Qld Police Games July 18

Events AP&ES Games 28th October to 3rd November 2018 Mandurah, Western Australia

CONTENTS Queensland Police Sporting Association Inc Message from the President .....................................

Australian Golf Championships ...........................

Countdown to Mandurah .............................................

Torch Relay Continued .........................................

Crossfit .................................................................

Frisbee Ultimate Team ........................................

Marathon Debut .................................................

Bridge to Brisbane ..............................................

Gut Health ..........................................................

Resting for Performance .....................................

000 Challenge ....................................................

Events & Openings ...........................................

2 3 4 5 7 10 11 13 14 15 16 17

Represent your State ...................................

Membership ...............................................

General Information ....................................

Why Whey ...................................................

Opening Ceremony ....................................

Sports Schedule ..........................................

Golf at the Cut ............................................

Equestrian ...................................................

Horse Hydration ..........................................

Visiting Mandurah .......................................

Map of Mandura .........................................

18 19 20 22 23 24 25 26 28 30 31

More Details at: www.qldpolicesport.com www.apandesgames.com.au

1

Š 2018 Police Games / Central Media Services

admin@qldpolicesport.com

www.qldpolicesport.com

PRESIDENT’S MESSAGE 2018

F

irstly I would like to welcome our new members to the QPSA and we look forward to supporting you in your sporting ventures. I ask if you can encourage your fellow workmates to join as the more members we have the benefits the QPSA will be able to provide its members will increase.

Now the Commonwealth Games have passed it is time for us to focus on the upcoming AP&ES Games to be held in Mandurah, WA from 28th October until 3rd November. I attended the launch in Mandurah last year and it is a beautiful little upcoming town with great new facilities provided by the local council and everything is in close proximity to the centre of town. I think that WAPOL will put on a great games this year!!

I would like to encourage as many QPSA members to attend these games so that we have a strong chance of again winning the overall trophies. The QPSA will be providing attending members with a special pack and you also have the opportunity of applying for a refund of your registration fees on returning from the games.

The QPSA AGM was recently held at Police Headquarters and I am proud to announce that there was no change in the Executive team, Vice President – Gary Tobin, Secretary – Jo Stone, Treasurer – Trevor Wendt and committee members – Paull Houston, Belinda Patrick and Susan Alderdice.

Trevor and Gary have also been chosen as the Qld Team Managers for the WA AP&ES Games. I would also like to announce that Jo Stone was awarded Life Membership of the QPSA at this meeting thanks to all her hard work and dedication for the Association over the past 20+ years – Congratulations and thanks Jo!!

The QPSA is in the early stages of planning for the 2019 Qld Games which will most probably be held in August/September next year so stay tuned for further updates.

Well that’s it from me at this time, if you have any suggestions for the QPSA going forward please don’t hesitate to contact myself or one of the other executive members.

In sporting friendship Scott Adams President QPSA

© 2017 Police Games / Central Media Services

admin@qldpolicesport.com

www.qldpolicesport.com

3

Timothy Deakin represents Qld in Launceston

Riverside Golf Club

Q

ueensland were represented by Qld Police Service member, Timothy Deakin in the 2018 Australian Police Golf Championships– 19 – 23rd February at Launceston Tasmania at the Riverside Golf Club. Conditions were very difficult at the time

with 60km hr gusting to 80km hr winds and rain squalls during the 36 holes played on the Monday.

Golf cart curtains came in very handy. Conditions improved on the Tuesday for the singles matches.

3

admin@qldpolicesport.com

www.qldpolicesport.com

COUNTDOWN to MANDURAH The Countown and handing of the Torch

The Countdown Clock — at The Sebel Mandurah.

T

HE COUNTDOWN has begun for the 17th Australasian Police and Emergency Services (AP&ES) Games to be held in Mandurah this year. The Games torch was lit at a special launch event last October, marking exactly one year from the start of the Games, which will run from 28 October to 3 November 2018.

T

he FIRST three... Commissioner DAWSON, Commission KLEMM and CEO AHERN sign up for the 2018 Games! — at The Sebel Mandurah.

C

ommissioner DAWSON, Commission KLEMM and CEO AHERN light the torch for the 2018 Games

The Games are open to all serving, retired members and registered volunteers of eligible agencies.

Eligible agencies include Police and Law Enforcement Agencies and Emergency Service Agencies.

Competitors must be 18-years-old or over at the time of the games.

admin@qldpolicesport.com

www.qldpolicesport.com

4

COUNTDOWN to MANDURAH Handing on of the Torch SC MAnthony Swain starts the torch interagency relay. — at The Sebel

E

ligible competitors are either full time or part time employees (sworn and unsworn), registered volunteers or retired personnel from eligible agencies from Australia, New Zealand, Indonesia, Singapore, Papua New Guinea and the Pacific Islands.

T

he games aim to provide a positive sporting, cultural, social and tourism experience for all competitors and accompanying persons, while fostering positive physical and mental benefits for participants.

T

he games provide a unique opportunity for the wider community to recognise the contribution made by first responders throughout Australasia.

Mandurah SC Anthony Swain with DFES firefighter Marc Royall.

T

here are over 50 sports on offer at the 2018 AP&ES Games, so you can safely say there is something for everyone.

T

he Organising Committee of the 2018 AP&ES Games invites eligible participants from the Western Australia Volunteer Bush Fire Brigades to join them in Mandurah for what will be the Extraordinary Games for Extraordinary People!

5

For more information visit the website via www. apandesgames.com.au/.

admin@qldpolicesport.com

www.qldpolicesport.com

COUNTDOWN to MANDURAH Handing on of the Torch

St John Ambulance paramedic Bruce Fraser passes the Games torch to Mandurah SC Chris Millar Mandurah.

6

SC Millar hands on the torch to Surf lifesaver Jade Anderson

admin@qldpolicesport.com

www.qldpolicesport.com

CROSSFIT The first rule of Crossfit is always talk about Crossfit.

B

y now you have probably heard about Crossfit or have a friend, family member or work colleague that can’t stop talking about it. If you’re wondering what the hype is then let’s talk about what it is, who it’s for and how it works.

I

So, what exactly is it?

Who is it for?

ts training philosophy is that people of all shapes and sizes can participate in extremely varied and challenging workouts to improve physical wellbeing and cardiovascular fitness, with a goal of building a body that is capable of practically anything and everything.

A

ccording to Crossfit HQ this quick internet search and type of program is designed your likely to find equal to be universally scalable, making number of articles in strong it the perfect application for any support or hatred for it, which committed individual regardless unfortunately are generally bias of age and/or experience.

So, whichever side of the fence they you turn up and everyone does sit. There are copious amounts the same workout with only small of videos which show people modifications made (usually load performing highly technical or intensity level) based on your weightlifting or gymnastics movements and some pretty epic current ability, injuries, experience, fails which are truly cringe worthy. etc.

My personal idea is that CrossFit can either be AMAZING or rossfit is a training program TERRIBLE! It depends on how that builds strength and you like to be motivated, what conditioning focusing on your fitness goals are, if there are ten general physical skills: competent coaches around you Cardiovascular/respiratory and if you actually enjoy exercise. endurance, stamina, strength, It is a good training tool for a few flexibility, power, speed, agility, different types of people. balance, coordination and accuracy.

Beginners to weight training

A

C

If you have NEVER picked up a barbell before, Crossfit can be a great place to start, You will learn all the important lifts, using proper technique, under the watchful eye of a coach, in a super supportive and nonjudgmental environment (provided you find the right gym) It can be a little daunting but once you understand the terminology you will love it.

People looking for support and community Because it’s based on the ability of each individual you will find that people are extremely supportive and inclusive. Whether you have just got your first pull up, back squatting 150kgs or getting that elusive first ring muscle up people will be there cheering you on and giving you motivate to achieve your personal goals.

Fitness fanatics The folk that really do love to push themselves, due to the nature of competition, the motivating atmosphere and their general desire to do well will fit in well here.

Former Athletes/ Competitive people After playing competitive sports through high school and college, all of a sudden there’s nothing left to compete in, Crossfit has built in teamwork, camaraderie and competition. Most workouts are either scored by time or the completion of a particular amount of repetitions. You compete against yourself, class members, or online against others in the world to see how you stack up.

admin@qldpolicesport.com

www.qldpolicesport.com

7

CROSSFIT What a Crossfit class looks like

I genuinely find the Crossfit community are genuinely nice, personal, motivated, hard driven, honest, supportive.

There is a great sense of competition not necessarily against each other but against the clock, your own personal record or against that desire to never give up.

It plainly shows you all your strengths and weaknesses both physically and mentally and it challenges you to improve and overcome.

M

ost Crossfit classes last for 1 hour and are split into 3 or 4 sections Dynamic warm up – functional movements, stretches and mobility that complement the movements you’ll be doing in the workout.

Skill/Strength work – you’ll work a pure strength movement or developing a particular technical skill.

WOD – (workout of the Day) This is where you will work either against the clock or for repetitions to complete a number of exercises.

It can be a benchmark workout or a workout created by the coach.

Cool down/Stretching

Terminology WOD – workout of the day RX – the movements done as programmed with no modifications Kipping pull up?

A kipping pull up is a form of pull up where you swing your body and use the momentum and a hip drive to get your body to the bar. It’s not cheating because it’s not meant to be the same exercise as a deadhang pull up. Some workouts call for a dead-hang pull up – and in those you would not be allowed to kip.

What’s with the workout names?

If you have heard people talking about what’s your Fran time?

‘Crossfit has proven successful because it brings about quality of life’.

The “Girls”: These workouts are well-known, standardized workouts created by CrossFit Headquarters as a way for athletes to track their progress over time. These are benchmark workouts meaning that throughout your time in the gym you will probably become very accustomed to ‘The GIRLS’.

According to the founder of CF he named the benchmark workouts after girls because anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves to be named after a girl. (bit much)

admin@qldpolicesport.com

www.qldpolicesport.com

8

CROSSFIT A CROSSFIT BACKGROUND

Hero WOD Because Crossfit has a high military, law enforcement following the Hero workouts are named after fallen military/ police/fire personnel) and a generally long grinding workouts Something to think about A bad coach can REALLY cause problems – You’re doing advanced moves that often take months of learning to do right;

S/Const Rebecca Smith training at the Queensland Police Academy CrossFit area.

This has become one of the most popular areas to train around thanks to Rebecca’s input and the help of the Queensland Police Academy Association funding

introduction form “what I wanted to achieve” my response was toned arms. About a year on I was in my local Woolworths and the checkout chick said ‘Oh you’re the lady I see come in here all the time with Why I got into it and what it’s the really toned arms’ Tick – Goal done for me In 2014 I was looking for something achieved!

I started off doing it for fitness, to get back into shape after eventually being roped into team the birth of my daughter. My competitions and then started husband told me that I would competing individually. I have enjoy this group training he was competed at the Crossfit Games in doing – Crossfit. I went along and 2015 and in Dubai. absolutely hated it for the first Fast forward to 2017 and while month. I remember writing on my competing in a Crossfit competition I was talent ID by the Queensland Academy of Sport, after some initial testing I was selected to transition into the Rowing team, with hopes to progress into the National Program. Along with an intense Rowing program I still supplement Crossfit for my Strength and Conditioning.

Whenever someone asks me about Crossfit, I always reply that I’ve had a really positive experience with it, It is a lifestyle that’s taught me so much about strength training, proper technique, mental toughness, nutrition and pushed me to do things I’ve never done before. with heavy weights, this can lead to horrible injuries. Make sure you have a great coach that doesn’t rush you into anything

The QPSA Gymnasium has started to piece together an area in recent years and the QLD Police Sporting Association has proudly donated the equipment, if you are a regular to the gym you will see just how popular and well used the area is and hopefully it will continue to grow in the future.

Regardless of whether you think it’s a Fad, I can honestly say that I’ve never been fitter and stronger in my life.

admin@qldpolicesport.com

www.qldpolicesport.com

9

ULTIMATE FRISBEE TEAM

U

ltimate is a non-contact team sport played with a flying disc (Frisbee). It is simple to learn, fun to play, and is easy to afford - all you need is a frisbee, 8 marker cones, and your friends.

■ It combines elements of netball, touch football, and grid-iron into a fast paced, athletic sport.

■ Competitions usually have co-ed teams, where men and women play together.

■ It is unique because the sport is self-refereed - due to the ‘Spirit of the Game’, players are responsible for adhering to and overseeing the rules themselves.

Ultimate is played in over 30 countries worldwide, is a sport at the World Games, and has a strong presence in universities and high schools.

Aim of the game During a game, the basic aim is for the team with the disc to pass it up the field to others on their team and complete a pass into the end zone. At the same time the defensive team is trying to intercept it or knock it down. If they succeed, they get possession of the disc and are trying to score in the other end zone.

The Rules Spirit of the Game Ultimate is played on a grass field, narrower than a soccer field. Teams play with seven players on the field each, plus substitutes.

Ultimate relies upon a Spirit of the Game that places the responsibility for fair play on every player. Players on the field make their own calls when violations occur - there are no referees. If there is disagreement regarding an incident, the disc returns to the player who made the last pass and the game resumes. The Spirit of the Game award is a highly coveted award at tournaments.

Both a basic outline of the rules and the full rules are here: www.afda.com/rules-of-ultimate

Recognised Sport Ultimate is recognised by the Australian Sports Commission and most recently by the International Olympic Committee

Ultimate Frisbee Team

Send me an email if you are up for the challenge and I will add you to the mail list PS – I have now extended the invitation to QAS and QFRS so the positions will fill fast.

Mark Donnelly. O417727916 or email ; Donnelly.MarkM@police.qld.gov.au

The first ever Emergency Services Ultimate Frisbee team is on track for our debut into the BUML season starting mid July 2018. We are training every Wednesday and still have a few spots open for men and women to play.

Training is at QPSA every Wednesday from 1630-1830. Skills session and a game. No prior experience required, we will teach you but more importantly you will gain fitness and have fun all at the same time whilst playing one of the fastest growing mixed competitive sports in the world.

Competition games will be on Monday nights generally at Annerley junior soccer grounds, Zillmere, The Grange or Mount Gravatt. Head to the BUML web site for more info http://brisbane.ultimatecentral.com/e/bumls12018

admin@qldpolicesport.com

www.qldpolicesport.com

10

MARATHON DEBUT First Time Marathoner Sergeant Belinda Patrick in Training

Q

ueensland Police Sporting Association Committee member Sergeant Belinda Patrick is currently training for her first marathon. She intends doing the Gold Coast marathon in July 2018. Belinda is a Policing Skills instructor at the Queensland Police Academy and a single mother of two boys. Belinda is more of a natural sprinter and as such has been heavily involved in touch football most of her life, achieving representative level for Queensland.

Her story

A

fter completing the Gold Coast half marathon in 2014 I convinced myself that I never ‘needed’ to do a full marathon as I was content with doing just the half. I have always been more naturally suited to sprinting as opposed to distance running so the half by itself was a massive challenge and as such I didn’t even want to consider a full marathon. Over time the full marathon niggled away at me and eventually made it’s way onto my bucket list. One motivating factor was my aunt, who does not have a sporting/running background, but completed her first full marathon at the age of 61 and has completed numerous other marathons since so I figured if she could do it, so could I!

I had no set time frame for when I wanted to do one, but after seeing an advertisement for the 40th anniversary of the Gold Coast Marathon I thought they would have a nice finishers shirt and decided to sign up for that one. This coincided with my deployment to the Gold Coast for the Commonwealth Games and I figured that would be a perfect place to start the training as I do love running along the waterfront. I persuaded a work colleague to train with me and in no time he too was signed up for the marathon.

Most training programs I found on the net were 16 weeks in duration and with only 13 weeks until race day I was already a little behind.

The plan generally consists of 4 runs per week, 1 of which is a longer run that gradually increases until tapering off close to race day. My goal time is to complete it in under 4 hours so I decided that if I ran all of the runs at my marathon pace I would be well and truly prepared. However, further research highlighted the benefits of completing long runs at a slower pace to reduce wear and tear and allow the body to recover quicker and therefore continue with training. I am not always the greatest at this pace management and it is most definitely a ‘work

in progress’! This lack of restraint is probably the cause of a knee injury that I sustained early on in the training that has given me some pain and disruption during my runs and required me to seek physiotherapy.

It was a frustrating injury where there was no reason for the pain, but it would just present itself during runs. Since then I have made sure I complete a thorough stretch post running and the issue is improving thankfully.

It is interesting the change in mindset that occurs as the training progresses. My initial runs were 8kms long and at the time it felt like they were never going to end. I was doing the maths in my head and was convinced that there was no way I would be able to run 5 times that distance plus some!! It is very daunting in the early stages. Now with 4 weeks till race day my long run is 32kms and whilst there is no longer the fear of not being able to complete it, I wonder where am I going to fit 32kms into my hectic life.

admin@qldpolicesport.com

www.qldpolicesport.com

11

MARATHON DEBUT Sergeant Belinda Patrick in Training

T

raining for a marathon has definitely presented it’s challenges, one of which is the time you need to dedicate to training. Whilst training is a completely normal part of my life, my ordinary sessions would usually consist of about 30-40 minutes in duration. This week for example I need to find the time for 3 x 1h20min sessions and 1 x 3h20min session to schedule around work, children and sleep. There have been times when I have just not been physically able to complete

certain runs and have needed to write them off as my children are still too young to be left at home alone.

I am usually one to train on my own, but in this instance my training partner has been invaluable. There are days when you are running and nothing seems to be working properly, you can’t get into a good rhythm, or you are struggling for no obvious reason, but the fact that someone is by your side or has already completed that run makes you push on when it might have been easier to give up on

that particular day. The only issue I have had is when he decided to choose the route on a long run as he wasn’t happy with my previous choices and leads me down a muddy embankment, in the pouring rain, running along side the highway getting overspray from trucks. I was cursing him that day.

With 4 weeks to go I am confident that I will complete the marathon, and hoping I get under my goal time or I will have to do it all again next year!!

12

admin@qldpolicesport.com

www.qldpolicesport.com

BRIDGE TO BRISBANE

FREE T-Shirt Cap & POST-RACE BREKKY

13

admin@qldpolicesport.com

www.qldpolicesport.com

GUT HEALTH Taking Care of your Inner Health 95% of your gut bacteria are found in the large bowel.

For the ‘good bacteria’ to support a number of functions, including helping you to absorb the nutrients from the foods you eat, they need to be fed resistant starch.

When resistant starch becomes exposed to the healthy bacteria in the large intestine, the bacteria break down the fibre into chemicals (bacterial fermentation) that nourish our cells and reduce inflammation, keeping the large intestine tissue healthy, improving blood sugar control and insulin sensitivity.

Your gut bacteria play a crucial role on your overall health and gut health. When out of balance, you could be supporting bad communities of bacteria that can trigger a

whole host of diseases.

Some types of resistant starch are: Foods that are known to encourage a healthy gut include brown rice, barley, baked beans, peas, and traditional foods like freekeh, miso, sauerkraut, kimchi and kombucha.

Oats Cooked (and cooled) oats are an easy way to add resistant starch to your diet. Oats are also high in antioxidants and are a whole grain.

Rice Rice is another low-cost and convenient way to add resistant starch to your diet.

One good way to pre prepare is to cook a large batch. Doing this not only saves time but also increases the resistant starch content when the rice is left to cool.

Brown rice or Basmati is preferable to white rice due to its higher fiber content. Brown rice also provides more micronutrients, including manganese and magnesium.

Legumes & Beans The legume family consists of plants that produce a pod with seeds inside. lentils, peas, chickpeas, beans, soybeans and peanuts are all legumes.

Beans come in many varieties. They are high in protein and fiber, but low in fat and calories. They are also exceptionally high in a wide variety of vitamins and minerals.

10 tips for better digestive health ■ Eat a high-fiber diet.

■ Consume both insoluble and soluble fiber.

■ Limit foods that are high in fat.

■ Choose lean meats.

■ Incorporate probiotics into your diet.

■ Eat on schedule.

■ Stay hydrated. ...

■ Keep off the junk food Skip the bad habits like smoking, excessive caffeine, and alcohol.

admin@qldpolicesport.com

www.qldpolicesport.com

25 14

REST FOR PERFORMANCE The Importance of rest and recovery for optimum performance

R

est is how the body rebuilds and regenerates -- which it does with extraordinary quickness.

Athletes must pay special attention to regeneration, for that’s how they stay in the game -- and win.

Most athletes know that getting enough rest after exercise is essential to highlevel performance, but many still over train and cant give themselves permission to take a day off.

9 Ways To Recover Quickly After Exercise •Rest •Stretch •Cool Down - Slow down •Eat Properly- Refuel •Replace Fluids •Massage •Ice Baths •Sleep •Resist Overtraining

The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

Rest days are critical to sports performance for a variety of reasons.

Some are physiological and some are psychological.

Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.

In the worst-case scenario, too few rest and recovery days can lead to overtraining syndrome - a difficult condition to recover from.

place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise.

Recovery Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes

15 25

admin@qldpolicesport.com

www.qldpolicesport.com

EVENTS & OPENINGS Mandurah Mayor welcomes participants

T

he 2018 Australasian Police and Emergency Services Games will kick off in October in Mandurah!

Close to 3000 athletes will come to the beautiful city to take part in more than 50 individual and team sports.

Mandurah Mayor Rhys Williams met with event organisers and athletes at the APES Games countdown clock on the Eastern Foreshore to welcome them.

Head down over the coming months and check it out!

DATES 29 October 30 October Check-in: 30 minutes prior LOCATION Rushton Park Dower St, Mandurah WA 6210 Grass Track COMPETITION Individual Male Individual Female Relay Male Relay Female

17

$20 per person / per event [capped at $60] (Individual Events)

Erica GRAY - missgray57@gmail.com Wayne BYRAM - wayne.byram@ police.wa.gov.au

admin@qldpolicesport.com

www.qldpolicesport.com

MEMBERSHIP QPSA MEMBERSHIP

M

embership to the QPSA is $1 per fortnight, payable through the Qld Police payroll.

Membership is open to all Qld Police Service personnel both sworn and unsworn. To join the QPSA, complete the Membership Application at www.qldpolicesport.com As a member you are entitled subsidised entry fees to Police games, sponsorship either magazine and a Christmas gift.

For details on the level of support that may be available to you, your team, or your organisation, please view

the Sponsorship Criteria. For guidance regarding what to include in your application, refer to the Request for Support Instructions.

A request for support for an individual, team or event should be forwarded in writing to the Secretary of the QPSA. The request must include current proof of membership (copy of payroll deduction) and describe the level of competition, list of competitors in team (if applicable), date of event or championships, the cost involved in holding or competing in the event and what the QPSA support is intended to be used for.

If you are a competitor in the Qld Police & Emergency Services Games, ANZPESG or World Police and Fire Games, and wish to apply for the QPSA support payment, please complete the Application for Support and forward it to the Secretary of the QPSA at the address listed below at the completion of your competition.

Secretary Queensland Police Sporting Association GPO Box 1440 BRISBANE QLD 4001

19

admin@qldpolicesport.com

www.qldpolicesport.com

GENERAL INFORMATION Alcohol and Drugs Competitors are prohibited from consuming alcoholic beverages during competition and alcoholic beverages are prohibited from any area of competition. Sport Coordinators may prohibit any person from competing in any event or competition, if in their opinion that person is displaying signs of drunkenness or appears to be affected by alcohol. Controlled substances are prohibited from being used unlawfully by any competitors. The use of any illegal or performance enhancing drugs by any competitor is strictly prohibited.

Volunteers are prohibited from consuming alcoholic beverages during competition and controlled substances are prohibited from being used unlawfully.

Appeals and Protests 1. In the first instance all protests / disputes are to be made to the head official at the time of the Protest / Dispute.

2. If the head official cannot resolve the matter, the Sport Coordinator is to be advised. The Sport Coordinator will seek to resolve the matter at the venue.

3. If the Protest / Dispute cannot be resolved by the Sports Coordinator, the competition will be allowed to proceed under the Protest / Dispute.

4. If a competitor wishes to lodge a written Protest / Dispute a $50 fee will apply.

5. The Protest / Dispute is to be submitted in writing to the Games Manager, Mandurah 2018 Games, within eight (8) hours of the initial Protest / Dispute.

6. The Games Manager, Mandurah 2018 Games, will convene the Disputes SubCommittee at the earliest possible opportunity.

7. If the presentation of medals is affect by the possible results of the Protest / Dispute, the awards shall be withheld pending the Protest / Dispute Committee decision.

8. The Protest / Dispute Committee decision shall be final.

Blood and Infectious Disease All Sports Coordinators will be briefed on this issue. All open cuts and abrasions must be reported to the Sport Coordinator of Games medical personnel immediately. If bleeding cannot be controlled and the wound securely covered, the competitor will not be allowed to continue in the competition until medical personnel have provided a clearance to the Sport Coordinator.

Sport Coordinators have discretion as to whether any contaminated clothing or equipment will need to be replaced prior to the competitor being allowed to continue in the competition. Any person with an infectious disease must advise the Sport Coordinator prior to the start of any competition. After consultation with the medical personnel, the Sport Coordinator shall advise the competitor whether or not they are able to take their place in the competition.

Identification Competitors will be provided with accreditation cards. All Officials, Coordinators and Volunteers will be identifiable by their official Games accreditation and Mandurah 2018 Games uniform.

Injury and Illness In the event of injury or illness sustained as a result of competing in the Mandurah 2018 Games, the Sport Coordinator must be notified as soon as possible. The Sports Coordinator will record ALL injuries on an Incident / Accident form. All competitors should be sufficiently fit and ready for competition to maximise enjoyment and to minimise personal injury. If unsure, or competing in a strenuous competition, please consult with your physician before commencing competition.

admin@qldpolicesport.com

www.qldpolicesport.com

20

GENERAL INFORMATION Medals Medals will be presented to the first three placegetters in all events.

1st – Gold Medal

2nd – Silver Medal

3rd – Bronze Medal

Placegetters who do not attend the medal presentation ceremony MUST arrange delivery of their medals through the Sport Coordinator. The Australian and New Zealand Police Games Trophy and The Emergency Services Trophy will be presented at the Closing Ceremony. A Medal Engraving service will be available at ‘The MAR-Quay’ on a daily basis.

Photographer An official Games photographer has been arranged. The photographer will attend various sporting events throughout the Games. The photographs will be available

Transportation Perth has an extensive Public Transport System (Transperth), consisting of trains and buses. Visit http://www.transperth.wa.gov.au/for details and timetables.

Transperth Ticket Options; Option 1 – Cash Tickets: Competitors to purchase cash tickets as required.

Our DayRider fare currently costs $12.60 per person and enables the user system-wide travel from the time of purchase until last service that same day. The DayRider is available after 9.00am on weekdays and all day on weekends and public holidays. If attendees are travelling from Perth to Mandurah on a standard fare it will cost $10.90 per person, each way so this ticket option would be most costeffective. These tickets are not able to be pre-purchased but you’re welcome to communicate information to attendees.

Option 2 - SmartRider: Competitors to purchase a SmartRider card and add value as required.

Transperth SmartRider is a reusable smart card, which allows easy, hassle free travel on Transperth services. The cost of a standard SmartRider is a $10.00 card fee and an initial minimum value add of $10.00. The standard SmartRider gives users an automatic 10% discount off the cash fare. Please note both the SmartRider card fee and card balance are non-refundable.

SmartRiders can be purchased from one of our Transperth InfoCentres or Retail Sales Outlets.

Volunteers Volunteers are integral to the Mandurah 2018 Games and their assistance is crucial. Please treat all volunteers with the utmost courtesy at all times. Volunteers will be identifiable by the Mandurah 2018 Games accreditation and volunteer shirt.

Spectators Spectators will not be permitted onto the playing fields at any venue. Spectators are encouraged to attend all events, however assistance is requested from all parents to supervise their children in the vicinity of all sporting areas.

Games Fees A one off Games Registration fee of $70.00 applies to all Competitors. All sporting fees are listed within their sport profiles.

A Registration fee of $40.00 applies to all Non Playing Managers and Official Supporters

admin@qldpolicesport.com

www.qldpolicesport.com

21

Why WHEY? Protein Shakes- Why?

P

rotein shakes are a drink made up of protein powder mixed with a liquid - usually water or milk and then blended into a shake.

Often other ingredients are also added, such as fruits and vegetables and are consumed after a workout or as a meal replacement. In the past, bodybuilders were the main consumers of the protein shake but now they have become popular with all types

to enhance exercise and weightloss.

The protein commonly used in protein shakes often comes from whey - which is derived from cow’s milk, soy or hemp.

of protein you are consuming, and in liquid form it will be digested quickly and get to work.

One of the main benefits of a protein shake is having the opportunity to add many kinds of other nutrients along with the whey powder. In one drink, you can add, supplements, frozen berries, flaxseed oil, aloe vera gel, coconut oil, natural peanut butter, honey or yughurt.You can also put in foods that you would normally find less than palatable.

You can use a protein shake as a meal replacement, they will enable you to control your fat and calorie intake and portion control. Most protein powders have recommended dosage for controlling portions, calories, fat, protein and carbohydrates making measuring intake easier. Protein shakes will keep you fuller longer and assist with food cravings.

Weight Loss

Muscle Building When you exercise, whether it is with resistance training or weights, muscle tissues are torn and must be rebuilt for your muscles to develop. Protein shakes will help the rebuilding process. Drinking protein shakes enables you to control the amount

Convenience Trying to consume a high amount of quality protein through solid food can take a lot of preparation and be quite time consuming. A protein shake offers the luxury of quality ingredients in a convenient method.

Whey protein is considered a complete protein as it contains all 9 essential amino acids.

It is low in lactose content so is tolerated well and doesnt have an after taste.

22 25

admin@qldpolicesport.com

www.qldpolicesport.com

23

Mandurah Dolphin Cruises

24

admin@qldpolicesport.com

www.qldpolicesport.com

GOLF AT THE CUT The Cut Golf Course 69 Country Club Dr, Dawesville WA 6211 ‘The Cut’ was voted Western Australia’s number one golf course in 2008/09, ranked in the country’s top 20 public access courses, and in the top 25 overall courses in Australia, The Cut is a must play golf course for all golf enthusiasts visiting Perth and the Mandurah area.

The Cut is complete with state of the art facilities including a modern clubhouse with well equipped locker rooms, as well as a golf shop and restaurant, which are all open to the public.

Additionally, The Cut’s full size driving range is the perfect way to warm up prior to playing this magnificent links golf course.

With green fees including the use golf carts, what more could you ask for?

For more information, please visit http://www.the-cut.com.au

Facilities Include; ■ Pyramids Restaurant ■18 Hole Course Play and stay accommodation packages are currently available through The Sebel, Mandurah and Mandurah Quay Resort.

admin@qldpolicesport.com

www.qldpolicesport.com

EQUESTRIAN2018 2018 EQUESTRIAN Equestrian Events DATES 01 & 2 November Check-in: 30 minutes prior LOCATION Serpentine Horse and Pony Club Karnup Rd, Serpentine WA 6125 COMPETITION- Unisex CATEGORIES ■ Combined Training ■ Dressage Jumping ■ Show Horse ■ Western DESCRIPTION Grading: This is an open competition and riders may enter what classes they wish pursuant to rules of entry (see below).

This event will be run pursuant to Equestrian Australia National Rules for Eventing (Combined Training), Dressage, Jumping and Show Horse, Western TBA.

Service/Agency Attire: Competitors are strongly encouraged to enter into the spirit of the Australasian Police and Emergency Services Games by improvisation of their service/agency identity through their riding and horse’s attire.

Agency patches, uniforms and colour coordination greatly add to the spectacle and the uniqueness of this competition.

The “Smartest on Parade” event judges will be influenced by quality, originality and the innovation of agency entrants in these events.

RULES All events will be run pursuant to EA National Rules for Discipline.

Combined Training will be run under EA Eventing Rules.

Dressage: Horses can only be entered in two Dressage classes.

Combined Training: Horses can only be entered in one Combined Training class Show Horse: Horses/Riders can enter any classes pursuant to class restrictions.

Jumping: Horses can only be entered in two heights and one top score. Each height will run as a championship class over two stages.

The first stage will be run under Article 238.2.1 (one round against the clock) placings will determine the staring order of the second stage (elimination from this round excludes progression to next class).

The second stage will be run under Article 273.1.2.2.3.3.2 over two rounds. The first round is not against the clock and the top 25% will progress to the second round. Faults from the first round will be carried over to the second round. The second round is over a shortened course and against the clock, the winner and place getters will be determined on total faults in both rounds and the fastest time in the second round.

The organising committee reserves the right to change the program prior to the event.

OTHER INFORMATION For interstate or long distance travellers expecting to arrive prior to the first day of competition, please contact the Equestrian Co-ordinators who will assist with access to the Serpentine Pony Club Grounds where overnight yards are available.

For remote interstate and international competitors, please contact the Equestrian Co-ordinators who will assist with contact details of individuals and or organisations where they may be able to arrange the hire of a horse for the competition.

Interstate/international competitors will be responsible for dealing directly with horse owners and negotiating the reimbursements (payments) and insurance cover (where required). Competitors will be responsible for the feeding and maintenance costs and payments.

The Equestrian coordinators and Management Committee will provide referral information only and have no further involvement in negotiations or payments to any horse providers.

admin@qldpolicesport.com

www.qldpolicesport.com

26

EQUESTRIAN 2018 cont..

Equestrian Events MEDALS Medal Presentations: TBA SPORT COORDINATORS Melissa COOPER Melissa.Cooper@dfes.wa.gov.au Shane GIBLETT shane.giblett@police.wa.gov.au EVENT TIME TABLE / FIXTURES Thursday 1 November 2018 Dressage Classes: EA Preliminary EA Preliminary EA Novice EA Novice EA Elementary

1.1 1.2 2.1 2.2 3.1

Combined Training Classes Dressage Phase: (Dressage Phase Thursday, Jumping Phase Friday)

Dressage Jumping EVA80/95 Test 1 50cm EVA80/95 Test 1 65cm EVA80/95 Test 2 80cm EVA80/95 Test 2 95cm Show horse: Ladies Hack Gentlemen’s Hack Hack Under 16H Hack Over 16H Open Hack Pleasure Hack Pair of Hacks Service Uniform (Turnout) Lady Rider Gentleman Rider Fancy Dress (Fun Event, Pairs or Single)

Friday 2 November 2018 Western: Open Western Pleasure Open Western Horsemanship Open Ranch Rider Open Western Trail Working Stock Horse (No Cattle) Western Dressage Combined Training Classes Jumping Phase: (Jumping Phase, See above for heights) Jumping: 60cm Championship 75cm Championship 90cm Championship 100cm Championship 110cm Championship Topscore 1: 60cm – 95cm Topscore 2: 80cm – 120cm

Please note fixtures may be subject to change based on the enrolments. Final fixtures will be listed when registration closes.

27

admin@qldpolicesport.com admin@qldpolicesport.com www.qldpolicesport.com

www.qldpolicesport.com

HORSE HYDRATION Electrolytes for your horse

A

s a horse exercises its muscles generate heat.

To prevent its body from dangerously overheating, the horse sweats to allow evaporative cooling to dissipate the heat being produced. As a horse sweats, water and electrolytes, including sodium, chloride, potassium, magnesium and calcium are lost from the body.

For effective sweating to occur, the horse must be well hydrated and have an ample supply of electrolytes in its body. The electrolytes and water lost through sweating must be replaced during exercise to prevent electrolyte depletion and dehydration.

This newsletter will look at what electrolytes are and why they are important, how much ‘electrolyte’ a horse needs, where horses get electrolytes

from in the diet and when to use an electrolyte supplement.

What are electrolytes?

Electrolytes are minerals, which, when present in a watery solution like body fluids, become positively or negatively charged particles that have the ability to conduct electricity. Electrolytes maintain fluid balance and circulatory function, facilitate muscle contractions, trigger nerve functions and maintain the body’s acid-base balance. The most important electrolyte minerals are sodium, chloride, potassium, magnesium and calcium.

feed and water intakes, resulting in weight loss and dehydration. In addition, electrolyte deficient horses may experience reduced sweating, which can result in hyperthermia (over-heating) and compromised performance. Studies in England have also linked electrolyte deficiencies to the incidence of recurring bouts of tying-up (Harris et al. 1992).

What happens if a horse becomes electrolyte deficient?

Electrolyte deficiencies are associated with fatigue, muscle weakness, lethargy and reduced

28

admin@qldpolicesport.com

www.qldpolicesport.com

HORSE HYDRATION Electrolytes for your horse cont..

Please Note: Severe electrolyte deficiency can result in complete exhaustion, colic, synchronous diaphragmatic flutter (commonly known as the ‘thumps’), collapse and death if not treated. Severe electrolyte deficiencies are a veterinary emergency requiring IV fluids, electrolytes and specialist care so please call your vet immediately if you suspect your horse is acutely dehydrated and electrolyte deficient.

How much ‘electrolyte’ does a horse need?

All horses have a small daily requirement for electrolytes to replace the obligatory losses from the body in the urine and faeces. This requirement is termed a horse’s ‘maintenance requirement’ and is reflected in FeedXL’s recommended daily

intakes for horses not in work.

Sweating increases a horse’s requirement for electrolytes above their maintenance requirement, as large quantities of sodium, potassium and chloride and smaller quantities of magnesium and calcium are excreted in sweat.

The amount a horse sweats, and therefore its electrolyte requirement, will be determined by the amount of work it is doing, the intensity of work it is performing and the climatic conditions in which the horse lives and works.

Individual horses also vary

considerably in their tendency to sweat.

As an indication, in a moderate climate, a racing thoroughbred will lose between 5 and 10 litres of sweat during a daily workout and an endurance horse will excrete between 5 and 10 litres of sweat per hour when travelling between 12 and 18 km/hour. Sweat losses of up to 15 litres/hour can occur during high intensity exercise where horses are travelling at between 30 – 35 km/ hour.

Severe electrolyte deficiencies are a veterinary emergency requiring IV fluids, electrolytes and specialist care

admin@qldpolicesport.com

www.qldpolicesport.com

Visiting Mandurah Visiting Mandurah 2018

F

or those attending the 2018 Mandurah Games Mandurah is a city on the southwest coast of Western Australia. Situated approximately 72 kilometres (45 mi) south of the state capital, Perth, it is the state’s second-largest city, with a population just ahead of that of Bunbury.

T

he city takes its name from a Noongar word meaning “meeting place” or “trading place”. A townsite for Mandurah was laid out in 1831, two years after the establishment of the Swan River Colony, but attracted few residents. Until the post-war boom of the 1950s and 1960s it was little more than a small fishing village.

In the last few decades, Mandurah’s reputation for boating and fishing has seen it attract a large number of retirees, especially to the canal developments in the city’s south.

M

andurah is known for the Peel-Harvey Estuary with its abundant wildlife and migratory waterbirds. The Mandurah Community Museum features exhibits on the Peel region’s history. Halls Head Beach has a large resident dolphin population. To the south, Yalgorup National Park is home to thrombolites, rare, rocklike microorganism formations, at Lake Clifton.

Mandurah is considered to be the unofficial gateway to the South West and possesses a variety of tourist attractions, especially based around the water. It is a major fishing and crabbing area in Western Australia, with the city well known for the blue manna crab (Portunus pelagicus) with a festival held in early March known as Crabfest.

Like neighbouring settlements Bunbury and Rockingham dolphins and whales frequent the city annually and dolphin and whale watching are a popular pastime.

In December, the canal areas in Mandurah becomes well known for their Christmas lights and special boat cruises are often promoted as a result.

30 30

admin@qldpolicesport.com

www.qldpolicesport.com

Map of Mandurah

31

admin@qldpolicesport.com

www.qldpolicesport.com