Table 3 FFIT key components*
| Â | 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 |  |