1 . Sportsmen in the running races of the Olympics are great athletes, but even the slow runners of the running world — joggers in the park — have good health. A study out this week in the Journal of the American College of Cardiology finds that even 5 to 10 minutes a day of slow running is enough to extend life by several years, compared with not running at all.
The new study focused on a group of more than 55, 000 men and women aged 18 to 100. About a quarter of them were runners. Over 15 years, those who ran just 50 minutes a week or fewer at a slow speed were less likely to die from either cardiovascular (心血管的) disease or other causes, compared with those who didn’t run at all.
The study suggests relatively low efforts are necessary to benefit from jogging, but it can be better to exercise more often. “A little bit is good but a little more is probably better,” says Dr. Aaron Baggish. A 2013 study in Denmark suggested that the secret of maximum longevity is up to 2. 5 hours of running a week.
Although running can make you less likely to have cardiovascular disease, it doesn’t entirely take the risk away from you. “There is no question that the healthier you are and the more exercise you do, the longer you’ll live and the better your quality of life will be,” Dr. Baggish says. “But it doesn’t mean you’ll never get sick.”
“Many long-term runners do not run because they want to live longer,” Dr. Baggish notes. “They run because it makes them feel better every day.”
For these runners, the cost of feeling good can be injuries, so Dr. Baggish supports the value of what he calls “active rest.” His belief, not supported by any recent research, is that it’s a good idea to spend 25% of exercise time over the course of a year running at a slow speed or doing other activities like swimming or biking.
1. What does the new study mainly show us?| A．The best way to run. | B．The best time to run. |
| C．The importance of running. | D．The popularity of running. |
| A．It can result from running often. | B．It’s not completely preventable. |
| C．It’s not so serious as most people think. | D．It can be treated by some kind of exercise. |
| A．Staying active all the time. | B．Swimming more, run less. |
| C．Having a big rest after doing sports. | D．Taking a little light exercise. |
| A．Health. | B．Business. | C．Society. | D．Medicine. |
2 . The beach may seem like an inviting place to run on a cool summer morning, but is running on the sand good for your body? It can be, but it’s important to be aware of the challenges that some beach runners experience before you get ready.
Running on the beach can be a good thing. It’s certainly different from running on a track or a pavement. For starters, sand can be a challenge because it has an uneven(不平坦的) surface. As you push off, you’re going to lose some of your push as the sand moves. So, you’re not going to be able to push yourself forward as you would on a track or a pavement. But this unevenness has an upside: It gives your body an extra workout, forcing you to exercise muscles that don’t get as much use during runs on firm surfaces. For example, your feet, ankles and lower back might feel sorer and more tired than usual after a beach run just because the surface is constantly moving and changing step to step.
You also might feel sore afterward because beaches tend to slope (倾斜) down to the water. If you’re going for a long run on the beach, you might notice that one side of your body might feel sorer because you’re putting more pressure on it due to the slope.
Some beach runners prefer to run barefoot-- not wearing anything on feet. However, if you’re not used to barefoot running, start slowly and don’t run long distances at first. That’s because running barefoot uses more different muscles than running with shoes does, and it’s important to strengthen these muscles and adapt your feet. If you want to run barefoot and as long as you run carefully enough into it, go for it!
Running on the sand can be a smart choice for you, because running on softer ground surfaces can reduce muscle damage.
1. Why is it difficult to run on the beach for starters? ________| A．The soft surface makes people fall over easily. |
| B．It’s hard to keep one’s balance on its hard surface. |
| C．People need to run carefully on its smooth surface. |
| D．Running on its uneven surface takes much effort. |
| A．Challenge. | B．Advantage. | C．Reason. | D．Character. |
| A．Positive. | B．Critical. | C．Doubtful. | D．Uncaring. |
| A．a primary school textbook | B．a tourist guide |
| C．a sports magazine | D．a scientific report |
3 . Making day-to-day activities more intense for a few minutes — such as briefly stepping up the pace of a walk — could offer people who don’t exercise some of the health benefits that exercisers enjoy, according to a new study of roughly 25, 000 adults who reported no exercise in their free time.
Those who include three one- to two-minute bursts of intense activity per day saw a nearly a 40 percent drop in the risk of death from any cause compared with those without such activity. The risk of death from cancer also fell by nearly 40 percent, and the risk of death from cardiovascular (心血管的) disease dropped almost 50 percent, researchers report online December 8 in Nature Medicine.
“This study adds to other literature showing that even short amounts of activity are beneficial,” says Lisa Cadmus-Bertram, a physical activity epidemiologist (流行病学家) at the University of Wisconsin-Madison. “So many people are daunted by feeling that they don’t have the time, money, motivation, transportation, etc. togo to a gym regularly or work out for long periods of time,” she says. “The message we can take is that it is absolutely worth doing what you can.”
The researchers were looking for bursts of intense activity that met a definition determined in a laboratory study, like reaching at least 77 percent of maximum heart rate and at least 64 percent of maximum oxygen consumption. In real life, the signs that someone has reached the needed intensity level are “an increase in heart rate and feeling out of breath” in the first 15 to 30 seconds of an activity, Stamatakis says.
Regular daily activities offer several opportunities for these bursts, he says. “The simplest one is maximizing walking pace for a minute or two during any regular walk.” Other options, he says, include carrying grocery bags to the car or taking the stairs. “The largest population health gains will be realized by finding ways to get the least physically active people to move a little more.”
1. What was found about intense activity in the new study?| A．It helped to lower the risk of death. |
| B．It was more beneficial to exercisers. |
| C．It relieved the pain of cancer patients. |
| D．It cured people of cardiovascular disease. |
| A．Inspired. |
| B．Surprised. |
| C．Discouraged. |
| D．Confused. |
| A．Working out every day. |
| B．Taking stairs at an even pace. |
| C．Keeping running at a high speed. |
| D．Adding short bursts to a regular walk. |
| A．The Simplest Daily Exercise Activities |
| B．Brief Intense Activities Can Be Helpful |
| C．The Guidance on Brief Intense Activities |
| D．Regular Exercise Is Necessary for Everyone |
4 . Through interacting with people and the outdoors, a cycling holiday can boost both your physical and mental well-being. We have researched the best routes for the perfect cycling holiday here in the UK. With locations across the UK, you’ll be sure to find your next cycling destination here.
Camel Trail
The best cycling route here in the UK is the Camel Trail in North Cornwall. Stretching 27.8 km from Padstow to Wenfordbridge, this cycling route is not only a fairly flat cycle, but is also home to some breathtaking views of the coast and family-friendly camping spots. Perfect for families, the Camel Trail follows alongside sandy beaches and villages along the way, meaning there’s more to discover.
Tissington Trail
The Tissington Trail takes you from Ashbourne in the Derbyshire Dales, all the way up to Parsley Hay. Taking you through the south of the beautiful Peak District, the Tissington Trail follows an old railway line which still has the former station platforms. Filled with lots of history and nature, and only a 25-minute drive to Alton Towers for a bit of added fun, this holiday is jam-packed with plenty to do for the whole family.
Derby Canal Path and Cloud Trail
The Derby Canal Path and Cloud Trail stretches 21.4 km from Derby to the market town of Loughborough. Taking you along the picturesque countryside, and waterside sections, this cycling route has it all. Local attractions on the route include Melboume Hall and Gardens, and Melboume Animal Farm.
Marriott’s Way
The Marriott’s Way is another long distance cycle and footpath that starts in Norwich and finishes in Reepham. Perfect for cycling through Norfolk’s picturesque woodlands, the Marriott’s Way also passes through picturesque small towns and villages including Attlebridge, Whitwell, and Theme Thorpe. The Marriott’s Way cycling trail has the steepest ascent out of the four best cycling holidays, so may be the best for those who are keen riders.
If you choose to venture out on a cycling holiday this year, you’ll feel the benefit of spending time with family and friends while exploring some of the UK’s most scenic and enjoyable cycling routes. Take your pick from our best cycling holidays in the UK for your next staycation, whether you’re a novice rider or looking for a challenge.
1. What can people gain from a cycling holiday?| A．Improved cycling skills. |
| B．Better mood and stronger body. |
| C．Increased knowledge of the ocean. |
| D．Deepened understanding of green travelling. |
| A．Camel Trail |
| B．Tissington Trail |
| C．Derby Canal Path and Cloud Trail |
| D．Marriott’s Way |
| A．To discuss the benefits of cycling. |
| B．To encourage people to go cycling. |
| C．To introduce some cycling holiday tracks. |
| D．To analyze the differences among the four routes. |
5 . Ida Keeling had grown up poor in Harlem and done hard, grinding work in factories during the Great Depression. She had lost her husband early to a heart attack, and two of her four children—both of her sons—died in accidents. Keeling had sunk into a deep depression. Her health had begun to slide and her daughter, Cheryl, began to worry that she soon might be losing her mother as well.
Keeling’s daughter is a lifelong athlete. That may be what would pull her mother out from under her dark cloud. She suggested a run. Not just a jog around the block, but an official run. At the time, Ida Keeling was 67.
It had been decades since Keeling had done any running, and she would later recall that the first “mini-run” was wonderful. “I just threw off all my bad memories,” Keeling says. She hasn’t stopped running since, and it’s no longer the difficulty it was during that first meet. Since then, Keeling has set records for 60 meters in the 95-99 age group, and in 100 meters for the over 100 group. “I was just exercising,” she says, “and now I’m all over the world.”
When she’s not running, she’s working out. She’s in the gym three to four days a week, running, working out with weights and pedaling on the exercise bike—and even exercising while she’s cooking. Part of her healthy diet is an occasional dose of red wine mixed with her coffee or water to aid blood circulation. She’s written a book about her experiences, titled Can’t Nothing Bring Me Down: Chasing Myself in the Race Against Time. Her philosophy is also fit for a runner: “Every day is another day forward.”
1. Why did Keeling start to run at an old age?| A．She wanted her daughter getting out of dark cloud. |
| B．She wanted to learn from her daughter. |
| C．Cheryl persuaded her to do so. |
| D．Cheryl wanted her to be a lifelong runner. |
| A．Pleased | B．Curious. | C．Annoyed. | D．Proud. |
| A．She used to live a hard life. | B．She spends much time writing. |
| C．She is very fond of cooking. | D．She is very active in sports. |
| A．Early hard life of Keeling | B．The benefit of running for Keeling’s later life |
| C．The significance of caring for old people | D．Every day is precious for old people |
6 . In a year that has been characterized by the restriction, there are two activities I have found myself doing more of: running and writing.
At first glance, these two passions seem to be completely opposite. When I write, I’ll retreat (缩进) into my head, where I dig memories, ideas, characters to shape into stories. When I run, I’ll fully inhabit my body. The sounds and feelings of physical effort—foot strike, heartbeat and sweat—drown out the thoughts.
Despite their differences, though, there are similarities. Running and writing are both things we do alone. They both demand at times that we dig deep, keep going and never give up. I’ve also found that running can be complementary to writing. If I’ve been sat for hours, there’s nothing more restorative than getting out for a run. Sometimes when I’m least expecting it, solutions to tricky twists present themselves and ideas drop in as if the movement of running has itself shaken things into place. On the other hand, running especially long-distances has taught me to be brave, to look inside myself to see if there’s more to give. It has also taught me patience.
I’m far from the first runner to notice that running can help the writing process. Reflecting on her writing methods in an article in The New York Times, author and lifelong runner Joyce Oates wrote: Running seems to allow me, ideally, to have an expanded consciousness in which I can imagine what I’m writing as a film or a dream. I can’t say there is an expanded consciousness when I put on my trainers after a hard day’s writing, but there’s some evidence that working up a sweat can also fire up the imagination.
It’s not clear what’s behind the creativity though increased oxygen to the brain has been shown to help cognitive processes, so there’s no reason to think it’s useless. Whatever the link between running and creativity is, next time I find myself struggling to find the right words in the face of a deadline, I’ll run for it.
1. What does running contribute to the author’s writing process?| A．Exhaustion and challenges. | B．Relaxation and consciousness. |
| C．Affection and physical benefits. | D．Inspiration and creative solutions. |
| A．Really helpful. | B．Clearly different. |
| C．Negatively related. | D．Potentially dangerous. |
| A．She is stressed over struggles and deadlines. |
| B．She challenges the claim that running improves creativity. |
| C．She is determined to find out why running helps creativity. |
| D．She will keep running in order to help her writing process. |
| A．What I Have Learned From Running |
| B．Running May Fire up the Imagination |
| C．Differences Between Running and Writing |
| D．Science Says Running Is Good for One’s Health |
7 . Even though people have been paralyzed (瘫痪的) playing sports like rugby and football, extreme sports take the whole ordeal (磨难) to the next level. Sports like downhill cycling are very dangerous because one would be going downhill, over rocky or dirt zone, through forests, even at potentially deadly speeds. A slip up could be your downfall.
Nobody who gets into extreme sports goes with the desire to do harm to themselves. With that, athletes train for years and years before they attempt anything extreme. To most people, extreme sports are extreme simply because they take more skill than what an average person has. An athlete with skill and training makes an extreme thing become a daily routine, which does not wipe out the danger, but greatly reduces it.
Even when there is a lot of skill involved, things might not go the athlete’s way, not at all. Luck and circumstances have a lot to do with how things develop, whether above 8,000 meters or in a wood, going downhill. In some places, crossing the street is an extreme sport, considering how wild traffic can get.
Some view parkour, the sports of running, jumping and climbing under, around and through buildings, as an extreme sport, while it is more of a life philosophy, where the athlete does not have to do anything remotely dangerous. Free soloing, which means climbing a rock or ice face without safety gear, is absolutely deadly, where one slip means almost certain death, depending on the height, of course. Skateboarding is relatively safe, but if you constantly find ridiculous places to practice on, like the fence of a bridge, then things can get very complicated. The extreme part depends on the athlete.
To summarize, yes, extreme sports are dangerous, but the danger depends on the athlete, their choice of sport, direction in which they take it, as well as the circumstances. Some things are out of our control, while others we can influence through exercise and healthier risk choices.
1. Why is downhill cycling mentioned in Paragraph 1?| A．To call for attention to extreme sports. | B．To introduce the origin of extreme sports. |
| C．To illustrate the danger of extreme sports. | D．To show the complexity of the extreme sports. |
| A．Extreme sports differ from one another. |
| B．Skill matters a lot in maintaining safety. |
| C．Athlete’s luck is a key factor that influences safety. |
| D．Extreme sports are more dangerous than regular sports. |
| A．explain danger depends on the athlete | B．show free soloing is the most dangerous |
| C．compare which one involves the most skill | D．demonstrate how to choose an extreme sport |
| A．Doubtful. | B．Objective. | C．Intolerant. | D．Uninterested. |
| A．Do Extreme Sports Test Your Courage? |
| B．Why Should Extreme Sports Be Banned? |
| C．Why Do We Love Extreme Sports So Much? |
| D．Are Extreme Sports Really That Dangerous? |
8 . If you’re a runner who secretly hates running, here’s some good news: settling into a leisurely jog rather than an all-out run may actually be better for your health in the long term.
A team from Denmark followed over 5, 000 people taking part in the Copenhagen City Heart Study, and tracked whether they were non-joggers, or joggers who kept a slow, moderate (中等的), or fast pace. The participants’ health was tracked over the next 12 years, and so was their mortality (死亡率): 28 of the joggers and 128 of the non-joggers died.
The connection was this: Joggers of mild and moderate intensity had a lower risk of death than the fast joggers. In fact, the lowest mortality risk was that of the mild intensity joggers. The fast-paced joggers had about the same mortality rate as sedentary (久坐的) people. This suggests that there may be an upper limit to hard exercise, after which the benefits fall off.
“The U-shaped association between jogging and mortality suggests there may be an upper limit for exercise amount that is best for health benefits,” said study author Peter Schnohr. “Anything more is not just unnecessary; it may be harmful.” From the current study, jogging just three times per week, for less than 2.5 hours per week was associated with the lowest overall mortality risk.
There have been a lot of mixed messages about the “right” amount of exercise and what intensity is best. The World Health Organization has suggested that the current 150 minutes per week recommendations are strenuous for most people to tackle, and that expectations should be lowered, since, after all, anything is better than nothing. Everyone probably has a level of activity that feels best to him or her. But at least the growing consensus seems to be that more — if you’re pushing yourself very hard— is not necessarily better. And it may even be worse.
1. What was the study designed to find out?| A．The relation between exercise amount and health. |
| B．The difference between non-joggers and joggers. |
| C．The advantages of jogging over running. |
| D．The common causes of death from exercise. |
| A．Those jogging just three times per week. | B．Those jogging 150 minutes per week. |
| C．Those fast-paced joggers. | D．Those slow-paced joggers. |
| A．The early bird catches the worm. | B．Wealth is nothing without health. |
| C．To go beyond is as wrong as to fall short. | D．Enough exercise brings about happiness. |
| A．Intense. | B．Wide-ranging. |
| C．Necessary. | D．Far-reaching. |
| A．Why Jogging May Be Better For Your Health Than Running? |
| B．Can Jogging Increase Your Weight? |
| C．How Does Jogging Affect Your Health? |
| D．How Often Should Beginners Run? |
9 . If a president, a legendary philosopher, and one of the best-selling authors of all time credited the same secret for their success, would you try to follow it too? What if the secret was something you already knew how to do? In fact, you probably do it every day. Here’s what Friedrich Nietzsche wrote: “It is only ideas gained from walking that have any worth.” Thomas Jefferson: “Walking is the best possible exercise. Habituate yourself to walk very far.” And Charles Dickens made his point: “If I could not walk far and fast, I think I should just explode and perish (死亡).”
Researchers have traced numerous connections between walking and generating ideas. A Stanford University study found that participants were 81 percent more creative when walking as opposed to sitting. According to the study, walking outside — versus on a treadmill (跑步机) — produces the most novel and highest-quality ideas in participants who walked and then sat down to do creative work.
The movement aspect of walking is obviously key. You’ve probably heard the phrase Exercise your creativity, which refers to the brain as muscle. Our creative mindset is triggered by physical movement, which is exactly why walking — with your dog, a friend, or alone — feeds creative thinking. Just by going outside, you are stepping out of your habitual surroundings and your comfort zone, which is necessary if you want to open your mind to new possibilities.
Research has shown that immersion in nature, and the corresponding disconnection from multimedia and technology, increased performance on a creative problem-solving task by a full 50 percent in a group of hikers.
So why not set a creativity goal that starts with walking? Turn off your phone and give yourself the chance to be present in the world, to hear conversations and natural sounds, to notice the way people move, the way the sun reflects in a puddle. Walk not just for exercise. Walk for wonder.
1. What is the purpose of paragraph 1?| A．To inform us of the examples of these great minds. |
| B．To stress the importance of walking. |
| C．To explain why walking is popular with people. |
| D．To show the great influence of the great minds have on us. |
| A．By going outside, one can’t help but get distracted by the scenery. |
| B．Walking on a treadmill makes participants do the most creative work. |
| C．It is necessary to walk out of your habitual surroundings and comfort zone. |
| D．Absorbed in multimedia and technology, hikers can increase performance on creative problem-solving tasks. |
| A．Caused. | B．Changed. | C．Covered. | D．Cured. |
| A．Developing a good habit of walking. |
| B．Benefits of walking. |
| C．New possibilities of walking. |
| D．Walking for a more creative mind. |
10 . Memo
To: All StaffFrom: Jakie Mok, Secretary; Sports Development Committee
Date: May 20, 2022
A week ago, “Sports for Life” programme was sent to the parents, requiring them to select a sport they wanted their child to play. Since then, our staff have received lots of calls from parents asking for more information about it. Here is a memo for your reference when you answer the phones.
Sports 1:Basketball.We expect that this will be the most popular of the four sports. Therefore, students should be advised to sign up as soon as possible. Students will take a private bus to and from Kwun Tong Sports Park. To cover the cost of hiring a bus, each student will have to pay $10 each time. There will be four basketball courts available for our use with one teacher watching over each game.
Sports 2:GymWe will be using St. Peter’s Memorial Park. There are two reasons for choosing this park. Frist, it is not very busy and crowded before 6:00 pm. Second, it has lot of trees with plenty of shade. Students must bring along two bottles of water to prevent thirst. Three activities, skipping, jogging, outdoor aerobics, all of which are free of charge, will be arranged. And there will be a teacher on duty for each of the activities.
Sports 3:HikingHiking will take place at Kowloon Peak. The activity will start at 2:30 pm and finish 90 minutes later. Three teachers will accompany the students, and a hiking instructor will accompany each group of 15 hikers. Each instructor will cost $75/hr. Students are advised to bring plenty of water and sunscreen.
Sports 4: SwimmingThe Kowloon City Aquatic Centre is a 10-minute walk from our school. Four teachers will go to the pool and conduct the goings-on from the poolside. We will only be able to reserve the pool for one hour (i.e. 2:45pm to 3:45pm). Only students skillful at swimming can take up this activity. The pool will have two lifeguards present. Girls must wear a swimming suit. The cost is $10 per visit.
1. Which of the following is TRUE according to the passage?| A．Students selecting basketball had better register early. |
| B．Students participating in gym should arrive at 6:00 pm. |
| C．Hiking usually begins at 2:30 pm and lasts 2 hours. |
| D．Students having swimming suits can take up swimming. |
| A．Students taking part in basketball will walk to the courts. |
| B．Every student can gain admission to one of the four sports. |
| C．Hiking students can have a regular rest in the shade of trees. |
| D．Students taking up the four sports should bring bottles of water. |
| A．To attract students’ interest in the programme. |
| B．To require the parents to select a sport for their child. |
| C．To help the staff explain the programme to the parents. |
| D．To remind teachers and lifeguards to be present on time. |
