1 . How to Exercise

Exercise is a key part of staying healthy, but finding out how to get more active can be tough. Try the following tips can be of great help to you.

Go for a quick walk or jog every day.     1     You could go for a 15-minute quick walk during your lunch break, then walk or jog around your neighborhood for 15 minutes after dinner.

Jump rope for 5 to 15 minutes. Jumping rope is an excellent exercise. Take a rope, and try jumping for 5 minutes straight. If you’re not used to exercising, it’s okay if you can only jump for a minute or so.     2     Try jumping rope for gradually(逐渐) longer periods of time.

    3     Swimming is a great full body exercise, and it can help add variety to your daily life. Try swimming for 20 minutes, or for as long as you can without getting too tired. It’s okay if you need to take a break, especially when you’re just getting used to exercising.

Go for bike rides. When you’re just starting off, go for easy bike rides around your neighborhood, on a local bike trail, or at a park. At first, try cycling for around 4.8 km in 30 minutes.     4    

Try running once you’re used to being active. Go for runs around your neighborhood.     5     However, don’t push yourself too hard if you’re just starting to get more active. Each week, try to add another minute to your running time.

A．Running might be tough on your legs.

B．Try to run for 15 to 30 minutes straight.

C．Swim at your local pool or fitness center.

D．It is more than just a fun game for children.

E．Then slowly increase your speed and distance.

F．If you need to stop, take a break and catch your breath.

G．Walking and jogging are great ways to stay active, especially if you’re just beginning to exercise.

2 . Many of us start exercising in the hope of losing unwanted pounds. Unquestionably, aiming to be more active is a good thing. But if the main reason is to lose weight, your resolution could very well come to nothing.

For starters, exercise is typically futile for weight loss. Take walking for example. A 150-pound person who walks for 30 minutes will burn, on average, around 140 calories. That’s equal to one can of soda — not exactly a great return on your investment of time and effort. It’s much easier just to skip the soda.

When exercise is added to a diet, the results are equally unimpressive. Researchers found that a combination of dieting and exercising brought no greater weight loss than dieting alone after six months. At 12 months, the diet-and-exercise combination showed an advantage, but it was slight — about 4 pounds.

In studies where exercise has produced meaningful weight loss, participants burned at least 400 to 500 calories per session on five or more days a week. To achieve that, a 150-pound person would need to walk a minimum of 90 minutes or run 30 minutes per day. In short, sessions need to go well beyond what most of us are willing or able to do. And even if we manage to make that much effort, our bodies often compensate (抵消) by eagerness for more food and slowing down metabolism (新陈代谢), effects that over time limit how many pounds we lose.

When exercise fails to meet our weight-loss expectations, we often stop working out. Perhaps the biggest problem with exercising to drop pounds is that it turns physical activity into punishment — a price we have to pay for a slimmer body. How many times have you heard someone say “I’ll need to do extra exercise” after eating too much? We treat exercise as a form of self-punishment for being “bad.” In this case, we’re unlikely to keep doing it for very long.

The conclusion is that we’re more likely to treat exercise positively and actually do it when we focus on our well-being rather than our weight.

1. What does the underlined word “futile” in paragraph 2 mean?

A．Necessary.

B．Popular.

C．Dangerous.

D．Useless.

2. What happens when you run 30 minutes on a daily basis?

A．You will burn 140 calories every day.

B．You will lose 4 pounds in a month.

C．You might have a higher metabolic rate.

D．You might eat more than usual.

3. Why do people who want to lose weight through exercise often give up?

A．They are unlikely to really enjoy it.

B．They find it too challenging physically.

C．They have difficulty resisting (抵抗) delicious food.

D．They turn their attention to their well-being.

4. What can be the best title for the text?

A．How long should you exercise a day to lose weight?

B．What are the best exercises for losing weight?

C．Weight loss: why exercise is the wrong path

D．Exercise and weight loss: a pair of brothers

3 . 阅读下面材料，在空白处填入适当的内容(1个单词)或括号内单词的正确形式。

French Prime Minister announced on March 14 that the country would be closing all the restaurants, cafes and clubs. But one runner, Elisha,     1     32-year-old restaurant worker, didn’t let the French government’s order prevent him     2     training for a marathon among the coronavirus pandemic (疫情期间).

Last week, he ran the length of a marathon—on his 23—foot long balcony. And he did it in six hours and 48 minutes, a personal record nearly double     3     of his previous finish time.

“My only pleasure is running, no matter what the time,” Elisha told CNN. He devoted his run to medical staff     4     (work) through this pandemic,     5     he feels are doing an extraordinary job. Although Elisha has run 36 marathons, he said his balcony marathon was the most challenging of all.

Due to the short length of the balcony, he ran about 3,000 laps.     6     (luck), Elisha said his girlfriend was there to support him,     7     (feed) him Coca Cola to help him refuel. Elisha said the experience was worthwhile. Some people, he said, even reached out to say they     8     (inspire) by him.

As in France, during the pandemic, many teachers in our school tried their best to run at home or on the rural path to     9     (strong) their body so that they would be     10     (energy) to give a net-lesson.

4 . If you thought running was just great for the body, then think again. Scientists have found that the sport not only keeps people fit but also improves your brain power (脑力).

The research found that people who keep fit are more likely to have larger brains, better memories and clearer thinking. They also found that unfit people tended to have smaller brains and reduced cognitive skills. The findings add to a growing body of evidence which links exercise with helping protect the brain against ageing (老化) and also helping it replace dying cells (死细胞). This might reduce the risk of many illnesses and diseases such as Alzheimer’s.

One research paper within its latest issue sees scientists at Kentucky University putting 30 adults aged 59 — 69 on a treadmill (跑步机). Their heart and lung capacity was measured and an MRI scanner was used to assess the blood flow to their brains. Those who were less fit had smaller brains compared to the fitter volunteers who had larger brains. Scientists in Germany followed 21 adults aged between 60 — 77. As they went through a three-month fitness program, they saw improvements in their memory.

Researchers are not yet sure why exercise helps to protect brain cells but some research in mice has produced results. Mice, examined at the National Institute on Ageing, in Baltimore, found that cells in the hippocampus (海马体), an area of the brain used for memory, were actively reproducing while their fatter peers were in decline.

Linda Clare, professor of clinical psychology of ageing and dementia at Exeter University and a member of the Global Council on Brain Health told The Sunday Times: “Moderate intensity aerobic (有氧的) activity such as walking, cycling or running can produce changes in brain structure and function.”

1. Who tend to have larger brains, better memories and clearer thinking?

A．People who are healthy.	B．People who are thin.
C．People who are unhealthy.	D．People who are fat.

2. What do we learn from the experiment in paragraph 3?

A．Those who were less fit had larger brains.

B．Those who were fitter had smaller brains.

C．Exercise helps people improve their memory.

D．Old people doing exercise improve memory better than young people.

3. Accord to Linda Clare, what kind of activity can NOT produce changes in brain structure and function?

A．Walking.	B．Singing.
C．Cycling.	D．Running.

4. What’s the author’s purpose in writing the text?

A．To tell you sport improves your brain power.

B．To introduce some good ways to keep healthy.

C．To teach you how to best spend time in doing sports.

D．To introduce several ways to improve your memory.

5 . Sports day! These two words can inspire both joy and terror in the hearts of students everywhere. For many, sports day can be a great day of fun and the chance to bag a prize or two.     1    

Today, more and more schools have recognized the importance of exercise.     2     They hope that by making sports days less competitive, children of all abilities will be motivated to take part without fear of losing. Exercise and fitness is important for everyone, no matter how good at sport you are.     3    

However, some people feel that it’s important that sport has winners and that learning to lose is just as important as learning how to win.     4     Particularly, on a sports day which is your chance to really prove yourself!

There are lots of people who agree with the idea—parents in particular! According to a 2017 survey by Families Online, 82% of parents say they prefer “traditional” competitive sports days.     5     It’s also an opportunity for some children to show off their physical and sporting skills.

People have different ideas about whether it is the winning or the taking part that counts when it comes to school sports days. So, should School Sports Day be competitive or not? We want to know your ideas.

A．What’s the point if no one wins?

B．Should sport just be about winning?

C．Many of them have “non-competitive” sports days.

D．Everyone should be celebrated for trying and playing their part.

E．Many adults are worried that their kids can get injured when doing sports.

F．For others, it might feel like having to take part in something they aren’t good at.

G．Many adults feel that children can learn valuable lessons in both winning and losing.

6 . As we age, even if we’re healthy, the heart just isn’t as efficient in processing oxygen as it used to be. In most people the first signs show up in their 50s or early 60s. And among people who don’t exercise, the changes can start even sooner.

“Think of a rubber band. In the beginning, it is flexible, but put it in a drawer for 20 years and it will become dry and easily broken,” says Dr. Ben Levine, a heart specialist at the University of Texas. That’s what happens to the heart. Fortunately for those in midlife, Levine is finding that even if you haven’t been an enthusiastic exerciser, getting in shape now may help improve your aging heart.

Levine and his research team selected volunteers aged between 45 and 64 who did not exercise much but were otherwise healthy. Participants were randomly divided into two groups. The first group participated in a program of nonaerobic (无氧) exercise—balance training and weight training—three times a week. The second group did high-intensity aerobic exercise under the guidance of a trainer for four or more days a week. After two years, the second group saw remarkable improvements in heart health.

“We took these 50-year-old hearts and turned the clock back to 30-or 35-year-old hearts,” says Levine. “And the reason they got so much stronger and fitter was that their hearts could now fill a lot better and pump (泵送) a lot more blood during exercise.” But the hearts of those who participated in less intense exercise didn’t change, he says.

“The sweet spot in life to start exercising, if you haven’t already, is in late middle age when the heart still has flexibility,” Levine says. “We put healthy 70-year-olds through a yearlong exercise training program, and nothing happened to them at all.”

Dr. Nieca Goldberg, a spokeswoman for the American Heart Association, says Levine’s findings are a great start. But the study was small and needs to be repeated with far larger groups of people to determine exactly which aspects of an exercise routine make the biggest difference.

1. What does Levine want to explain by mentioning the rubber band?

A．The right way of exercising.	B．The causes of a heart attack.
C．The difficulty of keeping fit.	D．The aging process of the heart.

2. In which aspect were the two groups different in terms of research design?

A．Diet plan.	B．Professional background.
C．Exercise type.	D．Previous physical condition.

3. What does Levine’s research find?

A．Middle-aged hearts get younger with aerobic exercise.

B．High-intensity exercise is more suitable for the young.

C．It is never too late for people to start taking exercise.

D．The more exercise we do, the stronger our hearts get.

4. What does Dr. Nieca Goldberg suggest?

A．Making use of the findings.	B．Interviewing the study participants.
C．Conducting further research.	D．Clarifying the purpose of the study.

7 . A woman who lost one leg in a traffic accident is seeking to break a world record by completing 102 marathon-length runs in 102 days. A marathon is a race that goes 42 kilometers.

Jacky Hunt-Broersma, who lives in the Western American state of Arizona, set her goal last month. And every day since then, she has been running the distance of a marathon. Most of the time, she runs on roads and trails near her home. Sometimes she completes her runs on a running machine. If she keeps successfully completing marathon-length runs every day, she would reach her goal three months later. She would then hold the world record for completing 102 back-to-back marathon runs.

The current world record of 101 marathons was set on April 10 by British runner Kate Jayden. The 35-year-old Jayden does not have a disability.

Hunt-Broersma said that until five years ago, she was not very active. But then she looked into running and decided to give it a try. The sport ended up being quite costly. Currently, she runs on a prosthetic (假体的) leg made out of a strong, light material known as carbon fiber. The carbon fiber blade she uses, which is designed specifically for running, costs about＄10,000.But Hunt-Broersma says her investment (投资) has been well worth it.

One of her recent runs was the world-famous Boston Marathon in Boston, Massachusetts. She finished that race, held on April 18, with a time of 5 hours and 5 minutes.

Hunt-Broersma’s main support team is her husband and their two young children. She is posting her progress online and has also gained a large social media following. As she nears the end of her goal, Hunt-Broersma is hoping to inspire a dream in others, regardless of (不管) their own physical limitations. She tells people, “You’re stronger than you think-and you’re capable of so much more.”

1. What is Hunt-Broersma’s goal mentioned in the text?

A．To make her body stronger.	B．To show off her great power.
C．To set a new world record.	D．To prove she can live a normal life.

2. What does Hunt-Broersma insist on doing every day now?

A．Trying hard to earn money for her game.	B．Training strictly for a famous marathon race.
C．Running together with a British marathon runner.	D．Running 42 kilometers either indoors or outdoors.

3. Which of the following can best describe Hunt-Broersma?

A．Caring.

B．Determined.

C．Responsible.

D．Intelligent.

4. What effect does Hunt-Broersma hope her action will have?

A．Encouraging others to achieve their goals.	B．Having more people run the marathon race.
C．Drawing more attention to the disabled.	D．Getting more people into her support team.

8 . The Importance of Getting Kids to Be Active

Everyone knows that kids should be physically active and need to exercise regularly to be physically fit.     1    , regular physical activity is considered by most experts to be an important part of a healthy lifestyle. However, that doesn’t mean every child needs to spend four or five hours a day exercising.

How Much Exercise Do Kids Need?

It is recommended that kids should be physically active for at least 60 minutes per day.     2    . For example, if your eight-year-old played soccer for 20 minutes during PE at school and then played basketball with his friends for 40 minutes after school, he would meet the recommendation of 60 minutes of physical activity for that day.

Exercise and Calories

    3    . It can help them build self-respect, sleep better, have more energy, and reduce depression. And as most people know, along with a healthy diet, regular exercise is the best way to lose weight and prevent childhood obesity (肥胖). Since your child is not likely to get his exercise using exercise equipment, it can be hard to always tell how many calories he is burning while exercising.     4    , as long as your child is getting his 60 minutes or more of physical activity each day and maintaining a healthy diet.

Youth Exercise and Fitness

Remember that kids, even teens, don’t usually stick with exercise programs.     5    . Instead, kids do better with lifestyle exercise programs, such as active free play and organized team sports.

A．Fortunately, it doesn’t matter

B．Regular exercise is good for kids

C．So they will be able to burn even more calories

D．That’s why you don’t see many kids in health clubs

E．Whether they are overweight or at a healthy weight

F．If your child is very active and is still gaining weight

G．But that doesn’t have to be 60 minutes of continuous activity

9 . All parents know exercise is important for children: It can lower heart risks, control weight and help kids do better in school. Experts have also proved that outdoor activities at an early age can help children form healthy habits for life. But don’t expect kids to understand about those things. Some kids just aren’t into exercise, but that shouldn’t mean they have to be addicted to the TV. So parents could do something to help inactive kids fall in love with physical activity.

If parents sit in front of the TV every night, kids aren’t likely to respect restrictions(限制) you set on their screen time either. So check your own behavior and serve as a role model by putting physical activity into your everyday life. Walk instead of driving if possible. Regularly join in activities that you enjoy and let your kids see how much you enjoy them. In this way, they may “do as the Romans do”. Make sure that children’s fitness is included in the family schedule as well as school, work and shopping. Then you and your children are more likely to stick to an exercise plan. And your children will begin to expect that Sunday morning usually means a hike ride, and on a couple of nights after dinner the family takes a light walk through the neighborhood.

Children who aren’t naturally good at physical activity may be worried about their lack of physical skills and even fear public failure. They need all the support and encouragement from parents. Negative comments don’t work and will only make them feel bad. Remember, focus on the effort—choosing to be active or trying to improve a skill—rather than the result.

1. What’s the second paragraph mainly about?

A．When parents can watch TV.	B．What activity parents can join in.
C．Why children should enjoy exercise.	D．How parents can lead children to exercise.

2. What does the text tell us?

A．It is the result that always comes first.

B．Kids can choose either exercise or the TV.

C．Exercise is necessary for healthy development.

D．Children having few physical skills should be punished.

3. For whom is the text written?

A．Parents.

B．Children.

C．PE teachers.

D．Experts.

4. How can we describe the author’s attitude to children’s enjoying exercise?

A．Doubtful.

B．Opposed.

C．Supportive.

D．Unconcerned.

10 . Want to add a simple movement to your daily life? Walking may be your best choice.    1    .

Walking is good for your heart

Walking is considered as cardio（有氧的）exercise, no matter the speed at which you take it. Studies show that walking can reduce the risk of heart disease and lower your resting heart rate and blood pressure.    2    . You can go for a 30-minute walk once a day or break it up into three 10-minute parts.

    3    

What benefits physical health often benefits mental health-the same is true for walking. Just five minutes of walking can lower anxiety. If you have any kind of green space nearby, try to take advantage of it. One study showed that people who went on a 90-minute nature walk reported fewer bad feelings.

Walking can improve your sleep

    4    . Getting outside in the day for a walk can also help you stay awake in the morning and get sleepier toward the night. If a nighttime walk is your preference, experts suggest you finish it three hours before bedtime.

Walking can help with fat loss

Walking is a type of cardio workout that is good for fat loss and can help you achieve or keep a healthy weight. It should be done regularly and for long periods of time.    5    . A brisk（轻快的）pace refers to a 17-to 15-minute mile, or 50%to 70%of your maximum heart rate.

A．Walking can help reduce stress

B．That can help you sleep easily during the day

C．Here are some of the benefits walking offers you

D．Walking in the day can help you get a better night's rest

E．Good walking can also keep your head up and looking ahead

F．Experts suggest walking 30 minutes a day, five to seven days a week

G．Walking at least 45 minutes a day at a brisk pace will see the most benefits