1 . How to Fall Off a Skateboard Safely
Skateboarding is very popular exercise. Learning how to fall safely in the course of skateboarding will keep you safer and relatively pain-free. In skateboarding, falling is a big part. It’s unavoidable.
Roll to land on your shoulder or back instead. When you fall, roll to land on your shoulder or back instead, tucking (收拢) in your elbows. The roll takes the energy out of the fall. If you can, roll with the fall — land on your shoulder and let the force of the fall play itself out with the roll.
Learn to run out of tricks. This is where you try something thrilling and the board goes wrong and you catch yourself running.
Wear kneepads on ramps (斜坡). If you are skateboarding on ramps, wearing kneepads can keep you safer from injuries. Teach yourself to always fall to your knees and slide down the ramp.
A.It takes some getting used to. |
B.It will hurt a little, but not so bad. |
C.You can actually practice this and it is fun too. |
D.Learn never to catch yourself with your hands. |
E.Employ wrist guards to avoid injury to your wrists. |
F.You can avoid serious injury with following practical tips. |
G.So you should keep away from this type of exercise as much as possible. |
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. |
A.Train their brains. | B.Build a sound body. |
C.Treat bone diseases. | D.Cut down their weight. |
A.A notice. | B.An oral folktale. |
C.A scientific paper. | D.An advertisement. |
3 . The Olympic Games are old and so are the fans. The median age (中位年龄) of American viewers of the games in Barcelona in 1992 was 39. That increased to 53 for the Rio de Janeiro games of 2016. Overall viewing figures are sinking, too. At the most recent games in Tokyo in 2021, they were a third lower than in 2008.
Thomas Bach, president of the International Olympic Committee (IOC), has admitted that the games risk losing connection. To keep connected with society, the Olympics are expanding, adding what Mr Bach described as “youth-based” sports. In Tokyo, climbing, skateboarding and surfing were put on the schedule. In Paris this year, breakdancing will feature for the first time. Undoubtedly the youth will be excited. But if Mr. Bach wants the Olympics to become more relevant to more people, the best idea would be to include e-sports.
So far the IOC has approached e-sports like an uncool dad. An inaugural (首次的) Olympic E-sports Week took place in Singapore in June. But the choice of events puzzled fans. The archery game, for instance, had been downloaded only 100 times before the tournament was announced. The most recognisable event, ”Just Dance“, is not considered an e-sport by fans. The experiment resulted in widespread doubt. Peak viewership was only more than 22,000.
E-sports command a huge audience. Attracting a big audience matters for the Olympics, which have seen the costs of infrastructure (基础设施) in recent years. The inclusion of e-sports would add income from media rights and sponsorship. Besides, the IOC has other reasons for changing its stand. For one, e-sports may bring Olympic glory to a more diverse group of countries and just like traditional sports, it can show three of the Olympic values: excellence, friendship and respect.
1. What can we know from Paragraph 1?A.The viewing number of the Olympics is reducing. |
B.The Olympic Games are always popular in America. |
C.The IOC didn’t realize the problems of the Olympics. |
D.The median age of Olympic viewers remained the same. |
A.By focusing on more popular and contemporary events. |
B.By adding more sports attracting the younger generation. |
C.By cutting down the number of traditional sports in the Games. |
D.By hosting the Olympics in more countries with diverse cultures. |
A.Unclear. | B.Satisfied. | C.Tolerant. | D.Uninterested. |
A.Differences between traditional sports and e-sports. |
B.Advantages of culturally diverse nations in e-sports. |
C.Potential benefits of including e-sports in the Olympics. |
D.Suggestions on building a safe gaming environment for e-sports. |
4 . Clothes Upcycling (升级改造) Contest 2024
Are you passionate about fashion and the environment? Do you have a creative mind and want to make a positive impact on the planet? Then we have a contest for you!
We are excited to launch the Love Your Chelmsford Upcycling Clothes Contest for secondary school ages(11-18 years), to promote extending the life of our clothes and save them from going to landfills! Upcycling clothes has many benefits including reducing the impact of buying new on natural resources and reducing your carbon footprint.
You have to create clothes from used materials, and transform them into something new and exciting. Each applicant can be one individual person or one group. Applicants can apply multiple times, but only be qualified to win with one submission (提交).
How to Participate:To enter, you must be a resident of Chelmsford and aged 11-18. We will require a before and after picture of your shoes or clothes upcycling project along with a description of the materials and techniques that you used to create your masterpiece (作品). Please send your submission to loveyourchelmsford@chelmsford.gov.uk by June 30, 2024.
Recommended:Show the creation process of your masterpiece and share where everything came from.
Prizes:*Up to 100 applicants will have the option to be listed on our website to sell their upcycled work.
*The most impressive upcycled masterpiece will win a £100 Gift Voucher (礼品券) to shop at Glass Onion, plus there are 5 runner-up prizes of a 183-piece sewing kit.
1. What do we know about the contest?A.Group work will not be accepted. |
B.The participants can apply more than once. |
C.One participant can win more than one prize. |
D.Winning pieces will be selected on June 30, 2024. |
A.A picture of the remaining materials. | B.A list of tools involved. |
C.A description of the techniques used. | D.A video of the making process. |
A.A £100 Gift Voucher. | B.An amount of cash. |
C.A free trip to Glass Onion. | D.A 183-piece sewing kit. |
5 . Cyclocross is cross-country bicycle racing. Racers spend only part of a race on their bikes because only part of the two-mile race is smooth. Other parts of the race have the challenge of obstacles (障碍). When racers reach them, they can ride over them, or pick up their bikes and run.
To be a top racer, you must dismount without slowing down at all. To do this, swing your right leg over the bike seat. At the same time, move the bike away from your body. This makes room for your right foot to hit the ground next to your left foot. As your right foot nears the ground, take your left foot away from the bike. Put both feet on the ground and start running!
As soon as you are running, you have to decide what to do with your bike. You may shoulder it or lift it. It’s important to practice both skills. Sometimes you need to run fast and jump over some obstacles. As your feet hit the ground, you reach down and catch the bottom of your bike. Lift up carefully and keep the bike on your right shoulder while you run. Sometimes you may lift your bike. You catch the top of your bike. Then you lift the bike high enough to get over the obstacles and carefully put the bike on the ground.
After you have carried your bike across an obstacle, you will need to remount. As soon as your bike is on the ground, push off with your left leg, swing your right leg over the bike seat, and move into riding position. Remounting can be the hardest skill of cyclocross. You can learn by watching someone who remounts well.
Cyclocross is a great way to stay active and have fun. However, it can be dangerous. Make sure that you are well prepared. Then, you will just need to go!
1. What can we learn about cyclocross from the text?A.It’s a cross-city bike race. | B.It’s a challenging bike race. |
C.It’s a no-obstacle bike race. | D.It’s a dangerous running race. |
A.Get off a bike. | B.Pick up a bike. | C.Get back on a bike. | D.Practice riding a bike. |
A.To take care of the bike. | B.To jump over obstacles. |
C.To make room for others. | D.To hit the ground harder. |
A.The popularity of cyclocross racing. | B.The history of cyclocross racing. |
C.The records of cyclocross racing. | D.The skills of cyclocross racing. |
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
RoarThe 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
CentrThe 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 DoneThe 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. |
A.Tracy Anderson. | B.Roar. | C.Centr. | D.Get It Done. |
A.Professional athletes. | B.Fitness enthusiasts. |
C.Famous celebrities. | D.Personal trainers. |
7 . Sport plays a huge part in Australian culture. Here are some wonderful sporting events for travelers from all over the world.
Australian Open (January) The Australian Open is perhaps one of the country’s most prized events and biggest summer parties. Hosted in January every year, this two-week tennis event lights up the city and brings the very best tennis superstars to Melbourne along with thousands of fans and a host of world-class singers. | World Surfing Championships (March to May) While summer brings warmer waters, Australia’s autumn comes with the World Surfing Championships, Across the men’s and women’s tournaments (锦标赛), fans can see their favourite players trying their best across a series of events in the surfing capital of Australia, the Gold Coast. |
Uluru Camel Cup (May) If you’re looking for a special Australian event, don’t miss the Uluru Camel Cup. It’s all about a camels’ race to find the fastest camel in Australia. There are several activities that take place over the weekend with delicious food, live music and entertainment. You also have a chance to bet on your favourite camel. | Melbourne Cup (November) The Melbourne Cup is the country’s most famous horse race, which is called “The Race That Stops A Nation”. It’s not all about the racing however, with fashion shows, music, and the best selections of food. This one-day event has become such a big part of Australian culture that it is now an official public holiday. |
A.Australian Open. | B.Melbourne Cup. |
C.Uluru Camel Cup. | D.World Surfing Championships. |
A.January. | B.March. | C.May. | D.November. |
A.It provides food. | B.It is a public holiday. |
C.It lasts for a weekend. | D.It has live performances. |
8 . 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 |
9 . 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.
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.
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.
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).
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. |
10 . 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. |
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. |
A.Her profession. | B.Her hobbies. | C.Her colleagues. | D.Her family. |
A.achievements | B.ambition | C.independence | D.adventurous life |