compselfassess

Computer User Self-Assessment Checklist http://www.yorku.ca/dohs/documents/compselfassess.doc Revised January 5, 2006 If you are reading online, completing the form will be easier if you PRINT it. However, go/stay online to access more information at the [more] links. Name: Date: The purpose of this checklist is to help you learn about healthy and productive computer use and to help you assess the ergonomics of your workstation. For vision problems or eye strain, the most important sections to complete are Work Organization, Monitor and Paper Documents.  “Yes”/”Usually” answers are ideal, however “No”/”Seldom” answers are not necessarily unhealthy. Impact on health depends on the uninterrupted duration of the activity in question.  Although there are advantages to work station adjustability, lack of adjustability does not necessarily mean that a workstation does not fit you. Components may already be in the right position for you.  There is no perfect posture that you should maintain for prolonged periods. Changing positions throughout the day is critical.  Click the [more] links for more information and ideas for change. Making Changes When making any changes to your workstation or the way you work, please keep the following in mind.  To avoid creating new problems, think carefully about making changes, especially if you are not experiencing discomfort. The checklist contains general rules and there are exceptions to every rule.  Don‟t make too many changes at once. It can be difficult to tell what is helping and what is not.  If a change feels uncomfortable initially, don‟t give up right away. It may just take a while to get used to and in the long run it may be better for you. If you have any questions, please contact your department‟s ergonomics resource person, supervisor or Mike Papakyriakou at x33477 or mikepapa@yorku.ca. 1. I know how to adjust the items listed below (N/A=Not Adjustable) If the item is adjustable, circle H, L or B (H = item at highest setting; L = item at lowest setting; B = item between highest and lowest setting a) Seat height [more] Yes No N/A H b) Seat tilt/angle [more] Yes No N/A H c) Seat depth (distance from backrest to front of seat) [more] Yes No N/A H d) Backrest height [more] Yes No N/A H e) Backrest angle [more] Yes No N/A H f) Size of lumbar support [more] Yes No N/A H g) Armrest height [more] Yes No N/A H h) Keyboard platform height [more] Yes No N/A H i) Keyboard platform angle [more] Yes No N/A H j) Keyboard tilt [more] Yes No N/A H L L L L L L L L L L B B B B B B B B B B 2. List the computer programs you use. Circle those with which you experience the most difficulty or discomfort: 3. Chair Safety [more] a) My chair rolls easily on the floor. Computer User Self-Assessment Checklist Page 1 of 6 Yes No b) I weigh less than 250 pounds (or I know my chair can safely support over 250 lbs). c) All screws on my chair are in place and tight (none are loose or missing). d) My chair feels stable (when I lean from side to side or front to back, it doesn‟t wobble excessively or feel looser than a co-workers chair). In the table below: 1=usually 2=sometimes 3=seldom n/a=not applicable 4. Work Organization a) I know the symptoms of repetitive strain injuries Yes No n/a [more] b) I vary my activities and tasks frequently enough to 1 2 3 n/a avoid stiffness, fatigue and discomfort. [more] c) I am out of my chair for at least 5 minutes every 1 2 3 n/a hour. d) I look away from my monitor and am not typing or 1 2 3 n/a mousing for at least 10 seconds every 10 minutes. 1 2 3 n/a e) I take stretch breaks. [more] 1 2 3 n/a f) I get regular exercise. [more] 5. Chair 1 2 3 n/a I am comfortable sitting. [more] 5.1. Seat width Yes No n/a My seat is wider than my buttocks. 5.2. Seat Height and Tilt/Angle [more] a) The angle of my seat can be locked so it doesn‟t Yes No n/a move. b) I feel uniform pressure along the underside of my 1 2 3 n/a upper leg. (Pressure is not concentrated near my sit bones [seat too low] or near my knees [seat too high].) c) My thighs are parallel to the floor or sloping slightly 1 2 3 n/a downwards. 1 2 3 n/a d) I can easily rest my heels on the floor. 1 2 3 n/a  If not, I can easily rest my heels on a footrest. 5.3. Seat Depth [more] When my buttocks are against the backrest, I can fit a Yes No n/a fist, and not much more, between the front edge of the seat and the back of my knee. 5.4. Backrest Height/Lumbar Support [more] 1 2 3 n/a I feel support over the curve in my lower back. 5.5. Backrest Angle [more] a) The angle of my backrest can be locked so it doesn‟t Yes No n/a move. b) My backrest provides support while in my preferred working posture. There isn‟t a gap between my low 1 2 3 n/a back and the backrest, nor am I forced farther forward than I prefer to sit. 5.6. Armrest Height [more] a) While typing, I am able to swing my elbows away from my body easily without having to raise them over Yes No n/a my armrests. Yes Yes Yes No No No Comments Computer User Self-Assessment Checklist Page 2 of 6 In the table below: 1=usually 2=sometimes 3=seldom n/a=not applicable b) During non-typing activities (e.g. talking on the phone, reading, etc), I can rest my arms without having 1 2 3 n/a to lean too far to the side. c) I can move my chair without my armrests bumping 1 2 3 n/a into my desk. 5.7. Armrests, Distance between [more] Yes No n/a I can fit comfortably between my armrests when I sit. 6. Keyboard/Calculator/Mouse 1 2 3 n/a a) Keyboard use- Easy and comfortable [more] 1 2 3 n/a b) Calculator use- Easy and comfortable [more] 1 2 3 n/a c) Mouse clicking- Easy and comfortable [more] 1 2 3 n/a d) Mouse gripping- Easy and comfortable [more] 1 2 3 n/a e) Moving the mouse- Easy and comfortable [more] 6.1. Keyboard/Calculator/Mouse Positioning (height, angle, distance) a) When my fingers are on the keyboard 1 2 3 n/a  My upper arms are vertical. 1 2 3 n/a  My elbows are close to my sides.  My wrists are straight both up and down and side 1 2 3 n/a to side.  My forearms are parallel to the ground or sloping 1 2 3 n/a slightly downward. (Non-touch typists may have their keyboard higher.) [more] b) The slope of my keyboard platform is about the same 1 2 3 n/a as the slope of my forearms. [more] c) My body is centred on the „g‟ and „h‟ keys. (Except 1 2 3 n/a if you mouse more than you type. In which case, you may want to sit closer to your mouse.) d) If I use a notebook computer, I use an external 1 2 3 n/a keyboard and mouse. [more] e) When holding the mouse. 1 2 3 n/a  My upper arm is vertical. 1 2 3 n/a  My elbow is close to my side.  My wrist is straight both up and down and side to 1 2 3 n/a side.  My forearm is parallel to the ground or sloping 1 2 3 n/a slightly downward. [more] f) My mouse is beside and as close to my keyboard as 1 2 3 n/a possible. [more] Yes No n/a g) My mouse is on my keyboard platform. 6.2. Keyboard/Calculator/Mouse Use [mouse info] [keyboard/calculator info] 1 2 3 n/a a) I type without looking at the keyboard. [more] b) I am familiar with the productivity and comfort Yes No n/a enhancements for my mouse in the Control Panel (e.g. "Snap to"). [more]  The picture of the mouse in the Control Panel contains all the extra visible features of my mouse, Yes No n/a if any (e.g. wheel, extra buttons). Computer User Self-Assessment Checklist Comments Page 3 of 6 In the table below: 1=usually 2=sometimes 3=seldom n/a=not applicable c) I use keyboard alternatives to many mouse functions. 1 2 3 n/a [more] d) I use features in the software I use to automate repetitive tasks (macros, scripts, templates, autocorrect, 1 2 3 n/a etc) e) I use the following shortcuts on my mouse and keyboard: 1 2 3 n/a  Start key 1 2 3 n/a  Quick menu key 1 2 3 n/a  Right mouse button f) While typing, my hands float above the keyboard. 1 2 3 n/a (My wrists don‟t rest in front of the keyboard.) [more] g) If my hands don‟t float, my palms are supported to 1 2 3 n/a keep my wrists straight. h) There is no pressure on my wrists from watches or 1 2 3 n/a bracelets. i) When I am not actively typing or mousing, my hands 1 2 3 n/a rest on my lap. j) If I rest my hands in front of the keyboard/mouse, the Yes No n/a surface is free of hard edges. k) The amount of pressure required to press a key or 1 2 3 n/a click the mouse feels about the same as other keyboards/mice I‟ve used. l) I press keys and click as lightly as possible (I don‟t 1 2 3 n/a use excessive force). m) While typing, all of my fingers are curled. (My 1 2 3 n/a thumb and/or baby fingers are not outstretched.) [more] n) My mouse tracks well (The on screen pointer follows 1 2 3 n/a my hand movements precisely.) o) The mouse cord does not pull or interfere with my 1 2 3 n/a ability to move the mouse. p) All my fingers rest on the mouse (e.g. my middle 1 2 3 n/a finger doesn‟t hover above the mouse button). 1 2 3 n/a q) I grip my mouse as lightly as possible. r) While gripping the mouse, the spacing between all of 1 2 3 n/a my fingers is consistent. (None are spread far apart.) [more] 7. Monitor a) My neck is comfortable while I look at my monitor. 1 2 3 n/a [more] b) My eyes are comfortable and it is easy to see what is 1 2 3 n/a on my monitor. [more] c) I know how to adjust: 1 2 3 n/a  Character size in programs I use Yes No n/a  Mouse pointer size Yes No n/a  Screen colours Yes No n/a  Monitor brightness and contrast. [more] d) My monitor is centred on the „g‟ and „h‟ keys of my Yes No n/a keyboard. [more] Computer User Self-Assessment Checklist Comments Page 4 of 6 In the table below: 1=usually 2=sometimes 3=seldom n/a=not applicable e) My viewing distance is ideal. (The view of my screen worsens if I move away from a comfortable reach to my Yes No n/a keyboard.) [more] f) I can move my monitor farther away if I want to. Yes No n/a [more] g) I see the screen best while I sit upright (I don‟t have 1 2 3 n/a to lean forward to see the screen better). [more] h) The top row of the screen is at or below eye level. Yes No n/a [more] i) The majority of what I look at is between eye level and 30 degrees below eye level. (Possibly lower, if you Yes No n/a frequently look at the keyboard or documents flat on your desk.) [more] j) If I wear multifocal lenses, I am aware of special Yes No n/a considerations for monitor positioning. [more] k) If my monitor is on my CPU, I‟m sure that it is not Yes No n/a too high there. [more] l) I know how to adjust the tilt of my monitor and it‟s Yes No n/a tilted so the viewing distance to the top and bottom of the screen is similar. [more]. m) My monitor is free of reflections (e.g. windows, 1 2 3 n/a lights, etc). [more] 1 2 3 n/a n) My monitor is free of flicker. [more] 8. Paper Documents a) I am comfortable and find it easy to look at paper 1 2 3 n/a documents. b) Paper documents that I look at while working on the computer are: [more]  As close as possible to the monitor (beside or 1 2 3 n/a below).  Tilted so that the viewing distance to the top and 1 2 3 n/a bottom of the page is similar. c) Paper documents that I read are: [more] 1 2 3 n/a  Have good character size 1 2 3 n/a  Typed (not handwritten) 1 2 3 n/a  Not too faint 1 2 3 n/a  Free of glare 1 2 3 n/a  Well illuminated 1 2 3 n/a  Free of shadows 9. Telephone [more] a) I am comfortable and find it easy to use the 1 2 3 n/a telephone. b) I hold the telephone handset with one hand. (Not 1 2 3 n/a hands free by squeezing it between my ear and shoulder.) c) My phone is positioned as close as possible to the Yes No n/a hand with which I dial and pick up the handset, so I don‟t have to twist or reach. 10. Workstation Layout Computer User Self-Assessment Checklist Comments Page 5 of 6 In the table below: 1=usually 2=sometimes 3=seldom n/a=not applicable a) I am comfortable and find it easy to reach for items 1 2 3 n/a around my workstation. b) Items that I use frequently are positioned to 1 2 3 n/a minimize reaching, bending, and twisting. [more] c) I can move my legs freely without banging them on 1 2 3 n/a anything. d) Nothing stored under my desk prevents me from 1 2 3 n/a sitting as close as I need to be to my desk. 11. Other Office Tasks I am comfortable and find it easy to perform these other office tasks: 1 2 3 n/a  Writing [more] 1 2 3 n/a  Stamping 1 2 3 n/a  Stapling 1 2 3 n/a  Hole punching 1 2 3 n/a  Copying 1 2 3 n/a  Filing 1 2 3 n/a  Faxing 1 2 3 n/a  Lifting and carrying [more] 1 2 3 n/a  Interaction with students or customers Comments (please add additional pages if necessary): Comments Computer User Self-Assessment Checklist Page 6 of 6