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Quizzes > Health & Medicine

Ergonomics Test: Wrist Support and Office Setup Quiz

Quick, free office posture quiz with instant results and simple setup tips.

Editorial: Review CompletedCreated By: Matthew HallUpdated Aug 27, 2025
Difficulty: Moderate
2-5mins
Learning OutcomesCheat Sheet
paper art office setup with adjustable desk chair laptop illustrating ergonomic posture quiz on golden yellow background

This ergonomics quiz helps you check wrist support and office setup, spot strain risks, and get quick fixes you can use today. For keyboard alignment, see correct keyboard posture. To understand the bones involved, try the wrist anatomy quiz. Want a wider view of safe work habits? Check the workplace ergonomics quiz for more tips.

What position should the top of your computer monitor be at to maintain proper ergonomic posture?
Level below your line of sight
At eye level
Slightly above eye level
At the top of your head
The top of the monitor at eye level helps maintain a neutral neck position and reduces strain. This alignment encourages proper posture by keeping your head in line with your torso. Many ergonomic guidelines, including those by OSHA, recommend this placement. .
What is the recommended angle for your elbows when typing on a keyboard?
About 90 degrees
About 120 degrees
About 45 degrees
About 60 degrees
A 90-degree elbow angle allows the forearms to rest parallel to the floor, reducing muscle strain in the shoulders and wrists. This position maintains neutral alignment in your joints. Many ergonomic studies and clinic recommendations, such as those from the Mayo Clinic, support this angle. .
How frequently should office workers take microbreaks to reduce strain and fatigue?
Once per workday
Every 5 hours
Every 2 hours
Every 20 - 30 minutes
Microbreaks every 20 - 30 minutes help reduce muscle tension and eye strain by interrupting static posture. Short pauses encourage movement and reset your focus. Ergonomic research suggests regular brief rests are more effective than fewer long breaks. .
Which of these describes proper sitting posture at a desk?
Legs crossed at the knee
Balancing on the front of your seat
Leaning forward from the waist
Feet flat on the floor with knees at hip level
Proper sitting posture includes having feet flat on the floor and knees aligned with hips, which supports spinal alignment and reduces lower back strain. Legs crossed or leaning forward can lead to musculoskeletal discomfort. A neutral, upright trance maintains natural spinal curves. .
What is the ideal viewing distance from your eyes to the computer screen?
30 - 40 inches (75 - 100 cm)
10 - 12 inches (25 - 30 cm)
20 - 28 inches (50 - 70 cm)
50 - 60 inches (125 - 150 cm)
A viewing distance of 20 - 28 inches allows you to see the screen clearly without leaning forward or straining your eyes. This distance balances visibility with comfort for most users and reduces eye fatigue. Ergonomic standards recommend maintaining this optimal range for visual display terminals. .
At what angle below eye level should the center of the computer screen be positioned?
10 - 20 degrees below eye level
0 degrees (directly at eye level)
30 - 40 degrees below eye level
45 degrees below eye level
Positioning the center of the screen 10 - 20 degrees below eye level reduces eye and neck strain by keeping your gaze in a natural downward arc. This angle minimizes discomfort and prevents awkward tilting of the head. Eye care professionals and ergonomic guidelines widely support this configuration. .
Where should lumbar support be positioned on an office chair for optimal back health?
Upper back near shoulder area
Mid-back between shoulder blades
Directly under the seat pan
At the natural curve of the lower back
Lumbar support should match the inward curve of your lower spine to maintain its natural shape and reduce lumbar pressure. Support too high or too low fails to stabilize the lumbar region and can lead to discomfort. Proper placement helps distribute weight evenly across the back. .
Which mouse usage technique helps reduce wrist strain?
Pivoting the wrist only
Resting the wrist on the desk while moving
Clenching the mouse tightly
Moving the entire forearm and shoulder
Using your forearm and shoulder to move the mouse distributes motion across larger muscle groups and prevents repetitive strain on the wrist. Wrist pivoting isolates smaller muscles and can contribute to tendon strain over time. Ergonomic training emphasizes whole-arm movement for mouse control. .
Which ANSI/BIFMA standard addresses the ergonomic performance requirements for office seating?
ANSI/BIFMA X5.1
ANSI/BIFMA X5.5
ANSI/BIFMA X6.1
ANSI/BIFMA X4.2
ANSI/BIFMA X5.1 sets forth performance and safety requirements specifically for office chairs, including stability, durability, and ergonomic adjustability. This standard guides manufacturers in designing chairs that support user health and productivity. Knowledge of BIFMA standards is essential for workplace ergonomics professionals. .
Sustained wrist extension over which angle significantly increases the risk of carpal tunnel syndrome?
Greater than 5 degrees
Greater than 45 degrees
Greater than 20 degrees
Greater than 10 degrees
Research indicates that holding the wrist extended beyond 20 degrees increases pressure in the carpal tunnel and heightens the risk of nerve compression. Maintaining a neutral wrist position helps prevent long-term damage. Ergonomic keyboards and wrist rests are recommended to keep extension within safe limits. .
What is the recommended angle between your thighs and lower legs when seated to promote good circulation?
70 - 80 degrees
45 - 60 degrees
120 - 130 degrees
90 - 110 degrees
An angle of 90 - 110 degrees between thighs and lower legs helps maintain proper circulation and reduces pressure on the underside of the thighs. This seated position also supports spinal alignment. Chairs with adjustable seat pans allow users to achieve this optimal knee angle. .
When designing a workstation to fit the broadest range of users, which anthropometric percentiles should dimensions accommodate?
1st to 99th percentile
25th to 75th percentile
5th to 95th percentile
50th percentile only
Designing for the 5th to 95th percentile of anthropometric data ensures that both smaller and larger users can work comfortably and safely. Accommodating this range balances inclusivity with practical design constraints. Many ergonomic standards reference these percentiles for adjustable furniture and equipment. .
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Study Outcomes

  1. Understand key ergonomics principles -

    By taking this office ergonomics quiz, you will recognize how good ergonomics attempts to minimize strain and optimize posture to enhance workplace comfort.

  2. Apply ergonomic workspace tips -

    Learn practical ergonomic workspace tips to correctly adjust your chair, monitor, and keyboard positioning for daily use.

  3. Analyze common risk factors -

    Use office ergonomics trivia to pinpoint behaviors and setups that can lead to repetitive motion injuries and other musculoskeletal issues.

  4. Prevent repetitive motion injuries -

    Gain actionable strategies to prevent repetitive motion injuries by identifying harmful patterns and making simple workstation modifications.

  5. Evaluate and refine your setup -

    Interpret quiz results to evaluate your current workstation and implement targeted improvements for long-term workspace wellness.

Cheat Sheet

  1. Neutral Posture Principles -

    Maintaining a "90-90-90" posture - hips, knees, and elbows all at right angles - helps distribute load evenly (NIOSH). A simple mnemonic is "Stand at 0°, Sit at 90°," to remember keeping your spine neutral. Good ergonomics attempts to minimize strain by aligning your body for optimal comfort.

  2. Screen Height & Eye Level -

    Position your monitor so the top of the screen is at or slightly below eye level, about an arm's length away, as recommended by OSHA. This setup reduces neck flexion and strain and often appears in office ergonomics trivia. An easy way to check is to have a straight gaze hit the top third of the monitor.

  3. Keyboard & Mouse Placement -

    Keep your keyboard flat or slightly tilted away and your mouse within easy reach to prevent overextension (Harvard Health). Wrists should remain straight, using a wrist rest only as a landing zone, not a support. These ergonomic workspace tips can prevent repetitive motion injuries over time.

  4. Movement & Microbreak Strategies -

    When studying for an office ergonomics quiz, remember the 20-20-20 rule: every 20 minutes look at something 20 feet away for 20 seconds to relieve eye strain (American Optometric Association). You can also stand, stretch, or walk for at least 1 - 2 minutes each half hour based on research from the University of Michigan. Regular microbreaks are key to preventing repetitive motion injuries and mental fatigue.

  5. Chair Adjustments & Lumbar Support -

    Adjust your chair so your feet rest flat on the floor and the seat pan supports 2 - 3 inches behind the knees (Cleveland Clinic). Ensure your lumbar pillow or built-in support fits the natural curve of your lower back to maintain proper lordosis. Incorporating these ergonomic workspace tips enhances comfort and reduces long-term back stress.

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