1 . Can you move 11 minutes a day? You’ll live longer if you do

There is no denying that 2020 has reduced activity levels. Between the Zoom meetings, Netflix binges and virtual cocktail hours, increased sitting is a pandemic-driven reality for many.    1     But there is good news! Despite all that sedentary time, with as little as 11 minutes of movement a day, you can increase your life span, a recent study has found.    2     It's true; past studies, including a popular study from 2016, had originally put the daily exercise target at 60 to 75 minutes for mortality benefits. However, that study was based on self-reported data, which this latest study, published in the British Journal of Sports Medicine, found to be flawed due to people misremembering their actual activity levels.

Taking a more objective approach, scientists at the Norwegian School of Sports Medicine based their research on the use of activity monitors to track exercise versus sedentary time. The results showed that participants who exercised 35 minutes per day saw the biggest statistical difference on life span. Yet just 11 minutes of moderate exercise — equivalent to a brisk walk — still had a noticeable positive impact.     3    

Here is a way to consider—4 sets of a 3-minute body-weight exercise sequence. Depending on the exercises you use, you may go at a slightly different pace during each round, making it about 11 minutes. When selecting your exercises, try to pick a sequence of movements that will equate to a full-body workout of moderate effort.     4     Ideally, do a combo, determining the number of repetitions for each exercise based on your fitness level and maintaining a three-minute sequence for the time frame.

See how easy it is to fit in 11 minutes of daily exercise? You can do it.     5     Although no one can give you a do-over of 2020, you can make up for lost time by adding a little more to your life span.

A．In fact, you owe it to yourself after getting through this past year.

B．And studies have revealed the great health risks of prolonged sitting.

C．The simplest way is with a walk outside or on the treadmill at your local gym.

D．A lower barrier makes it easier to get even the most inactive among us moving.

E．You might wonder about the hour-per-day measurement you've been hearing about for years.

F．What's more, both time frames were positively impactful, regardless of the amount of sitting.

G．Avoid doing only upper-body movements unless you do lower-body movements the next day.

2 . It has been difficult to sit on the bench most of the time, watching my team from the sideline. I always_______why I am not good enough to be on the floor. After endless hours of work and devotion,_______myself through drill after drill, the last thing I want is to be a cheerleader. The feeling of being worthless is sometimes too much and drives me to quit on the spot. I often feel as though my_______are wasted and my time is eaten away, devoted to nothing. It is heartbreaking to be a spectator（旁观者）for the game I love, knowing that no one has enough faith to give me the chance to perform on the floor. Tears well up, but I_______them back. I shouldn't be so upset over something so silly.

Away from the game, it's easier to put my thoughts together, rather than letting my_______drive my reasoning. I consider why I am where I am. I have played basketball my whole life. I have a strong_______for the sport and always have. There is nothing like the excitement of playing: the swish（飕飕声）of the net, the sweat rolling off my cheeks, even the bruises（青肿）are battle wounds worn_______after every game.

Even if I don't play much, I participate in every game. I am part of a team of girls who_______together like a family. I am there for them, as they are for me.

Should I move on? Or should I stay with my team and continue playing basketball with great passion just a little longer? The decision isn't difficult when I consider the joy that being a part of a team_______me—and not just any team, but my team. I love basketball and my teammates. When I think about that, my__________from the bench really isn't so bad after all.

1.

A．wonder

B．promise

C．accept

D．realize

2.

A．following

B．supporting

C．discovering

D．pushing

3.

A．beliefs

B．chances

C．efforts

D．experiences

4.

A．hold

B．give

C．take

D．call

5.

A．hardships

B．possessions

C．feelings

D．achievements

6.

A．imagination

B．admission

C．caution

D．passion

7.

A．bravely

B．proudly

C．regretfully

D．painfully

8.

A．fix

B．add

C．argue

D．stick

9.

A．cheats

B．brings

C．urges

D．controls

10.

A．request

B．intention

C．view

D．ambition

3 . 阅读表达

Until quarantine (隔离期) ends, we are left picturing what physical effort we might make: working out at the gym, playing on a competitive sports team, swimming, biking, or rock climbing. However, we don’t often think of martial arts as a possible activity; instead, we rule it out because we think it’s dangerous, uncommon, and even, impossible. Martial arts isn’t considered a sport, right?

Well, here’s some good news: you're wrong! Martial arts is much more common than people think, and you can start learning at any age. Practicing martial arts is a great way to keep in shape (both physically and mentally). And it’s much less scary and much less difficult than it’s usually portrayed as in movies, so worry not, you don’t need to be the karate kid to have a blast! Let’s look at what you can usually expect from martial arts of any style.

Good martial arts generally requires you to focus on the position and movement of every one of your limbs, sometimes even your breathing too. Think about it: when you leave the gym, your mental state has improved and you are much calmer. This is because you’ve only paid attention to one activity. It is a great way to clear your head, and practice can help you learn to stay more focused in general (say, when you start your schoolwork afterwards).

Long series of choreographed (编排好的) moves (including when to breath in and out) called forms are often described as “moving meditation (冥想)” ; they’re meditative in the same way doing repeated moves is, but much more so. Martial arts practice can be as slow or as intense as you want, but it’s always extremely engaging.

Martial arts also improves your coordination, and greatly improves your posture. I have personally seen students go from slouching and knocking things over to walking tall with their shoulders back in just a couple of months.

There are many styles and countless subtypes and mix-ups of martial arts. Whichever one appeals to you, know that all of them are good choices, competitive or not.

1. Why isn’t martial arts considered a sport by some people?
2. What should people focus their attention on when doing martial arts?
3. Please decide which part is false in the following statement, then underline it and explain why.
Martial arts practice is beneficial because it can not only make us more facially attractive but also help improve our mental state.
4. a) Which type of sport do you prefer, slow sports like yoga, or competitive sports like basketball? Explain why. (about 40 words)
b)Give an example of another Chinese traditional sport and introduce its advantages. (about 40 words)