1 . The holidays can be a difficult time to stay on track with your fitness goals.     1    . Even the most disciplined people can find it difficult to stick to their fitness routines during the holiday season. Here are some expert-recommended tips that can help you stay on track.

    2    .

Planning is the best way to make sure you don’t lose track of your goals. Plan your workouts for the week and mark them in your schedule to assure they are a part of your day.

Exercise early.

    3    . Make sure workouts are in the morning and you’ll set yourself up for a productive day. Then you can enjoy holiday activities and time with family without worrying about when you’ll have time to exercise.

Keep moving.

Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activities reduces the risk of heart disease risk factors. Small efforts to get moving can help your overall health during the holidays. In addition to staying active, try to avoid sitting for long periods of time, such as when watching football games or eating.     4    .

Think out of the box.

The holidays are busy, but do your best to avoid the “all or nothing” mentality when it comes to physical activity.     5     — like taking a family walk around the neighborhood before opening Christmas presents.

A．Plan ahead

B．Plan out your route before you go

C．Exercising in the morning is one of the biggest tips

D．Remember: too much sitting is harmful to your health

E．Your schedule will be filled with family gatherings and celebrations

F．Get creative with exercise and make physical activity a family affair

G．Rather than skipping the gym altogether, make time for a quick workout

2 . What is the main reason for doctors to recommend bike riding?

A．It can make legs slim.

B．It can make you put on weight.

C．It can build up the body.

3 . 阅读短文，在空白处填入适当的内容或括号内单词的正确形式。

In my old school days, running     1    (consider) boring and painful for me. When I started to work, I realised exercise should be part of my lifestyle. Later, running became my career. Over the years, I     2    (coach) many running teams. Needless to say, running has its benefits. It is believed     3    running can decrease the risk of death. So are you currently not doing it? I encourage you to start now.

4 . 听下面一段独白，回答以下小题。
1. What was the speaker’s feeling this morning?

A．Excited.

B．Tired.

C．Nervous.

2. What will take place after 9:00?

A．100-meter freestyle.

B．150-meter freestyle.

C．200-meter freestyle.

3. What was the speaker a little disappointed at?

A．The result of her competition.

B．Other swimmers’behaviors.

C．The judge’s instructions.

4. What was the score of the speaker’s team?

A．47 points.

B．50 points.

C．53 points.

5 .

A．He has already achieved his goal.

B．He goes to the gym on a regular basis.

C．He usually goes home directly after work.

D．He has given up exercising for two weeks.

6 . 听下面一段较长对话，回答以下小题。

1. When did the man start playing basketball?

A．At the age of 20.

B．At the age of 15.

C．At the age of 11.

2. How does the man follow the NBA games now?

A．On the Internet.

B．Over the radio.

C．On TV.

3. How often does the man play basketball?

A．Once a week.

B．Twice a week.

C．Once a month.

7 . 阅读下面短文,在空白处填入1个适当的单词或括号内单词的正确形式。

Every morning, millions of people in China do Tai Chi. It is popular    1    women and men. Tai Chi is    2     good kind of exercise for old people. It is good for the body and the mind. It is healthy and    3     (relax). Tai Chi    4    ( arise) from China. It is    5     (hundred) of years old. Tai Chi is a “soft” martial art (武术),    6     means it is slow and calm.

There are also “hard” martial arts. Shaolin Kung Fu, for example, which has a history of over 1, 500 years, is a “hard” martial art. It is fast and    7    (danger). You have to be very fit and strong    8    (do) “hard” martial arts.

In Beijing, Master Li Yu    9     (teach) Shaolin Kung Fu to thirty young students now, three of whom come from abroad. “Shaolin Kung Fu is    10     (extraordinary) difficult,” said Li Yu. “You must practise every move many times. ”

Sports like football and basketball are also popular in China. But martial arts like Tai Chi and Shaolin Kung Fu are part of Chinese culture and history.

8 . International Letter-Writing Competition for Young People 2024

Since 1971, the Universal Postal Union (UPU) has inspired young writers aged 9-15 to write letters on a given theme to win exciting prizes. The competition is an excellent way of making young people aware of the important role postal services play in our societies. It develops their skills in writing and their ability to express thoughts clearly. A group of international judges invited by the International Bureau judge the letters and select the winners.

The UPU has launched its 53rd International letter-writing Competition for Young People this year.

Competition theme

In 2024, participants will be encouraged to reflect on the future of the world under the theme: “At 150 years old, the UPU has served people around the world for more than eight generations. The world has changed enormously since then. Write a letter to future generations about the world you hope they inherit (继承).” The theme encourages young people to voice their thoughts on current global challenges and propose innovative solutions. It also allows youths to draw upon the principles of the 2030 Agenda for Sustainable Development, providing a framework for their visions of a better world.

Competition rules

• Entries must be in the form of a letter and contain the necessary parts of a letter (heading, greeting, body, complimentary close, signature line and postscript).   

• Letters must be strictly in agreement with the topic and contain no more than 800 words in the original language.

• At the national level, the competition is organized by UPU member countries. Entries must reach the UPU International Bureau no later than May 5th.

For more information, please contact us at communication@upu.int.

1. What can competitors learn from the competition?

A．The history of the UPU	B．The skills of communication.
C．The importance of postal services.	D．The meaning of expressing thoughts.

2. What is most likely to be the topic of this year’s competition?

A．The enormous change in the world.	B．The world for the future generations.
C．Global challenges and innovative solutions.	D．Sustainable development for a better world.

3. What should competitors do?

A．Write the letters in right format.	B．Hand in their entries on May 6th.
C．Write a letter of at least 800 words	D．Send their entries to the official email.

9 . Last Sunday, our school held an ice hockey (冰球) game. I was so proud when my team ________ the game. It made me feel like I could do ________. Only three years ago, I was________ of walking or skating on the ice. To deal with this problem, I decided to ________a skating club. I really envied (嫉妒) the other club members, who were so ________and confident on the ice. But my teacher was good at teaching and before I knew it, I was able to ________. He then advised me to try ice hockey. I ________ it and was soon practising ________ my local team almost every evening. We are now training for national games________  hope to be winners one day, but my final________is to be an ice hockey teacher and help people learn to play this game.

1.

A．missed

B．won

C．stopped

D．lost

2.

A．anything

B．nothing

C．somebody

D．everybody

3.

A．glad

B．shy

C．afraid

D．tired

4.

A．start

B．leave

C．join

D．close

5.

A．bad

B．nervous

C．weak

D．great

6.

A．ski

B．skate

C．swim

D．surf

7.

A．needed

B．felt

C．saw

D．loved

8.

A．with

B．to

C．for

D．against

9.

A．but

B．or

C．so

D．and

10.

A．help

B．word

C．goal

D．trouble

10 . 阅读下面短文，在空白处填入1个适当的单词或括号内单词的正确形式。

As leader of a square dancing team with over 200 members, Tan Jianchang keeps     1     busy schedule. Watching Tan dance,     2     is hard to believe that she is 70.     3    (actual), most of her team members are seniors, one of     4     is more than 80 and used to be sickly and lay in bed most of the time. But her health     5    (improve) a lot since she joined the dancing team.

Besides the dancing team, more than 95 percent of people in Loudi take part in sports. The government has been playing an important role     6     the popularity of sports, from organizing     7    (activity) to encourage people to take part to investing (投资) heavily in building fitness facilities to provide places for people     8    (exercise). For example, since the city invested 2 million yuan to build a litness trail and a running track around the hill of Zhushan Park, many people have been visiting the park after dinner to run, cycle and walk.

The development of a mass fitness movement in Loudi is a microcosm (缩影) of the overall picture in China, where a     9    (grow) number of people now consider physical exercise a key part of life and the habit of exercising to stay     10    (health) has taken root.