1 . Race walking shares many fitness benefits with running, research shows, while most likely contributing to fewer injuries. It does, however, have its own problem.
Race walkers are conditioned athletes. The longest track and field event at the Summer Olympics is the 50-kilometer race walk, which is about five miles longer than the marathon. But the sport’s rules require that a race walker’s knees stay straight through most of the leg swing and one foot remain in contact (接触) with the ground at all times. It’s this strange form that makes race walking such an attractive activity, however, says Jaclyn Norberg, an assistant professor of exercise science at Salem State University in Salem, Mass.
Like running, race walking is physically demanding, she says, According to most calculations, race walkers moving at a pace of six miles per hour would burn about 800 calories(卡路里) per hour, which is approximately twice as many as they would burn walking, although fewer than running, which would probably burn about 1,000 or more calories per hour.
However, race walking does not pound the body as much as running does, Dr. Norberg says. According to her research, runners hit the ground with as much as four times their body weight per step, while race walkers, who do not leave the ground, create only about 1.4 times their body weight with each step.
As a result, she says, some of the injuries associated with running, such as runner’s knee, are uncommon among race walkers. But the sport’s strange form does place considerable stress on the ankles and hips, so people with a history of such injuries might want to be cautious in adopting the sport. In fact, anyone wishing to try race walking should probably first consult a coach or experienced racer to learn proper technique, she says. It takes some practice.
1. Why are race walkers conditioned athletes?| A．They must run long distances. |
| B．They are qualified for the marathon. |
| C．They have to follow special rules. |
| D．They are good at swinging their legs. |
| A．It’s more popular at the Olympics. |
| B．It’s less challenging physically. |
| C．It’s more effective in body building. |
| D．It’s less likely to cause knee injuries. |
| A．Getting experts’ opinions. |
| B．Having a medical checkup. |
| C．Hiring an experienced coach. |
| D．Doing regular exercises. |
| A．Skeptical. | B．Objective. |
| C．Tolerant. | D．Conservative. |
2 . 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.
·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
·
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
•Running through pain
| 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 |
3 . There’s a reason why so many people love running early in the morning.
●Find a friend, and be gentle with yourself
Finding a partner to run with will give you someone to be responsible for, and make it much harder to blow off the run. It’s also important to remember that this is a process, and you can’t expect to do it perfectly from the beginning.
●Embrace the movement
“The first few steps or blocks will be tough in the morning. They always are,” says Dr. Jordan Metzl, who has over 32 marathon finishes under his belt. With a practice of more than 20, 000 patients, Metzl’s days are jam-packed, so early morning runs are a must.
●Stay warm
●
“I view waking up early like tearing off a Band-Aid,” says Michele Gonzalez, a running coach. “It’s gonna hurt for a bit.” Her advice is relatively simple. “You just have to set the alarm early and start doing it,” she says. “After a few days, you’ll be tired earlier at night and will start going to bed earlier. This makes the early alarm feel a bit more manageable.”
| A．It has major benefits. |
| B．Have a training plan. |
| C．Make peace with the pain. |
| D．It’s just like warming up a car in the winter. |
| E．Even if you have a setback or two, keep at it. |
| F．Still, he knows how hard it can be to get motivated. |
| G．The worst part is getting changed in the cold air especially in winter. |
4 . The annual marathon in my town occurred as scheduled. My job was to follow behind the runners in an ambulance in case any of them needed medical attention. As the athletes began to pace themselves, the front runners started to disappear. It was then that my eyes were drawn to the woman in blue running shorts and a baggy white T-shirt.
I knew we were already watching our “last runner”. Her feet turned in, yet her left knee was turned out. Her legs were so crippled and bent that it seemed impossible for her to walk, let alone run a marathon.
The driver and I watched in silence as she slowly moved forward. We would move forward a little bit, then stop and wait for her to gain some distance. Then we’ d slowly move forward a little bit more. As I watched her struggle to put one foot in front of the other, I found myself expecting her and urging her forward. I wanted her to stop, and at the same time, I hoped that she wouldn’t.
Finally she was the only runner left in sight. I sat on the edge of my seat and watched with respect and amazement as she pushed forward with strong determination through the last miles. When the finish line came into sight, the cheering crowds had long gone home. Yet she didn’t give up and crossed the line.
I don’t know this woman’s name, but that day she became a part of my life — a part I often depend on. For her, it wasn’t about beating the other runners or winning a prize. It was about finishing what she had set out to do. When I think things are too difficult or I get those “I-just-can’t-do-it,” I think of the last runner. Then I realize how easy the task before me really is.
1. What does the underlined word “crippled” in Paragraph 2 mean?| A．Perfect. | B．Athletic. |
| C．Disabled. | D．Slim. |
| A．Confident and brave. |
| B．Proud and determined. |
| C．Hard-working and responsible. |
| D．Strong-willed and honorable. |
| A．Don’t depend on others when facing difficulties. |
| B．Nothing is too hard to accomplish if one is brave enough. |
| C．Those who have difficulty walking can also run a marathon. |
| D．It’s not winning but holding on to the end that really matters. |
| A．The Last Runner |
| B．An Injured Stranger |
| C．An Unforgettable Event |
| D．The Annual Marathon |
5 . Canyoning
The sports of canyoning (蹦谷) explore the high-energy environment where water meets rock on the coast. Protected by wetsuits and helmets, people jump from cliffs and waterfalls and discover caves that would not normally be arrived at.
It was first done in the U.K. by TYF Adventure (01437 721611, www.tyf.com) and several thousand people jump from the cliffs near St David’s each year. A half day canyoning trip costs ￡50 (￡30 for children under 16).
Diving
Diving is not popular with British people. The difficulties of wild waters are greater because the water is colder and not clear enough, but the coasts of Cornwall, Wales and Scotland have some of the best diving in the world.
The British Sub Aqua Club (0870 112 9133, www.bsac.com) and the Professional Association of Diving Instructors (01580 819688, www.padi.com) run courses teaching the important skills.
Surfing
The best surfing places in the UK are on the southwest coast where it is warmer, especially in Cornwall. The best time of year to surf in the UK is late summer and autumn.
The British Surfing Association (01479 861256, www.britsurf.co.uk) has a list of famous surf schools around the country.
Rock climbing
The most popular natural rocks in Britain include the Peak District, the Lake District, while large areas of Scotland are a climber’s ideal place. Climbing courses and climbing walls can be found on the website of the British Mountaineering Council (0870 010 4878, www.thebmc.co.uk).
1. If a couple with their child of 15 join in Canyoning for a day, they will pay ________.| A．￡130 | B．￡160 | C．￡260 | D．￡320 |
| A．Canyoning. | B．Diving. | C．Surfing. | D．Rock climbing. |
| A．Visitors who want to pay a visit to Britain |
| B．Visitors in Britain who are keen on extreme sports |
| C．Chinese students who are interested in British culture |
| D．Travelers who are enthusiastic about camping in China |
6 . These days, videos of “ diving grandpas” from north China’s Tianjin are popular on the Internet. In the videos, they jumped off the Shizilin Bridge into the 7-meter-deep Haihe River. However, on Wednesday, they announced that they would give up the sport.
With an average age of 60, the diving grandpas have much experience in diving. They started as a group of local diving lovers. They went swimming in the city’s rivers, and later they tried their hand at diving. The hobby has now lasted for more than thirty years.
Videos on the Internet have drawn lots of tourists from across the country to the Shizilin Bridge over the Haihe River, where “diving grandpas” perform diving. However, some inexperienced divers, trying to follow“ diving grandpas”, have met with accidents and got themselves injured. Some of the grandpas have begun volunteering to keep order for the crowds that come to see the performance on the bridge. However, accidents still continued to happen. As reported, members of the Blue Sky Rescue team in Tianjin said that they rescued 14 people at the risk of drowning or other injury in just two days.
The grandpas then made a difficult decision. They stopped diving off the bridge. They also prevented inexperienced locals and children as well as tourists from diving from the bridge . The grandpas welcomed the tourists to Tianjin, especially pointing out the other great places of interest and delicious food around the Shizilin Bridge.
1. What can we learn from Paragraph 2?| A．The diving grandpas made a living by diving. |
| B．The diving grandpas came from all over China. |
| C．The diving grandpas made diving a life-long hobby. |
| D．The diving grandpas began diving when they were little. |
| A．The weather became colder. |
| B．They were too old to carry out the task. |
| C．The bridge was too crowded with tourists. |
| D．They hoped to prevent accidents from happening. |
| A．Kind and honest |
| B．Energetic and warm-hearted |
| C．Brave and talented |
| D．Outgoing and optimistic |
| A．Diving became a popular activity in Tianjin. |
| B．Diving without guidance may cause injury or death. |
| C．“Diving grandpas” helped speed up tourism in Tianjin. |
| D．“Diving grandpas” gave up diving for tourists’ safety. |
7 . It can be incredibly difficult to encourage ourselves to go for a run during winter, particularly when it’s wet and windy outside. But new research has found that even a super-quick run could have great health benefits. In fact, it seems that just a 10-minute session will not only make us feel better, but could actually improve brain health, too. Now, we all know that exercise can improve mental and physical health in many ways.
But when it comes to mental well-being, there’s been relatively little research done on the specific benefits of running, compared with other physical activities, such as cycling. So this was something put to the test during a recent study. Researchers from University of Tsukuba in Japan asked participants (参加者) to run on a treadmill (跑步机) for just 10 minutes. They then had to take a Stroop Color and Word Test which is used to measure reaction time in brain processing. Results showed there was a highest point in self-reported pleasure and an increase in degree of activity of the brain.
In other words, runners were found to have an increase in blood flow in the part of the brain that’s associated with dealing with functions and controlling mood (情绪). Researchers then compared these results to a similar study on cycling, which also showed improved cognition (认知), but no mood improvement. Therefore, it seems various types of exercise can make us feel differently.
The authors noted, “Given exercise is medicine, the effects of drugs differ depending on the type of drug, and different types of exercise such as running and cycling should be observed to have different effects on mental health and brain functions as well.”
So pushing ourselves to get outside for a run really will make us feel better, probably more than other fitness activities. And these findings show that we don’t necessarily need to do a lot of exercise to feel the benefit of it.
1. What did the new research find?| A．Running fast benefits all of us. |
| B．Running is the best exercise. |
| C．A short time run can be beneficial. |
| D．A healthy mind encourages us to run. |
| A．By using different drugs on participants. |
| B．By interviewing some sportsmen. |
| C．By collecting information on the Internet. |
| D．By doing experiments and comparisons. |
| A．Cycling. | B．Medicine. | C．Blood flow. | D．Colors. |
| A．We should go for a run in winter. |
| B．Running really benefits us mentally. |
| C．We don’t need a lot of exercise. |
| D．Running on a treadmill is better than running outside. |
8 . In a world ruled by hard exercise and complex fitness programs, the simple act of walking is often ignored(忽略).
Heart Health and Weight Management
Walking is light heart exercise that helps improve heart health by increasing blood circulation(循环).
Pressure Drop and Clear Mind
Taking a relaxing walk or quick walk has been shown to give off endorphins, the body’s natural ”feel-good” materials. This leads to lower pressure levels, improved feelings, and improved mental health. Walking outdoors in nature or in a peaceful environment can provide a refreshing escape from the daily tasks.
Joint(关节)Health and Free Movement
Unlike active sports, walking is soft on the joints, making it a perfect choice for people of all ages and fitness levels.
Social Communication and Connection
| A．It helps oil joints and make them stronger. |
| B．It’s a cheap way to lead a healthier lifestyle. |
| C．So taking a walk can make your mind relaxed and fresh. |
| D．A quick walk after meals has been shown to benefit the stomach. |
| E．It cuts down the risk of heart disease and brings down blood pressure. |
| F．Walking is useful exercise that can easily be turned into a social activity. |
| G．However, walking remains one of the easiest and most useful forms of exercise. |
9 . With the recent discussion about the health benefits of fish oil and other wellness plans, it can make you feel less worried to know that one thing never changes: Exercise is good for your health. Any movement, even walking, brings about a host of cardiovascular(心血管的)effects that can help you live longer, feel better, and not run out of breath when chasing children or small animals.
The question of how much exercise is best, though, is open to discussion. The answer often depends on your goals. For heart health, sessions four to five times weekly might be perfect. For mental health? As The Independent reports, scientists believe there’s a pretty specific prescription(处方): Exercising for 45 minutes three to five times a week.
Researchers at Yale University and the University of Oxford made the study. They examined 1.2 million subjects(实验对象)who filled out the Behavioral Risk Factor Surveillance Survey at two-year intervals(间隔时间)between 2011 and 2015.
Subjects who didn’t exercise at all had an average of three-and-a-half days per month when they felt mentally unwell — stressed, depressed, or suffering from emotional problems — while those who exercised regularly reported an average of just two days.
The study found that having three to five 45-minute sessions of exercise a week was best for reducing the reported problems of feeling stressed or depressed. Exercising for longer periods — some subjects reported more than 90 minutes in the gym — was connected with a drop-off in mental health benefits. Subjects who spent three hours at a time exercising actually reported an increase in depressive symptoms(症状).
Researchers also found that the kind of exercise undertaken made a difference. While all kinds of exercise helped, people who took part in team sports promoting social communication and gym classes like cycling described greater self-satisfaction with mental health.
Because the study included self-reported outcomes and exercise wasn’t monitored, it’s possible that the subjects could have misread the amount of exercise performed. The study, however, makes a convincing case for a popular opinion: If exercise were a pill, doctors everywhere would be prescribing it.
1. The perfect amount of exercise for a person is usually decided by ________.| A．his exercise routine | B．his physical condition |
| C．what sports he prefers | D．what he expects to improve |
| A．The health benefits of exercise. |
| B．People’s response to hard exercise. |
| C．How exercise influences one’s mental health. |
| D．Why positive attitudes promote one’s exercise. |
| A．Tai chi. | B．Volleyball. | C．Climbing. | D．Diving. |
| A．Too few participants. |
| B．Its researchers’ personal interests. |
| C．The subjects’ personal judgments. |
| D．Its failure to consider doctors’ suggestions. |
10 . Lake City Skating Programs
Skating is a fantastic activity for people of any age. Patience, participation and perseverance are a few of the many values that the sport can teach its students. Our programs are thoughtfully prepared to embrace the natural progression of learning on ice for people dependent on their original abilities and age. Read on to learn more about our programs.
Learn to Skate Program
Come to Learn to Skate at the Frontier Ice Arena. Classes include skate rentals, 30-minute instruction from Lake City Figure Skating coaches, plus U. S. Figure Skating membership, record books and sports accident insurance.
Super Skaters Program
We are excited to bring back our 16-week Super Skaters Program. This program is open to any potential skater aged 3~8. Super Skaters is a 16-week set of lessons offered on Tuesdays from 5 to 5:30 PM. Your $99 fee includes skate rentals, lessons fees and access to the 5:45 PM public session.
Rising Stars Bridge Program
The Rising Stars Bridge Program is the perfect progression for skaters who have passed Basic 3 and are looking to step into the big kid skater world. Bridge skaters will have access to the 8~9 AM freestyle session and they will now enjoy a 30-minute group lesson from 9 to 9:30 AM. Private lessons may be taken during freestyle time for an additional cost
Theater on Ice Program
Theater on Ice is a form of competitive figure skating that combines the grace of figure skating with the excitement of theater and dance. Teams consist of between 8 and 30 skaters. In addition, solo skating is discouraged, but is permitted in limited amounts if it enhances the overall telling of the program’s story.
1. What should skaters consider when choosing a suitable program?| A．Original abilities and age. | B．Experience in other sports. |
| C．Skating equipment and cost. | D．Values learned from textbooks. |
| A．Learn to Skate Program. | B．Super Skaters Program. |
| C．Rising Stars Bridge Program. | D．Theater on Ice Program. |
| A．Solo skating. | B．Private lessons. | C．Accident insurance. | D．Performance art. |
