As is known to all, sports are necessary, but many people are worried about getting hurt in sports. The equipment(装备)you wear while taking part in sports and other activities is key to avoiding injuries(受伤).
Start with helmets(头盔). They’re important for sports and activities such as football, baseball, softball, biking, horseback riding, skateboarding, inline skating, skiing, and snow boarding—to name just a few.
Wear a mouthguard if you play a contact sport where head injury is a risk, such as football, basketball, volleyball and boxing.
And last but not least, the right footwear can keep you from tripping and falling. You know that sports like football, baseball, softball, and soccer require cleats(防滑鞋).
A.They don’t provide protection. |
B.Need to find the right helmet size for you? |
C.Eye protection is also a must for many sports. |
D.Helmets reduce the risk of head injuries by 75% - 85%. |
E.Mouthguards can protect your mouth, teeth, and tongue. |
F.The right kind of equipment is important, so is the right size. |
G.But you may not realize that sports like biking need special types of shoes, too. |
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【推荐1】There are several kinds of workouts (锻炼) that are available to you, but it doesn’t mean that every workout is important. Depending on how you are living your life, certain workouts can prove to be more beneficial to you than others.
Always warm up and cool down.
Exercising safely means always spending a few minutes warming up at the start, and a few minutes warming down as you bring your exercise session to an end. Warm-ups and warm-downs might not be sexy.
Eat a snack immediately after your workout.
If all the exercise you’ve done for the last few years is to walk around your home and office, then you might not want to think about running a marathon in the next few days! However, if you set yourself a target of running a marathon in six months, you could gradually build up your fitness so you'd be ready to run and you’d be ready to cross the finishing line.
Stay hydrated (保持水分).
There are many benefits of drinking plenty of fluids, but the key benefits when it comes to your fitness are: keeping your body at peak performance, delivering nutrients to your body and regulating your body temperature. Some people don’t like drinking lots of plain water.
A.But they'll reduce your chance of injury |
B.Gradually increase your amount of exercise |
C.It’s good practice to eat protein-heavy snacks |
D.Seize the moment to act on your exercise goals |
E.Exercise helps to improve your mood and reduce stress |
F.Then as an alternative, consider drinking fresh fruit juices |
G.Here are some general tips for working out and exercising |
【推荐2】As a kid, I was always chubby (圆胖的). In college I started blowing up. It got out of control when I went to law school.
I’d made a decision a thousand times: I’m going to lose weight now. But what motivated me to get serious about it was turning 30. I weighed 414 pounds. I was always tired. Some of my family members have suffered from heart disease, and I was scared. I also wanted to look better. So after my birthday, I walked into the office of a weightloss doctor.
She was very understanding. Her focus was on balanced meals and she wanted me to exercise.
Walking was all I could do at first. I started by walking a few blocks and gradually increased the distance, until one weekend, I found myself saying, “Wow, this seems pretty easy.” So I started to run.
I was losing nine or ten pounds a month, and I had more energy. I started to think about the New York City Marathon. For years, I watched the runners and thought, “This looks like fun, but I could never do that.” But now I realized that maybe I could. I joined the New York Road Runners. I ran a 10 km, then a halfmarathon. I still wasn’t confident I could run a full 26 miles. But I told myself I was going to do it, no matter what.
By my 33rd birthday, I was down to 180 pounds. I started formally training for the marathon. And on the morning of November 1, I stood on the Verrazano Bridge in Staten Island with more than 40,000 other runners, waiting for the event to start.
It was unbelievable to have the audience cheering me on, handing me cups of water. And I crossed the finish line. My friends sprayed me with beer, as if I’d won the Super Bowl. And at that moment, I knew: If I set my mind to something, nothing is impossible.
1. The underlined phrase “blowing up” in Paragraph 1 is closest in meaning to________.A.going weaker | B.becoming fatter |
C.becoming healthier | D.growing high |
A.180 | B.414 | C.594 | D.234 |
A.The author formally trained for the marathon for three years. |
B.The author started by running when losing weight. |
C.The marathon the author ran started on the Verrazano Bridge. |
D.The author has won the Super Bowl. |
A.Where there is a will, there is a way. | B.Pride comes before a fall. |
C.A good beginning is half done. | D.Practice makes perfect. |
【推荐3】When it comes to being fit and healthy, we’re often reminded to aim to walk 10,000 steps per day. This can annoy many, especially when we’re busy with work and other commitments—and yet where did this number actually come from?
The 10,000 steps a day target seems to have come about from a trade name pedometer sold in 1965 by Yamasa Clock in Japan. The device was called ”Manpo-kei“, which translates to ”10,000 steps meter“. This was a marketing tool for the device and has seemed to have stuck across the world as the daily step target. It’s even included in daily activity targets by popular smartwatches, such as Fitbit.
Research has since investigated the 10,000 steps a day target. But while some research has shown health benefits at 10,000 steps, recent research from Harvard Medical School has shown that, on average, around 4,400 steps a day is enough to significantly lower the risk of death in women. This was when compared to only walking around 2,700 steps daily. The more steps people walked, the lower their risk of dying was, before leveling off at around 7,500 steps a day. No additional benefits were seen with more steps. Although it’s uncertain whether similar results would be seen in men, it’s one example of how moving a little bit more daily can improve health and lower risk of death.
Recent research at the University of Texas has also demonstrated that if you’re walking fewer than 5,000 steps a day, your body is less able to metabolize(新陈代谢)fat the following day. A buildup of fat in the body can also increase a person’s likelihood of developing cardiovascular disease and diabetes. This is further supported by previous research which shows people who walked less than 4,000 steps a day could not change this decreased fat metabolism.
If you want to increase how many steps you get daily, or simply want to move more, one easy way includes walking to work if possible, or taking part of an online exercise program if you’re working from home. Meeting with friends for a walk—rather than in a cafe or pub—can also be useful.
1. What can we know about the 10,000 steps per day in paragraph 1?A.It is likely to go out of style quickly. |
B.It is a rising tendency of mental health. |
C.It is effective in reducing pressure on work. |
D.It is an upsetting target to achieve. |
A.It matters as much as 7,500 steps a day. |
B.The more steps, the lower risk of death. |
C.About half that target appears to be beneficial to women. |
D.A bit more than the target can improve health. |
A.Problems of less daily walking. |
B.Recent findings of fat buildup. |
C.Absence of previous research. |
D.Possible causes of physical challenges. |
A.Working at home if possible. |
B.Treating friends in a cafe or pub. |
C.Driving to work from home. |
D.Signing up for online exercise programs. |
【推荐1】On James Owen’s 70th birthday, he saw a video of himself walking slowly to the podium (讲台) where he was giving a talk. his feet hardly off the ground. “I looked like an old man. said Owen, who built a successful career on Wall Street. Even worse. he felt like an old man.
He was about 25 pounds overweight and he had chronic trouble with his back knees, and shoulders. But instead of giving in to age, Owen decided to set an ambitious five-year goal: He wanted to be pain-free,and he decided the way to get there was through exercise-even though at the time he couldn’t do a single push-up.
Owen began his new exercise plan by walking, though he started huffing and huffing after five minutes.But that didn’t discourage him. He kept at the walks every day, along with some stretching. Once he had those basics down, he started weight lifting and hired a personal trainer to teach him and design a routine he could follow on his own. The last piece was finding other activities he enjoyed, which turned out to be cycling and swimming.
In less than five years, Owen was able to do three sets of 50 push-ups each and walk for miles each day. And yes, he was free of aches and pains. “Aging well is only about 20 to 25 percent genes, and the rest is lifestyle,” he says.
Owen used his experience to write a book called Just Move:A New Approach to Fitness After 50, in which he details how older adults can safely get off the couch and add more movement to their lives. “Think of it as movement, not exercise, just get started,” he says. “The key is slow and steady progress.”
Now 81 and retired, Owen exercises an hour a day, six days a week. “It is the best investment I’ve ever made in my life,” he says.
1. Why did Owen decide to set a five-year goal?A.To keep healthy. | B.To build a career. |
C.To lose weight. | D.To give a talk. |
A.Tough and discouraging. | B.Boring and painstaking. |
C.Slow but productive. | D.complex but ineffective. |
A.It’s better to get started earlier |
B.Successful careers need investment |
C.Genes play a key role in aging well |
D.Lifestyle is vital for one’s health |
A.Negative | B.Positive | C.Neutral | D.Indifferent |
【推荐2】How to Fall Asleep
Falling asleep isn’t always as simple as placing your head on a pillow and shutting your eyes.
Try to take deep breaths
Breathing exercises can help you relax. Take in a long, slow breath through your nose. By slowing your breathing, you can help regulate your heart rate and get your whole body ready for sleep.
Manage light
Bright light after sunset tells your brain that the sun is coming back up, which can prevent it from releasing hormones that help you fall asleep.
Keep your room cool, clean, dark, and quiet. Sleeping in a uncomfortable area is not a good or relaxing way to sleep, so get air regulation throughout the room, clean your room and change your sheets regularly.
Follow a healthy sleep routine
A.Keep your room clean and tidy |
B.Create a comfortable environment |
C.You can’t fall asleep with bright light overhead |
D.So turn off bright overhead lights and use lamps instead |
E.Stick to a routine so your body knows when it’s time to sleep |
F.Thoughts and worries might race their way through your mind |
G.In fact, taking deep breaths helps you fall asleep faster and sleep more soundly |
【推荐3】When it comes to being fit and healthy, we're often reminded to aim to walk 10,000 steps per day. This can be a frustrating target to achieve, especially when we're busy with work and other commitments.
The 10,000 steps a day target seems to have come about from a trade name pedometer sold in 1965 by Yamasa Clock in Japan. The device was called "Manpo-kei", which translates to "10,000 steps meter". This was a marketing tool for the device and has seemed to have stuck across the world as the daily step target. It's even included in daily activity targets by popular smart-watches, such as Fitbit.
In ancient Rome, distances were actually measured by counting steps. In fact, the word "mile" originated from the Latin phrase mila passum, which means about 2,000 steps. It's suggested the average person walks about 100 steps per minute,which would mean it would take a little under 20 minutes for the average person to walk a mile. So in order for someone to reach the 10,000-step goal, they would need to walk about five miles a day, nearly two hours of activity.
Researchers have investigated the 10,000 steps a day target. The fact that some studies have shown this step target improves heart health, mental health, and even lowers diabetes (糖尿病) risk, may, to some extent, explain why we have stuck with this number.
But while some research has shown health benefits at 10,000 steps, recent research from Harvard Medical School has shown that, on average, nearly 4,400 steps a day is enough to significantly lower the risk of death in women. This was when compared to only walking around 2,700 steps daily. The more steps people walked, the lower their risk of dying was, before leveling off at around 7,500 steps a day. No additional benefits were seen with more steps. Although it's uncertain whether similar results would be seen in men, it's one example of how moving a little bit more daily can improve health and lower risk of death.
1. From which does taking 10,000 steps for walkers originally come?A.Ancient Rome. | B.Fitbit. | C.Mila passum. | D.Manpo-kei. |
A.2000. | B.2700. | C.4000. | D.7500. |
A.Remaining steady. | B.Increasing greatly. |
C.Decreasing sharply. | D.Disappearing suddenly |
A.The more you walk daily, the healthier you will be. |
B.7,500 steps or so a day is the ideal number for women. |
C.To be healthy you'd better walk ten thousand steps. |
D.The number of effective steps is the same for men and women. |