STUDENT-ATHLETE HANDBOOK 2020-21

Home of the Ichabods #GOBODS Did You Know...

How Washburn started? • 1865, the Congregational Church established a college in Topeka, KS named Lincoln Col- lege (after Abraham Lincoln). Due to economic hardships following the Civil War, a fund- raising event took place in New England. A school official was presented $25,000 by Ich- abod Washburn. Who Ichabod Washburn is? • A church deacon known for his support for education for women and championing the aboli- tionist cause. In 1868, the school was renamed Washburn College in gratitude of the donor. What an Ichabod is? • In 1904, the Kaw Yearbook referred to the players as “Sons of Ichabod”. In 1934, Bradbury Thompson created the image of an Ichabod; the man sported the dapper attire of a blue tailcoat and a bow tie, red top hat and shoes, and yellow pants.

WASHBURN FIGHT SONG The name of Washburn shall never fall, Midst the great and small, she’s the best of all; For her fair name, then, we’ll win the game, And add another victor’s crown So, then, we’ll smash, crash against the line “As in Auld Lang Syne,” crush them down, So cheer now, yes, cheer, cheer, cheer, Just for Washburn and her team!

Words by Frances Storrs Johnston, 1892 Music by Lucy Platt Harshbarger, 1893

1 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS This handbook has been prepared to provide you with general information regarding TABLE OF CONTENTS the policies for student-athletes participating in Washburn University’s intercollegiate athlet- ics program. Remember, this is just a guide. More detailed information is available from the Mission Statement...... 4 Washburn University Student Handbook, the NCAA Division II Manual, the MIAA Rules and Code of Conduct...... 4 Regulations Manual, and athletics administrators and coaches. NCAA Rules & Policies...... 8 It is the goal of this handbook to assist you to become familiar with the basic policies and Gambling...... 8 services that will help you meet your academic and athletic goals. In addition, each head coach Practice & Playing Seasons...... 8 may provide written team rules and regulations that each student-athlete is asked to sign. NCAA Drug Testing...... 9 If you are in doubt of a rule or regulation, ask first. Academic Policies & Information...... 14 General Academic Eligibility Guidelines...... 14 Academic Dishonesty...... 14 Athletic Grants-in-Aid...... 14 Washburn Policies...... 16 Athletic Training...... 16 Complimentary Tickets...... 18 Equipment...... 19 Athletic Communications ...... 20 Student-Athlete Drug Testing...... 22 Weight Room...... 24 Campus Resources...... 25 Mabee Library...... 25 Center for Student Success...... 25 WU Tutoring Center...... 25 Counseling and Career Services...... 26 International Programs ...... 26 Student Health Center ...... 26 Washburn Athletic Department Directory...... 27 Campus Map...... 28 Mental Health Information...... 29 Nutrition Information...... 34

“How do you go from where you are to where you wanna be? I think you have to have an en- thusiasm for life. You have to have a dream, a goal. And you have to be willing to work for it.” -Jimmy Valvano

2 3 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS MISSION STATEMENT public, on social networking sites, on campus, and when competing. The mission of the Athletics Department is to provide a supportive learning environment Student-athletes are expected to uphold all standards and regulations expected of partici- in order to ensure success in athletics and academics. pants as set forth by coaches and the Athletics Department. The Athletics Department is committed to excellence, integrity, fairness, good sportsman- If a student-athlete is found to be in violation of University or Departmental policies, the ship, and competitiveness. penalty imposed depends on the severity of the offense and may include the following: The Athletics Department will provide the leadership, resources and support to ensure all • Written warning student-athletes receive the finest academic and athletic experience possible. • Suspension from competition The Athletics Department will act in an ethical and honest manner, dedicated to compli- • Disciplinary probation ance with all Federal, State, NCAA, Conference, and University rules and regulations. • Dismissal from squad • Cancellation or reduction of financial aid STUDENT-ATHLETE CODE OF CONDUCT • Suspension or expulsion from the University The primary purpose of attending a collegiate institution is to acquire an education and to achieve an undergraduate degree. For the student-athlete, education must be primary. Stu- NCAA DIVISION II dent-athletes are expected to attend classes and work with their faculty advisors and instructors In Division II, we believe that a well-conducted intercollegiate athletics program, based in making up missed course work and tests due to athletically related travel. on sound educational principles and practices, is a proper part of the educational mission of a Any student-athlete providing false, inaccurate, or altered student records, medical re- university or college and that the educational well-being and academic success of the partici- cords, and/or credentials can be deemed ineligible for competition, be dismissed from his/her pating student-athlete is of primary concern. The emphasis for the student-athlete experience in team, and/or forfeit his/her scholarship. Division II is a comprehensive program of learning and development in a personal setting. Student-athletes are expected to maintain personal living habits which enhance their There are six core attributes that serve as the foundation of what we stand for in Division II. health. This includes refraining from drugs or alcohol, which may prove to be detrimental to These attributes include: player performance. More specific policies are provided to the student-athlete by individual • Learning: multiple opportunities to broaden knowledge and skills coaches. • Balance: emphasis on collective knowledge; integration of skills The personal integrity of each and every member of the team should be valued and re- • Resourcefulness: versatile skill set drawn from broad range of experiences spected. Student-athletes should understand and respect the opportunity afforded them as mem- • Sportsmanship: respect for fairness, courtesy; ethical conduct toward others bers of intercollegiate teams and be willing to contribute to maintaining those opportunities for • Passion: enthusiastic dedication and desire in effort all student-athletes. • Service: positive societal attitude through contributions to community Student-athletes are expected to strive for excellence. The primary responsibility is to the team before self. Student-athletes should be willing to train and condition according to the Life in the Balance needs of the team, as outlined by the coach. Maximum effort is expected from all student-ath- As an ongoing commitment to providing student-athletes with a college experience that letes in practice and during competition. balances academics, athletics and social pursuits, Division II has engaged in a “Life in the Bal- A high degree of sportsmanship is expected throughout all competitions and practices. ance” initiative that ensures alignment of athletics competition policies with the division’s six Unsportsmanlike conduct, including fighting, taunting, profane and vulgar language, inappropri- core attributes. ate “celebrations,” and disrespectful behavior toward opponents is not acceptable. The head coach is the lead decision-maker for a team. Student-athletes should be able to accept constructive criticism as fundamental and educational. When ethical questions arise, student-athletes should direct their questions to the head coach in private and follow proper channels to voice their concerns. The student-athlete should keep personal disagreements away from practices and competitions and strive to correct the conflicts. In the spirit of teamwork, student-athletes should strive to communicate with each other. Conflicts should be worked out between student-athletes, and the head coach if necessary. Stu- dent-athletes should be willing to promote positive relations among all student-athletes. Student-athletes are expected to exhibit dignity and pride in representing themselves in

4 5 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS MIAA „ Tools to Tell the DII Story The Mid-America Intercollegiate Athletics Association, a 14-member conference of NCAA Di- vision II institutions in Missouri, , Nebraska, and Oklahoma, was first organized in 1912 as the Missouri Intercollegiate Athletic Association. The current members are:

What is Division II? #BringYourAGame MIAA Office Kansas City, Missouri Central Missouri Mules and Jennies Warrensburg, Missouri

Central Oklahoma Bronchos Edmond, Oklahoma Nebraska Kearney Northwest Missouri Emporia, Kansas Missouri Western Hays, Kansas Washburn MIAA Office Fort Hays State Central Missouri Jefferson City, Missouri Emporia State Lincoln Joplin, Missouri Newman Pittsburg State What do you say when people ask you this question? Missouri Western Griffons St. Joseph, Missouri As a Division II member, you know what the division stands for and how your office operates accordingly, Nebraska Kearney Lopers Missouri Southern but do other constituents on your campus and in your community understand those distinctions? Rogers State Kearney, Nebraska Even if your audiences are familiar with the NCAA and its three-division membership structure, do they know what distinguishes Division II? Northeastern State RiverHawks Central Oklahoma Northeastern State Tahlequah, Oklahoma Any response to “What is Division II?” should emphasize: Northwest Missouri Bearcats Maryville, Missouri „Our commitment to academic success; „Our ability to award athletics scholarships; Pittsburg, Kansas „Our unparalleled access to NCAA championships; and Topeka, Kansas „Our balanced approach that allows student-athletes to “Make It Yours” — to experience all the campus and surrounding community have to offer. Wichita, Kansas Need an “elevator speech”? Try this one: Rogers State Hillcats Claremore, Oklahoma MIAA MEMBER MAP “Division II is all about balance. Our students participate in highly competitive athletics, have ample access to Member Universities Associate Members NCAA championships and can earn athletics scholarships, but sports participation doesn’t dominate their college experience. The balanced approach in athletics, academics and civic engagement allows Division II student-athletes to focus on their academic pursuits, their grades, their internships, their studies abroad, and whatever else it takes to prepare them for life after graduation.”

Too formal? How about: “Division II gives student-athletes the unique opportunity to compete in the classroom, on the field, in their career, for their causes, and on their terms.”

Need more? See the flip side for additional Division II distinctions.

6 7 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS NCAA RULES & POLICIES If you are a player, you will become ineligible for any further intercollegiate com- petition in basketball if you participate in any organized basketball competition except while NCAA COMPLIANCE representing your institution during competition in accordance with the permissible playing All student-athletes, coaches and athletics department staff are expected to abide by all season. However, there are no restrictions on participation in outside competition during the NCAA rules and regulations. Any questions regarding NCAA rules interpretations or potential summer. If you are a student-athlete in a sport other than basketball, you will become ineligible violations of such rules should be directed to individual coaches and the compliance office. for intercollegiate competition in your sport if, after enrollment and while you’re a member of your athletics team, you compete on any outside team in any noncollegiate, amateur competi- EXTRA BENEFITS tion during your sports playing season, including the nonchampionship segment. Due to your athletic popularity in the community, you may be offered benefits (such as If you participate in an individual sport (i.e., , tennis), you are permitted to participate money, clothing, meals, gifts, transportation) that are not regularly available to other students. in outside competition as long as you only represent yourself in the competition and not your You should be aware that accepting an “extra benefit” is against NCAA rules and could cause institution. You are not allowed to compete as a member of or receive expenses from an outside you to lose eligibility and/or athletic aid. If you have any questions, please first ask your coach team for this competition. or the Compliance Coordinator. Violating NCAA rules will not only have an impact on you as a You are only allowed to participate in a tryout during the time period outside of your student-athlete, but also on the Athletics Department and University as well. sport’s designated playing season (includes nonchampionship segment).

GAMBLING PRACTICE & PLAYING SEASONS Under NCAA rules, student-athletes and Athletics Department staff members are pro- During your respective seasons, you may not participate in countable athletically related hibited from (1) providing information to individuals involved in organized gambling activities activities (e.g. practice, film sessions, competition) for more than four (4) hours per day and concerning intercollegiate athletics competition; (2) soliciting a bet on any intercollegiate team; twenty (20) hours per week, with one day off per week. When you are out-of-season (during or (3) accepting a bet on any gambling activity involving intercollegiate athletics and profes- the academic year), you may not participate in countable athletically related activities for more sional athletics through a bookmaker, parlay card or any other method employed by organized than eight (8) hours per week, and you are required to have two days off per week. Sports with gambling. You must be aware of the consequences gambling and bribery present to the integrity non-championship segments have hour/day off requirements specific to each sport during that of intercollegiate athletics. segment. Please consult with compliance for more information. Prohibited activities include but are not limited to: • Sports “pools,” including March Madness bracket contests that award a prize and Notification of Transfer: TRANSFERS What Division II Student-Athletes Should Know require a fee to participate The transfer process previously known as “permission to contact” has been changed to “notifica- If your circumstances and situation at Wash- tion of transfer.” Student-athletes should be aware of the process and implications. Read below for more information. (New Process Effective Aug. 1, 2020.) • Internet gambling on sports events burn University change and you are interested in • Fantasy leagues that award a prize and require a fee to participate transferring to another institution, please remember THE PROCESS: • Sports wagering using “800” numbers Benefits of a few things. First, you may not communicate with Talk to your coach and/or • Exchanging information about your team with ANYONE who gambles. In other administrator about your intention Notification of Transfer another institution’s coach until you have obtained a to transfer. ✓ Gives student-athletes more control words, no information about injuries, new plays, team morale, discipline problems, or over the decision to transfer. written release from the Athletic Department or have Once notification of transfer is communicated, compliance will ✓ Prohibits current school from blocking anything else. place your name in the transfer a student-athlete from getting athletics been added to the NCAA Transfer Portal by Compli- portal within seven consecutive aid at the receiving school. calendar days. ✓ Utilizes a transfer portal to identify ance. Entering the Transfer Portal does NOT auto- student-athletes who have notified After your name enters the their school of transfer, streamlining transfer portal, you will receive the process. COMMERCIAL ENDORSEMENTS matically allow for the use of the One-Time Transfer an email notification, verifying a ✓ Prompts conferences to review their You will not be eligible for participation if you permit the use of your name or photo- Exception. This must be granted by the Athletic coach’s ability to contact you. own transfer rules. Determine the school you will RESOURCE LINK graph to directly advertise, recommend or promote the sale or use of a commercial product or Director. If the Athletic Director (or designee) does attend next. You will have the • Notification of Transfer opportunity to receive financial aid. service through your use of such product or service. not grant use of the One-Time Transfer Exception,

You must receive permission from the Compliance Coordinator to permit your photo- you will be informed in writing within 14 consec- IMPLICATIONS: • Once notification of transfer is provided, your current school has the right to reduce or cancel your financial aid at graph to be used for any purpose. utive calendar days from receipt of your request. If the end of the academic year. An institution may not cancel your athletics aid during the period of award based on your written notification of transfer. denied, you shall be provided, on request, a hearing • After notification, your original schoolis not obligated to let you continue participating with the team. • Failure to follow the listed steps may result in NCAA violations. OUTSIDE COMPETITION/TRYOUTS conducted by an institutional committee outside of the athletics department to appeal. The hearing shall YOU decide your future but There are rules governing student-athlete participation in outside competition and tryouts. CONSIDER all options carefully before making any decisions.

8 9 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS be conducted within 30 consecutive calendar days of receiving your request for the hearing. NCAA DRUG TESTING Also, please be aware of the NCAA and MIAA transfer rules. Contact Compliance with ques- The immediate and long-term risks involved with alcohol and drug abuse far outweigh tions. any benefits you may briefly enjoy. By combining athletic activities with alcohol and drug abuse before competing, you are affecting not only yourself but your teammates as well. NCAA General Principle: If you transfer #2yrcollegetransfer Therefore, you are required to read and sign a statement indicating that you understand to an NCAA member institution from any and are willing to comply with the NCAA drug policy. Failure to sign this form will make you collegiate institution, you are required to ineligible for competition and forfeit your scholarship. complete one full academic year of resi- Selection for NCAA drug testing is made on a random basis and may occur at any period dence at the certifying institution before 3 credit hours of Math during the academic year. Also, specific individuals may be tested when reasonable suspicion being eligible to compete for or to receive exists of suspected drug use. 3 credit hours of Science travel expenses from the member insti- If you test positive on an NCAA Drug Test, NCAA sanctions will apply. In addition, all tution, unless you satisfy the applicable 6 credit hours of English cumulative grant-in-aid provided by the Athletics Department will be immediately canceled. 2.2 credit12 hours transfer requirements or receive an excep- GPA per term no more than 2 PE activity credits Please review the list of banned substances and consult with the head athletics trainer tion or waiver. before taking supplements of any sort.

The NCAA bans the following classes of drugs (Examples are listed. NOT A COMPLETE MIAA Intra-Conference Transfer Rule: If you have been included on a squad list of a member LIST!): institution and transfer to a second member institution, you shall not be eligible for intercol- • Stimulants legiate competition at the second member institution in the same sport until you have fulfilled • Amphetamine (Adderall); caffeine (guarana); cocaine; ephedrine; methamphet- a residence requirement of one full academic year at the second member institution. You may amine; methylphenidate (Ritalin); synephrine (bitter orange); dimethylamyl- receive athletically related aid and practice at the second member institution if otherwise eligi- amine (DMAA, methylhexanamine); “bath salts” (mephedrone); Octopamine; ble for financial aid and practice. There are a number of situations, however, for which a waiver hordenine; dimethylbutylamine (DMBA, AMP, 4-amino methylpentane citrate); may be granted. phenethylamines (PEAs); dimethylhexylamine (DMHA, Octodrine); heptaminol etc. STUDENT HOST • exceptions: phenylephrine and pseudoephedrine are not banned When a prospective student-athlete visits the University on an official visit, you may be • Anabolic Agents asked to serve as the host for that prospect. NCAA rules allow WU to provide you, as the host, • Androstenedione; boldenone; clenbuterol; DHEA (7-Keto); epi-trenbolone; testoster- with the following to help cover “entertainment costs” associated with the visit: one; etiocholanolone; methasterone; methandienone; nandrolone; norandrostenedione; • A maximum of $30 per day to cover all actual costs of entertaining the prospect (and stanozolol; stenbolone; trenbolone; SARMS (ostarine, ligandrol, LGD-4033, S-23, parents or legal guardians), exclusive of the cost of meals and admissions to on-cam- RAD140)); DHCMT (oral turanibol) etc. pus athletic events. You may NOT use the money to purchase souvenirs (t-shirts, • Alcohol and Beta Blockers (banned for rifle only) baseball caps, or other University mementos) for the prospect, nor may you give the • Alcohol; atenolol; metoprolol; nadolol; pindolol; propranolol; timolol; etc. money directly to the prospect. An additional $15 per day may be provided to the • Diuretics and Other Masking Agents student host for each additional prospect the host entertains. • Bumetanide; chlorothiazide; furosemide; hydrochlorothiazide; probenecid; spironolac- • Complimentary meals, provided the student host is accompanying the prospect during tone (canrenone); triameterene; trichlormethiazide; etc. the prospect’s official visit. • Narcotics • Complimentary admissions to campus athletics events, provided the admissions are • Buprenorphine; dextromoramide; diamorphine (heroin); fentanyl, and its derivatives; used to accompany a prospect to the events during the prospect’s official visit. hydrocodone; hydromorphone; methadone; morphine; nicomorphine; oxycodone; oxymorphone; pentazocine; pethidine • Cannabinoids • marijuana; tetrahydrocannabinol (THC); synthetic cannabinoids (e.g., spice, K2, JWH-018, JWH-073) • Peptide Hormones, growth factors, related substances and mimetics 10 11 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS • Human growth hormone (hGH); human chorionic gonadotropin (hCG); erythropoietin (EPO); IGF-1 (colostrum); etc. • exceptions: insulin, Synthroid are not banned • Hormone and metabolic modulators (anti-estrogens) • Anastrozole; tamoxifen; formestane; ATD; SERMS (clomiphene, nolvadex); Arimi- dex; clomid; evista; fulvestrant; aromatase inhibitors (Androst-3,5-dien-7,17-dione), letrozole; etc • Beta-2 Agonists • Bambuterol; formoterol; salbutamol; salmeterol; higenamine, norcoclaurine; etc. Note: Any substance chemically related to these classes is also banned.

Drugs and Procedures Subject to Restrictions: • Blood Doping • Local Anesthetics (under some conditions) • Manipulation of Urine Samples • Beta-2 Agonists permitted only by prescription and inhalation • Caffeine if concentrations in urine exceed 15 micrograms/ml

NCAA Nutritional/Dietary Supplements Warning: • Before consuming any nutritional/dietary supplement product, review the product and its label with your athletics department staff! Website: dfsaxis.com It is your responsibility to check with the athletics staff and with Drug Free Sport before Username: NCAA Division I | NCAA Division II | NCAA Division III taking any substance! Password: ncaa1 | ncaa2 | ncaa3 The Drug Free Sport Axis is the only NCAA authorized service to check medications and supplement product labels for NCAA banned substances. Contact AXIS at 877-202-0729

or dfsAXIS.com using the password ncaa2.

MEDICAL APPEALS EXCEPTIONS The NCAA drug-testing program allows an institution to appeal a positive drug test on behalf of a student-athlete The NCAA recognizes that some banned substances who has tested positive for an NCAA banned substance or DRUG are used for legitimate medical purposes. Accordingly, who has violated the NCAA drug-testing protocol. the NCAA allows exceptions to be made for those • The institution must submit in writing the grounds for student-athletes with a documented medical history the appeal and a summary of the institutional drug demonstrating the need for medical use of a banned education program. POLICIES substance. Exceptions may be granted for substances included in the following classes of banned substances: • At least three members of the NCAA Drug-Test FOR YOUR HEALTH AND SAFETY stimulants (including those used to treat ADHD); beta Appeal Subcommittee will oversee appeals. blockers; beta-2 agonists; diuretics; peptide hormones, growth factors, related substances and mimetics; • Appeals are conducted by telephone conference. anabolic agents; hormone and metabolic modulators; • The director of athletics or their designee and and narcotics. the student-athlete must be on the appeal call.

• Pre-approval is required for the use of anabolic • The NCAA does not restrict the nature of the appeal, agents; peptide hormones, growth factors, meaning that the NCAA will not restrict access related substances and mimetics; and hormone for any reason to an institution that wishes to appeal and metabolic modulators. The institution and has satisfied the appeal procedures. must submit required documents to the NCAA ([email protected]) before the student-athlete competes • If the appeal is granted, no further action regarding while using medications containing these substances. the student-athlete’s eligibility need be taken. A reporting form is available at ncaa.org/drugtesting. However, if the student-athlete tested positive • For banned substance classes for which a medical for a banned substance, the student-athlete must exception review is permitted (stimulants; beta test negative on an NCAA-administered drug test blockers; beta-2 agonists; diuretics; narcotics), before returning to competition. In the event that the pre-approval is not required but the institution should subcommittee denies the appeal, the provisions of maintain documents from the prescribing physician. Bylaw 18.4.1.4 (Division I) or 18.4.1.5 (Divisions II If stimulants are prescribed to treat an athlete with and III) will be applicable. ADHD, the ADHD reporting form (available at ncaa.org/drugtesting) must be completed.

• In the event that a student-athlete tests positive by the NCAA, the institution shall be notified of the 866.635.7877 positive drug test, and at that time, the director of Need help for substance abuse? athletics may request an exception by submitting required documents to Drug Free Sport™. Visit samhsa.gov/find-help/treatment

• Requests for exceptions will be reviewed by members of the Committee on Competitive Safeguards and Medical Aspects of Sports and reported back to the institution.

• NCAA policy does not provide for a medical exception for cannabinoids or medical cannabis. NCAA and the SSI are trademarks of the National Collegiate Athletic Association. All other licenses or trademarks are property of their respective holders. For more information, visit ncaa.org/drugtesting ncaa.org/drugtesting June 2020

12 13 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS ACADEMIC POLICIES AND INFORMATION • Securing or supplying in advance a copy of an examination without the knowledge or consent of the instructor. • Colluding with another student or students to engage in an act of academic dishonesty. GENERAL ACADEMIC ELIGIBILITY GUIDELINES As a student-athlete you are required to meet certain academic criteria in order to remain Where there is clear indication of such dishonesty, a faculty member or administrator has eligible for competition. You must be enrolled full-time in at least 12 hours per semester. You the responsibility to apply appropriate sanctions. The dean, department chairperson, or desig- are allowed to be below 12 hours during the first week of classes in order to drop/add while ad- nee will use standards and procedures of the school and/or department in which the course is justing your class schedule but you cannot compete while below 12 hours. However, after the offered to investigate alleged violations. The dean or department chairperson will impose the first week of classes a hold will be placed on your account and you will not be allowed to drop/ sanctions. Possible sanctions for a violation of academic integrity include, but are not limit- add until first seeking permission from the Compliance Office. After obtaining permission, you ed to, disciplinary probation, suspension, and dismissal from the university. You should read will be required to go to the Registrar to complete the drop/add. Washburn University’s Academic Impropriety Policy, which describes academically unethical As a general rule, you will need to pass 24 credits each academic year (or 12 credits per behavior in detail. semester), with no more than six credits earned over the summer. In addition, you must pass nine hours during the semester to be eligible the following semester (summer school, interses- CLASS ATTENDANCE sion, and transfer hours do NOT count towards the 9 hour rule). As a student-athlete, it is YOUR responsibility to notify your professors if you will miss You must also maintain a cumulative GPA of 2.0 each semester. class due to a competition. Please do this in advance, as professors are not required to ex- Once you reach your 5th fulltime semester, you must declare and be accepted in a major. cuse you from class. Most professors are willing to work with you if you have to miss. Co- Also, you can only count those credits that count toward your degree. For instance, if you re- operate with your professor to develop a plan in order not to fall behind in the classroom. It is ceive a D in a class required for your major, then those credits will not count for NCAA eligibil- your responsibility to get class notes and missed assignments and to turn coursework in on time ity. Any courses you take that you do not need to graduate will also not count toward the credits or before you leave. You are not allowed to miss class in order to attend practice. Academ- for eligibility requirements. Please speak with Compliance about any academic eligibility ques- ic commitments take precedence over practice activities. If needed, work with your coach to tions. structure a class schedule with as few conflicts as possible. ACADEMIC DISHONESTY Washburn University is a community of learning whose effectiveness requires an environ- ATHLETIC GRANTS-IN-AID ment of mutual trust and integrity expected at any institution. As members of this community, students, faculty, and staff members share the responsibility of maintaining this environment. GENERAL INFORMATION Academic dishonesty violates it. Although not all forms of academic dishonesty are listed Athletic grants-in-aid are awarded within the guidelines established in NCAA Bylaw here, it can be said, in general, that submitting any work for academic credit that is not one’s 15. In general terms, a full grant consists of tuition, fees, room, board and books. All athletics own is dishonest. This not only violates the mutual trust between faculty and students but also scholarships are for one year. The terms and restrictions are set out in the scholarships. Your undermines the validity of the University’s evaluation of students and takes unfair advantage grant-in-aid may be reduced or cancelled during the period of the award if you become ineligi- of fellow students. Further, it is the responsibility of any student who observes such dishonest ble for competition. Before July 1, you will receive written notification from the Office of -Fi conduct to call it to the attention of a Washburn University faculty member or administrator. nancial Aid as to whether your athletic aid will be renewed, increased, non-renewed or reduced Examples of academic dishonesty include, but are not limited to: for the following academic year. If your athletics aid is non-renewed or reduced, you have the • Copying from another student. right to appeal to the Financial Aid Appeals Committee. • Copying from a book or class notes during a closed-book exam (unless one has explic- it permission from the instructor). Athletic grants-in-aid do NOT cover • Submitting materials authorized by or editorially revised by another person, but repre- Some expenses are not covered and are paid for by the student-athlete. sented as the student’s own work. • The cost of educational supplies other than required books, i.e. computer disks, lab • Copying a passage or text directly from a published source without appropriately cit- coats ing or recognizing the source. • Health center fees except for injuries suffered as a result of competition • Taking a test or doing an assignment or other academic work for another student. • Telephone bills • Tampering with another student’s work. • Vehicle-registration fee 14 15 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS • ID card replacement charges the Athletic Training Staff. • Cost of treatment for non-athletically related injuries • Please take all personal items with you when you leave. The Athletic Training Staff is • Library and/or parking fines not responsible for lost items. • Fines for damage to University property, including dorms and apartments • The Student Athletic Trainers are present to assist the certified staff with maintaining • Key deposits or replacements of lost keys, Residence hall room deposit your health. They are not your personal assistants or waterboys/girls. Please follow the Golden Rule and treat them with dignity and respect. SCHOLARSHIPS All student-athletes can and should apply for departmental scholarships. The deadlines INSURANCE, BILLING AND INJURY CLAIMS for each departmental scholarship may vary. Therefore, check with your coach or athletic de- Washburn University requires all student-athletes to carry primary insurance that partment staff to make sure your scholarship application is submitted on time. covers athletic-related injuries and has a deductible that is no more than $4500. The fol- lowing procedures MUST be followed relating to any and all medical bills associated with Outside Scholarships athletic injury. It is your responsibility as a student-athlete to report information to the Compliance Of- Washburn University will only be financially responsible for athletic injuries under fice regarding any outside scholarships that you may be receiving. Certain scholarships may in the following conditions: fact count against your team limits, and you will not be allowed to accept them. If you have any questions, please contact the Compliance Office. • All new WU student-athletes are required to have a pre-participation physical exam- ination conducted by the Washburn University team physicians. Ichabod Scholarship Fund • The University is not responsible for any fees associated with physical exam- Formed in 1954, the Ichabod Athletic Fund is the main fundraising support for the Athlet- ination. ics Department. With over 1,500 donors, this fund provides scholarship dollars, improvements • The Athletic Training staff must have a copy of the completed physical form on for sports programs and fan support for our student-athletes. The fund is managed by a board of file before a student-athlete will be allowed to participate in ANY training activity directors who work hard to enhance the student athlete experience at Washburn. (excluding personal workouts) directly related to his/her association with a Uni- versity athletic team. WASHBURN POLICIES • Regarding athletic injury or illness, the injury or illness sustained must be directly related to a scheduled Washburn practice or game and/or directly limiting the athlete’s ability to participate. All other incidences of injury or illness will be the student-ath- ATHLETIC TRAINING lete’s responsibility. Injuries occurring outside of athletic participation will not be The athletic trainers are here for your benefit. Please follow these policies and guide- covered. lines: • Washburn’s financial responsibility is for standard medical care / medically ac- ceptable practices only. Experimental, non-traditional, or elective procedures • The Athletic Training Room is a co-ed facility; appropriate dress is expected. will not be covered. • The Athletic Training Room is not a lounge. Please make room for others. • Washburn University will not pay for “sports performance” evaluation or train- • Horseplay, cursing or abusive language is not tolerated in the Athletic Training Room. ing, conditioning or re-conditioning, or personal training. • No tobacco of any kind in the Athletic Training Room. • Washburn University will not pay for preventative knee bracing. Washburn will • The team physician is available in the Athletic Training Room for consultation at set cover medically necessary, physician prescribed medical equipment and braces times throughout the week (ask your Athletic Training staff) or athletes may seek care directly affecting the student-athlete’s ability to participate. from the Student Health Center from 8am to 4:30pm Monday – Friday. Please see the • Washburn University will only cover dental injury related directly to athletic par- athletic training staff to arrange to see the team physician. ticipation. Dental treatment including preventative cleaning, fillings, root canals, • Treatment hours in the Athletic Training Room will be from 9:00 AM until the com- and crowns are not covered. pletion of the day’s practices. • Washburn University may only cover the cost of physician prescribed medica- • Computers, audio visual, and stereo equipment in the Athletic Training Room is not tions related to an injury or illness which limits the student-athlete’s ability to for student-athlete use. participate. • Student-athletes are not allowed in the Athletic Training Room unless supervised by

16 17 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS • Washburn University will not pay for physical therapy/rehabilitation services in the survey will remain confidential. This survey is used to help the Athletics Department outside of Washburn’s Athletic Training services. improve the athletics experience for all Washburn student-athletes. • If a medical bill is generated, related to an athletic injury, it must first go through the student-athlete’s primary health insurance carried by the student-athlete or their par- EQUAL EDUCATIONAL AND EMPLOYMENT OPPORTUNITY ents. The remainder of the bill will be the responsibility of Washburn University. Washburn University is committed to a policy of equal educational and employment • One of the Washburn Athletic Training Staff must be notified of all injurieswhen the opportunity without regard to race, color, religion, age, national origin, ancestry, disability, sex, injury occurs to ensure proper documentation and authorizations. Failure to timely marital or parental status, or sexual orientation/gender identity. Each unit within the University report injuries may result in a denial of University coverage. is charged with conducting its practices in conformity with these principles. • All Medical appointments for consultation, surgery, diagnostic testing (MRI, The procedure for filing complaints of illegal discrimination is found at http://www. x-ray, etc.), or for physical therapy or chiropractic care must be authorized washburn.edu/statements-disclosures/equal-opportunity/complaint-procedures.html. Dr. Pamela in writing in advance by the Head Athletic Trainer. Foster: 785-670-1509 • Athletic injury coverage will be limited to 1 year following the completion of the student-athlete’s competitive season/eligibility. • Student-athletes must follow all billing and claims policies and procedures during EQUIPMENT • You are required to sign an equipment issue form indicating assumption of responsi- this period for coverage to continue. bility for the items you receive. • Washburn has an affiliation with Stormont Vail for primary care, orthopedic consulta- • You are issued two (2) sets of practice clothing and game uniforms. tion, diagnostic testing, chiropractic care and rehabilitation including physical therapy • Any article(s) of equipment or clothing which is lost, damaged through neglect, and/or of athletic injuries. Student-athletes who wish to see a different physician or group outside of Washburn’s approved provider Stormont Vail are fully responsible for modified by you will cause you to assume financial responsibility for the item(s). any and all expenses associated with that outside physician or group and must • You will be assessed the replacement cost of the item(s). sign a form acknowledging this responsibility. • The equipment manager will not issue replacement item(s) unless the broken equip- ment or worn out clothing is returned or the cost of the lost item(s) is paid for. • Student-athletes must provide a copy (front & back) of their primary insurance card • During the check-in, any losses or damaged equipment or clothing will be determined and authorize release of information to the University. In addition, student-athletes and you will be notified of the cost of the item(s). Failure to pay for these costs will must sign a secondary insurance claim form and all bills must be brought to the Ath- result in an athletic hold placed on your transcripts and subsequent enrollment. letic Department for payments to be made. Bills should be continually brought to the Athletic Department, even if it has been previously turned in. SEXUAL HARRASSMENT, HARRASSMENT & HAZING POLICY If your expectation is for Washburn University to be responsible for the bill you receive, All persons must be allowed to pursue their activities at the University free from sexual the above guidelines must be followed. The result of not following the above guidelines will harassment and unwelcome sexual advances. Such conduct will not be tolerated. All individu- result in you becoming responsible for payment in full of all medical bills incurred. als must be allowed to pursue activities at the University free from harassment based on color, race, religion, age, national origin, ancestry, disability, sex, marital or parental status, or sexual COMPLIMENTARY TICKETS orientation/gender identity. Responsibility for maintaining a harassment free campus environ- ment rests with all employees and students, and others while on the University campus or in- Washburn University may provide four complimentary admissions per home contest to volved in University-sponsored activities. you in the sport in which you participate. This includes the student-athlete who is a partial qual- Complaints of sexual harassment or harassment (as defined above) are to be made to the ifier and practices with the team. Division II regulations state that complimentary tickets shall Equal Opportunity Director, Morgan Hall Suite 200. Phone: 785-670-1509. Complaints must be distributed only to persons designated by you. Those persons must identify themselves and be filed within 180 days of the latest alleged incident. The procedure for filing complaints of sign a receipt. sexual harassment/harassment is found at: http://www.washburn.edu/statements-disclosures/ You may NOT sell or receive payment for your complimentary admission tickets. equal-opportunity/how-to-file-a-complaint.html Hazing is any action created intentionally to produce mental or physical discomfort, END-OF-SEASON SURVEY embarrassment, harassment or ridicule on or off University premises. Consent is not a defense. After the completion of each season, you will be asked to complete an end-of-season It will be presumed a forced activity; the willingness of the individual to participate does not survey that asks about your experience as a student-athlete. All of the information you provide qualify as consent.

18 19 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS ATHLETIC COMMUNICATIONS Pre-game Music Policy The Washburn Athletic Communications Office acts as liaison between the intercollegiate • Music must be submitted on CD or flash drive for review to the Athletic Communi- athletics programs and the media (newspapers, radio, and television). The office and its staff cations Office or the Marketing Director at least 2 weeks prior to the start of the first also serve as the Department of Intercollegiate Athletics’ public relations office. All men’s and home game. Music must be accompanied by a play list that includes the title of each women’s intercollegiate team information and all requests for student-athlete and coach inter- track and the artist. Teams should submit a minimum of 75 minutes of music (baseball views must go through the Athletic Communications Office. needs 100 minutes for batting practice purposes). The University recognizes that the various intercollegiate teams create interest and sup- • Playlists delivered to the press boxes or to the Sports Information Office on a game port and are a great means for media exposure. The Washburn Athletic Communications Office day will not be used. cannot control what is used by the media outlets but can only make the information available. • Any track that includes language or subject matter inappropriate for public broadcast- Washburn student-athletes have a responsibility to the university, coaches, and fellow stu- ing in a family environment will be eliminated. Inappropriate subject matter includes dent-athletes to cooperate with the media whenever possible. Hometown residents and the (but is not limited to) overt references to sex, violence, drug use, alcohol use, racism, student body, as well as Washburn fans across the region and in other areas are interested in sexism, homophobia, etc. “Edited” or “clean” tracks are highly recommended, but a Ichabod athletics programs. “clean” track can still be eliminated due to inappropriate subject matter. The Athletic Student-athletes should never agree to a telephone or email interview unless the arrange- Communications Director and/or the Athletic Director will make the final determina- ments are coordinated through the Athletic Communications Office. If you receive an interview tion on any track. WHEN IN DOUBT, THROW IT OUT! request, ask that the media representative make arrangements through the Athletic Communi- • If the Athletic Communications Director eliminates more than two tracks from a CD, cations Office. On rare occasions, the general tone of the interview may be such that you feel none of the tracks will be used. It will be returned to the team with an explanation of uncomfortable participating in the interview. Should this occur, notify the Athletic Communica- the problems. The team will have ONE more opportunity to submit a new CD. If the tions Director. new CD contains more than two inappropriate tracks the team will lose the privilege of submitting pre-game music for the remainder of the season. Hints for Dealing with the Media: • All music will be imported into the music laptop. If possible, all music will be played • Be sure about the points you want to communicate. off of the computer and not off CDs. • Be sure you understand the question before answering it. Ask for clarification if you • Music will NOT necessarily be played in the order submitted. The person designated don’t understand the question. to play the music has the right to shuffle and rearrange tracks for the sake of variety. • Be wary of an “off the record” situation. It is usually not in your best interest to do • In-game music will be at the discretion of the PA announcer or other person designat- interviews in this manner, as it may be left open to interpretation as to what is or is not ed to play music. “off the record”. • If possible, try not to be evasive or to answer “no comment” as it raises suspicions. It Important Things to Consider is better to answer, “I am not familiar enough with that issue to give a fair answer”. • Pregame music is NOT solely for the enjoyment of the team. It is also to enhance the • Do not become overly sensitive about a particular question or story. With very few entertainment experience of those people in attendance. Student-athletes must consid- exceptions, reporters who cover Washburn athletics are not out to “get somebody”. er the larger audience when selecting their music. No large group of people is going • Do not criticize your teammates or your coaches in the media. If you have concerns to enjoy 75 straight minutes of hip-hop or heavy metal or country or techno. Strive for share them with the persons involved, not the public. VARIETY! • We are not a professional sports franchise which likely has more leeway in what they Statistical Information consider appropriate or not. If your parents, guardians, or friends email the Athletic Communications Office with • Any other special requests should come to the Athletic Communications Director 48- questions about your season or game stats, a reply will not only come to the sender, but to the 72 hours before the next game. The SID is usually too busy on a game day to accom- coach of the team as well as the player. Many sport statistics can be interpreted more than one modate any requests. The Athletic Communications Director goal is to help you, but way. The Athletic Communications Office is the official scorer for all home events and many of not all requests may be feasible or appropriate. the road events as well depending on the sport. On occasion, the official scorer will key a play into the computer which is incorrect.The STUDENT-ATHLETE ADVISORY COMMITTEE (SAAC) proper channel for statistics questions will come from the head coach of the sport. This committee consists of two members from each team plus one alternate and meets

20 21 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS once a month. Each team will select its representatives. You must be eligible in your sport to Sanctions for Positive Tests: be a member of SAAC. The committee is assembled to provide insight on the student-athlete 1st Violation: experience and to offer input on rules, regulations and policies that affect student-athletes’ lives • Conference with Athletic Director and Head Coach on campus. • 15 Hours of Community Service • Pass Re-Entry Drug test STUDENT-ATHLETE DRUG TESTING • Participate in Follow-Up Drug Testing Program NCAA Drug Testing: 2nd Violation: Testing positive on a NCAA drug test will result in NCAA sanctions and the Washburn • Conference with Athletics Director, Student-Athlete, Head Coach, Athletic Trainer Athletics Department will immediately cancel all Grant-in-Aid provided by the Athletic and Compliance Coordinator Department • 25 Hours of Community Service • Attend 3 drug awareness classes Methods of Selection for Drug testing • Immediate suspension from 10% of competition, which includes no traveling Team Testing: • Pass Re-Entry Drug test All student-athletes who have signed the institutional drug-testing consent form and are • Participate in Follow-up Drug Testing Program listed on the institutional squad list are subject to unannounced random team testing at 3rd Violation: any time. • Conference with Athletics Director, Student-Athlete, Head Coach, Athletic Trainer and Compliance Coordinator Reasonable Suspicion Testing: • 50 Hours of Community Service In conformance with the guidelines established by the 1974 Privacy Act, any student- • Attend on campus drug counseling sessions athlete participating in the intercollegiate athletics program may be subject to individ- • Immediate suspension from 50% of competition, which includes no traveling ualized drug testing based upon reasonable suspicion to believe that the student may be • Immediate cancellation of grant-in-aid, if applicable using banned substances. • Pass Re-Entry Drug test • Participate in Follow-up Drug Testing Program Postseason/Championship Testing: 4th Violation: Any participant or team likely to advance to post-season championship competition may • Immediate cancellation of grant-in-aid be subject to additional testing by Washburn University prior to, during, or after the • Suspension from Washburn’s athletics programs for remainder of athletic eligibility post-season championship event. Voluntary Disclosure/Safe Harbor Re-entry Testing: • A student-athlete who has engaged in prohibited drug or alcohol use is encouraged to A student-athlete who has had a previous positive drug test will be required to undergo seek assistance from the Athletic Department by voluntarily disclosing their use. re-entry drug testing prior to regaining eligibility. The Director of Athletics shall arrange • Any student-athlete, who seeks assistance prior to receiving a positive drug test result for re-entry testing after the student-athlete has met all the requirements as specified in and/or prior to being notified that he or she has been selected for drug testing, will be this policy. deemed not to be in violation of this policy for purposes of determining sanctions. However, the head athletic trainer, in consultation with the team physician, may deter- Follow-up Testing Program: mine that for health and safety reasons the student-athlete may need to be withheld from partic- A student-athlete who has returned to participation following a positive drug test will be ipation in intercollegiate sports pending an evaluation. A student-athlete will not be permitted to subject to follow-up testing throughout the remainder of his or her athletics eligibility. enter the Safe Harbor Program fifteen (15) days prior to NCAA or conference postseason com- petition. ***After the first positive drug-test the Student-Athlete will be responsible for payment of all future tests that are required by the Athletics Department.*** TEAM TRAVEL Individual head coaches are responsible for setting standards for team conduct during team trips. You are expected to follow the Student-Athlete Code of Conduct at all times and

22 23 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS represent Washburn University with the utmost integrity. Generally, all team members must • Enter the weight room mentally and physically ready to train. Directives or instruc- travel to and from away events with their teammates and must stay with the team at the assigned tions from the training staff are to be followed at all times. Failure to comply will re- lodgings. You must complete and Independent Travel Form prior to traveling separate from sult in training facility privileges being revoked. DO NOT SOCIALIZE in the weight the team. Please keep in mind that the Athletics Department pays only for transportation, room room and use appropriate language. and board (and occasional entertainment) during team travel. Per NCAA rules and regulations, • The training facility is not a hallway. DO NOT LET STUDENTS OR STU- room service, laundry, phone calls, pay television movies, etc. are incidental charges that must DENT-ATHLETES IN TO WALK THROUGH THE FACILITY. be paid for by the student-athlete. • Report any faulty equipment or potential danger. • Report all injuries to training facility staff. WEIGHT ROOM • Nothing is to be removed from the training facility. • The weight room is for use by current student-athletes. • No student-athlete is allowed to use the training facility without a coach or weight CAMPUS RESOURCES facility staff member present. • Do not prop doors open. MABEE LIBRARY • Training facility stereo will be monitored and set by facility staff. No inappropriate Mabee Library is located in the center of campus between Yager Stadium and Henderson music allowed. All music must be approved. NO PERSONAL HEADPHONES. Learning Resources Center. Three floors provide a variety of study and research environments. • Leave all personal property in your assigned locker. No MP3 players, phones, book- The Library is arranged with service functions on the 2nd floor (the main floor) and study areas bags, etc. Washburn Training staff are not responsible for student-athletes’ personal on the 1st and 3rd floors. The Circulation and Reserves desks, General Reference, Audiovisual, property if lost or stolen. and the Electronic Classroom are located on the 2nd floor. Open book stacks are on the 3rd floor • No NCAA banned substances should be used or consumed by any student-athlete. No and open periodical stacks and Microform areas are on the 1st floor. Terminals that access the NCAA banned substances should be in the Washburn Training Facility. No supple- online catalog and other computerized library resources are located on all floors. Photocopiers ments are allowed in the weight room. Consult training staff before using any supple- are located on the 1st and 2nd floors; the printer is located on the 2nd floor. ment. • Phone: (785) 670-2485 • All participants must wear Washburn Athletics issued attire. NO cut off sleeve or half • Hours: http://www.washburn.edu/mabee/banner/lib_hrs.shtml shirts allowed. All compression shirts, shorts and pants must be covered by shirt and shorts. No open toed shoes or street clothes allowed. No jewelry. PLEASE CLEAN CENTER FOR STUDENT SUCCESS YOUR SHOES BEFORE YOU ENTER THE FACILITY. If you can afford an extra The Center for Student Success offers many services, including academic advising, test- pair of shoes, dedicate them for the use in the training facility. ing, and the First Year Experience Program. • Rack all plates, dumbbells, barbells and accessories in their proper places. Do not • Location: Mabee Library lean plates against walls or columns. Do not put plates or dumbbells on the uphol- • Phone: (785) 806-2299 stered equipment. Do not stand on or put your feet on upholstered equipment. Academic Advising and Testing Services • Do not drop the Iron Grip plates, Iron Grip dumbbells, or weight stacks. Bumpers The Office of Academic Advising in the Center for Student Success is dedicated to stu- may be dropped on the platforms. Always control the weight when putting it down. dent success by providing students with the information they need to make informed education- • No food, drink or candy allowed in the training facility. Only bottled water in NON- al plans based on their individual abilities and their educational and personal life goals. SPILLIBLE containers. Throw away all trash. • Location: Mabee Library • When writing down any information about your workout, do not place your paper on • Phone: (785) 670-1980 the upholstered equipment and write. • Use spotters. Spotters must always have their full attention on the lifter and help with WU TUTORING CENTER all needs of the lifter. This program is one of many resources you will find to assist you with your academic en- • Use barbell collars to secure the weight. deavors. It not only provides tutoring services, but also helpful resource links, academic work- • Use a weight belt when lower back is stressed. shops, and referrals to other campus services. Our mission is to help you succeed as a student. • When two or more weights equal one weight, change to the higher plate. Unload bars • Location: Mabee Library evenly when you are done.

24 25 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS COUNSELING AND CAREER SERVICES WASHBURN ATHLETIC DEPARTMENT DIRECTORY Counseling Services Washburn University Athletics Department Washburn counseling services are designed to aid Washburn students in coping more Petro Allied Health Center effectively with personal concerns that may affect their academic performance. The primary 1700 SW College goal is to assist students in realizing their maximum potential and to assist them toward optimal Topeka, Kan. 66621 functioning. Counseling is provided by staff members who are professionally trained and expe- rienced in working with college students. Information discussed between student and counselor All numbers begin with (785) 670-xxxx is treated in a confidential manner. • Location: Kuehne Hall, Suite 200 • Office Hours: Weekdays 8:00 am-5:00 pm or other times by arrangement • Phone: (785) 670-13100

Career Services LOREN FERRE’ Brittany Lauritsen bruce steinbrock John mullican Jeannette Luedke gene cassell Matt hutchinson joy smith Director of Athletics Asst. Athletic Director Asst. Athletic Director/ Faculty Athletics Representative Athletic Business and Ticketing Asst. Athletic Director/ Asst. Athletic Director/ Asst. Communications Director The mission of the Career Services office is to provide the administration and interpreta- 1794 Compliance/SWA Developrment 2079 Manager Communications External Relations 1948 1790 1334 2637 1791 1333 tion of psychological scales which may help students in their choice of majors and career paths. Referrals are made to and from the Office of Career Services. All counseling information is handled confidentially. These services are offered at no charge to the student. • Location: Morgan Hall Room 105 • Phone: (785) 670-1450 Steve ice kyle allen kristan todd ron wessel craig schurig chris herron Davy Phillips Harley Douglas Head Athletic Trainer Asst. Athletic Trainer Asst. Athletic Trainer Head Equipment Manager Head Football Coach Head Coach Head Women’s Soccer Coach Head Baseball Coach INTERNATIONAL PROGRAMS 1753 2156 2119 1761 or 1338 1340 1340 1756 1793 The mission of the Office of International Programs is to aggressively develop and main- tain a level of international competence commensurate with the needs of students and faculty within the university, businesses, and organizations in the community, to promote the value of international awareness. • Location: International House Jeff stromgren Brenda Holaday kirby ronning Cameron babb David granato • Phone: (785) 670-1051 Head Men’s Golf Coach Head Men’s Basketball Coach Head Women’s Basketball Head Coach Head Tennis Coach Head Track and Field Coach Head Cross Country Coach 11764 1355 Coach 1797 1757 2902 1465 1796 STUDENT HEALTH CENTER WASHBURN ADMINISTRATION All Washburn University students are eligible to visit our office free-of-charge for treat- Jerry B. Farley President ment of illnesses or injuries. Washburn ID required for each visit. No appointment is neces- JuliAnn Mazachek Vice President for Academic Affairs sary. (Please note, treatment is not available to spouses or children of students.) Jim Martin Vice President for Administration and Treasurer • Location: Morgan Hall, Room 140 Joel Bluml Vice President for Student Life • Phone: (785) 670-1470 Richard Liedtke Executive Director of Enrollment Management • Office Hours: Monday-Friday, 8:00 a.m.-1 p.m., 2-5:00 p.m. Pamela Foster Director of Equal Opportunity • Provider Hours: Monday-Friday, 8:30 a.m.-1 p.m., 2-4:30 p.m. Mindy Rendon Director of Residential Living Kim Sturgeon Interim Director of Student Services David Sollars Dean, School of Business Laura Stephenson Dean, College of Arts and Sciences Pat Munzer Dean, School of Applied Studies Carla Pratt Dean, School of Law Jane Carpenter Dean, School of Nursing

26 27 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS

AN INFORMATIONAL RESOURCE FOR STUDENT-ATHLETES, COACHES AND ATHLETICS PERSONNEL

Anxiety Disorders Anxiety disorders are the most common mental health issues in the United States. Data from national surveys show that more than 30 percent of student-athletes have experienced overwhelming anxiety. By understanding that anxiety is common and by addressing it, student-athletes can better manage anxiety and its impact on their health and performance.

Signs and symptoms: EMOTIONAL SYMPTOMS • Feelings of apprehension or dread. SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS •DEPARTMENT Feeling STAFF CAN tense DO or jumpy. • Restlessness or irritability. CAUTION • Anticipating the worst and being watchful for signs of danger. SUICIDE SUICIDE WARNING SIGNS IMMINENT SIGNS OF DANGER PHYSICAL SIGNS • Pounding or racing heart and shortness of breath. • Sweating, tremors and twitches. WHAT SA CAN DO • Headaches, fatigue and insomnia. • Upset stomach, frequent urination and diarrhea. SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO What student-athletes What athletics department CAUTION can do: staff can do:

SUICIDE SUICIDE • Recognize signs and symptoms and seekSYMPTONS • Recognize signs and symptoms of anxiety. WARNING SIGNS IMMINENT SIGNS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO OF DANGER help from a licensed mental health provider. • Work with campus partners to provide • Actively participate in your treatment and access to licensed mental health providers. CAUTION develop a plan that works for you. • Be mindful of triggers and stressors that • Be mindful of triggers and stressors that can impact a student-athlete’s anxiety.

WHAT SA CAN DO SUICIDE SUICIDE can impact your anxiety. WARNING SIGNS IMMINENT SIGNS OF DANGER • Know your athletic department’s written • Practice daily self-care; this includes mental health referral protocols. getting restful sleep, effectively managing stressful situations and addressing symptoms of anxiety. WHAT SA CAN DO

Content courtesy of NAMI.

RESILENCE | HELP SEEKING | STIGMA FREE

NCAA and the SSI are trademarks of the National Collegiate Athletic Association.

28 29 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS

AN INFORMATIONAL RESOURCE FOR STUDENT-ATHLETES, COACHES AND ATHLETICS PERSONNEL AN INFORMATIONAL RESOURCE FOR STUDENT-ATHLETES, COACHES AND ATHLETICS PERSONNEL

Depression Eating Disorders Some individuals become so preoccupied with food and weight issues that they Depression is common among people of all ages and find it difficult to focus on other aspects of their life. It is important for student- all racial, ethnic and socioeconomic backgrounds. athletes to seek balance in their relationship with food, as this impacts all aspects Depression is a treatable mental health condition, and of physical and mental health. early detection and treatment leads to better outcomes. Signs and symptoms: What athletics department Signs and symptoms: • Obsession with food and exercise. staff can do: • Persistent sadness or empty mood. • Denying self of food to the point • Recognize the signs and symptoms of SYMPTONS SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO DEPARTMENT STAFF CAN DO SYMPTONS • Dramatic changes in sleep, appetite, concentration of starvation. eating disorders. WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO and energy. • Binge eating and purging behaviors. • Partner with campus health care providers • Lack of interest in activities. CAUTION • Compulsive exercise beyondCAUTION what is good such as sports dieticians, eating disorder CAUTION • Hopelessness or guilty thoughts. for sport performance and health. specialists and licensed mental health

SUICIDE SUICIDE SUICIDE SUICIDE providers to support healthy eating and WARNING SIGNS IMMINENT SIGNS WARNING SIGNS IMMINENT SIGNS • Physical aches and pains. OF DANGER • Social withdrawal. OF DANGER SUICIDE SUICIDE the prevention and treatment of WARNING SIGNS IMMINENT SIGNS OF DANGER • Suicidal thoughts. • Fear of eating in public. eating disorders. SYMPTONS SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO DEPARTMENT STAFF CAN DO What student-athletes What student-athletes What everyone can do: CAUTION CAUTION WHAT SA CAN DO WHAT SA CAN DO

canWHAT SA CAN do: DO can do: • Learn more about eating disorders at the • Recognize depression symptoms and • Accept yourself. It is important to National Eating Disorder Association, SUICIDE SUICIDE SUICIDE SUICIDE SYMPTONS WARNING SIGNS IMMINENT SIGNS WARNING SIGNS IMMINENT SIGNS WHAT CAN EVERYONE DO WHAT ATHLETICS OF DANGER seek help from a licensed mental OF DANGER understand that the ‘ideal’ body weight of nationaleatingdisorders.orgDEPARTMENT STAFF CAN DO , and at the health provider. each individual differs because of variations National Association for Males with Eating Disorders, namedinc.org. • Develop trust and communicate openly in genetic traits and cultural norms. CAUTION with your health care providers. • Find support with others recovering from Content courtesy of NAMI.

WHAT SA CAN DO WHAT SA CAN DO an eating disorder. SUICIDE SUICIDE • Reach out to a trusted friend, coach WARNING SIGNS IMMINENT SIGNS OF DANGER or athletics administrator or contact The National Suicide Prevention Lifeline at 800-273-8255. • Practice daily self-care; this includes getting restful WHAT SA CAN DO sleep, effectively managing stressful situations and addressing symptoms of depression.

What athletics department staff can do: • Recognize signs and symptoms of depression.

SYMPTONS • Know your athletics department’s written mental health WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO referral protocols. • Work with campus partners to provide access to licensed CAUTION mental health providers.

Content courtesy of NAMI. SUICIDE SUICIDE WARNING SIGNS IMMINENT SIGNS OF DANGER

RESILENCE | HELP SEEKING | STIGMA FREE RESILENCE | HELP SEEKING | STIGMA FREE

NCAA and the SSI are trademarks of the National Collegiate Athletic Association. NCAA and the SSI are trademarks of the National Collegiate Athletic Association.

WHAT SA CAN DO 30 31 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS

AN INFORMATIONAL RESOURCE FOR STUDENT-ATHLETES, COACHES AND ATHLETICS PERSONNEL

Your Words Matter – Say this … Suicide Suicide is the second-leading cause of death among people age 10-24. By eliminating End the Stigma Promote the use of the misunderstanding and stigma that prevent individuals from speaking up and getting stigma-free language support, the incidence of suicide can be reduced. Everyone can play a role: SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO • Use respectful language to talk about mental health conditions. “She has bipolar disorder/She’s living with bipolar disorder.” Warning signs — any of the behaviors • Challenge misconceptions when you see or hear them. CAUTION • See the person, not the condition. AVOID: “She’s bipolar.” below indicate an increased risk Say this … of suicide: • Offer support if you think someone is having trouble. SUICIDE SUICIDE WARNING SIGNS IMMINENT SIGNS OF DANGER “Person with schizophrenia.” • Talking, writing or thinking about death. Avoid labels such as: • Impulsive, aggressive or reckless behavior. Promote the use of • Challenged • Psycho/psychopath AVOID: “Schizophrenic.” • Increased alcohol and drug use. stigma-free language • Crazy • Schizo • Social withdrawalWHAT SA CAN DO from friends, family and the community. • Demented • Special “Suicide attempt/attempted “Person with bipolar disorder.” • Dramatic mood swings. suicide.” • Lunatic • Sufferer/victim SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO • Normal/not normal • Wacko AVOID: “Manic depressive.” AVOID: “Failed suicide” or Signs of imminent danger — any of “unsuccessful attempt” CAUTION the behaviors below should prompt “People with a mental illness/ immediate interventions: “Died by suicide/suicide SUICIDE SUICIDE mental health condition.” WARNING SIGNS IMMINENT SIGNS OF DANGER death.” • Putting affairs in order and giving away possessions. AVOID: The mentally ill. AVOID: “Successful” or • Saying goodbye to friends and family. “completed suicide” • Mood shifts from despair to calm.

“Died by suicide.” • WHATUnexplained SA CAN DO interest in obtaining firearms or AVOID: Committed suicide. controlled substances. “Took their own life.” • Talking about death. AVOID: “Committed suicide” • Self-harming behaviors.

SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO “Died as a result of What student-athletes can do: CAUTION self-inflicted injury.” • Call the National Suicide Prevention Lifeline at 800-273-8255. AVOID: Chose to kill him/herself

SUICIDE SUICIDE • Reach out to a trusted friend, coach or athletics administrator. WARNING SIGNS IMMINENT SIGNS OF DANGER “Disclosed.” What athletics department staff can do: AVOID: Threatened • Follow your athletics department’s mental health emergency WHAT SA CAN DO action and management plan. SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO • Learn more about postvention guidance by reading A Guide to Response on College Campuses at CAUTION hemha.org/postvention_guide.pdf

SUICIDE SUICIDE Content courtesy of NAMI. WARNING SIGNS IMMINENT SIGNS Content courtesy of NAMI OF DANGER

RESILENCE | HELP SEEKING | STIGMA FREE

NCAA and the SSI are trademarks of the National Collegiate Athletic Association. NCAA and the SSI are trademarks of the National Collegiate Athletic Association.

WHAT SA CAN DO

32 33 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS

SLEEP AND WELLNESS FOR COLLEGIATE ATHLETES

WHY does sleep matter for collegiate athletes?

Athletic performance  Poor sleep Academic performance  Sleep deprivation is associated with delayed response time, fatigue and impairs cognitive performance and is linked to lower GPA. poor decision-making. Mental health  Inadequate sleep increases the Injury risk and recovery  Athletes who are risk for mental health symptoms and disorders, and mental sleep deprived have an elevated risk of musculoskeletal health symptoms and disorders may reduce sleep quality injury and delayed recovery following injuries. and quantity. CEIE A AE PEAE Are student-athletes getting ENOUGH sleep? Z On average, in-season student-athletes are getting 6.27 hours of Z? sleep nightly1 while 8 hours of sleep are recommended. Z

61% of student-athletes report daytime fatigue at least three or more days in the past week2, while 19% of male and 23% of female student-athletes reported difficulty sleeping at least eight of the past 30 days1.

WHAT are recommendations for restorative sleep?

POOS NC POOS ND SUSOC 1. Try to maintain a regular sleep schedule, including on 5. Consumption of excessive food and liquids at night weekends. If this is not possible, establish a bedtime should be avoided, as these may disrupt sleep. routine that can be practiced regularly. 6. Avoid obsessive clock watching. Often, looking at the ve heard that caffeine can give that E A 2. Seek bright light during the day, especially in the clock at night can increase mental activity and anxiety, and etra boost during a workout to improve Caffeine is a central nervous system stimulant. When morning, and try to avoid bright and blue light at night. make resuming sleep more difficult. consumed in moderate amounts of milligrams This is especially important later at night, when bright and my performance, but know that in per day in the form of food or beverages euivalent 7. Individuals who have difficulty falling asleep should blue light can further delay sleep onset. generally avoid naps. However, sleep-deprived high amounts it can also lead to testing to about two ounce cups of brewed coffee, it is 3. The bedroom should be cool (less than 68 degrees), individuals may find that short-duration napping during positive for a banned substance. considered socially acceptable and safe. here is dark and comfortable. the day may improve performance and functioning. evidence to support caffeines benefits for both physical and mental performance, but the timing of consuming 4. Caffeine (e.g., coffee, energy drinks and certain types 8. Beds should be used for sleep-related activities only. s caffeine something should incorporate caffeine, the form of caffeine, your current caffeine use, of sodas and teas) should be avoided at least six hours Other activities such as reading and watching TV, especially into my nutrition plan re there certain and the amount consumed must be carefully considered. before bedtime. Nicotine is also a stimulant and should if lying awake and unable to sleep, should be done out of the be avoided. Alcohol may reduce time to fall asleep, but it bed. Those who have difficulty falling asleep should get out forms that are better than others (For information on caffeine’s effects, turn the page.) can adversely impact sleep quality and should be avoided of bed for a period of time and try again later. This practice close to bedtime. (called stimulus control) is supported by strong evidence that it will help prevent insomnia and improve sleep quality over time. 1 NCAA. NCAA GOALS Study, 2015 [data file]. Indianapolis: IN: NCAA, (2016-01-05).

2 American College Health Association. American College Health Association-National College Health Assessment, org Fall 2015, Spring 2016, Fall 2016, Spring 2017, Fall 2017 [data file]. Hanover, MD: American College Health sandgorg Association [producer and distributor], (2018-11-15). Sorts ardioasuar and Weness utrition S Collegiate and Professional nformation presented by SPORTS DIETITIANS ASSOCIATION oegiate and roessiona Sorts ietitians ssoiation S

is a trademar o the ationa oegiate theti ssoiation 34 35 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS

A fAct sheet for student-Athletes

Assess Your HYdrAtion stAtus

step 1: Match the color of your urine to a color on the chart. step 2: Determine your level of hydration to dehydration. The lower the number, the better the result. step 3: If your urine color matches:

1 • Nos. 1, 2 or 3, you are hydrated. • Nos. 4, 5 or 6, you are mildly to moderately dehydrated. • No. 7 or darker, you are dehydrated. 2 • Athletes should consume water throughout the day. Do not wait until you are thirsty.

3 • To avoid dehydration, consume water and/or sports drinks before, during and after workouts or exercise. Be cautious of “energy drinks.” 4 • In general, 20 ounces of fluid should be replaced for every pound lost during that exercise session. Beat • Certain foods, medicines and vitamins may cause the 5 color of urine to change. If these have been consumed Intense exercise, hot and humid weather in large amounts, this chart may be unreliable. Report all medicines, vitamins and supplements to your sports the and dehydration can seriously compromise 6 medicine staff. athlete performance and increase the risk • Report any symptoms of heat illness or general of exertional heat injury. Report problems medical illness to your sports medicine staff as soon to medical staff immediately. as possible. heat 7

Protect Yourself and Your teammates:

8 Know the Signs √ Muscle cramping √ Vomiting √ Decreased performance √ Irritability √ Unsteadiness √ Pale or flushed skin √ Confusion √ Rapid weak pulse Reprinted with permission. Armstrong, L.E. (2000). Performing in Extreme Environments, Human Kinetics, Champaign, IL. Report your Symptoms References: √ High body temperature √ Unusual fatigue • Armstrong, L.E., Maresh, C.M., Castellani, J.W., Bergeron, M.F., Kenefick, R.W., LaGasse, K.E., √ Nausea √ Sweating has stopped and Riebe, D. (1994). “Urinary Indices of Hydration Status.”, Int. J. Sport Nutr., 4, 265-279. √ Headache √ Disturbances of vision • Armstrong, L.E., Herrera Soto, J.A., Hacker, F.T., √ Dizziness √ Fainting Casa, D.J., Kavouras, S.A., Maresh, C.M. (1998). “Urinary indices during dehydration, exercise, and rehydration.” Int. J. Sport Nutr. 8: 345-355. For more information, talk to a certified athletic trainer.

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NCAA is a trademark of the National Collegiate Athletic Association.

36 37 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS TRANSITIONING INTO HEALTHY EATING

Now that I’m away from home, it’s hard to SHUTTERSTOCK IMAGES decide what to eat. I know that better nutrition Put your goals into action, and continue will help my performance, but it’s hard to 3. to record your progress: figure out what healthy eating means for me. • Eat breakfast – Choose breakfast instead of the snooze button, so you don’t miss out on easy energy! Are there some changes I can make to my Whole-grain toast and scrambled eggs are a quick and meals to keep my energy level high? 3. balanced example. • Eat more during the first half of your day – Switch to a heavier breakfast and morning snack, and note the change in your energy level! ‘‘HERE ARE THREE STEPS TO HELP • Watch portions – Fill only one or two plates at dining OSESO UELIG YOU IN YOUR TRANSITION: hall buffets. • Eat more vegetables – Put at least one vegetable Gain awareness of your current on your plate before anything else. Brightly colored 1. eating patterns and habits: vegetables usually offer the most nutrition. • Record what you eat for three days to help you • Create healthy side dishes – Build a brightly colored m a sophomore determine the changes that will make the biggest salad for your side dish. Top it with seeds, egg whites studentathlete on the Compensate for the differences in lifestyle and training during the impact. Include details such as portion size, beverages and beans, instead of croutons and full-fat cheese. offseason by adusting nutrient intake. and condiments. • Choose lower-fat cheese and milk – Change to baseball team. After • Write it down or use an app to get an overall’’ picture of 2 percent or skim dairy for the same proteins and I Recognie that changes in body fat and weight may occur and be aware the changes that would be helpful. carbohydrates, but less saturated fat and cholesterol. playing a full season, I feel of appropriate changes. • Record your feelings, energy level and strength before, • Avoid creamy salad dressing – Change to vinaigrette as if my body composition during and after workouts. or other oil-based dressings for healthier fats. Create a balance between training volume and nutrient intake. • Avoid sugary cereal – Read labels and avoid cereals has really changed. Ive lost Plan ahead, decide on action steps, with lots of added sugar. Fill your bowl with extra low- some muscle and picked R R 2. and gather the tools to help you: fat milk for added protein. ith the grind of the season behind you, this is the perfect time to focus on • Reflect on your food journal to determine if there • Look out for calories in condiments – Try healthier up a few extra pounds. your eating habits and make changes to your body composition. ou can are patterns or habits that are helpful or could be toppings such as peanut butter, plain Greek yogurt, do this by picking a couple habits youd like to improve during this time improved. low-fat cottage cheese, avocado slices or salsa. hat can I do during the • Aim for impactful, yet realistic, changes. • Have a bedtime snack if you have an early workout period for example, focus on drinking more water, eating breakfast daily • Examples of changes – carrying a water bottle to the next morning – This will give you a morning boost! offseason to optimie my or avoiding fast food. It is important that you rest, recover and enoy the promote better water intake, if you find you drink more A serving of cottage cheese with fruit is a great example. body composition so I down time, while also allowing yourself some flexibility with your eating, but sugary beverages than water; preparing healthy snacks remember to always keep your offseason training goals in mind. ahead of time to keep in your backpack. (For the rewards of healthier eating, turn the page.) can be in top shape for next season (For information on fueling during the offseason, turn the page.)

www.NCAA.org www.scandpg.org | 800/249-2875 www.SportsRD.org | [email protected] org Collegiate and Professional Information presented by SPORTS DIETITIANS ASSOCIATION ©NCAA sandgorg Sorts ardioasuar and Weness utrition S Collegiate and Professional Information presented by SPORTS DIETITIANS ASSOCIATION oegiate and roessiona Sorts ietitians ssoiation S NCAA is a trademark of the National Collegiate Athletic Association.

is a trademar o the ationa oegiate theti ssoiation 38 39 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS

y weight has been stable all year, but Mnow that were in season I havent been able to get through workouts as easily. Ive also been skipping a couple of my menstrual cycles. Is it possible that Im not getting enough energy from my foods, but still not losing any weight either ENEGY AAILAILITY

PHT B CAA PHT AD HUTTERTCK

Managing your energy levels is a daily priority. As a studentathlete, you face many demands on campus : R R while asking your body to perform at its best, both The signs and symptoms listed below might be your mentally and physically, for your sport. bodys way of telling you to look closer at how you are managing your energy. utrition might be a key factor To stay at your best throughout the year, wellpracticed fueling strategies known as energy management Chronic fatigue tress fractures or is the name of the game. ou want to have enough Anemia repeated bone inuries energy ready and available to support your bodys Recurring infections Decreased muscle health, daily activity, growth and training. The term and illnesses strength energy availability (EA) refers to the amount of energy Depression Irritability left over and available for your bodys functions after Disorderedeating Always being hurt or the energy expended for training is subtracted from the thoughts inured energy you take in from food. In other words: Inability to gain or build Training hard, but not muscle or strength improving performance Food Energy Intake – Exercise Energy Expenditure Poor performance astrointestinal = Energy Availability Absent or irregular problems menstrual cycles eight loss (To learn how to manage your energy, turn the page.)

www.NCAA.org www.scandpg.org | 800/249-2875 ©204 Sports Cardioasclar and ellness Ntrition SCAN Collegiate and Professional Information presented by SPORTS DIETITIANS ASSOCIATION ©204 Collegiate and rofessional Sports Dietitians Association CSDA

NCAA is a trademark of the National Collegiate Athletic Association. 40 41 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS

COLLEGE ATHLETES AND DIETARY SUPPLEMENTS SHUTTERSTOCK

BUILDING A PHOTOS BY NCAA PHOTOS AND SHUTTERSTOCK PERFORMANCE PLATE

am a catcher on the THE BASICS baseball team and While some athletes may benefit from taking dietary supplements, taking s a student-athlete, I know that WHAT IS A PERFORMANCE PLATE? them does not counter the negative effects of a poor diet on physical have heard from other a proper diet is important for Quality hours in the gym and on the practice field or I performance. Dietary supplements are intended to address periodic court are definitely important for improving performance, baseball players that shortfalls in a well-balanced diet or to support a specific need related to Afueling my performance, both but your full athletic potential can be hindered if you’re taking dietary supplements a changing medical condition (for example, pregnancy, anemia). They in-season and offseason. However, not incorporating proper fueling strategies. Whether are not intended to make up for an inadequate diet. Student-athletes will improve my strength building a healthy plate at each meal is you eat your meals at the university dining facility or considering the use of a dietary supplement must realize that there is the at home, each and every meal you consume during and stamina. I have also risk of contamination, which increases the chances of unintentionally taking sometimes a challenge, because I don’t the day should be considered an essential part of your heard that some dietary a banned substance, thus risking eligibility. Before considering a dietary know if my meals consist of the correct training regimen. Your daily “training table plates” or supplement, meet with a Sports Registered Dietitian (Sports RD) or your supplements may not be combination of foods. “performance plates” play a significant role in your athletic trainer to ensure you are consuming an adequate, well-balanced energy levels, hydration status and recovery potential. safe or legal. diet and to get guidance on NCAA rules regarding dietary supplements. How can I make sure my daily meals (For performance plate suggestions and sample meals, (For information on dietary supplements, turn the page.) Which ones should I use? are built fully to support my training? turn the page.)

www.NCAA.org www.scandpg.org | 800/249-2875 ©2014 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Collegiate and Professional Collegiate and Professional Information presented by SPORTS DIETITIANS ASSOCIATION Information presented by SPORTS DIETITIANS ASSOCIATION ©2014 Collegiate and Professional Sports Dietitians Association (CPSDA)

42 NCAA is a trademark of the National Collegiate Athletic Association. NCAA is a trademark of the National Collegiate Athletic Association. 43 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS

POST-WORKOUT SPORTS NUTRITION PROTEIN REQUIREMENTS FOR ATHLETES

When athletes appropriately replenish their bodies after exercise, the impacts on recovery and future performance can be great. • Less fatigue • Reduced muscle soreness and cramping • Enhanced muscle rebuilding and repair • Minimized joint inflammation

These are some of the positive effects related to post-workout nutrition guidelines. Too often, athletes reach for protein or other “recovery” or “anabolic” supplements to maximize workout potential. However, not only are these supplements high-risk for testing positive on a drug-test, but they are also less effective (and more expensive) than reinforcing exercise with whole food options.

The best recovery nutrition plan is one that emphasizes both carbohydrates to replenish energy stores and protein for muscle synthesis. Athletes are encouraged to use the table provided below to optimize their recovery with budget-friendly, whole food choices. See how these choices compare with generic Endurance Athletes Strength Athletes recovery protein powders! 1.2-1.4 grams protein/ kilogram 1.6-1.7 grams protein/ kilogram body weight/ day body weight/ day

Time after exercise 0-30 minutes 1-2 hours Protein is necessary for muscle building and repair, immunity, hair and nail growth, and also Food Composition Full High energy & low fatigue hormone, enzyme and red blood cell production. Athletes require more protein than the average person, but the total increase is much less than most assume. Daily protein recommendations are 1-2 hours • Simple carbohydrates Full Meal: easily met and often exceeded through regular meals and snacks. (0.5 grams/kg body weight) • Complex carbs • +10 grams protein • Protein (15-30 grams) Use the figures below to help estimate your daily protein goals. • Healthy fats Hydration Begin rehydration immediately with the goal of drinking 16-24oz of fluid for every pound of Note: Diets providing excess of 2.0 grams protein/kg of body weight per day are not recommended for an athlete’s optimal body weight lost through sweat. Aim to fully rehydrate within two hours post-exercise performance, health, or budget.

In high heat/humidity and exercise lasting >60 minutes: How do I calculate my protein recommendations? • Include electrolytes in fluid replacement (salt, sport drinks, juices, etc.) Example: Michael is a defensive lineman on the football team. He is predominantly a strength athlete and Visit our Hydration Recommendations resource page for additional information currently weighs 275 pounds.

Food Examples* • Fruit smoothie with 1 cup regular or 1/2 • Egg scramble or omelet with whole grain To estimate Michael’s protein needs, he must convert pounds into kilograms: cup greek yogurt toast and fruit 2.2 pounds (lbs) = 1 kilogram (kg) • Cereal (Cheerios, Honey Bunches of Oats, • Roast beef & Swiss cheese sandwich with etc) with 8oz milk carrots and fruit 275 lbs/2.2 lbs/kg= 125 kg • Cheese or peanut butter sandwich • Spaghetti & Meatballs with salad and • Instant oatmeal with 2 Tbsp peanut butter glass of milk Now Michael can multiply his weight in kilograms by the recommended protein range for strength • Chicken Noodle Soup • Macaroni & Cheese made with Tuna and athletes (shown above): • Banana/granola in 6-oz yogurt or with Broccoli; side of fruit 8-oz chocolate milk • Grilled chicken with brown rice, mixed 125 kg x 1.6-1.7 g protein/kg = 200-212.5 grams protein. vegetables and 1/2 cup frozen yogurt *To have post-workout snacks tailored to your specific sport, body size, Michael’s protein goal is 200-215.5 grams of protein per day. and energy needs, please consult a sports dietitian. Remember that the total volume and composition of foods tolerated may vary by individual. Tips for meeting protein goals with food: Please use these examples as a guide, but know that your specific needs • Meet with your on-campus Sports Dietitian who can help develop a personalized meal plan. may be more or less than listed above. In addition, we’ve provided exam- • Review our quick list of protein-rich foods on the “Protein for Sport” page and make sure to ples to clarify composition goals and for easy shopping, however there are plenty of other options available to meet these sports nutrition targets. include appropriate servings at each meal and snack.

The National Center for Drug Free Sport, Inc. • Education Services Department • drugfreesport.com • (816) 474-8655 The National Center for Drug Free Sport, Inc. • Education Services Department • drugfreesport.com • (816) 474-8655 44 45 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS VITAMINS and MINERALS FOR SPORT FAT FOR SPORT Top Three Things to Know About Vitamins and Minerals Top Three Things to Know About Fat

Athletes do not need higher amounts of most vitamins and minerals compared to non-athletes. Low-fat diets can limit performance, immunity, and overall health. Athletes tend to need and consume more total calories than non-athletes, thereby absorbing the • Fat is an essential source of energy, specifically used during endurance and ultra-endurance sports # additional vitamins and minerals they need naturally. It is important for all athletes to consume a # and events. balanced diet from all food groups to meet energy and micronutrient needs for performance, • Low-fat diets have been shown to compromise performance due to limited stores for energy. 1 storage, recovery, and immunity. 1 • Fat provides essential fatty acids and carries fat-soluble vitamins (vitamins A, D, E, and K) without which the body would not adequately absorb. Micronutrients that may require more attention from adequate food intake include: • Sodium (replace electrolyte losses through soups, salted crackers, pretzels, etc). Most athletes need 20-30% fat in the diet; No less than 15%. # • Calcium (milk, cheese, dark leafy green vegetables, sesame seeds, yogurt, etc). • Focus on healthy fats • Vitamin D (fortified milk/OJ, wild salmon, mushrooms, canned tuna, sardines, etc). # 2 • Iron (beef, chicken, mussels, fortified cereals, cooked beans, dark leafy greens, etc). • B-Vitamins (fruits and vegetables, whole grains, beans, fortified cereals, meat, eggs, fish, dairy, etc). 2

Taste your multi-vitamin by eating real food sources. Supplements of any kind are risky for athletes. Studies show multi-vitamins are unneccessary and can # often cost more than meeting nutrtient needs through a balanced diet.

3 Skip the supplement aisle and turn your cash into real food dollars! Fat is a recovery nutrient. Certain fats, such as omega-3 fatty acids, have anti-inflammatory properties Save $30+ on multi-vitamin supplements: EAT REAL FOOD! # that can aid athletes in both exercise and injury recovery. Omega-3 fats occur naturally in the following foods: 3 • Walnuts • Flax seeds and chia seeds • Avocados • Fatty fish such as salmon, sardines • Olives and olive oil • Leafy greens (spinach, kale, spring mix, arugula, brussels sprouts, etc.) • Winter squash

The National Center for Drug Free Sport, Inc. • Education Services Department • drugfreesport.com • (816) 474-8655 The National Center for Drug Free Sport, Inc. • Education Services Department • drugfreesport.com • (816) 474-8655 46 47 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS PROTEIN FOR SPORT CARBOHYDRATES FOR SPORT Top Three Things to Know About Protein Top Three Things to Know About Carbohydrates

Carbohydrates (carbs) are classified as either “simple” or “complex”.

Type of Carb Simple/”Refined” Complex Your body can only use 30 grams of protein every two hours! # Yet many “anabolic” supplements contain twice that amount. Food Example Sugary drinks (soda, sports drinks, lemonade, Whole fruits (apples, bananas, oranges, etc.) 1 juices, etc.); cookies, candy Whole vegetables Lean body (muscle) mass development is more about carbohydrate White/ ”enriched” flour products (breads, (broccoli, carrots, snap peas, etc.) pastries, graham crackers, etc.) intake than protein. “Whole” grain products (breads, pastas, brown Without adequate calories from carbohydrate (or fat), your body must use protein for energy instead Refined grains (instant oatmeal, white rice, rice, quinoa, rolled or steel cut oats, etc.) of building muscle. corn syrup, etc.) Characteristics High Sugar, Low Fiber Foods High in Vitamins & Minerals, High Fiber More is not better. Extra protein is not stored. When to use in sport Limit use between meals. Certain simple Complex carbs are an athlete’s best option any carbs are time of day except when digestability due # appropriate within 30 minutes before and to high fiber may compromise performance immediately after exercise; also during (1-2 hours before exercise, depending on 1 exercise. individual metabolism). See the “Pre-Workout Sports Nutrition” Eat protein immediately after exercise while also replenishing carbs. handout for more information For the greatest gains in muscle recovery, rebuilding, repair and strength, have a post-exercise snack # with 10-25 grams of protein within 30 minutes post-exercise. Carbs are directly related to athletic performance. Recommended post-exercise snacks: (Carbs + Protein) # Intensity 2 • 8 oz chocolate milk Endurance • Apple + string cheese Food Serving Size (providing approximately 8 grams protein each) Carbohydrates = Mental Focus • Bagel/ English muffin with peanut butter Chicken/ Turkey 1oz; 1/4 cup chopped or diced 2 Time to Exhaustion Muscle Recovery • Banana + 6 oz greek yogurt Tuna Fish, canned in 1.25oz; or about 1/5 of a 6oz can Lean Body Mass • Whole grain crackers + hard boiled egg water and drained Eggs 1 whole large egg; 2 large egg whites Fuel your body as if it were a race car needing premium gas in the form of carbs. Know your proteins. Beef Jerky 1oz; 1 large piece Athletes may benefit by having a quick Edamame (soy beans) 3/4 cup in pods; 1/2 cup shelled # Fuel Like Carbohydrate Stores Body Response Timing & Type of Carbs Needed # protein chart that lists protein-rich foods Peanut/ Almond Butter 2 Tablespoons A Car and corresponding serving sizes for specific Plain Yogurt, low fat 2/3 cup; 6oz container 3 Fill tank before Full High energy & low fatigue 3-4 hours before: Complex grams of protein. This tool can help not only Greek Yogurt, plain, 3oz; 1/3 cup exercise 1-2 hours before: Simple 3 non-fat with meal planning, but also as a quick go-to Milk/ Chocolate Milk 8oz; 1 cup Continue adding Decreasing but main- Prolonged endurance, mental 15 grams of simple carbs every 20 min- guide for appropriate snacks. Cheese 1 string cheese; 1oz fuel during taining higher levels with focus, and time to fatigue utes (electrolyte drink, juice, honey, jelly Baked beans 1/2 cup exercise added fuel beans, etc) Here is a quick list of protein-rich foods pro- Almonds, dried 30 nuts viding eight grams of protein each. Mix and Avoid running Empty “Hit the wall” exhaustion Simple carbs to increase blood sugar Old fashioned oats, dry 3/4 cup on empty quickly match with other foods to meet daily calorie 100% Whole wheat 2 slices bread and nutrient goals. Refuel after Replenished back to full Enhance muscle recovery and 0-30 minutes after: Simple exercise energy post-exercise 1-2 hours after: Complex

The National Center for Drug Free Sport, Inc. • Education Services Department • drugfreesport.com • (816) 474-8655 The National Center for Drug Free Sport, Inc. • Education Services Department • drugfreesport.com • (816) 474-8655 48 49 STUDENT-ATHLETE 2020-21 HANDBOOK #GOBODS ATHLETE’S PATE ATHLETE’S PATE

The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program. The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program. For educational use only. Print and use front and back as 1 handout. For educational use only. Print and use front and back as 1 handout. ATHLETE’S PATE

The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program. For educational use only. Print and use front and back as 1 handout. 50 51