| A．He breaks a rule. | B．He wins the game. | C．He gets three points. |
Did you know many adults sit for more than nine hours a day? Whether it’s working at a desk, sitting in a car,
The news isn’t good. If you live a sedentary lifestyle, you have a
One possible answer to this problem is for desk workers
3 . The Importance of Having Fun While Exercising
Enjoying your workout can be a complete game changer. Be prepared to discover how enjoying exercise can make you healthier and happier.
Make exercise more fun
The Heart Matters magazine gives a few suggestions on how to make exercise more fun, such as asking others to join you and exercising for a specific cause (like a marathon for raising funds for an organization).
Research shows that enjoying your exercise can be important for its long-term effect. When you pay attention to what you choose and want to do, rather than what you have to do, it changes your mind.
Another very real benefit of enjoying your workout is that if you enjoy it, you are more likely to stick to it. Most people would rather do something that brings them pleasure than something boring and unpleasant. So, what do you find enjoyable? What is fun for you?
Different types of exercise
Gyms that require a lot of equipment are not always available or possible.
Besides, you can also do other exercises.
| A．Everyone enjoys exercising. |
| B．You can find many enjoyable exercises. |
| C．Making it fun should be the most important. |
| D．They include rope jumping, surfing or rock climbing. |
| E．But your mind and body will thank you for years to come. |
| F．It is absolutely important to keep an active mind when exercising. |
| G．And relying on these can leave you without a workout at times. |
4 . Green exercise is a term used to describe any type of physical exercise that takes place in a natural environment, rather than in a health club or gym.
A slightly different approach to green exercise puts more stress on fresh air, sunshine, and involvement with the natural world, rather than the equipment or clothing.
Many consider green exercise helps to reconnect human beings with the natural world. The interaction with nature helps to lower people’s blood pressure, refresh their mind, and actually improve their self-esteem (自尊).
| A．All forms of green exercise are good for you. |
| B．A green gym uses as little equipment as possible. |
| C．Spirits are also believed to be positively affected. |
| D．Opinions on what truly green exercise means differ. |
| E．So riding a bicycle in a forest can be called a type of green exercise. |
| F．Besides, it usually doesn’t use fitness equipment that is normally found in a gym. |
| G．Some point out that many health clubs are constructed to take advantage of natural light. |
5 . You probably consider calorie (卡路里) burning with training. You can get great calorie burning effects with the following exercises.
RunningRunning is one of the best calorie burners out there. An average person can burn anywhere from 500 to 1,000 calories in one hour of running. Speed and pace are all factors that can affect calorie burning. But running uses every muscle group in the body, allowing you to burn more calories.
High Intensity Interval (高强度间歇运动) Training (HIIT)If you want intensity, HIIT is right for you. This physical exercise involves working hard in intervals, then resting. Because your heart rate will stay at a high level, you’ll burn more calories in less time. On average, a person will burn 400 to 600 calories in 30 minutes.
Jumping ropeThis childhood activity can actually do wonders for your health. Jumping rope is great for strengthening the lower and upper body while training your balance and coordination (协调能力), because your mind has to work while you jump. Jumping rope can burn 600 to 1,000 calories in an hour.
SwimmingSwimming is a low-intensity form of exercise that also uses muscle groups of your body. In just 30 minutes of swimming, an average person can burn 200 to 300 calories. Swimming also helps to shape body, control blood pressure, and increase strength—all great reasons for you to jump into the water.
1. Which kind of exercise burns the most calories in an hour?| A．Running. | B．Swimming. |
| C．Jumping rope. | D．High Intensity Interval Training. |
| A．Those who want to train their mind. | B．Those who want to have good balance. |
| C．Those who want to control blood pressure. | D．Those who want to do low-intensity activities. |
| A．To encourage people to compete in sports. | B．To teach people how to do exercise. |
| C．To provide ways to burn calories. | D．To promote a healthy lifestyle. |
6 . “Age is just a number” is a saying that some people might disagree with, but for healthy and fit great-grandmother Anne Sheppard, nothing could be more true.
At 100 years old, Anne can kick, crunch and do full push-ups. And she is always exercising with other fitness fans who are almost 70 years her junior in the gym. South Melbourne-born Anne worked at the local clothing factory while her husband Max was away at work with the army. When the couple retired in 1981, they signed up to their local gym, where Anne is still a member 40 years later. “I feel stronger and fitter than before!” Anne says in an interview from her gym in Melbourne. She has just finished a rigorous training class, one of five group courses she attends throughout the week. “I just love it and I want to keep going as long as I can,” she smiles. “It’s part of my life now—my husband has passed away and now I’m on my own. The gym is my second family and I’d be lost without them.”
“Anne is a superstar,no matter where she goes,everyone is attracted to her!I know she inspires us to do whatever we set our minds to. We’re all jealous because we want to get to 100 years old and be like her,” says Jan, a friend of Anne in the gym.
Exercise has always been an important part of life for Anne. Despite going to the gym three days a week, Anne also keeps active in other ways, and regularly walks to and from the local supermarket. Life has now slowed a little bit for Anne. As for her next personal best, her goal is to keep going to the gym. That’s how Anne enjoys her life.
1. What is the purpose of the first paragraph?| A．To summarize the passage. |
| B．To introduce the main character. |
| C．To explain the meaning of a saying. |
| D．To ask for background information. |
| A．She used to work with her husband in the army. |
| B．She takes exercise as an important part of her life. |
| C．She became a member of the local gym 70 years ago. |
| D．She stopped exercising after her husband passed away. |
| A．The training class. |
| B．The interview. |
| C．The smile. |
| D．The week. |
| A．Anne, Enjoying Her Slow Life |
| B．Anne, an Attractive Gym Coach |
| C．Anne, a 100-year-old Fitness Lover |
| D．Anne, Coming to Her Next Personal Best |
7 . Scientists are now digging into precisely why exercise holds so many benefits for our mental health and memory. The answer, studies say, lies in our brain chemistry.
Each time you work up a sweat, your body releases feel-good happy hormones (荷尔蒙), including endorphins, dopamine and endocannabinoids, the latter being responsible for the so-called runner’s high. Now researchers are also pointing to myokines (肌肉因子) as an important contributor to the mental health benefits of exercise. When our muscles contract, myokines are released into the bloodstream, helping your muscles and organs communicate. They think this communication increases resilience to stress, reduces symptoms of mental suffering and anxiety and has a direct effect on depression.
A 2021 scientific report published in Neuropharmacology showed evidence that myokines boost brain function, like improving memory and mood. “Myokines reduce systemic inflammation (炎症), which is especially beneficial for people with drug-resistant depression whose low mood is linked to high inflammation,” explains Dr Jennifer Heisz, an expert in brain health and associate professor in the department of kinesiology at McMaster University in Canada.
A recent study published in the British Journal of Sports Medicine showed that treatment for depression can be much more effective when physical activity is added to the usual care. Participants found benefits after 12 weeks of exercising for 30 to 60 minutes a day. “While exercise is not a replacement for professional mental health treatment, physical activity can complement and enhance the effects of the treatment,” says lead researcher Ben Singh, a research fellow at the University of South Australia.
“It is amazing to consider how moving our bodies can heal our minds,” says Heisz. Whether you’re cycling, walking around your neighbourhood or doing yoga, getting sweaty is good for your body and mind. To get the biggest overall health boost, the key is to zero in on sports and activities you enjoy, so you’ll keep going back to them.
1. How do myokines boost our mental health?| A．By bonding muscles with organs. |
| B．By slowing down our bloodstream. |
| C．By contracting muscles through the body. |
| D．By releasing happy hormones in our brain. |
| A．Doubtful. | B．Negative. |
| C．Uncertain. | D．Approving. |
| A．Adapt to. | B．Give up. |
| C．Focus on. | D．Put off. |
| A．By making comparisons. |
| B．By presenting research findings. |
| C．By offering suggestions. |
| D．By conducting some experiments. |
8 . When handball was introduced to Sri Lankan schools in 2010, I wanted to bring it to my school in a remote village. This became a(n)
40 students aged between 13 and 19
Heshan Pradeep, an alumnus (校友) and member of the Air Force handball team, volunteered to
The
| A．appealing | B．challenging | C．confusing | D．amusing |
| A．regardless of | B．in relation to | C．other than | D．in terms of |
| A．leaving | B．assuming | C．offering | D．creating |
| A．determined | B．resistant | C．forbidden | D．grateful |
| A．woke up | B．grew up | C．sped up | D．signed up |
| A．allow | B．encourage | C．convince | D．force |
| A．Ultimately | B．Occasionally | C．Similarly | D．Unfortunately |
| A．protect | B．contact | C．coach | D．assess |
| A．prospects | B．appliances | C．qualifications | D．facilities |
| A．ended | B．continued | C．changed | D．functioned |
| A．passionate about | B．particular about | C．embarrassed about | D．objective about |
| A．debate | B．compete | C．associate | D．cooperate |
| A．watched | B．hosted | C．reached | D．predicted |
| A．stop | B．free | C．separate | D．excuse |
| A．motivation | B．tendency | C．innovation | D．victory |
9 . Last year, I decided to challenge myself and signed up for a 5-kilometer race. I had never run that distance before and I knew it would require a lot of training. I know yoga (瑜伽) is good for our health.
As a runner, I had always struggled with tight muscles. So I spent a few minutes every day doing specific yoga poses.
Another significant benefit is improved balance. Yoga poses have helped me develop better balance.
As I started to practice mindfulness during yoga, I noticed that I was better able to stay focused during my runs. I wouldn’t get lost in my thoughts or distractions any more. Instead, I could stay present and focused on my form and breath. This has made my runs more enjoyable.
As a runner, it’s essential to take care of your body and mind, and yoga can help you do that.
| A．So, is yoga good for runners? |
| B．Over time, my muscles started to loosen up. |
| C．Ever since, I have fallen in love with running. |
| D．At the same time, yoga made my running more challenging. |
| E．It has also helped me achieve my running goals more efficiently. |
| F．Besides, yoga for runners has helped me improve my mindfulness. |
| G．This has helped me maintain proper form and avoid injury while running. |
1. What is the probable relationship between the speakers?
| A．Father and daughter. |
| B．Player and coach. |
| C．Performer and audience. |
| A．To see a good show. |
| B．To see the woman’s opponent win. |
| C．To see the woman become the champion. |
