2 . 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.     1    

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.     2     In such fast-paced life, we’re all struggling. But when it comes to exercise, being healthy and fit isn’t as black and white as the fitness world tries to make it seem.     3     Doing something is always better than nothing when it comes to movement. Micro workouts, like getting out for a fifteen-minute walk instead of doing the strength training workout, are significantly better than doing nothing at all.

    4     They are time-saving, since they can be done in seconds or in as little time as 15-20 minutes. They require minimum space and equipment. Many can be done at home, in the park, or even while waiting in the checkout line. They are also money-saving as these can be done without a gym membership, coach, trainer, or class instructor.

So in order to maintain a healthy lifestyle, make time to move.     5     If all the movements like push-ups and pull-ups add up, you will still get many of the same benefits of a longer, harder workout.

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.

3 . Recess for Kids

Ask a group of kids about their favorite part of the school day and many will talk about something that happened at recess. Maybe they finally made it across the monkey bars (单杠). Maybe somebody kicked the ball over the fence. Maybe a fruit tree in a neighboring yard started to drop apples on the playground.     1    

It’s true not just according to kids, but also to adults who study recess for kids. Whether they’re inventing a new game or sitting under a tree, kids need a break — or several of them — during the school day.

Why Kids Need Recess.

There's no debate that recess, or mainly referred to as physical activity, is good for kids.

You can’t have your brains go hours at a time and retain and store information in working memory.     2     Besides, activity that involves arms and legs — running, climbing, crawling — builds new neural connections, which helps kids regulate their emotions. Studies show that after recess children are more attentive in class, perform better and have fewer emotional problems.

How Much Recess Should Kids Get.

“Ideally, children should get four 15-minute recesses every day”, says Debbie Rhea, a professor from Texas Christian University, who advocates for outdoor play in schools.     3     It is noted that Centers for Disease Control and Prevention have recently expanded the idea to encourage recess for all students, including those in middle and high school.

    4    

In addition to simply providing enough time for recess, schools should teach skills that will make recess more successful. For instance, letting kids run fast will help them develop coordination.     5    . And even falling, is something kids need to practice to avoid getting badly hurt. To allow children to take reasonable risks with their bodies is also a wise move.

A．How to Make Recess Better.

B．Who should help kids recess.

C．You need time away to process it.

D．This recommendation has been widely accepted.

E．Any one of these things is a marker of a good recess.

F．Maybe running up the slide is not as unsafe as it looks.

G．We wouldn’t have kids sitting there for math or reading for long hours.

4 . Table tennis may not seem a reasonable option for someone with no arms — but Ibrahim Hamadtou doesn't believe in limits. The 48-year-old Egyptian Paralympian breaks the barrier by holding the paddle (球拍) in his mouth and using his right foot to serve the ball.

Hamadtou, who lost his arms in a train accident at the age of ten, was drawn to table tennis after being challenged by a friend. "I was once watching a match between two of my friends," Hamadtou explains. "They disagreed on a point, When I counted the point in favor of one of them, the other player told me, 'Mind your own business as you will never be able to play.' It was that statement that fired me up to decide to play table tennis."

It took Hamadtou three years to master the sport. He says the biggest challenge was figuring out the best way to control his body. "I was trying first to use the bat under the arm, and I also tried using other things, which weren't working so well. Finally, I tried using my mouth. It took me nearly a year of practice to get used to holding the paddle with my mouth and making the serve. With practice and playing regularly, this skill was improved."

The Egyptian's incredible talent came to light in 2014 when he was awarded the best Arab Athlete of the year. He won a silver medal at the 2016 African Championships, qualified for his first Paralympics in 2016 at 43, and then again for the 2020 Tokyo Games at 48.

The inspiring athlete says, "The disability is not in arms or legs but to give up in whatever you would like to do."

1. What made Hamadtou take up table tennis?

A．His passion for table-tennis.	B．His ambition to prove himself.
C．His willingness to inspire others.	D．His suffering in a train accident.

2. What was the most difficult for Hamadtou to play table tennis?

A．Serving the ball with his mouth.	B．Holding the paddle under his arm.
C．Practicing strengthening his muscles.	D．Playing the game with the right body parts.

3. What can we learn about Hamadtou from the text?

A．He was recognized as a gifted player at 41.

B．He was awarded the best athlete in Africa.

C．He won a medal in the 2020 Tokyo Games.

D．He realized his dream of winning a gold medal.

4. What message does the story convey?

A．Well begun is half done.	B．Love breaks down barriers.
C．Success gives people delight.	D．Nothing is impossible to a willing heart.

5 . It was another day of class. As the students practiced parkour (跑酷), a mother and her child walked past. “What are they doing, mum?” the child asked. “They are putting themselves in danger and it is something I will never want you to do,” the mother replied.

I drew back with worry and painful acceptance. What has happened to the natural love of movement in humans, and what will happen to the future generations when technology and convenience are controlling our daily lives?

We recently had a Parkour for Everyone workshop at Bishan. I remember very clearly when Fagan was giving instructions to a group, a young child ran up to a tall pillar (柱子) and started to climb it till a high height with a 2-metre drop. Of course, Fagan called him back due to safety concerns. But deep down, I knew a lot of us were smiling within. Such natural bravery is admired and in my opinion, is a must for achieving success in life.

Parkour is starting to get popular, but many parents do not understand it. Even I hesitate when I tell them I am a parkour coach. I can see their wonder, fear, or dislike. I get tired of explaining its life-changing benefits. Actually, there is a deeper meaning behind why parkour is practised. There is a huge surge of physical and emotional freedom that comes along with its practice.

Fortunately, times are changing. If the parents who do not like this art are positively changed by it, there will be no more doubt in the power that parkour can bring to man. My hope is that the day will come when it is common for parents to put aside electronic products and spend time moving and playing with their children in the open field. Children will grow in imagination and confidence, learning more about the spirit of play.

1. What does the author worry about?

A．Mothers’ pain.	B．Outdoor dangers.
C．Children’s growth.	D．Technology development.

2. What made us smile within?

A．Fangan’s responsibility.	B．The show of expected courage.
C．The child’s funny performance.	D．The big success of the workshop.

3. What does the underlined word “surge” in paragraph 4 mean?

A．Increase.

B．Exchange.

C．Loss.

D．Demand.

4. What is the writer’s intention of writing the text?

A．To inspire students.	B．To describe parkour.
C．To express the concern.	D．To help parents change.

6 . Although a gym membership can be nice, you don't have to have one to get into great shape! All you need is a little bit of time and space at home for yourself.     1    

Spend 5 to 10 minutes warming up before every workout.     2     Try jumping jacks, leg or arm circles, or even dancing. Just get your blood pumping. Do a progressive aerobic activity that uses the same muscles you want to work out. For instance, slowly jog if you are going for a longer run.

    3     Strength training, also called resistance training, makes you stronger and builds endurance. Try to do exercises that work a lot of muscles and add weight to increase your resistance. This helps you do a harder workout every time you exercise.

    4    You might be eager to just stop your workout when you've finished your last set of activity, but take a few minutes to do low-intensity exercises that lower your heartrate. You might drop your run into a walk or slow down your cycling, for instance.

Set achievable goals that you can break into smaller tasks. It's one thing to say you want to get fit, but that means something different for everyone.     5     It should be specific, realistic, and meaningful. Then, break down each goal into small, actionable steps so it feels like you're making progress regularly.

A．Not sure what to do?

B．Want to build muscle without buying equipment?

C．Do strength training twice a week to build muscle.

D．If you're struggling to fit in workout time, don't worry.

E．Spend five to ten minutes cooling down after each workout.

F．Figure out what you plan to achieve and make that your goal.

G．But before everything, you need to create an at-home fitness routine.

7 . Caribou Math Competition

Participants: 2nd graders~high school students

Cash Prizes: Yes

The Caribou Math Competition is the only worldwide math competition that is held totally online. This contest is held six times throughout the school year, and students that complete all six tests can compete for the Caribou Cup. Each contest engages students in 60 minutes of math puzzles, interactive questions, and a wide variety of problem-solving activities.

Not only is the Caribou Math Competition open to international participants, it also offers contests to elementary (小学) through high school students. The high school level Caribou Math Contests are divided into two age-based categories. Grades 9 and 10 participate in the same contests, and grades 11 and 12 participate in the same contests.

Cash prizes are given out to the top performing students and schools in the Caribou Cup after the final contest each year, which is held in May. Students are ranked based on the total of their top scores in five out of the six contests. A student's cash prize amount is determined based on their percentage score multiplied by a set dollar amount based on their ranking. Here's how that is calculated (计算):

• 1st place student: $ 100 X percentage score

• 2nd place student: $75 × percentage score

• 3rd place student: $ 50 × percentage score

• 4th and on: $ 30 X percentage score

1. Who can join in the competition?

A．University students.	B．High school students.
C．Everyone around the world.	D．All elementary school students.

2. What is unique about the competition?

A．It has seven tests.

B．It lasts sixty minutes.

C．It is held six times every year.

D．It's the only worldwide online math competition.

3. How will students be ranked?

A．By their top five contest scores.

B．By the rankings of their schools.

C．By the best score of their six contests.

D．By their scores in the contest for the Caribou Cup.

9 . Tai chi is a gentle Kongfu art that started in China. It uses slow and safe movements to create and balance inner energy (called Chi).     1    . It’s believed to have received more and more attention since the 19^th century.

Tai chi is suitable for all ages and levels of fitness. It puts very little harmful stress on muscles(肌肉) and joints(关节), making it generally safe. It’s an exercise that can be easily done for less able people.     2    .

A 2019 review of studies suggested that tai chi might reduce the risk of falls in older people.     3    . Sideways and backwards movements can help to strengthen muscles required for good stability(稳定). It also improves people’s sense of space.

Tai chi is good for people’s body. Research shows that practising tai chi is usually good for knee health.     4    . So people will sit or stand a little comfortably. What’s more, although Tai chi is so slow and smooth, it can improve both upper body strength and lower-body strength when practised day by day.

    5    . Research has shown that the brain has the ability to change through your life, growing new cells(细胞), making new connections, and even increasing in size. Tai chi does good things in these changes. Besides, Tai chi reduces people’s stress and worry, and increases confidence.

A．It can also reduce back pain.

B．It requires focus of mind and body.

C．Even those in wheelchairs can try it.

D．Certainly, the main point is on balance.

E．There are many reasons for you to practice tai chi.

F．Tai chi can improve people’s mind in older people.

G．You will find a tai chi class that matches your fitness level.

10 . Kite surfing is a sport that takes place on the surface of the water, on top of boards that are similar in design to wakeboards (尾波滑水板), with the surfer pulled by a kite. The popularity of kite surfing has grown, although it is rather difficult to master. Kite surfing uses the same equipment as kite boarding, but is generally given more to riding on top of waves, rather than on smaller lakes or other calm bodies of water.

Early experiments in kite transportation took place through the 19th century, and at the dawn of the 20th century Samuel Cody crossed the English Channel using kites and a small boat. Kite surfing itself, however, wasn’t really born until the late 1970s. Beginning in that decade, more people became involved in using kites for personal transport and sport. Kite technology itself advanced enormously during the 1970s, with kites becoming much more controllable.

The early kite surfing was rather accidental, but innovators continued to develop the technology to make it easier to control and safer. By the late 1990s, kite surfing was becoming popular off the coast of Maui, France and throughout the world. In 1997, a special kite system was built specifically for kite surfing, which helped kite surfing into the mainstream.

Because of the high speeds and the dangers, it is generally recommended that would-be kite surfers take at least a few basic classes to learn the fundamentals. The main attraction of kite surfing is the potential for amazing tricks. The kite allows the surfer to experience enormous jumps, flying through the air for large distances before hitting the water in a controlled fashion. Like skateboarding, kite surfing makes use of a number of board grabs, with complex tricks possible due to the long period of time the surfer can remain in the air.

1. What does the author mainly intend to tell us in Paragraph 1?

A．What is kite surfing.	B．Where to go kite surfing.
C．How to enjoy kite surfing.	D．Why people like kite surfing.

2. In the 19th century, people intended to use kite for ________.

A．sport	B．experiment
C．entertainment	D．transportation

3. What can we know from the third paragraph?

A．Kite surfing often leads to accidents.

B．Maui is home to kite surfing.

C．Kite control is the key to kite surfing.

D．Kite surfing came into being in the 1990s.

4. What is most charming for people surfing?

A．Its potential for tricks.	B．Its long time in the air.
C．Its speed across the water.	D．Its big distance over the water.