1 . Whether you’re just starting a workout routine or are already a gym regular, you’ve probably wondered at some point:     1    ? Here’s what you need to know.

First things first: There is no one size fits all answer to this question.     2    . For instance, the best weekly workout plan for a marathoner (马拉松运动员) looks very different from a weight-lifting routine for beginners.

If you’re just looking to improve your fitness level, your magic number of days depend s on how active you already are. For example, you’ll probably see physical and mental results from one day a week if you don’t already work out at all.     3    , one day probably won’t challenge your body enough to maintain your fitness or make progress. In general, four to five days a week will do wonders for your health if you’re aiming to improve or maintain your fitness. Of course, if you’re just getting started, that might be too big of a jump at first.     4    . Instead, a good workout plan for a beginner is to try starting with two workouts a week. After you get used to that, you can consider gradually increasing the number of days.

    5    . Not taking a rest day when you need it, especially if you are overtraining, can increase your risk of injury, decrease your performance, your motivation (积极性), etc.

A．What types of exercise should I choose

B．Working out every day is not a good plan

C．How many days a week should I work out

D．It really depends on your fitness level and goals

E．But if you’re used to several workout days a week

F．And that can turn you off completely from working out

G．Setting a proper goal for how many times you work out every week can be helpful

2 . A healthy person is a wealthy person. Wealth is here valued in terms of the person's physical well-being so that he or she is able to go about and carry out day-to-day tasks easily.    1     To achieve this, physical exercise is a must.

    2    Modern-day diseases like heart problems, diabetes (糖尿病),and certain cancers are all caused by the shortage of exercise. Oppositely, anyone having these diseases will get well if they include exercise as part of their daily life.

Doctors think not enough exercise leads to many people having one form or another of sleeplessness. Moreover, when we sleep better, we can protect ourselves from diseases.    3     During tasks, their bodies physically become worse. Their bones, internal parts, and cardiovascular system are all badly influenced. However, it has been found that exercise reduces changes noticeably.

Another example of how exercise helps us to feel better is that it makes us lose weight. It burns off the energy. In our push-button lifestyle, we have become quite sedentary (久坐不动).   “Why walk, when we can take the car” seems to be the way of life for all of us.     4     Moreover, we seem to be only exercising our fingers as we play computer games, surf the Net, and press the keys to choose our favorite television program.

Lastly, students should exercise at least three times a week for at least twenty minutes each time, as exercise is a good stress killer.     5    One of them can make a person become less stressed and more cheerful. Students preparing for their examinations are therefore able to concentrate better. As a result, they will do better in their examinations.

In a word, regular exercise is a useful way by which we can not only feel younger, but look younger.

A．Exercise ensures good health.

B．This has been made clear by spacemen.

C．He or she will look good and feel good.

D．Students are busy with heavy homework.

E．Nowadays, even shopping is done online.

F．It is no wonder that our young are gaining weight.

G．Exercise causes the brain to produce different chemicals.

3 . Since the 1980s, Special Olympics Unified Sports has created chances for many middle and high school students that they didn’t have before. Young athletes with intellectual (智力的) and physical disabilities (缺陷) who played in the Special Olympics could now play on middle and high school teams. More than 1.6 million Unified teammates now compete in more than 30sports around the world. Unified athletes train and play with Unified student partners.

Contoocook Valley Regional High School (ConVal) has two Unified sports programs:basketball and soccer. Kevin Came, a ConVal Unified basketball coach, understands the influence that these teams have on the athletes. “Unified Sports has the same influence on the athletes as all other varsity (大学) sports,” he says. “It builds their personalities, helps build sport skills, confidence, teamwork, and gives them the honor of playing for their school. Days of playing high school sports will be long remembered by the athletes as years go by.”

Unified teams are considered varsity sports, but there are no tryouts, and the spirit around both teams is always positive and encouraging.

Steve Erdody has coached Unified basketball for 10 years. “My goal is always to make it a positive experience every time, whether it be a practice or game, and that goes for opponents (对手) too. We try to get every athlete on our team to score each game, as well as help the athletes on the other team score.”

Andres Torugee, a recent Con Val graduate, played on both the Unified soccer and Unified basketball teams. “If you are considering joining a Unified sport, you should go for it because it was so much fun playing soccer and basketball and the coaches are really good and funny too,” Torugee said. “Unified and Special Olympics taught me to play as a team and to share the ball with my teammates. It was a great way to make friends.”

1. What do we know about Unified Sports?

A．It has spread worldwide.

B．It is open to the disabled only.

C．It includes fewer than 30 sports.

D．It has been popular for more than a century.

2. What does Kevin Came think of Unified Sports?

A．It is challenging for the athletes.

B．It is not as famous as the Olympics.

C．It has a great influence on the athletes.

D．It helps the athletes more than other varsity sports.

3. What is Steve Erdody’s goal according to the text?

A．Getting his team to win.

B．Coaching a Unified basketball team.

C．Making Unified basketball a positive experience.

D．Helping the athletes attend the Special Olympics.

4. How did Andres Torugee find Unified sports?

A．Boring.

B．Helpful.

C．Difficult.

D．Surprising.

4 . 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。

We were going to play against a team from a country school. They didn’t come     1     the last minute. They looked     2     (bad) than we had thought. They were wearing     3     (dirt) blue trousers and looked like farm boys. We sat down for a rest. We     4     (feel) that we didn’t need any practice against a team like that.

The game began. One of us got the ball and he shot a long pass to our forward (前锋). From out of nowhere a boy     5     was in an old T-shirt stopped the ball and with beautiful style, he shot and got two points. Then another two points in a minute. Soon the game was all over. We     6     (beat) by the country team. After that, we thought a lot. We     7     (certain) learned that even though your team is very good, you can’t look down     8     the others and still need     9     (do) your best. And the most important lesson we learned was: One can’t judge (判断) a person or a team only by     10     (they) clothes.

5 . 听下面一段较长对话，回答以下小题。
1. What did the man get this time?

A．The gold.

B．The silver.

C．The bronze.

2. How did the man feel at the second fence?

A．Quite excited.

B．Rather tired.

C．Absent-minded.

3. What happened at the water jump?

A．The man came off the horse.

B．The water made the horse nervous.

C．Something in the crowd upset the horse.

4. What will the man do tomorrow?

A．Run in another race.

B．Be on a TV show.

C．Visit a friend.

6 . “Second place is just the first loser” is a well-known saying from the legendary NASCAR champion Dale Eamhardt. Or as my father put it jokingly, “It’s not enough to win. Your friends have to lose too.” We may not want others to know our thoughts, but many of us think this way, because we are born to compete with each other. However, if left unmanaged, this can create disagreements between ourselves and others. Fortunately, there is a way to solve this problem: instead of always going for gold, aim for the bronze (铜牌) .

To expand on the wisdom of Earnhardt, let’s put it another way: although second place may be the first loser, third place can be the real winner, at least when it comes to happiness. A 1995 study discovered that bronze winners appeared happier on average than silver medalists, while another research in 2018 studied U.S. athletes in the Olympics from 1904 to 1936 and found that those whose best performance was silver lived to 72 on average. Gold medalists beat this by living to 76 But the first prize went to the bronze winners, who lived to 78.

The social concepts of upward and downward comparison help explain the difference. Silver medalists see themselves as the first loser because they compare themselves only with the champions. However, the bronze winners compare downwards with those who have never made it onto the podium at all. Therefore, they feel better about themselves and thus, happier. The feeling shows up in improved health. In fact, researchers have found that comparing ourselves with the unfortunate ones can help prevent a negative mood. The comparison is not from a feeling of ill will, but because rewards in life are relative (相对的).

The worldly happiness strategy of working for gold every day is foolish. Stop spending most of your time feeling like a silver medalist or always relying your happiness on a single result. Rather, aim for healthy competitions in which you do your best without the expectation of being the top winner.

1. What will be influenced by the type of medal one receives?

A．Wisdom.

B．Lifetime.

C．Wealth.

D．Recovery.

2. What does the underlined word “podium” in Paragraph 3 mean?

A．The place to receive the awards.

B．The place to meet his or her fans.

C．The place to build up one’s body.

D．The place to have the competitions.

3. Which of the following would be the best title for the text?

A．Who Is the Real Winner?	B．How to Win a Gold Medal?
C．Should We Work for Gold?	D．Is It Difficult to Win?

4. Who might be attracted by this article?

A．Athletes.

B．Reporters.

C．Doctors.

D．Soldiers.

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。

Apart from chasing medals and glory, another wish of Chinese Olympic and world champion Zhang Yufei at the Asian Games is     1     (send)a gift to Japanese swimming star Rikako Ikee, and to establish a deeper bond between two of female swimming’s Asian powerhouses. Zhang said, “I wish to send her a gift     2     represents the traditions and customs of China, and which she will like. I really can’t make up my mind and I hope maybe the public can help me to choose one.” Ikee knows what kind of gift she would like, saying on Wednesday, “Pandas! I would like to take some cute panda     3    (souvenir) as gifts back to Japan.”

Ikee was the     4    (bright) star in pool at the 2018 Jakarta Asian Games. As an 18-year-old back then, she     5     (name) MVP for bagging six gold medals.     6    , in 2019, Ikee was diagnosed with leukemia(白血病).     7     has not been easy for the star to return to the pool, and she has struggled to reach her peak.     8    (compete) against Zhang in the women’s100m butterfly, Ikee wasn’t at her best on Wednesday, finishing in fifth place with a time of 58.98s. So, when Ikee     9    (stand) on the podium in Hangzhou for winning silver in the women’s 4x100m freestyle relay on Sunday, the Japanese star received     10     warm reception from the crowd.

8 . There’s a reason why so many people love running early in the morning.     1     Not only do you begin your day more relaxed and refreshed, but you’ve already started things of with an accomplishment. If you think you’re ready to take advantage of the benefits of a morning run, here are five suggestions from the professionals.

●Find a friend, and be gentle with yourself

Finding a partner to run with will give you someone to be responsible for, and make it much harder to blow off the run. It’s also important to remember that this is a process, and you can’t expect to do it perfectly from the beginning.     2     “Once you get into the habit, it becomes natural and actually jump starts your day,” says Sheri Piers, top American finisher at the 2012 Boston Marathon.

●Embrace the movement

“The first few steps or blocks will be tough in the morning. They always are,” says Dr. Jordan Metzl, who has over 32 marathon finishes under his belt. With a practice of more than 20, 000 patients, Metzl’s days are jam-packed, so early morning runs are a must.     3     “Sometimes you have to just do it, and remember that the motivation will come later.” he says.

●Stay warm

    4     “If I go to bed in my sports wear, all I need to do is throw on the outer layers and head out the door. At least that takes away some of the inconvenience,” says Tina Muir, a half-marathoner. She also leaves her alarm on the other side of the room to help push herself up.

●     5    

“I view waking up early like tearing off a Band-Aid,” says Michele Gonzalez, a running coach. “It’s gonna hurt for a bit.” Her advice is relatively simple. “You just have to set the alarm early and start doing it,” she says. “After a few days, you’ll be tired earlier at night and will start going to bed earlier. This makes the early alarm feel a bit more manageable.”

A．It has major benefits.

B．Have a training plan.

C．Make peace with the pain.

D．It’s just like warming up a car in the winter.

E．Even if you have a setback or two, keep at it.

F．Still, he knows how hard it can be to get motivated.

G．The worst part is getting changed in the cold air especially in winter.

9 . 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。

Saturday afternoon at the Main Media Center, six front-line workers of the Hangzhou Asian Games     1     (invite) to talk about their work experience during the event.

The spotlight may not shine as     2     (bright)on them as it does on the     3     (compete) in the race course, but most of them have been offering support and help to the 12,000 athletes, nearly 5,000 technical officials and thousands of media personnel, making     4     (they) own extraordinary contributions (贡献) to the Games.

At the conference, Asiad Daily’s very own Shi Futian, a sports reporter and new media personality at English-language newspaper China Daily, shared the inspiration     5     he had drawn from people he had interviewed, including Uzbekistan’s artistic gymnast Oksana Chusovitina and Chinese swimmer Wang Shun. “I feel very lucky     6     (take) part in such a huge event as a reporter,” he said. “I also hope that through our media coverage,     7     (many) people will get to know the athletes and understand their stories.”

Lyu Shuyi, a security staff member at Hangzhou Xiaoshan International Airport, has been responsible     8     the protection of rifle and pistol ammunition for events such as     9     (shoot) and modern pentathlon (五项运动). As of Friday, the security team had ensured the safety of ammunition in 139 batches, and not a single piece was lost or damaged. “Due to the varied gun control policies in different countries, we worried that athletes might not understand the local rules     10    , those concerns were reduced when everyone showed understanding and cooperation.”

10 . When Nigeria’s first-ever female taekwondo (跆拳道) Olympian Princess Dudu was fighting on the Olympic mat sat Athens 2004, five-year-old Elizabeth Anyanacho was enjoying one of her favourite movies at her home in Abuja.

She knows that the Olympics are not a joke, and she dreams of being a role model to other women. At 16, Anyanacho wanted to try out a sport. She began training with the track and field team at a local stadium in Nigeria’s capital Abuja.

During one of her training courses, she was spotted by Chika Chukwumerije who was at the stadium to identify up-and-coming talent to train for taekwondo. “In 2015, I went to the stadium to find tall boys and girls. Her body structure fits the body of a taekwondo athlete. She had never done sport in her life,” said Chukwumerije, now the technical director at Nigerian Taekwondo. Chukwumerije, a three-time Olympian figured Anyanacho’s long legs would give her an edge over opponents (对手) when she is kicking from a distance.

“I was happy to give it a try,” said Anyanacho. “I was excited when I discovered taekwondo.” Anyanacho spent more time training and improving her skills. She was outstanding on the mat. In her first competition in 2017 held in neighbouring Ghana, she won gold. The national under-67kg champion has competed in 13 tournaments (联赛), winning eight of them and finishing twice in second and three times in third place. All these events formed part of the road that led her to Tokyo.

“Taekwondo has given me confidence, exposed me to different cultures and I have made friends from all over the world. I would not have had all these opportunities if it weren’t for taekwondo,” said Anyanacho. In addition to her Olympic goals, she hopes her rise can inspire more women.

1. What is Anyanacho’s dream?

A．To make more money.	B．To inspire more athletes.
C．To become a famous athlete.	D．To set an example for other women.

2. What is an advantage of Anyanacho as a taekwondo athlete?

A．Long legs.

B．Perfect figures.

C．Good personalities.

D．Strong arms.

3. What can be inferred from Anyanacho’s words?

A．She benefited a lot from taekwondo.

B．She was good at making friends.

C．She used to lack responsibility.

D．She lost a lot of opportunities.

4. Which of the following can best describe Anyanacho?

A．Creative and confident.	B．Humorous and clever.
C．Talented and inspiring.	D．Determined and brave.