1 . Exercise helps to keep us in good health. Doctors at the American Heart Association suggest getting at least 150 minutes of proper physical activity every week. Many people exercise for a few minutes every day or every other day. So, getting 150 minutes every week is easy.

But what about those times when you are sick? If you do not feel well, should you keep following your exercise habit? Following are the answers from health experts.

Edward R. Laskowski is a doctor at the Mayo Clinic. He and other experts have a general rule about exercising when you are sick. It is usually fine to exercise properly (not hard), he explains, if your symptoms are all “above the neck”. These signs may include a runny nose, sneezing or a sore throat.

Geralyn Coopersmith, a physical fitness trainer who has written several books on exercise offers similar advice. However, both Coopersmith and Dr. Laskowski suggest taking a break from exercising if signs of your illness appears “below the neck”. Pay special attention to symptoms such as chest congestion, bad cough or pain in the stomach.

There are other symptoms that can tell you to avoid exercise. They include a higher than normal body temperature, a sense of feeling very tired, and widespread muscle pain.

Both Coopersmith and Dr. Laskowski suggest listening to your body. If you feel really bad, take a break and let your body rest. If you don’t feel too bad, these experts both suggest cutting down the amount of exercise. For example, if you usually run, take a quick walk instead.

1. How long should people do exercise according to doctors?

A．No less than two and a half hours a week.	B．One hundred and fifty minutes each day.
C．At least a few minutes every day.	D．About 150 minutes every other day.

2. People with symptoms “below the neck” are advised to ______.

A．stop exercise	B．walk instead of run
C．ignore the symptoms	D．do less exercise

3. What does the underlined part “listening to your body” in the last paragraph mean?

A．Taking good care of yourself.

B．Learning to take advice of your body.

C．Making decisions according to your physical condition.

D．Listening to music when exercising to keep healthy.

4. What is the text mainly about?

A．Warnings against exercise when you are ill.

B．Harmful results of exercise when you are ill.

C．Time for exercise when you are ill.

D．Professional suggestions on exercise when you are ill.

2 . Tired of your quiet day-to-day life? How about leaving your computer games behind and taking up an extreme sport?

You can ride a bicycle, right? In that case you’re halfway to becoming a mountain biker. All you have to do is take your bike off the road and try some hilly areas. Mountain biking was developed in California in the 1970s and became an Olympic sport in 1996.

Not challenging enough? Skydivers jump from planes at a height of 1,000 to 4,000 meters. You have to be fit but there’s no age limit with this sport. For example, Dilys Price from Cardiff went on her first jump aged 54. The minute she came down, she wanted to go up again. She said: “It was so attractive”.

Some adventures have invented base jumping, in which people jump from tall structures, such as buildings or bridges, with a parachute. Many of their jumps aren’t legal, especially in the cities.Dan Witchalls has jumped off The Shard —London’s 310 meter-high building four times.He says, “Base jumping is scarier than jumping out of a plane. In a plane there is no sense of height, but when you are standing on the edge of the building you can see people and cars, the experience makes it very real.”

It seems there’s no shortage of imagination when it comes to risking life to look cool and get the heart beating wildly. Surfing, diving, rock climbing ...And how about extreme ironing? That is, pressing your clothes on top of a mountain! Extreme ironing is said to have been created in the 1990s in England by a man who saw a large amount of wrinkled clothes and felt bored when doing the cloth ironing. That man was Phil Shaw. For him, the excitement of this sport comes from looking at the viewers’ faces. Shaw says, “Sometimes they look confused; sometimes they laugh. It’s fun to see how people react to it.”

1. What does the author think about mountain biking?

A．A bit boring.	B．Challenging indeed.
C．Great fun.	D．Not very hard.

2. What does the author want to show with the example in paragraph 3?

A．Skydivers have to be very healthy.	B．Skydiving is not challenging enough.
C．Elderly people can also take up skydiving.	D．People can easily become crazy about skydiving.

3. What does the underlined word “it” in paragraph 4 refer to?

A．The sense of height.	B．Base jumping experience.
C．The edge of the building.	D．Jumping out of a plane.

4. Why did Phil Shaw invent extreme ironing?

A．He liked ironing clothes.	B．He wanted to make clothes ironing more fun.
C．He enjoyed different looks on people's faces.	D．He had a good view standing on top of a mountain.

3 . There are many ways to travel within a city. We can walk, cycle, or take a bus. But no matter which way we travel, we have to stick to the route(线路) the city planners laid down for us.

Parkour practitioners (跑酷爱好者), however, see the city in a completely different way. To them, there are no fixed routes. There are no walls and no stairs—since they jump, climb, roll and crawl to move across, through, over and under anything that they find in their path. The city is their playground.

The International Gymnastics Federation (FIG) has noticed that this activity is drawing more and more people to it—there are 100,000 people taking part in parkour today in the UK alone, according to the Guardian—and how it is helpful for people to be much stronger: It trains coordination and balance. So the organization is thinking about recognizing parkour as a new sport and adding it to the Olympics by 2024.

But parkour practitioners themselves don’t seem to be happy with the idea. They see parkour as “a lifestyle”, wrote the website NextSportStar. “It’s a competition against the conditions rather than just a sport.”

Indeed, many do parkour just to “escape the daily routine and experience the city in different ways”, wrote reporter Oli Mould on The Conversation. They see parkour as a way to express themselves through relaxing moves and creative routes while freeing themselves from the pressure.

It’s great that the FIG wants to develop new sport and stay close to a new cultural form. But it would be greater if they knew that not everything in life is a competition.

1. How do the parkour practitioners do parkour?

A．They move on as they wish.	B．They plan the way themselves.
C．They run faster than others.	D．They stick to certain routes.

2. Why does the FIG want to add parkour to the Olympics?

A．It’s a special way of life.	B．It draws their attention.
C．It’s good for people to keep healthy.	D．It needs some rules and instructions.

3. What is the author’s idea on parkour?

A．It is more formal than other sports.	B．It helps people to be creative.
C．It’s worth adding to the sporting event.	D．It calls on people to work as a team.

4. What is the best title for the passage?

A．A new sports competition	B．Parkour practitioners
C．Training in a different way	D．Making the city their own

4 . Some kids find it hard to lose in a game, but everyone needs to learn how to deal with it. Learning to lose without losing your cool is a skill. Like learning to ride a bike, you might not be able to do it at first, but over time it will get easier.    1    

Everyone wants to win. But any time two teams or kids are facing each other in a game or contest, someone will lose. Losing is disappointing, so it's not surprising that kids don't like it.    2    So what should you do when you lose?

The best thing to do is try to control your emotion and get in line with your teammates, so you can congratulate the other team. If you feel like crying later or you want to complain about the game, you can do that.    3    After a little time passes, you might not feel as upset as you were right when the game ended.

Sometimes kids lose on their own, like in a neighborhood game of basketball. These situations can be especially hard if there are no grownups around to be the referees(裁判).    4    It's good for kids to learn to play without a grownup deciding everything but it can also lead to a lot of arguing.

    5    Some kids might cheat or bend the rules, but you can do your best to be fair. Even if they're not, you certainly won't be accused of cheating or playing unfairly. You've done your part to bring good sportsmanship to the game.

A．Adults don't like it either.

B．Learn the rules of the game.

C．But you'd better do it off the field.

D．Then it's up to kids to decide among themselves.

E．Kids don't like playing with someone who gets angry easily.

F．It's best if everyone tries to be fair to solve any disagreements.

G．And when you can handle losing, people will call you a good sportsman.

5 . The San Diego Splash senior women’s basketball team plays three-on-three in 30-minute half-court games — looking at the score-board and it doesn’t take long to realize that there’s nothing “senior” about these athletes.

The Splash may be the oldest team under the San Diego Senior Women’s Basketball Association (players must be 80 or over to join), but its members play to win and have won two championships (冠军称号) at the National Senior Games. Nine women are on the record, including Meg Skinner and Grace Larson — both of whom are 91.

Born in the 1920s and 1930s, Larson and the rest of her teammates are making up for the lost time and missed chances. “I was 80 when I got my first basketball shoes, and I was excited,” Larson said. Players in the Splash didn’t just wake up on their 80th birthdays and decide to join the team, and many of them have been playing basketball for many years, both as players in the San Diego Senior Women’s Basketball Association and other organizations.

Since it’s medically proved that seniors’ sports can lead to a longer and livelier life, it comes as no surprise that many Splash players have lived longer. “A lot of my childhood friends thought I was crazy to play basketball at 66,” explained 87-year-old Marge Carl. “They thought I’ll break an arm or a leg, but I’m the only one surviving of my childhood friends. They’re all gone, every one of them.”

“Seniors have to join us,” Carl told a San Diego newspaper. “They can’t sit in a room watching TV. That’s a death warning.” With over 6 million views, the videos about the Splash are very popular. “A friendship, a sisterhood, a family” is how Larson describes her team —“It’s the nicest group of people from all walks of life.”

1. What does the underlined sentence in the first paragraph mean?

A．The athletes are not as experienced as they look.

B．The athletes can’t wait to have another game.

C．The athletes play as well as young players.

D．The athletes are actually very young.

2. What do we know about the Splash?

A．It is the oldest team in the world.

B．It has won two games in the finals.

C．The players must be less than 80.

D．Members don’t have basketball experience.

3. What will probably happen if senior people play basketball?

A．They will live a healthier life.

B．They will be very excited every day.

C．They are sure to break arms and legs.

D．They will live longer than anyone else.

4. What could be the best title for the text?

A．Age is just a number

B．Everyone should do more exercise

C．Playing basketball makes us healthy

D．Old people should be taken good care of

6 . Running is a great way to get in shape and just about everyone can do it. Given that it's so easy to take up the sport, a lot of beginners jump right into running without actually knowing what it takes to establish a healthy routine.

    1    . If you are just starting out, avoid the following things to help you increase your chances of running success.

Doing too much too soon

One of the biggest mistakes beginners make is doing too much too soon. Picking up a new hobby like running is no doubt exciting. Runners need to ease into the sport before increasing the distance.    2    .

    3    

Beginners might think they need to run nearly every day to meet their fitness or weight-loss goals, but this couldn't be further from the truth.    4    ， especially for beginners whose muscles and bones haven't yet been conditioned for such intense (剧烈的) exercise. So it's important to give your body ample rest between workouts. Follow a training plan that includes rest days.

Comparing yourself to others

    5    , You're excited about running, so you are probably reading running blogs, magazines and message boards where you might start to feel inadequate about your own running pace. Instead of getting down on yourself， remember that every runner was once a beginner and use their success as motivation!

A．Not running every day

B．Not taking rest days

C．Running is a demanding activity which can be really hard on your body

D．As mentioned, a healthy routine is what they attach importance to

E．When starting out with running, it's tough not to compare yourself to others

F．Many make a number of common mistakes, which can interfere (干扰) with training or lead to injury

G．It will help reduce the risk of injury, so you can continue with your new running routine

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 Wednesday at 7 pm, a group of running enthusiasts from different countries gather at a bar in Shanghai before setting     1     on their 5-kilometer run. But this is no ordinary run. These people     2     (arm) with trash (垃圾) bags. The members of this group don’t simply run for the sake of good health. They do it for the sake of the Earth     3    well.

Called “plogging”, this new fitness activity originated in Sweden in 2016 and was introduced to Shanghai in 2018. The term is a combination of the words “jogging” and “plocka upp”,     4     means “pick up” in Swedish.

By the summer of 2018, just a few months after Trash Running China was founded,     5     (it) WeChat group had grown to include more than 400 runners. To make the activity more fun for both     6     (newcomer) and regular ploggers, Trash Running China also     7     (frequent) organizes longer weekend runs in the suburban areas. “We want more people to hold small ‘plogging’ groups and have a     8     (responsible) to organize trash running activities in their own neighborhoods,” says Eisenring, who founded Trash Running China. “ ‘Plogging’ is a way     9     (know) the people and the city a bit more,” says Robbin Trebbe, one of the     10     (late) runners to join the group.

8 . According to a recent report, about 15% of the people in the UK are members of gyms. But are they more likely to be fit?

A study found that gym members were 14 times more active than people who didn’t belong to any health club. Gym members did six hours more exercise a week, and this activity did make them fitter than non-gym members. They also spent less time sitting down every day than non-gym members. The results were the same for men and women.

The study included 405 people between the ages of 30 and 64, and the main characteristics of those who were gym members were the same as those who were not. “But gym members did more training than non-gym members,” said the lead author, Elizabeth Schroeder of the University of Illinois.

While it might seem clear that gym members exercise more and are healthier than non-gym members, Schroeder says this has not been directly shown before. However, the study is only designed to show a tie between gym membership and more exercise. It may be that active people like to join gyms. In the study, people who exercised as much as gym members were also in good health.

You can get the same benefits wherever you exercise. This study shows a gym membership can make you do more exercise, but other research shows that exercising outside has other help. Outdoor activity can make you feel happy about life—especially if you run through a forest.

Outdoor exercise is also more interesting than going to the gym. The first five minutes of outdoor exercise is especially helpful in making people feel good. But Schroeder says that a gym may also encourage greater exercise because it can be social and fun.

1. What did the new study find out?

A．Gym members had healthier eating habits.

B．There were fewer women gym members than men.

C．Gym members were more active than non-gym members.

D．Gym members did at least eight hours of exercise a week.

2. In the study, researchers studied .

A．30 gym members and 64 non-gym members

B．people from different age group

C．some sports lovers

D．405 people who exercise outdoors

3. What does the word “benefits” in Paragraph 5 probably mean?

A．Help.

B．Need.

C．Advice.

D．Injury.

4. Which of the following statements will Elizabeth Schroeder agree with?

A．Women should do more gym exercise.

B．We should be careful with outdoor training.

C．Outdoor exercise is better than gym exercise.

D．It is easier to keep exercising if you go to the gym.

9 . 听下面一段独白，回答以下小题。
1. Why does the speaker give the lecture?

A．To give some advice on the cycling tour.

B．To explain the advantages of the cycling tour.

C．To tell the listeners what to take for the cycling tour.

2. What should the cyclists not do during the cycling tour?

A．Ride as far and quickly as possible.

B．Take water in summer.

C．Enjoy the riding itself.

3. In cold weather what should cyclists do first when they stop riding?

A．Enjoy nature.

B．Put on warm clothes.

C．Drink plenty of water.

10 . Before there was the written word, there was the language of dance. Dance expresses love and hate, joy and sorrow, life and death, and everything else in between.

    1    We dance from Florida to Alaska, from north to south and sea to sea. We dance at weddings, birthdays, office parties and just to fill the time.

“I adore dancing,” says Lester Bridges, the owner of a dance studio in Iowa. “I can’t imagine doing anything else with my life.” Bridges runs dance classes for all ages. “Teaching dance is wonderful.     2    It’s great to watch them. For many of them, it’s a way of meeting people and having a social life.”

    3    “I can tell you about one young couple,” says Bridges. “They’re learning to do traditional dances. They arrive at the class in low spirits and they leave with a smile.     4    ”

So, do we dance in order to make ourselves feel better, calmer, healthier? Andrea Hillier says, “Dance, like the pattern of a beating heart, is life. Even after all these years, I want to get better and better.    5     I find it hard to stop! Dancing reminds me I’m alive.”

A．So why do we dance?

B．Dance in the U.S. is everywhere.

C．If you like dancing outdoors, come to America.

D．My older students say it makes them feel young.

E．I keep practicing even when I’m extremely tired.

F．Dancing seems to change their feeling completely.

G．They stayed up all night long singing and dancing.