Department of Sport and Recreation

HEALTH and SAFETY CHECK LIST

forOfficials

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 grainsVegetablesFruitDairy (milk, yoghurt and cheese)Meat, fish, poultry, eggs and legumesFats (oils and butter)

• 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 officiatingRefuel: Have a light, carbohydrate-based snack

during the eventRepair 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 conditionsDehydration results from insufficient fluid intake and

affects reaction time and decision-makingOfficials should drink water before, during and following

an eventTo avoid cross-contamination, do not share water

bottlesAlcohol should not be used to rehydrate the body after

officiating.

Nutrition and Hydration: Tips for Officials

Sun Protection: Tips for Officials

• When officiating outdoors, protect yourself in 5 ways, where possible:Slip on protective clothingSlop on an SPF 30+ broad spectrum sunscreenSlap on a broad-brimmed hatSeek shadeSlide 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 enduranceMuscle strength and enduranceMuscle 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

RestIceCompression

apply ice to the injured area for 20 minutes every two hours (for up to 72 hours following the injury)

make yourself comfortable, avoid using the injured area for up to 72 hours

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

Nutrition and Hydration

Ensure you eat a variety of food from the core food groups each day. □

Remember to fuel, refuel, repair and recover. □Stay well-hydrated before, during and following an event. □

Sun Protection Where possible, slip on protective clothing, slop on SPF 30+ sunscreen, slap on a hat, seek shade and slide on sunglasses.

□

Monitor your skin for changes to freckles and moles and have regular skin examinations by a trained health professional.

□

Fitness Develop and maintain aerobic endurance, muscle strength and endurance, muscle flexibility.

□

Sleep Aim to get sufficient sleep each day and prior to each competition. □

Injury Prevention Warm up prior to the event and during event intervals. □Cool down immediately following the event. □Wear correctly fitted clothing and footwear. □

Health and Safety Checklist

Familiarise yourself with the basic principles for injury management. □

Injury Management Implement the RICER procedure when managing injury. □

The Environment Personally inspect the officiating environment before the commencement of the event.

□

Check officiating equipment prior to and throughout the event. □

Monitor environmental safety throughout the duration of the event. □

Health and Safety Checklist

Resourceshttp://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