1 . Over the years, I've found some easy tricks to get myself more active daily. Going to the gym and doing a weight workout isn't required.     1     Here's my secret sauce.

1.Start small

A lot of people assume they need to run themselves tired in the gym to get more fit, but that's really not true. Experts recommend a minimum of 150 minutes of moderate aerobic activity a week—that breaks down to a little more than 20 minutes each day. They also recommend strength-training at least two times a week.     2    

2.Get active at work

    3     Rather than using your full lunch hour to eat, take some time to go to the gym, speed walk around the office or run errands. You can also break up the boring work of the day by taking a walk during one-on-one meetings instead of sitting at a desk or conference room — anything to get up and get moving.

3.Do exercises you actually like

This is a big one. If you hate exercising, it might be because you aren't doing workouts you enjoy. Very few people actually enjoy running around in circles for miles. So don't. Branch out and try different kinds of workouts until you find one you genuinely enjoy.     4     But it'll be worth it when working out no longer feels like a chore.

4.Make it social

Exercise doesn't need to be alone. In fact, having a workout partner can help keep you motivated and hold you accountable in your routine.     5     The structure of working out in a group can push you to work harder while also introducing you to new people.

A．Your work day doesn't have to involve totally sitting long.

B．There are actually effective ways to get more exercise day-to-day.

C．Thirty minutes is an ideal place to start to fulfill your weekly needs.

D．If you don't have one buddy to join you, sign up for a workout class.

E．Exercise isn't just about running as fast or lifting as much as possible.

F．It'll help improve your flexibility and do wonders for your mental health.

G．This requires you to go out of your comfort zone and to be patient as you try things out.

4 . Thousands of runners gather for the annual Marathon. The largest holiday race in California_______ folks of all ages, sizes, shapes, and _______. The gun goes off and runners push for position. I just _______ at the new day and feel righteous for having gotten up and down to the event.

Before long, my _______ turns to depression as the seven-year-old passes me by. Elvis has already _______ the turn way before me and I fall behind a woman. The sense of _______ heats up and so does my _______. I forget that I already run many miles and have 4.2 miles left to _______. The runners around me set my pace.

Suddenly, as I make the turn, I am _______ by an overwhelming sight. A young man with one leg ________ in the sun is going at a lazy pace. The metal leg is ________ to his thigh. He is unaware of anyone who passes him. He is running his own ________ at his own pace.

I slow down and take his lesson. I finish despite the ________ in my knee. Far behind the 7-year-old. It doesn’t matter. It is my race, at my pace.

How many times do we let others ________ the pace, ________ our own goals, our abilities? How many times do we judge our success or our failure by what others have done?

1.

A．impresses

B．influences

C．attracts

D．directs

2.

A．standards

B．abilities

C．grades

D．results

3.

A．grin

B．glare

C．stare

D．laugh

4.

A．excitement

B．righteousness

C．warmth

D．hotness

5.

A．walked

B．missed

C．made

D．disturbed

6.

A．competitiveness

B．honour

C．responsibility

D．humour

7.

A．friend

B．companion

C．balloon

D．pace

8.

A．go

B．run

C．leave

D．come

9.

A．worried

B．proud

C．struck

D．satisfied

10.

A．glancing

B．gleaming

C．flashing

D．glittering

11.

A．adjusted

B．attached

C．turned

D．prayed

12.

A．adventure

B．match

C．destination

D．race

13.

A．suffering

B．fear

C．pain

D．strength

14.

A．define

B．set

C．give

D．claim

15.

A．ignoring

B．losing

C．missing

D．forgetting

5 . Billy Mills was born on the Pine Ridge Indian Reservation for the Oglala Lakota people. His mother died when he was 9 years old. Hurting from the________, young Billy took up sports,________ an article that stated that Olympians are chosen by the gods.

So Billy started running. He ran his first race ________   jeans and basketball shoes. He finished dead last but fell in love with the sport. Then his father ________, and with a broken heart, he stopped running. Being orphaned at 12 and feeling ________, Billy didn’t run again ________   he reached high school.

He came out of high school with the fourth-fastest mile in the nation. He went on to the University of Kansas and ________ hard, hoping to make the Olympic team. He finished second in the trials and was on his way.

At the start of the 10, 000-meter race in that 1964 Tokyo Olympic Games, Billy Mills, an orphaned boy from ________ Pine Ridge, South Dakota,________ up to run for his country, his parents, his people. As the race wore on,________   fell behind, lap (一圈) after lap, until four led the pack. With one lap to go, he was nudged out of his lane from behind, then bumped off his stride again. He was ________ at a distant fourth place.

In the last 100 meters, an unheard-of Billy Mills ________ into a dead sprint from lane four and strode his way into the ________ books with an Olympic record.

“It was ________ a belief,” Billy remembers. “Beliefs ________ us or destroy us, but we have that opportunity to create our own journey. ”

1.

A．affair

B．case

C．loss

D．situation

2.

A．believing

B．reading

C．noticing

D．writing

3.

A．in

B．with

C．for

D．on

4.

A．passed out

B．passed away

C．passed off

D．passed up

5.

A．independent

B．free

C．bored

D．alone

6.

A．until

B．before

C．after

D．when

7.

A．studied

B．trained

C．ran

D．performed

8.

A．accessible

B．damp

C．advanced

D．unknown

9.

A．grew

B．came

C．boiled

D．lined

10.

A．professionals

B．judges

C．pedestrians

D．runners

11.

A．wandering

B．fighting

C．struggling

D．breathing

12.

A．developed

B．circled

C．broke

D．entered

13.

A．national

B．history

C．diverse

D．contemporary

14.

A．mostly

B．nearly

C．simply

D．only

15.

A．create

B．fix

C．freeze

D．hide

8 . Fitness and healthy well-being have become very popular during recent times with many consumers wanting to look after their body more and more now. Because of this, and especially because we are living in the digital age, many fitness fanatics are using technology to enable them to track their progress and improve how they are working out; due to this, we have created a list of gifts that you can buy for fitness fanatics this Christmas.

The first gift that we have found is perfect for fitness fanatics is actually the NutriBullet that has benefits for not just fitness go-ers but also perfect for every kitchen. The NutriBullet allows for consumers to blend their pre- and post-work out shakes perfectly and can mix virtually anything in them from fruit to nuts to supplements. The best thing about the NutriBullet is how quick and easy it is to use and more importantly how easy it is to clean and tidy up.

Next up for the perfect gift for a fitness goer would be that of a fitness smart watch, specifically a FitBit Sense. FitBit have always been the industry leader when it comes to fitness smart watches as they have hundreds of indicators for you to be able to track how your health is pre, during and post fitness session.

Not only that, but the benefits of messages and phone calls through your phone which is always an added extra for the fitness fans. And finally, a pair of wireless headphones are also a great gift for fitness fanatics and the best on the market are the Bose SoundSport Wireless. Not only do they deliver with the best sound quality, but they are also the comfiest and defo the best for wearing when competing in fitness due to the way they fit in the ear; they certainly won’t be falling out. Reasonably well priced compared to competitors too like the Apple Airpods Pro too so defo worth the gift.

Click here to learn more!

1. With the NutriBullet, people can __________.

A．clean up the kitchen in just several minutes

B．do exercise in the kitchen easily

C．drink cleaner and healthier water

D．mix a variety of things conveniently

2. Which of the following about FitBit is true? __________.

A．FitBit is a smart watch that can only be used to make phone calls.

B．FitBit can track you to the place where you work out.

C．FitBit offer you hundreds of indicators for asking about your health problems.

D．FitBit can be a good present for those who love taking exercise.

3. What advantages do the Bose SoundSport Wireless have? _________.

A．Their sound quality is the best.

B．They are easy to take with and easy to clean.

C．They can make phone calls.

D．They are comfiest and fit in the ear.

4. The passage may come from ___________.

A．a magazine

B．a web page

C．a daily newspaper

D．a science fiction

10 . Why Is There an Offside(越位)Rule in Soccer?

The offside rule is one of the most important and significant rules in the game of soccer. It is one of the core influencers of game play, formations, and how the sport is played as a whole.     1    

To get the official rule we have to consult the rulebook of IFAB(International Football Association Board). It is the organization that governs the laws of soccer. It is an independent body and the only organization authorized to decide and agree on changes to the Laws of the Game.

Without the offside rule, soccer would descend to a game where the ball is hit from one end of the pitch to the other, with all players competing to score in a sea of mess. It would be an unrecognizable game.

Thankfully, instead of this, we have “the beautiful game”: the most popular sport in the world, full of excitement, skill, athleticism, and tactical guile(战术诡计).     2    Let me explain it to you in detail.

It’s not an offense to simply be in an offside position. If involved in active play from a touch by a teammate, the player in an offside position will be subsequently ruled offside and an indirect free-kick will be ruled against them. Becoming “involved in active play” infers that a player:

·Interferes with play by touching a ball that is passed or touched by a teammate.

·Prevents an opponent by obstructing their vision, by challenging them for the ball, or by making an obvious action to impact their ability to get the ball.

·Gains an advantage or interferes with an opponent when the ball is rebounded from the post, cross-bar, opponent or match official.

There are several pages of more specific circumstances and situations where offside can occur in the IFAB rulebook. However, these are the small print and are not important to discuss in general terms.     3    In the simplest terms possible, offside is where a player is in their opponents half and they are closer to the goal-line than the ball and the second-last opponent when the ball is played.

    4    A player cannot be ruled offside if they receive the ball directly from a throw-in, a corner-kick, or a goal-kick. In most cases, the linesman or assistant referee, who operates on the sidelines of the field, is in charge of monitoring and flagging offside.

A．If you want to read up on these finer details, check out the IFAB rulebook and skip to page 98.

B．Offside can be incorporated into certain tactical and formational plans made by coaches.

C．It dictates what positions players occupy on the field, as well as when and where the ball is passed.

D．However, it is a risky attempt, particularly in the VAR era, where the defense cannot deceive the match officials.

E．There are of course some exceptions to this offside rule.

F．However, despite what has been said above, many people still don’t fully understand the rule.