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NAB Stage 3. Prompting Questions. Explain in detail how you used your knowledge of principles of training and aspects of fitness to design a relevant training programme. Begin answer with planning thoughts about specificity

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nab stage 3

NAB Stage 3

Prompting Questions


Explain in detail how you used your knowledge of principles of training and aspects of fitness to design a relevant training programme.

  • Begin answer with planning thoughts about specificity
  • What method of training would you plan to use in relation to development needs (aspects of fitness) and your starting (base) level of fitness?
  • Explain in the sentence why planning to use this method of training helps manage the issues above.

In planning I considered specificity.

I chose Interval training due to the set structure of the work.

This was important because it would allow me to focus on my weaknesses (CRE, ME, SE and Coordination) in each session

I could also plan a suitable amount of repetitions in each set that would meet my base level of fitness.


How long is the mesocycle of the programme?

Explain how you would plan to break this time up into phases of training

Name the principle of training being followed in the first phase

In the first phase, explain and give a source for your plan to meet frequency and intensity

Explain why you would plan to swim at different speeds in each set of work

What would you plan to do to make each session more demanding

Explain why you need to take reversibility into account when planning a session

What is the second phase of training?

What type of sessions would you plan in this phase?


Describe in detail the programme of work you used to develop your performance

How many weeks was the macrocycle?

How many sessions a week did you do?

What days did you train?

Explain the benefit of a break between sessions

How long did a session last?

How long did sets of work last? – be specific in naming each set

Name the method of training being used

How would you warm up?

Main set is CRE – What would you do?, how long would you rest?, what pace would you swim?, what training zone are you working in?

How does the rest period between reps help?

Repeat description above for each set of work.


Explain why any adaptations were made to your programme. Give examples of the adaptations you made.

What happens to body as your fitness improves?

What happens if you don’t progressively overload?

What do you need to change in your sets of work to keep improving?

Give an example of a progressively overloaded set of work

What is the benefit of progressively overloading?

If you did the same sets in every session how would you feel?

What would you change in sets to prevent this?

Give an example of a varying a set of work

What is the benefit of varying a session?

As you move from preseason to competition season, explain why your training needs to change

Give an example of a tapered set

Give an example of a race pace set.


Describe in detail how you monitored the effectiveness of your training programme

  • You monitored your training continuously in every session –
  • Objectively
  • Explain the benefit of checking pacing times
  • Explain the benefit of checking pulse during sets
  • Subjectively
  • Explain the benefit of considering how you felt in each session

You also monitor at the end of the programme

If you repeat tests in the same way, what information does that give you?

Why did you retest the T5?, stoke efficiency data?, SCAT?, 100m f/c?