1 . 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

2 . 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。

Two years ago, Song Fei’s muscle pain was getting worse, despite years of gym exercise. A month after     1    (practise) taijiquan, however, the pains that had been bothering her were slowly relieved. Song, 29, a Shanghai-based fitness vlogger (视频博主), has been sharing her changes after learning taijiquan     2     lifestyle-sharing platform Xiaohongshu. Besides performing it each morning, she also integrates     3    (element) of the Chinese martial art into her fitness courses.

China’s taijiquan has become     4    (increasing) popular as a form of mind-body exercise and stress reduction. Like Song, more young people are inheriting (继承) and developing ways to integrate the martial art into     5     (variety) lifestyle applications. Master Li Guangjin, who created his own style of taijiquan, emphasizes     6     importance of maintaining health, combat (格斗), and relaxation through taijiquan practice. Visual designer Lin Xiaoxue has also experienced physical and mental benefits since she picked up taijiquan. She has designed some visual works     7    (inspire) by taijiquan. Additionally, taijiquan has influenced other fitness practices, such as ChiRunning,     8     combines tai chi techniques with running     9    (promote) injury prevention and mindfulness.

This integration of traditional wisdom into modern lifestyles     10    (reflect) a growing interest in understanding the deeper meaning of life through taijiquan and related practices.

3 . 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.

4 . Getting regular exercise in this day and age can be tough. NHS recommends the adults aged between 19 and 64 should try to be daily active and achieve at least 15 minutes of aerobic (有氧的) activity.     1    . But there are ways you can ‘sneak’ (偷偷地做) exercising into your lifestyle.

Hobbies are a fantastic way to mask the weekly chores of regular exercise. Often, they can be more effective than a gym membership, as you are likely to stick with for longer periods of time.     2    . Regular dancing has been contributing to losing weight, maintaining strong bones and improving posture, muscle strength and balance.

As for parents, you have fantastic ways of ‘sneaking’ in weekly exercise by involving active playtime. When spending essential time with your kids, get outside and get active, rather than watching a movie together or other indoor activities. Not only is this beneficial for you, but also your children.     3    , for instance, digging up the ground for kids veggie garden.

Believe it or not, getting stuck into cleaning your house can be a fantastic way to burn calories. There is nothing quite like that clean house feeling.     4    . Of course, a few shifts to your weekly housework will help you get the most out of this type of exercise. Increasing both the pace at which you do your housework, such as vacuuming and mopping.

    5    . Workplace workouts can help you make the most of your limited hours. Fitting even just 10-minute exercise session at work goes a long way in improving your health and well being. It can also allow you to recharge and refocus on your next work.

A．Many of us fail to attain this target

B．There is no barrier to learning to dance

C．And there are so many fun things you can do together

D．One of the best active hobbies is taking up dance lessons

E．Then you can find one that is best suited to your interests

F．And it’s even better feeling if you get a good workout from it

G．Integrating certain exercises into your workday is not as odd as it seems

5 . Common Mistakes New Runners Make

Running is a great way to get in shape and just about everyone can do it. However, many make a number of common mistakes, which can interfere (妨碍) with training or lead to injury.     1     , keep these things in mind to help you increase your chances of running success.

·Doing too much too soon

One of the biggest mistakes new runners make is doing too much too soon. Slowly easing into a training program will help reduce the risk of injury, so you can continue on with your new running routine     2     .

·     3    

Beginners might think they need to run every day (or nearly every day) to meet their fitness or weight-loss goals, but this couldn’t be further from the truth. Running is a high-impact activity which can be really hard on your body. So it’s important to give your body a rest between workouts.

·Not wearing the right equipment

    4    , it’s important that you wear properly for your workouts. The most important piece of equipment for running is a good pair of running shoes, so be sure to do some research before you purchase a pair. Visit a running specialty store and ask an employee to fit you for a shoe.

•Running through pain

    5     If something hurts when you run, you need to stop and treat the pain. Remember: It doesn’t make you less of a runner if you listen to your body to keep it healthy.

A．Not taking rest days

B．If you’re just starting out

C．Comparing yourself to others

D．Running can be uncomfortable at times

E．It’s important not to use the same muscles

F．While it may be true that you don’t need expensive equipment to take up running

G．Experts suggest increasing your running distance by no more than 10% each week

6 . Recently, the phenomenon of teen obesity has made a lot of parents concerned.     1    

According to research, there are two remarkable reasons for this problem. For one thing , because of the popularity of TV and computers, and students are burdened with so much homework to do. They are getting less exercise than before.    2    , families can afford to buy many foods, such as meat, chocolate   and other sweet or oily snacks, which might make the kids overweight. Don’t too much worry .There are some tips that can help you lose weight and stay healthy.

First, have a balanced diet. It is very important for us to take more fruits and vegetables because they provide vitamins , which is very good for our health.    3    

Second, do regular exercise, When you take exercise, such as walking, swimming, running and so on, you burn food calories as fuel If a person eats more calories than he or she burns, the body stores them away as fat. Exercise can help burn these stored calories.     4    

Third ,    5    .   Because when watching TV, you would like to eat junk food, such as potato chips and milk tea, which can contribute to gain weight.

A．So we should avoid food with lots of sugar and fat.

B．For another ,because people’s quality of life has gotten better and better

C．So we should stop eating junk food and drinking beers.

D．avoid too much screen time

E．Why are teens getting fatter and fatter?

F．People who exercise burn calories and look more stout (结实) than those who don’t.

G．spend too much time on TV

7 . Are you looking for a new way to exercise?     1     If you answer yes, maybe it’s time to go into the swimming pool.

More and more people of all ages are trying water exercise in a swimming pool.     2    

First, I need to ask a question —     3     I think you know it. That’s because your body is lighter in the water.

    4     For example, you don’t need much training before you do this water sport. You can do it at any age.

Finally, all kinds of exercise are good for you, but water exercise has one more important advantage.     5     And that means they will probably exercise more.

A．Why is exercising in the pool easier?

B．There are many advantages of this exercise.

C．Do you want to keep cool while you are exercising?

D．Most people feel more relaxed when they are in the water.

E．Second, most kinds of water exercise are also safe and easy to learn.

8 . 听下面一段较长对话，回答以下小题。
1. What is Steve’s favorite sport?

A．Running.

B．Swimming.

C．Basketball.

2. Where does the woman like to run?

A．In the gym.

B．In her neighborhood.

C．Near the West Lake.

3. Who is Steve probably talking to?

A．His colleague.

B．His neighbor.

C．His coach.

9 . 听下面一段独白，回答以下小题。
1. Who is the speaker talking to?

A．Sports club members.

B．International tourists.

C．University students.

2. Where did Emma work for a rugby team?

A．In Manchester.

B．In Dublin.

C．In Vancouver.

3. What can be a challenge to Emma’s work?

A．Competition in the health care industry.

B．Discrimination gains female scientists.

C．Influence of misinformation on the public.

10 . Research from Harvard University’s Wyss Institute have made “robotic shorts” that can help people use less energy when they walk or run.

    1     A motor on the user’s back pulls cables connected to the laps.

In the past, such devices have focused only on helping people walk or run, but not both, since walking and running use different hip (臀部) movements. But a computer on the shorts can tell which way the user is moving,    2    

The researchers found that the main benefit of the shorts was reducing the energy people needed to walk or run. In tests, the energy needed for walking was reduced by 9.3 percent.    3    Less energy was needed both on flat ground and on hills.

The researchers said that while the shorts weigh about 5 kilograms, moving with them makes users feel lighter. The tests showed that a person walking with the device would feel 4 kilograms lighter,    4    

The team now also wants to make the device itself 40 percent lighter. They hope the shorts can help people in danger of injury at work and those who want to improve their physical performance,    5     Conor Walsh, who helped lead the study, says he hopes such devices will be available to everyone in the future.

A．as well as those with disabilities.

B．Are you eager to possess such kind of shorts?

C．and someone running would feel 5.7 kilograms lighter.

D．For running, people needed about 4 percent less energy.

E．but those excellent athletes are also able to benefit from running.

F．The shorts are made of soft material and are designed to be easy to move in.

G．allowing the device to provide the right kind of assistance for both movements.