Presentation: Work and rest schedule. Work and rest schedule Assignment for self-employed workers

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Diet

Diet should be maintained. It should be correct: in the morning - milk porridge and a sandwich with tea for lunch - first and second for dinner - juices.

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Balanced diet

The presence of products of high biological value is required: fermented milk products fish meat fruits vegetables

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Homework

After lessons you should rest for 30 minutes to 1 hour. Homework should be completed in order of difficulty

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Dream

Sleep should be at least 8 hours a day. You need to go to bed at approximately the same time.

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Biorhythms

Owls Larks Pigeons

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Test

1. If you were given a choice (regardless of school activities and all that jazz), what time would you go to bed? a) after one in the morning; b) up to ten; c) most likely somewhere around twelve. 2. What to eat in the morning is a matter of taste. What breakfast do you prefer in the first hour after waking up? a) something significant, and more; b) A glass of juice or tea; c) You can have a boiled egg or a sandwich. 3. If you try to remember all sorts of tensions and showdowns with friends, then at what time do they most often occur? a) of course, in the morning, when I’m still slow to think! b) in the late afternoon; c) I can’t remember exactly. 4. Think about what you could give up more easily, so as not to feel discomfort? a) from morning tea or coffee; b) from evening tea drinking; c) in general, I don’t care when to drink tea...

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5. If you know that you definitely need to get up early the next day, will you try to fall asleep earlier than usual? a) definitely - an hour and a half to two; b) in my opinion, this is not necessary... c) no. 6. Try to figure out whether it is difficult for you to wake up with an alarm clock? How do you feel when he rings early in the morning? a) I am sometimes ready to break it; b) in principle no; c) it just depends on what time I go to bed the night before. 7. Think about it, during the holidays (vacation) do you get up as early as usual when you get ready to go to school (work)? a) I sleep as much as I want; b) yes, it just so happens: I do it as if out of habit; c) difficult to say. 8. Try to determine a period of time equal to one minute without a clock (with someone’s help). How exactly did you manage to do this? a) it turned out to be less than a minute; b) it took more than a minute; c) hit (a) almost to the point.

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Calculate your points

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Test results.

0-18 points LARK 18-33 points OWL 34-48 points DOVE

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Owls

Night owl people are more active in the evenings, and during the day they move around like sleepy flies. back

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Larks

Those who get up early and manage to get a lot done in the morning are called “larks.” back

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Pigeons

Such people do not have clear instructions to only get up early or, conversely, to always wake up closer to lunch. back

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How to develop the habit of waking up early?

Clearly understand the reason why you want to get up early (in our case, not to be late for school) Set your alarm clock for a certain time. The alarm clock should turn off immediately, without the possibility of “wake up”. The alarm clock should be located far from the bed. You shouldn't be able to turn it off while lying in bed. Place the clothes you put on in the morning on the way to your alarm clock. This will help you cut off the path to retreat (go back to bed) and remind you of the seriousness of your intention. Eat a lot in the morning, little in the evening. In the evening, replace meat with fruits and vegetables. Sleep lying on your back on a low pillow (or without one at all). Ventilate the room before going to bed. Make sure the room is quiet and dark during sleep.

Work and rest regimes are the regulated duration and alternation of periods of work and rest during a shift, day, week, established depending on the characteristics of labor processes and ensuring the maintenance of high performance and health of workers. The following work and rest modes are distinguished: intra-shift, daily, weekly, annual.

The intra-shift mode is established taking into account the phase changes in performance during the day and the nature of the work. The task of establishing a rational regime of work and rest is to ensure rapid absorption of workers, maximize the period of stable high performance, and reduce the fatigue phase.

A quantitative indicator of the rationality of the intra-shift work and rest regime is the proportion of the period of high performance in the working period. The optimal value in the first half of the shift is 75%, in the second - 65%. A private indicator reflecting the level of performance is the frequency and severity of occupational injuries.

The annual work and rest regime determines the alternation of working periods with periods of long rest associated with regular annual vacations, which are necessary to maintain health, ensure high performance and longevity. Flexible working time regimes that combine periods of flexible and fixed time have great potential for improving work and rest regimes.

Work and rest are a necessary human condition for life. You can maintain efficiency and good health only with the right combination of mental and physical labor, as well as active rest and sleep. The work schedule is the basis for high performance. It is determined by the character and determination of the employee. The rhythm of work should be moderate and correctly selected. Otherwise…

Work should bring satisfaction, not a feeling of depression. The general mental state of the employee is also influenced by the general climate in the workplace and attitude in the team. The ideal job is an environment that combines a business approach, good relationships, creativity and initiative.

Sleep is one of the types of rest. Insufficient rest, like insomnia, leads to overwork and reduces the body's defenses. Sleep is the most complete type of rest, during which intensive restoration of the body takes place. Especially in brain cells. Insomnia

There is even the term occupational therapy, with which specialists treat many illnesses and mental disorders, including insomnia. As they say, without work, rest is not sweet. mental disorders The correct regime of work and rest allows you to maintain good health and high performance for a long time. In the work-rest regime, a special place is occupied by the alternation of rest and work. When choosing a work and rest regime, an important place is occupied by the general health of a person, his age, climatic conditions, diet and other factors.

The establishment of a socially necessary length of working time and its distribution across calendar periods in an enterprise is achieved by developing rules that provide for the order of alternation and the duration of work and rest periods. This order is usually called the work and rest regime. One of the main issues in establishing rational work and rest schedules is identifying the principles for their development. There are three such principles: meeting production needs; ensuring maximum human performance; combination of public and personal interests.

Intra-shift work and rest schedule - the order of alternating work and rest time during a work shift. The basis for the development of any intra-shift work and rest regime is the dynamics of performance. When developing an intra-shift work schedule, taking into account production conditions and the characteristics of each specific type of work, the total amount of time for rest, the distribution of this time throughout the shift (breaks in work and their duration), and the nature of rest are determined.

Rest can be active or passive. Passive rest (sitting, lying down) is necessary for heavy physical work associated with constant transitions or performed while standing, especially under unfavorable environmental conditions. Active rest is recommended for jobs that take place in favorable working conditions. The most effective form of active recreation is industrial gymnastics, that is, performing a special set of gymnastic exercises. Active rest speeds up the recovery of strength, since when changing activities, the energy expended by the working organ is restored faster.

In the 21st century, society's demands on teachers are much higher than in the previous century. But these requirements cannot be met unless favorable conditions are created for teaching and educational work at school. The personality of the teacher is of no small importance for solving educational and educational problems in educational institutions. The quality of training sessions largely depends not only on the professionalism of the teacher, but also on his internal state - on physical and mental health. As you know, the health of the child is directly dependent on the health of the teacher. The personality of the teacher and his life should be a model of the path of health, and, consequently, morality and wisdom of children and adolescents.

In recent years, programs have begun to be actively developed aimed at preserving and maintaining the health of schoolchildren. However, very rarely does it come to the health of the teacher himself, who daily finds himself in the same conditions as students, but due to the specifics of his work, is more susceptible to increasing factors of social tension in society. The work of a teacher is a constant return of mental strength and a constant, often abrupt, change of situations. Statistics show that recently, among teachers of various educational institutions, the number of diseases of the nervous system, speech organs, musculoskeletal system, and vascular system has increased. In this regard, we found the topic of research on teacher health interesting.

In clarifying issues related to the specifics of a teacher’s work, a lot of valuable information is provided by studying and comparing the professional activities of rural and urban teachers. It is known that the main risk factors for teachers’ work are: - increased psycho-emotional stress; - significant voice load when performing professional duties; - predominance of static load in the process of work with insignificant total muscle and motor load; - a large amount of intense visual work; - high density of epidemic contacts. Each of these main risk factors for teaching work can contribute to the emergence of occupationally determined types of pathology of the nervous, cardiovascular, respiratory and other systems

If you don’t start working on yourself, don’t learn to restore your vitality and relieve stress, then you can soon move from the group with an average risk of relapse to the next group. In 17°/o teachers, there is depletion of vitality and a high level of breakdown of defense mechanisms.

Of the 30 teachers surveyed, only one adheres to the diet, while the rest do not adhere to it, sometimes even going without breakfast and lunch. This attitude towards diet is associated with heavy workload. And this is where your attitude towards your health comes into play. It was also found that teachers (77%) do not do exercises. Only (10%) of the teachers surveyed, if possible, allocate time for physical education and sports on their days off. All the teachers surveyed have a fairly good memory.

Teachers often complain that it is difficult for them to withstand a heavy vocal load: their voice gets tired and takes their breath away. Most of these shortcomings are due to their lack of proper speech breathing skills. In this regard, the school administration needs to provide for the implementation of hygienic preventive measures to preserve the voice and prevent diseases of the upper respiratory tract. For example, correctly plan the teaching load for each teacher during the day and during the week; improve classroom acoustics; maintain indoor microclimate standards; create favorable conditions for teachers to rest during breaks, etc.

From our own research we can conclude: teachers with extensive teaching experience (20-25 years) are more susceptible to occupational diseases than teachers with less work experience. Starting from 15 years of experience, rural and urban teachers already have chronic diseases of various body systems. The main task of psychohygiene and psychoprophylaxis in the work of a teacher is to normalize the moral and psychological climate in the team, interpersonal relationships, and neutralize factors that increase psycho-emotional stress. It is very useful for a teacher to master the technique of autogenic training, which is a highly effective method that allows one to relieve fatigue, avoid overwork, improve well-being, and manage the emotional state.

Work and rest regimes: uniform and long alternation of periods of work and rest over a certain period of time, ensuring the maintenance of high performance and health. 2 Students are a special professional group of the population, characterized by a certain age category and specific working and living conditions. The age limits of the group are from 17 to 27 years.

4 The student’s time budget should include: Study sessions at the educational institution; Studying at home; Extracurricular activities (reading, learning foreign languages, hygiene measures, eating, walking, sports and physical education, etc.) Students' work activities are varied and include: Mental work during lectures; Working with a textbook; Completing tasks in laboratories; Industrial practice, etc. Time costs: 5-6 hours – classroom training; 4-6 hours – non-classroom work; DURATION OF WORKING DAY – hours; SLEEP – 6-8 hours (25% of students sleep less than 6 hours, 4% - more than 8 hours). Twice a year there is a sharp increase in the mental load of students, causing stressful conditions - sessions.

Negative factors in a student’s lifestyle 5 Untimely meals; Systematic lack of sleep; Little exposure to fresh air; Insufficient physical activity; Bad habits. Forced sitting position; Eye strain; Mental and emotional stress. Most often, students have the following diseases: -VSD -Caries -Diseases of the digestive system -Chronic otolaryngological diseases -Hypertension, etc.

Work and rest schedule 6 This is the normative basis of a student’s life, which has its own individuality (compliance with specific conditions, health, performance, interests). It is important to ensure relative consistency in the student's daily activities. The student must correctly alternate between work and rest. After classes at the university and lunch, 1.5-2 hours should be spent on rest. (Passive rest - only when very tired). It is necessary to avoid overwork and monotonous work.

The structure of classroom work is regulated by the drawn up lesson schedule. 7 The daily total academic load of students should be 10 hours (6 classroom hours and 4 independent hours). The most intense exercises should occur during periods of natural increase in performance - from 9 to 13 and from 16 to 20). Classes in the most difficult subjects should be scheduled for Tuesday, Wednesday and Thursday. The schedule of training sessions must be drawn up in such a way as to ensure a gradual increase in the teaching load, optimal rhythm and mode of work. This should be achieved by measured alternation of “difficult” and “easy” subjects, lectures and practical exercises over 3 pairs of study hours. The following combination of lecture (L) and practical (P) classes is advisable: I option L-P-P optimal II option P-L-P optimal III option P-P-L acceptable

8 The school day of each group of students should begin every day at a strictly defined hour. The optimal start to the school day is 12:00. In order to prevent fatigue, between a pair of teaching hours at a university there should be a break of minutes, between 2 and 3 hours of minutes. (lunch break) There should be no “windows” in the class schedule. To increase the share of independent work and intensify the educational and research work of students, it is advisable to allocate a day of independent study in the schedule, with mandatory monitoring of the effectiveness of its use.

9 ORGANIZATION OF STUDENTS’ EXTRA-CLASSROOM TIME The duration of rest after classroom lessons should be 1.5 - 2 hours. During independent studies, it is recommended to take breaks every 1 - 1.5 hours, the minimum duration of which should be limited to 5 minutes, and the maximum - 15 minutes. The motor mode of students should amount to hours of active muscular activity per week. Students' daily activity should be at least steps per day. It is recommended to allocate about 8 hours in the weekly time budget for cultural and educational needs. The time allotted for night sleep should be hours, while going to bed is recommended no later than 24 hours, and getting up no earlier than 7 hours. The duration of the so-called free time of students on school days of the week should be about hours a day, on rest days - at least hours.

10 DAY REGIME OF STUDENTS DURING PREPARATION FOR EXAMINATIONS During the period of preparation for exams, in order to reduce the time required to get involved in work, it is advisable to make working periods longer, dividing the whole day into approximately three parts - from morning to lunch, from lunch to dinner and from dinner to departure to bed. Each working period of the day should end with rest in the form of a walk or non-tiring physical labor. Every 1 - 1.5 hours you should take breaks, the duration of which should vary from 5 to 15 minutes (depending on the degree of fatigue). While preparing for exams, you should maintain an active motor mode. Sports activities during this period should be of medium intensity (30-minute sports games, strength exercises, etc.). The examination schedule should be designed in such a way that the waiting time for a student to be called to the examination hall does not exceed minutes.

11 Requirements for organizing the mode of work with PCs for students of higher educational institutions For first-year students, the optimal time for study sessions when working with a PC is 1 hour, for senior students - 2 hours, with the obligatory observance of a break of minutes between two academic hours of classes. When drawing up a schedule of classes with a PC, the following requirements must be met: - eliminate long breaks lasting one hour between paired academic hours allocated for classes with a PC; - do not allow senior students to combine the third and fourth pairs of classes with a PC; - do not conduct training sessions with PCs for senior students after 17:00 in the third and fourth pair of lessons; - training sessions for senior year students with VDT and PC are in exceptional cases allowed in the period from 17 to 20 hours with a mandatory shift of training sessions in the schedule to the first or second pair of lessons; - the motor mode of students and the pace of work on a PC should be free.

12 Work and rest schedules should be observed, because not only the student’s well-being and performance during educational activities, but also his mood depend on this. To do this, you need to carefully plan your daily schedule, following recommendations regarding sleep, because lack of sleep harms our body, depriving us of a significant part of our energy. But don’t forget about your physical education. You need to engage in any sport that you like best, and if you can withstand this load, and do exercises in the morning. 14 1. What is taken into account when creating a student’s daily routine? (list 5 factors) 2. What types of activities does the student’s time budget include? (list) 3. List the negative factors in the student’s lifestyle (any 4). 4. How many hours should the daily total academic load of students be? 5. How many hours should the rest period be after class? QUESTIONS