1 . A lot of people assume the more work they put in at the gym, and the longer and harder they push themselves, the better their results will be.     1     But if you want to get the best gains, the key is to focus on the quality of the work rather than the quantity.

Your body is capable of making only tiny adaptations and improvements at any one time. Once you've given it enough push to make these changes, any additional work you do after that point won't be making you any better.     2     This is because you'll need longer to recover afterwards. Besides, you won't feel fresh when you start your next session. Ideally, it's just enough to do the smallest amount of work required to promote growth in every workout.     3     Thus the minimum amount of exercise brings the maximum physical gains.

    4     For example, if a new gym-goer wants to get stronger, he might start a squat (深蹲) workout, which is made up of ten steps, each having five repetitions. In theory, it's a sensible way for building strength. If he's only attempted three steps in his previous exercise, it's far from enough. The fourth step would push him past his previous limit and force adaptation. But the subsequent steps are meant for more professional people.     5    

As a general rule, regardless of your experience, aim to only increase the volume of any exercise by one step from workout to workout.

A．It seems logical.

B．Instead, it'll harm your progress.

C．It's natural that you may want to keep fit.

D．After that, you can stop exercising during the day.

E．Only in this way can you enjoy the benefit of exercise.

F．They would just increase the chance of injury for beginners.

G．How much exercise you need to do depends on your current fitness level.

2 . Four of the best skiing resorts (滑雪胜地) in the US

Breckenridge Ski Resort, Colorado

The resort has four terrain (地形) parks. Freeway draws expert-level riders with massive jumps, rails, boxes, and — to top it all off — an 18-foot half-pipe. The resort’s three additional parks suit other levels of riders and boast enough features for doing laps all day. Park Lane has two triple jump lines, so there’s plenty of variation to keep snowboarders busy. Frontier is an intermediate park, with moderate jumps and boxes. Highway 9 attracts entry-level riders with smaller features to familiarize them with terrain park riding.

Mammoth Mountain, California

This northern California ski area’s Unbound Terrain Parks have evolved more than 20 years into the top-level park zones. The area’s playgrounds offer beginner-friendly terrain with gentle rollers, small snow spines, and mini jumps to introduce riders to the train. For big air and professional-level riding, people can head to Main Park.

Northstar California Resort, California

Northstar boasts a 12-foot and two 18-foot half-pipes, as well as a large amount of jibs and rails, which make up about 70 percent of its terrain. It’s easy to progress at Northstar, where four of its parks are rated extra small and one is even dedicated to kids aged six and under. Northstar is well known to be one of the best-preserved parks, so riders can expect orginal wonderful conditions, whichever area they choose.

Mount Snow, Vermont

Mount Snow is a go-to terrain park for skiers and snowboarders. Its Carinthia Terrain Parks have 100 acres packed with variety, both in terms of various riding abilities and types of features. It’s loaded with jobs, jumps, natural terrain such as a tree-skiing zone, and a jumbo-sized superpipe. Usually, it will hold competitions such as the Peace Pipe Rail Jam and Carinthia Classic for professional riders.

1. Which of the following terrain parks will beginners choose in Breckenridge Ski Resort?

A．Freeway.

B．Highway 9.

C．Frontier.

D．Park Lane.

2. What does Northstar California Resort have a reputation for?

A．Being suitable for small kids.	B．Having the largest area.
C．Having the longest history.	D．Being kept in good condition.

3. Where can skiers have the chance to see skiing matches?

A．Mammoth Mountain, California.	B．Breckenridge Ski Resort, Colorado.
C．Mount Snow, Vermont.	D．Northstar California Resort, California.

3 . 听下面一段较长对话，回答以下小题。
1. What are the speakers talking about?

A．The supply distribution.

B．The city marathon.

C．The changeable weather.

2. When did the woman complete her course?

A．Around 10:00.

B．Around 8:00.

C．Around 12:00.

3. What was the weather like in the morning?

A．Windy.

B．Sunny.

C．Cloudy.

4. What will the man probably do next year?

A．Work as a volunteer.

B．Run a race.

C．Join the law office.

4 . Donna Urquhart is an experienced runner. She ran 1,402 kilometers over the course of 28 days in Antarctica (南极洲), _______ the record for the longest-ever run in a polar region.

Urquhart spent 10 months training for the _______, turning to some unusual training methods. A company allowed her to run in a _______ storage unit where she ran in temperatures below zero. Besides, she ran along the beaches with uneven (凹凸不平的) surfaces that are like the _______ grounds in Antarctica. All those proved useful _______.

The difficulties that Urquhart faced in Antarctica were _______: taking in about 5,000 calories each day, _______ in a tent. Combined with the sound of _______ winds and the continent’s 24 hours of sunlight in the summer months, these were _______ favorable to a good night’s sleep. Urquhart would usually wear four layers of coats and keep ________ her own body temperature while running.

Urquhart launched the Run Antarctica aiming to encourage more women to ________ sport. Though still unsure about what her next running challenge will have, she has set a ________ of raising $1.5 million for charity.

“Confidence is a real issue for females,” says Urquhart. “And a sporting environment provides them with a great opportunity to ________ themselves.” This served as a huge ________ for her to take on a challenge that no other woman had attempted before. “It was actually showing that we can push our ________, and explore what seems impossible,” says Urquhart.

1.

A．closing

B．keeping

C．missing

D．setting

2.

A．puzzle

B．outcome

C．challenge

D．examination

3.

A．painted

B．refrigerated

C．heated

D．crowded

4.

A．varied

B．soft

C．smooth

D．high

5.

A．purposes

B．messages

C．preparations

D．suggestions

6.

A．new

B．tough

C．interesting

D．exciting

7.

A．accommodating

B．recovering

C．harvesting

D．complaining

8.

A．gentle

B．slight

C．warm

D．wild

9.

A．likely

B．significantly

C．hardly

D．really

10.

A．noticing

B．taking

C．decreasing

D．forgetting

11.

A．refer to

B．apply for

C．carry on

D．take up

12.

A．price

B．record

C．target

D．rule

13.

A．support

B．trust

C．prevent

D．wait

14.

A．inspiration

B．impression

C．symbol

D．adventure

15.

A．processes

B．positions

C．schedules

D．limits

5 . On August 2nd when Indonesia got its only gold medal at the Tokyo Olympics, the winning team of Greysia Polii and Apriyani Rahayu fell to their knees and cried with relief. Some 3,500 miles away, Indonesia _________ with joy. The president _________ their success in the women’s doubles game of badminton to be an early “birthday gift” to the nation, whose independence day is on August 17th.

In England, where the modern version of the sport _________, badminton is a lawn (草坪) game. In Asia it is a serious business. At the Badminton World Championships in 2019, Asian countries won 19 of 20 medals. In recent decades, China has _________ as a heavyweight. But Indonesia is the sport’s _________. It has won more titles at the Thomas Cup, the most _________ tournament, than any other country.

Badminton is the only sport in which Indonesia has ever won gold at the Olympics — and it has done so at all but one since the sport became an official _________ of the Olympics in 1992. Indonesia is the “home of badminton”. “Wherever you travel in Indonesia, within a _________ you can find people playing badminton. Racquets (球拍) and balls can easily be bought or made, and once a clothesline and a challenger have been _________, the match is on,” says Raja Sapta Oktohari, president of the Indonesian Olympic Committee.

It is little wonder then that badminton is Indonesia’s __________. It is also the most developed in the country, which owns the only national team for which the government __________ a training centre. Parents also encourage their children to take it __________. The rewards for skill and hard work are __________. It’s said that players of the national team earn more than $2,000 a month, ten times the average income. Perhaps most importantly, badminton is a __________ of national pride. It is the only sport to __________ a string of heroes; Rudy Hartono, for example, has won eight titles at the All England men’s singles, more than any other player.

1.

A．tripped

B．erupted

C．broke

D．collapsed

2.

A．declared

B．acknowledged

C．interpreted

D．appreciated

3.

A．existed

B．regained

C．originated

D．flowered

4.

A．varied

B．emerged

C．approached

D．grown

5.

A．challenger

B．host

C．threat

D．dominator

6.

A．distinguished

B．dynamic

C．complicated

D．privileged

7.

A．schedule

B．incident

C．event

D．project

8.

A．court

B．community

C．park

D．second

9.

A．spotted

B．witnessed

C．located

D．supported

10.

A．habit

B．favorite

C．practice

D．custom

11.

A．runs

B．contacts

C．demonstrates

D．conducts

12.

A．down

B．off

C．over

D．up

13.

A．numbered

B．limitless

C．definite

D．handsome

14.

A．source

B．resource

C．mark

D．symbol

15.

A．detect

B．produce

C．model

D．acquire

6 . 听下面一段较长对话，回答以下小题。
1. On which day will the opening ceremony be held?

A．May 19th.

B．May 20th.

C．May 23rd.

2. How much is the daily entry fee a person?

A．15 euros.

B．20 euros.

C．35 euros.

3. What advantage does the Hermica Hotel have?

A．Beautiful views.

B．Convenient traffic.

C．Accommodation discount.

7 . 假如你叫李华，你的美国朋友Steven对中国传统文化（Traditional Chinese Culture）感兴趣，并且正在学习中文，你校将举办中国诗词比赛(Chinese Poetry Contest)，请给他发一封电子邮件告知此事，主要内容包括：
1.活动简介
时间：下周日晚上七点。
地点：学校礼堂。
意义：提高中文水平，更好地了解并传播中国文化，丰富校园生活等等。
2.建议并且鼓励他参加。
3.预祝他取得好成绩。
相关词汇：学校礼堂school hall，提高improve，传播spread，丰富enrich。
注意：1.词数80左右； 2.可以适当增加细节，以使行文连贯。
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8 . 听下面一段长对话，回答以下小题。
1. What does the woman want to do?

A．Sign up for a PE class.

B．Interview the man in the gym.

C．Take some exercise to keep fit.

2. What sport does the woman dislike doing?

A．Jogging.

B．Running.

C．Weight-lifting.

3. How often does the man advise the woman to work out at first?

A．Twice a week.

B．Three times a week.

C．Four times a week.

4. What can we know about the woman?

A．She is eager to start the class.

B．She often works out in the gym.

C．She has done some exercise recently.

9 . Martin is a certified personal trainer for more than 30 years. He recently ______ a nonprofit organization, Fit2Give, to provide free personal training to ______ communities. Not everyone can attend a group exercise class — some need a one-on-one ______.

“The trainers will be paid; that’s why we’re taking ______,” Martin says. “We’re paying for their certification and their ______ and their ability to establish a ______ relationship with someone.”

Martin’s own ______ to fitness started when he was young. Later, he was attracted to weights and started visiting the gym. “While I was ______ at the gym, a supervisor suggested I take the exam and become a trainer,” he ______. “They loaned me their book. I took the exam. I ______.”

Martin has been supporting people’s fitness goals, which brings Martin ______. He says one client who lost 100 pounds through ______ diet and exercise. “At her weigh-in, her family was there, and they came up to me in ______ and said, ‘We thank you so much. Our mom, she’s like a ______ person.’ It was ______ to me that not only had I affected her, I had affected her family. That warmed my heart.”

1.

A．launched

B．expanded

C．assisted

D．joined

2.

A．unscheduled

B．uncertain

C．unexpected

D．underserved

3.

A．exam

B．approach

C．battle

D．call

4.

A．risks

B．chances

C．donations

D．measures

5.

A．knowledge

B．attempt

C．achievement

D．talent

6.

A．dangerous

B．calm

C．harmonious

D．peaceful

7.

A．path

B．secret

C．key

D．solution

8.

A．carrying on

B．hanging around

C．moving forward

D．working out

9.

A．bargains

B．recalls

C．explains

D．complains

10.

A．surrendered

B．struggled

C．passed

D．declined

11.

A．joy

B．progress

C．luck

D．wealth

12.

A．free

B．delayed

C．common

D．improved

13.

A．rags

B．tears

C．pain

D．effort

14.

A．new

B．strong

C．caring

D．good

15.

A．worrying

B．shocking

C．amazing

D．upsetting

10 . 4月6日，为国际体育日(International Sports Day)，其宗旨是“体育运动促进健康和团结，带来世界和平与发展”。为更好地发扬此宗旨，请你用英文写一份倡议书参加征文活动，号召大家养成运动习惯，加强体育锻炼。内容包括：
1.简介运动的好处(结合国际体育日的宗旨)；
2.如何培养良好的运动习惯(至少两条建议)；
3.发起倡议。
注意： 1. 字数应为80—100；
2.要点齐全，可适当增加细节，以使行文连贯。
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