Managing Human Performance in Aviation Flashcards
1
Q
Fatigue
A
- Physical/mental weariness that extends beyond normal tiredness
- Can affect both your work and personal life if you don’t recognize and manage it
2
Q
Causes of Fatigue
A
- Too little sleep
- Being awake for too long
- Your sleep/wake cycle being out of sync with the day/night cycle where you are
- Being overworked physically or mentally
3
Q
Transient Fatigue
A
Acute Fatigue brought on by extreme sleep restriction or extended hours awake within 1 or 2 days
4
Q
Cumulative Fatigue
A
Repeated mild sleep restriction or extended hours awake across a series of days
5
Q
Circadian Fatigue
A
- Reduced performance during nighttime hours
- Window of circadian low
6
Q
Sleep Debt
A
- Our bodies ‘owe’ sleep when fatigued
- Can be built up in a single day or over several days
- Recovery of that sleep debt is the amount of sleep we need beyond our normal sleep
7
Q
Stages of Sleep
A
Non-REM sleep
- Light and Deep Sleep
- Breathing and Heart rate slow and regular
REM (Rapid Eye Movement) Sleep
- Dreaming
- Muscle twitches, irregular breathing and heart rate
8
Q
Microsleep
A
- Sometimes become so tired they microsleep
- Involuntary state of sleep that can last 1-30 seconds
- Awareness is gone
- Very shallow sleep
9
Q
Sleep Inertia
A
- Temporary Disorientation and decline in performance and/or mood after awakening from sleep
10
Q
Samn Perelli Checklist
A
- How are you feeling right now
- 7 levels
- Fully alert
- Very lively
- Okay
- A little tired
- Moderately tired
- Extremely tired
- Completely exhausted
11
Q
Ways to Avoid Fatigue
A
- Prioritize sleep
- Take naps when available
- Avoid stimulant dependency
- Improve quality of sleep space
- Avoid stimulants close to sleep times
- Plan ahead as an organization and a team
12
Q
Caffeine
A
- Diuretic, can increase the risk of dehydration, particularly when relative humidity is low
- Regular intakes of caffeine over a long period lead to personality disorders, disorientation, muscle tension, increased risk of cardiac arrest
