HKDSE Physical Education Practice Paper: Fitness, Exercise Physiology And Training Principles (12 Questions, 100 Marks, 75 Minutes, With Answers)

HKDSE Physical Education Practice Paper: Fitness, Exercise Physiology and Training Principles (12 Questions, 100 Marks, 75 Minutes, with Answers)

2026-11-04

HKDSE Physical Education: fitness, exercise physiology and training principles in one full mock paper

HKDSE Physical Education paper: heart rate zones, body mass index, one-repetition maximum, metabolic equivalent calories, energy systems, torque, hydration and training principles.

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Section A: Fitness and Health-Related Measures (32 marks)

Answer ALL questions.

#	Question	Answer and marking notes
1	An athlete is 16 years old. Maximum heart rate (HRmax) is estimated as 220 minus age. (a) Find the estimated maximum heart rate. (4 marks) (b) If the aerobic zone is 60% to 80% of HRmax, find the lower and upper limits, and explain why training uses a zone rather than a single value. (4 marks)	(a) 220 – 16 = 204 beats per minute. (b) Lower limit = 204 x 60% = 122.4 bpm; upper limit = 204 x 80% = 163.2 bpm, that is about 122 to 163 bpm. Heart rate drifts with body temperature, emotion, dehydration and fatigue, so a zone tolerates natural variation and prevents overtraining in pursuit of one number. Marking: working 2, answer 2; each limit 1; zone rationale 2.
2	A middle-distance runner has a resting heart rate of 58 bpm and a measured peak heart rate of 196 bpm, and trains at 70% intensity using the Karvonen heart rate reserve method. (a) Find the target heart rate, to 1 decimal place. (4 marks) (b) Compare the reserve method with 70% of peak heart rate, and explain why the former suits individual prescription better. (4 marks)	(a) Reserve = 196 – 58 = 138 bpm; target heart rate = 58 + 70% x 138 = 154.6 bpm. (b) Taking a percentage of peak heart rate estimates peak from age alone and ignores the resting rate. The reserve method includes the resting rate, so the same percentage means a different absolute load for people of different fitness, making the prescription more individual. Marking: reserve 1, working 2, answer 1; comparison 2; individual rationale 2.
3	A student is 1.72 m tall and weighs 64.0 kg. Body mass index (BMI) = mass in kg divided by height squared in metres. (a) Find the BMI to 1 decimal place and classify it against the adult band 18.5 to 22.9 for the normal range. (5 marks) (b) State one main limitation of BMI when applied to athletes. (3 marks)	(a) 64.0 / (1.72 x 1.72) = 64.0 / 2.9584 = 21.6, which is inside the normal band. (b) BMI compares mass with height only and cannot separate muscle from fat. A muscular athlete can carry a high BMI with a normal body fat percentage, so BMI must be read with body fat or waist measurement. Marking: height squared 1, division 2, answer 1, classification 1; limitation 3.
4	A trainee lifts 50 kg for 10 repetitions. The Epley formula estimates the one-repetition maximum (1RM) as load x (1 + reps / 30). (a) Find the estimated 1RM to 1 decimal place. (4 marks) (b) If the trainee then performs 3 sets of 10 reps at 50 kg, find the total training volume and explain what volume measures. (4 marks)	(a) 50 x (1 + 10 / 30) = 50 x 1.3333 = 66.7 kg. (b) 3 x 10 x 50 = 1,500 kg. Volume is load multiplied by repetitions and sums the total mechanical stimulus on the muscle, so it is the figure used to plan progressive overload and monitor fatigue. Marking: substitution 2, answer 2; volume 2; meaning 2.

Section B: Exercise Physiology and Energy Systems (36 marks)

Show all working and give units in calculation questions.

#	Question	Answer and marking notes
5	An athlete of body mass 60 kg trains three ways in a week: running for 40 minutes at 9 MET (metabolic equivalent), swimming for 30 minutes at 7 MET and cycling for 50 minutes at 6 MET. Energy used in kcal is about MET x mass in kg x time in hours. (a) Find the energy used in each session and the weekly total, rounded to whole numbers. (5 marks) (b) Explain how the MET value relates to exercise intensity, and state one limitation of this estimate. (4 marks)	(a) Running 9 x 60 x 0.6667 = 360 kcal; swimming 7 x 60 x 0.5 = 210 kcal; cycling 6 x 60 x 0.8333 = 300 kcal; total 870 kcal. (b) One MET is about the energy used while sitting quietly, so a higher MET means more energy per minute and higher intensity. The method assumes one MET costs every person the same, ignoring fitness, skill efficiency and conditions such as wind or water temperature, so it is an estimate only. Marking: each session 1 mark (3), total 2; MET and intensity 2; limitation 2.
6	A runner completes 8 laps of a 400 m track in 16 minutes 00 seconds. (a) Find the total distance, the average speed in m/s to 2 decimal places and the average pace in km/h to 1 decimal place. (5 marks) (b) Find the average lap split in seconds, and explain the physiological effect of starting too fast on the later part of the race. (4 marks)	(a) Distance = 400 x 8 = 3,200 m; time = 960 s; average speed = 3,200 / 960 = 3.33 m/s; pace = 3.33 x 3.6 = 12.0 km/h. (b) Each lap = 960 / 8 = 120 s, that is 2:00. Starting too fast accumulates lactate early and burns glycogen faster, so the runner hits the wall and must slow down, which costs more time overall. Marking: distance 1, seconds 1, speed 2, km/h 1; lap split 2; physiological effect 2.
7	The three energy systems are the ATP-PC system, the lactic acid system and the aerobic system. (a) State the main duration of each system, and match a dominant energy system to the 100 m sprint (about 11 s), the 800 m (about 2 min) and a 10 km run (about 50 min). (5 marks) (b) Explain the role of the aerobic system in prolonged exercise, and why an 800 m runner still needs good aerobic capacity in the closing stages. (4 marks)	(a) ATP-PC about 0 to 10 s; lactic acid system about 10 s to 2 min; aerobic system beyond about 2 min. The 100 m is ATP-PC dominant, the 800 m is lactic dominant and the 10 km is aerobic dominant. (b) The aerobic system burns carbohydrate and fat: it delivers energy slowly but in large amounts, so it fuels prolonged work and also restores the other systems between efforts by rebuilding phosphates and clearing lactate. An 800 m is lactic dominant, but aerobic capacity sets how fast lactate is cleared and how well pace is held in the closing stages. Marking: three durations 1 each (3); three matches 2; aerobic role 2; closing stages 2.
8	An athlete weighs 70.0 kg before training and 68.6 kg afterwards without drinking. Each kilogram of mass lost is about one litre of fluid, and the recommended replacement is 1.5 times the loss. (a) Find the fluid loss and the recommended replacement, to 1 decimal place. (5 marks) (b) Explain two effects of dehydration on performance and state one point to note when rehydrating. (4 marks)	(a) 70.0 – 68.6 = 1.4 kg, that is about 1.4 litres lost; replacement = 1.4 x 1.5 = 2.1 litres. (b) First, plasma volume falls, stroke volume drops, heart rate rises and endurance declines. Second, heat loss becomes less efficient, core temperature climbs and the risk of heat illness rises. Hydration should use small amounts often with electrolytes rather than one large volume, which causes stomach upset or dilutes blood sodium. Marking: loss 2, conversion 1, replacement 2; two effects 1 each (2); rehydration point 2.

Section C: Training Principles and Programme Design (32 marks)

Support essay answers with specific data or training examples.

#	Question	Answer and marking notes
9	A training session lasts 65 minutes, with 12 minutes of warm-up, 45 minutes of main work and 8 minutes of cool-down. (a) Find each part as a percentage of the session, to 1 decimal place, and check that the total is 100%. (4 marks) (b) Explain the physiological purpose of the warm-up and of the cool-down. (4 marks)	(a) Warm-up 12 / 65 x 100% = 18.5%; main work 45 / 65 x 100% = 69.2%; cool-down 8 / 65 x 100% = 12.3%; total 100.0%. (b) The warm-up raises muscle temperature and blood flow, increases joint range and sharpens neuromuscular coordination, lowering injury risk. The cool-down brings heart rate and temperature down gradually, helping lactate clearance and venous return and reducing dizziness and stiffness afterwards. Marking: three percentages 1 each (3), total check 1; warm-up 2; cool-down 2.
10	In a biceps curl the forearm weighs 45 N with its centre of mass 0.28 m from the elbow, and the biceps has a moment arm of 0.045 m. Torque = force x moment arm. (a) Find the torque of the forearm weight about the elbow and the force the biceps must produce, to 1 decimal place. (5 marks) (b) Explain how the force needed by the biceps changes when the dumbbell is held further from the elbow, and why. (3 marks)	(a) Torque = 45 x 0.28 = 12.6 N m; biceps force = 12.6 / 0.045 = 280.0 N. (b) Holding the dumbbell further from the elbow lengthens the load moment arm, so the resisting torque rises in proportion. The muscle moment arm is unchanged, so the biceps must produce more force to hold the position and the set becomes harder to complete. Marking: torque 2, muscle force 3; moment arm change 1; force change and reason 2.
11	An 800 m runner has completed eight weeks of base training and the coach plans a new stimulus. (a) Explain the principles of progressive overload and specificity, giving one example of each for this runner. (4 marks) (b) Explain the principle of reversibility and why a programme must include recovery days. (4 marks)	(a) Progressive overload means the load must gradually exceed the level the body has adapted to, for example building interval runs from 6 x 400 m to 8 x 400 m or cutting the lap split from 75 s to 72 s. Specificity means adaptations follow the training done, so the runner must rehearse the race energy system and movement pattern, for example repeat runs at 800 m pace rather than only easy distance running. (b) Reversibility means gains decay once training stops, for example two weeks off visibly lowers aerobic endurance and strength. Recovery days let the body repair micro-damage, refill glycogen and complete supercompensation, which prevents overtraining, so rest is part of the programme rather than its absence. Marking: two principles 1 each (2), two examples 1 each (2); reversibility 2; recovery rationale 2.
12	An athlete has a heart rate of 180 bpm immediately after a sprint and 138 bpm after one minute of rest. (a) Find the drop in heart rate and the recovery percentage, to 1 decimal place. (4 marks) (b) Explain what fitness quality heart rate recovery reflects, and state one condition that must be controlled when measuring it. (4 marks)	(a) Drop = 180 – 138 = 42 bpm; recovery percentage = 42 / 180 x 100% = 23.3%. (b) Heart rate recovery reflects aerobic fitness and how quickly the autonomic nervous system shifts back to parasympathetic control; a faster drop generally means better cardiorespiratory fitness and less fatigue. Measurement must fix the recovery posture, the room temperature and the timing of the reading, or results cannot be compared. Marking: drop 2, percentage 2; fitness quality 2; controlled condition 2.

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