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 . Ways to Develop Self-discipline

Five years ago, I was the heaviest I’ve weighed in my life. When I would run, I’d immediately get tired. The worst part is that I had no motivation to get healthier—until I threw my back out.     1     When I went to physical therapy (治疗), the young woman helping me pointed to my stomach and said, “we need to awaken these muscles.” From that point on, I knew I had to change. I had to think about how to develop self-discipline with eating and working out.

    2    But I eventually lost 30 pounds and have maintained a consistent workout schedule for the past five years. Of course, self-discipline is bigger than just physical health. Having discipline helps us grow, makes us reliable, and strengthens our moral framework. Here’s how to develop self-discipline.

Set clear end goals.     3     If we don’t set clear goals, we’ll float around like feathers in the breeze. If you want to be disciplined, set clear and measurable goals. Then display those goals where you’ll see them every day.

Do the small things. We all want big change quickly. It doesn’t happen that way, though. Self-discipline starts by performing small activities consistently. The small things add up to big results.     4     Every small act of faithfulness makes your self-discipline stronger.

Keep record of your progress. It’s pointless to have goals if you aren’t measuring whether or not you are moving toward them. When I don’t track my progress, I stop doing things I need to do and become lazy. It’s easy to lack discipline when you lose focus on where you’re going.    5    

A．It did take a lot of work.

B．I decided to take regular exercise.

C．Keeping track helps you stay on point.

D．We have to keep in mind where we want to go.

E．Occasionally, you may get results without effort.

F．I had shooting pains down my legs whenever I got up.

G．It may take time to see those returns, but stick with it.

3 . 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。

Walking is great for weight loss, but the benefits go far beyond from higher energy and better mood to stress relief, creativity boost, and more. Whether you’re just having a down day or a down life, taking     1     walk can lift your mood especially when you go outdoors.

Money for a gym membership, home exercise     2     (equip), workout clothes and shoes     3     (add) up a lot. But it doesn’t have to. Walking requires     4     (absolute) nothing but still provides great health benefits. And     5     it can save is not only on things, but also on healthcare. Those who exercised regularly saved much money when it came to healthcare costs compared to those not meeting the minimum weekly exercise requirements.

Sleeping a solid eight hours a day     6     (be) one of the most important     7     (thing) you can do for your health. But sometimes that’s easier     8     (say) than to do. Thankfully, a fast walk may be all you need. People who exercise regularly, including walking, fall asleep more quickly, sleep     9     (long), and have better quality sleep. Walking is also good for your brain. When you walk, your foot’s impact     10     the ground sends pressure waves through the arteries (动脉) that increase blood flow to the brain.

4 . Why You Shouldn’t Exercise to Lose Weight

Many of us are starting (or restarting) exercise in hopes of losing unwanted pounds. Aiming to be more active is good. But if the main reason is to lose weight, your New Year’s resolution could be very well backfire.

    1    , we often sour on it and stop working out. In a study of 30 overweight people who participated in a 12-week exercise program and were interviewed afterward, this response was typical: “It was quite disappointing that I didn’t lose a single pound.    2    .”

Perhaps the biggest problem with exercising to drop pounds is that it turns physical activity into punishment—a price we have to pay for a slimmer body. How many times have you heard someone say (or said yourself) “I’ll do extra exercise” after eating too much during the holidays or at a celebratory dinner?    3    . As a consequence, we’re unlikely to enjoy it or to keep doing it.

The takeaway is that we see exercise positively and actually do it when we focus on our well-being rather than our weight. For some, the motivation may be an improved mood or less stress. Others may find exercise makes them feel physically and mentally stronger.    4    . It can help reduce the risk of heart disease, cancer, colds, etc. It can also improve sleep, make you energetic, and prevent aging. What’s more, exercise can prevent weight gain and improve your appearance.

    5    . It’s perhaps the most important thing you can do for your health. But to improve the chances of success, focus on how movement helps you feel better physically and emotionally—and forget about how it moves the needle on the scale.

A．It kind of made me give up

B．So by all means, try to exercise regularly in 2022

C．While it’s not very helpful for melting away pounds

D．When exercise fails to meet our weight-loss expectations

E．The benefits of physical activity are well beyond these aspects

F．We treat exercise as a form of self-punishment for being “bad” in the past

G．For starters, exercise, at least the kind most of us do, is typically ineffective for weight loss

5 . 假如你是杭州光明国际学校学生会主席李华，随着亚运会的成功举办和圆满结束，借着亚运会的余辉，本着“传承亚运精神、发扬亚运精神”，你所在城市开展了“全民健身运动 (National Fitness Program)”。请你代表学生会，给全校学生写一份倡议书，呼吁大家积极参与活动，内容包括：1.发起建议：2.具体做法：3.活动意义。
注意：1，写作词数应为80左右：2.开头和结尾已给出，不计入词数，可以适当增加细节，以使行文连贯，3.请按如下格式在答思卡的相应位置作容，
Dear fellow students,

With the successful holding and complete conclusion of the Asian Games,the National Fitness Program is proceeding with full vigor in our city.

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

After all, the greatest wealth is health.

The Student Union

6 . When you think of how much you do with your hands all day, from making yourself fried eggs in the morning to folding laundry in the evening, it becomes clear how vital skillfulness is to daily life.     1     You need it to play sports, for example, or use a remote or a video game controller.

For some specific tips on improving skillfulness, we turned to a personal trainer Abdias Rojas. He said, “there are so many movements you can do to actually improve not just the strength of your hands but also flexibility in your hands.”     2    

Put rubber bands on your fingers, then expand and contract them. This will contribute to myofascial (肌筋膜的) release and getting your hands to feel more comfortable.

To get a better sense of how much pressure you should apply when touching things, do hand exercise in sand.     3     But when you do hand exercise inside of a sandbox, put your hands in a box of sand, you can literally learn to squeeze the sand and understand which joint or which finger is giving more giving more pressure or less pressure.

    4     Practice leaning into them with your palm down on the floor. Then, practice leaning into them with the backs of your hands on the floor, rolling on them, like putting weight on and taking weight off the wrist.

Finally, try seated eccentric (偏心的) wrist extension. Sit upright with an arm on a table, holding a dumbbell with your hand hanging off the edge and your palm facing down. Use your other hand to curl your wrist up, lower it, and repeat.     5    

Don’t overlook the value of overall body health when it comes to improving skillfulness, either. Rojas pointed out that without the optimal gross (最佳的粗肌) and fine motor skills, which make up the skillfulness of our hands, we would be unable to perform daily tasks.

A．It sounds strange.

B．Moreover, it helps you have fun, too.

C．Here are the ones that he recommended.

D．To strengthen your wrists, do wrist mobility drills.

E．Do this in sets of two with 20 repetitions each, every day.

F．To strengthen your sensation of touch, avoid working out with gloves.

G．To start with the basics, flexibility is the skill of performing tasks, particularly with your hands.

7 . What’ s a micro activity? I consider this question about the word “micro” whenever it appears.

    1     Quite literally, it means “extremely small”. But in this article, a micro activity will refer to something which takes up no more than five minutes of your time.

The following recommendations are micro activities you should do for your body.

Self-Massage (自我按摩)

Self-massaging should become a part of your daily musts.     2    As we get older, our muscles (肌肉) tighten. But if we self-massage, these muscles will feel cared for. According to the Mayo Clinic, massage can reduce stress and increase relaxation.

Intensive Exercise

There are many benefits of intensive exercise (高强度运动). And do you know what else it does for your body? It makes your body realize it can do so much more. In less than five minutes, the goal is to break a sweat. This can be from running or lifting weights.     3    

Let Loose

Whether it be dancing, skipping or something else, our body should do whatever it feels like doing without judgment.     4    Thus we will feel happy and relaxed.

Be Still

    5    Your body loves movement. But we must find a few moments of stillness throughout our day. By devoting ourselves to more stillness, we can find ourselves more at peace and less stressed even under hard circumstances.

A．Did you regret doing it?

B．What does it really mean?

C．Don’t give yourself too much pressure.

D．It should be as necessary as brushing your teeth or taking a shower.

E．Every activity involves some sort of movement.

F．The playful nature helps bring out the inner child and promotes creativity and joy.

G．It doesn’t matter which activity you choose, so long as you bring intensity to that workout.

8 . 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。

From green sporting venues (场馆)     1     (equip) with wind, photovoltaic and other clean energy sources to technological applications including driverless buses and digital torchbearers, green technology became one of the     2     (big) highlights of the 19th Asian Games, held from Sept. 23 to Oct. 8 in Hangzhou, East China’s Zhejiang Province.

Through the Games, Hangzhou’s green and high-tech development concepts served as models for other cities in China, which also showed the country’s     3     (commit) to low carbon and innovation-driven development.

The 65 venues and related facilities of the Games realized 100 percent green electricity supply. At the Hangzhou Olympic Sports Centre Aquatic Sports Arena, the intelligent light guide system can save 100,000 kilowatt-hours of electricity per year by introducing outdoor     4     (nature) light in to the arena through 210 tubes on the roof. At the Fuyang Water Sports Center,     5     variety of green plants made the arena’s greening rate reach 45 percent,     6     can collect carbon and release oxygen, and also make the arena warm in winter and cool in summer.

As Hangzhou     7     (be) one of China’s digital cities, intelligence became a major feature of the Games. The opening ceremony used 3D wire-guided technology in a large space     8     the first time, making the flame lighting ceremony the first digital lighting ceremony. with digital substantive integration. All venues     9     (cover) with 5G systems, new energy charging piles and intelligent management systems, while the tournament was broadcast in 4K ultra high definition,     10     (create) a new immersive viewing experience for viewers.

9 . KidsWorldFun Short Story Contest

Calling all young writers from around the world! It’s time to release your creativity and share your incredible stories with us. KidsWorldFun presents the ultimate Short Story Contest, open to young people of all ages.

Two Modes of Entry

● Free Entry: get the chance to win a certificate and have your story published on our website.

● Entry Fee of $10: get the chance to receive a cash prize as well as a certificate and have your story published. Payment links will be sent via email for these entries.

Amazing Prizes Await

First Prize: $100, certificate and publication;

Second Prize: $75, certificate and publication;

Third Prize: $50, certificate and publication.

Highly commented stories will also be published for the world to enjoy.

Contest Categories and Word Limits

To ensure fairness, we have set three categories for writers to choose from and minimum and maximum word limits for each category.

Categories	Ages	Word Limits
		Minimum	Maximum
Sub-junior	7-9	300 words	1000 words
Junior	10-12	500 words	1000 words
Senior	13-16	700 words	1000 words

Submission Guidelines

● Include proof of age with your entry (scan or take a photo of your identity card). Entries without proof of age will be disqualified.

● Your story must be original and unpublished.

● Type your story out.

Our judges will evaluate each story based on content, language and writing style. Their decision will be final. For more information, please contact us at enquiry@kidsworldfun.com. We’re here to assist you every step of the way.

Don’t miss this incredible opportunity to showcase your talent and win amazing prizes! Enter the KidsWorldFun Short Story Contest today!

1. What may a free entry second prize winner get?

A．A reward of $10.	B．A certificate and publication.
C．Prize money and honors.	D．$75, certificate and publication.

2. Which of the following meets the entry requirements?

A．A handwritten draft.	B．A science fiction of 1500 words.
C．An award-winning essay.	D．A printout of a 900-word original story.

3. What is the main purpose of the text?

A．To promote a reading website.	B．To appeal for participation.
C．To explain an application process.	D．To teach kids writing principles.