Department of Sport and Recreation

Department of Sport and Recreation HEALTH and SAFETY CHECK LIST for Officials

Introduction • Sports Officials should consider personal health and safety as important components of officiating. • The following checklist has been developed to assist Officials monitor their personal health and safety in preparation for the roles and responsibilities that go with sports officiating: • Nutrition and Hydration • Sun Protection • Fitness • Sleep • Injury Prevention and Management • The Environment

Nutrition and Hydration • The energy demands of being an Official vary from sport to sport. • All Officials benefit from improved nutrition behaviours. • Specific nutrition strategies (training/competition diets) are more important for those Officials engaged in sports requiring a higher level of energy expenditure.

Nutrition and Hydration: Tips for Officials • Eat a variety of nutrient-dense food from the core food groups each day: • Breads, cereals and other grains • Vegetables • Fruit • Dairy (milk, yoghurt and cheese) • Meat, fish, poultry, eggs and legumes • Fats (oils and butter)

Nutrition and Hydration: Tips for Officials • Eating a varied diet should provide all essential nutrients including carbohydrates, proteins, minerals, vitamins, fats and oils, and fibre. • Carbohydrate (for energy) is the most important nutrient in a training/competition diet for Officials. • Protein is an important building block for the body.

Nutrition and Hydration: Tips for Officials • Remember to fuel, refuel, repair and recover: • Fuel: Increase your energy levels with a light high carbohydrate meal at least 2 hours before officiating • Refuel: Have a light, carbohydrate-based snack during the event • Repair and recovery: Following the event and over the next few days, replenish your muscle carbohydrate stores

Nutrition and Hydration: Tips for Officials • Remember to stay well-hydrated: • Fluid loss through sweating varies between individuals and is influenced by environmental conditions • Dehydration results from insufficient fluid intake and affects reaction time and decision-making • Officials should drink water before, during and following an event • To avoid cross-contamination, do not share water bottles • Alcohol should not be used to rehydrate the body after officiating.

Sun Protection: Tips for Officials • When officiating outdoors, protect yourself in 5 ways, where possible: • Slip on protective clothing • Slop on an SPF 30+ broad spectrum sunscreen • Slap on a broad-brimmed hat • Seek shade • Slide on sunglasses. • Monitor your skin for changes to freckles and moles and have regular skin examinations by a trained health professional.

Fitness: Tips for Officials • The personal fitness requirements of an Official varies between sports. • Officials need to develop and maintain the following 3 elements of fitness to met the demands of the event: • Aerobic endurance • Muscle strength and endurance • Muscle flexibility • Inadequate fitness can result in fatigue, which may affect concentration and decision-making. • The risk of injury may also increase with inadequate levels of fitness.

Sleep: Tips for Officials • The sleep requirements for each Official vary depending on many factors including age. • Teens generally need 9 hours on average per night while most adults require 7-8 hours per night. • Lack of sleep can cause memory problems, mood swings, impaired immune function, behaviour problems and ‘burn out’. • Getting sufficient sleep is important for Officials to optimise their overall health and safety, and performance on the day of competition.

Injury Prevention: Tips for Officials • The risk of injury varies according to the nature of the officiating role and environment. • Depending on the officiating role, remember to: • Warm up prior to the event and during event intervals • Cool down immediately following the event. • Maintain adequate levels of fitness. • Wear correctly fitted clothing and footwear that are appropriate to the requirements of the event being officiated. • Familiarise yourself with the basic principles for managing any soft tissue injury you may sustain in your officiating role.

Injury Management: Tips for Officials Rest make yourself comfortable, avoid using the injured area for up to 72 hours Ice apply ice to the injured area for 20 minutes every two hours (for up to 72 hours following the injury) Compression to avoid bleeding and swelling, apply a firm, elastic bandage to the injured area Elevation keep the injured area raised above the level of the heart Referral seek treatment from a qualified health professional as soon as possible.

The Environment: Tips for Officials • Environmental risks vary from sport to sport. • All Officials should personally inspect the officiating area, including equipment, prior to commencement of the event. • Continue to monitor environmental safety throughout the duration of the event. • Follow specific regulations, rules and guidelines pertaining to your sport. • Complete accredited courses to keep abreast of latest information.

Health and Safety Checklist

Resources http://healthfitness.com.au/articles/highperformancetraining/dehydration_performance.html http://www.ausport.gov.au/participating/coachofficial/generalprinciples/advanced http://www.dsr.wa.gov.au/officiating-general-principles http://www.ausport.gov.au/sportsofficialmag/physical_preparation/nutrition_for_field_officials http://www.ausport.gov.au/sportsofficialmag/physical_preparation/planning_and_preparation_for_the_season_ahead http://www.ausport.gov.au/sportsofficialmag/home

Department of Sport and Recreation