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.

Gray et al.

Gray et al. BMC Public Health 2013 13:232   doi:10.1186/1471-2458-13-232

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