1 . Nordic Walking
Started in Finland in the early 20th century, Nordic walking used to be a summer training exercise for cross-country skiers.
Nordic walking is great for people who are looking for a smart physical activity with maximum health benefits, combined with fun and convenience. Nordic walking takes fitness walking to a new level by adding poles to produce an incredible upper body workout.
When you walk normally and carry poles with you, it is called the “2-wheel drive”. As soon as you hold the poles properly and start using your upper body, you're now in the "4-wheel drive". Every step should begin with the heel touching the ground.
| A．Just remember to choose lightweight walking shoes. |
| B．Your hands should always be in a “hold-n-go” state with the poles. |
| C．As with any sport, it is always important to have the right equipment. |
| D．There are also many Nordic walking clubs that offer regular weekly walks. |
| E．This strengthens your arms, chest, back and makes your body more flexible. |
| F．The real breakthrough of Nordic walking as a practiced exercise came in 1997. |
| G．It is now progressing well into other countries such as Japan, Australia, the UK and the USA. |
2 . The annual marathon in my town occurred as scheduled. My job was to follow behind the runners in an ambulance in case any of them needed medical attention. As the athletes began to pace themselves, the front runners started to disappear. It was then that my eyes were drawn to the woman in blue running shorts and a baggy white T-shirt.
I knew we were already watching our “last runner”. Her feet were turned in, yet her left knee was turned out. Her legs were so crippled and bent that it seemed impossible for her to walk, let alone run a marathon.
The driver and I watched in silence as she slowly moved forward. We would move forward a little bit, then stop and wait for her to gain some distance. Then we’d slowly move forward a little bit more. As I watched her struggle to put one foot in front of the other, I found myself breathing for her and urging her forward. I wanted her to stop, and at the same time, I prayed that she wouldn’t.
Finally, she was the only runner left in sight. I sat on the edge of my seat and watched with respect and amazement as she pushed forward with sheer determination through the last miles. When the finish line came into sight, the cheering crowds had long gone home. Yet, standing straight and proud waited a man. He was holding one end of a ribbon tied to a post. She slowly crossed through, leaving both ends of the ribbon fluttering (飘动) behind her.
I don’t know this woman’s name, but that day she became a part of my life — a part I often depend on. For her, it wasn’t about beating the other runners or winning a prize. It was about finishing what she had set out to do. When I think things are too difficult or I get those “I-just-can’t-do-it,” I think of the last runner. Then I realize how easy the task before me really is.
1. What does the underlined word “crippled” in paragraph 2 mean?| A．Disabled. | B．Healthy. | C．Perfect. | D．Strong. |
| A．Don’t depend on others when facing hardships. |
| B．Nothing is too tough to accomplish if one is brave enough. |
| C．The disabled can also run a marathon despite their walking difficulty. |
| D．It’s not winning but finishing the thing we start that really matters. |
| A．A Humorous Stranger. | B．An Unforgettable Job. |
| C．The Last Runner. | D．The Annual Marathon. |
3 . If you're out for a run, what difference does it make if you're able to tough it out for another 50 seconds? If you're less than a minute from the top of the hill, that extra time can make the difference between having reached your goal and snatching defeat from the jaws of victory.
How do you get those extra seconds of energy? A research team at the Texes Tech University developed a study to measure what effect listening to music would have on exercise tolerance. The researchers based the study on a stress testing. As part of the testing, they noted any changes in heart rate and blood pressure as participants underwent physically stressful exercise.
The tests were done on treadmills (跑步机), which increased in both speed and incline (坡度) through three stages. In the final stage, the treadmills moved at 10 miles per hour at a 14-percent grade. Most of these tests were designed to last up to 40 minutes. The average gym-goers lasted 30 minutes. For this study, they divided 127 participants into two groups. One listened to upbeat(快节奏) music, while the other group had earbuds in but did not listen to music.
The group that listened to music was able to outlast the non-music group by an average of 50.6 seconds. Again, being able to go an extra minute may seem like a no-brainer ,but “after 30 minutes, you feel like you are running up a mountain, so even being able to go 50 seconds longer means a lot," said the study's lead author, Waseem Shami, MD.
The study has confirmed something runners and gym-goers have suspected for years: Listening to music during workout can be beneficial to your endurance. "Our findings reinforce the idea that upbeat music can help you exercise longer and stick with a daily exercise routine," said Shami. When doctors are recommending exercise, they might suggest listening to music, too."
1. Why did Shami’s team conduct the research?| A．To test the effect of music on health. | B．To know the cause of failure in sports. |
| C．To improve runners' exercise tolerance. | D．To record the body change of participants |
| A．They ran much faster than average runners. | B．They created a new record of indoor sports. |
| C．They could run a little longer with music on. | D．They all enjoyed extreme physical challenge |
| A．A dull activity. | B．A foolish action. |
| C．A demanding task. | D．An easy practice |
| A．Developing a daily exercise routine. | B．Listening to music while working out |
| C．Participating in physical stress testing. | D．Taking exercise as doctors recommend. |
4 . Do big sporting events make us do more sport?
I recently spent half a weekend sitting on the sofa watching the Davis Cup. I thought about going for a run, but I did not want to miss the rest of the match. Soon it was starting to get dark, so I did not bother. Whenever I watch tennis, I think how nice it would be to play it regularly. But I have been thinking that for almost 20 years without actually setting foot on a court. The evidence would suggest that I’m not the only one.
When a country or city bids to host an international sporting event, it often promises that more people will take up sports as a result. London was no exception. Tessa Jowell, who helped to secure the 2012 Olympics for London, said they would be the first to set challenging but achievable targets as a measure of their ambition: By 2012 two million more people would be physically active. And 60 percent of young people would be doing at least five hours of sports per week.
In the end it did not turn out quite like that. Just over one-third of people in Britain take part in sports once a week. A report on Olympic and Paralympic legacy has said that a big change in participation levels simply has not happened.
Why isn’t there a big increase in people taking part in sports after most sporting events? Perhaps it is a mistake to assume an automatic link between watching sports and playing it. While the games are on, they actually encourage people to do just the opposite — to spend whole sunny days not out playing sports, but inside sitting on the sofa with the curtains shut to stop the sun shining on the TV screen and spoiling the view. We don’t expect half the audience of a hit musical to apply to drama school the next day, yet we seem to expect it of sporting events.
We might have sat on the sofa doing an impression of Usain Bolt’s bow-and-arrow signature pose. But how many of us have been inspired by watching him sprint (短跑) 100 meters? The high-level performances on show only remind people that they could never match the elite athletes in their sporting achievements even if they trained full time.
Maybe participation in sports is not the right legacy to expect after a major sporting event. It’s not so much that the Olympics failed to get people to participate but rather that this was never going to be the result. The Olympics can do many things, but maybe this cannot necessarily be one of them.
1. What can we learn from the first paragraph?| A．The author prefers playing tennis to running. |
| B．The author watches tennis matches very rarely. |
| C．The author hasn’t played tennis in nearly two decades. |
| D．The author didn’t go for a run because the match lasted longer than expected. |
| A．to fasten | B．to protect | C．to obtain | D．to promise |
①it takes people a longer time to play sports than watch it
②watching sports actually discourages people from going out
③sporting events make people aware that they could never be as good as elite athletes
④people are too busy to get into the habit of taking part in sports
| A．①② | B．②③ | C．③④ | D．①④ |
| A．important | B．natural | C．harmful | D．unnecessary |
5 . After the Gold
Congratulations! You’ve won the gold medal! Stand still while the photo flashes (闪光灯) pop and TV journalists ask how it feels. Thousands of new followers on social media, meanwhile, are waiting for what you have to say.
Then, prepare for a different kind of downhill.
Diann Roffe knows the experience well. The American Alpine ski racer (高山滑雪运动员) won a gold medal at the 1994 Lillehammer Winter Olympics after winning a silver at the 1992 Albertville Games. She immediately announced her retirement. She was 26, an age when most people have just begun a career.
Joining society at 26 can be tough. A professional athlete’s life is remarkably self-centered. You wake up taking your heart rate. You think of your own workout goals. You write down what you eat. After years of self-focus, if everything works out just right, you win. Most people will never experience a high that high. But there’s a downside.
“It was like being taken up to the highest mountain peak to see the view, and then being brought down, never to be there again,” said Roffe. In the first years after her win, Roffe thought, “Here I am struggling with the masses to make ends meet and get school done, seeking that extraordinary feeling again.”
Roffe’s friend, speed skater Cathy Turner, was the darling after she won a gold at the 1992 Albertville Games. “I woke up every day with a long to-do list,” she recalled her early days after retirement. “It was like, ‘What speech am I giving? What company am I going to address?’ I was Cathy the skater, the Olympian. Then I was Cathy the motivational speaker.”
Turner found it difficult to make a transition out of the sport. She returned to compete at the 1994 Lillehammer Winter Olympics, where she won another gold. She retired again, turned her attention to computers, but soon found herself with marital (婚姻的) troubles. Turner escaped her troubles the only way she knew — she trained for the 1998 Games, where she didn’t win a medal.
If their stories illustrate how difficult post-gold years can be, Roffe and Turner also show why winning athletes often eventually succeed.
“Think of what these people develop!” said California sports psychologist Doug Gardner. “Perseverance. Tenacity in dealing with failure. These skills are very useful in other aspects of life.”
Turner combined her perseverance with her love of computer technology. She finally became a valued database (数据库) manager at a company in New York state. Roffe, 23 years after her retirement, runs a successful business which makes locker (储物柜) systems for team locker rooms, resorts and gyms.
1. Which of the following statements about Diann Roffe is true?| A．She won her first Olympic gold medal in 1992. |
| B．She was invited to address many big companies after her retirement. |
| C．She has taken part in the Olympic Games three times in all. |
| D．She has become a successful businesswoman. |
| A．Athletes will have many sleepless nights as TV journalists pour in. |
| B．Athletes will have a hard time deciding what to say to new followers on social media. |
| C．Athletes will find it challenging to relive such great feelings in daily life. |
| D．Athletes earn small salaries and most of them will find it hard to make ends meet after retirement. |
| A．they focus remarkably well on themselves |
| B．most of them are very strong and healthy |
| C．they tend to keep trying despite difficulties |
| D．they know how to motivate others |
| A．American Alpine ski racers won many gold medals |
| B．she felt she had finally made a transition out of her sport |
| C．the U.S.A. team used the products of her company |
| D．her husband and kids accompanied her to the races |
6 . It is not as simple as opening the door and hitting the track in winter. There are a few things you can do to ensure you are getting the most out of your run, and, importantly, not doing more harm than good.
Warm up, cool down
Drink water
You might not feel hot, but that's because sweat evaporates （蒸发）more quickly into the chilly, dry air. So be sure to drink water before, during and after cold-weather workouts.
Running in cotton is a bad idea. Wear thin, breathable layers of synthetic （合成 的)）clothing that help protect you from the wind and snow, but still let out heat and moisture （水分）.Thirty percent of your body heat escapes through your hands and forty percent through your head. Wear a hat, or beanie （无边小便帽）, and gloves so your circulatory system can distribute warm blood to the rest of your body.
Run into the wind
| A．Dress right |
| B．Keep warm. |
| C．Don't go too fast, too soon |
| D．Start and finish in the same way. |
| E．Don't wait to drink water until you feel thirsty. |
| F．Head out into the wind and come home with it at your back |
| G．On really cold days, wear a mask or scarf over your mouth to protect your face. |
7 . Sports can help you keep fit and get in touch with nature. However, whether you are on the mountains, in the waves, or on the grassland, you should be aware that your sport of choice might have great influence on the environment.
Some sports are resource-hungry. Golf, as you may know, eats up not only large areas of countryside, but also tons of water. Besides, all sorts of chemicals and huge amounts of energy are used to keep its courses （球场） in good condition. This causes major environmental effects. For example, in the dry regions of Portugal and Spain, golf is often held responsible for serious water shortage in some local areas.
There are many environment-friendly sports. Power walking is one of them that you could take up today. You don’t need any special equipment except a good pair of shoes; and you don’t have to worry about resources and your purse. Simple and free, power walking can also keep you fit. If you walk regularly, it will be good for your heart and bones. Experts say that 20 minutes of power walking daily can make you feel less anxious, sleep well and have better weight control.
Whatever sport you take up, you can make it greener by using environment-friendly equipment and buying products made from recycled materials. But the final goal should be “green gyms”. They are better replacements for traditional health clubs and modern sports centers. Members of green gyms play sports outdoors, in the countryside or other open spaces. There is no special requirement for you to start your membership. And best of all, it’s free.
1. Which of the following is the author most probably in favor of?| A．Cycling around a lake. |
| B．Motor racing in the desert. |
| C．Playing basketball in a gym. |
| D．Swimming in a sports center. |
| A．It is popular in Portugal and Spain. |
| B．It causes water shortages around the world. |
| C．It pollutes the earth with chemicals and wastes. |
| D．It needs water and electricity to keep its courses green. |
| A．it is an outdoor sport |
| B．it improves our health |
| C．it uses fewer resources |
| D．it is recommended by experts |
| A．show us the function of major sports |
| B．encourage us to go in for green sports |
| C．discuss the major influence of popular sports |
| D．introduce different types of environment-friendly sports |
8 . How to Be Good at Sports
If sports are something that interests you, it stands to reason that you would want to be good at them. Here are some tips that can help you become a good player.
Set ambitious but realistic goals. If you want to be great at sports, you need to set your aims high.
Be patient.
Join a sports team. Most of the sports teams are free to join. If you go to school, you should go for team tryouts when they're happening.
Accept criticism. When you play sports, you will unavoidably receive criticism, whether from a coach or other players.
| A．Skills are often slow to build. |
| B．This does not mean being unrealistic. |
| C．You need to take most of it with a grain of salt. |
| D．Practice until your skills become second nature. |
| E．You also need to be clear about what you are good at. |
| F．If you're not in school, you can find a sports club online. |
| G．An important reason people join sports teams is to make friends. |
9 . Winter-swimming has become popular in Beijing. Three years ago, few people would go swimming in the icy waters. But now there is a Winter-swimming Enthusiasts’ Club（冬泳爱好者协会）and it has more than 2 000 members. The oldest is 84 years old and the youngest is only 7. The members are from all walks of life. They may be workers, peasants, soldiers, teachers, students…
Though it is now the coldest part of the season and the water temperature in the city’s lakes is around 0℃, many winter-swimmers still swim in the icy waters, even when it is snowing. They enjoy themselves in the lake, while the people by the side of the lake are wearing heavy clothes.
Why are so many people interested in winter-swimming? Because winter-swimming can be good for one’s health.
Bei Sha is a good example. He is 69, and he once suffered from（患……病）heart trouble for 26 years. After ten years of winter-swimming he is now in good health. Scientists are now studying the effects of winter-swimming on health.
1. Among the winter-swimmers the oldest man is_______ ye
ars older than the youngest one.| A．91 | B．84 |
| C．77 | D．7 |
| A．The members do different jobs at different places. |
| B．They come from all parts of Beijing. |
| C．They are persons of different ages. |
| D．They are men and women, old and young. |
| A．they are not afraid of coldness |
| B．they often swim in the icy waters |
| C．they know that they can benefit（得益）from it |
| D．winter-swimming can make people healthy |
| A．more and more people like to swim in Beijing |
| B．it is more interesting than swimming in summer |
| C．winter-swimmers are brave men |
| D．winter-swimming does a lot of good to one’s health |
10 . If you want to keep fit, please refer to the following.
Move More
Make it a daily thing to find ways to move your body.
Quit Smoking
Ever since 1960 when it was announced that smoking was harmful to health, Americans have been reducing their use of tobacco products. Just recently, we’ve seen more and more teens smoking. Could it be the Hollywood influence?
While recent studies show a glass of wine or one drink a day can help protect against heart disease, more than that can cause other health problems such as liver and kidney(肝肾)disease and cancer.
Reduce Stress
Easier said than done, stress comes in many ways.
Protect Yourself from Pollution
If you can’t live in a smog-free environment, at least avoid smoke-filled rooms.
| A．Avoid Excessive（过度的） Drinking |
| B．Keep a Positive Mental Outlook |
| C．Think carefully about what you will do. |
| D．Exercise outside when the smog rating is low. |
| E．It seems that the stars in every movie smoke cigarettes. |
| F．There are many things you can do to move your arms and legs. |
| G．Some techniques given by experts are to think positive thoughts. |
