1 . How to Stay Healthy and Active

It is important to remain healthy and active throughout life, especially as you age. Try making a few changes that you think you will be able to manage.     1     Then they will become part of your natural routine

Inspire yourself by understanding the many benefits of exercise. When you don’t feel like working out, it might help to focus on the reasons why you made the decision to get fit. Exercise not only controls weight, but helps fight disease, improves the immune system, and gives you more energy.     2    

Choose an activity you enjoy. Many people find that going to a gym several times a week is a convenient way to exercise, but there are many other ways to stay healthy and active.     3     You might also consider taking lessons for something you’d like to learn: dancing, surfing, or ice skating.

    4     Having an “exercise friend” will help you both to stay motivated, and will make your workout time more enjoyable. For a fun weekend activity, get some friends together to play basketball, softball, volleyball, or tennis.

Set realistic goals.     5     And meeting your goal milestones will give you a wonderful boost of confidence and a feeling of accomplishment; however, be sure to break your overall goals down into small, manageable steps, so you won’t become discouraged.

A．Seek for the company of a friend.

B．Spend more time with your family.

C．And stick to them for a couple of months.

D．Setting goals for yourself will help keep you motivated.

E．Staying fit can markedly improve your overall well-being.

F．Exercise also improves your mood and helps you sleep better.

G．Running, walking, and swimming are all great ways to stay fit.

2 . Maybe you plan to ring in 2023 with a new resolve to lose weight, exercise more, not sweat the small stuff. And maybe these resolutions sound familiar — maybe just like the ones you made a year ago! So how can you ensure that your determination to get healthier in 2023 sticks?    1    

Dream big. Want to compete in a marathon or triathlon? Lose 50 pounds or just enough to fit into clothes you once loved? With perseverance (毅力), encouragement, and support, you can do it.     2    Many will cheer you on. Some will be happy to help in practical ways, such as by training with you or taking on tasks you normally handle in order to free up your time.

    3    Any time you fail to make a change, consider it a step toward your goal. Why? Because each sincere attempt represents a lesson learned. When you hit a snag (碰钉子), take a moment to think about what did and didn’t work. Maybe you took on too big a challenge?     4    

Give thanks for what you do. Set your sights on finishing that marathon,not on running it. If you compete to complete, you’ll be a winner even if you wind up walking as much as you run. With exercise — and so many other goals we set — you’ll benefit even when doing less than you’d like to do.     5    If your goal for Tuesday is a 30-minute workout at the gym, but you only squeeze (挤出) in 10 minutes, feel grateful for that. It’s enough. Maybe tomorrow will be better.

A．Learn from the failures.

B．Avoid repeating past failures.

C．Any activity is always better than none.

D．An ambitious aim often inspires others to help you.

E．Try the following tips to help you create long-lasting change.

F．Having a solid system can help you stay motivated and accountable.

G．If so, change into a less ambitious challenge, or break the big one into tinier steps.

3 . Probably you grew up with a stop-snacking mom. That is a mom who tells her kids that snacks (零食) are bad. They will make you fat. They will hurt your teeth.

Well, Mom may be right about most things, but she isn’t right about all snacks. There is actually a healthy way to snack.     1    ! The right snacks can keep you from eating too much at dinner and keep you from getting fat.

The first rule about snacking is to make your own. Don’t buy snacks that are already wrapped and sold in stores.     2    .

The second rule about snacking is to eat things that take longer for your body to process. Things like bread and crackers (饼干) are processed quickly by your body.     3    , and you’ve got a winning snack.

    4    . Especially when you are working, it is easy to mistake being tired for being hungry. And you might not really be hungry at all. Your body might just be trying to tell you to drink some water. Have a bottle of water before you pull out another snack. That might be all you really need.

With one or two snack breaks during your day, you will probably find that you eat less at lunch and dinner.     5    . And eating less is a great way to start losing weight. Sorry about that, Mom.

A．The third rule about snacking is to remember water

B．Have some cheese or yogurt to go along with some bread

C．The most important rule is avoid snacks when hungry

D．In fact, snacking the right way can keep you healthier

E．Try fresh or dried fruit which makes ideal snacks

F．Most of those snacks have too much sugar and salt in them

G．Smaller meals will help you cut down the amount of food you eat during your day

4 . Chen Wei, a high school student, was having dinner when he heard someone screaming from another table. A fellow diner, Zhang Tao, was choking on something. He was holding his throat with his face turning red, while his desperate friends were slapping him on the back. Chen wasted no time. He rushed to Zhang’s table at once. With the help of Zhang’s friends, he was able to help Zhang to his feet. Then, standing behind Zhang, Chen did the Heimlich manoeuvre. The food was instantly forced out, and Zhang began to breathe again.

Choking victims usually have only about four minutes before they collapse (崩溃) and sometimes die, leaving no time for an ambulance to arrive. To solve this problem, in 1974, an American doctor, Henry Heimlich, created the Heimlich manoeuvre, saving thousands of lives around the world. Doing the Heimlich manoeuvre is quick, practical, and easy. It is so easy, in fact, that almost anyone can lean how.

If you see someone choking, first call the emergency services. Then, make sure the victim is really choking: A choking person cannot speak. Slapping the victim’s back will often force out the obstruction. If this does not work, you can perform the Heimlich manoeuvre by standing behind him and wrapping your arms around his waist. Make a fist with one hand and place it in the upper part of his stomach. Grabbing your fist with your other hand tightly, push up and into his stomach in one motion. Continue doing this until the obstruction is forced out.

With choking victims, every minute counts. You can’t just sit there and do nothing. Luckily, Chen had learnt how to give first aid in school. Seeing Zhang choking, he remained calm and reacted immediately. Chen later said about the incident, “How could I justify sitting there and doing nothing? We are all humans, and we all have a responsibility to look after one another’s welfare”.

1. What is the Heimlich manoeuvre?

A．An American doctor.	B．A choking victim.
C．An emergency situation.	D．A first aid method.

2. Why is choking such a serious condition?

A．Millions of people die of it every year.

B．Most of the victims are young children.

C．It is minutes before a victim falls down or dies.

D．There are no effective ways to save victims from it.

3. Which action does the Heimlich manoeuvre NOT include?

A．To make a fist with one hand.

B．To hold the victim’s throat with one hand.

C．To grab your fist with the other hand tightly.

D．To stand behind the victim who is really choking.

4. Which word can describe the quality of Chen Wei?

A．Ambitious.	B．Cooperative.
C．Responsible.	D．Optimistic.

5 . It might seem like something from a science fiction movie, but scientists today are working on ways to combine certain kinds of bacteria with tiny robots. Scientists want to use these creations to improve the way we give medical treatment. They claim that drug therapy (疗法), disease diagnosis, and even surgery could be greatly aided by the use of nanobiotechnology. Nano-means “tiny”, and bio-means “life”. This tiny technology will use living organisms in combination with electronics.

Electronics makers already use tiny robots to build complex but very tiny circuits. Medical scientists want to use these robots to repair patients’ damaged organs or to direct medicines to affect specific cells. For example, tiny robots could be engineered to deliver chemotherapy (化疗) directly to cancer instead of to the entire body.

Existing electronics are the right size, but they lack practical use. Robots that can be built small enough to enter a person’s cells would be too tiny to move on their own. Therefore, scientists want to use tiny organisms such as bacteria to act as vehicles for the robots. The bacteria will be “driven” through the bloodstream by magnetic pulses (磁脉冲). Once the bacteria are in the correct locations, the robots will be able to do their jobs. In theory, these robots will cause less damage to the body than traditional methods of delivering medicines or performing surgeries.

Nanobiotechnology has yet to be put into practice, but many people already have concerns about its use. Some people worry about the ethic (道德标准) involved with controlling live organisms—and the possible side effects for their human hosts.

1. What does the second paragraph mainly talk about?

A．The application of tiny robots.	B．The influence of tiny robots.
C．The operation of tiny robots.	D．The origin of tiny robots.

2. Which of the following could be a future benefit of nanobiotechnology?

A．Cheaper medicine.	B．Less harm to the body.
C．Longer life expectancy.	D．Faster performance of surgeries.

3. According to the medical scientists, robots ______.

A．can locate he bacteria.	B．are driven by medicine.
C．can act as vehicles.	D．are carried by bacteria.

4. Where does the text probably come from?

A．A computer textbok	B．A life magazine
C．A science magazine	D．A biology textbook

6 . When things get wildly busy in the morning, some people don’t have breakfast in order to save time. But that may be a big mistake for students. Whether at home, on the way to school or at school, eating something healthy for breakfast may help a student get better grades.

Researchers looked at 5,000 9- to 11-year-olds from more than 100 primary schools in the UK. They looked at what the students ate for breakfast and then their grades 6 to 18 months later. They found that the students who ate a healthy breakfast were twice as likely to perform above average in educational activities. The researchers also found that unhealthy breakfasts—such as potato chips or a donut did not appear helpful to educational performance. In 2013, an organization in the United States, also looked at possible connections between breakfast and student success in school. They found that on average students who ate breakfast provided by their school attended 1. 5 more days of school per year. These students also scored 17. 5 percent higher on standardized math tests.

Health experts suggest that the best breakfast is a mix of complex carbohydrates (碳水化合物), protein and fat. This gives your body the energy it needs to think clearly and to remember what it learns. Wholegrain bread is an example. The report explains that the brain needs glucose (葡萄糖) to work well. Simply eating a breakfast rich in carbohydrates may make a student tired. So, adding protein helps to prevent fatigue. Having a protein such as milk, yogurt, eggs or meat can help students to feel full longer. Oatmeal (燕麦片), the researchers say, is an example of a breakfast that is rich in fiber and protein. It releases energy slowly because it is a wholegrain food. So, students will feel full longer.

Health experts also suggest not eating too much for breakfast. This can also make a person feel tired and unable to think clearly. They say eating between 350 and 500 calories in the morning is a good amount of energy to start the day.

1. How did the researchers carry out the researches?

A．By inquiring about students’ living habits.

B．By providing students with free healthy breakfast.

C．By asking students to fill in varieties of forms.

D．By tracking and comparing students’ breakfast and grades.

2. Which is the best breakfast choice according to health experts?

A．Wholegrain bread and some juice.

B．A donut, an egg and a glass of milk.

C．An egg, a glass of milk and some potato chips.

D．Wholegrain bread with beef and a bowl of oatmeal.

3. What does the underlined word “fatigue” in paragraph 3 probably mean?

A．Laziness.

B．Loneliness.

C．Tiredness.

D．Unhappiness.

4. What is the text mainly about?

A．The way of cooking a large breakfast.	B．The importance of having a good breakfast.
C．How to stay energetic throughout the day.	D．How much breakfast we should eat each day.

7 . Sure, there’s no one-size-fits-all way to personal health. But if there’s a secret to physical exercise success, this could be it.

Whether you want to lose weight or grow high, it’s no secret that staying active is an essential and necessary part of a healthy lifestyle. But as for exactly how much exercise you should be doing, it all depends on your exercise goals.

Still, there are general rules that anyone should follow, according to the personal trainer Tom Mans. Many people show the one thing that finally made them love exercise. “The type of exercise you do finally depends on your ability, goals, likes and dislikes, equipment available, what injuries you have, and how much time you have available,” Tom Mans told The Independent. Sadly, hitting the gym once or twice a week won’t cut it. Four or five times a week is perfect; however, Mans said you should aim to hit the gym at least three times each week in order to see real results. “A frequent gym routine exposes your body to a lot of training equipment throughout the week, which enables the body to adapt, get stronger, slimmer and fitter,” Mans said. “There are many exercise motivation secrets that actually work in the Internet. You can learn them easily.” 

“Each exercise should last for about 45 minutes to one hour,” Mans said. His preferred routine includes a 10-minute warm-up, 30 to 40 minutes of weight training, and five to 10 minutes of cooling down and expanding.

According to Mans, it’s best to take a day’s rest between weight-lifting exercises to allow your muscles to recover. You need recovery days for those muscles to rest, just like you need sleep every day. Think of your recovery days as days for your muscles to sleep. Lifting without the proper rest and recovery can lead to big issues like extreme tiredness, and mood swings. So take a day off after exercise, but make sure to have other movements in those days to stay active.

1. What decides your amount of exercise?

A．Your intention.

B．Your weight.

C．Your salary.

D．Your lifestyle.

2. What do the underlined words “cut it” in paragraph 3 mean?

A．Go to waste.	B．Bring about tiredness.
C．Take effect.	D．Increase weight.

3. Why should you rest for a day between weight-lifting exercises?

A．To have more time to sleep.

B．To get help from personal trainers.

C．To do some gentler movements.

D．To make muscles return to a normal state.

4. What can be a suitable title for the text?

A．Best ways to keep healthy	B．Effective ways to lose weight
C．Suggestions about how to grow high	D．How often and how long to exercise