Manual: Stress Management, Fatigue and Sleep

Question 1

Excess demands, mental and/or physical, can lead to stress; the cause of stress being called a …… .

Answer 1

stressor

Question 2

Stress (can/will not) diminish one’s performance and affect the health.

Answer 2

can

Question 3

When describing stress, ‘acute’ means (long-/short-) term, and ‘chronic’ means (long-/short-) term.

Answer 3

short, long

Question 4

Stress (is/is not) accumulative in the sense that a number of small stressors (can/will not) result in a larger total stress level.

Answer 4

is, can

Question 5

The presence of one form of stress (can/will not) diminish your resistance to other forms of stress.

Answer 5

can

Question 6

Being fit, healthy, relaxed and well-rested (increase/does not effect/reduces) your ability to resist stress.

Answer 6

increases

Question 7

Being well prepared for a flight (increases/does not affect/reduces) stress during the flight.

Answer 7

reduces

Question 8

Your ability t resist stress will be greater if your personal and family life is (happy/disturbed).

Answer 8

happy

Question 9

Too many demands may cause an overload, resulting in ………. , and performance (may/will not) drop.

Answer 9

stress, may

Question 10

(All/not all) pressures are real.

Answer 10

not all

Question 11

Tolerance to pressure is (the same/different) for different people.

Answer 11

different

Question 12

Tolerance to additional pressure is (greater/the same/less) when stress is already present.

Answer 12

less

Question 13

A sudden fright causes the release of a……. in the body, which prepares a person for ……. , i.e. to fight or flee.

Answer 13

adrenalin, action

Question 14

Under-arousal, which can occur if a person is fatigued or not motivated can lead to (poor/good) performance.

Answer 14

poor

Question 15

Over-arousal to the point of panic can lead to (poor/good) performance.

Answer 15

poor

Question 16

An intermediate level of arousal, optimum arousal, can lead to (poor/good) performance.

Answer 16

good

Question 17

Sketch a graph of ‘output of quality work (i.e. performance)’ versus ‘arousal’.

Answer 17

refer to text

Question 18

A hot, noisy, vibrating cockpit is likely to be (more/less) stressful than a cool, quiet and non-vibrating cockpit.

Answer 18

more

Question 19

Stress caused by heat is called h…….. ; to minimize heat stress you should (drink/avoid) fluids.

Answer 19

hyperthermia, drink

Question 20

Stress caused by low temperatures is called h…….. .

Answer 20

hypothermia

Question 21

Extreme worry that results when a person is overloaded is called.

Answer 21

anxiety

Question 22

The first step is being prepared to minimize stress and manage whatever demands occur is to be well-prepared both ph………… and ps……….. .

Answer 22

physically, psychologically

Question 23

Very deep tiredness is called ………. .

Answer 23

fatigue

Question 24

The best immediate cure for fatigue is …….. .

Answer 24

sleep

Question 25

A typical person each day requires ....... hours of sleep to prepare for ..... hours of activity.

Answer 25

eight, sixteen

Question 26

In very approximate terms, one hour of sleep gives you credit for ..... hour(s) of activity.

Answer 26

two hours

Question 27

A serious inability to sleep is called.

Answer 27

insomnia

Question 28

The depth of our sleep (varies/remains the same) throughout the night?

Answer 28

varies

Question 29

Very deep sleep normally occurs (early/late) during an eight-hour sleep period.

Answer 29

early

Question 30

The two basic types of sleep are non-REM and REM sleep. This is where REM stands for ............... .

Answer 30

rapid eye movement

Question 31

A person normally wakes up naturally during (REM/ non-REM) sleep.

Answer 31

REM

Question 32

The body is revitalized during (REM/non-REM) sleep.

Answer 32

non-REM

Question 33

Excessive long sleeping hours (will/will not) increase your sleep credits and allow longer hours of wakefulness.

Answer 33

will not

Question 34

The daily body rhythms are called ......... rhythms, and the most important one is that of internal b...... t........... .

Answer 34

circadian, body temperature

Question 35

The natural period of the body's circadian rhythm is more likely to be (23/24/25) hours.

Answer 35

25

Question 36

A natural 25-hour period for body rhythms is pushed back into a 24-hour period by a succession of time-of-day reminders known as z.......... .

Answer 36

zeitgebers

Question 37

'Zeit' means........ and 'geber' means.......

Answer 37

time, giver

Question 38

The most powerful zeitgeber is the ..... .

Answer 38

sun

Question 39

Alertness and performance capability vary with internal ..... ......... .

Answer 39

body temperature

Question 40

The low point in internal body temperature, and in alertness and performance capability, is typically between (9 a.m. and 12 noon/4 a.m. and 6 a.m./midnight and 2 a.m)

Answer 40

4 - 6

Question 41

The problem caused by moving into a new time zone is called ..... ..... .

Answer 41

jet lag

Question 42

If you are flying westward, you are flying (with/against) the sun, and your day will be (longer than/shorter than/exactly) 24 hours.

Answer 42

with, longer than

Question 43

The natural body clock, if not pulled into line by the sun and other zeitgebers, is typically (longer than/shorter than/exactly) 24 hours.

Answer 43

longer, then

Question 44

If you are flying eastward, you are flying (with/against) the sun, and your day will be (longer than/shorter than/exactly) 24 hours.

Answer 44

against, shorter than

Question 45

Travelling (eastward/westward) is more in harmony with your natural body clock and will cause less jet lag.

Answer 45

westwards

Question 46

Jet lag is likely to be greater when you fly from (Europe to America/America to Europe) Why?

Answer 46

america to europe