measured distance.
Rest for two minutes.
Repeat two times.

Record observations before and after this physical experience in your Mission Journal.

TRY THIS! Some ideas for Adapted Activity

Use an “ab wheel” to move forward
Move wheelchair foot rests, then using feet move forward in chair
Let performer self-propel wheelchair/walker
Permit partner to push/assist performer in wheelchair or with walker to use
hand over hand assistance for retrieval and placement of items
Use jump rope/rope to pull body through space (on scooter/carpet square)
Lengthen distance
Shorten distance
Include extensions/reach grippers to assist performers with limited range of
motion (ROM) or limb strength
Attach preferred items along the desired distance to motivate the walker
(toys, paper ribbons, stickers, balloons (if latex allergy does not exist), and
sound emitting items (bell/beeper ball)
Use verbal cues/caller, tether rope, sighted guide, or partner assistant to
direct performer along on space walk; mark area in colored tape or textured
boarder; color choice is dependent on performers needed
Provide sentence or visual picture/ physical demonstration in order of
instruction/steps to follow and complete task

www.nasa.gov
 National Aeronautics and
Space Administration

Train Like an Astronaut:

Adapted Physical Activity Strategies
Explore and Discover
YOUR MISSION
You will safely carry weighted objects from the Exploration Area back to your Base
Station to improve aerobic and anaerobic fitness. You will also record observations
about improvements in aerobic and anaerobic fitness during this physical experience in
your Mission Journal.

LINK TO SKILLS AND STANDARDS

Suggested Adapted
APENS: 2.03.06.01 Structure tasks and activities to account for difficulty in Equipment:
anticipation for individuals with figure-ground problems involved in ball activities.
Balloon, or various
objects that can
Activity Specific Terms/Skills be carried
Pacing, endurance, team work, change of direction, recognizing

SPACE RELEVANCE
To explore the Moon and Mars, astronauts must complete the tasks of walking to
collection sites, taking samples, carrying science experiments, and safely lifting
objects they discover to return to base station. In order to complete this work,
astronauts must physically prepare by regularly practicing activities such as walking,
running, swimming, and lifting weights.

WARM-UP & PRACTICE

S
 quats
T
 wists
Locomotive Dance
Jump in place
Practice locating heart beat; perform physical activity to note heart rate change
Separate tasks into smaller steps and perform only the individual steps
While squatting, pick up and remove balls. Reverse process to return balls to
original position

www.nasa.gov
Explore and Discover
LET’S “TRAIN LIKE AN ASTRONAUT!”
Adjust steps and procedures as appropriate for participants

Instructions for individual play:

Begin at the Base Station. The medic will help take the explorer’s heart rate and
record it in the explorer’s Mission Journal. The medic will ask the explorer how
they feel and record responses in the explorer’s Mission Journal.
When instructed, the explorer will walk to the Exploration Area to collect mission
samples. It is important that the explorer does not run during this mission.
The explorer will safely lift one mission sample and take it to the Base Station.
The explorer will continue to collect six mission samples of different sizes and
weights, safely lifting one mission sample at a time and taking it to the Base
Station. After all mission samples are at the Base Station, the explorer will return
all mission samples one at a time to the Exploration Area. When all mission
samples are back in the Exploration Area, return to the Base Station.
With the medics help, the explorer will take their heart rate after the Exploration
Mission and record it in their Mission Journal. The medic will ask questions about
the explorer’s physical condition and record answers in the explorer’s Mission
Journal.

TRY THIS! Some ideas for Adapted Activity


Different size balls
Magnetic items
Use hook and loop fasteners to stick objects to wall
Change distance and number of objects
Use baskets or buckets
Extended reach gripper
Carry objects in backpacks
Items on table
Relay format
Tie balloons onto objects to make easier to see
Use tether rope or sight guide
Use wheelchair. Place objects on tray.

www.nasa.gov
 National Aeronautics and
Space Administration

Train Like an Astronaut:

Adapted Physical Activity Strategies
Jump for the Moon
YOUR MISSION
You will perform jump training with a rope, both while stationary and moving, to
increase bone strength and to improve heart and other muscle endurance. You will also
record observations about improvements in stationary and moving jump training during
this physical experience in your Mission Journal.

LINK TO SKILLS AND STANDARDS

APENS: 2.01.12.01 Understand how appropriate modifications of the physical
environment enable individuals with disabilities to perform sport skills Suggested Adapted
Equipment:
Activity Specific Terms/Skills S tep box, various ropes,
Coordination, balance, endurance aerobic step bench

SPACE RELEVANCE
On Earth, your weight on your bones provides a constant stress. You maintain your
bone strength by doing regular daily activities like standing, walking, and running! In
space, astronauts float – unloading that important stress and weakening their bones.
Therefore they depend on nutritionists and strength and conditioning specialists at
NASA to plan food menus and physical activities that will help them keep their bones
as strong as possible while in space. Stronger bones will help astronauts stay safer
while performing all of their assigned tasks – whether in a space vehicle, on the moon,
Mars, or once back on Earth.

WARM-UP & PRACTICE

Jump in place

T
 wist

Stomp your feet

Swing a rope above head

www.nasa.gov
Jump for the Moon
LET’S “TRAIN LIKE AN ASTRONAUT!”
Adjust steps and procedures as appropriate for participants
Instructions for individual play:

Stationary:
With a jump rope, try to jump in place for 30 seconds.
Rest for 60 seconds.
Repeat three times.
When mastered, proceed to moving.

Moving:
Try to jump rope while moving across a smooth surface for 30 seconds.
Rest for 60 seconds.
Repeat three times.
Repeat jump training two more times.
Record observations before and after

TRY THIS! Some ideas for Adapted Activity


Jump on trampoline while holding onto wall or partner
Jump on step/box
Step off a step/box
Foot stomp
Aerobic step bench
Perform jumping jacks or jump in place (side-to-side, or back-to-front)
Hop on one foot, then the other
Hold onto table and jump in place
Place hand on hallway and raise leg to hop down hallway
Use a “pretend” jump rope
Lay a rope on the ground and jump over it in a variety of ways
Use a variety of objects to jump on, or over

www.nasa.gov
 National Aeronautics and
Space Administration

Train Like an Astronaut:

Adapted Physical Activity Strategies
Mission Control
YOUR MISSION
To improve balance and spatial awareness (one’s understanding of themselves in
relation to objects around them) you will perform throwing and catching techniques at
the same time to maintain balance in challenging situations.

LINK TO SKILLS AND STANDARDS Suggested Adapted

Equipment:
APENS: 2.01.06.01 Develop and implement programs that stimulate vestibular,
B alloon or beach balls
visual, and proprioceptive senses (Perception of movement from within the body.)
Sand or bean bag or
squish ball
APENS: 2.03.06.01 Structure tasks and activities involving the flight of objects to Velcro gloves
control for problems in timing that are evident in certain types of disabilities. Garbage can

Activity Specific Terms/Skills

Balance, coordination, stability, hand-eye coordination, concentration, reaction time

SPACE RELEVANCE
During and after space flight, astronauts have challenges with balance and spatial
awareness. Through astronaut reconditioning, when they return to Earth, they relearn
how to use their eyes, inner ear, and muscles to help control body movement.

WARM-UP & PRACTICE

 ead Bug (lay on the ground and put one arm and opposite leg in the air.
D
Move opposite arms and legs back and forth like a bug)
Bird dog (get on all fours and put one arm in the air and extend your opposite
leg behind you).
Wall walk
Stretch arms, close eyes and touch nose
Holding a table/bar, lift one foot at a time (marching)
Tai Chi movement
Bounce and catching a ball
Balance on one foot for 1 sec., gradually increase time

www.nasa.gov
Mission Control
LET’S “TRAIN LIKE AN ASTRONAUT!”
Adjust steps and procedures as appropriate for participants

Instructions for individual play:

Bounce a tennis ball off the wall and try to catch it while balancing on one foot.
Raise one foot up behind you, level with your knee.
Count how many seconds you can stand on one foot while throwing the tennis
ball against the wall. Try not to let the ball, or your foot, touch the floor. Try to
balance for at least 30 seconds without falling.
Continue to practice this activity over time until you can keep your balance for
60 seconds without having to start over.

Instructions for group play:

Divide into groups of 6 or more players, and stand to form a circle.
In your circle:Space apart more than arms-length apart.
Try to balance on one foot while gently tossing a gym ball to a player across
from you.
If a player loses balance and both feet touch the floor, he or she should hop on
one foot around the outside of the circle before rejoining the game.
Record observations of this physical experience in your Mission Journal.

TRY THIS! Some ideas for Adapted Activity

Divide into 3 missions (progress from 1 to 2 to 3):
Mission 1: Balance on one foot
Mission 2: Throwing and catching
Mission 3: Put Missions 1 and 2 together


Vary the size of balls
Velcro gloves (No Miss Mitts)
Use chair, wall or bar to stabilize performer
Throw ball to a target (on the floor, into a garbage can,
on a wall, or Velcro)
Using two hands to bounce or catch a beach ball
Sand or bean bag drop
Individual toss and catch between right and left hand
Individually or in groups, isolate each skill in Mission 2; only throw or
catch a ball
Hold ball and squeeze and release
Teach or review proper falling techniques in case they lose their balance

www.nasa.gov
 National Aeronautics and
Space Administration

Train Like an Astronaut:

Adapted Physical Activity Strategies
Speed of Light
YOUR MISSION
You will perform a time reaction activity using a ruler to practice your hand-eye
reaction time and improve your concentration. You will collect, record, and analyze
data during the skill-based experience in your Mission Journal.

LINK TO SKILLS AND STANDARDS

APENS: 2.03.04.01
Understand how certain types of disabilities may affect reaction time Suggested Adapted
Modify activities to allow more or less processing time, as needed Equipment:
Activity Specific Terms/Skills
Pool noodle
Hand-eye coordination, fine-motor skills, communication, team work, reaction time Yard stick
Tap lights
SPACE RELEVANCE
Reaction time can be improved with training. Operating the robotic arm on the
International Space Station (ISS) or landing the space shuttle requires crew
members to have quick reaction times. Crew members must also be prepared for
environmental hazards such as lighting and solar winds which could have a negative
impact on reaction times.

Space shuttle pilots used simulators on Earth to improve hand-eye coordination and
sharpen concentration skills. Experience has shown that shuttle pilots with better
hand-eye coordination and sharper concentration skills had more success landing the
shuttle after a 12 to 14 day mission.

WARM-UP & PRACTICE

Provide a stimulus to generate Catching a ball
reactionary response Play catch
Squeeze stress balls; squeeze and Passing a ball around
release hands Running to pick-up objects and
Practice dropping or catching an bring back
object Touch each other’s hands quickly
Wrist circles Play rock, papers, scissors

www.nasa.gov
Speed of Light
LET’S “TRAIN LIKE AN ASTRONAUT!”
Instructions for individual or group play: (Adjust steps and procedures as appropriate
for participants)
You will complete this mission by yourself or with a leader.
One person will be the crew member and the other the trainer. You will sit or stand
directly across from each other. Progress towards two players independently playing.

The crew member will do the following:

Extend your dominant arm out in front of your body.
Make a fist with your hand, thumb side up.
Point your thumb and index finger forward, keeping them about 2 cm apart.
Use your index finger and thumb to catch the ruler immediately after it has
been released by the trainer.

The trainer will do the following:

Hold the ruler between the outstretched index finger and thumb of the crew
member’s dominant hand.
Line the top of the crew member’s thumb level with the zero centimeter line
on the ruler.
Without warning, release the ruler letting it fall between the crew member’s
thumb and index finger. When the crew member catches the ruler, determine
the distance between the bottom of the ruler and the top of the crew member’s
thumb.

Record the measurement in centimeters in your Mission Journal.

Repeat and record for a total of ten times.
Switch roles and repeat the procedure above for a total of ten trials.

TRY THIS! Some ideas for Adapted Activity


Use a full-hand grip
Perform while seated or supported against a wall
Choose a yard stick or longer item
Select brightly colored objects, or ones with wide stripes to visibly measure
reaction speed
Try a slower moving object such as a plastic bag
Instead of catching the item, have participant drop an item (like a ruler or
noodle) at the same time as instructor
Pool noodle instead of yard stick
Tap light or sound emitting device

www.nasa.gov