1 . The holidays can be a difficult time to stay on track with your fitness goals.
Planning is the best way to make sure you don’t lose track of your goals. Plan your workouts for the week and mark them in your schedule to assure they are a part of your day.
Exercise early.
Keep moving.
Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activities reduces the risk of heart disease risk factors. Small efforts to get moving can help your overall health during the holidays. In addition to staying active, try to avoid sitting for long periods of time, such as when watching football games or eating.
Think out of the box.
The holidays are busy, but do your best to avoid the “all or nothing” mentality when it comes to physical activity.
| A．Plan ahead |
| B．Plan out your route before you go |
| C．Exercising in the morning is one of the biggest tips |
| D．Remember: too much sitting is harmful to your health |
| E．Your schedule will be filled with family gatherings and celebrations |
| F．Get creative with exercise and make physical activity a family affair |
| G．Rather than skipping the gym altogether, make time for a quick workout |
2 . Tai chi, a traditional, slow-moving form of Chinese martial art, is known to increase flexibility and improve balance. Now, new research suggests it’s better than more energetic aerobic exercises (有氧运动) for lowering blood pressure in people with prehypertension (高血压前期). Prehypertension is considered a warning sign that heart disease may be ahead, and it raises the risk of having a heart attack.
The new findings, published in the journal JAMA Network Open, add to a large body of research pointing to health benefits from tai chi.
In the study, researchers in China randomly assigned 342 adults with prehypertension to one of two interventions. The average age of participants was 49. Roughly half the people participated in aerobic exercises, including jogging, climbing stairs, brisk walking and cycling. The other half was trained to practice tai chi. Both groups got hour-long sessions four times a week.
After 12 months, those in the tai chi group saw bigger drops in their blood pressure than those in the aerobic exercise group. What’s more, nearly 22% of the people who practiced tai chi saw their blood pressure fall to within normal range, compared with nearly 16% of people in the aerobic exercise group. And fewer patients in the tai chi group went on to develop hypertension than in the aerobic exercise group.
How does tai chi help lower blood pressure? The practice tends to cause more of a response from the parasympathetic nervous system (副交感神经系统), says Ruth Taylor-Piliae, a professor at the University of Arizona’s College of Nursing, who was not involved in the study. The parasympathetic nervous system is the network of nerves that relaxes your body after periods of stress or danger.
“I think the beauty of tai chi is that you don’t have to have a special gym membership or special clothing,” Taylor-Piliae says. “Once you learn tai chi, you can do it anytime, anyplace, anywhere. And it does kind of provide that calming, relaxing effect.”
1. What is Paragraph 3 mainly about?| A．The result of the research. | B．The process of the research. |
| C．The purpose of the research. | D．The application of the research. |
| A．By giving a definition. | B．By providing examples. |
| C．By making comparisons. | D．By presenting different opinions. |
| A．Supportive. | B．Doubtful. | C．Negative. | D．Unclear. |
| A．Tai chi Helps Relax Nervous People |
| B．Tai chi Helps People Prevent Prehypertension |
| C．Tai chi Plays a Crucial Role in Treating Patients |
| D．Tai chi Reduces Blood Pressure Better than Aerobic Exercise |
3 . When it comes to lowering blood pressure, studies have typically shown that aerobic (有氧的) exercises are best. Recent research suggests another type of physical activity is worth including as an effective tool to prevent and treat high blood pressure.
Exercises that engage muscles without movement, such as wall squats and planks, may be best for lowering blood pressure, according to a large study published in July, 2023 in the British Journal of Sports Medicine.
This type of training is known as isometric exercise, according to the Mayo Clinic. Isometric muscle action happens when muscles contract but do not visibly change length, and the joints involved don’t move, facilitating stability of the body. Isometric exercises can be done with weights or without, just relying on the body’s own weight.
“These findings provide a comprehensive data-driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of high blood pressure,” said study coauthor Dr. Jamie O’Driscoll in a news release.
The researchers looked into randomized controlled trials that had reported the effects of exercise interventions, lasting two or more weeks, on blood pressure between 1990 and February 2023. From a review of 270 trials with 15,827 participants, the researchers found that among HIIT (high intensity interval training), isometric exercise, aerobic exercise, dynamic resistance training and a combination of the latter two, isometric exercise led to the greatest reductions in blood pressure.
It’s also important to note that there are other lifestyle changes as well as exercise that can benefit your blood pressure. These include keeping to a healthy weight, eating a balanced diet, cutting down on salt, not drinking too much alcohol and ensuring that you continue to take any prescribed medication.
More research is needed to determine exactly why isometric exercises might be better for lowering blood pressure than other types of training, the authors said.
1. What does the underlined part “isometric exercise” in paragraph 3 refer to?| A．Exercise that is done with extra weights. |
| B．Exercise that involves visible muscle contraction. |
| C．Exercise that focuses on stability of the body. |
| D．Exercise that engages muscles without movement. |
| A．By providing statistics. | B．By interviewing experts. |
| C．By doing experiments. | D．By making comparisons. |
| A．Exploring the reasons for its effectiveness. |
| B．Demonstrating its influences on mental health. |
| C．Assessing its suitability for different populations. |
| D．Determining its long-term impacts on blood pressure. |
| A．The benefits of aerobic exercises. | B．The best exercise for blood pressure. |
| C．The effects of various types of exercises. | D．The importance of keeping a healthy lifestyle. |
4 . A team of three students won $700,000 this week for using artificial intelligence (AI) to read passages from an ancient papyrus scroll (纸草卷轴). The document is one of the more than 800 scrolls known as the Herculaneum papyri that were carbonized by the eruption of Mount Vesuvius in 79 AD. Researchers discovered the passages in the 18th century, but attempts to read them proved in vain: Unfolding them by hand only caused them to fall apart.
That’s where the Vesuvius Challenge comes in. Brent Seales, a computer scientist, and two businessmen, Nat Friedman and Daniel Gross, launched the Vesuvius Challenge in March 2023, offering more than $1 million in prize money for reaching a series of milestones using “computer vision, machine learning and hard work”. For the biggest prize, the organizers released high-resolution CT scans of the scrolls and explained the contest’s rules: Participants would need to decipher (破译) at least 85 percent of four passages. A series of smaller prizes were also awarded throughout the year.
The winning team consists of Nader (an Egyptian PhD student in Germany), Julian Schilliger (a robotics student in Switzerland) and Luke Farritor (a computer science student in Nebraska). Their submission was “met with widespread amazement” by the review team of papyrologists. Farritor also won the challenge’s $40,000 “First Letters” prize in October, when he deciphered the scroll’s first word “porphyras”, which means “purple” in ancient Greek. Nader and Farritor began working together the following month and were joined by Schilliger shortly before the December 31 deadline.
The team ultimately trained machine-learning algorithms (算法) to decipher more than 2,000 characters—more than what was needed to win the Grand Prize. These passages appear to be a philosophical discussion of life’s pleasures, including music and food, though the papyrology team is still studying the results. “It seems familiar to us, and we can’t escape the feeling that the first text we’ve uncovered is a 2,000-year-old blog post about how to enjoy life,” write the organizers.
1. Which statement fits the papyrus scroll in paragraph 1?| A．Its 800-word texts were well-known. | B．It was successfully unfolded. |
| C．It was discovered in 79 AD. | D．Its text contents were unavailable. |
| A．Explain language rules. |
| B．Decipher four passages word by word. |
| C．Develop a type of CT scanner of the scrolls. |
| D．Translate most characters of the given passages. |
| A．To introduce some background information. |
| B．To summarize the above paragraphs. |
| C．To lead to a philosophical conclusion. |
| D．To put forward a scientific theory. |
| A．It is under discussion. | B．It is beyond expectation. |
| C．It is familiar to philosophers. | D．It is uncovered by the organizers. |
5 . Here are four writing contests available for high school students.
Skipping Stones Youth Honor Awards
Skipping Stones magazine recognizes high school students that are working to promote multicultural and environmental awareness. The written submissions can include short stories, poems, and essays. Winners will receive an honor award certificate, and a year-long subscription to the magazine.
Scholastic Art & Writing Awards
Noteworthy former winners include John Updike, Truman Capote, and Joyce Carol Oates. Each submission is judged on technical skill, originality, and the presence of a clear vision and voice. Regional and national award winners are qualified for a variety of different monetary awards in addition to publication in the National Catalog.
Bennington Young Writers Awards
Submissions are accepted in the fiction category. Students in 10th through 12th grade can submit a one-act play or a short story, recommended by a high school teacher. The first-place fiction winner receives $500 and the second-place winner receives $ 250.
The Claremont Review Writing Contest
The Claremont Review holds an annual contest in fiction and poetry writing. Submissions are welcome from writers aged 13 to 18 and must be previously unpublished. Winners and those receiving honorable mentions will be published in the autumn issue of The Claremont Review and will receive a year-long subscription to the magazine.
1. Which contest did Truman Capote once win?| A．Skipping Stones Youth Honor Awards. |
| B．Scholastic Art & Writing Awards. |
| C．Bennington Young Writers Awards. |
| D．The Claremont Review Writing Contest. |
| A．Being a local. | B．Paying the entry fee. |
| C．Handing in an unpublished entry. | D．Having a teacher's recommendation. |
| A．Different cash prizes. | B．An honor award certificate. |
| C．Free magazines for 12 months. | D．An opportunity to visit a college. |
6 . Despite what most people might think, you really don’t need much time to work out. In fact, even ten to twenty minutes of challenging exercise a few times a week is enough to burn fat, build muscle, boost strength, and contribute to a healthy, active lifestyle.
But sometimes, the resistance isn’t really about the actual time the workout takes. It’s about the energy it takes to get ready for it. Maybe your stress levels are over the top, or your energy levels have been so low that you keep talking yourself out of a workout. Or maybe you just don’t want to get all sweaty and have to take a shower afterward.
So in order to maintain a healthy lifestyle, make time to move.
| A．These are understandable excuses. |
| B．Fitness can be simple, easy and convenient. |
| C．The advantages of micro workouts are apparent. |
| D．Try to add in micro workouts throughout the day. |
| E．No matter how busy you are, you have time to exercise. |
| F．Micro workouts are being backed up by trainers and science. |
| G．Being healthy is really more important than you can imagine. |
7 . Today, many people are turning to social media for their fitness routines, with TikTok, one of the most popular platforms. Indeed, its fitness category has some 300 billion views. But are the posted works, exercises and challenges really safe and effective?
While fitness influencers can encourage people to become more physically active, which is a positive, the quality and accuracy of their content is a concern, according to a 2023 review in Frontiers in Public Health.
“There are a lot of unsustainable and unrealistic workouts on TikTok, and even some dangerous advice,” said Jess Brown, a certified personal trainer in Westchester, New York. “What’s more, much of the fitness information on TikTok isn’t backed by science or posted by fitness professionals. The workouts are usually generalized to anyone, too, and don’t take into account your health, your family history, your flexibility, your range of motion—the list goes on,” said Monica Jones, a certified personal trainer in Washington, DC.
One of the more popular TikTok fitness trends involves developing your abdominal muscles. These challenges often show an influencer doing one exercise or series of movements that, if repeated daily for a week or two, is promised to result in a sexy six-pack. “No way,” Brown said. “We’ve proven again and again that spot reduction isn’t a thing.”
“Unfortunately, there will always be trends centered around getting fast results, because those grab people’s attention. But it’s important to look at your fitness and health as a lifelong journey, not something you can achieve within 10 to 90 days,” Jones said.
How can you separate quality workouts from dangerous ones? First, check the information of the posters. They should be certified fitness professionals who have experience working with people. You also want a coach who emphasizes improving strength and health, not one who focuses on body type. A quality influencer should encourage mental well-being, self-care and the importance of listening to your body in addition to physical fitness.
1. What does paragraph 3 mainly talk about?| A．The problems of fitness content on TikTok. |
| B．The lack of sustainability on TikTok workouts. |
| C．The needs for personalized workout on TikTok. |
| D．The absence of scientific backing in fitness information on TikTok. |
| A．Sustainable workout routines. | B．Long-term health improvement. |
| C．Certified fitness professional guidance. | D．Easy exercise with immediate results. |
| A．Fitness should be a lifelong journey, not a quick achievement. |
| B．Fitness training should be specific to body type and flexibility. |
| C．Fitness influencers must prioritize fast results over long-term health. |
| D．TikTok workouts must promote mental well-being over physical fitness. |
| A．Personalized workout plans. | B．Paying attention to detail in exercises. |
| C．Taking a balanced approach to fitness. | D．Certification and reputation in fitness training. |
8 . BBC Young Reporter Competition
If you are 11-18 years old, tell us about a story you think the BBC should be reporting.
What is the BBC Young Reporter Competition?
It is a yearly opportunity for 11-to 18-year-olds across the UK to submit (提交) an original story idea to the BBC. BBC Young Reporter Competition winners will have the chance to tell their story on TV, radio, online or on social media with the help of BBC journalists, producers and program makers. We are not looking for finished reports but entries should just be an outline (概述) of a story idea. This can be submitted as a written description or videos.
Entries will be judged in two age categories: 11 -15 and 16- 18. There is one entry category: Me and My World, Entries should be an original and true story about your life, or the world you live in. It could be about your own identity or experience that influences you or your community. You need to show how your report on this story can reflect the wider situation. Entries will only be considered when submitted via the online mechanism (机制). No other method of entry is permitted (this includes email or post).
Judging process
Stories will be judged on editorial merit (优点)—that means the strength of the story, originality, and the personal story or background related to it. Judges will be looking for 40 winning stories from across the UK. Judges include editors from across the BBC as well as presenters and reporters. Stories will not be broadcast until all the judging is completed and the winners are announced in June.
Contact us
If you have any questions about the BBC Young Reporter Competition, please contact a member of the team by emailing youngreportercompetition@bbc.co.uk.
1. What can be learned about the competition?| A．It is hosted once a year. |
| B．It is for professional journalists. |
| C．Stories can be submitted by email. |
| D．Participants should present their complete stories. |
| A．The story should be about a history hero. |
| B．The story may be adapted from another one. |
| C．The story can be an imaginary one in the future. |
| D．The story ought to be about their real experience. |
| A．Stories can be broadcast in June. |
| B．Judges are all editors from across the BBC. |
| C．Stories must be recommended by a teacher or a professor. |
| D．Judges will be looking for 40 winning stories from across Europe. |
9 . For many runners, a marathon can often be a challenge—but sometimes what gets a runner through the tough 26.2 miles is looking out into the crowd and seeing his or her loved one holding up a sign and shouting words of encouragement. For one mom, though, her loved one was a bit more hands-on.
While running the REVEL Big Cottonwood Marathon in Salt Lake City, Courtney Rich, a self-taught baker and mother of two, was beginning to run out of energy just yards from the end when she was suddenly joined by her 10-year-old daughter, Avery.
The touching moment, caught on video and posted on social media, shows Avery running to her mother’s side to support her as she approached the end of the race. Rich’s face lit up when Avery joined her and helped her cross the finish line.
Rich later said in the video’s caption that being joined by her daughter to finish the race was “a moment I hope neither of us ever forget”. Rich said that her daughter could tell she was struggling after a phone call near the end of the race. “She knew I had struggled the last few miles,” Rich said. “She saw tears in my eyes when I called on mile 24.”
In the video, Rich’s facial expression changes from tiredness to a smile after seeing her daughter emerge from the crowd to join her. Then, Rich and her daughter ran hand-in-hand to the finish line. “Nothing could have prepared me for the moment my 10-year-old daughter would jump out of the crowd and run with me to the finish line,” she said. When the race was done, the two hugged each other at the finish line. The video ends with a final caption, “And then she just held me. She held me.”
In the past, the REVEL Big Cottonwood Marathon has had other memorable moments of mothers caring for their children, but perhaps not as hands-on as this one.
1. What happened to Rich when she was coming to the finish line?| A．She felt herself struggling. | B．She was far behind others. |
| C．She fell down all of a sudden. | D．She was interrupted by Avery. |
| A．She ran the rest in place of Rich. | B．She tried to call for help at once. |
| C．She helped Rich run to the finish line. | D．She shouted encouraging words to Rich. |
| A．Doubtful. | B．Content. | C．Concerned. | D．Expected. |
| A．A Daughter Cheered For Her Mother By Joining In Her Race |
| B．A Mother Encouraged Her Daughter To Pursue Her Dream |
| C．A Daughter Got Involved In Her Mother’s Race By Mistake |
| D．A Mother Would Never Give Up On Her Marathon Dream |
10 . Research has showed physical activities are very important for students. So many schools are now encouraging students to take part in any form of healthy exercise.
Physical education is an important part of healthy living for people of all age groups, especially for the students. This is because school life is full of stress.
Besides that, in today’s world, many school children eat unhealthy foods. These may include soft drinks, pizzas and burgers. Eating these foods can make school children gain weight.
Physical education at school helps prevent school children from putting on weight. Physical exercise and activities will help them burn off more calories (卡路里). If these calories are not burned off, they will be stored as fat.
At the same time, such activities play an important role in the growth and development of the bones (骨骼). Exercise such as jumping is especially important for school children.
A physically active student will also have a healthy heart. Research shows that kids who perform aerobic (有氧的) exercise, two to three times a week for at least twenty minutes, have a healthier heart compared with those who don’t take part in physical exercise. Some kinds of the healthy aerobic exercise are playing basketball, playing soccer and so on.
1. What are many schools encouraging their students to do?| A．Study hard and get good grades. |
| B．Join in different kinds of sports games. |
| C．Take part in any form of healthy exercise. |
| D．Take part in different kinds of after-school activities. |
| A．Prevent | B．Discuss | C．Lose | D．Increase |
| A．It’s not easy for students to receive physical education. |
| B．Physical activities are good for students in many ways. |
| C．Those who don’t take part in physical exercise can’t keep fit. |
| D．Students should have more time to receive knowledge and education. |
| A．Healthy living habits |
| B．Students’ school life |
| C．Exercise more to keep healthy |
| D．Different kinds of aerobic exercise |
