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Section 1: 800m Race in Track and Field

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Order Code: SA Student Thomas Health Science Sports and Exercise Assignment(1_24_39276_61)
Question Task Id: 500207

Section 1: 800m Race in Track and Field

Demands of the Sport:

The Women's 800m in Track and Field is an exciting middle-distance competition contested on a standard 400-meter track (13). This event mixes endurance and speed, forcing athletes to maintain a fast pace while conserving energy throughout the race. Joyner, M.J. Competitors must complete two laps around the track while keeping a quick pace and correctly managing their energy (13). The 800m is well-known for its tactical nature, which necessitates racers planning when to accelerate and when to sprint to the finish line. The race takes place over two laps on a regular 400-meter track, making it an exciting event for both competitors and spectators (13).

The 800m race is notable for its short duration, with participants sometimes finishing in under two minutes (34). This short distance places it among the shortest events in middle-distance running, adding to the race's challenging and exhilarating nature. Participants begin the race in staggered positions in certain lanes, which may be necessary for strategic reasons (28). After the first 100 metres, racers can choose for the inner lanes, which can have a big influence on their race strategy, securing the desired Gold, with Silver and Bronze going to the second and third-place finishers, respectively. With no tiebreakers, the aim is for the first person to cross the finish line to win, making the results apparent and easy to interpret.

The 800m race is a tough sports event that puts athletes through a variety of physiological and bioenergetic demands. Athletes must have a well-rounded set of characteristics to excel in this race. Aerobic endurance is essential for success in the 800m. A high aerobic endurance foundation is required for athletes to sustain a steady fast pace throughout the race (14). This capability is critical for sustaining the energy necessary to efficiently complete the distance.

Athletes have to utilise anaerobic power in addition to aerobic endurance, particularly at the conclusion of the race (34). When racers must sprint to the finish line, the capacity to generate energy from anaerobic systems becomes critical. This anaerobic force allows for a burst of speed that can be vital in selecting the winner (34). The 800m race is famous for its high-intensity character, which pushes runners to their utmost. This level of intensity frequently causes lactic acid build-up in the muscles (8). As a result, athletes must work hard to establish lactic acid tolerance. It allows them to tolerate the agonising pain of the build-up and sustain their speed, eventually finishing strong.

While endurance is essential, so are physical strength and quickness. These characteristics are especially important in the race's closing stretch. To surpass their opponents and win, athletes must have a strong stride and fast acceleration (32). The cardiovascular system is equally important in the 800m event. A healthy circulatory system is required for the effective delivery of oxygen and nutrients to working muscles (22). This guarantees that racers may maintain their speed and power throughout the race while also recovering from the event's demands. To summarise, a precise combination of aerobic endurance, anaerobic power, lactic acid tolerance, muscular strength, and cardiovascular training is required for successful performance in the 800m race. In order to succeed at the greatest level in this difficult sport, athletes must build a comprehensive set of physiological qualities.

Demands Related to Other Sport & Exercise Science Sub-disciplines:

The track and field 800m race are a highly dynamic event that incorporates various sub-disciplines within the realms of sport and exercise science. These areas of sports science are critical in assisting competitors to perform at their best in this difficult event.

In the 800m, biomechanics is very important. Athletes must grasp the most effective running style as well as the best stride length for this event. Efficient biomechanics additionally boost performance but also aid in energy conservation during the race (13). Sustaining proper form is critical to ensuring competitors' speed and endurance across the two laps of the 800m event.

Another important component that should not be overlooked is nutrition. Athletes in the 800m require proper dietary practises to maintain optimal energy levels and promote post-race recovery (36). The nutrition that an athlete consumes are critical to achieving the physical demands of the 800m. Carbohydrates, for example, give the essential fuel for the race's intensive exertion, while protein assists in muscle recovery.

Procedures for effective Recovery Strategies are also required. Following the physical difficulties of an 800m race, participants must reduce fatigue and increase overall performance (3). Recovery entails aspects such as relaxation, water, and nutrition, in addition to taking a break. Athletes must also use appropriate recovery strategies to reduce tiredness, reduce the risk of injury, and increase overall performance. Athletes must think about a range of aspects in their post-race recovery routines, such as adequate cooldown, stretching, and hydration. These elements are crucial for athletes to recuperate properly, prepare for future contests, and maintain their long-term health.

The Women's 800 metres in Track and Field is an exciting and hard event that combines diverse physiological demands as well as aspects of strategy and tactics. It certainly puts to the test the competitors' all-around ability who thrive in this event. Endurance and power are both necessary for success in the 800m, but so is a balanced approach to training and preparation. Athletes competing in this event must include biomechanics, nutrition, and recovery tactics into their training routine in order to perform optimally.

Test for Highest Priority Aerobic Energy System Demand:

Aerobic endurance is crucial in the Women's 800 m Track and Field event, as runners must maintain a high-intensity effort over a relatively long distance (34). The VO2 max test, which evaluates an athlete's maximal oxygen consumption, also known as VO2 max, is an important tool for assessing aerobic endurance in this context (27). This statistic represents the greatest degree of oxygen utilisation an individual may reach during severe physical exercise.

The VO2 max test is crucial in the framework of the Women's 800m since it examines an athlete's ability to effectively transport and use oxygen (33). The Women's 800m race uses both aerobic and anaerobic energy systems, although it heavily depends on the aerobic system in order to maintain a high-intensity exercise over a relatively lengthy period of time. Considering the physical constraints associated with this race, efficient oxygen consumption becomes important in maintaining the requisite high-intensity effort over such a brief span (18). In the Women's 800m, maintaining a high degree of aerobic capacity is crucial for sustaining a fast pace and limiting lactic acid build-up, making it a vital physiological component. Athletes competing in the 800m usually function at or near their VO2 max, making this test a useful standard for assessing their performance (7).

The VO2 max test's validity and reliability are widely acknowledged in the areas of exercise physiology and sports science, making it the preferred method for determining aerobic endurance. It gives an objective and quantifiable evaluation of an athlete's aerobic capacity, providing useful information about their physiology. It has been well researched and is supported by a large body of scientific literature, which increases its validity and reliability.

VO2 max testing is often done in specialised settings like exercise physiology laboratories or sports science research centres (23). These settings have the necessary equipment and experience to assure reliable test administration. The exam may also be available in specialised sports training facilities, notably institutions with specialised sports science programmes. To ensure the quality and reliability of the results, VO2 max testing must be monitored by skilled specialists and performed in controlled settings (16).

The VO2 max test is essential for quantifying an athlete's aerobic capacity, which is required for success in the Women's 800m. Its well-established reliability and validity has solidified its role as an essential element in sports science, enabling athletes to maximise their efforts to prepare for this difficult event and simplifying the development of personalised training plans.

Pre-Exercise Screening Document

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Risk Assessment

The VO2 max test is a useful tool for measuring the aerobic fitness of female athletes aged 20 to 30 competing in the 800m event at the 2022 Commonwealth Games. Nonetheless, like with any physiological examination, there are hazards that must be carefully considered. This risk assessment document tries to identify these possible dangers and provide mitigation solutions, with the overriding goal of assuring the athletes' safety and well-being during the testing procedure.

The Potential Risks Consists of:

Cardiovascular Stress: The exam places significant strain on the cardiovascular system, putting anyone with heart issues at risk (12).

Mitigation:

Prior medical exams, including electrocardiograms (ECG), should be performed to rule out any heart problems.

Regular monitoring of heart rate and blood pressure throughout the test is required, with the test being stopped immediately if abnormal levels are detected.

Respiration Discomfort: Athletes who have pre-existing respiratory issues may experience respiratory distress or pain throughout the test (12).

Mitigation:

Athletes should be examined for respiratory diseases and given relevant guidance based on their diagnosis.

Throughout testing, proper ventilation and availability to emergency respiratory assistance, including inhalers, should be immediately available.

Physical stress:The VO2 max test is demanding on the body and can lead to fatigue, particular among athletes who are not sufficiently prepared for the test's intensity (12).

Mitigation:

Before taking the test, athletes ought to undergo a comprehensive medical examination and be in good physical shape.

To limit the risk of injury, gradual warm-up and cool-down procedures should be adopted.

Musculoskeletal Issues: may include treadmill running or cycling, which might result in musculoskeletal injuries such as strains or sprains.

Mitigation:

A good warm-up should be performed by athletes to limit the chance of injury.

Professional employees can assist guarantee appropriate form and reduce the risk of damage.

Dehydration and Heat exhaustion: can occur as a result of the test, which is worsened in hot and humid environments.

Mitigation:

Testing ought to be carried out in a controlled setting with adequate temperature and humidity levels.

Athletes must stay hydrated both before and during the exam.

Emergency Procedures:

In the event of an adverse occurrence or an emergency during the VO2 max test, the following precautions should be taken:

If any alarming symptoms or readings are seen, the test should be stopped immediately.

On-site medical staff or an athletic trainer to give quick aid.

Access to life-saving equipment such as automated external defibrillators (AEDs), oxygen, and first-aid supplies.

A well-defined emergency action plan (EAP) explaining what to do in the event of a medical emergency.

The VO2 max test is an effective method for assessing aerobic fitness in female athletes aged 20 to 30 competing in the 800m at the 2022 Commonwealth Games. To ensure the safety of athletes undertaking this exam, it is necessary to identify potential hazards and implement risk-mitigation methods. A full screening method, competent medical supervision, and emergency procedures should be in place to reduce the risks associated with the test and respond to any adverse effects swiftly and effectively.

Test Protocols

Required Equipment:

Treadmill or Stationary Bike: Running section of the examStopwatch or timer: Record time during the test

Face Mask: Collect expired Gases for analysis.

Heart rate monitor: Measure and Record heart rate throughout test.

Oxygen and Carbon dioxide Analysers: measure the participant's respiratory gases during the test.

Metabolic cart: analyse the respiratory gases and calculate VO2 max.

Procedures for Testing:

Informed permission: Inform the individual about the test technique and acquire their informed permission. Ascertain that they are in excellent health and that they do not have any medical disorders that might be exacerbated by the test.

Equipment Setup: Calibrate the oxygen and carbon dioxide analysers and confirm that all equipment is operational. Put on the participant's face mask.

Measurement of Resting Heart Rate and Respiratory Gases: Have the individual sit quietly for 10-15 minutes to obtain baseline resting values for heart rate and respiratory gases. Keep track of these numbers.

Warm-up: Before the test, instruct the participant to do a quick warm-up that includes mild jogging and stretching. This should take around 10-15 minutes (Hebisz P).

Begin Test: The subject will begin the test by jogging at a comfortable speed on the treadmill or track. Increase the intensity (speed or grade) gradually until they attain a submaximal workout intensity. Maintain this level of intensity for many minutes to establish stable conditions. The intensity will vary depending on the participant's fitness level, but it should be between 70 and 85% of their predicted maximum heart rate.

Gas Collection: Collect and analyse the participant's breathing gases during the submaximal exercise phase. Based on their oxygen use and carbon dioxide generation, these data will be used to determine the participant's VO2 max.

Progressive Evaluation: Increase the intensity of the exercise after the submaximal phase. This may entail raising the treadmill's speed or gradient. Instruct the subject to keep going until they attain voluntary tiredness (15).

Calculation of VO2max: Calculate the participant's VO2 max using the data gathered throughout the test. This is the maximum quantity of oxygen they can use during activity. Typically, this figure is given in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min).

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Figure 1: VO2 Max Female Norm Chart (ml/kg/min)

Population: Clearly describe your target population, which in this case is ladies aged 20 to 30 who participate in the 800m. This specificity guarantees thatnorms are applicable to this unique population.

Ethical Considerations: Ensure that your study follows ethical norms and that all participants provide informed permission.

Testing methods: For VO2 max measurement, use standardised testing methods. Treadmill running and stationary cycling are two common approaches. Make certain that your testing procedures adhere to accepted scientific practises.

Data Processing: The information gathered throughout the test, such as heart rate, respiratory gases, and exercise intensity, will be analysed.

Oxygen Consumption (VO2), Heart Rate, Ventilation (VE), Carbon Dioxide Production (VCO2), Respiratory Exchange Ratio (RER or R), Workload or Power Output, Blood Pressure, Respiratory Rate and Depth, Blood Lactate Levels are some of the factors measured.

Using the data obtained, calculate the participant's VO2 max.

To evaluate aerobic fitness, compare the obtained VO2 max value to present norms or standards, or to the participant's own baseline measurements.

Inform the individual about the results of their testing, particularly their VO2 max value, and then use that information to alter their training and fitness programme as appropriate.

-140970364553500Save the information for future use or research.

Figure 2: Example of VO2 max data.

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The VO2 max test is a useful tool for determining an athlete's aerobic capacity, which is important for endurance sports such as the 800m race. It aids in the modification of training programmes and the tracking of performance as time passes.

Reporting Template for Test Results:

Athlete's Information:

Name:

Date of Birth:

Gender: Female

Age:

Event: Women's 800m Track and Field

Date of Testing:

Test Protocol:

Test Type: VO2 Max Test

Testing Facility:

Test Administrator:

Equipment Used:

Testing Protocol:

Test Results:

VO2 Max (ml/kg/min):

VO2 Max (l/min):

Performance Level:

Heart Rate at VO2 Max:

Respiratory Exchange Ratio (RER):

Test Duration:

Estimated Anaerobic Threshold:

Test Administrator's Signature:

Date:

Interpretation:

It is crucial to recognise the critical significance of aerobic fitness in this middle-distance race when analysing the athlete's VO2 Max performance within the context of the Women's 800 metres event. The athlete's VO2 Max score is an important measure of their cardiovascular endurance, which is crucial in the 800 metres (1). This event incorporates components of both aerobic and anaerobic energy systems, demanding competitors to maintain a high-intensity exertion for a lengthy period of time (1). A high VO2 Max implies efficient oxygen utilisation, which is critical for achieving the event's demands.

The athlete's VO2 Max score indicates a good foundation of aerobic fitness, which bodes well for their 800m performance. Aerobic capacity is critical for keeping a consistent pace throughout the race and avoiding tiredness. However, it is critical to consider other aspects such as running economy, pacing strategy, and anaerobic power, which all play a part in 800 metre performance (14).

Athletes can improve their performance by concentrating on a few crucial areas. First, athletes should focus on interval training to enhance anaerobic power, which will allow them to accelerate and sustain a strong finish in the race. Furthermore, players must fine-tune their pacing plan to ensure they utilise their energy optimally across the two laps (25). Finally, to avoid injuries and improve running economy, a well-rounded training programme should incorporate strength and flexibility training.

Training Specifics:

The VO2 max test is a useful tool for developing training plans for female athletes aged 20-30 competing in the Women's 800 metres (800m) track and field event, which combines aerobic and anaerobic demands. The test findings may be used to influence training plans for these athletes in the context of the 800m event outlined below:

Increase of Anaerobic Strength: While the 800m has strong aerobic demands, the last stretch of the race is highly reliant on anaerobic power. Athletes that have a high VO2 max may afford to focus on anaerobic power training in order to enhance their final stride. To improve their capacity to accelerate in the last phases of the race, specific training sessions may consist of high-intensity intervals, sprints, and speed endurance workouts (34).

AerobicProduction: The VO2 max test determines an athlete's maximum oxygen consumption, which reflects aerobic capability. Athletes with lower VO2 max values could require concentrating on building an aerobic foundation. Longer, lower-intensity runs can be included in training to build endurance. These lengthier training sessions should be included in their overall training plan to assist them in maintaining a fast pace during the two laps of the 800m event (34).

Lactic Acid Threshold Training: Because of its high intensity, the 800m frequently pushes athletes to their lactic acid threshold. Athletes with lower VO2 max values may require lactic acid tolerance training as part of their training plan. This involves particular training that mirror the intensity of the race, such as 400m repeats with limited rest, to enhance their tolerance and buffering of lactic acid (10).

Individualised Training tactics: The VO2 max test findings may provide helpful information for personalising training tactics. For athletes with varying VO2 max values, different training focuses may be necessary. Some athletes may require more aerobic development, whilst others may demand a stronger emphasis on anaerobic power and speed. Training settings that are tailored to each athlete's VO2 max results ensure that their specific strengths and weaknesses are addressed (31).

Recovery and Dietary requirements: The results of a VO2 max test might also reveal an athlete's recovery requirements. Those with greater aerobic capacity may require more effective recovery procedures in order to withstand more rigors training loads. Nutrition may be tailored to an athlete's energy expenditure, emphasising the need of optimal feeding for training and competition.

Monitoring development: Athletes can retake the VO2 max test on a regular basis to track their development. Increases in VO2 max values may be used to gauge the success of a training programme, providing athletes and coaches comfort that they are on the correct road.

Annual Training Plan:

The plan will be built on periodisation concepts, allowing athletes to gradually create a programme focused on strength and power training.

Phase Duration Main Training Focus Weekly Training Sessions Key Workouts

Base Building 1-12 week Aerobic conditioning 5-6 sessions/week Long, steady-state runs (60-75% max effort)

Hill sprints for strength

Strength 13-21 week Building leg strength 3-4 sessions/week Weightlifting (squats, lunges, deadlifts)

Plyometric drills for explosive power

Speed Endurance 21-30 week Developing race pace 4-5 sessions/week 400m repeats at 800m race pace

Fartlek training for varied intensity

Peak Phase 31-37 week Tapering for competition 3-4 sessions/week Short, high-intensity intervals (200-400m)

Race-specific practice

Pre- Competition 38-44

Week Sharpening & Speed + Race Preparation 4-5 sessions/week 6 x 200m at race pace

4 x 400m at 90% effort

800m pace intervals

Visualizing race strategies

Competition Phase 45-52

Week Improve your racing abilities and prepare for events Varies based on competition Actual 800m races

2 x 600m at race pace with rest

When these training phases and sessions are combined, they provide a thorough technique for preparing an 800m female runner for a major competition. They address the aerobic and anaerobic demands of the event, enhance strength, and power, and help the runner develop race-specific talents and tactics so she may compete at her best in the 800m race at the Commonwealth Games.

9. Interval Training Session Plan:

Screening Data:

Client 27-year-old elite-levelled female participating in the 2022 Commonwealth Games 800m Race

Weight 57kg

Focus Anaerobic and Aerobic

Location Local public park or track. Any area with sufficient equipment necessary to perform activities.

Intensity and how to monitor RPE (Rate of Perceived Exertion): Athletes can rate their perceived effort on a scale of 1 to 10, with 1 being relatively easy and 10 representing maximal work. It's a subjective yet useful technique for determining intensity.

Monitoring heart rate (HR) can offer objective data on workout intensity. Set target heart rate zones for each training session and ensure participants remain within them. Aerobic exercise should aim for 70-80% of an athlete's maximal heart rate.

Session Venue Type Risk Assessment Set Organization Readiness Evaluation Intensity Monitoring & Adjustments Sets

Warm-up Track or Field Risk of muscle strains Light jogging, dynamic stretches Ensure athletes are warmed up RPE (Rate of Perceived Exertion) 1

Potential tripping hazards on uneven surfaces Drills like high knees, butt kicks, strides and mentally focused on the task HR (Heart Rate) Overstretching if not done properly Short accelerations ahead. Aerobic Base Track or Road Overuse injuries 1000m or 1600m repeats at 75-80% effort Athletes should feel fresh and RPE, HR 3-5

Intervals Fatigue leading to poor form 2-3 minutes of easy jogging between intervals ready to push their limits. Hill Training Hill or Incline Slips and falls on steep terrain 200m uphill sprints at 90% effort Athletes should have rested legs RPE, Form 4-6

Intervals Overexertion on incline can lead to injury - Recovery walk or jog downhill and be mentally prepared. HR, Breathing Pattern Fartlek Training Varied Terrain Uneven surfaces, potential twisting ankles Mixed-paced run with 30s-2 min bursts at 85-90% Athletes should be in good shape Perceived Effort 5-8

Overexertion without proper recovery effort and 2-3 minutes easy recovery. and ready for varied intensity. Race Simulations Track or Road Muscle strains from pushing too hard Simulate race conditions, including pacing Athletes should have experience in Split Times 2-3

Dehydration due to high intensity and tactical decision-making. Race strategy and be properly HR, RPE, Form Cool-down Track or Field Risk of tripping due to fatigue Light jogging, static stretches Athletes should have completed the RPE, HR 1

Overstretching without proper form Deep breathing and hydration session successfully.

WORK HEALTH AND SAFETY RISK ASSESSMENT FORM

ENTER INFORMATION ABOUT THE ACTIVITY / TASK, PEOPLE AFFECTED, ITS LOCATION, AND THE PEOPLE COMPLETING THE RISK ASSESSMENT

Description of activity / task:

Training protocol specifically tasked to improve

Describe the working environment including layout and physical conditions:

Controlled setting, where individual is comfortable

Location(s):

Any gym suitable for both trainer and client.

Is there any emergency, security, licensing or approval requirements for this risk assessment? For example:

Emergencies spills, gas leaks, communication in remote conditions

Security storage of scheduled drugs, portable radiation equipment

Licensing or approvals approval from animal ethics committee No

How will this risk assessment be monitored?

For example: regular or ad-hoc inspections, training, audits, academic supervision of students. Regular and continuing evaluations will be used to monitor the risk assessments indicated in the training plan. Pre-session safety checks and briefings may be included to ensure that all participants are informed of potential dangers and safeguards. Ad hoc inspections should be conducted by coaches, trainers, or supervisors to ensure the safety of the training facility and equipment. Athletes will also be instructed and supervised to employ correct methods and form, and any changes in environmental variables (e.g., weather shifts) will be monitored continually during training sessions to guarantee safety. This constant monitoring will aid in the mitigation of possible dangers and the creation of a safer training environment.

What reference materials were used when developing this risk assessment? For example:

Legislation Standard operating procedures

Code of practice Incident investigations

Australian standards Manufacturers instructions

Gonzales TI, Westgate K, Strain T, Hollidge S, Jeon J, Christensen DL, et al. Cardiorespiratory fitness assessment using risk-stratified exercise testing and doseresponse relationships with disease outcomes. Scientific Reports [Internet]. 2021 Jul 28;11(1):15315. Available from: https://www.nature.com/articles/s41598-021-94768-3

Who was involved in the development of this risk assessment?

Facilitator: Henry Pham Signature: Henry Date: 20/10/2023

Team members: Signature Date:

VERSION DETAILS

Version Number:

1 Date created:

20/10/2023 Review date:

REVIEWER / PEER REVIEW (IF NECESSARY)

Name:

Signature:

Date:

Position:

APPROVER

The approver confirms that they have read the risk assessment, and are confident that the risk management process has been adequately undertaken in line with University policy or procedure.

Name:

Signature:

Date:

Position:

RISK MATRIX

WHAT HARM COULD OCCUR? WHAT IS THE LIKELIHOOD OF THE HARM OCCURRING? CALCULATE THE RISK SCORE

Take the consequence rating and select the correct row

Take the likelihood and select the correct column

The risk score is where the two ratings intersect

Consequence Description Likelihood Description Likelihood

Rare Unlikely Possible Likely Almost certain

Catastrophic Fatality or severe irreversible damage Almost certain Already happened or will occur in most circumstances within one year Consequence Catastrophic Moderate Moderate High Critical Critical

Major Extensive injuries or impairment Likely Will probably occur within one year Major Low Moderate Moderate High Critical

Moderate Medical treatment Possible May occur within foreseeable future such as within 1 3 years Moderate Low Moderate Moderate Moderate High

Minor First aid treatment Unlikely May occur at some time but unlikely in the foreseeable future Minor Very low Low Moderate Moderate Moderate

Insignificant No treatment required Rare Only occurs in exceptional circumstances Insignificant Very low Very low Low Low Moderate

SELECT THE DIFFERENT TYPES OF HAZARDS INCLUDED IN THE RISK ASSESSMENT

Biological Chemical

Electrical Extreme temperatures

Gravity Machinery and equipment

Manual tasks Noise

Off-campus work and travel Physical activity

Psychosocial Radiation

CONTROL TYPE (TO BE USED AS A GUIDE WHEN CONSIDERING WHAT CONTROLS TO USE)

Elimination Removing the hazard, for example taking a hazardous piece of equipment out of service

Substitution Replace the activity, process, or substance with a less hazardous one, for example substituting a hazardous chemical with a non-hazardous chemical

Isolation Physically isolate the hazard from the people being at risk, for example using a remote-control system to operate machinery, storing chemicals in a DG class cabinet

Engineering Change the equipment or environment where the process is undertaken; engineer out the problem, for example placing guards around moving parts of machinery

Administrative Develop systems of work to reduce peoples exposure to risk, for example policies, procedures, safety signs, posters, training, or safe work practices such as job rotation

Personal protective equipment (PPE) Provide suitable and properly maintained PPE to cover and protect people from contact or inhalation, for example, earmuffs, respirators, face masks, and aprons

COMPLETE THE RISK ASSESSMENT

Use the following steps as a guide to be completing the risk assessment:

List each task or job step, in sequential order, for the activity.

Identify the hazards for each task / job step.

List the current controls in place or to be used to control the identified hazard/s

Use the risk matrix on the second page to determine the risk score for each hazard with current controls in place.

List any additional/new controls (if needed to further reduce the level of risk)

Use the risk matrix on the second page to approximate the risk score for each hazard after additional/new controls have been implemented.

Identify who is responsible for ensuring controls are implemented

STEP 1:

TASK / JOB STEP STEP 2:

HAZARD

(WHAT IS THE SOURCE OF POTENTIAL HARM OR THE SITUATION WITH THE POTENTIAL TO CAUSE LOSS?) STEP 3:

CURRENT CONTROLS STEP 4:

RISK SCORE STEP 5:

ADDITIONAL / NEW CONTROLS

(IF NEEDED) STEP 6:

RESDIDUAL RISK

CONSEQUENCE LIKELIHOOD RISK SCORE CONSEQUENCE LIKELIHOOD RISK SCORE

Unsuitable footwear Not wearing appropriate footwear can bring about potential injury when landing Before participation, make sure you have the right footwear. Moderate Possible Moderate

Stretching during the warm-up period Overstretching, poor technique, and probable decreased performance Before participants perform any dynamic stretching, the instructor demonstrates proper technique. Moderate Unlikely Moderate

Movement when approaching the equipment Possible tripping or collision into surrounding equipment causing potential risk of injury

Keep the surrounding area clean. Moderate Rare Low

Participants' health status Possible aggravation of any pre-existing muscle injuries Pre-exercise health questionnaire to confirm that the participant is 'healthy' and fit to participate in the experiment. Major Possible Moderate

Aerobic Base Injuries caused by overuse. Fatigue causes bad form. Teaching suitable technique to participants in the exam in order to minimise any accidents that may occur Major Possible Moderate

Hill Training Slips and falls over a slick surface.

Overexertion on an uphill might result in injury. Teaching proper technique to participating individuals in the test in order to minimise any injuries that may take place Major Possible Moderate

Fartlek Training Uneven terrain, probable ankle twisting

Overexertion without enough recuperation Teaching proper technique to participating individuals in the test in order to minimise any injuries that may take place Major Possible Moderate

Race Simulation Muscle strains from pushing too hardDehydration due to high intensity Teaching proper technique to participating individuals in the test in order to minimise any injuries that may take place Moderate Possible Moderate

Cool Down (Static Stretching & light jogging) There is a risk of creating muscular strain or tendons and ligament injury. Overstretching, inappropriate methods, and holding a stretch for too long are all examples of overstretching. An instructor showing proper technique before a participant performs any static stretching. Major Unlikely Moderate

Maintain social distance and cleanliness, COVID. COVID-19 infection risk

Risk of getting other diseases Encourage excellent hygiene, such as hand washing and the use of sanitizer on hands or in areas of contact. Place sanitation throughout the facility to maintain frequent hygiene. Provide appropriate personal protection equipment, such as a mask, to be worn when not performing. Major Unlikely Moderate

STEP 7: LIST WHO IS RESPONSIBLE FOR IMPLEMENTING THE CURRENT CONTROLS

CONTROLS WHO IS RESPONSIBLE FOR IMPLEMENTING

Clear instructions and suggestions about movement method Instructor

Clean Facility Instructor

The Pre-Screening Questionnaire had adequate and reliable information. Instructor and Participant

IMPLEMENTATION OF ADDITIONAL RISK CONTROLS

Additional control measures may be required where either:

There is an unacceptable level of risk

Short term controls have been implemented until longer term controls are available.

These additional controls must be documented and assigned to a responsible person for action.

ADDITIONAL CONTROLS NEEDED RESOURCES REQUIRED RESPONSIBLE PERSONS DATE OF IMPLEMENTATION

Nutrition and Hydration Recommendations:

Female 800m runners aged 20 to 30 years must engage in recovery practises to prepare their bodies for the demands of their training sessions and contests. Post-workout diet is critical for recuperation after strenuous activities. Consuming carbs within 30 minutes of exercise, particularly in a 3:1 or 4:1 protein-to-carbohydrate ratio, aids in the replenishment of muscle glycogen, providing important energy stores for following sessions. Lean protein, such as chicken, fish, or tofu, aids in muscle recovery, with 10-20 grammes advised post-workout (17). Rehydration is also critical since lost fluids must be restored with water or a sports drink to return to normal hydration levels (20). In rehydration, electrolytes such as sodium and potassium should be balanced, especially after severe activities with large sweat losses. Consuming antioxidant-rich meals like fruits and vegetables helps to reduce the effects of oxidative stress and inflammation (30).

Hydration ought to begin immediately after training, with the goal of replacing 150% of fluid loss over the next 2-4 hours. Maintaining an optimal electrolyte balance is critical, especially after intensive activities that result in significant sweat loss (6). These healing techniques are interconnected and offer major advantages. The combination of carbs and protein kick-starts muscle repair by lowering discomfort and encouraging muscular adaption (17). Adequate hydration keeps you hydrated and allows you to operate at your best. Antioxidants aid in overall recuperation by counteracting the oxidative damage generated by strenuous exercise (30). In conclusion, these nutrition and hydration practises are essential for female 800m runners because they promote faster recovery, reduce muscle soreness, increase performance, and help in long-term training adaptations.

Section 2: Physically Demanding Occupation (Construction Worker)

Demands of the Occupation:

As a skilled labourer, the construction worker helps to the development and maintenance of infrastructure and structures. Their responsibilities on construction sites include a variety of jobs ranging from digging and excavating to framing and roofing, all of which need the use of various tools and equipment (4). They adhere to the plans for architecture and construction designs precisely to guarantee that projects are completed safely and in line with particular specifications. These workers are known for their physical toughness, adaptability, and unwavering devotion to exerting themselves in a variety of weather conditions, all while in the service of creating the critical built environment on which civilisation relies every day (4).

Construction workers commonly depend on their strong physical abilities, such as significant strength and muscular endurance, to do their duties efficiently. This physically hard job entails frequent heavy lifting, transporting supplies, and the use of numerous equipment and machines. When carrying large building materials or using power equipment, strength is required, but muscular endurance is required to sustain these efforts over long periods of time (26). This physical resilience allows construction workers to resist the rigours of their jobs, allowing them to contribute to the building as well as upkeep of structures and infrastructure in a safe and efficient manner.

Given the wide and rigors nature of their activities, construction workers rely on cardiovascular endurance as a vital prerequisite. The physical demands they face vary drastically, necessitating stable energy levels throughout the workday (24). These workers may be required to execute severe tasks such as carrying large things, climbing, or participating in continuous manual labour, and having strong cardiovascular endurance allows them to properly manage these physically demanding components of their profession (24). This endurance not only helps them be more productive, but it also plays an important part in maintaining their safety over extended periods of time, whether they are moving supplies, running heavy machinery, or working in adverse weather conditions.

Construction work typically requires a high level of flexibility and mobility from workers in this position. Bending, twisting, and reaching are common actions on construction sites, and personnel must be flexible and physically versatile to traverse the ever-changing and sometimes tough situations (26). Whether reaching for items or bending to access confined locations, this employment requires workers to be in good physical shape in order to do these tasks safely and comfortably. Mobility and flexibility are essential characteristics for construction workers in order to carry out their jobs successfully while minimising the danger of physical strain or damage on the job.

Demands Related to Other Sport & Exercise Science Sub-disciplines:

Biomechanics plays an essential role in the construction industry, especially when it comes to the safety of construction workers. This discipline focuses on learning the right approaches to lifting and body mechanics in order to avoid injuries (26). Considering construction work frequently entails the management of big weights and physically hard activities, these concepts are essential. Effective biomechanics requires learning how to lift, carry, and move items while minimising the danger of musculoskeletal injury (5). This not only protects construction workers' health and safety, but it also increases their effectiveness and output on the construction site.

Workers in the construction industry must comprehend the fundamental ideas of biomechanics in order to maintain their physical well-being. This means learning how to lift goods and use their bodies in a way that reduces the danger of damage. By adhering to these rules, construction workers may ensure not only their safety but also their efficacy, therefore contributing to the general effectiveness of construction projects (5). As a result, biomechanical understanding is an advantageous tool in the construction business, helping both worker health and job quality.

Another area of study is Ergonomics. In the construction sector, ergonomics implies a conscious effort to improve the work environment and responsibilities in order to prevent physical strain and the risk of harm. This involves designing tools, equipment, and workspaces to be more comfortable and efficient for construction workers (35). When the workplace is tailored to the specific needs of the workers, productivity rises and the risk of problems such as musculoskeletal injuries falls. Simply speaking, construction worker ergonomics is providing a work environment that reduces physical exertion and the possibility of accidents (35). This may entail altering tools, workstations, and equipment to accommodate workers' natural motions and comfort. Employer-made changes like these can improve construction workers' overall well-being and contribute to a safer and more efficient work environment.

Appropriate diet and hydration are critical in maintaining the energy levels of construction workers who do physically demanding duties. These workers rely on a well-balanced diet to provide the vital nutrients and calories required to withstand long durations of heavy labour (29). Proper diet ensures that they have the power and stamina needed to operate heavy machines, lift materials, and do physically demanding tasks. Adequate hydration is also essential, considering the typically hot and physically demanding environment of construction sites. Maintaining sufficient hydration not only helps to maintain attention and attentiveness, but it also helps to regulate body temperature, which reduces the risk of heat-related disorders (29). A combination of optimal nutrition and hydration is critical for maintaining construction workers' health as well as productivity while they carry out their activities safely and successfully.

Test for Highest Priority Aerobic Energy System Demand:

The "6-Minute Walk Test" is a good test for senior construction workers. This test measures an individual's functional endurance and falls under the ambit of exercise physiology and functional capacity evaluation (2). It evaluates their ability to maintain physical activity for a lengthy amount of time, simulating the real-world obstacles they face on the building site. This is particular significant for older workers since it assesses their aerobic fitness, muscular strength, and general stamina in relation to their job needs.

Construction workers address a variety of physical demands in their jobs, and it's especially important to recognise the unique requirements and limits of older workers. Various sub-disciplines of sport and exercise science are used to efficiently satisfy these criteria.

Furthermore, to exercise physiology, biomechanics and ergonomics play critical roles in boosting construction workers' well-being. Employers can detect and manage possible sources of musculoskeletal injuries by assessing their body mechanics, posture, and ergonomic variables in the workplace. Furthermore, designing strength and conditioning programmes that are appropriate to the physical demands of construction work may considerably improve workers' general fitness, strength, and resilience.

The 6-Minute Walk Test (6MWT) is a basic yet efficient evaluation used to examine the physical capabilities of individuals, in particular individuals aged 65 and more, including construction workers. This test includes determining how far a person can walk in six minutes. The 6MWT's primary goal is to assess an individual's endurance during exercise, functional abilities, and total cardiorespiratory fitness (11).

This test is especially important for construction workers 65 and older since it provides vital information into their physical health and ability to execute the demands of their profession. The 6MWT provides a realistic assessment of the extent to which older people can maintain physical activity since construction work frequently involves tasks that demand stamina and endurance (3). It evaluates their cardiovascular health, muscle strength, and general fitness in a way that corresponds to the frequency and volume of activities they could face on a construction site. Employers and health experts may use this information to adapt work tasks and exercise programmes that assure the security and well-being of older construction workers while optimising their efficiency at work.

The 6MWT is a well-accepted and reliable method for assessing the functional ability and aerobic fitness of older people, specifically those in physically demanding occupations such as construction workers aged 65 and older (11). Extensive study has demonstrated its precision in evaluating critical fitness markers, confirming its validity and trustworthiness. The exam itself is additionally highly regarded in clinical healthcare settings, but it is also widely used in professional settings. It provides a trustworthy and accurate method of assessing their aerobic endurance and total functional fitness. This evaluation is crucial in establishing their ability to manage the demanding demands of their employment while maintaining their health and security.

The 6-Minute Walk Test (6MWT) can be given in a variety of circumstances, including working environments or clinical settings (21). Construction businesses may have specific facilities on their premises for conducting these testing. Furthermore, many organisations, particularly those with an emphasis on occupational health and safety, conduct these examinations on-site on a regular basis to assess the physical capabilities. In essence, the 6MWT may be tested in a variety of settings, including the construction company's own facilities and clinical settings.

Pre-Exercise Screening Document

INCLUDEPICTURE "https://ugc.futurelearn.com/uploads/assets/3a/03/3a035b6b-c8d1-4116-9b39-727e1a955002.jpg" * MERGEFORMATINET

Risk Assessment:

WORK HEALTH AND SAFETY RISK ASSESSMENT FORM

ENTER INFORMATION ABOUT THE ACTIVITY / TASK, PEOPLE AFFECTED, ITS LOCATION, AND THE PEOPLE COMPLETING THE RISK ASSESSMENT

Description of activity / task:

The 6-Minute Walk Test (6MWT)in which participants are required to walk for six minutes at their own speed, covering as much ground as they can in that time.

Describe the working environment including layout and physical conditions:

A straight and uninterrupted walkway of a certain length, typically marked with cones or tape. It should be devoid of any risks or impediments, allowing persons to walk in a safe and consistent course during the exam.

Location(s):

Any

Is there any emergency, security, licensing or approval requirements for this risk assessment? For example:

Emergencies spills, gas leaks, communication in remote conditions

Security storage of scheduled drugs, portable radiation equipment

Licensing or approvals approval from animal ethics committee No

How will this risk assessment be monitored?

For example: regular or ad-hoc inspections, training, audits, academic supervision of students. Monitored through regular on-site inspections and audits to ensure proper test administration and safety protocols are consistently adhered to. Additionally, ongoing training for personnel responsible for conducting the test, and academic supervision of students involved in administering the 6MWT, can further enhance the quality and safety of the assessment.

What reference materials were used when developing this risk assessment? For example:

Legislation Standard operating procedures

Code of practice Incident investigations

Australian standards Manufacturers instructions

Gonzales TI, Westgate K, Strain T, Hollidge S, Jeon J, Christensen DL, et al. Cardiorespiratory fitness assessment using risk-stratified exercise testing and doseresponse relationships with disease outcomes. Scientific Reports [Internet]. 2021 Jul 28;11(1):15315. Available from: https://www.nature.com/articles/s41598-021-94768-3

Who was involved in the development of this risk assessment?

Facilitator: Henry Pham Signature: Henry Date: 20/10/2023

Team members: Signature Date:

VERSION DETAILS

Version Number:

1 Date created:

20/10/2023 Review date:

REVIEWER / PEER REVIEW (IF NECESSARY)

Name:

Signature:

Date:

Position:

APPROVER

The approver confirms that they have read the risk assessment, and are confident that the risk management process has been adequately undertaken in line with University policy or procedure.

Name:

Signature:

Date:

Position:

RISK MATRIX

WHAT HARM COULD OCCUR? WHAT IS THE LIKELIHOOD OF THE HARM OCCURRING? CALCULATE THE RISK SCORE

Take the consequence rating and select the correct row

Take the likelihood and select the correct column

The risk score is where the two ratings intersect

Consequence Description Likelihood Description Likelihood

Rare Unlikely Possible Likely Almost certain

Catastrophic Fatality or severe irreversible damage Almost certain Already happened or will occur in most circumstances within one year Consequence Catastrophic Moderate Moderate High Critical Critical

Major Extensive injuries or impairment Likely Will probably occur within one year Major Low Moderate Moderate High Critical

Moderate Medical treatment Possible May occur within foreseeable future such as within 1 3 years Moderate Low Moderate Moderate Moderate High

Minor First aid treatment Unlikely May occur at some time but unlikely in the foreseeable future Minor Very low Low Moderate Moderate Moderate

Insignificant No treatment required Rare Only occurs in exceptional circumstances Insignificant Very low Very low Low Low Moderate

SELECT THE DIFFERENT TYPES OF HAZARDS INCLUDED IN THE RISK ASSESSMENT

Biological Chemical

Electrical x Extreme temperatures

x Gravity Machinery and equipment

Manual tasks Noise

Off-campus work and travel Physical activity

Psychosocial Radiation

CONTROL TYPE (TO BE USED AS A GUIDE WHEN CONSIDERING WHAT CONTROLS TO USE)

Elimination Removing the hazard, for example taking a hazardous piece of equipment out of service

Substitution Replace the activity, process, or substance with a less hazardous one, for example substituting a hazardous chemical with a non-hazardous chemical

Isolation Physically isolate the hazard from the people being at risk, for example using a remote-control system to operate machinery, storing chemicals in a DG class cabinet

Engineering Change the equipment or environment where the process is undertaken; engineer out the problem, for example placing guards around moving parts of machinery

Administrative Develop systems of work to reduce peoples exposure to risk, for example policies, procedures, safety signs, posters, training, or safe work practices such as job rotation

Personal protective equipment (PPE) Provide suitable and properly maintained PPE to cover and protect people from contact or inhalation, for example, earmuffs, respirators, face masks, and aprons

COMPLETE THE RISK ASSESSMENT

Use the following steps as a guide to be completing the risk assessment:

List each task or job step, in sequential order, for the activity.

Identify the hazards for each task / job step.

List the current controls in place or to be used to control the identified hazard/s

Use the risk matrix on the second page to determine the risk score for each hazard with current controls in place.

List any additional/new controls (if needed to further reduce the level of risk)

Use the risk matrix on the second page to approximate the risk score for each hazard after additional/new controls have been implemented.

Identify who is responsible for ensuring controls are implemented

STEP 1:

TASK / JOB STEP STEP 2:

HAZARD

(WHAT IS THE SOURCE OF POTENTIAL HARM OR THE SITUATION WITH THE POTENTIAL TO CAUSE LOSS?) STEP 3:

CURRENT CONTROLS STEP 4:

RISK SCORE STEP 5:

ADDITIONAL / NEW CONTROLS

(IF NEEDED) STEP 6:

RESDIDUAL RISK

CONSEQUENCE LIKELIHOOD RISK SCORE CONSEQUENCE LIKELIHOOD RISK SCORE

Unsuitable footwear Not wearing appropriate footwear can bring about potential injury when landing Before participation, make sure you have the right footwear. Moderate Possible Moderate

Stretching during the warm-up period Overstretching, poor technique, and probable decreased performance Before participants perform any dynamic stretching, the instructor demonstrates proper technique. Moderate Unlikely Moderate

Movement when approaching the equipment Possible tripping or collision into surrounding equipment causing potential risk of injury

Keep the surrounding area clean. Moderate Rare Low

Participants' health status Possible aggravation of any pre-existing muscle injuries Pre-exercise health questionnaire to confirm that the participant is 'healthy' and fit to participate in the experiment. Major Possible Moderate

6MWT physical strain, cardiovascular stress, or fatigue during the test. oversee the test, ensuring participants have medical clearance, and providing a safe and level walking surface. Adequate medical equipment and emergency response plans should also be in place. major likely Moderate Cool Down (Static Stretching & light jogging) There is a risk of creating muscular strain or tendons and ligament injury. Overstretching, inappropriate methods, and holding a stretch for too long are all examples of overstretching. An instructor showing proper technique before a participant performs any static stretching. Major Unlikely Moderate

Maintain social distance and cleanliness, COVID. COVID-19 infection risk

Risk of getting other diseases Encourage excellent hygiene, such as hand washing and the use of sanitizer on hands or in areas of contact. Place sanitation throughout the facility to maintain frequent hygiene. Provide appropriate personal protection equipment, such as a mask, to be worn when not performing. Major Unlikely Moderate

STEP 7: LIST WHO IS RESPONSIBLE FOR IMPLEMENTING THE CURRENT CONTROLS

CONTROLS WHO IS RESPONSIBLE FOR IMPLEMENTING

Clear instructions and suggestions about movement method Instructor

Clean Facility Instructor

The Pre-Screening Questionnaire had adequate and reliable information. Instructor and Participant

IMPLEMENTATION OF ADDITIONAL RISK CONTROLS

Additional control measures may be required where either:

There is an unacceptable level of risk

Short term controls have been implemented until longer term controls are available.

These additional controls must be documented and assigned to a responsible person for action.

ADDITIONAL CONTROLS NEEDED RESOURCES REQUIRED RESPONSIBLE PERSONS DATE OF IMPLEMENTATION

Test Protocol:

Preparation:

Health exam: Before administering the test, make sure the elderly construction worker has had a health check. This should involve a review of your medical history, blood pressure measurement, and an evaluation of any pre-existing medical issues.

Informed Consent: Obtain the participant's informed consent by explaining the purpose and nature of the test.

Select a Suitable Location: Choose a flat, well-lit, and unobstructed walking space, either in the workplace or at a designated testing location.

Heart Rate Monitor: Give each participant a heart rate monitor so that they may continually measure their heart rate during the exam.

Test Procedures

Warm-Up: Begin with a quick warm-up that includes mild stretching and a few minutes of walking at a comfortable speed.

Instruction of the 6MWT: Explain to the participant that the aim is to walk as far as possible in six minutes.

Test Execution: Instruct the participant to begin walking at their own speed and cover as much ground as they can in six minutes. Encourage them to continue walking rather than running or jogging.

Monitor: Regularly measure the participant's heart rate and perceived effort. Ascertain that they are safe and not in any discomfort.

Assist: Prepare to offer support if the participant develops weariness or other negative effects.

Standards/Norms:

Figure 1: Scores of Elderly People of Both Genders

The 6-Minute Walk Test (6MWT) standards and guidelines for construction workers aged 65 and over may not be expressly stated for this specific group. However, the test can be modified depending on standard 6MWT criteria and concerns for older people in physically demanding employment.

6MWT General Guidelines: The 6MWT is a popular test for determining functional capacity and endurance. It usually entails having the participant walk as far as they can in six minutes. The American Thoracic Society (ATS) and the European Respiratory Society (ERS) give recommendations for administering this test, which can be modified to accommodate older construction workers.

Medical clearance: Before taking the test, older people, especially those in physically demanding industries like construction, should have a medical clearance. This is done to verify that they are physically fit for the examination.

While there may not be special guidelines for construction workers, the findings of the 6MWT can be compared to age-adjusted norms for the general population. This can be used to assess the individual's performance in relation to their age group.

Safety Measures: Because building work is physically demanding, safety measures during the test are critical. It is recommended that a medical expert or qualified people be present during the exam, as well as access to emergency medical equipment.

Workplace Ergonomics: Take into account the unique demands of the construction business. This involves musculoskeletal health, cardiovascular endurance, and total physical fitness. The test may be used to create a baseline for tailoring strength and conditioning programmes for senior construction workers.

Reporting Template for Test Results:

6-Minute Walk Test Data Sheet

Participant Information:

Name:

Date of Birth:

Gender:

Medical Clearance: [Yes] / [No]

Test Details:

Date of Test:

Location:

Surface: [Indoor] / [Outdoor]

Weather Conditions:

Assistive Device: [Yes] / [No]

If yes, specify:

Test Procedure:

- Explain the test to the participant.

- Measure resting heart rate:

- Measure resting blood pressure:

Test Performance:

- Start Time:

- End Time:

Distance Walked:

RPE (Rate of Perceived Exertion):

Post-Test Measurements:

- Measure heart rate immediately after the test: bpm

- Measure blood pressure immediately after the test:

Participant Feedback:

- Was the test too strenuous? [Yes] / [No]

- Any discomfort or symptoms during the test?

- Participant's overall comments:

Results and Interpretation:

- Interpret the test results based on age-adjusted norms.

- Any notable observations or recommendations:

- Discuss with a healthcare professional as needed.

Training Specifics:

The findings of a 6-Minute Walk Test (6MWT) for construction workers aged 65 and up provide useful information that may be utilised to tailor training programmes to their unique needs. These insights cover a variety of topics, each of which is important in personalising training for this group.

One major topic is the evaluation of aerobic capacity. The 6MWT assesses an individual's capacity to maintain physical activity for an extended period of time, which directly reflects their cardiovascular fitness. If the test indicates a reduction in aerobic capacity, training programmes can be designed to improve cardiovascular endurance, which is required for long-term labour on construction sites. These programmes may involve exercises like walking, cycling, or swimming that are intended to increase general stamina.

Muscle strength and endurance are other significant factors to consider. The 6MWT findings can provide information on a person's physical fitness for jobs that include lifting heavy materials and tools, which is common in the construction industry. When the test reveals a lack of strength in this area, training plans may be adjusted to incorporate strength exercises which concentrate on the specific muscle groups involved in construction occupations.

Balance and stability are critical for avoiding injuries and accidents on an intense work site. While the 6MWT is not a direct measure of balance, it might reveal balance and stability issues indirectly. If such issues are detected, training courses can be changed to include activities that enhance balance and coordination, reducing the likelihood of an accident.

Functional training is a critical component in designing programmes for elderly construction workers. The 6MWT measures a person's functional endurance, which is directly related to their ability to satisfy the demands of their profession. To guarantee that these personnel can withstand the rigours of construction, training may be tailored to replicate the physical demands of the job.

Training Plan:

Screening Data:

Client 67 years old male construction worker

Weight 92 kg

Focus Improve all aspects of health

Location Gym

Month Training Focus Description

January Baseline Assessment Conduct a first fitness evaluation, including the 6-Minute Walk Test (6MWT) and a general health check.

February Cardiovascular Health Begin with low-impact cardio exercises such as walking and cycling. 3 sessions each week, 30 minutes each.

March Strength and Flexibility In order to improve muscular strength and flexibility, use resistance training with stretching activities. Twice a week.

April Building Endurance Increase aerobic effort and duration gradually. Incorporate brisk walking and mild jogging. 4 sessions each week, 45 minutes each.

May Balance and Coordination Use balance and coordination exercises to improve workplace safety. Twice a week.

June Strength Training Strengthen your muscles by increasing your resistance exercise. Twice a week.

July Aerobic Conditioning Maintain aerobic capacity by engaging in moderate to high-intensity exercises. 4 sessions each week, 45 minutes each.

August Interval Training Introduce interval training to put the cardiovascular system to the test. Twice a week.

September Job-Specific Conditioning Workouts should be tailored to simulate building duties and expectations. Three times every week.

October Flexibility and Recovery To avoid injuries, prioritise stretching and recuperation activities. Twice a week.

November Cardiovascular Endurance Testing The 6MWT can be used to reassess aerobic endurance. Adjust the strategy as required.

December Annual Review and Planning Based on individual requirements, review progress and create goals for the future year.

Interval Training Session Plan:

Training Session Venue Risk Assessment Exercise Plan

Warm-up Workplace/ On-site Training Facility Ensure a level surface, proper footwear, and a safe environment. Light 5-10 minute walk, followed by dynamic stretches (leg swings, arm circles).

Interval 1 Same as above Monitor for signs of overexertion and adjust exercises accordingly. 3 sets of 30-second brisk walking, with 60 seconds of slow walking/rest in between.

Interval 2 Same as above Ensure the worker is adequately hydrated. 3 sets of 30-second stair climbing (if available), with 60 seconds of rest between sets.

Interval 3 Same as above Keep a close eye on heart rate and perceived exertion. 3 sets of 30-second brisk walking or stationary biking, with 60 seconds of rest between sets.

Interval 4 Same as above Avoid extreme weather conditions that could lead to overheating or dehydration. 3 sets of 30-second bodyweight squats, with 60 seconds of rest between sets.

Cool-down Same as above Ensure proper stretching and gradual recovery. 5-10 minute slow walking, followed by static stretches (hamstring, calf, shoulder stretches).

WORK HEALTH AND SAFETY RISK ASSESSMENT FORM

ENTER INFORMATION ABOUT THE ACTIVITY / TASK, PEOPLE AFFECTED, ITS LOCATION, AND THE PEOPLE COMPLETING THE RISK ASSESSMENT

Description of activity / task:

The 6-Minute Walk Test (6MWT)in which participants are required to walk for six minutes at their own speed, covering as much ground as they can in that time.

Describe the working environment including layout and physical conditions:

A straight and uninterrupted walkway of a certain length, typically marked with cones or tape. It should be devoid of any risks or impediments, allowing persons to walk in a safe and consistent course during the exam.

Location(s):

Any

Is there any emergency, security, licensing or approval requirements for this risk assessment? For example:

Emergencies spills, gas leaks, communication in remote conditions

Security storage of scheduled drugs, portable radiation equipment

Licensing or approvals approval from animal ethics committee No

How will this risk assessment be monitored?

For example: regular or ad-hoc inspections, training, audits, academic supervision of students. Monitored through regular on-site inspections and audits to ensure proper test administration and safety protocols are consistently adhered to. Additionally, ongoing training for personnel responsible for conducting the test, and academic supervision of students involved in administering the 6MWT, can further enhance the quality and safety of the assessment.

What reference materials were used when developing this risk assessment? For example:

Legislation Standard operating procedures

Code of practice Incident investigations

Australian standards Manufacturers instructions

Gonzales TI, Westgate K, Strain T, Hollidge S, Jeon J, Christensen DL, et al. Cardiorespiratory fitness assessment using risk-stratified exercise testing and doseresponse relationships with disease outcomes. Scientific Reports [Internet]. 2021 Jul 28;11(1):15315. Available from: https://www.nature.com/articles/s41598-021-94768-3

Who was involved in the development of this risk assessment?

Facilitator: Henry Pham Signature: Henry Date: 20/10/2023

Team members: Signature Date:

VERSION DETAILS

Version Number:

1 Date created:

20/10/2023 Review date:

REVIEWER / PEER REVIEW (IF NECESSARY)

Name:

Signature:

Date:

Position:

APPROVER

The approver confirms that they have read the risk assessment, and are confident that the risk management process has been adequately undertaken in line with University policy or procedure.

Name:

Signature:

Date:

Position:

RISK MATRIX

WHAT HARM COULD OCCUR? WHAT IS THE LIKELIHOOD OF THE HARM OCCURRING? CALCULATE THE RISK SCORE

Take the consequence rating and select the correct row

Take the likelihood and select the correct column

The risk score is where the two ratings intersect

Consequence Description Likelihood Description Likelihood

Rare Unlikely Possible Likely Almost certain

Catastrophic Fatality or severe irreversible damage Almost certain Already happened or will occur in most circumstances within one year Consequence Catastrophic Moderate Moderate High Critical Critical

Major Extensive injuries or impairment Likely Will probably occur within one year Major Low Moderate Moderate High Critical

Moderate Medical treatment Possible May occur within foreseeable future such as within 1 3 years Moderate Low Moderate Moderate Moderate High

Minor First aid treatment Unlikely May occur at some time but unlikely in the foreseeable future Minor Very low Low Moderate Moderate Moderate

Insignificant No treatment required Rare Only occurs in exceptional circumstances Insignificant Very low Very low Low Low Moderate

SELECT THE DIFFERENT TYPES OF HAZARDS INCLUDED IN THE RISK ASSESSMENT

Biological Chemical

Electrical x Extreme temperatures

x Gravity x Machinery and equipment

Manual tasks Noise

Off-campus work and travel Physical activity

Psychosocial Radiation

CONTROL TYPE (TO BE USED AS A GUIDE WHEN CONSIDERING WHAT CONTROLS TO USE)

Elimination Removing the hazard, for example taking a hazardous piece of equipment out of service

Substitution Replace the activity, process, or substance with a less hazardous one, for example substituting a hazardous chemical with a non-hazardous chemical

Isolation Physically isolate the hazard from the people being at risk, for example using a remote-control system to operate machinery, storing chemicals in a DG class cabinet

Engineering Change the equipment or environment where the process is undertaken; engineer out the problem, for example placing guards around moving parts of machinery

Administrative Develop systems of work to reduce peoples exposure to risk, for example policies, procedures, safety signs, posters, training, or safe work practices such as job rotation

Personal protective equipment (PPE) Provide suitable and properly maintained PPE to cover and protect people from contact or inhalation, for example, earmuffs, respirators, face masks, and aprons

COMPLETE THE RISK ASSESSMENT

Use the following steps as a guide to be completing the risk assessment:

List each task or job step, in sequential order, for the activity.

Identify the hazards for each task / job step.

List the current controls in place or to be used to control the identified hazard/s

Use the risk matrix on the second page to determine the risk score for each hazard with current controls in place.

List any additional/new controls (if needed to further reduce the level of risk)

Use the risk matrix on the second page to approximate the risk score for each hazard after additional/new controls have been implemented.

Identify who is responsible for ensuring controls are implemented

STEP 1:

TASK / JOB STEP STEP 2:

HAZARD

(WHAT IS THE SOURCE OF POTENTIAL HARM OR THE SITUATION WITH THE POTENTIAL TO CAUSE LOSS?) STEP 3:

CURRENT CONTROLS STEP 4:

RISK SCORE STEP 5:

ADDITIONAL / NEW CONTROLS

(IF NEEDED) STEP 6:

RESDIDUAL RISK

CONSEQUENCE LIKELIHOOD RISK SCORE CONSEQUENCE LIKELIHOOD RISK SCORE

Unsuitable footwear Not wearing appropriate footwear can bring about potential injury when landing Before participation, make sure you have the right footwear. Moderate Possible Moderate

Stretching during the warm-up period Overstretching, poor technique, and probable decreased performance Before participants perform any dynamic stretching, the instructor demonstrates proper technique. Moderate Unlikely Moderate

Movement when approaching the equipment Possible tripping or collision into surrounding equipment causing potential risk of injury

Keep the surrounding area clean. Moderate Rare Low

Brisk walking Monitor for signs of overexertion and adjust exercises accordinglytripping, falling maintaining a level and obstacle-free walking surface, wearing appropriate footwear, and ensuring participants are physically fit for brisk walking. Moderate Unlikely Moderate stair climbing Risk of tripping, falling, or overexertion while climbing stairs. Make certain that the steps are well-maintained and non-slip. Provide workers with appropriate footwear to improve their grip. Encourage employees to utilise the handrails. Limit the amount of weight carried up and down the steps. Moderate Moderate Moderate bodyweight squats musculoskeletal injuries, such as strains, sprains, or discomfort, if performed with incorrect form or excessive load. There's also a risk of overexertion and fatigue. Supervision by a trained fitness professional, ensuring participants use proper form and technique. Participants should have medical clearance to participate in these exercises. Moderate Moderate Moderate Participants' health status Possible aggravation of any pre-existing muscle injuries Pre-exercise health questionnaire to confirm that the participant is 'healthy' and fit to participate in the experiment. Major Possible Moderate

Cool Down (Static Stretching & light jogging) There is a risk of creating muscular strain or tendons and ligament injury. Overstretching, inappropriate methods, and holding a stretch for too long are all examples of overstretching. An instructor showing proper technique before a participant performs any static stretching. Major Unlikely Moderate

Maintain social distance and cleanliness, COVID. COVID-19 infection risk

Risk of getting other diseases Encourage excellent hygiene, such as hand washing and the use of sanitizer on hands or in areas of contact. Place sanitation throughout the facility to maintain frequent hygiene. Provide appropriate personal protection equipment, such as a mask, to be worn when not performing. Major Unlikely Moderate

STEP 7: LIST WHO IS RESPONSIBLE FOR IMPLEMENTING THE CURRENT CONTROLS

CONTROLS WHO IS RESPONSIBLE FOR IMPLEMENTING

Clear instructions and suggestions about movement method Instructor

Clean Facility Instructor

The Pre-Screening Questionnaire had adequate and reliable information. Instructor and Participant

IMPLEMENTATION OF ADDITIONAL RISK CONTROLS

Additional control measures may be required where either:

There is an unacceptable level of risk

Short term controls have been implemented until longer term controls are available.

These additional controls must be documented and assigned to a responsible person for action.

ADDITIONAL CONTROLS NEEDED RESOURCES REQUIRED RESPONSIBLE PERSONS DATE OF IMPLEMENTATION

Nutrition and Hydration Recommendations:

The importance of good diet and hydration in ensuring the well-being of senior construction workers doing physically demanding duties cannot be overstated. These ideas go well beyond basic nutrition, they are essential tools for improving recovery, managing energy levels, and maintaining general health. It is critical to create a firm foundation with an adequate diet in order to reach these goals. This diet should include a variety of vital food categories, such as lean proteins, complex carbs, healthy fats, and a broad variety of fruits and vegetables. This diverse array of nutrients not only provides the required fuel for physical activity, but it also plays an important role in accelerating the recuperation process.

Furthermore, appropriate protein consumption appears as a critical factor. Protein is not only important for muscle growth, but it also plays an important role in muscle repair and maintenance. Incorporating lean protein sources into daily meals, such as chicken, fish, lean beef, beans, and lentils, emerges as a cornerstone for muscle maintenance and revitalisation. It is as important to stay hydrated in a physically demanding work. Dehydration increases the danger of weariness and a reduction in performance, which is why it is essential to carry a reusable water bottle and strive to take 8 to 10 glasses of water each day.

The use of portable, healthy snacks is a practical strategy to maintaining energy levels throughout the workday, thus avoiding the hazards associated with energy dumps and exhaustion. Whole grains and high-fibre meals like brown rice, whole wheat bread, and oats do more than only enhance digestive health; they also maintain a constant flow of energy, reducing unexpected energy dips. Simultaneously, a concerted effort should be made to reduce intake of processed foods, which are notorious for their high sugar, salt, and harmful fat content. This constraint protects one's long-term health.

Furthermore, foods high in essential vitamins and minerals, such as calcium, vitamin D, and potassium, must be included in the diet. These nutrients not only promote bone health, but also immunological function and balance of electrolytes, all of which are vital for general health and physical performance.

It is critical for senior construction workers to recognise the variety in individual nutritional demands and health issues. Given this, consulting with a healthcare practitioner or a qualified dietician is the appropriate course of action. Their knowledge enables the development of a personalised nutrition plan that is tailored to each worker's specific needs and limits. Elderly construction workers may effectively enhance their energy levels, speed recuperation, and improve their general well-being by following these solid dietary and hydration practises.

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