Table 3.
FFIT key components*
| Classroom | Physical activity | |
|---|---|---|
|
week 1 |
· Programme overview |
· Introduction to pedometers |
| · Need for commitment |
· Baseline step count |
|
| · Personal responsibility and perceptions of control over eating |
· Short stadium tour wearing pedometer |
|
| |
· Food diary |
|
|
week 2 |
· Healthier eating and portion sizes using Eatwell Plate |
· Setting progressive, individual step count targets |
| |
· SMART goal setting for eating |
· Brisk walk around the pitch |
|
week 3 |
· Goal review§ |
· Step count review§ |
| · Individual eating plans (600 kcal/day deficit) |
· Principles of fitness: warm up, aerobic, strength, flexibility, cool down |
|
| · Health benefits associated with weight loss |
· Warm up activities |
|
| |
· Role of social support |
|
|
week 4 |
· Importance of physical activity to health and wellbeing |
· Heart rate monitoring and Rating of Perceived Exertion (RPE) Scale |
| · Barriers to being active |
· Warm up and 20-minute aerobic workout |
|
| |
· Action planning for physical activity |
|
|
week 5 |
· Measuring alcohol units |
· Warm up and 20/30-minute aerobic workout |
| · Alcohol, other drinks and weight gain | ||
| |
· Planning your drinking |
|
|
week 6 |
· Formal weigh-in to review progress |
· Principles of strength training using own body weight |
| · Relapse prevention |
· Warm up, aerobic and strength training |
|
| |
· Role model for inspiration |
|
|
week 7 |
· Physical representation of weight loss achieved (sandbags) |
· Principles of stretching and flexibility |
| · Motivation and confidence |
· Warm up, aerobic and strength training with flexibility component at end |
|
| |
· Reflection on progress |
|
|
week 8 |
· Understanding food packaging labels |
· Circuit of aerobic and strength activities with warm up/cool down |
| |
· Importance of breakfast and regular meals |
|
|
week 9 |
· Making favourite meals healthier |
· Similar circuit to week 8 |
| |
· Making eating out/takeaway meals healthier |
|
|
week 10 |
· Common perceptions about healthy living |
· Visit to local physical activity facilities or circuit of warm up, aerobic, strength and flexibility activities |
| · Links between emotions and behaviour | ||
| · Relapse prevention | ||
| |
· Food diary |
|
|
week 11 |
· Review of progress made in eating, physical activity and locus of control |
· Visit to local physical activity facilities or circuit of warm up, aerobic, strength and flexibility activities |
| |
· The energy balance |
|
|
week 12 |
· Formal weigh-in, and personal and group feedback |
· Circuit of activities or, if appropriate, small sided soccer games |
| · Relapse prevention | ||
| |
· Ongoing social support |
|
|
Reunion |
· Review of experiences in maintaining dietary and physical activity changes |
· Circuit of activities similar to those provided towards the end of the 12-week ‘weight-loss’ phase |
| · SMART goal setting for 12 months | ||
| · Ongoing social support |
* Attendance is taken and participants are encouraged to record their weight at the start of each session.
§ SMART goals and step counts are reviewed regularly from week 3.