1 . Unlike walking the dog or strolling round the park, longer distance walks offer all the benefits of any fitness challenge. Getting outdoors to stride it out—either in company or alone, will boost your health and mood.
Differ your training
Marathon runners wouldn’t dream of hitting the roads to do the same-old thing.
Get kitted out
Research a route
Finding a long-distance route can be tricky but there are plenty of resources to help. The Ramblers (ramblers.org.uk), for example, offers more than 2,500 routes with written directions.
Start slowly
If you want to stay injury free, steadily increase the distance.
| A．Just relax and face the challenge |
| B．Or try route app Komoot (komoot.com) |
| C．Invest in a comfortable pair of walking shoes |
| D．They choose activities that prove helpful to them |
| E．As you up the distance, you’ll see the body benefits up |
| F．Practise on a regular basis and gradually improve your leg speed |
| G．They mix it up with workouts, long-distance sessions and tempo runs |
2 . Every new exercise routine comes a new risk of injury, whether it’s injuring a muscle from lifting or developing knee pain from running. Some people are unwilling to exercise for fear of injury.
Both of these injuries tend to happen because runners did something out of the ordinary compared to what they were trained to do. Take rest days, build up your mileage (里程) gradually and combine regular strength training.
As with other injuries, the risk increases toward the end of a workout. It’s very essential to listen to your body.
Exercise can put someone at risk of injury.
| A．These fears are based on facts. |
| B．Turn to a mixture of sports doctors. |
| C．This type of exercise can increase the risk of injury. |
| D．Therefore, the risk of hurting yourself will decrease. |
| E．But not exercising puts someone at risk of poor health. |
| F．Adjust in time, especially when tiredness starts to affect your form. |
| G．Runners may come across two main sorts of injuries related to overuse. |
Hiking tours are a kind of adventure (冒险) tourism. Generally speaking, these vacations focus almost entirely
There are many different ways of organizing hiking tours. Some people like to go out into the areas where there are very few people and travel over long
Guides can make hiking trips
The activity can be very tiring, and those
4 . We all show more interest in watching new, unknown sports during the Olympics. Curling, trampolining...and there might be one more—cheer-leading, competitive or All-Star cheer-leading to be exact.
I am certain that you will love it: Teams of up to 35 cheerleaders, working together like a well-oiled machine, carry out challenging body movements during an exciting two-and-a-half-minute routine. Watching these highly-skilled young girls producing an imaginative routine live in the arena is exciting, and slightly terrifying, isn’t it? Absolutely. How about slow-motion replays of remarkable movements on the small screen? Yes, please. You will never be disappointed to view them.
Some people argue that high risk is the sport’s major problem, but in fact, many Olympic events are also dangerous. It is not uncommon for a flyer (the athlete thrown into the air) to fall during cheer-leading. But don’t worry—one of the first things they are taught is how to fall and catch in the safest way possible.
Cheer-leading will not be a one-horse race. Since the sport originated in North America, it’s natural that the first Olympic medals would be contested in its “homeland” (in Los Angeles, USA, 2028). But there are many countries that will happily challenge Team USA for the medal. Team England has historically been a strong competitor. They have earned medals at the last three World Championships. And other powerful cheer nations such as Canada, Finland and China have presented performances at the top level. In 2019, it was allowed to apply to become part of the Olympic Games sports program. Now the International Cheer Union has more than 100 national organizations and almost 4.5 million athletes. The widespread international participation has made it easier for the sport to take the next steps towards a place at the Summer Games. So Los Angeles 2028 is not beyond the bounds of possibility.
1. What can we conclude from paragraph 2?| A．Cheerleaders’ work is easy to do. |
| B．Watching cheer-leading is full of fun. |
| C．Teamwork is important for cheerleaders. |
| D．It is better to watch cheer-leading in the arena. |
| A．Usually they can be avoided. |
| B．They scare some viewers away. |
| C．They threaten a small number of flyers. |
| D．They have become more terrifying recently. |
| A．To show cheer-leading is a competitive sport. |
| B．To prove Team USA is the strongest team worldwide. |
| C．To explain few countries pay attention to cheer-leading. |
| D．To stress the importance of winning a medal in cheer-leading. |
| A．Doubtful. | B．Conservative. | C．Hopeful. | D．Tolerant. |
5 . In Fairfax, Virginia, the couple team Christopher Pei and Zhang Guifeng are training their students while observing their emotions before their USA Wushu Kungfu Federation National Team Trials (选拔赛).
“They are so nervous because they are experiencing competition anxiety, ” says Peigy, co-founder of US Wushu Academy. “The anxiety allows me only an hour of sleep every night during the competition.”
Wushu is a sport that combines elements of performance and martial arts. The US AWKF National Team Trials happen every two years. Coaches and students get up at 7 a.m. each day to practice for the trials.
Pei, moved to the United States from China with his family in 1972. “ When we moved to Vestal, New York, I did not know any English and started learning English from alphabets,” Pei says. “ So I figured it might be a better idea to start learning Wushu in case I got into a fight and could protect myself.” But he later realized Wushu is composed of two Chinese characters, “zhi” (止) and “ge” (戈) which means to stop fighting.
The couple opened their first academy in Virginia in 1988. Students start as kindergartners and many continue all the way to college.
Chinese culture emphasizes mastering both literacy and martial arts in order to become a complete person. Zhang believes Wushu helps youth develop concentration because its two main principles include focus and respect. “Many parents who grew up in the U. S. as second - or third-generation Chinese need their children to not only learn traditional Chinese culture but also the correct way to become a better person,” Peigy says.
1. How does Peigy feel during the US AWKF National Team Trials?| A．Excited. | B．Stressed. | C．Relaxed. | D．Inspired. |
| A．Winning fights. | B．Defending ourselves. |
| C．Loving peace. | D．Showing power. |
| A．Many young people lack literacy skill. |
| B．It is important to become a better person. |
| C．Wushu is a way to cherish Chinese culture. |
| D．More and more people are interested in Wushu. |
| A．On a newspaper. | B．On a guidebook. |
| C．On a training handout. | D．On a travel brochure. |
注意：1. 词数100左右；2. 可以适当增加细节，以使行文连贯。
Dear Eric,
How are you doing? Recently I have taken up the Chinese martial arts, which is great fun.
____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Yours,
Li Hua
7 . The human body is designed to move. But modern lifestyles and office jobs rarely give us the chance to move around. As we know, we sit while we’re eating, we sit in the car and we sit while we're watching TV. And many of us sit for many hours at work.
New research shows that sitting less than three hours a day might extend your life by two years. Peter Katzmarzyk, a scientist at the University of Louisiana in the southern United States, says that sitting is ubiquitous in our lives, meaning it is something we do all the time, everywhere.
However, Mr.Katzmarzyk says even that does not mean you can sit for the rest of your waking hours. He also says you may exercise often. “We can’t throw away physical activity. It’s extremely important. We have 60 years of research showing us that.”
Mr.Katzmarzyk and his colleagues are part of a new generation of researchers studying how sitting all day affects length of life. “Studies that have assessed the relationship between sitting and mortality (死亡率)or television viewing and mortality are very rare. There have only been a few of them, actually five or six now，in the last four or five years.” They found that cutting television time to less than two hours a day could add one-point four years to life.
Luckily, change is already coming to some offices, especially in the design of desks. A “standing desk” lets people stand while they are working. Another new design is called the “treadmill desk”. A treadmill is an exercise machine that lets you walk in one place. Even some U.S. schools are beginning to experiment with desks that are part bicycle to keep children moving, That’s one of the strategies that many companies are using now.
Mr. Katzmarzyk also says studying this problem has inspired his team to make a few changes in their own lives.
1. The underlined word “ubiquitous” is the closest .| A．危险的 | B．尴尬的 |
| C．舒适的 | D．普遍的 |
| A．Sitting too long may help increase one’s life. |
| B．Exercise is important, but so is not sitting. |
| C．Watching TV is bad, but can broaden one’s horizons. |
| D．Stopping watching TV is a necessary but hard task. |
| A．It’s a relatively new area of study. |
| B．It’s a hot subject studied by experts. |
| C．It’s a study that begins too late. |
| D．It’s ignored by many experts. |
| A．To give them more comfort . |
| B．To improve their work efficiency. |
| C．To offer them the chance to exercise. |
| D．To seek pleasure while working. |
| A．Go hiking. | B．Play tennis. | C．Meet Peter at home. |
1. What problem do people often have according to the speaker?
| A．They waste a lot of time. |
| B．They’re too busy to enjoy life. |
| C．They don’t want to take exercise. |
| A．Walking. | B．Swimming. | C．Running. |
| A．Getting up earlier. |
| B．Taking a quick shower. |
| C．Having a good breakfast. |
| A．To sell walking shoes. |
| B．To suggest saving time. |
| C．To tell a healthy lifestyle. |
10 . I am very lucky because I enjoy my work very much.
I’m a fitness instructor at a gym near where I live. I
Keeping fit is fun. However, a lot of people think it’s
| A．design | B．choose | C．share | D．teach |
| A．taste | B．cooking | C．health | D．wealth |
| A．eat | B．wear | C．speak | D．think |
| A．idea | B．diet | C．standard | D．goal |
| A．cheap | B．proper | C．delicious | D．wrong |
| A．time | B．money | C．space | D．courage |
| A．only | B．even | C．ever | D．never |
| A．special | B．poor | C．simple | D．balanced |
| A．make | B．skip | C．get | D．order |
| A．fast | B．dried | C．fresh | D．expensive |
| A．beg | B．try | C．decide | D．promise |
| A．safe | B．smart | C．hard | D．easy |
| A．reason | B．excuse | C．result | D．opinion |
| A．little | B．hot | C．enough | D．clean |
| A．includes | B．means | C．needs | D．produces |
| A．unusual | B．natural | C．boring | D．interesting |
| A．enjoy | B．show | C．prepare | D．research |
| A．so | B．but | C．or | D．and |
| A．are devoted to | B．are worthy of | C．are used to | D．are made up of |
| A．moved | B．worried | C．troubled | D．surprised |
