GYM CONDITIONS OF USE & GUIDELINES

Introduction

Taree Old Bar SLSC is committed to helping members gain and maintain fitness so
they can safely and effectively carry out their volunteer responsibilities. The gym
facility and associated equipment has been purchased for use by members.

The objective of this document is to ensure the Taree Old Bar Surf Club has a
successful safety and operational process relating to the running of the gym. It
defines and provides advice and suggestions on how to avoid gym injuries.

It also provides rules and processes to apply when accessing the Taree Old Bar Surf Club Gym, including who may use these facilities.

Instructions and Guidelines

The skill of using weights must be learned carefully as poor technique, reckless advancement and irresponsible behaviour can cause injury or accidents. Safety requirements will vary for specific weight training techniques.

Despite established training routines and safety procedures, members could suffer
injuries during these Gym activities. The following information is provided to assist
The Taree Old Bar Surf Club Gym and its members to minimise injuries due to sports
injuries.

Gym injuries can include:
• Muscle strains to the back or limbs.
• Sprains or injuries to ligaments.
• Fractures.
• Internal or external bleeding such as bruising or minor cuts.
• Head injuries such as concussion, eye damage or loss of consciousness
• Heat and cold related injuries
• Spinal injuries
• Death

Common Gym injuries occur suddenly. They can result from over-exertion,
inattention, poor technique, or through the incorrect use of equipment. Some Gym
injuries can develop more slowly, particularly overuse injuries.

It is important that members are alert to body signals that can identify early warning signs of impending injury.

The best approach to preventing Gym injuries is to identify the risks and avoid injury in the first place by using safe practices and safe Gym equipment. Using the safe practices and equipment appropriate to the activity reduces injury risk.

Stretching / warm up / cool down

Warming up before exercise is one of the best ways to reduce the risk of injury.
Inactive joints, tendons and muscles are more likely to get strained or sprained by
sudden movement or exertion. In normal conditions, a five to ten minute warm up is all that is generally needed, increasing this slightly in colder weather. Focus on ‘warming’ (activating) the muscle groups used in the activity. ‘Cooling down’ after exercise is also important injury prevention strategy. Cool down should include light movement to stop the blood pooling in the body. Consider static and dynamic stretches during both the warm-up and cool down period.

Hydration

Maintaining body fluid levels is essential and best done throughout a Gym activity,
as thirst may not indicate dehydration. Take fluids before, during and after the
activity depending on its nature and extent. Water is often the most effective fluid
although some Sports Drinks, or specific dissolving additives, can help replace
essential electrolytes lost through a rapid depletion of body fluids.

Training

Taking appropriate training before undertaking the activity is essential to minimising injury risks. This may include:
• Knowing the "rules of the gym", the activity's potential risks and how to
avoid them.
• Proper lifting techniques to minimise injury.
• Familiarisation with the venue or facilities.
• Tailored activities to build strength and fitness to undertake the activity
safely using protective or other safety equipment.
• An understanding of the best warm-up and cool-down procedures for
the activity.

Injury Management

It is important that all injuries are properly treated to aid quick recovery and prevent further injury or long-term damage.

All attending gym members must show a duty of care to fellow members and assist
in an injury situation.

The injured individual should be advised to attend a trained First Aid person if
available or a medical practitioner/health care professional, depending on the
nature of the injury.

You need to notify the Director of Member Services immediately if you are injured.
Appropriately trained medical practitioners need to treat severe injuries as soon as
possible. Severe injuries include but are not limited to fractures, dislocations, head
injuries and severe bleeding. Meanwhile, apply first aid to stabilise the injury. Use first aid to treat less severe injuries.

The RICE method is a simple and effective way to treat less serious sprains and
strains:

• Rest – Avoid any movement or activity that causes pain
• Ice – Once bleeding is controlled, apply a wrapped ice pack or cold
compress to help reduce swelling and ease pain and discomfort. Apply
this for at least 20 minutes as soon as possible after the injury, then every 4
hours while you are awake, for the next 48 hours
• Compression – use a firm crepe or elastic pressure bandage on the
affected joint or limb with a light padding under the bandage if the pain
is severe
• Elevation – keep the injured arm or leg raised, ideally above the heart, to
slow the flow of blood and reduce swelling.

1. Only members of TOBSLSC may use the gym and associated equipment.

2. To use the gym, members must meet the following conditions;
  a. Be over the age of 13 years (13-16 under direct supervision)
  b. Complete the Gym Conditions of Use Form (pre-activity questionnaire
and gym membership form)
  c. Be approved to use the gym by the Director of Member Services or
the Executive Committee
  d. Be inducted into the use of the gym by a suitably qualified person as
nominated by the Executive Committee
  e. Get written clearance from a medical practitioner if requested by the
Club Executive Committee

3. Access to the gym will be restricted by access fob. Such fob's will only be
issued to members who meet the conditions in 2. Fob's will not be issued to members under 16 years of age.

4. Gym fobs must not be lent to any other person be it member or non-member

5. No member may use the gym while under the influence of alcohol or
recreational drugs

6. No food is to be consumed in the gym area but consumption of water is
encouraged

7. Members must not use any weight that they cannot lift at least eight times in
each repetition of each set

8. Members should be considerate of others and use their own towel to wipe
down benches after use

9. All equipment must be returned to its storage place after use

10. Any damaged equipment should be reported by note on the board
provided

11. Any injuries sustained in the gym or as a result of using the gym and associated equipment must be reported to the Director of Member Services as soon as possible and recorded in the incident register located in the gym.

12. Minors aged 13 to 16 years must be directly supervised at all times while using the gym facilities. The supervising parent or guardian must also be a current financial member of the club.

We encourage members to be vigilant about personal safety at all times when
entering and leaving the facility.

Access to the facility will be equitable to financial gym members. Please note that
rostering may by an option implemented by the Taree Old Bar Surf Club Executive
Committee.

Important Information

The Taree Old Bar Surf Club Executive Committee may seek additional safety
information in certain circumstances.

All gym users must follow the conditions set out on the membership application and
the Gymnasium Rules and Administrative procedures applying to the gym.

If a gym user knows or reasonably suspects that he or she may be at risk by
participating in a particular fitness activity, the user must inform the Director of
Member Services who will record this with Taree Old Bar Surf Club Executive
Committee.

When and if applicable all coaches will be acknowledged by the Taree Old Bar
Club Executive Committee and identified on the Gym notice board as these positions may change over time.

General Gym Advice

All gym users must take every care while they are engaged in gym use and note
the following points:
• Gym users must not knowingly place their own safety or that of others in jeopardy
• Gym users must report any situations or practices that place their own, or the health of others, at risk
• All related gym use should cease until the concern is fully investigated or the problem rectified.

Gym Injuries

All gym injuries should be reported to the Director of Member Services as soon
as reasonably possible.

Any injury of a significant nature must be reported into the “Incident Log Book”.
This is an insurance requirement and the Register will be available in the Gym.

1. Take all actions reasonably possible to provide a safe training environment.

2. No smoking, food or drink (other than drink bottles) is permitted in the gym.

3. No equipment to be removed from the gym for any reason.

4. Always use a separate towel for hygiene purposes and wipe equipment
after use.

5. If you are on your own, or the last person in the gym, switch off all electrical
equipment on leaving and leave safely.

6. Lifters must use collars on every set and must not drop weights on the floor.

7. Lifters must use spotters on all moderate to heavy sets.

8. Replace all weights and do not leave weights on the floor or machinery,
this is a safety risk.

9. Return all equipment to its allocated position.

10. When the gym is busy you are encouraged to share equipment.

11. Please wear body deodorant at all times.

12. Gym users must adhere to dress code at all times.

13. Sweep the floor and close all doors as you leave.

1. You must be dry and clean of sand before entering the gym.
2. Covered Athletic shoes must be worn with laces tied at all times.
3. Lower body clothing: athletic shorts, tights or aerobic outfits.
4. Upper body clothing: T-shirts, singlets, sweat shirts.
5. Athletic hats are acceptable.
6. Prescription glasses are permissible. NO sun-glasses permitted.
7. Any jewellery that may possibly injure a user, including rings and necklaces are not permitted.
8. Small earrings and items that cannot inhibit or injure a user are permitted.

1. Don't compete. Just improve your own performance. Work to your own limits.
2. Please ask for assistance or advice on correct technique and posture.
3. When starting any lifts, start with an easy load for a few repetitions before
increasing the load.
4. Warm up muscles and stretch before taxing them and warm them down at the
conclusion of the program.
5. Use safe progressive movements
6. Ensure all collars and weights are secure and stable.
7. Choose a weight that is too light rather than one that is too heavy.
8. Do not use any equipment if unsure about technique or weight usage.
9. Breath correctly. Exhale when exerting pressure (e.g. when lifting or near
completion of lift) and inhale when relaxing (e.g. on lowering weight).
10. When using free weights for the first time, concentrate on correct technique
and low weights for the first six sessions, then gradually increase the weight.
11. When lifting or lowering weights to the floor level, try to:

  a. Keep back straight and lift using legs bent at the knee;
  b. Lift and lower dumbells along the side of the body; and
  c. Ensure weights are as close to your body as possible before lifting
12. All movements should be smooth and controlled, both up and down.
13. Rest between sets to allow the muscles to recover. How much time is needed
will depend on your condition and the purpose of the activity
14. Stay Hydrated at all times.
16. Let some one else know if you are training. This is important if you are training
alone and outside of normal busy hours.

The information I have provided is true to the best of my knowledge. I understand that I should seek a doctor’s advice if I have a medical condition that may affect my exercise program or if I lead a sedentary lifestyle. I understand that Taree Old Bar SLSC may require a doctor’s clearance before accepting the application to use the gym. I agree to inform TOBSLSC if any conditions change.

I have read the Taree Old Bar Surf Life Saving Club Gym Conditions of Use and
Guidelines and I agree to abide by them. I declare that I have no medical
condition that would involve a risk to myself or other users in my using the gym.

I waive all claims or causes of action which I might otherwise have arising out of loss or life or injury, damage or any other loss, which I may suffer in the course of or consequent upon my entry or participation in any activities in the gym.

This waiver, release and discharge shall operate separately in favour of any person
involved in the ownership and/or operation of the Gym. The waiver shall operate
whether or not the loss, injury or damage is attributable to the act or neglect of any
one or more of such persons.

I acknowledge that I will comply with any reasonable direction of the officials of the
Club in relation to entry/exit to and from the Gym; the use of the facilities and
equipment in the Gym; my behaviour and conduct whilst on the premises.

I acknowledge that I have sole responsibility for my personal possessions and
athletic equipment whilst at the Gym or during its related activities.

I consent to receive medical treatment which may be deemed advisable in the
event of injury, accident and/or illness whilst on the premises. It is suggested that all person seek medical advice and obtain a medical clearance prior to engaging in
physical exercise.

I am aware that the use of the Gym and its facilities may involve strenuous activity
that can be physically demanding and that exercise and the equipment used is
potentially dangerous.

I agree that I am in a good state of health and I am medically fit to use the gym
facilities and there is no medical reason to prevent me from proceeding with the
use of the gym facilities without endangering my health.

I agree to conduct myself in an orderly and proper manner and not emerge in
conduct, which would cause harm, create a hazard or nuisance to other members.
I acknowledge that the Club cannot warrant the safety and suitability of the Gym
equipment.

I hereby assume all risks associated with the use of the premises and facilities.

I acknowledge that the Gym is an unsupervised facility and its use is therefore the
responsibility of authorised members.

I will undertake an orientation tour and induction of the Gym.

Issuance of the Fob is contingent upon the Member’s acceptance and adherence
to the terms and conditions specified:

1. The fob is for the exclusive use of the member and will not be released to any
other persons.

2. Doors once accessed should be closed behind the member and ensured
secure.

3. Members understand use of the fob is traceable and the member will be
responsible for any and all actions resulting in damage, theft etc.

4. The member understands the club is equipped with surveillance cameras and
all activity is recorded.

5. The fob must be scanned upon every entry, even if following other members in.

6. The member agrees to abide by all club rules and policies.

7. All persons using the clubhouse and its equipment do so at their own risk.

8. A lost or damaged fob must be reported immediately to the board of directors.

9. If a fob requires replacement due to loss or damage through the members
actions then a $44 fob fee must be paid.

10.If aged 13 to 16 years old the member understands that access will be via the parent or guardians fob, under this agreement, until such time as the member turns 16.