Explain the causes of fatigue and its effect on pilot performance.

Fatigue is unresolved stress, building up over time

Caused by prolonged periods of working too hard or for too long with inadequate rest

Continuous time zone changes or shiftwork

A major problem for pilots because of the following:

• Irritability
• Poor judgement
• Inability to make decisions
• Indifference
• Short temper
• Feeling depressed
• Reduced work performance
• Making mistakes
• General self neglect
• Acting out

Define fatigue.

Fatigue is the accumulation of stress, or unresolved stress

Describe sleep disorders and their effects on pilot performance.

Insomnia
Hypersomnia
Narcolepsy
Sleep apnoea 

All sleep disorders adversely affect pilot performance, they can be dangerous towards the safety of the aircraft 

Explain the effects of the following alertness management techniques ...

Napping

A nap is a short sleep involving stages 1and 2 and / or REM sleep
It will be usually very refreshing
If the nap is allowed to enter stages 3 and 4 then the pilot can feel more tired than before

Caffeine consumption 

Caffeine is a well known stimulant which can increase alertness

Alcohol consumption

Alcohol is a central nervous system depressant and leads to drowsiness 

Taking sedatives 

Drowsiness causing disorientation, clumsiness and poor mental functioning 

Taking stimulants other than caffeine

• Hyped up behaviour
• Poor judgements and decisions
• Disinhibition
• Inability to focus and concentrate
• Aggression  

Explain how individuals differ in their requirement for sleep.

Most adults need 7-8 hrs of sleep every 24 hrs
Older adults may require less sleep

Describe the stages of sleep.

Stage 1
This is the transitional phase between waking and sleeping. Slow rolling eye movements occur. This stage lasts 1 – 10 minutes. Some REM sleep occurs in this stage

Stage 2
Lasts about 10 minutes. The body temperature lowers and breathing slows 

Stage 3 & 4
These are stages of deep sleep – used for muscle repair and reduce fatigue effectively

Stage 5
Consists of REM sleep with rapid eye movement and muscle relaxation.
Dreaming occurs during this
REM sleep is required for a good quality sleep

Explain methods of managing stress.

• Keeping physically fit
• Being aware of limitations and capabilities
• Think and plan ahead
• Prioritise
• Seek assistance when required
• Avoid procrastination
• Ensure adequate diet and fluids
• Adequate rest , time off , sleep and recreation
• Avoid dehydration 
• Avoid flying when sick or taking meds
• Avoid self medication
• Avoid workaholism
• Learn relaxation techniques
• Understand stress 

Describe the relationship between stress and fatigue.

Fatigue is the prolonged accumulation of stress

Describe the factors that improve personal stress tolerance.

• Keeping physically fit
• Being aware of limitations and capabilities
• Think and plan ahead
• Prioritise
• Seek assistance when required
• Avoid procrastination
• Ensure adequate diet and fluids
• Adequate rest , timeoff , sleep and recreation
• Avoid dehydration 
• Avoid flying when sick or taking meds
• Avoid self medication
• Avoid workaholism
• Learn relaxation techniques
• Understand stress 

Describe the physiological and psychological effects of stress.

• Nervousness / shakiness
• Sweating forehead / palms
• Awareness of heartbeat
• Over breathing
• Irritability