During the summer vacation, I took part in     1     16th Natural English Contest (竞赛), in which I was listed in the top 10 and     2     (gain) valuable experience.

I never expected     3     (go) that far. And I had never thought about standing that high on the stage.     4     at that moment, I set out for the long ride. All I had to do was try.

Preparing for the contest, practicing a 3-minute speech, and overcoming stage fright (怯场), I spared no effort to take part in the competition.

One of my     5     (teammate), my good friend in my school, gave me lots of encouragement and advice during the contest. Her ideas were new and powerful and she stayed quite calm when she was fighting against her     6     (compete). She was like my coach,     7     showed me how to search for related materials online and how to express my own view     8     (logical).

Thanks     9     the contest and the help of my friend, I now feel relaxed on stage and confident when     10     (talk).

2 . For some people, walking or running outdoors is a great way to exercise. What may not be so great is seeing rubbish all over the ground. Well, some people are doing something about it.     1     “Plogging” began in Sweden. The name connects the Swedish word “plocka,” which means to pick up, and the word “jogging,” which means to run slowly.

A Swedish man named Erik Ahlström, started the movement in 2016. He moved to Stockholm from a small community (社区) in northern Sweden. Each day he would ride his bike to work. He became worried about the amount of rubbish and litter he saw each day on his way to work. So, he took matters into his own hands. He began picking up the rubbish.     2    

Today, plogging is an official activity, which is becoming more and more popular. People of all ages are welcome to plog. Exercise while helping your community.     3     It can also build closer social connections in a community. When the street looks bad and it’s dirty, you're going to feel bad about the community. You may even feel less safe because of that. So if we’re all doing our part and picking it up, it’s very easy to help beautify it, and help build those social connection.     4     You get to feel some social duty when you do this.

Along with cleaning up the environment, there may be another reason to choose plogging instead of just jogging. You may get a better workout. One fitness app, Lifesum, records one hour of plogging as burning 288 calories.     5    

As can be seen, cities around the world now hold plogging events. The goal is to spread the idea that littering is not acceptable. People would think twice before dropping a garbage on the ground.

3 . It is not as simple as opening the door and hitting the track in winter. There are a few things you can do to ensure you are getting the most out of your run, and, importantly, not doing more harm than good.

Warm up, cool down

    1     Your muscles need some time to warm up when it's cold, so take it easy when you set off and do a few stretches （伸展）once you're finished.

Drink water

You might not feel hot, but that's because sweat evaporates （蒸发）more quickly into the chilly, dry air. So be sure to drink water before, during and after cold-weather workouts.     2     A belt bottle conveniently attaches to your waist so you don't have to carry it and can have a drink whenever you feel like it・

    3    

Running in cotton is a bad idea. Wear thin, breathable layers of synthetic （合成 的)）clothing that help protect you from the wind and snow, but still let out heat and moisture （水分）.Thirty percent of your body heat escapes through your hands and forty percent through your head. Wear a hat, or beanie （无边小便帽）, and gloves so your circulatory system can distribute warm blood to the rest of your body.     4    

Run into the wind

    5     . Obviously, it will be an easier passage home with some extra help from Mother Nature. But, more importantly, you won't have the wind in your face for the second half of your run, when you are more likely to be sweating and catch a chill.

Many teens in high school want to try out for sports because they think playing sports will make them more popular. But there are lots of other     1    （benefit）of sports that teens may overlook（忽视）.

With TV, movies, computers, and video games     2    （become）more and more popular, it has become much     3    （easy）for teens to be home by themselves rather than going out with friends. Teens used to hang out at the mall or drive around the town; now they just sit at home. Getting teens into a sport     4    （give）them an opportunity to go out and socialize.     5     they may not find a new best friend, they will learn how to interact and work as     6    team, something that they'll find     7    （use）later in life.

More and more teens are becoming overweight. If teens see that their physical condition is causing them to perform     8    （bad）, they may be motivated to do other activities     9    （get）healthy. When your children reach their youth, part of good parenting will provide them     10     the direction and encouragement and continue to help them develop a healthy style of living.

6 . Before there was the written word, there was the language of dance. Dance expresses love and hate, joy and sorrow, life and death, and everything else in between.

    1    We dance from Florida to Alaska, from north to south and sea to sea. We dance at weddings, birthdays, office parties and just to fill the time.

“I adore dancing,” says Lester Bridges, the owner of a dance studio in Iowa. “I can’t imagine doing anything else with my life.” Bridges runs dance classes for all ages. “Teaching dance is wonderful.     2    It’s great to watch them. For many of them, it’s a way of meeting people and having a social life.”

    3    “I can tell you about one young couple,” says Bridges. “They’re learning to do traditional dances. They arrive at the class in low spirits and they leave with a smile.     4    ”

So, do we dance in order to make ourselves feel better, calmer, healthier? Andrea Hillier says, “Dance, like the pattern of a beating heart, is life. Even after all these years, I want to get better and better.    5     I find it hard to stop! Dancing reminds me I’m alive.”

According to a review of evidence in a medical journal, runners live three years     1    (long) than non-runners. You don't have to run fast or for long    2    (see)the benefit. You may drink, smoke, be overweight and still reduce your risk of     3     (die) early by running. While running regularly can't make you live forever, the review says it     4     (be) more effective at lengthening life    5     walking, cycling or swimming. Two of the authors of the review also made a study published in 2014    6    showed a mere five to 10 minutes A day of running reduced the risk of heart disease and early deaths from all     7    (cause).

The best exercise is one that you enjoy and will do. But otherwise…   it's probably running. To avoid knee pain, you can run on soft surfaces, do exercises to    8    (strength)your leg muscles(肌肉),avoid hills and get good running shoes. Running is cheap, easy and it's always    9    (energy).If you are time poor, you need run for only half the time to get the same benefits as other sports, so perhaps we should all give    10    a try.

8 . If you are already making the time to exercise, it is good indeed! With such busy lives, it can be hard to try and find the time to work out.     1     Working out in the morning provides additional benefits beyond being physically fit.

Your productivity is improved. Exercising makes you more awake and ready to handle whatever is ahead of you for the day.     2    

Your metabolism(新陈代谢) gets a head start.     3     If you work out in the mornings, then you will be getting the calorie(卡路里) burning benefits for the whole day, not in your sleep.

    4     Studies found that people who woke up early for exercise slept better than those who exercised in the evening. Exercise energizes you, so it is more difficult to relax and have a peaceful sleep when you are very excited.

    5     If you work out bright and early in the morning, you will be more likely to stick to healthy food choices throughout the day. Who would want to ruin their good workout by eating junk food? You will want to continue to focus on positive choices.

There are a lot of benefits to working out, especially in the mornings. Set your alarm clock an hour early and push yourself to work out! You will feel energized all day long.

2.可适当增加细节，以使行文连贯。

10 . All over the world people are hooked on sports, which help them to strengthen their body and build their character.     1     They improve the participants’ physical skills, and provide entertainment for the audience as well.

Many people like to watch others play games.     2     Often they get very excited when “their” player or team wins. If they are crazy about the game or the player, then they’ll become their die-hard fans. Some sports are so interesting that people everywhere go in for them. Football, for example, has spread around the world. Swimming is popular in countries near the sea or in those with many rivers.     3     And think of people in cold countries. Masses of people love to skate or ski in Japan, Norway or Canada.

    4     Chinese boxing, also has a very long history. But basketball and volleyball are rather new, which started in the late of the nineteenth century. People are inventing new sports or games all the time. Water skiing, as a modern game, is one of the newest in the family of sports.

People from different countries or races may not be able to understand each other, but after a game, they get to know each other better and they often become good friends.     5     They learn to fight hard but fight fair, to win without pride and to lose with grace. They also learn to be competitive and optimistic, which will equip them for life challenges in the future.