1 . Pickleball (匹克球) is like a combination of ping-pong and tennis, and attracts many beginners.     1     Here are some pointers on avoiding injuries.

    2     Doing some types of exercise preparation beforehand makes a big difference to prevent injuries. After that, do some arm circles and shoulder rotations (旋转). Hold your arm s straight out from your sides and rotate them in small circles, and then gradually make bigger circles before rotating in the opposite direction. Finish with some leg swings. Stand next to a wall for support, and then swing one leg back and forth, then side to side.     3    

To build coordination (协调), about 15 minutes should be taken to do a few drills. Stand with your feet shoulder-width apart. and then quickly move side to side.     4     Cross one leg in front of the other. Then quickly move your back leg out from behind the front leg to return to the position you started in. Keep moving side-to-side, crossing and uncrossing your legs in this way.

Choose the right gear (装备), too, including a paddle that is appropriate for your strength level. You may need different shoes for outdoor and indoor play.     5     Protect yourself from the sun with sunglasses, possibly with a string or silk tape that helps keep them in place, and sunscreen of SPF 50 or higher.

A．Firstly, assess your fitness level.

B．Repeat those steps with your other leg.

C．It’s quickly becoming a sport of choice for adults.

D．Have extra socks on hand to help prevent foot injuries.

E．When getting started, remember to do warm-up exercises.

F．For the cross-step drill, put your feet shoulder-width apart.

G．With its wild popularity, pickleball-related injuries are growing.

2 . Sports offer so many great benefits not only to our physical health but to our mental health.     1    . So allow me to help you count the ways:

·Playing sports improves our mood.

Any form of physical activity excites the release of chemicals called endorphins (脑内啡), which make you feel happier and more relaxed as well. This explains why you feel so great after playing a pick-up game of basketball or throwing a football. It doesn’t have to be an intense session.     2    .

·Playing sports gives us a promotion of confidence.

    3    , which can be extremely rewarding. These goals might be to win the game, to score agoal, to perform your best, or to simply have fun. Whatever the case, setting these team or individual goals can provide heightened feelings of self-worth and confidence.

·    4    .

Exercising regularly can improve skills like critical thinking, learning, and concentration abilities. And on top of that, engaging in physical activity such as playing sports or cycling may help prevent development of certain cognitive disorders (认知障碍). So pick up a bat, a ball, or a glove and get out there!

·Playing sports provides means for socialization.

Playing team sports provides the perfect opportunity for social interaction. It allows you to spend time and bond with old friends, as well as meet new ones!     5    , whether that should be volleyball, football, hockey, gymnastics, or any others. You’ll harvest many health benefits and have fun doing it.

A．Playing sports keeps you energized

B．Playing sports improves our mental skills

C．These mental health benefits may be less obvious

D．Physical activity is certainly a good way to manage stress

E．Sports are about setting, working towards, and accomplishing goals

F．So don’t wait a second longer to tackle your favorite sport or try a new one

G．It’s just about getting on your feet, increasing your heart rate, and having fun at the same time

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 . About twenty years ago, a new yoga teacher with related qualifications (资格) began her day practicing yoga on the beach. Over time, a few local beach lovers joined in and before she knew it, she was leading classes every morning and evening. After the word spread, local teachers offered to assist and the unique yoga classes were born. After that, the teacher moved to India, but her legacy (遗留) lives on. We aim to ensure people can come into contact with and afford yoga 365 days a year. Classes are all donation based. Our teachers offer yoga from the heart and do not get paid.

Our Approach

People around the world have practiced yoga for thousands of years, and millions of people currently enjoy its health benefits. Being outside can enhance the yoga experience in many ways, since nature inspires all the things — focusing awareness, breathing deeply, practicing stillness. We attach great importance to outdoor practice, through which you can feel the union with nature. Through every practice, we help some people who want to change.

Our Classes

We provide you with mostly two kinds of classes. Private beach classes include yoga, stretching, and partner yoga. We tailor the class to your requirements. If you are planning a corporate event or yoga classes, we can help make it fun, motivating and exciting.

What to Bring?
•An open mind, an open heart and a sense of fun
•A large towel or blanket — mats tend to get very sandy
•Sunglasses and sunscreen — in the morning there is shade
•Water-hydrate (水合物)
•Layered clothing in the winter — mornings can be cool
Get in Touch

You are invited and welcomed in our community! To know more information, you can click the link we provide. You can also email us for further questions or to request a private class.

1. What is the purpose of the unique yoga classes?

A．To call on people to protect the beach.

B．To help yoga lovers gain qualifications.

C．To raise the awareness of keeping healthy.

D．To make yoga accessible and affordable to people.

2. Why is practicing yoga outdoors important according to the text?

A．It lowers the risks of diseases.	B．It is more beneficial to the old.
C．It can make people keep active.	D．It can expose people to nature.

3. In which section of a website can this text appear?

A．Business.

B．Opinion.

C．Health.

D．Travelling.

5 . Skiing offers many benefits. It’s a sport people can enjoy with friends and family. Skiers can get access to breathtaking mountain scenery.     1     Thus, it’s worth learning to ski. When learning it,many people turn to a ski instructor for help.

A ski instructor teaches people how to ski, helps experienced skiers improve their skill, and may provide ski coaching for people who intend to compete in skiing. Many ski instructors work as employees for companies that run ski resorts (旅游胜地).     2    

When teaching beginners to ski, a ski instructor focuses on skiing safety, proper form, and basic skiing skills. For advanced skiers, advanced skiing skills should be taught.     3     But they can help skiers try various types of skiing, including cross country skiing, downhill skiing, etc.

    4     Surely, one must be familiar with skiing and have certain skiing skills and experience. Besides, one should have patience, the ability to communicate clearly, and the ability to adjust to meet the needs of individual skiers. Most importantly, one has to have ski instructor qualifications and relevant certifications.

Professional ski instructors lead fascinating and exciting lives. If working and skiing at a ski resort most of the day appeals to you, then becoming a ski instructor must be your dream job!     5     If you’re interested, talk to a career counselor (职业顾问) who will help you decide whether it’s the right path for you!

A．Advanced courses can be attractive.

B．Such skills can be harder to learn.

C．Besides, skiing will build skiers up.

D．Ski instructors can also be self-employed.

E．Such skiers don’t need instructors any more.

F．However, not everyone is cut out to be a ski instructor.

G．What are the requirements for working as a ski instructor?

6 . Even if you haven’t tried Pamela’s workouts, her name likely rings a bell -the German-born model is one of the world’s most popular fitness influencers. Lately, she’s been trying out something new: Baduanjin, a traditional Chinese fitness exercise, originally created over 800 years ago during the Song Dynasty. The name generally refers to how the eight individual movements characterize and give a silken quality to the movement of the body and its energy.

Baduanjin used to be popular mainly among older Chinese folks, but young people are now also getting into it. No equipment is necessary and it requires very little space or, perhaps most importantly in our fast-paced lives, time. In fact, it’s perfect for office workers, as they often suffer from lower back pain caused by hours sitting in front of the computer.

The video of Pamela doing Baduanjin has become a hit on Chinese social media, receiving millions of views. In addition to 9.68 million followers on YouTube, Pamela has established a presence on Chinese social media, including Bilibili, with more than 11.6 million followers. Showing her perfect figure year-round, Pamela has become an inspiration for many people worldwide, offering pathways to fat-burning, increased energy, and improved sleep quality.

Apparently, no one can resist the charm of Baduanjin. “I have been doing Baduanjin for about one month, which makes me sleep well and get stronger. I owe big thanks to Baduanjin since it gives me a much healthier lifestyle,” a young netizen commented below the video.

But not all people are suitable for practicing Baduanjin. Liu Xiaodan, an associate professor at Shanghai University of Traditional Chinese Medicine, cautioned that people should always put safety first when doing Baduanjin, and patients who are extremely weak and fall easily should not take up this exercise.

1. What can we learn about Baduanjin from the text?

A．It is 8 movements practised with a silk band.

B．It is created by Pamela for young people.

C．It helps office workers slow down their pace.

D．It helps people sleep better and get into shape.

2. How did the author show the benefits of practising Baduanjin?

A．By using specific data.	B．By explaining its definition.
C．By quoting online comment.	D．By making comparisons.

3. Which of the following can best describe Pamela’s practising Baduanjin?

A．Risky but rewarding.	B．Thrilling but regretful.
C．Unexpected and strange.	D．Eye-catching and inspiring.

4. What should be considered if one wants to take up Baduanjin?

A．Physical condition.	B．Social trend.
C．Pace of life.	D．Work pattern.

7 . 听下面一段较长对话，回答以下小题。
1. What’s the man doing?

A．Lying in the bed.

B．Drinking coffee.

C．Looking through his cellphone.

2. Why does the woman ask the man to go hiking?

A．The man desires to appreciate the scenery outside.

B．The woman wants to update her We chat moments.

C．The man is not in good health.

3. What will the man do next?

A．Go hiking with the woman.

B．Go to see a doctor.

C．Do exercise alone.

8 . 阅读下面短文，在空白处填入1个适当的单词或括号内单词的正确形式。

Recently, a poll(民意调查) finds that although almost three in four adults played sports when they     1     (be) younger, only one in four continue to play sports as adults.

But that decline in interest doesn’t stop parents from encouraging their children to make sports a part of their lives.     2     fact, almost nine in ten parents     3     middle school or high school aged children play sports say that their children benefit     4     great deal or quite a bit from playing sports.

And, while most adults no longer play sports     5     (they), the majority of parents say it is very likely or somewhat likely that their children will continue playing sports when they become adults. One in four parents also hope their children will become     6     (profession)athletes.

“Sports are an important part of a healthy community. They help children and adults maintain a fit     7     (weigh), teach acceptance and teamwork, and expand opportunity for children     8     (live) in poverty(贫困),” said a researcher. “This poll     9     (indicate) that we must continue to encourage children to play sports, but just as important, we must find ways     10     (keep)adults engaged in sports in order to maintain health and well-being.”

9 . 阅读下面短文，在空白处填入1个适当的单词或括号内单词的正确形式。

More than 500 million people worldwide live with depression or anxiety disorders. It’s good news, then, that two new    1    (study) show that any type of regular physical exercise including walking, running, cycling or strength training—can help relieve symptoms(症状) of these conditions.

A University of Gothenburg clinical trial found that most patients    2    anxiety who participated in a 12-week strength training program saw major improvements—and the more actively people worked out,    3    more their anxiety symptoms lessened, For example, participants who exercised for an hour three times a week     4    reached 75 per cent of their maximum heart rate became more     5    (relax) than those who only attained 60 percent of their maximum heart rate.

To relieve depression, a basic    6    (solve) is to spend less time sitting, according to a study in Frontiers in Psychiatry. The researchers found that people who spent more time on the couch(长沙发)looking at screens     7    (be) more likely to be depressed than those who got up and moved more    8    (frequent) .

For both conditions, exercise may help ease symptoms by releasing feel-good chemicals called endorphins,    9    (stimulate) the growth of nerve cell connections in brain regions that regulate mood, and taking your mind off negative thoughts    10    fuel depression and anxiety.

10 . Swimming has been called the perfect exercise. After all, you can get all of the benefits of an aerobic (有氧的) workout without any damage to joints, and it can be done by both the very old and the very young.     1     — just you and the deep blue. So, let’s take a big breath, and dive into the benefits of swimming.

Full body workout.     2    . So, whether you swim a gentle breaststroke (蛙泳) or backbreaking butterfly, you will get a full body workout. Plus, exercising in water makes your bodywork harder, so, 30 minutes in a pool is worth 45 minutes of the same activity on land.

Destress and relax. Whether it’s work stressing you out, the kids being a nightmare, or just life in general, we all get times when we just want to SCREAM.     3    . Swimming regularly can lower stress levels, reduce anxiety and depression, and improve your sleep patterns.

Burn those calories. Swimming is one of the most effective ways to burn calories. A gentle swim can burn over 200 calories in just half an hour, more than double that of walking.     4    .

No sweat. If sweating puts you off other forms of exercise, fear not! As a swimmer, you’ll never feel sweaty no matter how hard you work because the water around you is constantly cooling you down.

    5    . While all exercise can produce greater health and longevity, studies point to swimming as one of the best choices for doing so. Researchers at the University of South Carolina looked at 40, 547 men, aged 20 to 90, for over 32 years. The results showed that those who swam had a 50 percent lower death rate than runners, walkers, or men who didn’t exercise.

A．Lengthen your life

B．Well, help is at hand

C．Lower the risk of accidents

D．And there is no fancy equipment needed

E．Swimming uses all the muscles in the body

F．No matter what your fitness level, the general benefits of swimming are yours

G．And a faster swim would see a chocolate bar gone quicker than if you went running or cycling