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Table 1 Overview of the Hockey fans in training program (12-week active phase)

From: Hockey Fans in Training (Hockey FIT) pilot study protocol: a gender-sensitized weight loss and healthy lifestyle program for overweight and obese male hockey fans

Classroom education component Exercise component
Week 1: Introduction to Hockey FIT & Physical Activity Prescription
70 min:
 • Introductions, program overview, ground rules
 • Discuss eating habits, exercise and activity levels
 • Introduction to lifestyle prescriptions (Rx), goal-setting, and tracking
 • Set Physical Activity Rx
20 min:
 • Group walk
Week 2: Healthy Eating Overview & Healthy Eating Prescription
65 min:
 • Review healthy living goals and tracking forms
 • Set new Physical Activity Rx
 • Food groups & eating a healthy diet
 • Formal introduction to SMART goal setting
 • Set Healthy Eating Rx
25 min:
 • Group walk
Week 3: Meal Planning & Weight Loss
60 min:
 • Review healthy living goals
 • Set new Physical Activity Rx
 • Avoiding compensation/trade-off behaviour
 • Healthy eating planning
 • Health benefits of losing weight
 • Calculating 5–10 % weight loss
 • Importance of support from others
30 min:
 • Introduction to principles of fitness (10 min)
 • Warm up exercises (8 min)
 • Flexibility exercises (2 min)
 • Walk (10 min)
Week 4: Becoming Fit & Exercise Prescription
65 min:
 • Review healthy living goals
 • Set new Physical Activity Rx
 • Health benefits of exercise
 • Overcoming barriers to exercise
 • Heart rate and Rating of Perceived Exertion
 • Simple fitness test (STEP test)
 • Local amenities
 • Set Exercise Rx
25 min:
 • Warm up (5 min)
 • Aerobic exercise (15 min)
 • Cool down (5 min)
Week 5: Alcohol & Weight Gain
50 min:
 • Review healthy living goals
 • Set new Physical Activity Rx
 • Alcohol and weight gain
 • Alcohol units
 • Planning your drinking
 • Cutting down on sugary drinks
40 min:
 • Warm up (5 min)
 • Aerobic exercise (30 min)
 • Cool down (5 min)
Week 6: Stages of Change
45 min:
 • Review healthy living goals
 • Set new Physical Activity Rx
 • Stages of change
 • Setbacks and strategies for dealing with them
 • Shared experiences
 • Weight taken (to review progress at Week 7)
45 min:
 • Warm up (5 min)
 • Strength/muscular endurance exercise (with principles of strength training using body weight) (35 min)
 • Cool down (5 min)
Week 7: Weight Loss
45 min:
 • Review healthy living goals
 • Set new Physical Activity Rx
 • Understanding food labels and healthier foods
 • Hints for better eating including eating breakfast
45 min:
 • Warm up (5 min)
 • Strength/muscular endurance exercise (15 min)
 • Aerobic exercise (15 min)
 • Cool down (5 min)
 • Flexibility exercises (5 min)
Week 9: Eating Out
45 min:
 • Review healthy living goals
 • Set new Physical Activity Rx
 • Making favourite meals healthier
 • Eating out sensibly
 • Nutrition in common fast foods & suggestions for making takeout meals ‘less’ unhealthy
45 min:
 • Warm up (5 min)
 • Strength/muscular endurance exercise (15 min)
 • Aerobic exercise (15 min)
 • Cool down (5 min)
 • Flexibility exercises (5 min)
Week 10: Avoiding Setbacks & New Exercise Prescription
55 min:
 • Review healthy living goals
 • Set new Physical Activity Rx
 • Exploring myths about healthy living
 • Triggers for setbacks and how to avoid them
 • Re-do simple fitness test (Step Test) & set new Exercise Rx
35 min:
 • Warm up (5 min)
 • Strength/muscular endurance exercise (10 min)
 • Aerobic exercise (10 min)
 • Cool down (5 min)
 • Flexibility exercises (5 min)
Week 11: Energy Balance & New Healthy Eating Prescription
45 min:
 • Review healthy living goals
 • Set new Physical Activity Rx
 • Planning your eating
 • The energy balance
 • Locus of control revisited
 • Set new Healthy Eating Rx
45 min:
 • Warm up (5 min)
 • Strength/muscular endurance exercise (25 min)
 • Cool down (5 min)
 • Flexibility exercises (10 min)
Week 12: Celebrating Achievements & Next Steps
60 min:
 • Celebrating achievement!
 • Review healthy living goals & set new Rx if necessary (Physical Activity, Healthy Eating & Exercise)
 • Next steps – includes introduction to suite of eHealth technology support options
 • Program feedback
 • Wrap-up
30 min:
 • Warm up (5 min)
 • Strength/muscular endurance exercise (20 min)
 • Cool down (5 min)