4 . You want to start doing exercise? Congratulations! You have just taken your first step towards a new and improved you. But how to make it? Here are some helpful tips for you.

Understand the benefits of exercise.     1     But what exactly are its health benefits? To start with, physical activity increases the efficiency (效率) of your heart and lungs. During exercise, your heart and lungs must work harder. Besides, exercise is good for your mental health. Working out can help you reduce stress and get over bad feelings.

    2     When you are planning, the first thing to consider is what you expect to improve: heart and lung efficiency, muscle strength or flexibility, which involves aerobic (有氧的) activities, strength training, and flexibility training. Choose activities you enjoy.     3    

Eat and drink right. To help your muscles recover and repair themselves after exercise, you need to eat foods rich in protein (蛋白质). When to eat is also of great importance. Generally speaking, you should have your meal an average of 1.5 to 2.5 hours before exercising. Do not eat immediately after exercise.     4     Remember to drink throughout exercise to make up for water lost to sweat.

Avoid injury. To prevent soft tissue (组织) injury, make sure that you wear proper clothes and equipment when exercising. You should also start small and slowly work your way to longer and harder exercise to avoid getting hurt.     5    

So, now you know the benefits of exercise and how to do it safely and effectively. What are you waiting for?

A．Make a plan for your exercise.

B．Exercise for your physical health.

C．Instead, wait at least 30 minutes afterwards.

D．Finally, remember to warm up before exercising.

E．In this way, you’re more likely to stick with them.

F．Therefore, don’t have too much water before exercise.

G．Most people think that regular exercise does wonders for the body and mind.

5 . Defeating her Russian competitor with the last shot. Yang Qian, 21, won the first gold medal of the Tokyo Olympics on Saturday in the women’s 10-meter air rifle.

The junior student from Ningbo, Zhejiang Province, who is studying at the School of Economics and Management of Tsinghua University, became an immediate hit at home thanks to the calmness and confidence she has displayed.

It was Yang that drew the nation’s attention to the Games, which have been delayed from last year due to the COVID-19. Although wearing a mask, her smiling eyes and the gesture she made on the podium, forming the shape of a heart with her arms, have touched audiences around the world.

For too long, the world has longed for such a moment when countries can come together. The openness, courage and self-control Yang showed during and after the event have proved to be a common language.

With her baby face and fashionable appearance, and her enthusiasm for her sport, Yang has shown young people that the Olympic Games is not only an opportunity to win honor for the nation, but also a personal stage for the athletes to enjoy themselves, show their skills, display their personal charm, and actively interact with audiences.

Compared with the predecessors, the young Chinese athletes are more likely to enjoy the moment with smiles instead of tears. And while most Chinese Olympic gold winners of the last generation regarded winning as a reward for their countless hours of practice, the young athletes tend to view winning as a new beginning rather than the end of their sporting journey.

Competing for the country and enjoying it for oneself in the Games will attract more young people to enjoy sports, and doing so can also bring more honor to the motherland.

1. Why could Yang Qian win the hearts of so many people in the world?

A．She appeared stylish and always wore a smile.

B．She beat all the other competitors and won the gold medal.

C．She enjoyed herself and paid no attention to the winning.

D．She showed many positive qualities during and after the Games.

2. What does the underlined word “predecessors” in paragraph 6 mean?

A．Last generations.	B．Competitors.
C．Modern youths.	D．Teammates.

3. What can we learn about the young Chinese athletes from the text?

A．They are more confident and self-centred.

B．They attach little importance to winning medals.

C．They compete for the country while enjoying the sport.

D．They view the Olympics as a chance to make new friends.

4. What is the best title for the text?

A．Young Chinese athletes compete for the nation

B．Baby-faced shooter wins hearts as well as gold

C．Chinese athletes start a new journey after winning gold

D．A change in Chinese people’s attitude towards the Olympics

6 . 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。

Paul and I were on our school basketball team. We loved basketball very much. He used Bogues as his     1     (inspire), because Bogues was a     2     (success) player in the NBA though he was only 1.6 metres tall. Paul     3     (be) only 1.6 metres tall, too. He once said, “If Bogues could make     4    , why not me?”

Paul tried out many times just for making the team, but he     5     (refuse) because of his height. He was just a replacement despite the fact that Paul had real skills and worked really hard. Besides, he had a strong desire     6     (play) for the team. However, he didn’t get a chance.

This week, our team were playing our main competitors, The Bears, a team     7     record this season had been perfect. Suddenly, a player and I crashed into each other. My knee hurt so badly that I couldn’t play anymore. Someone suggested that Paul play for the team, but the coach didn’t agree. Paul asked the coach to allow him to go to the court. The coach     8     (final) agreed. Paul rushed onto the court. And clearly, all the extra hours that he had spent     9     (practise) alone paid off. He made shot after shot. When the game ended, our team had won     10     two points.

9 . Gold Coast Suns VS. North Melbourne

Venue: Metricon Stadium

Date and time: Sunday, 30 August, 2021, 6:10 p.m. to 8:30 p.m.

Gates open: 5 p.m.

Important information

Nerang Station shuttles will operate for this game. Make sure you don’t miss the opening bounce at 6:10 p.m. Plan your journey and arrive well before the match starts.

Scheduled services

Use the journey planner to find out which scheduled bus and train services travel to and from Metricon Stadium. Check for current and upcoming service changes.

Metricon Stadium is close to Nerang station, and bus stops on Nerang-Broadbeach Road and Birmingham Road (approximately 470 metres away).

Major track closure — Northern lines Saturday 29 & Sunday 30 August

Timetabled rail buses will operate, but please allow extra time when heading to the game.

Additional services

Trains

No additional trains will operate for this event.

Buses

No additional buses will operate for this event.

Boowaggan Road and Broadbeach South station shuttles will not operate for this event.

Ticket and fare information

Free travel with Surfside Buslines and Queensland Rail.

If you have a pre-purchased game ticket or Suns membership card, you can travel free to and from the game on all regular Queensland Rail City Network trains and Surfside Buslines services.

Free travel begins 4 hours before and concludes 4 hours after the event ends.

Event information

Visit the Metricon Stadium website or call 5510 6000 for more information.

1. When will the stadium open?

A．At 6:10 p.m.

B．At 8:30 p.m.

C．At 5:00 p.m.

D．At 8:10 a.m.

2. Which transport means can you take for free?

A．Rail buses.

B．Trains.

C．Shuttles.

D．Queensland Rail.

3. Who is this passage written for?

A．Businessmen.

B．Audiences.

C．Passengers.

D．Tourists.

10 . I love training with my husband Chris. We do our own exercises separately, but then we really enjoy spending 30—40 minutes doing something we both like together. I also train with my family — my brother, his wife and our cousins will come to our house every now and then to train together. It's like family fun time! A little bit of competition also makes us work out harder.

Laziness, as you know, is contagious. But so is enthusiasm. If you can get your partner on board, you will be able to encourage each other on those days when the other doesn't feel like moving. If you set yourself a challenge and add competition to the mix, I promise you that the training will be much more fun. Time will fly by and you'll want to do it again.

This is why I wanted to learn Chris' favourite sport — surfing. Not only would we have more things to do together, but it would be a great challenge for me. In turn, I have introduced Chris to two of my favourite activities: horse riding and motorbiking. Now he also loves them, which means we have even more chances to have fun together. Encouraged by our example, my brother and his wife now train together too. This is what it's all about at the end of the day: quality time with your partner.

What if you don't have a partner? Well, I'm sure you have a friend who would love to train with you. Or, if you have young children, why not train in the backyard with another parent while they play? You just need some music. The important thing is to have a plan and to make the time to do it. It will be much more fun than doing it on your own.

1. How does the author train with her husband?

A．They train on a daily basis.	B．They start with separate training.
C．They train for half an hour each time.	D．They always try to do the same exercise.

2. What happens when the author trains with the family?

A．Everyone gets more active.	B．Everyone relaxes after work.
C．Everyone is very competitive.	D．Everyone feels time is slowing down.

3. How does the author find surfing?

A．It's more for men than women.	B．It makes her feel discouraged.
C．It's not so hard as she expected.	D．It requires lots of hard work to learn.

4. What is the author trying to do in the last paragraph?

A．To look for help.	B．To express thanks.
C．To make a promise.	D．To give encouragement.