please see copied text ( i was unable to attach document as it does not support it) Questions and answers as well listed below. I think i am missing something. A proofread would be appreciated before i submit.

1.Key in the following text then proofread what you have done.Check it against the original document.

The benefits of exercise - Fitness Australia

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer, and cardiovascular disease.Physical activity and exercise can have immediate and long-term health benefits.

Most importantly, regular activity can improve your quality of life.A minimum of 30 minutes a day can allow you to enjoy these benefits.

Benefits of regular physical activity

If you are regularly physically active, you may:

Reduce your risk of a heart attack

Manage your weight better

Have a lower blood cholesterol level

Lower your risk of developing type 2 diabetes and some cancers

Have lower blood pressure

Have stronger bones, muscles, and joints as well as lower the risk of osteoporosis

Lower your risk of falls

Recover better from periods of hospitalisation or bed rest

Feel better with more energy and a better mood, feel more relaxed, and sleep better

A healthier state of mind

A number of studies have found that exercise helps depression.There are many views as to how exercise helps people with depression.Exercise may block negative thoughts or distract people from daily worries.

Exercising with others provides an opportunity for increased social contact.Increased fitness may lift your mood and improve sleep patterns.Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins, and stress hormones.

Aim for at least 30 minutes a day

To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.

Physical activity guidelines

The Australian Government's Physical Activity Guidelines state that:

Doing any physical activity is better than doing none.If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

Be active on most, preferably all, days every week.

Accumulate 150 to 300 minutes (2 to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 to 2 hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.

Do muscle strengthening activities on at least two days each week.

Ways to increase activity

Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car; getting off a tram, train, or bus a stop earlier and walking the rest of the way; or walking the children to school.

See your doctor first

It is a good idea to see your doctor before starting your physical activity program if:

You are aged over 45 years

Physical activity causes pain in your chest

You often faint or have spells of severe dizziness

Moderate physical activity makes you very breathless

You are at a higher risk of heart disease

You think you might have heart disease or you have heart problems

You are pregnant

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity.It is a filter or safety net to help decide whether the potential benefits of exercise outweigh the risks for you.Usually, the benefits will far outweigh the risks.Print a copy of the adult pre-exercise screening tool, and discuss it with your doctor, allied health professional, or exercise professional.

Where to get help:

Your doctor

Registered exercise professional

Exercise physiologist

Physiotherapist

Things to remember:

Aim for at least 30 minutes of physical activity every day.

See everyday activities as a good opportunity to be active.

Try to find the time for some regular, vigorous exercise for extra health and fitness benefits.

Minimise the amount of time spent sitting for prolonged periods, and break up long periods of sitting as often as possible.

Source: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/

pages/Physical_activity_its_important?open

The benefits of exercise - Fitness Australia

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer, and cardiovascular disease.Physical activity and exercise can have immediate and long-term health benefits.

Most importantly, regular activity can improve your quality of life.A minimum of 30 minutes a day can allow you to enjoy these benefits.

Benefits of regular physical activity

If you are regularly physically active, you may:

Reduce your risk of a heart attack

Manage your weight better

Have a lower blood cholesterol level

Lower your risk of developing type 2 diabetes and some cancers

Have lower blood pressure

Have stronger bones, muscles, and joints as well as lower the risk of osteoporosis

Lower your risk of falls

Recover better from periods of hospitalisation or bed rest

Feel better with more energy and a better mood, feel more relaxed, and sleep better

A healthier state of mind

A number of studies have found that exercise helps depression.There are many views as to how exercise helps people with depression.Exercise may block negative thoughts or distract people from daily worries.

Exercising with others provides an opportunity for increased social contact.Increased fitness may lift your mood and improve sleep patterns.Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins, and stress hormones.

Aim for at least 30 minutes a day

To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.

Physical activity guidelines

The Australian Government's Physical Activity Guidelines state that:

Doing any physical activity is better than doing none.If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

Be active on most, preferably all, days every week.

Accumulate 150 to 300 minutes (2 to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 to 2 hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.

Do muscle strengthening activities on at least two days each week.

Ways to increase activity

Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car; getting off a tram, train, or bus a stop earlier and walking the rest of the way; or walking the children to school.

See your doctor first

It is a good idea to see your doctor before starting your physical activity program if:

You are aged over 45 years

Physical activity causes pain in your chest

You often faint or have spells of severe dizziness

Moderate physical activity makes you very breathless

You are at a higher risk of heart disease

You think you might have heart disease or you have heart problems

You are pregnant

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity.It is a filter or safety net to help decide whether the potential benefits of exercise outweigh the risks for you.Usually, the benefits will far outweigh the risks.Print a copy of the adult pre-exercise screening tool, and discuss it with your doctor, allied health professional, or exercise professional.

Where to get help:

Your doctor

Registered exercise professional

Exercise physiologist

Physiotherapist

Things to remember:

Aim for at least 30 minutes of physical activity every day.

See everyday activities as a good opportunity to be active.

Try to find the time for some regular, vigorous exercise for extra health and fitness benefits.

Minimise the amount of time spent sitting for prolonged periods, and break up long periods of sitting as often as possible.

After keying the above text, I proofread what I have done. Also proofread keyed copy with the original to make sure that no errors were introduced in the typesetting process.

To locate content errors, I read the material more slowly that your normal rate. I read complete sentences instead of reading word for word.

I asked myself questions such as these:

Does the content make sense?

Are the facts accurate and complete

2.Outline how varying work activities and taking regular breaks can assist in preventing repetitive strains.

Repetitive strains can be caused by a variety of tasks at work such as poor posture, or equipment.

To prevent repetitive strains, it is a good idea to vary work activities and taking regular breaks.

It is important to take short breaks away from your workstation in order to reduce strain to your body. Taking breaks can recharge your brains capacity, improve physical health, boosts productivity and most important to prevent stiffness, pain and injury.

A few minutes each hour can help reduce fatigue and stress.

3.Outline how exercise routines can assist in preventing repetitive strains.

Many people spend hours a day in front of a computer without thinking about the impact on their bodies.

Due to our daily work our muscles become stiff. With exercise we can reduce muscle strain.

Movement has many benefits: It relaxes tissues, prevents stiffness, improves circulation and reduces fatigue. Take your hands of the keyboard and move.

Take a brief break to stretch or walk around.

Exercise at your workstation for example neck rotation, shoulder rotation, flex wrist, foot rotation whatever you choose, keeping your back and neck in mind during your workday using basic ergonomics practises will prevent pain in the future.

4.For a workstation that you spend time at, complete the following table:

Working conditions

Tasks and work practice

The tasks you usually do in the organisation and the physical demands the tasks make on you

A Medical receptionist is responsible for basic tasks such as answering phones, greeting patients and visitors, scheduling appointments. As a medical receptionist the physical demands the tasks make on me are: sit for a period of time, repeat the same movement, use hands to handle, control and typing.

Any rest periods or exercise breaks taken

Rest periods/exercise breaks are taken when I am showing signs of fatigue or reduce performance. Having several short breaks is more effective in terms of productivity than one long rest break.

As a receptionist I take a ten-minute change of activity break after 50 minutes of continues keying. This could be alternative work such as photocopying or filling.

If working between 3 and 8 hours on a day I am entitiled to a one 30-minute break.

How the workstation is set up to help work practices

What else you do to ensure you work safely and comfortably

A happy, healthy and comfortable work environment is important to all. It boosts productivity.

To ensure work safety and comfort I adjust workspace to suit my needs. Also using ergonomics can help ensure the work environment and equipment is tailored to my own personal requirement's.

The most part of an office workstation for comfort is to have adjustable chair, desk, footrest if needed, computing equipment, telephone these items I can adjust to suit my comfort.

The physical environment (e.g. temperature, humidity, lighting and noise) and how you handle it to ensure that you are working comfortably

Temperature, humidity, noise and lighting are major determinates in the workplace.

Lighting is very important. I like to be able to see daylight as it gives a feeling about how the day is going outside. To control direct sunlight, you can adjust with blinds or louvres. Blinds can cut down glare on screen.

Temperature is also important. Temperature and humidity makes a difference to how alert or tired you feel by the end of the day. TO improve thermal comfort, I regulate air conditioning for temperature and humidity.

Noise in offices can affect concentration, can be an irritation, and can cause stress. To reduce some noise with quitter equipment, especially printers, TV turned low, noise level in office generally decreases.