Notebook Computer
❒ Do you change postures frequently, seeking a balance
between relaxed shoulders and a comfortable neck
posture?
❒ Do you avoid resting your wrists on your thighs while
typing?
❒ When using the computer on a couch or bed, do you
avoid reclining too far to avoid neck fatigue?
❒ When computing for long periods, have you tried lifting
your notebook computer with a block or book and
using an external keyboard and pointing device?
General Prevention
❒ Do you take breaks and walk around briefly, at least
once per hour?
❒ Do you exercise regularly?
❒ Periodically, do you take inventory of the stress in your
life and change what is within your control to change?
❒ If you experience any symptoms that you think may
relate to your using a computer, whether you
experience them during work or at other times, have
you consulted a doctor and, if available, your
company’s health and safety department?
Safety Standards
The IEC 60950 standards provide general safety design
requirements that reduce the risk of personal injury to
both the computer user and the service provider. These
standards reduce the risk of injury from the following
hazards:
❒ Electric shock
Hazardous voltage levels contained in parts of the
product
❒ Fire
Overloads, temperature, material flammability
❒ Mechanical
Sharp edges, moving parts, instability
❒ Energy
Circuits with high energy levels (240 volt amperes) or
potential as burn hazards
❒ Heat
Accessible parts of the product at high temperatures
❒ Chemical
Chemical fumes and vapors
❒ Radiation
Noise, ionizing, laser, ultrasonic waves
Installation Requirements
HP products operate safely when used according to their
marked electrical ratings and product usage instructions.
They should always be used in accordance with the
requirements of local and regional building and wiring
codes intended for the safe use of IT equipment.
IMPORTANT: HP products are intended for use in dry or
sheltered environments unless otherwise stated in the
product information. Do not use HP products in areas
classified as hazardous locations. Such areas include
patient care areas of medical and dental facilities,
oxygen-laden environments, or industrial facilities.
Contact your local electrical authority governing building
construction, maintenance, or safety for more information
regarding the installation of any product.
For more information, please consult the information,
manuals, and literature provided with your product or
contact your local sales representative.
Jumat, 20 Maret 2009
reduce potential safety
To increase your comfort and reduce potential safety
risks, use this checklist to help you evaluate your work
posture and habits.
Seated Position
❒ Have you found a range of seated postures that are
most comfortable for you?
❒ Are you changing postures within your “comfort zone”
throughout the day, especially in the afternoon?
❒ Are your feet firmly planted?
❒ Are the undersides of your thighs near your knees free
of pressure?
❒ Are the backs of your lower legs free of pressure?
❒ Is there sufficient space under your work surface for
your knees and legs?
❒ Is your lower back supported?
Shoulders, Arms, Wrists, and Hands
❒ Are your shoulders relaxed?
❒ Are your hands, wrists, and forearms in their neutral
comfort zone?
❒ If you use arm supports, are they adjusted so that your
shoulders are relaxed and your wrists are in a
comfortable, neutral position?
❒ Are your elbows in a zone that is near the height of
your keyboard's home row?
❒ Do you avoid resting your hands and wrists while
typing or pointing?
❒ Do you avoid resting your hands and wrists on sharp
edges?
❒ Do you avoid cradling the phone between your ear and
shoulder?
❒ Are items you use frequently, such as your phone and
reference materials, easy to reach?
Eyes
❒ Do you rest your eyes frequently by focusing on a
distant point ?
❒ Do you get your eyes examined regularly by a vision
care specialist?
❒ Do you blink enough?
❒ If you wear bifocals, trifocals, or progressive addition
lenses, do you avoid tilting your head back to see the
monitor?
❒ Have you considered having glasses prescribed that
are specially suited for working with a computer
monitor to avoid awkward postures?
Typing Style
❒ Are you training yourself to lighten up when you find
you are pounding on the keys?
❒ If you are not a touch typist, have you been taking
typing lessons?
❒ Are you training your fingers to relax when you find
them tense, including those not touching the keys and
pointing device, as well as those actively typing and
pointing?
❒ Do you use your whole arm to reach for keys not
located near the home row?
Keyboard and Pointing Device
❒ Is your keyboard positioned directly in front of you?
❒ Are your keyboard height and slope adjusted so that
your wrists are in a comfortable, neutral position and
your shoulders relaxed?
❒ If you are typing with the keyboard on your lap, are
your shoulders relaxed and your wrists in a
comfortable, neutral position?
❒ If you are using a mouse or detached trackball, is it
placed to the immediate right, left, or directly in front of
your keyboard?
❒ If you are using a pointing device, are you holding it
loosely, with a relaxed hand?
❒ Do you let go of your pointing device when you are not
using it?
❒ Are you using a light touch when you click the buttons
on your pointing device (mouse, trackball, touchpad, or
pointing stick)?
❒ Are you cleaning your mouse or trackball frequently?
Monitor
❒ Is your monitor positioned in front of you and at a
comfortable viewing distance, about arm’s length? Or
if you look at a paper document more than your
monitor, is your document holder in front of you with
your monitor to one side?
❒ Have you eliminated glare and bright reflections on
your monitor, without compromising your posture?
❒ Is your monitor’s entire viewing area located just below
your eye height?
❒ Is your monitor tilted so your face and the monitor are
parallel?
❒ Have you adjusted the brightness and contrast
controls to improve the quality of text and graphics?
❒ Is your document holder positioned near the monitor,
at the same distance, height, and angle as the
monitor?
risks, use this checklist to help you evaluate your work
posture and habits.
Seated Position
❒ Have you found a range of seated postures that are
most comfortable for you?
❒ Are you changing postures within your “comfort zone”
throughout the day, especially in the afternoon?
❒ Are your feet firmly planted?
❒ Are the undersides of your thighs near your knees free
of pressure?
❒ Are the backs of your lower legs free of pressure?
❒ Is there sufficient space under your work surface for
your knees and legs?
❒ Is your lower back supported?
Shoulders, Arms, Wrists, and Hands
❒ Are your shoulders relaxed?
❒ Are your hands, wrists, and forearms in their neutral
comfort zone?
❒ If you use arm supports, are they adjusted so that your
shoulders are relaxed and your wrists are in a
comfortable, neutral position?
❒ Are your elbows in a zone that is near the height of
your keyboard's home row?
❒ Do you avoid resting your hands and wrists while
typing or pointing?
❒ Do you avoid resting your hands and wrists on sharp
edges?
❒ Do you avoid cradling the phone between your ear and
shoulder?
❒ Are items you use frequently, such as your phone and
reference materials, easy to reach?
Eyes
❒ Do you rest your eyes frequently by focusing on a
distant point ?
❒ Do you get your eyes examined regularly by a vision
care specialist?
❒ Do you blink enough?
❒ If you wear bifocals, trifocals, or progressive addition
lenses, do you avoid tilting your head back to see the
monitor?
❒ Have you considered having glasses prescribed that
are specially suited for working with a computer
monitor to avoid awkward postures?
Typing Style
❒ Are you training yourself to lighten up when you find
you are pounding on the keys?
❒ If you are not a touch typist, have you been taking
typing lessons?
❒ Are you training your fingers to relax when you find
them tense, including those not touching the keys and
pointing device, as well as those actively typing and
pointing?
❒ Do you use your whole arm to reach for keys not
located near the home row?
Keyboard and Pointing Device
❒ Is your keyboard positioned directly in front of you?
❒ Are your keyboard height and slope adjusted so that
your wrists are in a comfortable, neutral position and
your shoulders relaxed?
❒ If you are typing with the keyboard on your lap, are
your shoulders relaxed and your wrists in a
comfortable, neutral position?
❒ If you are using a mouse or detached trackball, is it
placed to the immediate right, left, or directly in front of
your keyboard?
❒ If you are using a pointing device, are you holding it
loosely, with a relaxed hand?
❒ Do you let go of your pointing device when you are not
using it?
❒ Are you using a light touch when you click the buttons
on your pointing device (mouse, trackball, touchpad, or
pointing stick)?
❒ Are you cleaning your mouse or trackball frequently?
Monitor
❒ Is your monitor positioned in front of you and at a
comfortable viewing distance, about arm’s length? Or
if you look at a paper document more than your
monitor, is your document holder in front of you with
your monitor to one side?
❒ Have you eliminated glare and bright reflections on
your monitor, without compromising your posture?
❒ Is your monitor’s entire viewing area located just below
your eye height?
❒ Is your monitor tilted so your face and the monitor are
parallel?
❒ Have you adjusted the brightness and contrast
controls to improve the quality of text and graphics?
❒ Is your document holder positioned near the monitor,
at the same distance, height, and angle as the
monitor?
ORGANIZING YOUR ADJUSTMENTS
The order in which you follow the advice in Chapters 1
through 4 depends on the adjustability of your work
surface.
❒ If your work surface height adjusts, then systematically
adjust yourself and your computer “from the ground
up.”
❒ If you have a fixed desk or table, systematically adjust
yourself and your computer “from the top down.”
From the Ground Up
1. Seat height: you should be able to plant your feet
firmly on the floor.
2. Chair back angles and lower back support: your back
should be well supported.
3. Keyboard height: home row should be near your elbow
height.
4. Keyboard slope: wrists should be in a comfortable,
neutral position.
5. Pointing device: should be placed to the immediate left
or right of your keyboard.
6. Optional forearm support: shoulders should be relaxed
and forearms evenly supported.
7. Monitor distance, height, and angle: should allow your
head to be balanced comfortably over your shoulders.
8. Document holder, phone, and reference materials:
frequently used items should be within easy reach.
From the Top Down
1. Seat height: elbow height should be near your
keyboard’s home row.
2. Footrest, if you need one.
3. Follow steps 2 through 8, above.
through 4 depends on the adjustability of your work
surface.
❒ If your work surface height adjusts, then systematically
adjust yourself and your computer “from the ground
up.”
❒ If you have a fixed desk or table, systematically adjust
yourself and your computer “from the top down.”
From the Ground Up
1. Seat height: you should be able to plant your feet
firmly on the floor.
2. Chair back angles and lower back support: your back
should be well supported.
3. Keyboard height: home row should be near your elbow
height.
4. Keyboard slope: wrists should be in a comfortable,
neutral position.
5. Pointing device: should be placed to the immediate left
or right of your keyboard.
6. Optional forearm support: shoulders should be relaxed
and forearms evenly supported.
7. Monitor distance, height, and angle: should allow your
head to be balanced comfortably over your shoulders.
8. Document holder, phone, and reference materials:
frequently used items should be within easy reach.
From the Top Down
1. Seat height: elbow height should be near your
keyboard’s home row.
2. Footrest, if you need one.
3. Follow steps 2 through 8, above.
Monitoring Your Health Habits एंड Exercise
The comfort and safety of working at your computer can
be affected by your general state of health. Studies have
shown that a variety of health conditions may increase the
risk of discomfort, muscle and joint disorders, or injuries.
These preexisting conditions include:
❒ Hereditary factors
❒ Arthritis and other connective tissue disorders
❒ Diabetes and other endocrine disorders
❒ Thyroid conditions
❒ Vascular disorders
❒ Generally poor physical condition and dietary habits
❒ Prior injuries, traumas, and musculoskeletal disorders
❒ Excessive weight
❒ Stress
❒ Smoking
❒ Pregnancy, menopause, and other conditions affecting
hormone levels and water retention
❒ Advancing age
Monitoring Personal Tolerance Levels and Limits
Different users of computers have different levels of
tolerance for intensive work over a long period. Monitor
your personal tolerance levels and avoid regularly
exceeding them.
If any of the listed health conditions apply to you, it is
particularly important to know and monitor your personal
limits.
Cultivating Health and Fitness
Additionally, your overall health and tolerance for the
rigors of work typically can be improved by avoiding
adverse health conditions and by exercising regularly to
improve and maintain your physical fitness.
proofread rather than proofing from your monitor.
Reduce Sources of Stress
Take an inventory of things at work that are stressful to
you. If you perceive that your physical or psychological
health is being affected, take time to evaluate what
changes you can make to reduce or eliminate the sources
of stress.
Breathe deeply
Breathe fresh air deeply and regularly. The intense mental
concentration that may accompany computer use may
tend to cause breath-holding or shallow breathing.
be affected by your general state of health. Studies have
shown that a variety of health conditions may increase the
risk of discomfort, muscle and joint disorders, or injuries.
These preexisting conditions include:
❒ Hereditary factors
❒ Arthritis and other connective tissue disorders
❒ Diabetes and other endocrine disorders
❒ Thyroid conditions
❒ Vascular disorders
❒ Generally poor physical condition and dietary habits
❒ Prior injuries, traumas, and musculoskeletal disorders
❒ Excessive weight
❒ Stress
❒ Smoking
❒ Pregnancy, menopause, and other conditions affecting
hormone levels and water retention
❒ Advancing age
Monitoring Personal Tolerance Levels and Limits
Different users of computers have different levels of
tolerance for intensive work over a long period. Monitor
your personal tolerance levels and avoid regularly
exceeding them.
If any of the listed health conditions apply to you, it is
particularly important to know and monitor your personal
limits.
Cultivating Health and Fitness
Additionally, your overall health and tolerance for the
rigors of work typically can be improved by avoiding
adverse health conditions and by exercising regularly to
improve and maintain your physical fitness.
proofread rather than proofing from your monitor.
Reduce Sources of Stress
Take an inventory of things at work that are stressful to
you. If you perceive that your physical or psychological
health is being affected, take time to evaluate what
changes you can make to reduce or eliminate the sources
of stress.
Breathe deeply
Breathe fresh air deeply and regularly. The intense mental
concentration that may accompany computer use may
tend to cause breath-holding or shallow breathing.
Taking Breaks and Varying Your Tasks
As noted earlier in this Guide, your furniture placement,
office equipment, and lighting are only a few of the factors
that determine comfort. Your work habits are also very
important. Remember the following advice:
Take Breaks
When you work at your computer for long periods, take
short breaks at least once per hour and preferably more
often. You may find that frequent, short breaks will benefit
you more than fewer, longer breaks.
If you find that you forget to take breaks, use a timer or
specialized software. Several software tools are available
that remind you to take breaks at intervals you specify.
During your breaks, stand up and stretch, especially any
muscles and joints you may have held in an extended
static posture while using the computer.
Vary Your Tasks
Examine your work habits and the types of tasks you
perform. Break up the routine and try to vary your tasks
during the day. By doing so, you may avoid sitting in one
position or performing the same activities continuously for
several hours using your hands, arms, shoulders, neck, or
back. For example, for variety, print out your work to
office equipment, and lighting are only a few of the factors
that determine comfort. Your work habits are also very
important. Remember the following advice:
Take Breaks
When you work at your computer for long periods, take
short breaks at least once per hour and preferably more
often. You may find that frequent, short breaks will benefit
you more than fewer, longer breaks.
If you find that you forget to take breaks, use a timer or
specialized software. Several software tools are available
that remind you to take breaks at intervals you specify.
During your breaks, stand up and stretch, especially any
muscles and joints you may have held in an extended
static posture while using the computer.
Vary Your Tasks
Examine your work habits and the types of tasks you
perform. Break up the routine and try to vary your tasks
during the day. By doing so, you may avoid sitting in one
position or performing the same activities continuously for
several hours using your hands, arms, shoulders, neck, or
back. For example, for variety, print out your work to
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