Manual: Stress Management, Fatigue and Sleep Flashcards Preview

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Flashcards in Manual: Stress Management, Fatigue and Sleep Deck (46)
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1
Q

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

A

stressor

2
Q

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

A

can

3
Q

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

A

short, long

4
Q

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

A

is, can

5
Q

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

A

can

6
Q

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

A

increases

7
Q

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

A

reduces

8
Q

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

A

happy

9
Q

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

A

stress, may

10
Q

(All/not all) pressures are real.

A

not all

11
Q

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

A

different

12
Q

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

A

less

13
Q

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

A

adrenalin, action

14
Q

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

A

poor

15
Q

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

A

poor

16
Q

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

A

good

17
Q

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

A

refer to text

18
Q

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

A

more

19
Q

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

A

hyperthermia, drink

20
Q

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

A

hypothermia

21
Q

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

A

anxiety

22
Q

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

A

physically, psychologically

23
Q

Very deep tiredness is called ………. .

A

fatigue

24
Q

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

A

sleep

25
Q

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

A

eight, sixteen

26
Q

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

A

two hours

27
Q

A serious inability to sleep is called.

A

insomnia

28
Q

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

A

varies

29
Q

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

A

early

30
Q

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

A

rapid eye movement

31
Q

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

A

REM

32
Q

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

A

non-REM

33
Q

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

A

will not

34
Q

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

A

circadian, body temperature

35
Q

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

A

25

36
Q

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………. .

A

zeitgebers

37
Q

‘Zeit’ means…….. and ‘geber’ means…….

A

time, giver

38
Q

The most powerful zeitgeber is the ….. .

A

sun

39
Q

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

A

body temperature

40
Q

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)

A

4 - 6

41
Q

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

A

jet lag

42
Q

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

A

with, longer than

43
Q

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

A

longer, then

44
Q

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

A

against, shorter than

45
Q

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

A

westwards

46
Q

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

A

america to europe