1 . You always found me on a basketball court or with a ball in my hand. It taught me many things about life. It also taught me that success requires hard work.

I played the sport up until one day my plans were cut short. I had my knee broken, unfortunately, terminating my career as a player. Giving up basketball was one of the hardest things I’ve done in my life.

I did not want to lose that part of my life forever. I decided to realize my dream of basketball from a different angle; I signed up to coach a seventh grade basketball team. I’m not going to lie, at first I was a bit apprehensive. After all, I was only a senior girl in high school coaching a seventh grade basketball team.

My basketball team consisted of seven seventh grade girls and we practiced twice a week for one hour. It was not a lot of time, which often made it difficult to make progress in skill development. However, my skills were able to develop, but not in basketball. As a coach, I am supposed to be the one teaching them. But the girls that I coached did not realize that while they were learning, so was I. My players taught me many things like patience and confidence, and above all, a better understanding of myself as a person. They taught me how to be a good role model, and how to hold myself accountable for my choices. They taught me how to heighten my love for the game, and heighten my love for seven girls I didn’t know I could grow so close to. Thank you for helping me grow as an individual and as a coach.

1. What broke the author’s dream of being a basketball player?

A．Shortage of time.

B．A serious injury.

C．Lack of hard work.

D．A terrible illness.

2. What does the underlined word “apprehensive” in paragraph 3 mean?

A．Concerned.

B．Consistent.

C．Considerate.

D．Communicative.

3. In which aspect did the author benefit most as a coach?

A．Making choices.

B．Basketball skills.

C．Confidence building.

D．Self recognition.

4. What can be inferred about the author?

A．She has parted with the girls.	B．She will go for further education.
C．She has stepped out of her shadow.	D．She makes a living by training the girls.

2 . Discover the Huge Health Benefits of Strength Training

One of the best ways to stay fit and healthy as you age is to do strength and power training exercises. It is known that when you are in your thirties, you will begin to lose muscle mass. This loss actually contributes to achy joints, the increased risk of injury, and the “middle-age spread” we all fear. What’s more, the older you get, the faster muscle mass loses. It means that eventually, simple tasks like getting out of a chair and climbing stairs can become more difficult.

Strength training can help you build muscles, make you strong, increase your staying power and make everyday activities easier. By combining strength and power training exercises, you’ll not only get stronger, but also improve your reaction speed. As you grow older, that’s critical because it can help prevent falls. Here is a book, Strength and Power Training for All Ages, for your reference.

Common sense about fitness in the book:

·The key muscles to work for an injury-free body

·How to tell how much weight is suitable for you

·How to strengthen the bones most likely to break

·How to take pressure off your knees when walking or running

·Why you’ll want to apply heat to sore joints before you exercise

Four total body workouts in the book:

·Build bones

·Fight diseases

·Improve balance

·Strengthen muscles &Increase muscle power

Get a copy, start training, and then you’ll discover a whole new self.

1. What will happen as people age according to paragraph 1?

A．They will need less exercise.

B．They will improve reaction speed.

C．They will experience muscle loss.

D．They will have better staying power.

2. What does Strength and Power Training for All Ages mainly teach people to do?

A．Train their brains.	B．Build a sound body.
C．Treat bone diseases.	D．Cut down their weight.

3. What is the text?

A．A notice.	B．An oral folktale.
C．A scientific paper.	D．An advertisement.

3 . After taking a few steps back, Hadj Benhalima rushed toward the building, pushed himself upward with his foot against the wall and stretched out his arm. At the peak of his jump, he flipped off a light switch, and the bright lights of a nearby barbershop went off immediately.

This is what Hadj and his friends have been doing for the past two years: swinging around Paris and switching off wasteful shop signs at night, in an effort to fight against light pollution and save energy. And they are all enthusiastic about Parkour — a sport that consists of running and jumping over urban obstacles.

While climbing other people’s property to turn off their lights may strike some as a form of trespassing (非法入侵), the Parkour athletes insist their activities are only about enforcing seldom-respected rules.

More than a decade ago, Paris City Hall issued orders requiring stores to turn off all signs and window displays from 1 am to 6 am, but they are widely ignored with little consequence. “for 10 years there has been no follow-up, no control, no punishment,” said Anne-Marie Ducroux, the head of the National Association for the Protection of the Sky and the Night Environment.

That is why Hadj and his friends have taken matters into their own hands. The group often gathers in the so-called Golden Triangle neighborhood, in western Paris, which is the center of French luxury.

Enforcing the orders in place of the authorities certainly enters a legal grey area. But the Parkour athletes say all the police officers they have met during their rounds have allowed their action — as long as it causes no damage.

And it seems that their efforts have produced the desired result, because Hadj says he has noticed that in recent months, several shops have stopped leaving their lights on after his group targeted them. He hopes others will follow suit. “At least, I’ll sleep better,” he said.

1. What are Hadj Benhalima and his friends trying to do at night?

A．To practice their Parkour skills.

B．To remove possible urban obstacles.

C．To turn off unnecessary store lights.

D．To ensure the safety of their neighborhood.

2. What can we learn about the rules set by the government?

A．They are too strict to follow.

B．They have achieved the desired effect.

C．They put great pressure on stores.

D．They are not carried out effectively.

3. What is the government’s attitude towards the Parkour athletes’ act?

A．Worried.

B．Supportive.

C．Doubtful.

D．Unconcerned.

4. What does the text mainly talk about?

A．Why Parkour is so popular among young people in Paris.

B．Why it is difficult to fight against light pollution in Paris.

C．How the lighting of shop signs affects the night view of Paris.

D．How young people in Paris help save energy through Parkour.

4 . Tracy Anderson

Gwyneth Paltrow and Victoria Beckham are fans of the Tracy Anderson Method, which involves dance-based classes using body resistance and very light hand weights. Her online programme includes a new weekly workout, as well as access to existing classes, her digital magazine and meal planning guides. It’s at ￡69 per month, but you get a discount for annual membership.tracyanderson.com

Roar

The singer Ellie Goulding and the fashion designer Henry Holland are said to be fans of Roar’s daily live classes, which include the Overdrive—a high energy weights-based workout focusing on upper-body strengthening and cardiovascular fitness. Their founder, the three times Olympian speed skater Sarah Lindsay, has also trained the broadcaster Piers Morgan and the DJ Nick Grimshaw. There’s a 14-day free trial, then membership starts at โ12.50per month with live daily workouts and unlimited access to the library. roar-fitness.com

Centr

The Thor actor Chris Hemsworth and his personal trainer Luke Zocchi launched the Centr app in 2019. It features 20 and 40-minute session s of HIIT, Pilates, yoga, boxing and guided meditation, plus recipe ideas, a meal planner and stress and well being support. It’s offering a free seven-day trial, and starts from £7.83permonth. centr.com

Get It Done

The former professional footballer and celebrity trainer Bradley Simmonds launched his platform, Get It Done, in 2020. The app includes daily live streamed and on-demand classes featuring yoga, core fitness and strength. From ￡22 per month. Getitdone. fitness

1. What do Tracy Anderson and Centr have in common?

A．Dance-based classes.	B．Special magazines.
C．Meal planning guides.	D．A free trial period.

2. |Which can probably offer one-on-one classes?

A．Tracy Anderson.

B．Roar.

C．Centr.

D．Get It Done.

3. Who is the text intended for?

A．Professional athletes.	B．Fitness enthusiasts.
C．Famous celebrities.	D．Personal trainers.

5 . It’s December and there’s a definite chill in the air. The last thing you probably feel like doing in winter is opening a window, turning down the central heating and shifting workouts from a warm, cosy gym to the outdoors.       1     Here’s how experts say we can embrace it.   

Hop off the treadmill (跑步机) and head outdoors for a greater fitness effect. Cold as it seems outdoors, running, cycling or walking in winter not only are good for you, but also make you feel easier once you get moving. Provided conditions are not freezing, our bodies tend to respond positively to colder weather workouts. Compared with exercising in the heat, there is less stress on the heart.     2    

Cool your bedroom to burn extra calories and sleep well. Underfloor heating and a quilt might make your bedroom feel cosy but they won’t help you sleep.    3    By gradually cooling the temperature in your bedroom you could drop off more easily and burn more calories even as you sleep.   

Turn down the central heating to improve your blood sugar control. Studies have shown how repeated exposure to colder temperatures removes sugar from the blood quickly, a risk factor for diabetes (糖尿病).     4     That would just make the household cold and uncomfortable, so we should reduce it slowly so that nobody notices.   

    5     One of the simplest ways to inject the benefits of colder temperatures into your lifestyle is cold water in the shower, which could potentially have a profound effect on mood. Additionally, the cold-water shower can stimulate leukocytes, blood cells that fight against infection.

A．Take an outdoor dip to relieve stress.

B．Therefore, it is likely to feel less of an effort.

C．Neither will they better your health and fat-burning potential.

D．The key is not to lower the temperature by several degrees suddenly.

E．Take a cold shower to boost your mood and support your immune system.

F．But embracing, rather than avoiding cold temperatures, can enhance health.

G．Being so uncomfortably cold that we shake is not required for a health boost.

6 . Mathea Allansmith isn’t your typical grandmother, and she’s the oldest woman in the world to have completed a marathon. She was 92 years 194 days old when she triumphantly crossed the finish line at the 2022 Honolulu Marathon, setting up the record for the oldest person to complete a marathon (female).

Mathea, now 93, of Koloa, Hawaii, USA, stays in shape all year round by running six days a week, no matter the weather. Come rain or shine, she covered 36 miles every week, even when she’s on holiday. The retired doctor didn’t take up running until she was 46 years old. After a colleague suggested running two miles per day.

“The Honolulu Marathon is my favourite marathon partly because they don’t close the gate at a certain time which allows even the slowest runners to finish the race,” she said. “It’s one of the best-executed races. Fantastic registration, set up and management makes it a joy to participate in.

Mathea, who doesn’t allow her age to slow her down, says she is happiest when she’s on the road. She enjoys running for miles and waving and saying hello to the people she passes. To stay in shape, Mathea, who runs year around, keeps a steady training routine. “I train year-round but increase the mileage starting 18 weeks before a marathon,” she said.

Mathea says it was her career as a physician that allowed her to understand how her body and mind respond to diet and exercise. “I see the direct connection between moving and health,” she said. It is important to reduce stress rather than ignoring it without a plan on how to do so in the long run. Of course, exercise of any kind is a natural stress reducer. ”

Mathea intends to keep running marathons for as long as she can and would like to attempt the record titles for the oldest person to complete a half marathon (female) and the oldest person to complete a 10K (female) within the next year.

1. What does the underlined word “triumphantly” in the first paragraph mean?

A．Absolutely.

B．Literally.

C．Successfully.

D．Precisely.

2. Why does Mathea Allansmith like the Honolulu Marathon?

A．It provides the most awards.	B．It’s easy to break a world record.
C．It has the strictest management.	D．It has no time limit policy.

3. What contributes to her understanding the connection between moving and health?

A．Her profession.

B．Her hobbies.

C．Her colleagues.

D．Her family.

4. The last paragraph mainly talks about Mathea’s ________.

A．achievements

B．ambition

C．independence

D．adventurous life

7 . How to Prepare For a Long Distance Run

A long distance race will leave you sweaty, sore, and deeply satisfied.     1    . However, working your way up to that long run is a challenging process that requires both mental and physical preparation.

Identify your goal

    2     Long distance runs span a range from a 3K (three kilometers) all the way up to a marathon (over 40 kilometers) or an ultra-marathon (over 60 kilometers). Think about your previous athletic experience and how hard you want to push yourself.

Figure out a training plan

You probably don’t want to wait, but it’s important to give your body time to adjust to long-distance running. Depending on your fitness level, it takes a new runner about 3 to 6 months to prepare for a half marathon and about 6 to 12 months to prepare for a marathon. If you’re running a very long race, like a half or full marathon, make use of a professionally developed training plan.     3     , or you can turn to an experienced coach for advice.

    4    

This sounds surprising but is essential. You can’t keep a quick run for ten miles, so don’t try. Pace yourself ——you can always build up speed later in your training. The most important thing right now is learning to cover a lot of ground.

Find a runner’s group

If you want to get feedback, motivation, and potential new friends, locate a runners group near you. They’re all over the place and they exist for all different levels and events.     5    .

A．Run slow

B．Make steps faster

C．You have the freedom to decide your distance

D．There are many plans available on the Internet

E．You can try Googling your area’s running groups

F．Arm yourself with hard work and you will make it

G．It’s difficult to meet the challenge without preparation

8 . It’s common nowadays for people to schedule a fitness plan. Whatever the drive behind it, whether health-related, performance-related or just plain vainglory (虚荣心), it is not uncommon for people to take regular exercise.

But if you’ve never done it before, what’s the best way to go about it? Well, many people make use of a PT — that’s a personal trainer. This might be because they’re wet behind the ears or maybe they just don’t want the trouble of designing their own workout plan. A PT will create a plan based on the aim of an individual. They will tailor it to your current abilities and, better still, they will teach you how to move in a proper way.

However, the trade-off with a PT is the price. Each hourly session can be steep considering the double whammy of having to pay both the PT and membership of the gym. If you are at all strapped for cash then regular sessions might be out of your budget.

So what’s left? Well, if you have the grit for it, you can make your own plan. It’s relatively easy to do if you have the know-how. But before you do, here are some basic pointers.

First, keep your fitness goal in mind. Are you looking to slim down, bulk up, or get shredded? Whatever it is, make sure you choose to be in pursuit of that goal. Next, do your research. Social media is full of fitness videos and advice. Watch as many as possible, but make sure to be critical of them — everyone has a different body. Finally, keep your feet on the ground. Be patient with yourself and set realistic goals — it takes at least three months to see realistic body changes. A good workout is difficult and challenging, but never painful. Pain means you are damaging yourself.

1. What drives people to go to the gym?

A．To keep a fit figure.	B．To make friends.
C．To avoid vainglory.	D．To become a celebrity.

2. What kind of person would choose a PT?

A．A student short of budget.	B．A busy workaholic.
C．A green hand in exercise.	D．A professional athlete.

3. What should be paid attention to while making our own fitness plan?

A．Bear in mind our fitness goals.	B．Be a member of the gym.
C．Set a training timeline.	D．Watch latest fitness videos.

4. What’s the text about?

A．The necessity of exercise.	B．How to make a fitness plan.
C．The practical skills of workout.	D．How to be a personal trainer.

9 . Competing for a Trip to Soma Bay, Egypt

Soma Bay is a perfect place for sunny relaxation. If you take a trip there, you can also take part in the competition we organize.

The Destination

Lapped by the Red Sea on three sides and with views of sandy beaches and desert mountains, Soma Bay can attract nature lovers most, Spreading across almost 2,500 acres, the Egyptian tourist attraction has an 18-hole golf course designed by Gary Player, a golfing enthusiast, as well as the largest Thalasso spa in Africa. Kiteboarding, diving and horse riding are all on offer, too.

Of Soma Bay’s five accommodation options, a five-star hotel enjoys a fantastic location on the highest point of the Soma Bay peninsula. It has a number of guest rooms and suites with private balconies, as well as four on-site restaurants, You can enjoy beach-side pizza, take afternoon tea, or stop for a drink by the 18th hole. They are all offered by the hotel.

The Prize

With the official permission of Soma Bay, the winner can enjoy a four-night stay in a classic room at the five-star hotel on a half-price basis. The prize includes return economy class flight tickets with overhead cabin luggage from the UK to Hurghada International Airport up to the value of £650 per person, with direct routes available from cities including London, Manchester and Bristol, plus return airport transfers to Soma Bay (UK transfers aren’t included).

To Enter

Answer the following question online at natgeotv,com/uk/competitions:

ON WHICH SEA IS SOMA BAY LOCATED?

Competition closes on 31 October 2023.

The winner must be a UK adult resident, aged 18 or over.

1. What does the five-star hotel offer?

A．Games on a golf course.	B．Tickets for kiteboarding.
C．Something to eat and drink.	D．Accommodation on the beach.

2. What can the winner get?

A．A free stay in the perfect hotel.	B．A return airport transfer to the UK.
C．A possible direct flight ticket from Bristol.	D．A first class flight from the UK to Hurghada

3. What do we know about the competition?

A．It welcomes children.	B．It covers multiple questions.
C．It targets at Egyptian citizens.	D．It ends on the last day of October.

10 . The 19th Asian Games are about to kick off, opening on Sept 23 in Hangzhou. Held in a city famous for its digital technology, the Games have the principle of “being smart”.

With the rise of high-definition livestreaming(高清直播), sports venues(场馆) have placed higher demands on internet connections. In the Hangzhou venues, 5G-Advanced, or 5.5G technology, will be applied. Zhang Jian from China Telecom told Economic Information Daily: “The technology of 5.5G can support the high-definition livestreaming of about 10 events at the same time.”

A strong signal for a smooth livestreaming experience and fast Internet speed for audiences during the events will be achieved through the use of Reconfigurable Intelligent metaSurface (RIS) technology. It looks like a white-colored board, and is roughly the size of a TV. RIS can effectively reflect signals covering up to 10,000 square meters with no internet dead spots.

Online viewers will also get to enjoy some smart technology. Take the badminton competition venue as an example. On the second floor of the stadium, there are 20 high-definition cameras. A virtual reality (VR) camera is also positioned at the net, capturing(捕捉) athletes’ movements from different angles. Backstage staff can create slow-motion videos 5 to 10 seconds after the move, reported the IT Times.

Viewers wearing VR glasses can see what’s happening within the stadium remotely. They can “move around” in the virtual scene and even stand beside the athletes to cheer them on. When watching the Games on their smartphone, viewers can choose from four perspectives, including a bird’s eye view or a close-up view of an athlete.

Viewers can also get a quick tour of the venues in the metaverse(元宇宙). By clicking into a mini program on Alipay, users can enter the metaverse, where Asian Games venues and maps are re-created in an animated(动画的) style. Each user can have their own digital character. Users can “take a walk” in different venues and chat with other users. They can also play mini-games with other users, such as playing with different competitors in a running contest.

1. What do we know about RIS technology?

A．It is a type of 5.5G technology.	B．It enables virtual experiences.
C．It enhances Internet connectivity.	D．It improves the definition of videos.

2. Why is the badminton competition venue mentioned?

A．To suggest the complexity of building the venue.

B．To show its differences from other venues.

C．To highlight the efforts of backstage staff.

D．To illustrate the use of smart technology

3. What can viewers do with VR glasses?

A．Interact with athletes.	B．Watch slow-motion replays.
C．Experience games from four angles.	D．Feel like they are at the scene.

4. How can viewers enter the metaverse to experience the venues?

A．By purchasing a set of game equipment.	B．By creating an animated character.
C．By accessing a mini program.	D．By opening a new account on Alipay.