TSQL random sample

I need to select a random sample using TSQL from a table based on ratios of 2 different variables in the table.

The random sample required is approximately 8000 records from a table with about 381,000 records. The random sample must have approximate ratios of 2 variables:

4:1 (Male/Female) - 2 category variable 4:3:2:1 (Heavy/Moderate/Light/Very Light) - 4 category variable