Frsc insight december 2013 edition (2)

FRSC INSIGHT DECEMBER, 2013

FRSC

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Insi ht A MONTHLY PUBLICATION OF FEDERAL ROAD SAFETY COMMISSION

www.frscinsight.com DECEMBER, 2013

BOOT CAMP Vehicle Inspection & Certification Programme for ROAD WORTHINESS

AEROMOBIL

THE SLOVAK FLYING CAR

BUSINESS INTELLIGENCE: Why it fails in many organisations

FRSC INSIGHT DECEMBER , 2013 2

From the Editor-In-Chief

H

ow you ever wondered why a person who is sleeping but who suddenly felt cold, reacts even unconsciously, by immediately folding and clinging to himself thereby positioning self as if protecting his heart?

Man like all other cold-blooded creatures react to the temperature of their surroundings. They are cold when their environment is cold and are also hot when their environment is hot.

Cold-blooded animals are usually sluggish in cold environments but active when warm, because their muscle activity depends on chemical reactions which run quickly when it is hot and slowly when it is cold. Weather has a profound effect on human health and well-being. In very cold climates, there is a constant danger of developing hypothermia, which is a life threatening drop in core body temperature to subnormal levels.

training. It is therefore not expected for a recruit to assume duties unless he has undergone compulsory training.

Cadets, no matter how courageous, dread the ‘’inhuman’’ treatment associated with training camps.

Like how the fish survives in frozen waters, this edition provides you the essential tips on how you can survive training camps.

Information Technology has changed the way modern organisations are managed.

The normal temperature for humans is about 37.0° C. (98.6° F.), but rapid changes in the weather often induce a series of negative physiological responses from the body, which in extreme cases could cause death.

Weather is associated with changes in birth rates, can affect sperm counts and even results in outbreaks of dis- Due to the mass of data mined by technologically driven eases like pneumonia, influenza and bronchitis. organisations, they usually rely on Business Intelligence Mortality rates increase during periods of cold weather, with non - as a tool for analysing data and generating intelligence for making rational and cost effective decisions. Howwhite elderly men generally constituting the highest risk group, ever, Business Intelligence depends on certain ability to but women possess a higher skin temperature to core tempera- generate data that could lead to one truth. The FRSC, ture gradient, suggesting that they are better able to maintain which in 2013 fully digitalised its operations could learn a higher body core temperature during periods of cold stress from why Business Intelligence fails in several organisaWarm-blooded creatures, like mammals and birds, try to keep tions and thus mitigate against same mishaps in the Corps. the inside of their bodies at a constant temperature by generat- Since we first featured in your darling FRSC Ining their own heat when they are in a cooler environment, and sight, the story of the US built Terrafugia. by cooling themselves when they are in a hotter environment.

The development of the world’s first flying car, To generate heat, warm-blooded animals convert the food have attracted our keen attention and we have that they eat into energy. They have to eat a lot of food, been following the development, conscious that compared with cold-blooded animals, to maintain a con- this has great impact for road safety management. stant body temperature. Only a small amount of the food that Since the user of the flying cars would be required to hold a warm-blooded animal eats is converted into body mass. dual licensees, one for driving and the other for flying, how then would road safety officers operate in the future when The rest is used to fuel a constant body temperature. flying cars become a dominant feature on our highways.

Exceptions though exist with certain animals not falling clearly into the categories of being warm or cold-blooded. What training would an average road safety officer expected Bats, for example, are mammals who cannot maintain a con- to undergo. What additional qualifications would be manstant body temperature and cool off when they are not active. datory for a road safety officer to posses to remain relevant?

Some warm-blooded animals, such as bears and bats hiber- Recently, a Slovakian designer and inventor, Sterfan nate during the cold winter. Bees are another example of in- Klein have built another flying car called the Aerosects that can raise their body temperatures above that of their mobil. The latest flying car could compete with the environment by moving their wings rapidly to generate heat. U.S.-built Terrafugia. This edition provides you all If all reptiles, insects, amphibians and fish are cold-blood- the information you require to know about this new ined, how then do fish manage to survive in frozen waters? In vention, which has already commenced test flight. truth, not all the water freezes in frozen water bodies, as only As always, this edition and all previous edithe top water freezes but water at the bottom remain in its liq- tions of FRSC Insight are available and could uid form. Because ice traps oxygen inside the water which is be read on line at www.frscinsight.com used by fish to breathe normally and fish being cold blooded, are not affected by cold thereby surviving in the frozen water. Corps Commander Clement O. Oladele Head, Planning Advisory Editor –In –Chief One of the traditions that ensure discipline in the Military and Paramilitary Institutions is the indoctrination conducted during

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FRSC INSIGHT DECEMBER, 2013

Content

Editorial Crew

Osita Chidoka OFR Corps Marshal/Chief Executive

Publisher

OC Oladele

Editor窶的n-Chief

KD Alegieuno Editor

(CC) (ARC)

Pg 4 : Boot Camp

Members

VO Ogunnupebi (ACC) AR Obagbemiro (CRC) CB Nwokolo (DRC) OI IKOKU (DRC) DO Enakireru (ARC)

Pg 7 : Road Worthiness

Pg 15 : AEROMOBIL

FRSC INSIGHT DECEMBER , 2013 4

BOOT CAMP Many recruits always believe that the boot camp is a flat bed of roses embedded with unimaginable comfort. But as soon they get to the boot camp, they discover something different, far different from their expectation. It turns out to be their worst nightmare.

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oot Camp is basic training ground that prepares recruits for all elements of service: physical, mental and emotional. It gives service members the basic tools necessary to perform the roles that will be asked of them for the duration of the training. Each of the Services; Army, Navy, Police, Road safety i.e has its own training programme with customized curriculum to suite the need of the organisation the recruits are preparing to serve.

sions on behalf of his team and nation. Drill also enables the modern infantry soldier to maintain proper position relative to his peers and thereby maintain the shape of his or her formation (arrowhead, line abreast, etc.) while moving over uneven terrain or in the dark of night. Drill serves a role in leadership training. Combat situations include not only commands to engage and put one’s life in danger, but also commands to disengage when military necessity so demands.

No matter which branch of the Service a recruit chooses, Boot Camp is an intense experience. However, the purpose is not to “break” recruits but to mold them into better officers and men. The combination of physical training, field exercises and classroom time makes individuals strong and capable.

It’s a tough process, but a rewarding one that many service members value for life.

Drill is essential for military function because without the ideally instantaneous response to command that drill conditions, a military unit would likely disintegrate under the stress of combat and degenerate into a mere armed mob . According to Finnish Army regulations, the close-order drill serves four functions: • is essential for the esprit de corps and cohesion for battlefield conditions • gets the recruits used to instinctive obedience and following the orders • enables large units to be marched and moved in an orderly manner • creates the basis for action in the battlefield While in the boot camp, there is always someone who will tell you what to do, when to do it how he want you to do it. And you MUST have to do it or you get burnt. It is the job of the Training Instructors and Drill Instructors to either adjust your attitude to a military or paramilitary way of thinking (self-discipline, sacrifice, loyalty, obedience), or push you out when you fail to conform. When a recruit successfully passed the training he should be able to understand and appreciate the fact that he is expected to work overtime with no extra pay, carry out functions that are not directly related with his job.

Boot Camp

Some recruits end up leaving the boot camp because of their unrealistic expectations.

The boot camp is no child play.

It is a training ground where recruits pass through the test of fire to become enviable officers and men. One very important aspect of the boot camp training is the drill.

Recruits are typically instructed in “drill”: to stand, march, and respond to orders. Historically, drills are derived from 18th-century military tactics wherein soldiers in a fire line performed precise and coordinated movements to load and fire muskets. Although these particular tactics are now mostly obsolete, drilling trains the recruit to act unhesitatingly in the face of real combat situations.

Modern militaries have learned that a service member often must make critical deci-

FRSC INSIGHT DECEMBER , 2013 6 Important tips that can help recruits survive the boot camp: 1. Shut Up and Listen The basic rule of thumb is that recruits should be seen and not heard. Another way of putting it: when it comes to your Drill Instructors, don’t speak until spoken to.

2. You Don’t Make the Rules Don’t argue with your Drill Instructors, EVER! There is no way on earth that you will win, and it will no doubt cost you in terms of extra PT. In the battle of wills, they hold a decidedly unfair advantage.

3. Pick Me Be careful what you wish for. Standing out can have its rewards, but it is a double-edged sword. You won’t likely be asked to volunteer for a leadership assignment, like squad leader, but if they pick you, you will find yourself responsible for not only your own performance but also those in your squad.

4. Prioritize In Boot Camp your life is going to be broken down into two piles; things you want to do (like sleep, read or write mail, talk with your friends) and things you have to do (shine your shoes, roll your laundry, buff floors, scrub toilets). The temptation will be strong to slack off and procrastinate.

Don’t. Take care of what you have to first.

5. Stay Focused Boot Camp is 80% mental, and 20% physical. Don’t get discouraged or give in to the temptation to give up (namely because quitting is not an option.) Don’t look too far ahead and stay focused on the task at hand.

6. Help Your Friends Boot camp is about being part of the team; individuals are weeded out and swiftly taken care of. You need to be focus on the “WE” aspect of everything you do.

7. Break the Rules at Your Own Risk There are very few rules unique to Boot Camp, but they do expect you to follow them. Failure to do so may convince the military that you are not worth wasting time or resources on. At the very least you will find yourself poorer financially and more invigorated physically.

8. Do Not Question the Logic Behind What You’re Doing Just about everything you will do in Boot Camp has a purpose, even if that purpose is nothing more than to confuse you. There will come a time when you will want to question why you are doing something, which, in your opinion, is stupid and a waste of your time. Boot Camp is a one-size-fits-all method and so it never sits well with anyone, so just suck it up and remember point number 5.

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7

Vehicle Inspection & Certification Programme for

ROAD WORTHINESS

Introduction Nigeria has a large population of old/used

vehicles, majority of which are imported as used, adversely impacts our road safety

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urrently, the road worthiness testing and certification is done once a year for private/personal vehicles and twice a year for commercial vehicles. The present practice consists mostly of visual inspection and some test trials, which are subjective in nature.

• Inspection &Certification (I&C) programme • Phasing of the I&C programme • Enforcement on road • Auditing of the Vehicle Inspection Centres • Human Resource Development • Public Awareness Programs • Data Collection and analysis and Networking of centres • Maintenance Program • Nodal agency • Action Plan

This paper therefore makes recommendations on the establishment of a modern and effective vehicle inspection and certification programme for vehicle road worthiness in Nigeria.

A new Inspection and Certification (I&C) Programme which will eliminate the subjectivity in the existing practice and bring in a more Inspection and Certification Programme objective practice is therefore needed. Such Content systems are already employed worldwide and • The I&C programme should test for both safety and emission standards. The we can adopt such systems for our benefit. inspection should be a combination of both visual and automated tests.

For effective implementation of an I&C scheme in Nigeria, the following various • A suggested list of item to be included in the centralized test centres are listed in components should be developed: tables 1, 2 and 3. More items could be in• Institutional structure cluded later.

• Legislative reforms

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FRSC INSIGHT DECEMBER, 2013

Inspection and Certification Programme Content Safety Inspection: Visual inspection

Inspection of legal documents, insurance and identification of the vehicle Steering play

Seatbelts (presence, integrity)

Chassis / frame integrity

Lighting and signalling devices

CNG / LPG Safety inspections

Oil leakages (engine, transmission)

Fuel tank and piping

Leaf springs integrity, shock absorbers

Exhaust pipe

Wind screen, wipers and doors,

Catalytic converter (mounting, heat shield damages, presence) Engine mountings

Horn

Battery (terminals, mounting, etc.)

Condition of Tyres including spare tyre

Availability of Tool Box, First Aid kit, Fire Extinguisher and Warning Triangle Registration plates

Safety Tests with Automated Equipment:

Test Items Service brakes Parking brakes Speedometer Headlight Side slip Suspension Test

Tests Brake test

Equipment Roller Brake tester

Speedometer test Headlight test Side slip test Suspension test

Speedometer tester Headlight tester Side slip tester Suspension Tester

Vehicles

Test

Equipment Required

Diesel

Free Acceleration Test

Opacitymeter

Petrol/CNG/LPG

Idle Test

Gasoline (4 Gas Analyser)

Emission Inspection:

FRSC INSIGHT DECEMBER , 2013 10 Inspection & Certification Programme Content Phasing in the Programme Manuals are needed for the automated tests , which should prescribe the procedure for testing a vehicle, lists of tests to be conducted, methods for conducting the tests, and reasons for failures. These manuals should be prepared for different categories of vehicles and should be available at all the test centres and are detailed as below: • Commercial motor vehicle vehicle inspection manual • Heavy goods motor vehicle inspection manual • Car and light commercial motor vehicle testing manual • Three wheeler and motor cycle testing manual • Trailers and tractors motor vehicle inspection manual A handbook for administrators would also be prepared specifying the role, and responsibility of the inspectors in the vehicle inspection centre, the auditors and other agencies involved.

Frequency of Inspections The principles on which the frequency of tests should be based are as follows: (i) Commercial vehicles with a higher utilization should be tested more often. (ii) Older vehicles should be tested more frequently than newer vehicles.

Vehicle Inspection Frequency:

Vehicle Types Commercial vehicles

Age / Frequency <3 yrs 3-9 yrs >9 yrs Annually

Private Vehicles (Four Wheelers) Not to be Biennially Annually tested Motorcycles and Scooters Biennially Annually Annually Y

A phased approach which would ensure effective implementation of inspection and maintenance program is recommended as follows: • In the first phase, cities with significant transport vehicles should introduce a modern Inspection and Certification programme.

• In these cities, a modern inspection programme should be first introduced for commercial vehicles, and then subsequently extended to private vehicles.

Within private vehicles, older vehicles

Manuals are needed for the automated tests , which should prescribe the procedure for testing a vehicle, lists of tests to be conducted, methods for conducting the tests, and reasons for failures. should be included in the programme earlier as detailed in table 4.

• Both emissions and safety tests should be introduced in parallel for both commercial and private vehicles, as and when these are included in the phased introduction.

The I&C programme will be phased in as follows: • First year: All commercial vehicles to be inspected from the first year onwards.

• • Second year: All vehicles that are more than nine years old (> 9 years) to be inspected.

• • Third year: All vehicles that are more

FRSC INSIGHT DECEMBER, 2013

than five years old (> 5 years) old to be inspected from the third year.

• • Fourth year: Vehicles would follow the inspection schedule as detailed in table 4.

11 “test only centres” run by single contractor for a given state/region. The services of the International I&C center operators like DEKRA (UK, South Africa, USA, etc), SGS, ESP (USA, China, etc), VICOM (Singapore, Australia, etc.), etc. may be used.

Maintenance Programme • The Inspection and certification (I&C) centers would identify the grossly polluting and unsafe vehicles.

•

•

• •

Institutional Structure A smaller number of multi lanes, test only centers are far easier for the Government to supervise and allow better technical and administrative control. Having a small There is therefore the need for number of high volumes, test only an efficient maintenance centres give rise to easier adopsystem to rectify the vetion of new testing technology hicles that have failed There is therefore the need and results that are more in the I&C centers. consistent among centers. for an efficient maintenance system to rectify the vehiMotor vehicle repair The Federal Government cles that have failed in the workshops must have should frame a regulatory I&C centers trained mechanics, structure specifying lists of proper equipment and tests to be conducted, items procedure, and quality to be inspected, frequency for assurance checks to ensure conducting these tests, vehicle ineffective maintenance spection fees, phasing of vehicles, defining criteria for selection of private sector There is, therefore, an urgent need to for setting up a vehicle inspection centre. upgrade our motor vehicle repair workshops.

The State Government should identify A well designed I&C programme, private sector to be involved, audit the perwhich is properly implemented, reguformance of centres, and should be responlated and enforced, would provide the sible for on road enforcement. The State desired results in the improvement of Governments should estimate the number safety and emission performance of the of test lanes required for various regions vehicles running on road. and private sector should use it as a guide

• • A strong institutional structure is the basis for implementation of the I&C programme and should have characteristics as follows: 1. The Government should act as a regulator and inspection centres should be run by the private sector.

2. The centres should be of the kind of

for setting up inspection centres.

The program should be linked to registration/insurance of vehicles to make it more effective and making it mandatory. No vehicle should be issued a registration or a re-registration certificate unless it possesses a valid vehicle inspection certificate.

FRSC INSIGHT DECEMBER , 2013 12 Enforcement on the Road

cally viable.

• Vehicles that pass inspection would Auditing Vehicle Inspection Centres have a sticker announcing that fact pasted on their windscreen, with date • I&C programmes are often associated with the test was done and its expiry be indifraud and corruption. Failure to address cated. these issues A well functioning audit and will seri• The sticker should be legally enforceously or even quality assurance system is able and controlled by the government. totally com- crucial for the acceptance and It should be difficult to falsify, with a promise the success of any I&C programme highly visual design enabling a police effectiveness officer to identify it at a distance of 5 of an I&C meters. system. The system of testing should itself be such that the tampering of the test results • The traffic police, VIOs and FRSC staff is not possible. would be responsible for checking vehicles for the possession of a valid fitness • A well functioning audit and quality assurcertificate. ance system is crucial for the acceptance and success of any I&C programme. The • Mobile checking vans would have to be auditing should at least cover the following: set up for randomly checking vehicles on the road. These mobile units would 1. Presence of necessary equipment and other have the minimum equipment required. infrastructure in good working condition.

2. Proper calibration audits for equipment • While the enforcement may be done by 3. Proper inspection procedures being folthe State Transport Department, the inlowed by the centres as detailed in the spection using the mobile fitness testing manual can be outsourced to the private contrac- 4. Presence of qualified/trained manpower in tor who operates the I&C centers in the the inspection centres. state.

• The audit should also cover the authenticity of the certificates given, storage, extraction, • Vehicles found possessing a valid fitness traceability and security of the data, operacertificate but still not up to the pretor’s validity in terms of training, parking scribed standards would be sent to the area, and security of the vehicles etc. vehicle inspection centre for a detailed re-examination.

• The States’ Transport Departments can design an audit plan for all the I&C cen• Other reasons to use mobile test statres under their jurisdiction. A well qualitions: fied team of auditors would make random 1. Part-time use in case of breakdown or checks in the inspection centres to check for renovation of existing fixed test stations; proper functioning and operation.

2. Road checks on vehicle safety; and 3. In areas with low vehicle density, which

TO BE CONTINUED IN NEXT EDITION makes fixed test stations not economi-

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BUSINESS INTELLIGENCE Why it fails in many organisations

F

our powerful worldwide changes have altered the business environment.

The first change is the emergence and strengthening of the global economy. The second change is the transformation of industrial economies and societies into knowledgeand information-based service economies.

The third is the transformation of the business enterprise. The fourth is the emergence of the digital firm. These changes in the business environment and climate pose a number of new challenges to business firms and their management. These new challenges have made many organisations to introduce business intelligence.

Business intelligence is an umbrella term that refers to a variety of software applications used to analyze an organizationâ&#x20AC;&#x2122;s raw data. BI as a discipline is made up of several related activities, including data mining, online analytical processing, querying and reporting.

intelligence being limited to specialists within an organisation instead of being embedded in processes. Individual departments produce reports from poor quality information leading to a lack of trust in the data. Also, business intelligence is not often linked to the performance management strategy, so KPIs are poorly defined and become irrelevant over time.

Also discovered is that in so many organisations there is no clear connection between the organisational strategy and the information used to manage the business. Consequently many reports bear little or no relation to strategic objectives. It is vital for management to focus on providing information that supports all business decision-making.

One of the principal business myths is that more data will automatically improve performance. Consequently organisations are spending millions on updating information systems that are basically faulty. Executives are literally drowning in a sea of data There are a number of reasons why business when what they really need is greater insight. intelligence projects fail in many organisation. The vast majority of reports end up in a black The most common is ownership of business hole and make no contribution to important

FRSC INSIGHT DECEMBER , 2013 14 strategic or tactical decisions. Subjecbetter performance measurement, competitive tive assumptions are intelligence and effective decision making. often made Those responsible for managing informaabout the tion flow should first gain a clear understandInformation is only useful links being of where the business creates real value. if it helps the organisation make tween better decisions. By aligning inford i f While financial information is generally remation requirements with strategic ferent ported effectively, it’s often harder to highneeds the organisation create groundmeaslight issues such as the overall health of a work for better performance measureproject, and other intangibles. It is the manu r e ment, competitive intelligence and ments, agement of these intangibles that frequenteffective decision making. leading l y creates the most value. to false c o n c l u sions.

Duplic a By understandWhile financial information is tion is rife, adding to the informaing the decigenerally reported effectively, it’s tion overload and pushing up costs. sion making often harder to highlight issues such process that as the overall health of a project, and Therefore, for any organisadrives these other intangibles. It is the managetion to become trusted users benefits, ment of these intangibles that freof a single set of data requires: businesses quently creates the most value. can adjust the • Clear ownership of data and inforentire informamation; tion flow to support these key activities.

And by cutting down the volume of reports, the organisation can appreciably cut down the cost of IT operation and other costs.

•

Clear ownership and management of the processes and systems that generate information; • Clear understanding of who uses the information and for what purpose Information is only useful if it helps the organisation make better decisions. By aligning information requirements with strategic needs the organisation create a groundwork for

References: • Does your business intelligence tell you the whole story? KPMG LLP, UK (2009).

• Management Information Systems: Managing the Digital Firm, 9th ed. Prentice Hall, Laudon, K. & Laudon, J. (2006) • http://www.cio.com/article/40296/Business_Intelligence_Definition_and_Solutions

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AEROMOBIL THE SLOVAK FLYING CAR

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ollowing the success recoded with the invention of the first flying car by a US company named Terrafugia Transition, a Slovakian designer and inventor, Štefan Klein who for over 20 was experimenting with his childhood dream, has today produced another flying car, called the Aeromobil.

In its current form, the Aeromobil consists of a steel chassis and carbon fiber body, weighing approximately 992 pounds empty. It has collapsible wings that are swept back for driving duties and unfolded for flight.

The two passenger car is six metres (20 feet) long, which can fit neatly into a parking space or a garage and fuels at any filling station. At airport when it’s time to fly, it can unfold its wings to their full, 27-foot span and within seconds becoming a plane.

The driver then shifts power from the rear wheels to the propeller. The machine can reach a top speed of 200km/h (124 mph) and travel as far as 700 km (430 miles), consuming 15 litres (4 gallons) of petrol per hour. While on the ground as a car, Aeromobil has maximum speed of more than 100 mph or 161 km/h.

In driving mode, the wings sweep back behind the cabin. They fit snugly along a boom that houses the shaft for the rear-mounted propeller, and locates the tail and rear wheels. After the successful flight test of Aeromobil, the flying car, is predicted to compete with the U.S.-built Terrafugia and even appears very viable as a commercial product.

Even though Aeromobil has not yet announced any plan to sell its flying car in the United States, but the producers could probably take advantage of the same Light Sport Aircraft regulations as Terrafugia if it did. These rules essentially create an entry-level pilot’s license better suited to recreational fliers. To operate the flying car, you would require dual licens-

FRSC INSIGHT DECEMBER , 2013 16

es, viz a driver’s license to drive on land and also a pilot license with at least 25 flying hours, to be able fly from the airport. Stefan Klein, who invented Aeromobil said he was inspired by the books about flying

by French authors Jules Verne and Antoine de Saint Exupery, He said “I got the idea to start working on a vehicle of the future at University, but honestly, who hasn’t dreamt of flying while being stuck in the traffic?” Klein, who has designed cars for BMW, Volkswagen and Audi, currently teaches at the Bratislava-based Academy of Fine Arts and Design.

He said “Flying’s in my blood - my grandfather and my father flew ultra-light aircrafts and I got my pilot’s license before I was old enough to drive a car,” Klein’s dream took to the skies in September when he piloted the Aeromobil during its first wobbly test flight.

The flying car may be beneficial to countries with vast areas lacking infrastructure and also popularly embraced by pilots licensed for ultra-light aircraft, as it would make life easier and also possible for them to park their car/aircraft at home, drive to the airport, take off, land and drive to their destinations without switching vehicles.

Despite these advantages, Jan Lesinsky of the Slovak University of Technology however believes “a combination of a car and a plane will always lose against the competition when we start comparing energy consumption,” Whatever happens, the development of the flying car would impart largely on the future of road safety management across the globe.

References: 1. http://www.chinadaily.com.cn/business/motoring/2013-11/06/content_17085601_2.htm 2. http://news.yahoo.com/flying-car-spreadswings-slovakia-050545849.html 3. http://www.autoblog.com/2013/10/22/slovakian-aeromobil-flying-car-first-flight/ 4. h t t p : / / w w w . m o t o r a u t h o r i t y . c o m / news/1087902_another-flying-car-slovakian-aeromobil-2-5-makes-first-test-flight 5. ht t p : / / w w w. s m h . c o m . au / d i g i t a l - l i f e / cartech/flying-car-spreads-its-wings-in-slovakia20140120-313zp.html

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10 Best Foods for Your Heart 1. Almonds Almonds contain Vitamin B2 (riboflavin), vitamin E, magnesium, and zinc which is good for your heart and your mood. B vitamins and magnesium help produce serotonin, which helps regulate mood. Zinc has also been shown to fight some negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease. They’re the perfect snack — so much better than a bag of chips.

2. Asparagus Asparagus contains heart-healthy anti-inflammatory nutrients like folate and vitamins C and D. It is also low in calories and quick cooking. Sauté it with sugar snap peas and toss with whole wheat pasta, olive oil, lemon juice, and a bit of freshly grated Parmesan cheese and pepper for a meatless meal fit for a (very healthy) king or queen.

3. Beans These versatile legumes contain more protein than any other plant food — just one cup provides a quarter of what we need each day. They also provide heart-healthy and stress-busting B vitamins, iron, and all-important calcium. Plus, they are considered “nature’s scrub brush” because one serving’s 15 grams of fibre goes through the intestines and sops cholesterol and takes it away.

4. Blueberries Almost all fruit is good for you — cherries, strawberries, mangos, peaches etc! But blueberries work overtime to provide you with antioxidants and vitamin C, both potent stress busters. They’re low in calories and sugar. Blueberries are also a good source of fibre, which can help relieve the cramps and constipation that can occur when you’re stressed out.

5. Broccoli Broccoli is packed with B vitamins and folic acid, which has been shown to help relieve stress, anxiety, panic, and even depression.

FRSC INSIGHT DECEMBER , 2013 18 6. Chocolate Dark chocolate (at least 75 percent cocoa; 85 percent is best) is not only a stress reducer —but it is hearthealthy, too! One study, conducted by researchers at the University of Scranton in Pennsylvania, showed that eating 6 ounces of dark chocolate a day lowered bad cholesterol. And that’s not all. Another researcher found that cocoa contains phenols — antiseptic, anti-inflammatory compounds that reduce your risk of heart disease by keeping fat-like substances from oxidizing in the blood and clogging your arteries.

7. Leafy greens Spinach, kale, dandelion greens, turnip tops, and Swiss chard — they’re all amazing foods that provide iron plus lots of vitamin C, both good for strong bones, teeth, and hair, and vitamin A and magnesium, both of which are excellent at helping you maintain calm. .

8. Salmon and other fish Most kinds of fish are loaded with B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins in terms of serotonin production; a vitamin B12 deficiency can even lead to depression. Omega-3 fatty acids are prevalent in salmon and tuna.

9. Sweet potatoes Talk about a nutritional powerhouse! The more colour a veggie has the better it is for you, according to nutritionists — and sweet potatoes might be the brightest of all. Potent antioxidants found in sweet potatoes help to shield our hearts. Plus, their sweet taste makes them delicious enough to eat for dessert.

10. Walnuts Another powerful nut! Walnuts contain alpha-linolenic acid, or ALA, an omega-3 fatty acid that is similar to the one found in salmon and herring. A handful of walnuts a day as a snack is an easy way to get this important nutrient.

Or, scatter a few on top of a salad for a satisfying crunch.

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7

tips to identifying FAKE NUMBER

PLATES

1. Any private number plate with the below mentioned reserved codes is fake: RESERVED CODES FOR COMMERCIAL NUMBER PLATES

X, Y and Z

RESERVED CODES FOR PRIVATE AND COMMERCIAL MOTORCYCLE NUMBER PLATES:

Q, U, V, and W

2. Any private or commercial number plate that carries the Coat of Arm printed at the top right corner, (except government plate) is fake.

3. Any number plate without the security features i.e. the watermarked ‘Coat of Arm’ and ‘Nigeria’ is fake 4. Any Private or Commercial fancy number, not tied to a Local Government Area code screen-printed at the top right hand side of the number plate, is fake 5. Number plate not embossed with the alphanumeric characters.

6. Number plate with the licensing Area Code or Authority code coming first and the vehicle number coming first 7. Number plate with vehicle number exceeding five characters

FRSC INSIGHT DECEMBER , 2013 EMERGENCY CALL LINE: 0700- CALL-FRSC (0700-2255-3772) EMERGENCY TEXT MESSAGE LINE: 0807 -769- 0362 FRSC EMERGENCY TOLL FREE LINE ON ALL NETWORKS: 122

frsc emergency

Planning Advisory Unit Converting data into intelligence for making evidence based decision Conducting global monitoring and benchmarking Conducting surveys and internal consulting for departments and corps offices Offering technical assistance and coaching to departments and corps Offices Phone: +234 8077201236 +234 7036136152