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Foreword

Ergonomics

Touch Typing


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Foreword

 

 - Test your typing skills with this free software.
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Ergonomics

 Ergo.JPG

 

The creation of a working area which is as comfortable as possible is of great importance, both in the office and at home. The selection of ergonomic equipment is very important and can make a substantial difference to user's comfort. However, that is not the only measure which can be taken to create an ergonomic working area. Factors such as seat height, sitting position and the positioning of office equipment on the desk can also significantly influence your level of comfort.

 

- Choose a good office chair. Choose a chair that supports your lower back. When you are sitting the part of the spine in the lower back should bend naturally. A cushion or a back support could support this. Adjust your chair and desk to an optimal height. If necessary, use a foot support.

 

- Tidy up under your desk. Remove any obstacles under your desk which may hinder your ability to fully stretch your legs.

 

- Take your posture into consideration. With the following guidelines you can establish your optimal position when working on the PC:

* Place mouse and keyboard at the same height as your elbows. Your upper arms should hang downwards in as relaxed a manner as possible.

* The keyboard should be situated directly in front of you, with the mouse as close as possible next to it.

* Keep your wrists straight. Relaxed positioning of arms, hands and fingers.

* Try to exert as little pressure as possible on the keys and on the mouse.

 

- Define your optimal range of activity. Place frequently required equipment, like telephone, calendar or files, within reach, and remove obstacles, such as coffee cups. Your optimal range of activity is between 50 and 70cm from your body, depending on your size.

 

- Consider the position of your monitor. Place the monitor directly in front of you at a distance of approximately an arm’s length, with the upper border of the screen at approximately eye level. Consider using a document holder to hold papers at eye level. Place the monitor away from sources of bright light and control the amount of light from windows. Clean the screen regularly. Those who wear glasses should clean them regularly, too.

 

- Take breaks. Plan your work so that particular tasks don’t take up an excessive amount of time. Don’t forget to take regular recovery breaks.

 

In short, these are the key elements of a positive working environment 

 

Chair

* height: adjustable between 42cm and 53cm

* depth: 38-44cm. Width: 40-48cm (at least 2/3 of your legs should be on the seat) 

* back rest about 48 to 55cm above the seat

* back rest should be adjustable in terms of height and angle

* while sitting, the spine should be well cushioned

* should be steady and secure (also when reclined). The chair should also have 5 castors

* synchronous mechanics should be individually adjustable

* seat should have a rounded front edge and be well upholstered

* foot support for small people and for desks which aren’t height adjustable

* upholstery with a non-slip material

 

Desk

* sufficient height (72cm), ideally height adjustable between 68 and 76cm (guideline for people of a height between 157 and 187cm)

* minimum surface area of 160cm x 80cm

* vibrating devices like printers should be on an extra table

* sufficient space for your legs

* non-reflective surface

 

Screen

* distance from screen depends on the size – 15” approx. 50cm, 17” approx. 60cm, 21” approx. 80cm

* upper border at eye level

* the screen tilted slightly backwards

* positioned directly into your field of vision

* positioned parallel to windows and between 2 strip lights

* positive presentation of text (dark text on bright background)

* legible characters on the monitor

 

Room

* the room should be bright and spacious.

* the ideal room temperature is approx. 22 degrees Celsius, with a humidity level of approx. 50%.

* use equipment that is as quiet as possible

 

Lighting

* use as much natural light as possible

* lamps shone in your line of vision

* even lighting of the working space

* lights mustn’t flicker

* dazzling (direct and reflex) should be reduced


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Touch Typing

 

Basics of touch typing

 

Whenever you type place your fingers in the following position (home row keys):

Your fingers should always rest gently on their assigned home row keys. This is the position, in which touch typing is done, and from this position you reach all other keys. Move only the finger needed to strike a key. After striking a key go back to the assigned home row key.

Home row keys:

 

L_L1.jpg Little finger (left) R_L1.jpg Little finger (right)

L_L2.jpg Ring finger (left) R_L2.jpg Ring finger (right)

L_L3.jpg Middle finger (left) R_L3.jpg Middle finger (right)

L_L4.jpg Index finger (left) R_L4.jpg Index finger (right)

 

Shift key

 

Shift.jpg Shift key

 

Shift key is used for switching from lower case to upper case and vice versa. 
Use always free hand (not used for typing current character) for pressing shift key.
Lower case characters are small letters and characters shown on the lower left side of a key.
Upper case characters are capital letters and characters shown on the upper left side of a key.

 

Example:

 

To type 'L' 

1. First press the shift key on the left side and keep it pressed.
2. Then press 'L' key

3. After that lift your finger from 'L' key.
4. After that lift your finger from shift key.


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TypingQueen

 

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