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arousal and performance (2)
Factors affecting arousal (3)
- too little or too much arousal interferes with performance
- performance is best when arousal is moderate
- task difficulty
- task familiarity
- individual differences
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task difficulty (2)
- for easy/simple tasks, high arousal is optimal
- complex tasks low arousal is optimal
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task familiarity (2)
- if task is familiar, higher level of arousal will be optimal
- eg know exam material well, can tolerate moderate arousal
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Individual differences (2)
- differences in temperament
- eg 'thrill seekers' seem to need higher levels of arousal
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Jet lag (7)
- body clock is still set at time zone in departure place
- mismatch between internal timing and new destination
- children cope quite well
- adults and people with strict routine do not cope as well
- biological rhythms adjust at about one hour per day
- eg London 10 hours behind Adelaide, 10 hours to adjust
- easier to fly westward than eastward
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Symptoms of Jet lag (4)
- Irritability
- Disorientation
- Broken sleep
- Poor concentration
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Insomnia (5)
- often secondary to many medical problems
- sometimes no apparent cause
- Psychological elements regardless
- not sleeping = worry about sleep = arousing
- staying in bed longer to try increase sleep = bed becomes associated with wakefulness = increase likelihood of not sleeping
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Seasonal affective disorder (SAD) (5)
- transition from autumn to winter = shortening of day
- people can experience weight gain, tiredness and 'the blues'
- more common in women and the aged
- symptoms begin in autumn, peak in winter, resolve in spring
- light therapy may resolve problems
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Social support - coping with stress (2)
- people with good support structures = buffered from effects of stress
- strong relationships with family, friends and co-workers beneficial
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Personality types - coping with stress (3)
- Type A - competative, hostile = linked to heart disease
- Type B - repress feelings = linked to cancer
cognitive appraisal = how we asses situation
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food substances - coping with stress (6)
- nicotine and coffee = stimulate sympathetic nervous system
- make our system more reactive to stress = reduced performance and increased anxiety
- essential vitamins depleted when going through stress:
- thiamine
- riboflavin
- vit C
- can cause stomach upets, muscle weakness and insomnia
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Sugar and processed flour (5)
- ingesting sugar and processed flours= require vitamin B complexes
- Depletion of stores of cortisol = reduces body's ability to respond to stressors
- hypoglycemia can develop
- stress raises blood sugar levels
- can affect body's ability to produce insulin
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Salt and cardiovascular disease and stroke (4)
- salt forces body to retain fluid
- increase blood pressure
- increase risk of heart attack and stroke
- harder for body to cope with stressors
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Ways to reduce stress through diet (3)
- limit sugar intake
- limit salt and caffeine intake
- eat healthy food rich in Vitamin B complexes and Vitamin C
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Humor - Coping with stress (3)
- laughter stimulates sympathetic nervous system briefly
- leads to eventual reduction in activity to below baseline
- produces state of relaxation
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Exercise - Coping with stress (6)
- reduces risk of cardiovascular disease and stroke
- improves functioning of lungs and lung capacity
- strengthens heart muscle
- reduces aging and cholesterol
- releases endorphins which make us feel relaxed and happy
- yoga and pilates also beneficial
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Timing and length of work periods - social issues and growth (7)
- fatigue levels highest around 3 - 5 am
- performance levels also lowest at this time
- night work conductive to high fatigue
- inadequate sleep = more likely to 'doze off'
- more time working on task = more fatigued person
- 12 hour shifts very common in some indutries
- when breaks are absent = more risk of incidents and accidents after 9 hours
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fatigue on the road - social issues and growth (6)
- car accidents major cause of accidental death in Aus
- fatigue major contributor to accidents
- includes car, rail, air and marine
- driving long times = boring = prone to sleepiness and fatigue
- 20-30% of serious motor crashes in Aus caused by fatigue
- more likely to crash at night or early mornings
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fatigue at work - social issues and growth (4)
- major concern in industries requiring 24 hour operation
- in US over 5 million work injuries per year, 30 - 90% occur due to human error
- sleepiness and fatigue contribute to the occurrence of workplace accidents is estimated as high as 53%
- many workers falling asleep during work
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Preventions of shift workers feeling fatigued (4)
- Public transport/get a lift
- eat food
- get coffee
- 15-20 min nap
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Fatigue counteractions (4)
- improve sleep hygeine
- napping strategies
- strategic use of caffeine
- foods that enhance/inhibit alertness
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Napping strategies (3)
- improves alertness and performance
- nap 10 - 20 mins pos effect for 3 - 4 hours
- may make sleeping later difficult
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strategic use of caffeine (4)
- can increase alertness, but people often abuse it
- don't drink caffeine if not tired
- avoid in morning and few hours before bed
- effects last 3 - 4 hours
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Foods that enhance/inhibit alertness (6)
- better to eat foods that release sugar slowly
- low fat, high protein food can increase and maintain alertness
- eat: lean meats
- hard boiled eggs
- fish
- baked beans
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