PHYSICAL WORK CAPACITY & FACTORS AFFECTING WORK CAPACITY

PRESENTED BY,

JESHMA JOSE

S1 M.TECH ,IEM

VJCET

mail me @ geothomasseril@gmail.com 04/14/23 1

CONTENTS

• Definition

• Key elements

• Removal of waste products

• Oxygen uptake and physical activity

• Factors affecting physical work capacity

• Changes related to aging

• Principles Of Energy Management

• Exercise & Types

• Body Mechanics

• Nutrition

• Expectation

• Reference

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PPHYSICAL HYSICAL WWORK ORK CCAPACITYAPACITY

• Ability to perform maximal physical work

• As it is a function of the intensity and duration of work, each individual has many different capacities such as

1) Anaerobic

2)Aerobic

3) Endurance Capacity

each with its own limiting factors04/14/23 3

Cont…

• It depend primarily on:-

• the energy available to the worker in the form of food

& oxygen,

• the sum of the energy provided by oxygen-dependent & oxygen independent processes.

• Rate of energy consumption = Basal energy consumption + metabolic cost of the work in terms of energy consumption.

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3 Key Elements

• Ergonomic application: - match the physical demands of a work task to the physical capabilities of the worker to prevent excessive fatigue.

• Anaerobic Capacity:- very short duration, dependent on muscular strength and training

• Aerobic Capacity:- long duration, dependent upon oxygen uptake and distribution, task is performed.

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Cont….• ‘ max’- Oxygen uptake is measured.

• Ability to do high work = High Oxygen uptake

• Work capacity depends on the ability to take up oxygen

• deliver it to the cells for use in the oxidation of foodstuffs

• General belief-individuals -8hrs shift at a rate of 30–50% of

their maximum capacity, depending on the frequency and

length of rest periods.

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Cont…

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Removal of waste products

• Successful performance depends on the ability to remove lactate from the body tissues as well as aerobic capacity.

• Successful performance of endurance tasks also depends on the ability to dissipate heat and the ability to utilize fat as a source of fuel.

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Oxygen uptake and physical activity1.Rest. Basal metabolism requires approximately 0.25 litres of

oxygen per minute.

2.Sedentary work. Ex:-Office work, requires an oxygen uptake(0.3–0.4 litres/min).

3.Housework. Housework includes several moderate to heavy tasks (requiring about 1 litre/min of oxygen).

4. Light industry. 0.4 to 1 litre/min.

5. Manual labour. 1 to 4 litres/min. The workload can depend greatly on the tools and methods.

6. Sports. 5 litres/min04/14/23 9

Factors Affecting Physical Work Capacity

Personal• Age

• Body weight

• Gender

• Alcohol consumption

• Tobacco smoking

• Lifestyle

• Training/sports

• Nutritional status

• Motivation

Environmental• Atmospheric pollution

• Indoor air quality

• Ventilation

• Noise

• Extreme heat or cold

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CHANGES RELATED TO “AGING”

1. Vision

2. Hearing

3. Motor Function

4. Cardio-Respiratory

5. Fitness and wellness programs

6. Exercise

7. Body Mechanics

8. Nutrition

9. Expectation04/14/23 11

1. VISION AND HEARING

• Aging reduces the light entering the eye by clouding the optics and by shrinking the pupil.

• A 60 year old perceives only 1/3 as much light as a younger person, and has about half the contrast sensitivity.

• people exhibit hearing loss of high frequency sounds gradually until age 60.

• hearing is impaired by background noise

• speech understanding is diminished

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3. MOTOR FUNCTION

• strength diminishes with age

• depending on the muscle group, there is a decline in muscle strength of 10-25% at age 65 in both sexes.

• muscle bulk is decreased with increasing age, although it is not clear if this is caused by aging per sec.

• muscular endurance is decreased

• decreased flexibility

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4. CARDIO-RESPIRATORY

• 50% decline in ventricular filling between the ages of 20.

• 80% the heart holds less blood decrease in maximum achievable heart rate.

• declines in aerobic capacity begin at age 40, but do not normally result in impaired work performance

– 7-10% decline per decade beginning at age 20-25

– 60-70% reduction by age 65

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5. FITNESS AND WELLNESS PROGRAMS

• Organizational policy

•Designed to support healthy behavior in the workplace

BENEFITS

• decreased blood pressure

• increased insulin responsiveness

• decreased risk of cancers (breast and colon)

• decreased risk of injury

• weight management

FITNESS AND WELLNESS PROGRAMS

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Cont…

• increased strength

• increased flexibility

• increased balance

• increased sense of well being

• increased productivity

• increased problem solving ability

• improved self image

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Principles Of Energy Management• Full engagement requires drawing on four separate but related

dimensions of energy

• Because energy capacity diminishes both with over-use and under-use

• we must balance energy expenditure with intermittent energy renewal

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Cont…

• Energy Management Strategies

– go to bed early and wake up early

– go to sleep and wake up consistently at the same

time

– eat breakfast every day; it is the most important meal

– eat a balanced and healthy diet

– drink 48-64 ounces of water daily

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Cont….

– take breaks every 90 min during work

– get some physical activity daily

– do at least 3 cardiovascular interval workouts and 2

strength training workouts a week

– minimize simple sugars

– choose low glycemic index ,carbohydrates when ever

possible

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6. EXERCISE

• Exercise is any movement that challenges the body

• Challenge the body in order to achieve growth and make progress

• Oscillation between periods of full engagement (exercise) and full disengagement (recovery or rest) is the key to achieving the quest for peak performance

• exercise in the early morning when possible

– decreases schedule conflicts

– allow time to shower after

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8. BODY MECHANICS

Basic Ergonomic Principles:

increased force + increased repetition

+ poor posture + no rest

=increased potential for problems

Cont…

• Be Aware of And Avoid

– Elbow winging out from the trunk

• can potentially aggravate nerves and tendons in the

arms and should be avoided

– Repetitive bent wrist postures

• bent wrist postures at moderate frequencies can lead to

possible problems (ie-*wash rag)

– Awkward shoulder positions

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Cont….

• Be Aware of And Avoid

– Extended reaching

• keep objects within a comfortable reach.

• extended reaching will result in more force being

required to lift the object.

• this also often causes one to bend the back in order to

reach the object.

• keep objects within the power zone whenever possible.

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NUTRITION

•Maintain a healthy body weight

•Nutritional science investigates the metabolic and physiological responses of the body to diet.

Cont…..• avoid eating when you are distracted

• add olive oil or canola oil to your diet

as cooking oils, salad dressings, etc

• avoid eating high fat food Eg:- Red Meat

• eat 3 or more servings of multi-colored vegetables daily

• eat 5 servings daily of calcium rich foods

• avoid eating “junk food”

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Cont…..

• Meals– 3 a day, plus 2 snacks

• eat within one hour of arising

• should consist of 40% grains, 40% fruits and vegetables, and 20% proteins

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Cont…..

• snacks

– should consist of 100-150 calories

– should consist of low glycemic index foods(glycemic index

reflects the rate glucose becomes available through

metabolism)

• low glycemic foods last about 2 hours, moderate about

1 hour, and high about ½ hour.

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Cont…

Low Moderate High Almonds Apricots Bagels Apples Bananas Baked potatoes Beans Bean Soups Breads-some

Cashews Beets Cakes Cheese Berries – all Candy Chicken Breads – some Cereals – many

Cottage Cheese Canned Fruits Cookies Dried Apricots Cantaloupes Corn Chips

Eggs Cereal Bars Cupcakes Grapefruits Cereals – many Dates, dried

Green Vegetables Chocolate Doughnuts Hummus Corn French Fries

Jerky – meat/seafood Couscous Graham Crackers Kimchi Crackers – most Mached Potatoes

Milk Croissants Melba Toast Mozzarella Cheese Fruit Cocktail Pretsels

Nutella Granola Pumpkin

Glycemic Index

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Cont….

Low Moderate High Nutrition Bars - most Granola Bars Rice Cakes

Nutrition Shakes Grapes Saltine Crackers Oranges Honey Sodas Peaches Ice Cream Sports Drinks

Peanut Butter Juices Tapioca Pudding Peanuts Kiwi Vanilla Wafers Pears Mangos Waffles

Pecans Muffins Watermelon Pistachios Oatmeal

Plums Pasta Prunes Pastries

Pumpkin Seeds Pineapple Soy Milk Popcorn

Sunflower Seeds Potato Chips Tomato Soup Raisins

Tomatoes Rice Tuna Sugar

Turkey Sweet Potatoes Walnuts Yogurt

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EXPECTATIONS

Expectations Cont….

• reduced sleep requirements

• improved focus and concentration

• improved immune function

– fewer colds

• improved psychological hardness

– less emotional reactivity

– faster problem solving

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Cont…

• decreased risk of chronic illnesses

– Diabetes

– Hypertension

– Heart disease

– Vascular disease

– Stroke

• independent of obesity

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Cont…

• decreased cancer risk-especially colon and breast cancer

• longer life-up to 50% longer

• increased muscular strength

• decreased risk of injury

– sprain/strain

– fall risk

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Cont…

• improved work productivity

• greater happiness

• improved appearance

– more muscle

– less fat

• weight management

– reduced obese body mass

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Conclusion

It’s not just about decreasing the frequency

and impact of preventable illness and injury

It’s not just about maintaining current

productivity and performance

It’s about improved performance, productivity,

satisfaction, and happiness!

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Reference• Robertson A, Tracy, C S. Health and productivity of older workers.

Scand J Work Environ Health 1998;24:85-97.

• R.S. Bridger , “Introduction to Ergonomics” 200-210

• Green, M. Environmental Design for the Older Worker. Occupational

Health and Safety. Stevenspublishing.com.

• Healy, M. Management Strategies for an Aging Work Force. AAOHN

Journal 2001;49:523-529.

• Rix , S. “Health and Safety Issues in an Aging Workforce”. AARP

Public Policy Institute 2001:1-16.

• http://en.wikipedia.org/wiki/Workplace_wellness

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THANK YOU…

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