1 . How to Make Exercise a Habit

The new year is a time when it seems like everyone makes goals to work out and get fit. But by the third week of January, that all seems to go out the window. I’ve seen this happen almost every year: my workout classes are packed with fresh faces.     1     So I will share some tips on how to make exercise a habit, helping you stay healthier in the long run.

Focus on the routine and not the results

These days it feels like everyone is looking for a quick fix or fast results, particularly when it comes to health and fitness.     2     Focus on creating and enjoying the habit. Try scheduling your works alongside one of the other routines you already have in place.

    3    

Everyone seems to want to set big goals of working out 4 times a week with 60-minute sessions. But realistically, if you’re not used to this, it will just be overwhelming and lead you to quit. Given this, doing workouts even as small as5-10 minutes is a good place to start.

Forget the “all or nothing” view

When it comes to exercise, the all or nothing approach does not serve you. Say you plan a workout for today, but say things get crazy at work and you miss your scheduled time. Well that doesn’t mean you’ve failed.     4     Even if you miss your workout, that doesn’t mean you’ve given up. Just remember your results are from your every effort, not matter how small.

Find joy in your workouts

    5     Don’t let yourself be boxed into a certain type of workout just because it’s trendy or everyone is doing them. A workout that suits you will promote your drive and enjoyment.

A．Life happens sometimes.

B．Start with mini workouts

C．Build yourself workout time-zone

D．But in reality, it takes time for results to show.

E．Explore until you find a workout that feels like fun.

F．There is something magical that makes your plan work.

G．But after just a few weeks, they return to the regular number of people.

2 . 听下面一段较长对话，回答以下小题。
1. How did the woman know the gym?

A．From a friend.

B．From a website.

C．From a newspaper.

2. How long is the gym open a day?

A．16 hours.

B．19 hours.

C．24 hours.

3. What service does the gym offer now?

A．Nutritious meals.

B．Free membership fee.

C．Experienced personal trainers.

4. What does the woman decide to do at last?

A．Pay a visit to the gym.

B．Choose a personal trainer.

C．Apply for a membership card.

3 . The holidays can be a difficult time to stay on track with your fitness goals.     1    . Even the most disciplined people can find it difficult to stick to their fitness routines during the holiday season. Here are some expert-recommended tips that can help you stay on track.

    2    .

Planning is the best way to make sure you don’t lose track of your goals. Plan your workouts for the week and mark them in your schedule to assure they are a part of your day.

Exercise early.

    3    . Make sure workouts are in the morning and you’ll set yourself up for a productive day. Then you can enjoy holiday activities and time with family without worrying about when you’ll have time to exercise.

Keep moving.

Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activities reduces the risk of heart disease risk factors. Small efforts to get moving can help your overall health during the holidays. In addition to staying active, try to avoid sitting for long periods of time, such as when watching football games or eating.     4    .

Think out of the box.

The holidays are busy, but do your best to avoid the “all or nothing” mentality when it comes to physical activity.     5     — like taking a family walk around the neighborhood before opening Christmas presents.

A．Plan ahead

B．Plan out your route before you go

C．Exercising in the morning is one of the biggest tips

D．Remember: too much sitting is harmful to your health

E．Your schedule will be filled with family gatherings and celebrations

F．Get creative with exercise and make physical activity a family affair

G．Rather than skipping the gym altogether, make time for a quick workout

4 . 听下面一段独白，回答以下小题。
1. When will the swim classes begin?

A．On May 1st.

B．On April 30th.

C．On April 29th.

2. How many swim classes are being offered?

A．10.

B．15.

C．20.

3. Who must come to the swim skill show?

A．Those who have no Level 3 certificate.

B．Those who want to pass the skill level test quickly.

C．Those who have never attended Community Pool classes.

4. Who will rate the students’ skill levels?

A．The speaker.

B．The instructors.

C．The local community.

5 . 听下面一段较长对话，回答以下小题。
1. What do we know about the woman?

A．She’s never skied before.

B．She was waiting for a man.

C．She made a mistake while skiing.

2. What happened to the woman?

A．Her skis were broken.

B．She got her gloves stolen.

C．A skier drove her into the trees.

3. What does the man think the woman should do to the tall skier?

A．Take a photo of him.

B．Forgive him.

C．Say sorry to him.

6 . There’s a reason why so many people love running early in the morning.     1     Not only do you begin your day more relaxed and refreshed, but you’ve already started things of with an accomplishment. If you think you’re ready to take advantage of the benefits of a morning run, here are five suggestions from the professionals.

●Find a friend, and be gentle with yourself

Finding a partner to run with will give you someone to be responsible for, and make it much harder to blow off the run. It’s also important to remember that this is a process, and you can’t expect to do it perfectly from the beginning.     2     “Once you get into the habit, it becomes natural and actually jump starts your day,” says Sheri Piers, top American finisher at the 2012 Boston Marathon.

●Embrace the movement

“The first few steps or blocks will be tough in the morning. They always are,” says Dr. Jordan Metzl, who has over 32 marathon finishes under his belt. With a practice of more than 20, 000 patients, Metzl’s days are jam-packed, so early morning runs are a must.     3     “Sometimes you have to just do it, and remember that the motivation will come later.” he says.

●Stay warm

    4     “If I go to bed in my sports wear, all I need to do is throw on the outer layers and head out the door. At least that takes away some of the inconvenience,” says Tina Muir, a half-marathoner. She also leaves her alarm on the other side of the room to help push herself up.

●     5    

“I view waking up early like tearing off a Band-Aid,” says Michele Gonzalez, a running coach. “It’s gonna hurt for a bit.” Her advice is relatively simple. “You just have to set the alarm early and start doing it,” she says. “After a few days, you’ll be tired earlier at night and will start going to bed earlier. This makes the early alarm feel a bit more manageable.”

A．It has major benefits.

B．Have a training plan.

C．Make peace with the pain.

D．It’s just like warming up a car in the winter.

E．Even if you have a setback or two, keep at it.

F．Still, he knows how hard it can be to get motivated.

G．The worst part is getting changed in the cold air especially in winter.

7 . A study led by the University of Eastern Finland suggests that teenagers who engage in active school transport (walking/cycling to or from school at least once per week) and leisure-time physical activity perform better at secondary school than their inactive peers (同龄人). Regular leisure-time physical activity was also associated with lower possibilities of school burnout (倦怠). The findings were published in the European Journal of Public Health.

The relationship of physical activity and academic achievement is complex. However, previous studies have found that especially school-based physical activity, such as physical education, can improve classroom performance — particularly in mathematics. Despite this, few studies have examined the association between active school transport and educational outcomes.

In the recently published study of over 34, 000 teenagers, researchers observed that active school transport was associated with higher chances of high perceived academic performance and self-reported competence in academic skills. Being physically active before school could, for example, enhance concentration in class. The association was even stronger for leisure-time physical activity. Similar to previous studies, the relationship between leisure-time physical activity and mathematical skills stood out.

Leisure-time physical activity was also inversely associated (负相关的) with school burnout. As little as 30 minutes of weekly activity was associated with 24% lower possibilities of school burnout. Teenagers who engaged in leisure-time physical activity for 4 to 6 hours a week had 46% lower possibilities of school burnout compared to their physically inactive peers. Both leisure-time physical activity and active school transport were also positively

associated with school enjoyment.

“To the best of my knowledge, this was the first large-scale study to examine the association between physical activity and school burnout among teenagers. Leisure-time physical activity can be an effective way to disconnect from schoolwork and the potential stress related to it. If schools can increase the amount of leisure-time physical activity among youth, both learning and wellbeing benefits can be significant,” said Juuso Jussila, a Doctoral Researcher at the University of Eastern Finland.

1. Which aspect of the study does paragraph 1 focus on?

A．Its purpose.

B．Its subjects.

C．Its result.

D．Its process.

2. According to the text, the relationship between workout and academic performance is ________.

A．complex

B．clear

C．meaningless

D．simple

3. How may a student cycling to school perform?

A．Feel tired in class.	B．Pay more attention in class.
C．Be afraid of learning mathematics.	D．Be eager to do physical activity.

4. What’s Jussila’s suggestion for schools?

A．Asking students to respect teachers.	B．Teaching students how to be happy.
C．Focusing on improving students’ scores.	D．Increasing students’ time for physical activity.

8 . Some Winter Activities

Winter activities are underestimated (低估). The days may be shorter, but the list of fun activities isn’t. Don’t let the winter blues take over.     1    

Finding your favourite.     2     Nobody likes cardio (有氧运动) for a long time, but signing up for an adult sports team, or taking a yoga class on the weekend can be a fun way to break up the boredom of going to the gym. Recreational (娱乐的) sports are also a great way to meet new people.

Walking on snow.     3     Walking with snowshoes is friendly to beginners, and suitable for kids and seniors alike. You can buy a set for under $100 or rent some for the afternoon. Take a friend or walk alone to enjoy the peacefulness of the outdoors in winter.

Skiing. Those that love it really love it. Hitting the ski hills is an old wintertime tradition. It gets you outside, boosts your mood, and serves as a core workout. You don’t need the latest gear (设备) to be able to have fun.     4     If you’re feeling tired of too much indoor time, get your heart pumping at a nearby ski hill.

    5     Taking an online class, or picking up an instrument for the first time, can be incredibly rewarding. Expanding your professional skill can do wonders for your future job prospects. It may take a little planning, but consider learning something new this season.

A．Go to the gym.

B．Learning something.

C．Most ski fields rent gear too.

D．Be active and try these winter activities.

E．The following are things you can do at home.

F．You needn’t be an athlete to enjoy this seasonal activity.

G．The key to keeping healthy is finding what you enjoy doing.

9 . Trainers and parents saw children play sports at a young age and then saw them become professional. Many correlated the training to success. Competitive sports are good for young children because they teach children life skills, provide health benefits, and offer special opportunities.

To begin with, sports teach children life skills. A formal athlete stated, “I played soccer in high school and college and found team sports weren’t just about winning, but also about developing a solid ethic(行为准则), and learning why that’s important.” In short, playing highly competitive sports teaches kids many life skills like teamwork. People will have to use teamwork for the rest of their life, and sports can help them improve that skill. Taking part in sports can help develop a positive attitude towards life, which will help in the long run.

Sports are also good for kids because they provide health benefits. It is healthier for a kid to play a sport competitively than to waste time playing video games all day. Furthermore, a research group of University of California said, “96 percent of the participants(参与者) said they enjoy their sports. They’re all loving life.” That is to say, kids playing highly competitive sports tend to enjoy life instead of doing something else like watching TV.

On the other hand, some people might argue that competitive sports are bad for young children because they are so time-consuming. However, the time spent is not “robbing” kids of their childhood, but offers unique opportunities. Athletes can get success to live their dream life by playing sports. Even though sports are time-consuming, they offer distinctive opportunities.

In conclusion, competitive sports are good for children because they can provide wholesome benefits, create new experiences, and build skills that will last a lifetime.

1. Why is the formal athlete mentioned in paragraph 2?

A．To show a reason	B．To give an example.
C．To list a background.	D．To draw out a new point.

2. What is the most participants’ attitude to sports?

A．Supportive.

B．Uncertain.

C．Uncaring.

D．Doubtful.

3. What does the underlined word “distinctive” in paragraph 4 mean?

A．Common

B．Unreasonable

C．Unique.

D．Frequent.

4. What does the text mainly talk about?

A．The ways to play sports.

B．The reasons for playing sports.

C．The problems of kids’ playing sports.

D．The benefits of kids’ playing sports.

10 . 听下面一段较长对话，回答以下小题。
1. What do the speakers think of doing exercise after work?

A．Time-wasting.

B．Great.

C．Tiring.

2. What does the man suggest doing?

A．Eating less for dinner.

B．Going to the gym later.

C．Having dinner earlier in the evening.

3. What do we know about the speakers?

A．They both have jobs.

B．They both enjoy swimming.

C．They always go to bed early.