WORKING
POSTURES–The workstation
is designed or arranged for doing computer tasks so it allows
your |
Y |
N |
1.
Head and neck to be upright,
or in-line with the torso (not bent down/back). If "no"
refer to Monitors,
Chairs and
Work Surfaces. |
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2.
Head, neck, and trunk to face
forward (not twisted). If "no" refer to Monitors
or Chairs. |
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3.
Trunk to be perpendicular to floor (may lean back into
backrest but not forward). If "no" refer
to Chairs
or Monitors.
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4.
Shoulders and upper arms to
be in-line with the torso, generally about perpendicular to
the floor and relaxed (not elevated or stretched forward). If
"no" refer to Chairs.
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5.
Upper arms and elbows to be
close to the body (not extended outward). If "no"
refer to Chairs,
Work Surfaces,
Keyboards,
and Pointers.
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6.
Forearms, wrists, and hands
to be straight and in-line (forearm at about 90 degrees to the
upper arm). If "no" refer to Chairs,
Keyboards,
Pointers. |
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7.
Wrists and hands to be straight
(not bent up/down or sideways toward the little finger). If
"no" refer to Keyboards,
or Pointers
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8.
Thighs to be parallel to the floor and the lower
legs to be perpendicular to floor (thighs may be slightly
elevated above knees). If "no" refer to Chairs
or Work
Surfaces. |
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9.
Feet rest flat on the floor or are supported by a stable
footrest. If "no" refer to Chairs,
Work Surfaces.
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SEATING–Consider
these points when evaluating the chair: |
Y |
N |
10.
Backrest provides support for your lower back (lumbar
area). |
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11.
Seat width and depth accommodate
the specific user (seat pan not too big/small). |
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12.
Seat front does not press against
the back of your knees and lower legs (seat pan not too long). |
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13.
Seat has cushioning and is rounded with a "waterfall"
front (no sharp edge). |
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14.
Armrests, if used, support both forearms while you perform
computer tasks and they do not interfere with movement. |
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"No"
answers to any of these questions should prompt a review of
Chairs. |
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KEYBOARD/INPUT
DEVICE–Consider these points
when evaluating the keyboard or pointing device. The keyboard/input
device is designed or arranged for doing computer tasks so the |
Y |
N |
15.
Keyboard/input device platform(s) is stable and large
enough to hold a keyboard and an input device. |
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16.
Input device (mouse or trackball) is located right next
to your keyboard so it can be operated without reaching. |
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17.
Input device is easy to activate and the shape/size fits
your hand (not too big/small). |
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18.
Wrists and hands do not rest
on sharp or hard edges. |
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"No"
answers to any of these questions should prompt a review of
Keyboards,
Pointers,
or Wrist
Rests. |
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MONITOR–Consider
these points when evaluating the monitor. The monitor is designed
or arranged for computer tasks so the |
Y |
N |
19.
Top of the screen is at or below eye level so you can
read it without bending your head or neck down/back. |
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20.
User with bifocals/trifocals can read the screen without
bending the head or neck backward. |
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21.
Monitor distance allows you to read the screen without
leaning your head, neck or trunk forward/backward. |
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22.
Monitor position is directly in front of you so you don't
have to twist your head or neck. |
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23.
Glare (for example, from windows, lights) is not reflected
on your screen which can cause you to assume an awkward posture
to clearly see information on your screen. |
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"No"
answers to any of these questions should prompt a review of
Monitors
or Lighting/Glare. |
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WORK
AREA–Consider these points
when evaluating the desk and workstation. The work area is designed
or arranged for doing computer tasks so the |
Y |
N |
24.
Thighs have sufficient clearance space between the top
of the thighs and your computer table/keyboard platform (thighs
are not trapped). |
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25.
Legs and feet have sufficient
clearance space under the work surface so you are able to get
close enough to the keyboard/input device. |
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ACCESSORIES–Check
to see if the |
Y |
N |
26.
Document holder, if provided, is stable and large enough
to hold documents. |
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27.
Document holder, if provided, is placed at about the
same height and distance as the monitor screen so there is little
head movement, or need to re-focus, when you look from the document
to the screen. |
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28.
Wrist/palm rest, if provided, is padded and free of sharp
or square edges that push on your wrists. |
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29.
Wrist/palm rest, if provided, allows you to keep your
forearms, wrists, and hands straight and in-line when using
the keyboard/input device. |
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30.
Telephone can be used with your head upright (not bent)
and your shoulders relaxed (not elevated) if you do computer
tasks at the same time. |
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"No"
answers to any of these questions should prompt a review of
Work Surfaces,
Document
Holders, Wrist
Rests or Telephones.
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GENERAL |
Y |
N |
31.
Workstation and equipment have sufficient adjustability so you
are in a safe working posture and can make occasional changes
in posture while performing computer tasks. |
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32.
Computer workstation, components and accessories are maintained
in serviceable condition and function properly. |
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33.
Computer tasks are organized in a way that allows you to vary
tasks with other work activities, or to take micro-breaks or
recovery pauses while at the computer workstation. |
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"No"
answers to any of these questions should prompt a review of
Chairs, Work
Surfaces, or Work
Processes. |
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Monitors
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1. Make sure the screen is large enough
for adequate visibility. Usually a 15 to 20-inch monitor is
sufficient. Smaller units will make it difficult to read
characters and larger units may require excessive space.
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2.
The angle and tilt should be easily adjustable. |
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3. Flat
panel displays take less room on the desk and may be more suitable
for locations with limited space. |
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Keyboards
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1.
Split keyboard designs will allow you to maintain neutral wrist
postures. |
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2.
Keyboards with adjustable feet will accommodate a wider range
of keyboard positions and angles. Adjustable feet on the front
as well as the back will further aid adjustments. Increased
adjustability will facilitate neutral wrist postures. |
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3.
The cord that plugs into the CPU should be long enough to allow
the user to place the keyboard and the CPU in a variety of positions.
At least six feet of cord length is desirable. |
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4.
Consider a keyboard without a 10-key keypad if the task does
not require one. If the task does require one occasionally,
a keyboard with a separate 10-key keypad may be appropriate.
Keyboards without keypads allow the user to place the mouse
closer to the keyboard. |
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5.
Consider the shape and size of the keyboard if a keyboard tray
is used. The keyboard should fit comfortably on the tray. |
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6.
Consider keyboards without built-in wrist rest, because separate
wrist rests are usually better. |
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7.
Keyboards should be detached from the display screen if they
are used for a long duration keying task. Laptop keyboards are
generally not suitable for prolonged typing tasks. |
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Keyboard
Trays |
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1.
Keyboard trays should be wide enough and deep enough to accommodate
the keyboard and any peripheral devices, such as a mouse.
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2.
If a keyboard tray is used, the minimum vertical adjustment
range (for a sitting position) should be 22 inches to 28 inches
from the floor. |
3.
Keyboard trays should have adjustment mechanisms that lock into
position without turning knobs. These are frequently over tightened,
which can lead to stripped threads, or they may be difficult
for some users to loosen. |
Desks
and Work Surfaces |
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1.
The desk area should be deep enough to accommodate a monitor
placed at least 20 inches away from your eyes. |
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2.
Ideally, your desk should have a work surface large enough to
accommodate a monitor and a keyboard. Usually about 30
inches is deep enough to accommodate these items. |
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3.
Desk height should be adjustable between 20 inches and 28 inches
for seated tasks. The desk surface should be at about elbow
height when the user is seated with feet flat on the floor.
Adjustability between seated and standing heights is desirable. |
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4.
You should have sufficient space to place the items you use
most often, such as keyboard, mouse, and monitor directly in
front of you. |
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5.
There should be sufficient space underneath for your legs while
sitting in a variety of positions. The minimum under-desk clearance
depth should be 15 inches for your knees and 24 inches for your
feet. Clearance width should be at least 20 inches. |
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6.
Purchasing a fixed-height desk may require the use of a keyboard
tray to provide adequate height adjustment to fit a variety
of users. |
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7.
Desktops should have a matte finish to minimize glare. Avoid
glass tops. |
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8.
Avoid sharp leading edges where your arms come in contact with
work surfaces. Rounded or sloping surfaces are preferable. |
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9.
The leading edge of the work surface should be wide enough to
accommodate the arms of your chair, usually about 24 inches
to 27 inches. Spaces narrower than this will interfere with
armrests and restrict your movement. This is especially important
in four-corner work units. |
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Chairs
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1.
The chair should be easily adjustable. |
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2.
The chair should have a sturdy five-legged base with good chair
casters that roll easily over the floor or carpet. |
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3.
The chair should swivel 360 degrees so it is easier to access
items around your workstation without twisting. |
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4.
Minimum range for seat height should be about 16 inches. |
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5.
Seat pan length should be 15 inches to 17 inches. |
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6.
Seat pan width should be at least as wide as the user's thighs.
A minimum width of about 18 inches is recommended. |
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7.
Chair edges should be padded and contoured for support. |
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8.
Seat pan tilt should have a minimum adjustable range of about
5 degrees forward and backward. |
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9.
Avoid severely contoured seats as these limit seated postures
and are uncomfortable for many users. |
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10.
Front edge of the seat pan should be rounded in a waterfall
fashion. |
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11.
Material for the seat pan and back should be firm, breathable,
and resilient. |
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12.
The seat pan depth should be adjustable. Some chairs have seat
pans that slide forward and backward and have a fixed back.
On others the seat pan position is fixed and the backrest
moves horizontally forward and backward so the effective depth
of the seat pan can be adjusted. Beware
of chairs where the back only tilts forward and backward. These
do not provide adequate adjustment for a wide range of users. |
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13.
The backrest should be at least 15 inches high and 12 inches
wide and should provide lumbar support that matches the curve
of your lower back. |
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14.
The backrest should widen at its base and curve in from the
sides to conform to your body and minimize interference with
your arms. |
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15.
The backrest should allow you to recline at least 15 degrees
and should lock into place for firm support. |
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16.
The backrest should extend high enough to support your upper
trunk and neck/shoulder area. If the backrest reclines more
than about 30 degrees from vertical, a headrest should be provided. |
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17.
Armrests should be removable and the distance between them should
be adjustable. They should be at least 16 inches apart. |
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18. Armrest
height should be adjustable between 7 inches and 10.5 inches
from the seat pan. Fixed height armrests are not desirable,
especially for chairs that have more than one user. |
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19.
Armrests should be large enough (in length and width) to support
your forearm without interfering with the work surface. |
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20.
Armrests should be padded and soft. |
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21.
Most chairs are designed for weights under 275 pounds. If the
user weighs more than 275 pounds, the chair must be designed
to support the extra weight. |
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Document
Holders |
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1.
The document holder needs to be stable but easy to adjust for
height, position, distance, and viewing angle. |
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2.
If the monitor screen is your primary focus, purchase a document
holder that will sit next to the monitor at the same height
and distance. |
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3.
If the task requires frequent access to the document (such as
writing on the document) a holder that sits between the keyboard
and monitor may be more appropriate. |
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Wrist
Rests |
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1.
Wrist rest should match the front edge of the keyboard in width,
height, slope, and contour. |
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2.
Pad should be soft but firm. Gel type materials are recommended. |
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3.
Wrist rest should be at least 1.5 inches deep (depth away from
the keyboard) to minimize contact pressure on the wrists and
forearm. |
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Mouse/Pointing
Devices |
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1.
Choose a mouse/pointer based on the requirements of your task
and your physical limitations. There really is no difference,
other than preference, among a mouse, trackball, or other device.
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2.
A mouse should match the contour of your hand and have sufficient
cord length to allow its placement next to the keyboard. |
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3.
If you choose a trackball, avoid ones that require the thumb
to roll the ball--thay may cause discomfort and possible injury
to the area around your thumb. |
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4.
A smaller mouse may be more appropriate especially if you have
small hands. Caution should be taken if a mouse is used by more
than one person. |
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5.
A mouse that has sensitivity adjustments and can be used with
either hand is desirable. |
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Telephones |
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1.
If task requirements mandate extended periods of use or other
manual tasks such as typing while using the phone, use a telephone
with a "hands-free" headset. |
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2.
The telephone should have a speaker feature for "hands-free"
usage. |
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3.
"Hands-free" headsets should have volume adjustments
and volume limits. |
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Desk
Lighting |
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1.
Good desk lighting depends on the task you're performing. Use
bright lights with a large lighted area when working with printed
materials. Limit and focus light for computer tasks. |
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2.
The location and angle of the light sources, as well as their
intensity levels, should be fully adjustable. |
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3.
The light should have a hood or filter to direct or diffuse
the light. |
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4.
The base should be large enough to allow a range of positions
or extensions. |
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