{"id":586121,"date":"2022-08-17T19:44:00","date_gmt":"2022-08-17T16:44:00","guid":{"rendered":"https:\/\/allforwomen.com.de\/?p=586121"},"modified":"2024-07-24T21:18:44","modified_gmt":"2024-07-24T18:18:44","slug":"physical-and-mental-work-fatigue-and-recovery-during-physical-and-mental-work","status":"publish","type":"post","link":"https:\/\/allforwomen.com.de\/en\/physical-and-mental-work-fatigue-and-recovery-during-physical-and-mental-work\/","title":{"rendered":"Physical and mental work: fatigue and recovery during physical and mental work"},"content":{"rendered":"

There are two types of work – physical and mental; and the argument about which one is lighter is completely irrelevant. Fatigue during mental work can be no less, and sometimes even more, than during physical work. And, of course, both of these activities are important and useful.<\/p>\n

What affects the level of human performance<\/h2>\n

Work<\/strong> is the implementation by a cell, organ, organ system or organism of their inherent functions. A reasonable person performs, as a rule, socially useful work. Scientific and technological progress has changed the nature of human work. Hard physical labor was replaced by mental labor. Both physical and mental work are aimed at performing certain tasks; different processes are involved in the implementation of each type of activity. “Most modern workers perform tasks that require pattern recognition, rapid acquisition and processing of information, and the ability to develop plans and make decisions," writes the famous labor physiologist G. Ulmer (1997). And this leaves a serious imprint on human health.<\/p>\n

Efficiency<\/strong> is the ability of a person to perform the maximum possible amount of work for a certain (specified) time and with a certain efficiency. Efficiency, like work, is divided into mental and physical. Based on the above definition, a person's mental performance is the ability to perform a certain amount of work that requires significant activation of the neuropsychic sphere. The physical performance of a person is the ability to perform the maximum possible amount of physical work due to the activation of the musculoskeletal system. Naturally, physical performance also depends on the state of the nervous system that innervates the musculoskeletal system.<\/p>\n

What affects performance and how to improve the efficiency of the work performed? The main factor that affects the performance of a person is, first of all, the state of his health. Also, the mental and physical performance of a person depends on the level of fitness, experience, physical and mental condition. An important indicator of the level of a person's ability to work is his inclination for this work (i.e., talent), motivation for work and emotions associated with work, the state of the environment, and the organization of work. In the working capacity of a person, an important role is played by the optimal organization of the workplace, which allows you to maintain the necessary position of the body and its segments to perform work.<\/p>\n

Below you will find out what types of work there are, and what mechanisms are involved in their implementation.<\/strong><\/p>\n

Types of work: physical and mental performance of a person<\/h2>\n

\"PhysicalMental work is associated with thinking and with articulate speech, since a person does not deal with specific objects, phenomena or living organisms, but with the symbols or concepts that define them. Mental work includes receiving and processing information, comparing it with information stored in memory, transforming information, identifying problems and ways to solve them, and forming a goal.<\/p>\n

Mental performance is associated with mental and emotional components. The thinking component is associated with the intellectual abilities of a person; it requires reflection and concentration. The emotional component includes a person's self-assessment as a subject of mental labor, an assessment of the significance of the goal and means. The emotional component causes the emergence of numerous positive and negative emotions, which is manifested by clear reactions of the autonomic nervous system and changes in a person's mood. Emotional stress and mental overload stimulate the sympathetic part of the autonomic nervous system, which is manifested by an increase in heart rate and respiration, cardiac output and respiration, increased sweating ("fight and flight reaction").<\/p>\n

Physical work is associated with the activity of the musculoskeletal system, the main role in this is played by skeletal muscles. If, due to muscle contraction, the position of a body part changes, then the resistance force is overcome, i.e., overcoming work is performed. Work in which the force of the muscle is inferior to the action of gravity and the load being held is called yielding. In this case, the muscle functions, but it does not shorten, but, on the contrary, lengthens, for example, when it is impossible to lift or hold on weight a body that has a very large mass. Despite the effort of the muscles, you have to lower this body onto some surface. Holding work is performed if, due to muscle contraction, the body or load is held in a certain position without moving it in space, for example, a person holds a load without moving. In this case, the muscles contract isometrically, that is, without changing their length. The force of muscle contraction balances the mass of the body and the load. When the muscles, by contracting, move the body or its parts in space, they perform overcoming or yielding work, which is dynamic. Static is holding work, in which there is no movement of the whole body or part of it. During static work, the muscles contract isometrically, while the distance is not overcome, but the work is carried out.<\/p>\n

Energy costs of the body and the physiological need of a person for energy<\/h2>\n

Doing work requires energy. The total human need for energy is the sum of the basic and working exchange. The energy expenditure of the human body during basic metabolism is the amount of energy expended by the body in conditions of complete rest to maintain life. In men, the body's energy costs average 1 kcal per 1 kg of body weight in 1 hour (4.2 kJ). In women – 0.9 kcal (3.8 kJ). Work exchange is the amount of energy expended to perform some external work. The total daily physiological human need for energy during mental work is 2500-3200 kcal (10475-13410 kJ). With mechanized labor or light non-mechanized work – 3200-3500 kcal (13410-14665 kJ). With partially mechanized labor or non-mechanized labor of moderate severity – 3500-4500 kcal (14 665-18 855 kJ),<\/p>\n

Anatomical and physiological diameters characterize the size or function of a particular muscle. The anatomical diameter is the area of \u200b\u200bthe cross section of the muscle in a certain area perpendicular to the long axis. The physiological diameter is the sum of the cross-sectional areas of all the muscle fibers that make up the muscle. The first indicator characterizes the size of the muscle, the second – its strength. The absolute strength of a muscle is calculated by dividing the mass of the maximum load (kg) that the muscle can lift by the area of \u200b\u200bits physiological diameter (cm2). This indicator in humans for different muscles ranges from 6.24 to 16.8 kg\/cm2. So, for example, the absolute strength of the gastrocnemius muscle is 5.9 kg\/cm2, the triceps muscle of the shoulder is 16.8 kg\/cm2, the biceps of the shoulder is 11.4 kg\/cm2. The tension developed during contraction by one muscle fiber ranges from 0.1-0,<\/p>\n

The scope of contraction (amplitude) depends on the length of the muscle fibers. In the fusiform and ribbon-shaped muscles, the fibers are longer, and the anatomical and physiological diameters are the same, so the strength of these muscles is not very large, and the amplitude of contraction is large. In pennate muscles, the physiological diameter is much larger than the anatomical one and, accordingly, their strength is greater. Due to the fact that the muscle fibers of these muscles are short, the amplitude of their contraction is small.<\/p>\n

Job Performance Indicator: Human Performance Ratio (COP) of a person at work<\/h2>\n

\"PhysicalOne of the indicators of the efficiency of a person's work is the coefficient of efficiency, which indicates how much of the energy expended is converted into energy that performs useful external work:<\/p>\n

The coefficient of performance (COP) of a person is equal to the energy expended on external work, divided by the energy produced and multiplied by 100%.<\/p>\n

In humans, the efficiency of an isolated muscle can reach 35%. The efficiency of the body as a whole and the efficiency of a person at work with various types of muscular activity is low. It varies from 3 to 25%. With frequent repetition of the same work, a working dynamic stereotype develops – a system of reflex reactions that are formed with the constant repetition of the same stimuli. Reflex reactions become automatic, so the work becomes more energy efficient and less tiring, does not require constant attention and concentration.<\/p>\n

Causes and factors of a temporary decrease in the mental and physical performance of the body<\/h2>\n

Exercise stress<\/a>causes a reaction of all organs and systems. With heavy loads, there is a decrease in performance, as a person gets tired. In an actively contracting muscle, blood flow increases by more than 20 times, and metabolism is activated. With moderate physical exertion, aerobic metabolism predominates in the muscle; during hard work, part of the energy is released anaerobically, that is, without the use of oxygen. As a result, lactic acid is formed and accumulated in the muscles. This is one of the factors that reduce performance: with the accumulation of significant amounts of lactic acid in muscle fibers, muscle fatigue develops. During physical work, the heart rate, stroke volume of the heart, blood pressure, oxygen consumption by the body increase. With light and moderate physical work with a constant load for 5-10 minutes, the heart rate increases, after which it reaches a constant level, or a stationary state, which does not lead to human fatigue for several hours. 3-5 minutes after the completion of such work, the heart rate returns to normal. During hard work, a steady state does not occur, physical performance decreases, fatigue develops, heart rate increases, and after the cessation of hard work, the recovery period for normal heart rate lasts several hours. 3-5 minutes after the completion of such work, the heart rate returns to normal. During hard work, a steady state does not occur, physical performance decreases, fatigue develops, heart rate increases, and after the cessation of hard work, the recovery period for normal heart rate lasts several hours. 3-5 minutes after the completion of such work, the heart rate returns to normal. During hard work, a steady state does not occur, physical performance decreases, fatigue develops, heart rate increases, and after the cessation of hard work, the recovery period for normal heart rate lasts several hours.<\/p>\n

Each person has his own individual limit of fatigue during physical and mental work, the difference for each individual is sometimes very significant. After this limit, the efficiency of the organism as a whole decreases, the person can no longer perform his work effectively. The tedious work limit is divided into two performance levels. Work that a person can perform for 8 hours without developing signs of muscle fatigue is considered easy, it is below the limit. Above it is the area of \u200b\u200bmaximum performance, the performance of such work is significantly limited in time. The decrease in mental and physical performance occurs as the duration of work increases. Training improves a person's performance.<\/p>\n

How to determine the limit of tedious dynamic work? One of the important indicators is the heart rate, which remains constant during work, not increasing due to fatigue. In untrained people aged 20 to 30 years, it does not exceed 130 beats per 1 minute, less than 5 minutes after the cessation of work, the pulse rate becomes less than 100 beats per 1 minute; at the age of 31 to 50 years, it exceeds 130-140 beats per 1 minute, the pulse rate becomes less than 100 beats per 1 minute only 10-15 minutes after the cessation of work. In trained people, a faster normalization of the pulse is observed.<\/p>\n

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The same applies to a decrease in a person's mental performance – only constant “brain training” will make it possible not to get tired too quickly.<\/p>\n<\/blockquote>\n

Fatigue and recovery during physical and mental work<\/h2>\n

\"PhysicalFatigue<\/strong> is a physiological state of a person that occurs as a result of intense or prolonged work. It is expressed in a temporary decrease in performance, which is provoked by muscle (physical) and neuropsychic fatigue. When hard work, they are combined. Fatigue is characterized by a decrease in muscle strength and endurance, impaired coordination of movements, an increase in energy consumption to perform the same work, impaired memory, information processing speed, concentration, etc. Fatigue is subjectively felt by a person in the form of fatigue, in which a person is not able to respond normally for incentives. In addition, fatigue is due to insufficient sleep. Fatigue makes a person want to stop working or reduce the load.<\/p>\n

The reason for the decrease in performance during hard physical work is the accumulation in the muscle fibers of some metabolic products (for example, lactic acid). Rest, especially active, leads to the restoration of muscle performance. This is due to the removal of lactic acid and the renewal of energy reserves in the muscle. Neuropsychic (central) fatigue is caused by prolonged intense mental work, monotonous monotonous work, noise, poor working conditions, emotional factors, diseases, improper or insufficient nutrition, hypovitaminosis.<\/p>\n

Frequent neuropsychic fatigue leads to the development of chronic fatigue. This condition is typical for many people in modern conditions. It leads to the development of cardiovascular diseases, heart attacks, strokes, neurosis, psychosis, depression, sexual disorders. If, despite fatigue, the work continues, exhaustion occurs. Recall that heavy physical and neuropsychic stress causes stress (or rather, distress).<\/p>\n

Distinguish between acute and chronic exhaustion.<\/strong> The first is a sharp decrease in performance during hard work, the second occurs due to prolonged hard or too often repeated hard work. Professional sports, sports competitions and strenuous training often lead to acute and chronic wasting. We emphasize that we are talking about professional sports, and not about physical education, which is useful and absolutely necessary at any age.<\/p>\n

How to relax and recover after mental and physical work<\/h2>\n

\"PhysicalRecovery<\/strong>– This is the process of gradual return of body functions to their original state after the cessation of work. As recovery progresses, fatigue decreases and performance increases. If a person performs work that lies above the limits of his fatigue, it is necessary to rest periodically. How to recover quickly after work in order to protect your body from the dangerous consequences of heavy stress? It should be emphasized that for effective rest, several short breaks are better than one or two long ones. Even in a state of complete rest, the skeletal muscle retains its elasticity and a certain degree of tension. This is called muscle tone. Before recovering from physical work, remember that muscle tone does not cause fatigue. Tone is the normal state of partial contraction of a relaxed muscle,<\/p>\n

Relaxation<\/strong>– this is a state of rest or a special, specially organized type of activity that relieves fatigue and contributes to the restoration of working capacity. THEM. Sechenov in the second half of the 19th century. found that the work of some muscle groups of the limbs helps to eliminate the fatigue of other muscle groups caused by their work. This provision formed the basis for the definition of two types of recreation: active and passive. How to take a break from mental work and hard physical labor? Active recreation is recreation during which a person performs a different type of work than the usual work performed. Recovery during physical and mental work through active rest is faster and more efficient than during passive rest, when the body is in relative rest. So, intense mental activity should be regularly interrupted by physical activity. And vice versa: intense physical – mental.<\/p>\n

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We strongly advise knowledge workers after 1-1.5 hours not to “rest” with a cigarette in their mouths, but to climb 10-15 floors up the stairs, do 15-20 squats, the same number of jumps, perform 10-20 exercises with dumbbells.<\/p>\n<\/blockquote>\n

It is expedient for manual labor workers to take a walk or, if possible, lie down for several minutes with raised legs in the fresh air.<\/p>\n

Now that you know about fatigue during physical and mental work and recovery after it, try to organize your work in such a way that the efficiency of your activity does not decrease throughout the working day.<\/p><\/p>\n","protected":false},"excerpt":{"rendered":"

What leads to a decrease in mental and physical performance, how to quickly recover after work<\/p>\n","protected":false},"author":1,"featured_media":502674,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_wp_rev_ctl_limit":""},"categories":[553],"tags":[],"class_list":["post-586121","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/posts\/586121","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/comments?post=586121"}],"version-history":[{"count":0,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/posts\/586121\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/media\/502674"}],"wp:attachment":[{"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/media?parent=586121"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/categories?post=586121"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/tags?post=586121"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}