1 . Common Mistakes New Runners Make

Running is a great way to get in shape and just about everyone can do it. However, many make a number of common mistakes, which can interfere (妨碍) with training or lead to injury.     1     , keep these things in mind to help you increase your chances of running success.

·Doing too much too soon

One of the biggest mistakes new runners make is doing too much too soon. Slowly easing into a training program will help reduce the risk of injury, so you can continue on with your new running routine     2     .

·     3    

Beginners might think they need to run every day (or nearly every day) to meet their fitness or weight-loss goals, but this couldn’t be further from the truth. Running is a high-impact activity which can be really hard on your body. So it’s important to give your body a rest between workouts.

·Not wearing the right equipment

    4    , it’s important that you wear properly for your workouts. The most important piece of equipment for running is a good pair of running shoes, so be sure to do some research before you purchase a pair. Visit a running specialty store and ask an employee to fit you for a shoe.

•Running through pain

    5     If something hurts when you run, you need to stop and treat the pain. Remember: It doesn’t make you less of a runner if you listen to your body to keep it healthy.

A．Not taking rest days

B．If you’re just starting out

C．Comparing yourself to others

D．Running can be uncomfortable at times

E．It’s important not to use the same muscles

F．While it may be true that you don’t need expensive equipment to take up running

G．Experts suggest increasing your running distance by no more than 10% each week

2 . 听下面一段独白，回答以下小题。
1. What is the speaker mainly talking about?

A．Some ways to keep healthy.

B．Some of his favourite sports.

C．The way to solve problems.

2. Where does the speaker probably live?

A．In the countryside.

B．In a big city.

C．By the sea.

3. What did the speaker do ten years ago?

A．He climbed the Alps.

B．He took part in London Marathon.

C．He finished a course in ice climbing.

4. Why does the speaker’s wife seldom go climbing?

A．She has no time.

B．She isn’t strong enough.

C．She is afraid of climbing.

3 . Last year, I raced the Acura Ten Miler in Toronto. With 1-2 miles left, I noticed a female runner ahead of me who was weaving (穿行) in and out of a group of people, looking pale. Realizing something was wrong, I found a police officer and told him about it, and waited until she was close enough that I could point her out. He immediately called for an ambulance. I ran off and wondered how many people passed me, but I knew I did the right thing.

This Saturday, I raced the Canada Day 5K in Burlington. I’ve raced the course many times. My friend Monica and I went together with a goal to run competitively. I wanted to finish faster than I did in June, when my 5K time was 21:57. I felt it realistic to beat that time.

When the starting gun sounded, I went out fast and happened to run shoulder to shoulder with Monica’s daughter, but I soon pulled ahead. Shortly after, though, I heard “Please help me” from behind. Monica’s daughter is athletic, but she’s learning to run faster with her asthma (哮喘). Knowing that she had trouble, I stopped.

We finished the last 2K together. It troubled me when some runners passed me, and I had to stop to walk with her for a bit. But I thought making sure she was okay was more important, so I talked to her through the rest of the race. We finished together and cheered for her mom as she crossed the finishing line.

At last, my time was a bit longer than I wanted, but I was okay with that. If I had based my time on my age group’s winning time, I would have met my goal time. But I thought I made the right decision to help this girl get to the finishing line safely. For me, that was what mattered on Sunday morning. There will always be another race.

1. What did the author do during the Acura Ten Miler race?

A．She made new friends.	B．She helped a woman get rescued.
C．She broke her past record.	D．She stopped halfway due to illness.

2. How did the author feel before racing the Canada Day 5K?

A．Cautious.

B．Nervous.

C．Bored.

D．Confident.

3. How did the author help Monica’s daughter?

A．By keeping her company.	B．By finding her mother.
C．By calling her an ambulance.	D．By cheering for her courage.

4. Which of the following can best describe the author?

A．Honest and dependable.	B．Amazing and hard-working.
C．Helpful and kind.	D．Talkative and cheerful.

5. What can be the theme for the text?

A．Learn to walk before you run.	B．Actions speak louder than words.
C．All roads lead to Rome.	D．Winning is not everything.

4 . Youth Speech Competition

UNICEF is working towards a world where every child has what they need to survive and develop. But we can’t do it without big ideas from young people — young people who are brave enough to share their brilliant ideas with the world. UNICEF USA and TED-Ed invite young people to create their own talks on the rights of children and the problems young people face around the world.

One winner will be invited to UNICEF USA’s Annual Student Summit to make his/her speech on stage!

Criteria (标准)

Youths aged 10-18 (if you are under 13, you must have a parent or teacher to help you register (报名)).

Must register online.

Your video must be under 2 minutes.

Deadline (截止时间): Your video must be handed in by midnight, January 27, 2023.
Topics of Discussion:
●Migration   ●Sustainable (可持续的) Development ●Values and Beliefs
Prizes

Winners will be announced on February 4, 2023.

One winner will be invited to make his/her speech on stage on UNICEF USA’s Annual Student Summit in Washington, D. C. on March 16-17, 2023!

UNICEF USA will pay for all travel expenses (flights and hotels). The student will be responsible for personal meals and personal expenses. If you are under the age of 18, you will need to travel with a responsible adult chaperone (监护人). UNICEF USA will pay for the chaperone’s travel expenses as well.

How to Register

Create an account (账户) using this link: ed.ted.com/unicefusa.

Once your account has been created, return to the TED-Ed Student Talks page and register!

Once you’ve handed in your registration, allow 2-3 days for processing.

Once you’ve recorded your talk, upload it using the “Upload” tab in your Resource Library on the TED-Ed website.

1. What will UNICEF USA and TED-Ed welcome?

A．Excellent paintings.	B．Brilliant articles.
C．Interesting stories.	D．Creative ideas.

2. What should young people do to take part in the event?

A．Pay an entry fee.	B．Attend a training class.
C．Send a speech video within 2 minutes.	D．Perform on stage in Washington, D. C.

3. What’s special about the event?

A．It has no age limit.	B．It focus on social issues.
C．It provides free meals.	D．It is held every two years.

4. When can we watch the final speech at UNICEF USA’s Annual Student Summit?

A．On January 27, 2023.	B．On February 4, 2023.
C．On April 18, 2023.	D．On March 16-17, 2023.

5. If you want to register for the competition, you need to ______.

A．visit TED-Ed’s website	B．send an e-mail
C．sign up in a library	D．call workers from TED

5 . 听下面一段独白，回答以下小题。
1. What activity does the speaker believe is best for losing weight?

A．Running.

B．Cycling.

C．Rowing.

2. Which is more important for losing weight according to the speaker?

A．Diet is more important.

B．Exercise is more important.

C．Diet and exercise are equally important.

3. What does the speaker recommend to drink before exercising?

A．Coffee.

B．Drinks with sugar.

C．Water.

4. What type of music does the speaker suggest for exercising?

A．Songs that are popular.

B．Songs with fast rhythm.

C．Songs you can sing along to.

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。

Among young people, the popularity of Baduanjin is increasing. Many young people go to the gym, and work out     1     (regular). For 28-year-old model Huang Qian, going to the gym and     2     (follow) a strict diet help her maintain a slim figure. About eight months ago, she     3     (decide) to add a new form of exercise to her daily routine. I want to give Baduanjin     4     try. I feel my body slowing down, as well as my mind. I concentrate     5     my movements while listening to beautiful, smoothing music.” said Huang,     6     is now interested in such an amazing sport. “Each movement has its own set of rhyming instructions, which easily allows practitioners     7     (remember) them. I feel relaxed     8     full of energy before starting my day.” It’s regarded as a way for young people to relax and deal with stress.

“Now, Baduanjin is a new fashion among the young,” says Liu Xiaolei, a professor of the martial arts school at the Beijing Sport University. So far, the Baduanjin videos made by him     9     (receive) more than 900,000 views and 49,000 likes on the Internet. Compared with other types of qigong exercise, such as tai chi and wuginxi, Baduanjin is more suited to     10     (begin) thanks to its simple, gentle movements. You can practice at almost any time and anywhere.

7 . Creative ways to change your workouts

Most people know working out is good for your health, both physical and mental.     1     Sure, you may get excited about training for a 5 K or 10 K, but once the race is over, only to become tired of it after a few weeks.

Create a word or image with your exercise route

Runners often map routes through city streets that create a word or image, then use a GPS device to “draw” it as they run.     2     Not sure what image or message to create? You can always follow artistic routes others have created and shared in the apps.Some are impressively complex and may take several excursions to complete.But that’s part of the fun.

Join a free fitness group

Exercising can be more fun with others, so look for group fitness opportunities. Many communities offer free exercise opportunities. Fitness in the Park is a summer-long activity that has been operating in New York state for a decade. Everyone is welcome to head to one of 18 different parks.     3     “The best part is grabbing a partner that you don’t know, or getting together with one that you do,” Frion said. “It’s always so much fun.”

    4    

Sure, you can run a 5 K. But why not try orienteering (定向越野赛)? This timed navigational sport requires you to use detailed maps to find orange-and-white flags that are hidden in parks or remote areas. Races involve difficult running routes

Dance

Whether you take a class or practice at home, dancing is a great way to get your body moving. Dancing doesn’t seem like exercise to a lot of people, which is why it’s always a popular choice.     5     “The workout allows for a creative aspect and meditation at the same time,” she said. “Many people come because it is an opportunity to try something different, as well as to dance in a nonjudgmental space.”

A．Hit the road.

B．Sign up for a new-to-you event.

C．Participants have ranged in age from about 10 to over 70.

D．But staying motivated — especially for the long term — can be a struggle.

E．The event is timed, so people often jog or power walk from flag to flag.

F．You can do the same, whether your favored exercise is running, walking or biking.

G．It’s also something you can do anywhere, to any kind of music, salsa, hip-hop — it all works.

8 . 听下面一段较长对话，回答以下小题。
1. Which group may have more over-weight people?

A．High-income group.

B．Middle class.

C．Low-income group.

2. What happened to the woman at last?

A．She lost 10 pounds.

B．She regained 5 pounds.

C．She became slimmer.

9 . Exercise is good for us. It reduces the risks of dying from all causes, including cancer and heart disease. But many people who work all week have little time for exercise. So, they might try to do something to increase their heart rates over the weekend—go for a long run, take a bike ride or hike in the mountains. But is it healthy to avoid exercise during the work­week and then try to fit it all in during the weekend?

A new study suggests that, yes, it is healthy. Australian researchers at the University of Sydney did the study. It took place over a nine­year period. During that time, the researchers looked at the self­reported exercise habits and health examinations of more than 63,000 adults in England and Scotland. Then they connected that information to death records.

The researchers found that people who exercised only one or two days a week improved their chances of living longer than people who did not exercise at all. Even those who are fat could extend their lives by exercising a couple of days per week.

Emmanuel Stamatakis is the senior author of the study. He says that he found it very encouraging that even people who exercised as little as one or two times a week appear to lower their risk of early death. In other words, their health improves even if they don’t meet the suggested weekly amount of physical activity. However, to be in the best health, Stamatakis says more exercise is better.

The WHO suggests that adults should get at least 150 minutes of moderate to intense activity per week. For the best results, the organisation suggests 75 minutes per week of intense physical activity. However, if you are busy with work and family duties, exercise as much as you can.

1. In which part of a website can we find this text?

A．Science.	B．News.
C．Sports.	D．Health.

2. What can we learn about the study?

A．It was carried out in three places.

B．It lasted for more than nine years.

C．It studied both children and adults.

D．It was led by Emmanuel Stamatakis.

3. What does the study find?

A．A little exercise is better than none.

B．We’d better do exercise on weekdays.

C．Fat people usually live shorter than thin people.

D．Exercise habits have a big influence on death.

4. What does Emmanuel Stamatakis suggest doing?

A．Paying attention to the risk of early death.

B．Trying to do more exercise if we have time.

C．Getting at least 150 minutes of activity a week.

D．Avoiding doing much intense physical activity.

10 . A new study shows that getting half of American 8-to 11-year-olds into 25 minutes of physical activity three times a week would save ＄21.9 billion in medical costs over their lifetimes.

The increase from the current 32 percent to 50 percent of kids taking part in exercise, active play, or sports would also result in 340,000 fewer overweight teenagers.

“Physical activity not only makes kids feel better and helps them develop healthy habits, it’s also good for the nation’s bottom line,” says Bruce Y. Lee, executive director of the Global Obesity Prevention Center at Johns Hopkins University. “Our findings show that encouraging exercise and investing in physical activity when kids are young pays big dividends as they grow up.”

The study, published in the journal Health Affairs, suggests an even bigger advantage if every 8 to 11-year-old in the United States exercised 75 minutes over three times in a week. In that case, the researchers estimate (估计), ＄62.3 billion in medical costs over the course of their lifetimes could be avoided and 1.2 million fewer youths would be overweight. And the money would increase if not just current 8-to-11 year olds, but every future elementary school child joined their game.

Exercise at least 25 minutes a day, three days a week, is a guideline developed for kids by the Sports and Fitness Industry Association. An overweight person’s lifetime medical costs average ＄62,331. For the overweight person, these amounts are great.

“Even a little increase in physical activity could cause billions of dollars in savings,” Lee says. He also says there are other benefits of physical activity that don’t affect weight, such as improving bone density, improving mood, and building muscle.

Lee says “We need to be adding physical education programs and not cutting them. We need to encourage kids to be active, to reduce screen time and get them running around again. It’s important for their physical health and the nation’s financial (经济的) health.”

1. Which of the following is the best title of the passage?

A．Getting kids to run would save money.

B．Physical activity is important for kids.

C．Physical education programs: adding or cutting?

D．Overweight person’s lifetime medical costs are increasing.

2. What’s the underlined words’ meaning in paragraph 3?

A．Pays much money.	B．Pays little money.
C．Plays an important part.	D．Is a serious question.

3. What can we infer from the passage?

A．The number of American kids from 8 to 11 who take part in physical activity is increasing.

B．Physical education programs should be cut to encourage the nation’s financial health.

C．25 minutes of physical activity three times a week may result in fewer overweight teenagers.

D．Physical activity can only make kids feel better but can’t help them develop healthy habits.