LEADER’S GUIDE
1607-LDG-E
COMPUTER WORKSTATION SAFETY
Part of the SAFETY MEETING KIT Video Series
Quality Safety and Health Products, for Today...and Tomorrow
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THE SAFETY MEETING KIT VIDEO SERIES
This education program is part of the Safety Meeting Kit Video Series. The
programs in this series have been created to provide employees with good, basic
information on everyday safety and health topics. This series includes programs
on the following topics:
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Accident Investigation
The ANSI MSDS
Back Safety
Compressed Gas Cylinders
Computer Workstation Safety
Conflict Resolution (Industrial and
Office versions)
Crane Safety (Industrial and
Construction versions)
Driving Safety
Dealing with Drug and Alcohol
Abuse (Employees and
Managers/Supervisors versions)
Electrical Safety
Eye Safety (Industrial and
Construction versions)
Ergonomics (Industrial and Office
versions)
Fall Protection
Fire Extinguishers
Fire Prevention (Healthcare,
Industrial and Office versions)
First Aid (Industrial and
Construction versions)
Hand and Power Tool Safety
(Industrial and Construction
versions)
Hand, Wrist and Finger Safety
(Industrial and Construction)
$ Hazardous Materials Labels
$ Hazardous Spill Cleanup
$ Heat Stress (Industrial and
Construction versions)
$ Ladder Safety (Industrial and
Construction versions)
$ Machine Guard Safety
$ Materials Handling Safety
$ Office Safety
$ Rigging Safety (Industrial and
Construction versions)
$ Safety Audits
$ Safety Housekeeping and
Accident Prevention
$ Safety Orientation
$ Safety Showers and Eye Washes
$ Sexual Harassment (Employees &
Managers/ Supervisors versions)
$ Sexual Harassment Investigations
$ Slips, Trips and Falls
$ Welding Safety (Industrial and
Construction versions)
$ Wellness and Fitness
$ Winter Safety
$ Workplace Harassment (Industrial
and Office versions)
$ Workplace Stress
$ Workplace Violence
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Other products in the Safety Meeting Kit line include employee booklets and
posters which have been designed specifically to be used with the programs. By
combining these three products you have all of the materials you need to
promote and conduct a complete safety meeting (for information on booklets and
posters contact your local distributor).
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WARRANTY/DISCLAIMER
"This program has been created to assist companies that are endeavoring to
educate their employees regarding good safety and health practices. The
information contained in this program is the information available to the
producers of the program at the time of its production. All information in this
program should be reviewed for accuracy and appropriateness by companies
using the program to assure that it conforms to their situation and recommended
procedures, as well as to any state, federal or other laws, standards and
regulations governing their operations. There is no warranty, expressed or
implied, that the information in this program is accurate or appropriate for any
particular company's environment."
Copyright 2002, The MARCOM Group, Ltd.
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TABLE OF CONTENTS
1 INTRODUCTION TO THE PROGRAM
- Structure and organization
- Background
- Objectives
- Reviewing the program
2 PREPARING FOR THE PRESENTATION
- Structuring the presentation
- Setting up the class and classroom
3 CONDUCTING THE SESSION
- The initial steps
- Showing the program
- Conducting the discussion
- Concluding the presentation
- Wrapping up the paperwork
4 OUTLINE OF MAJOR POINTS IN THE PROGRAM
5 ACCOMPANYING MATERIALS
- Scheduling and Attendance Form
- Quiz
- Training Certificate
- Employee Training Log
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INTRODUCTION TO THE PROGRAM
Structure and Organization
Information in this program is presented in a definite order so that employees will
see the relationships between the various groups of information and can retain
them more easily. The sections included in the program are:
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Organization of work materials.
-
Maintaining neutral positions.
-
Positioning the back and torso.
-
Avoiding and relieving eyestrain.
-
Avoiding and relieving muscle strain.
-
Tension and stress-reducing exercises.
Each of the sections covers important information in one topic area, providing
employees with the basis for understanding the basic concepts of computer
workstation safety.
Background
Over the past twenty years, computers have revolutionized the work world. Jobs
that once took weeks can now be done in hours. Tasks that used to be
extremely difficult can now be accomplished with the click of a mouse.
But using computers demands concentration and precision. When working with
computers, we are always close to the screen. And we often do so much of our
work on computers that we can find ourselves using our hands, wrists and
fingers for long periods of time with no interruptions.
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Because of all this, the time we spend in front of our computers can lead to
physical problems if we are not careful. Eyestrain, back, neck and shoulder
strain, stress on the lower arms and wrists can all result from prolonged
computer use.
However, with a little knowledge most of these problems can be avoided.
Employees can learn to fine tune their body positions, many times with the help
of commonly available materials. Work spaces can also be adjusted. And small
changes can make big differences in an employee's comfort, productivity and job
satisfaction when they are using their computer workstations.
Objectives
This education and training program reminds employees that if they know the
types of problems that their computers can cause, they can prevent them from
occurring. Upon completion of the program, employees should be able to:
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Recognize potential problems that can occur when working with
computer workstations.
-
Determine the causes of these problems.
-
Make adjustments to their work areas, using commonly available
materials.
-
Use ergonomically correct postures and body positions.
-
Set up their own break and exercise program to relieve visual,
physical and mental fatigue.
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Reviewing the Program
As with any educational program, the presenter should go through the entire
program at least once to become familiar with the content and make sure that it
is consistent with company policy and directives.
As part of this review process, you should determine how you will conduct your
session. The use of materials such as handouts, charts, etc., that may be
available to you needs to be well thought out and integrated into the overall
program presentation.
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PREPARING FOR THE PRESENTATION
Structuring the Presentation
In conducting this education session, you should proceed with a friendly and
helpful attitude. Remember that the trainees are looking to your experience and
knowledge to help them relate to the situations shown in the program. It is
important to let the trainees interact with you and each other during the training
session. Stimulating conversation within the group is one of the best things you,
as the presenter of the program, can do to help everyone get as much as
possible from the session. Be alert for comments that could help in this area in
future sessions and make note of them.
As the presenter, you also should:
-
Keep the session related to the topic of computer workstation safety.
-
Relate discussions to potential problems that can be experienced
when working with computers... and how employees can avoid these
problems.
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Keep any one person or small group of employees in the session
from doing all the talking.
-
Get everyone involved. Ask questions of those who don't participate
voluntarily.
-
Clarify comments by relating them to the key points in the program.
Use the Outline of Major Program Points section of this guide, as well as the
information included in the quiz, as the basis for answering any questions. If you
don't know the answer, say so. Tragic results may occur should you provide
incorrect or inaccurate information. Remember, this is a positive program on
computer workstation safety. Make sure your attitude and words reflect this, and
that the emphasis is always on providing the information needed by the
attendees to improve their own safety practices, and as a result, improve job
performance.
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Setting Up the Class and Classroom
Remember, there are a number of things that must be done to set up the class
as well as the classroom. These fall into several groups of activities, and include:
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Scheduling and Notification
- Use the enclosed form to schedule employees into the
session.
- Make sure that the session is scheduled so that it fits
into your attendees' work day.
- Send out notification of the session well in advance, to
give people enough time to incorporate it into their
schedule for that day.
- If possible, post a notification on bulletin boards in the
affected employees' areas.
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The Classroom
- Schedule the room well in advance.
- Make sure the room can accommodate the expected
number of attendees.
- Check it again on the day of the program to make sure
there is no conflict.
- Make sure the room can be darkened, and won't create
a glare on the television screen.
- Locate the light controls and test them.
- Make sure the power for the videotape or DVD player
you are using operates separately from the room light.
- See if you can control the room temperature.
- Know where the closest restrooms are located.
- Assure that the room is free from distracting noises.
- Make sure emergency exits are marked and known to
the attendees.
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Seating
- Make sure everyone can see the screen from their seat.
- Make sure everyone can hear the videotape/DVD and
you (when you speak).
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-
Check to see that seating is such that writing can be
done easily.
Make sure the seating arrangement allows eye contact
between attendees, and between you and the
attendees.
-
Equipment and Materials
- Make sure the videotape or DVD player, monitor, and all
appropriate cables and extension cords are available.
- Make sure a stand or table is available and is of
appropriate height for all attendees to easily see the
monitor.
- If you plan on using a chartpad, blackboard, or other
writing board, make sure it is available, easy to see, and
you have the proper writing implements.
- Make sure you have 6" x 8" index cards or other
materials to be used as name tents for attendees.
- Make sure you have made up a sufficient number of
copies of the quiz, as well as any other handouts you
are using.
-
Final Check
- Make sure equipment is in the room prior to the
scheduled session.
- Check to see that the room is set up properly.
- Check equipment prior to the presentation to assure
that it works.
- Make sure extension cords, etc. are taped down, if need
be, to avoid tripping.
- If you are using the videotape version of the program,
run the leader up to the point where the program
begins.
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CONDUCTING THE SESSION
The Initial Steps
In conducting the session remember the positive nature of this presentation.
Everyone is attending in order to learn more about computer safety and as a
result work more safely and productively. Initially, you need to:
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Introduce yourself as the session leader.
-
State the title of the program, Computer Workstation Safety and the
purpose of the session (to learn how to recognize potential problems
that can occur when using computers, and how to prevent them).
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Inform the attendees when there will be breaks (if you plan them) the
location of exits and restrooms and if water, coffee, or other
refreshments will be available.
-
Make sure all of the attendees have signed in on your scheduling
and attendance sheet. Remember, it is very important to document
peoples' attendance at the session.
Once this housekeeping is done, it is time to move to the meat of the session.
First, the attendees need to be informed about the objectives of the session (this
is where you can use a flip chart or board to list the objectives, which should be
done prior to the class starting). This listing should be preceded with some
introductory remarks. Your own words are always best, but the remarks should
follow along the lines of the following:
"Today we are going to talk about computer workstation safety. Over
the past twenty years, computers have revolutionized the work
world. Jobs that once took weeks can now be done in hours. Tasks
that used to be extremely difficult can now be accomplished with the
click of a mouse."
106 Capitola Drive
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"But using computers demands concentration and precision. When
working with computers, we are always close to the screen. And we
often do so much of our work on computers that we can find
ourselves using our hands, wrists and fingers for long periods of time
with no interruptions.”
"Because of all this, the time we spend in front of our computers can
lead to physical problems if we are not careful. Eyestrain, back, neck
shoulder strain and stress on the lower arms and wrists can all result
from prolonged computer use."
"In order to work with computers as safely and comfortably as
possible, we need to know how we can fine tune our body positions
and make adjustments to our work areas to avoid many of these
problems. Perhaps most important, we need to recognize that small
changes can often make big differences in the comfort, productivity
and job satisfaction we experience as we use our computers.”
"The program we are going to watch today will give us some good
information about computer workstation safety. To make this the
most productive session possible we need to look at what we want
to accomplish here today (verbally reference the Objectives list from
the first section in this guide, or point to a blackboard or chart where
you have written them down)."
Once the objectives have been provided, you are ready to show the program.
However, you do need to let the attendees know that they will be taking a quiz at
the end of the session (if you are using it). It needs to be emphasized that they
are not being graded, but that the quiz is being used to see if the session is
effectively transmitting information to them in a way they will remember.
Showing the Program
At this point, you need to introduce the title of the program once again, Computer
Workstation Safety, darken the lights if necessary, and begin the showing of the
program.
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If you are using the DVD version of the course you have several options as to
how you can move through the program and what employees see.
The DVD menu has two selection bars:
-
Play.
-
Contact Us.
To just play the program from beginning to end, select Play.
If you would like information on other programs and products that are available
from Training Network you can select Contact Us for information about how to
contact us.
Conducting the Discussion
After the program has been shown, it is time for the group discussion on the
information contained in the session. Care must be taken to make sure that the
discussion is kept to the general topic of Computer Workstation Safety. There are
several ways to conduct this discussion. These include:
-
Calling for questions from the attendees and using these questions
as the basis for the discussion.
-
Leading the discussion through the points covered in the program
using statements such as:
- "One of the sections that we saw in the program was
about recognizing problems that can occur when using
computers. What types of problems have you
encountered working with computers in our facility?"
- "We saw an interesting segment on using commonly
available materials to adjust the ergonomics of working
with computers. Who can list some of these materials,
and their potential uses, for us?"
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You should use the discussion format that you are most comfortable with. The
Outline of Major Program Points section in this guide, and the questions and
answers in the master copies of the quiz should be used as a basis for this
discussion, as well as the supplemental information that you have presented in
this session.
Remember, you have allocated a limited amount of time in which this discussion
can take place. It is important to blend the attendees' questions and areas of
obvious interest with the objective of trying to touch on each major area within
the session in the discussion. By touching on each area, the attendees are much
more likely to retain the information presented in the session.
Concluding the Presentation
Once discussion has concluded (whether naturally or you have had to bring the
discussion to a close in order to complete the session within the time allowed) it
is time to give the quiz (if you are using it). Again, remind the attendees that the
quiz is only meant to help determine how effective the presentation of the
information is, and that they will not be graded. Let them know that they have
approximately five minutes to complete the quiz.
At the end of the five minute period, remind the attendees to date and sign their
quizzes, and then collect them. The attendees should be thanked for attending
the session and reminded of any other sessions in the educational program that
they may be attending. They can then be dismissed to return to their normal
activities.
*(An alternative to this approach is to give the quiz immediately after showing the
program, then use a review of the quiz as a basis for your group discussion.)
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Wrapping Up the Paperwork
Before much time has passed, and the subject matter is fresh in your mind,
several areas of paperwork must be completed. First, check to make sure that all
attendees signed the scheduling and attendance form. Next, make sure that you
have a quiz from every attendee, dated and signed.
Also, depending upon what you have decided to do, a copy of the attendance
sheet and the quiz for each attendee should be either filed in your files, or turned
over to the attendee's department manager (or the personnel office) so that this
paperwork can be included in their personnel file. The attendees' training logs
should also be updated, and each attendee should be given a filled out and
signed training certificate, signifying that they have successfully completed the
course.
Remember it is always a good idea to document information about an
employee's attendance at these sessions, as well as the fact that the employee
has came away from the session with an increased knowledge of computer
workstation safety.
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OUTLINE OF MAJOR PROGRAM POINTS
The following outline summarizes the major points of information presented in the
program. The outline can be used to review the program before conducting a
classroom session, as well as in preparing to lead a class discussion about the
program.
-
Most people agree that big machines and power tools can be
dangerous.
- A computer workstation seems pretty harmless by
comparison.
- But, as with other types of equipment, using your
computer improperly can cause a lot of problems.
-
Millions of people use computers during their work day.
- Unfortunately, for nearly one in five the experience has
become painful in some way.
- As the number of computer workstations continues to
increase, so do injuries from their use.
-
Repetitive motions, poor lighting and muscular stress can cause
conditions such as:
- Carpal tunnel syndrome.
- Computer vision syndrome.
- Lower back pain.
-
The blame for most of these injuries can be placed squarely on poor
work habits and bad posture.
- Fortunately, with a little bit of work, these problems are
easy to correct.
-
The first order of business for a safe workplace is organization.
- For instance, materials that are spread too far apart hurt
us more than we realize.
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-
Over-stretching is one of the things that can cause chronic injuries
such as lower back pain.
- To prevent this, organize your materials so they are no
more than 14 to 18 inches away.
- Also, put as much in front of you as possible.
- This minimizes the need for you to twist or turn while
sitting.
-
After you've reordered your work surface, you need to take a look at
what's underneath your desk.
- Clutter underfoot constricts the position of your feet and
inhibits freedom of movement.
- This creates uneven pressure on your lower back, and
restricts blood flow to the feet, both of which can be very
painful.
-
Make sure that your floor area is clear of any debris that might force
you to place your feet in an awkward position.
- Keep your feet flat on the floor and your lower back firm.
-
Once your work area is set up properly, don't defeat your efforts by
trying to do too many things at once.
- This can lead to awkward body positions, which are a
leading cause of muscle strain.
-
For example, if you frequently use a telephone at your computer,
consider using a headset instead of cradling the receiver on your
shoulder.
- This saves wear and tear on the neck muscles.
-
Positioning your body properly at your computer is something else
you can do to ensure good health.
- Maintaining neutral positions is crucial to relieving
muscle tension and avoiding injuries.
- Neutral positions are achieved by keeping the body in
stress-free postures.
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-
Your chair can be a real ally in your effort to maintain neutral
positions.
- It should be set low enough to allow your feet to rest
firmly on the floor or a footrest.
- This will keep your legs from dangling, which puts a lot
of stress on the lower back.
- Your thighs should form a right angle to your shins.
-
At the same time, the seat of the chair should be high enough in
relation to your work surface so that you can position your forearms
at a right angle to your upper arms.
- You should also keep your elbows as close to your body
as possible.
-
When your seating is set, position the computer's keyboard so that
your fingers can easily reach the home keys:
- a, s, d and f on the left.
- j, k, l, semi-colon on the right.
- You should be able to do all of this while maintaining a
neutral position with your arms.
-
If maintaining neutral positions for both your arms and legs conflicts,
you should choose the position that accommodates your arms first.
- Use a footrest to get the proper leg position.
-
Remember to keep your wrists flat, not bent.
- This creates a neutral position that relieves pressure on
the median nerve, which is where carpal tunnel
syndrome begins.
-
Change the height of the keyboard or use a wrist-pad if necessary.
- Wrist-pads should have rounded edges and a firm, but
soft, cushion.
- You can even use a rolled-up towel if no other support
is available.
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-
While you're sitting, keep your back straight and the lower back (the
lumbar region) fully supported.
- This maintains the natural forward curve of the spine,
and relieves pressure on the spinal discs.
- If you need help, use a lumbar cushion, pillow or even a
folded towel to keep your back straight.
-
Make sure your torso is at a 90° angle to your thighs.
- This is another neutral position, which also reduces
strain on the lower back.
-
Once your body is in the proper position, you'll want to do the same
for your monitor.
- A bad viewing angle, or having your eyes too close or
too far from the screen, can lead to both eyestrain and
neck pain.
- Place the monitor 16 to 27 inches from your eyes, and
position it so you look down at a 5° to 20° angle.
-
Remember, when you are working with documents, keep them at the
same distance and height as the screen.
- This eliminates the back-and-forth neck motions that
can cause fatigue and pain.
- It also reduces eyestrain by avoiding constant
refocusing.
-
While having the monitor properly positioned can help to avoid
eyestrain, lighting levels are also important.
- Too much or too little light in your work area can also
lead to vision problems.
-
Eyestrain has long been associated with computer work.
- The medical name for this is computer vision syndrome
(CVS).
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-
Bad light levels and glare make the eyes work harder to focus.
- Dry eyes and uncorrected vision also make focusing
more difficult.
- All of these factors contribute to CVS.
- The result is often red, irritated eyes, fatigue and
headaches.
- Adjusting the light around you is one of the best
defenses against computer vision syndrome.
-
Overall lighting levels are a good place to start.
- It's important that the light in your work area be evenly
distributed.
- Uneven lighting forces the eyes to continually refocus,
and that causes fatigue.
- So you need to report defective or burnt out lamps as
soon as possible.
-
Position your monitor at right angles to windows to minimize the
effect of outside light.
- Adjust window treatments as necessary, and remember
to change them as the light shifts throughout the day.
-
Strong light sources can also cause another problem... glare.
- Glare on a computer monitor can overwork the eyes,
since they try to filter out excess light.
- Localized glare comes from windows or reflective
surfaces that form a single point of light on the monitor
screen.
-
Another type of glare, called washout, covers the entire screen
rather than just a part of it.
- Washout can be caused by the sun shining through a
large window opposite the monitor.
- Or from an excessive amount of fluorescent ceiling light.
-
Often you can cut down on glare at your computer by:
- Reducing the general lighting level.
- Moving the monitor.
- Tilting the monitor.
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-
If glare persists, and you can't find what's causing it, use a small
mirror.
- Simply place the mirror over the glare spot on the
screen, and you will see the source of the light.
-
There are several other ways to combat glare at your computer as
well.
- Putting a glare filter over your screen can often be
effective.
- Make sure to choose one that is recommended by eyecare professionals.
-
You can also combat glare by cleaning your monitor on a regular
basis.
- A monitor's electrical charge attracts dust.
- This increases glare, since the dust provides a natural
reflective surface for light.
- A dirty monitor not only increases glare, it makes
focusing difficult as well.
- Without regular cleaning, the screen will become
increasingly hard to see and may eventually contribute
to CVS.
-
The monitor itself is another source of light.
- A high contrast ratio, such as a light background with
dark letters, makes focusing your eyes easier.
- A poor contrast ratio makes focusing more difficult, and
increases the chances of you developing CVS.
-
For best viewing, first try to match the brightness of your screen as
closely as possible to the surrounding light level.
- Then adjust the contrast to the point where characters
are easiest to see.
-
Lighting is just one factor in your work environment that can affect
your vision.
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-
Dry eyes can also reduce your ability to focus.
- It's easy for your eyes to dry out when you work at a
computer, because we blink at about half the normal
rate if we stare steadily at one spot.
- To counteract this, make a conscious effort to blink
more frequently.
- If you are still having trouble, use lubricating drops or
artificial tears.
-
Having an eye-friendly environment is also important.
- Set the stage by adjusting the thermostat.
- Room temperatures that are too high, or humidity levels
that are too low, can dry out your eyes as well.
-
While dry eyes, light levels and glare can all cause vision problems
at a computer, the overall health of your eyes is also important.
- If your job requires significant time at a computer
workstation, you should have your eyes examined at
least once a year.
-
Uncorrected vision is a serious concern for one in three computer
users.
- The most common problems are far-sightedness and
astigmatisms.
- Computer use does not cause these problems, but
people with these disorders may experience
increasingly blurred vision as they spend time in front of
their computers.
-
If you have any problems viewing your computer screen, a visit to
the doctor may be in order.
- Be prepared to talk about your job and your health to
get the most out of the examination.
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-
Your doctor needs to know:
- Your health history.
- The nature of your computer work.
- The number of hours you spend at a computer each day.
- The type of monitor screen you use (such as a CRT or
LCD model).
-
The doctor will be looking to do two things:
- Correct any current problems you may have with your
vision.
- Begin to build a history so he can determine if your
eyesight is deteriorating as time goes by.
-
Even if you've just started to work with computers, it's a good idea to
get an eye exam now to establish a baseline for future exams.
- If you've been working with computers for some time
and don't have a vision health record, you should start
one immediately!
-
If you do have a problem, the doctor may be able to prescribe
computer glasses for your work.
- Like bifocals, these glasses have multiple focal ranges.
- The bottom position is for close work at the keyboard,
while the top is for viewing the monitor and the
surrounding area.
-
Doctors can treat eye and ergonomic problems as they arise, but
injury prevention is your responsibility.
- Exercise can be the best protection against injury.
- At work, take mini-breaks occasionally to stretch your
muscles.
- There are several routines you can do right at your
workstation.
-
Working at a computer continually exercises the muscles of the
hands and wrists.
-
So you need to stretch them from time to time to stay limber.
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-
Every so often, stop what you're doing, clench your fist tightly, then
release it while fanning out your fingers.
- Repeat this five times for each hand.
-
Then grasp your fingers and gently bend back your wrist.
- Hold this position for five seconds.
- Repeat the exercise with the other hand.
-
Muscle strain can also affect your neck.
- Loosen these tired muscles by turning your head slowly
from one side to the other.
- Hold each turn for three seconds.
- Repeat the cycle 5 to 10 times.
-
Moving your mouse is a small motion.
- But believe it or not, it can cause fatigue in your upper
back and shoulder muscles.
-
Stretch this muscle group by holding your elbows at a 90Ε angle to
your body.
- Then push your elbows back as far as they go, and hold
for 5 seconds.
- Do about 5 to 10 repetitions.
-
You can also relax your shoulders by rolling them forward five times
in a wide circular motion.
- Reverse the motion five more times.
- Repeat the cycle five to ten times.
-
A common workplace complaint from computer users is lower back
pain.
- You can relieve tired back muscles by slowly lowering
your upper body down between your knees.
- Hold this position for a few seconds.
- Then sit up and relax.
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-
Your legs can tire out from inactivity while you are working at a
computer, as well.
- Stretch your legs by grabbing the shin just below the
knee and pulling slowly toward your chest.
- Hold this position for five seconds, then do the other leg.
- Repeat until your legs feel refreshed.
-
Although you legs can get fatigued from not moving, your eyes can
get tired from moving too much as they scan back and forth over the
monitor screen.
- To give your eyes some relief, take occasional short
breaks to focus on an object at least 20 feet away.
- This helps to relax the eye muscles.
-
Another way to give your eyes a rest is to simply switch to a different
activity, like filing, that doesn't involve looking at a computer.
-
While you are performing exercises to reduce tension, don't forget
your mind.
- Muscle strain is often associated with mental stress.
- One way you can reduce stress is through deep
breathing.
-
To begin, breathe in slowly though your nose.
- Hold the breath for two seconds, and then exhale
through your mouth.
- Repeat this as often as necessary until you've regained
a sense of calm.
-
All of the activities we've just looked at are designed to provide relief.
- If they don't and if you continue to feel tired or have an
unexplained pain that won't go away, it's time to talk
with your doctor.
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* * * SUMMARY * * *
-
Avoiding injuries while you're working with a computer is really pretty
simple when you follow a few basic rules.
-
Keep your workplace organized and avoid overreaching.
-
Adjust your chair, screen and work surface to allow you to maintain
neutral positions.
-
Reduce glare and increase screen contrast as much as possible.
Remember to adjust your lighting as conditions change.
-
Keep yourself in good physical condition. Get plenty of sleep and eat
right.
-
Avoid eyestrain by maintaining proper focal distances, and protect
your vision with regular visits to the eye doctor.
-
Finally, take occasional breaks to stretch tired muscles and rest your
eyes.
-
The computer is a wonderful tool that saves both time and effort.
Use it properly and you'll enjoy years of painless productivity!
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ACCOMPANYING MATERIALS
In order to assist you in complying with as many facets of your training
requirements as possible, we have provided a number of specific materials that
can be used with this program. Some of these materials have been furnished in
master form. This will enable you to make as many copies of these forms as you
need. If you have colored paper available to you, it is often useful to put each
form on a different color. This enables you to easily differentiate between the
materials. The materials enclosed with this guide include:
Scheduling and Attendance Form
This form is provided so you can easily schedule your attendees into each
session of the program. It is important that you have each attendee sign in on the
appropriate form, documenting their attendance at the session. Typically, a copy
of this attendance/sign-in form is filed in the employee's personnel file.
Quiz
The quiz is normally given after viewing the program. However, if you want an
indication of the increase in the attendees' knowledge of computer workstation
safety, you can give the quiz both before and after the program is shown. You
can also use the quiz as the basis for class discussion. If you have decided to
give the quiz both before and after the attendees view the program, it is often
interesting to have the attendees compare their before and after answers as part
of the session. Typically, the quiz is filed in the employee's personnel file.
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Training Certificate
This form allows you to give each employee their own certificate of completion
showing that they have attended the course and taken the quiz. Space is
provided to insert the employee's name, the course instructor and the date of
completion.
Employee Training Log
This log helps you to keep track of when each employee has taken the course,
as well as associated courses/training. Space is provided to list pertinent data
about the employee, as well as information such as the date the course was
taken, and the instructor conducting the course. A copy of this form should be
kept in each employee's training or personnel file.
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SCHEDULING AND ATTENDANCE FORM
COMPUTER WORKSTATION SAFETY
TRAINING SESSION SCHEDULE
ATTENDEE
DATE
TIME
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SIGNATURE
QUIZ
COMPUTER WORKSTATION SAFETY
Name:
Date:
1. True or False... Over-stretching can cause chronic injuries like lower back pain?
True
False
2. True or False... Maintaining neutral positions does not help to relieve muscle tension or
avoid injuries?
True
False
3. True or False... When working with computer workstations, your work area should be
lighted as brightly as possible?
True
False
4. True or False... When working at a computer, your chair should be set high enough to
allow your feet to dangle and not touch the floor?
True
False
5. True or False... By keeping your wrists flat, not bent, you can relieve pressure on the
median nerve, which is where carpal tunnel syndrome begins?
True
False
6. True or False... To avoid eyestrain, your computer monitor should be positioned 10 to 12
inches from your eyes?
True
False
7. If your job requires significant time at a computer, you should have your eyes examined
at least:
Once a year.
Every eighteen months.
Every two years.
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QUIZ
COMPUTER WORKSTATION SAFETY
PRESENTER'S COPY WITH ANSWERS
1. True or False... Over-stretching can cause chronic injuries like lower back pain?
X
True
False
2. True or False... Maintaining neutral positions does not help to relieve muscle tension or
avoid injuries?
True
X
False
3. True or False... When working with computer workstations, your work area should be
lighted as brightly as possible?
True
X
False
4. True or False... When working at a computer, your chair should be set high enough to
allow your feet to dangle and not touch the floor?
True
X
False
5. True or False... By keeping your wrists flat, not bent, you can relieve pressure on the
median nerve, which is where carpal tunnel syndrome begins?
True
X
False
6. True or False... To avoid eyestrain, your computer monitor should be positioned 10 to 12
inches from your eyes?
True
X
False
7. If your job requires significant time at a computer, you should have your eyes examined
at least:
Once a year.
X
Every eighteen months.
Every two years.
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EMPLOYEE TRAINING LOG
COMPUTER WORKSTATION SAFETY
DATE
Employee:
Employee #:
Department:
Date of Next Required Training:
TYPE OF TRAINING
OR COURSE DESCRIPTION
LOCATION OF
COURSE MATERIALS
Social Security #:
INSTRUCTOR'S NAME
AND ADDRESS/DEPARTMENT
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CERTIFICATION OF
TRAINING AND TESTING
(Instructor's Signature)
TRAINING CERTIFICATE
This is to certify that _____________________________________ has
(employee name)
completed the course Computer Workstation Safety and has been tested on
the contents of the course, as required.
This training, as well as the
associated testing was conducted by ___________________________ and
(course instructor)
was completed on _________.
(date)
_____________________________
____________
(course instructor)
(date)
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