1 . How to overcome gym anxiety

Here are some practical tips to help you overcome anxiety in the gym and create a positive, empowering experience for yourself.

Set realistic expectations

The first step in overcoming gym anxiety is to set realistic expectations. Understand that everyone starts somewhere and that the gym is a place for personal growth and improvement.     1     Every individual in the gym is on their own unique fitness journey.

Plan ahead and familiarise yourself

    2     Before heading to the gym, plan your workout routine and familiarise yourself with the equipment you intend to use. Research exercise techniques and watch instructional videos to gain confidence and knowledge. By doing so, you’ll enter the gym with a sense of purpose and direction.

Start slowly and gradually

Ease into your gym routine by starting with exercises and machines you are comfortable with.     3     Taking small steps will not only help you build physical strength but also improve your mental resilience (韧性), empowering you to tackle new challenges.

    4    

Having a gym partner can provide huge support and motivation. Consider finding a friend who shares your fitness goals or seeking guidance from a personal trainer. A supportive companion or an expert can provide guidance, encourage you during workouts, and help remove anxiety by offering tips and feedback.

Practice mindfulness techniques

Mindfulness exercises can be powerful tools to fight anxiety in any setting, including the gym.     5     Focusing on your breath and being present in the moment can help calm your mind and remove anxiety. Additionally, practicing mindfulness during your workout can enhance your mind-body connection, allowing you to fully involve yourself in the experience.

A．Find a gym partner or seek professional help

B．Fight gym anxiety and unlock your true potential

C．Remind yourself that progress certainly takes time.

D．Feeling prepared can significantly reduce anxiety levels.

E．Stepping foot inside a gym can cause feelings of anxiety.

F．Prior to your workout, take minutes to engage in deep breathing or thinking.

G．Gradually introduce new exercises or equipment as you become more confident.

2 . 听下面一段独白，回答以下小题。

1. How long do the fitness classes in Italy last?

A．A week.

B．Two weeks.

C．Nearly a month

2. What is the two-week holiday in Greece aimed at?

A．Building up muscles.

B．Reducing stress.

C．Losing weight.

3. What makes the two-week holiday in Greece so special?

A．The equipment of the gym.

B．The place for the exercise classes.

C．The personalized diet programme.

4. Where is the mountain biking holiday offered?

A．In Ireland.

B．In France.

C．In Morocco.

3 . 听下面一段较长对话，回答以下小题。

1. Who is the organizer of the football event?

A．A senior school.

B．The school football team.

C．The Education Council.

2. When will the football event be held?

A．From August I to August 7.

B．From August 11 to August 17.

C．From August 17 to August 20.

3. What do the speakers decide to do?

A．Practice football hard.

B．Join the school football team.

C．Learn football skills from other students.

4 . 听下面一段较长对话，回答以下小题。
1. Why did Amy go to the contest?

A．To have some fun.

B．To win some money.

C．To prove her cooking skills.

2. How does Amy most probably feel now?

A．Regretful.

B．Upset.

C．Happy.

5 . One of the reasons why so many people listen to music during exercise is that it has a number of benefits. The research around the positive influences of music during exercise was reviewed in a paper in the February 2020 issue of Psychological Bulletin.

Probably the biggest influence of music on exercise, based on these findings, is that listening to music during exercise can make you feel better about what you have done. Experiments find that people feel more positive about the exercise when they have listened to music than when they have not. The impact of music didn’t depend on the intensity of the exercise, and the effect appeared for both trained and untrained athletes.

Music also seems to reduce people’s feeling of how much they are exerting themselves. That is, at the same level of intensity of activity, listening to music can make you feel like you are exerting less effort than you would feel without music. Some studies have also shown that when athletes are free to set their own exertion level, they are willing to exercise more intensely with music than without. For some people (particularly when they are early in their training), music helps them focus on the music rather than on pain.

Music also appears to have a small effect on performance overall. Athletes perform better both during exercise and while engaging in their sport when there is music. In the studies analyzed, fast music, with a tempo greater than 120 beats-per-minute, was more effective than slow music. Interestingly, it doesn’t seem to matter whether the athlete chooses the music or whether it is chosen by someone else. So, the playlists selected by the teachers of an exercise class you’re taking may work even if you don’t love all of the songs.

The one place where music doesn’t seem to have much of an impact is on physiological functioning. The heart rate of an athlete is not consistently affected by music.

1. What is the main benefit of listening to music during exercise?

A．Improving performance.

B．Providing entertainment.

C．Reducing the effort of training.

D．Feeling better about the workout.

2. What does the underlined word “exerting themselves” mean in Paragraph 3?

A．Try hard.

B．Break down.

C．Growing up.

D．Come back.

3. What type of music has been found to be most effective in improving athletes’ performance?

A．Soft music.

B．Calm music.

C．Gentle music.

D．Rapid-paced music.

4. How does music affect an athlete’s physiological functioning during exercise?

A．It consistently increases their heart rate.

B．It consistently decreases their heart rate.

C．It depends on the intensity of the exercise.

D．It has no consistent influence on their heart rate.

6 . Playing tennis might add years to your life, according to a new study of Danish men and women. The study found that adults who frequently participate in tennis or other racket (球拍) and team sports lived longer than people who were spending a lot of time sitting down. They also lived longer than people who took part in activities such as jogging, swimming and cycling. The results raise interesting questions about the role that social interactions might play in enlarging the benefits of exercise.

No one doubts that being physically active improves our health and can extend our longevity (寿命). But whether some activities might be better than others remains in argument. One widely publicized 2017 study of more than 80,000 British men and women found that those who played racket sports like tennis tended to outlive those who jogged.

The researchers widened their inquiry and looked at a variety of sports and their associations with life. To start, they turned to the same data resource they had used for the jogging study, the Copenhagen City Heart Study. The study’s participants had all completed health exams and lengthy questionnaires about their lifestyles and whether and how often they took part in some sports common in Denmark, including cycling, swimming, running, tennis, soccer and, perhaps unexpectedly, badminton.

According to the data, cycling added an average of 3.7 years to riders’ lives, compared to sedentary Danes. Running added 3.2 years while tennis 9.7 years. These associations remained unchanged even when the researchers controlled for people’s education, socioeconomic status and age.

“Why and how some sports might add more years to people’s lives than others is impossible to know from this kind of observational study,” says Dr. James O’Keefe, a study co-author. “But we know that social support probably has unique effects on helping people get more benefits from the exercise.”

For now, people who run or ride alone might consider finding a group or partner to work out together. “Raising your heart rate is important for health,” he says. “But it looks like connecting with other people is, too.”

1. According to the passage, which activity may help people live longer?

A．Cycling.	B．Running marathon.
C．Swimming.	D．Playing badminton.

2. What does the underlined word “sedentary” in the fourth paragraph mean?

A．Inactive.

B．Outgoing.

C．Depressed.

D．Easygoing.

3. Which may Dr. James O’Keefe recommend according to the last paragraph?

A．Exercising alone.	B．Working out together.
C．Working out regularly.	D．Raising one’s heart rate.

4. It is suggested in the passage that ________.

A．women who prefer team sports live longer than men

B．people’s education and socioeconomic status affect their longevity

C．the reason why some sports might add more years to people’s lives is still unknown

D．80,000 Danish men and women participated in the survey

7 . Competing for a Trip to Soma Bay, Egypt

Soma Bay is a perfect place for sunny relaxation. If you take a trip there, you can also take part in the competition we organize.

The Destination

Lapped by the Red Sea on three sides and with views of sandy beaches and desert mountains, Soma Bay can attract nature lovers most, Spreading across almost 2,500 acres, the Egyptian tourist attraction has an 18-hole golf course designed by Gary Player, a golfing enthusiast, as well as the largest Thalasso spa in Africa. Kiteboarding, diving and horse riding are all on offer, too.

Of Soma Bay’s five accommodation options, a five-star hotel enjoys a fantastic location on the highest point of the Soma Bay peninsula. It has a number of guest rooms and suites with private balconies, as well as four on-site restaurants, You can enjoy beach-side pizza, take afternoon tea, or stop for a drink by the 18th hole. They are all offered by the hotel.

The Prize

With the official permission of Soma Bay, the winner can enjoy a four-night stay in a classic room at the five-star hotel on a half-price basis. The prize includes return economy class flight tickets with overhead cabin luggage from the UK to Hurghada International Airport up to the value of £650 per person, with direct routes available from cities including London, Manchester and Bristol, plus return airport transfers to Soma Bay (UK transfers aren’t included).

To Enter

Answer the following question online at natgeotv,com/uk/competitions:

ON WHICH SEA IS SOMA BAY LOCATED?

Competition closes on 31 October 2023.

The winner must be a UK adult resident, aged 18 or over.

1. What does the five-star hotel offer?

A．Games on a golf course.	B．Tickets for kiteboarding.
C．Something to eat and drink.	D．Accommodation on the beach.

2. What can the winner get?

A．A free stay in the perfect hotel.	B．A return airport transfer to the UK.
C．A possible direct flight ticket from Bristol.	D．A first class flight from the UK to Hurghada

3. What do we know about the competition?

A．It welcomes children.	B．It covers multiple questions.
C．It targets at Egyptian citizens.	D．It ends on the last day of October.

8 . “Sorry, that’s incorrect.” Never had I thought that, with the simple word “substitute”, I would meet my Waterloo in a ______ competition. With the spotlight shining straight into my eyes, I could do nothing but walk off the stage, my mind was blank.

The spelling competition is ______ the most long-awaited event of the year for many students in our school. To have a wonderful stage debut (首次亮相), I devoted myself to learning English ______ for months. I ______ rather well in the first two rounds of the competition, making it to the final as ______ However, I found that I still had a long way to go. Therefore, I spared no effort trying to ______ as many words as possible before the big day.

Eventually, the day arrived. Seated onstage, holding my pen and paper   ______, I glanced breathlessly at the hundreds of eager-looking faces out there. With the clock ticking away, I felt my heart ______ wildly.

Watching the other contestants (选手) spelling out their words, I waited for my ______. Thankfully, my first word was an easy one. After another round of waiting, it was time for my second word. “Contestant No. 43, your word is ‘substitute’.” So ______ !

I wrote down the first four letters on my ______. “S-U-B-S-I-T-U-T-E, substitute,” I said confidently. But sadly, I didn’t realize the misspelling until the judge said, “ ______.”

Making such a ______ in the competition, I did gain a deeper understanding of the ______ : He who laughs last, laughs best. This experience has taught me that overconfidence might ______ our downfall. Only when we stay humble can we “laugh last and best”.

1.

A．spelling

B．shooting

C．sports

D．beauty

2.

A．impossibly

B．frequently

C．undoubtedly

D．initially

3.

A．poetry

B．pronunciation

C．vocabulary

D．grammar

4.

A．managed

B．performed

C．functioned

D．worked

5.

A．planned

B．promised

C．ordered

D．requested

6.

A．coin

B．memorize

C．use

D．write

7.

A．casually

B．loosely

C．patiently

D．tightly

8.

A．beating

B．aching

C．wondering

D．sinking

9.

A．call

B．signal

C．turn

D．count

10.

A．attractive

B．interesting

C．complex

D．easy

11.

A．paper

B．book

C．screen

D．desk

12.

A．Congratulations

B．Sorry

C．Yes

D．No

13.

A．fortune

B．decision

C．mess

D．mistake

14.

A．song

B．saying

C．lecture

D．speech

15.

A．point out

B．insist on

C．subscribe to

D．lead to

9 . In a world ruled by hard exercise and complex fitness programs, the simple act of walking is often ignored(忽略).     1     It offers physical and mental benefits that lead to total happiness.

Heart Health and Weight Management

Walking is light heart exercise that helps improve heart health by increasing blood circulation(循环).     2     Besides, regular quick walking supports in weight management by burning calories and improving digestion(消化), making it an excellent choice for those looking to throw away pounds or keep a healthy weight.

Pressure Drop and Clear Mind

Taking a relaxing walk or quick walk has been shown to give off endorphins, the body’s natural ”feel-good” materials. This leads to lower pressure levels, improved feelings, and improved mental health. Walking outdoors in nature or in a peaceful environment can provide a refreshing escape from the daily tasks.     3    

Joint(关节)Health and Free Movement

Unlike active sports, walking is soft on the joints, making it a perfect choice for people of all ages and fitness levels.     4     At the same time, it also raises the ability to move freely and easily. Walking regularly can be particularly beneficial to those recovering from pain or looking to prevent problems with joints.

Social Communication and Connection

    5     Walking clubs, group climbs, or even simple walking with a friend or family member can provide an opportunity to connect, share experiences, and create lasting memories while at the same time bringing the physical benefits.

A．It helps oil joints and make them stronger.

B．It’s a cheap way to lead a healthier lifestyle.

C．So taking a walk can make your mind relaxed and fresh.

D．A quick walk after meals has been shown to benefit the stomach.

E．It cuts down the risk of heart disease and brings down blood pressure.

F．Walking is useful exercise that can easily be turned into a social activity.

G．However, walking remains one of the easiest and most useful forms of exercise.

10 . On my 70^th birthday, in September 2019, I decided to participate in 70 different sports before I turned 71. The motivation? Simply to have some fun. Athleticism, after all, does not end at some arbitrary (任意的) age.

Shortly after my 70^th birthday, I took a crack at paddle-boarding. Family members were greatly entertained, watching me first try to get on the board, then stand on the board and finally fall into the water before trying all over again. Lesson learnt: Perseverance pays off. Eventually I stood, I balanced and I paddled. An early success.

Winter sports brought their own challenges. A pick-up game of hockey resulted in the odd collision. The quality of play was hardly inspirational, but it was certainly fun. Then came the attempt to teach myself the basics of figure skating. It left me falling flat on the ice, my elbow and knee aching. I refused to give up. If at first you don’t succeed, try, try again, which I called self-discipline.

However, the outbreak of COVID-19 shut down most of my city, which became a setback to my 70-at-70 goal. By then I had tried nearly 35 sports. Individual sports would have to be the order of the day: Running, jumping, walking. For track, I built my own high jump and hurdles. Athletics does not have to be complicated.

There were some health advantages, too, to all the exercise I was getting. Each activity triggered endorphins that brought an immediate high. Over the longer term came the realisation that dreams are important, regardless of how far-fetched or unrealistic they might seem. As youngsters we dream of playing in the big leagues or participating in the Olympics. As we age, our hopes and dreams change, but one should never let them disappear. We need something to look forward to; what’s better than to wake up each morning knowing there is a game to play?

1. What lesson did the author learn from paddle-boarding?

A．Having some fun.	B．Having perseverance.
C．Mastering any of the sports.	D．Being entertained.

2. What does the underlined word “setback” in Paragraph 4 mean?

A．Experience.

B．Barrier.

C．Breakthrough.

D．Option.

3. What is the author’s dream in his 70s?

A．Taking a crack at paddle-boarding.	B．Playing in the big leagues.
C．Participating in the Olympics.	D．Having a game to play.

4. Which statement may the author agree with?

A．One can only get fun from sports.

B．One cannot dream big as they age.

C．One can be prevented from sports at any arbitrary age.

D．One can never lose hopes and dreams regardless of age.