1 . Making exercise enjoyable in daily life is simpler than you imagine. These tips can show you how. If you’re struggling to start or maintain an exercise routine, know that many others face the same challenges.
While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental.
Whatever your age or fitness level — even if you’ve never exercised a day in your life — there are steps you can take to make exercise less frightening and painful and more fun.
Of course, you don’t have to spend hours in a gym or force yourself into painful activities you hate to experience the physical and emotional benefits of exercise.
You didn’t get out of shape overnight, and you’re not going to instantly transform your body either.
A.Maybe it’s a lack of self-confidence |
B.A little exercise is better than nothing |
C.Expecting too much, too soon only leads to frustration |
D.View your past unhealthy choices as opportunities to learn |
E.You already know there are many great reasons to exercise |
F.By adopting a positive attitude, you can enjoy exercise benefits |
G.The improvements in mood and energy levels may happen quickly |
2 . At some point in most people’s fitness journeys, they hit a plateau(停滞期) — it seems difficult to move forward.
Put recovery first
Overtraining makes it difficult for you to make progress because you are continually breaking down muscle (肌肉) without allowing time to recover and rebuild. Although quality sleep contributes much to recovery, it isn’t the only factor.
Mix up your training
One of the most common reasons for hitting a plateau is sticking with the same workout for too long. Your body naturally adapts to repetitive movements, leading to few returns.
When you’ve exercised for some time, it can be easy to lose sight of how far you’ve come. Monitoring your exercise activity with a smartphone app or a fitness journal can help you recognize markers of your progress. Tracking a variety of measurable markers, such as weights lifted and distances you walked, will enable you to focus on the smaller yet significant goals that make progress more visible.
Remember, hitting a fitness plateau doesn’t mean you aren’t doing enough; it’s a natural part of the journey.
A.Track your progress |
B.Make exercise part of your daily business |
C.You can take longer breaks during your workouts |
D.Pushing harder is not the answer when you reach the point |
E.Celebrate your achievements no matter how small they seem |
F.That’s why cross-training is important for overall fitness success |
G.Using the strategies above, you’ll get back on the road to your fitness goals |
3 . Living in a city, you often see a group of runners emerge around a corner. They laugh and chat together as their running shoes rhythmically touch the pavement.
Get more motivation
When you run alone, it is harder to get out of the door and onto the pavement. There is often a convincing inner voice that whispers to you to simply stay at home!
Become a better runner
When you are part of a club, you can make friends with those sharing the same passion. According to a fitness magazine, runners are known to be a friendly bunch! This offers a sense of belonging, and after a while, these new partners feel like a warm family and can become lifelong friends.
Feel safe
Most runners choose to run in fall or winter and this may mean going out on a dark evening. When running alone, it is harder to see the road and you may easily trip or fall due to the darkness. When in a group, you will be reminded of possible dangers and if there is an accident, people are there to help you.
A.Develop friendship |
B.Become more friendly |
C.These runners are often part of a running club |
D.This can definitely give you a sense of security |
E.When running in a group, you may hit your personal goals more quickly |
F.However, being part of a group pushes you to participate in a running event |
G.You get encouragement and protection from this group of runners that passed by |
4 . Pickleball. It’s got nothing to do with pickles — it’s a sport. It has been described as a combination of tennis, badminton and table tennis. Picture a small plastic ball soaring through the air that you need to bat back to your partner, or partners.
Many Brits are listening to their inner athlete and picking up this racket game. In the UK, there are currently around 7,000 players, according to Pickleball England. But the association aims to have more than 25,000 players by 2025and is even attempting to get the sport played as part of promotion for the 2028 Olympics.
How exactly do you play this game? Well, it can be played indoors or outdoors and it can be played as a singles or doubles game. There are a few easy-to-understand rules. The ball is served underhand and should be batted diagonally across the court. On the first two hits, the ball has to bounce, but after that, players are free to volley. To win a point, the defending side must miss the ball.
So, why is it popular? Firstly, it appears to be a game for all ages. The ball is lightweight because it’s full of holes. This means that, when batting, there is much less impact on the body than when hitting a tennis ball, for example. Elaine Brown, who is in her 50s and a regular pickleball player, told news organisation, The Guardian why she loves the sport. “It’s good exercise, it’s strategic, it can be as hard or as easy as you want it to be, and most of the time it’s just good fun.”
And the social aspect and low-impact nature of the game has been attracting players worldwide, creating a blossoming community of pickleball enthusiasts, such as celebrities Bill Gates and Leonardo DiCaprio. So, if you fancy picking it up, find your local pickleball court and give it a go!
1. What is Paragraph 2 of the text mainly talk about?A.A new event in the Olympics. | B.The favorite sport of the British. |
C.The promising future of pickleball. | D.The number of people playing pickleball. |
A.It can be played like a volleyball. |
B.You don’t have to follow any game rules. |
C.Defeating the defending side is very easy. |
D.The game must be played with at least one partner. |
A.Because it is lightweight. | B.Because it is full of holes. |
C.Because it is easy to play. | D.Because it is just good fun. |
A.Indifferent. | B.Supportive. |
C.Unclear. | D.Doubtful. |
5 . 2024 Illustration Competition
Enter the competition most respected and admired in the industry for creativity in illustration, the Communication Arts Illustration Competition. Selected by distinguished professionals, the winning entries will be distributed worldwide in the Communication Arts Illustration Annual and on commarts.com, ensuring important exposure of the creations. Each winner will receive a professionalized Award of Excellence, made from solid aluminum, and an award certificate. Communication Art’s Award of Excellence is one of the most desired awards. If chosen, winning places you in the highest ranks of your profession.
What To Enter With
Any illustration first published or produced from Jan. 2023 to Jan. 2024 is qualified. Entries may originate from any country. Description sin English are necessary for the judges to read.
Entries Can Be Submitted In The Following Formats
Digital Images: RGB images in JPG format with a maximum file size of 2MB. GIF images maybe livelier but would be turned down, and so would the PNG ones.
Motion Entries: In MOV, MP4 or MPG format, with a maximum file size of 500 MB.
Illustration Competition Categories & Entry Fees
Category | Single illustration | Series of illustrations |
Books(covers, jackets, etc.) | $30 | $60 (limit of 5) |
Motion(media for films, videos, etc.) | $70 | $140(limit of 3) |
Student Work | $15(Image) $40(Video) | $30 (Images, limit of 5) $80 (Video, limit of 3) |
For more categories, please download the category PDF.
Late Fees
Entries must be registered no later than Jan.13, 2024. Entries registered after that date will be charged a fee of $10 each. No entries can be registered after Jan. 27, 2024.
1. What is an advantage of winning an award?A.You will be given a large bonus. |
B.You will be exposed to world-famous works. |
C.You will be widely recognized in the industry. |
D.You will be employed as a professor in the industry. |
A.$60. | B.$100. | C.$110. | D.$150. |
A.England. | B.English-speaking countries. |
C.America. | D.Any country in the world. |
6 . Influenced by factors like school funding, sports facilities, teacher resources and safetyconcems, traditional physical education was limited to static (静态的) scenes and closed gymsand playgrounds, which lacked interaction and feedback functions. PE curiculum was also restricted to basic sports like ball games, track and field and gymnastics. However, the emergence and application of new technologies like virtual reality (VR), 3D technology, greatly expand and innovate sports scenes, providing possibilities for the construction of a flexible “on-site, on- campus, online” integrated new sports world.
IT can build online virtual learning environments for students, creating teaching scenes hard to achieve in physical world. Many schools have already partnered with technology companies to create different teaching scenes using digital sports products. The University of South Florida has cooperated with the VR sports training company Sense Arena, allowing students to practice tennis on its globally pioneering VR tennis training platform. Students use the Meta Quest 2 headset and VR touching racket (球拍) which imitates the weight and feel of a real tennis racket. The platform features 35 training modes imitating various scenes in real-life tennis matches, including crowd noise, dazzling sunlight, shadows and wind. Athletes can engage in various forms of training, such as skill practice, technical analysis and match imitation. Such virtual sports teaching space further enhances the experience of PE learning.
Technology-based physical education not only serves ordinary students’ physical health but also addresses the needs of special groups in sports, especially students who cannot participate in regular PE classes due to physical, psychological or social adaptation issues. Many schools offer specialized sports programs to disabled students, like the “Pathways to Inclusion” program launched by the University of Queensland, which tailors various sports activities to different disabilities, such as blind football and wheelchair hockey. This is made possible with the support of sports technology, as different symptoms require the use of different sports equipment.
Through scientific, healthy and joyful educational concepts, technology-empowered PE classes convey the values of creating and enjoying a personalized experience, developing a sports education where everyone participates and benefits.
1. How do new technologies change traditional PE class according to paragraph 1?A.By investing more in basic sports. |
B.By combining it with academic study. |
C.By making dynamic PE class possible. |
D.By replacing PE teachers with AI teachers. |
A.Real-life tennis matches. | B.Virtual headsets and rackets. |
C.Imitative distracting conditions. | D.Sufficient sports space on campus. |
A.Professional knowledge about psychology. |
B.Technology-assisted sports for the disabled. |
C.Interactive activities with ordinary students. |
D.Personalized medical treatment for disabilities. |
A.To advertise a new VR product. |
B.To raise public awareness of physical education. |
C.To stress the importance of equality among students. |
D.To introduce a new application of technology in PE class. |
7 . A week after my mother’s passing, I found myself puzzled with how to go on with life. When a friend emailed me about a race supporting cancer research, I initially ignored it. It seemed too close to the heart, as cancer was the very disease that had taken my mother away from me. But something about my friend’s words — “I can help organize the whole thing” — stuck with me. I felt I ought to agree.
In the weeks that followed, I gradually re-entered the world of the living. Monitoring our team’s website became a daily routine, and with each donation, a sense of pride welled up in me. I knew my mom would have wanted it that way. She was the type who never got defeated. It was this very spirit that helped me get by.
When the race ended, I noticed the runners all had one thing in common: There were big smiles on their faces. They made it look so rewarding and effortless. I wanted in. So I enrolled (报名) in another race two months later. Considering I could barely run a mile, it was truly challenging. But my friend and I made a training plan so I wouldn’t come in last. I followed it seriously and didn’t let anything get in my way.
Running up and down the city’s hills, I was flooded with memories. I had lived there after college and my mother had visited often. I passed Bloomingdale’s, recalling the time she and I had gotten into a screaming argument there. I was about to beat myself up when I remembered what Mom had said after her diagnosis (诊断) of cancer.” I don’t want you to feel guilty about anything.” Her paper-thin hands had held me tightly. A weight lifted from my shoulders. When the race day arrived, I gave it my all for my mom and for all she had taught me and continued to teach me. As I ran, whenever I felt like slowing down, I pictured her cheering me on.
Crossing the finish line, I felt enveloped in her love and a profound sense of peace.
1. What initially made the author hesitant to participate in the race?A.A busy schedule. | B.Limited running abilities. |
C.The loss of her mother. | D.Lack of interest in running. |
A.The promise of winning the race. | B.The encouragement of family members. |
C.The desire to prove their athleticism. | D.The big smiles on the runners’ faces. |
A.A reminder of college life. | B.Memories associated with her mother. |
C.A place of communication. | D.A challenging running place. |
A.The company of her friends. | B.The inspiration from her mom. |
C.The pleasure in going for a run. | D.The success in organizing an event. |
8 . 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 fell down all of a sudden. |
B.She was far behind others. |
C.She felt herself struggling. |
D.She was interrupted by Avery. |
A.She helped Rich run to the finish line. |
B.She tried to call for help at once. |
C.She ran the rest in place of Rich. |
D.She shouted encouraging words to Rich. |
A.Doubtful. |
B.Content. |
C.Concerned. |
D.Expected. |
A.A Mother Would Never Give Up On Her Marathon Dream |
B.A Mother Encouraged Her Daughter To Pursue Her Dream |
C.A Daughter Got Involved In Her Mother’s Race By Mistake |
D.A Daughter Cheered For Her Mother By Joining In Her Race |
9 . Boston Marathon runners in recent years may have seen a smiling furry face around the two-mile mark. It’s Spencer, the therapy (治疗) dog, who became known as an unofficial mascot (吉祥物) for the marathon, He’s shown up on the sidelines every year since 2015—rain or shine.
One particularly rainy marathon catapulted Spencer’s fame, In 2018, his owner, Richard Powers, decided to put a bright yellow rain coat on the dog, making him stand out even more than he usually does. Photos of Spencer, who holds a “Boston Strong” flag in his mouth, went viral, and he became an inspiration to runners and onlookers alike, During the marathon, some runners stop in their tracks to take selfies with the dog-the line sometimes growing to 20 runners long.
But in 2020, Spencer was diagnosed with a tumor (肿瘤). His owner was worried, but Spencer is a fighter. He got the care he needed and survived. In 2021, he was back on the course and it was really kind of a miracle and that really hit home to a lot of people.
Unfortunately, Spencer caught another tumor—this one cancerous—and Spencer began chemotherapy. Powers didn’t think his beloved dog would make it out to the marathon of 2022. “Miraculously, he’s still here with us and an even bigger miracle, he was strong enough to go to the marathon,” he said.
After recovering, Spencer was back to work—not just at the marathon—but as a therapy dog, alongside his companion, Penny, who is also a golden therapy dog. Powers takes his two therapy dogs around to schools, hospitals and senior living centers.
“He’s a gift to us and we’re very lucky to have him. He’s too good so we want to share him with as many people as we possibly can. He does make a difference,” Powers said.
1. Why is Spencer referred to as a mascot for Boston Marathon?A.He has a smiling furry face. | B.He appears at the event annually. |
C.He is not recognized officially. | D.He works as a therapy dog for runners. |
A.Motivation. | B.Satisfaction. | C.Fantasy. | D.Barrier. |
A.A failure in the marathon. | B.Caring for his owner. | C.Fighting against a disease. | D.Going viral. |
A.Confident, | B.Supportive. | C.Objective. | D.Negative. |
10 . Running is often tiring and a lot of hard work, but nothing beats the feeling you get after finishing a long workout around the track.
But while it’s long been believed that endorphins (内啡肽) —chemicals in the body that cause happiness—are behind the so-called “runner’s high”, a study suggested that there may be more to this phenomenon than we previously knew.
According to a recent study published by a group of scientists from several German universities, a group of chemicals called endocannabinoids (内源性大麻素) may actually be responsible for this familiar great feeling.
To test this theory, the scientists turned to mice. Both mice and humans release high levels of endorphins and endocannabinoids after exercise. After exercising on running wheels, the mice seemed happy and relaxed and displayed no signs of anxiety. But after being given a drug to block their endorphins, the mice’s behavior didn’t seem to change. However, when their endocannabinoids were blocked with a different drug, their runners’ high symptoms seemed to fade.
“The long-held notion of endorphins being responsible for the runner’s high is false. Endorphins are effective pain relievers, but only when it comes to the pain in your body and muscles you feel after working out,” Patrick Lucas Austin wrote on science blog Lifchacker.
Similar studies are yet to be carried out on humans, but it’s already known that exercise is a highly effective way to get rid of stress or anxiety. The UK’s National Health Service even prescribes (开药 方) exercise to patients who are suffering from depression. “Being depressed can leave you feeling low in energy, which might put you off being more active. Regular exercise can improve your mood if you have depression, and its especially useful for people with mild to moderate (中等的) depression,” it wrote on its website.
It seems like nothing can beat that feeling we get after a good workout, even if we don’t fully understand where it comes from. At least if we’re feeling down, we know that all we have to do is to put on our running shoes.
1. What did scientists from German universities recently discover?A.Working out is a highly effective way to treat depression. |
B.The runner’s high could be caused by endocannabinoids. |
C.Endorphins may contribute to one’s high spirits after running. |
D.The level of endorphins and endocannabinoids could affect one’s mood. |
A.To find what reduces the runner’s high symptoms. |
B.To see the specific symptoms of the runner’s high. |
C.To identify what is responsible for the runner’s high. |
D.To test what influences the level of endocannabinoids released. |
A.Effect. | B.Goal. | C.Opinion. | D.Question |
A.They can help ease depression symptoms. |
B.They are the best way to treat depression. |
C.They only work for those with serious depression. |
D.They can help people completely recover from depression. |