1 . Scientists are now digging into precisely why exercise holds so many benefits for our mental health and memory. The answer, studies say, lies in our brain chemistry.

Each time you work up a sweat, your body releases feel-good happy hormones (荷尔蒙), including endorphins, dopamine and endocannabinoids, the latter being responsible for the so-called runner’s high. Now researchers are also pointing to myokines (肌肉因子) as an important contributor to the mental health benefits of exercise. When our muscles contract, myokines are released into the bloodstream, helping your muscles and organs communicate. They think this communication increases resilience to stress, reduces symptoms of mental suffering and anxiety and has a direct effect on depression.

A 2021 scientific report published in Neuropharmacology showed evidence that myokines boost brain function, like improving memory and mood. “Myokines reduce systemic inflammation (炎症), which is especially beneficial for people with drug-resistant depression whose low mood is linked to high inflammation,” explains Dr Jennifer Heisz, an expert in brain health and associate professor in the department of kinesiology at McMaster University in Canada.

A recent study published in the British Journal of Sports Medicine showed that treatment for depression can be much more effective when physical activity is added to the usual care. Participants found benefits after 12 weeks of exercising for 30 to 60 minutes a day. “While exercise is not a replacement for professional mental health treatment, physical activity can complement and enhance the effects of the treatment,” says lead researcher Ben Singh, a research fellow at the University of South Australia.

“It is amazing to consider how moving our bodies can heal our minds,” says Heisz. Whether you’re cycling, walking around your neighbourhood or doing yoga, getting sweaty is good for your body and mind. To get the biggest overall health boost, the key is to zero in on sports and activities you enjoy, so you’ll keep going back to them.

1. How do myokines boost our mental health?

A．By bonding muscles with organs.

B．By slowing down our bloodstream.

C．By contracting muscles through the body.

D．By releasing happy hormones in our brain.

2. What is Ben Singh’s attitude towards physical activity in treatment for depression?

A．Doubtful.	B．Negative.
C．Uncertain	D．Approving.

3. What does the underlined phrase “zero in on” in the last paragraph mean?

A．Adapt to.	B．Give up.
C．Focus on.	D．Put off.

4. How does the author develop the text?

A．By making comparisons.

B．By presenting research findings.

C．By offering suggestions.

D．By conducting some experiments.

2 . 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

3 . 听下面一段对话，回答以下小题。
1. How did the man learn to do skateboarding at first?

A．By taking a few lessons.

B．By watching some videos.

C．By asking his cousin for help.

2. Where does the man like to do skateboarding?

A．Around the city square.

B．On the basketball court.

C．By the beach.

3. What does the man often do to keep fit?

A．Cycle.

B．Jog.

C．Swim.

4. What is the man’s latest plan?

A．To train for a skateboard competition.

B．To visit children’s skateboard camps.

C．To take part in a skateboard advert.

4 . 听下面一段较长对话，回答以下小题｡
1. What is one problem with arm exercises?

A．They won’t make your arms thinner.

B．They could damage arm muscles.

C．They can raise one’s blood pressure.

2. How did the woman get the information about arm exercises?

A．By talking to an expert.

B．By reading an article.

C．By attending an exercise class.

3. What are the experts now recommending?

A．Exercising the entire body.

B．Cycling instead of walking.

C．Wearing leg weights.

6 . 听下面一段较长对话，回答以下小题。
1. What sport does Frank like playing?

A．Football.

B．Basketball.

C．Baseball.

2. How does Frank feel about the coming game?

A．Excited.

B．Nervous.

C．Bored.

3. What is the woman busy doing these days?

A．Applying for a tennis club.

B．Looking for a partner.

C．Preparing for a match.

7 . 听下面一段较长对话，回答以下小题。
1. Why did the woman quit her school basketball team?

A．She was badly injured.

B．She was bad at playing basketball.

C．She had to spend more time on her studies.

2. How often does the woman play basketball each week now?

A．Once.

B．Twice.

C．Three times.

3. Which sport is the woman planning to try this year?

A．Swimming.

B．Tennis.

C．Running.

9 . What is the main reason for doctors to recommend bike riding?

A．It can make legs slim.

B．It can make you put on weight.

C．It can build up the body.