1 . When it comes to making healthy lifestyle changes, which should come first—changing your diet or becoming more physically active?

Previous studies suggested that providing people with too much information about nutrition and physical activity at once tends (趋向)to be discouraging. That has led to the popularity of advising people to make changes gradually, and set smaller goals.

So the scientists divided 200 inactive participants who were 45 or older into four groups. One group was instructed in making diet and fitness changes at the same time; the second group was taught about diet changes first, and then fitness changes four months later; the third group changed their exercise habits first and made changes in their eating habits four months later; and the final, control group was not instructed in either diet or fitness changes but in how to manage their stress.

The researchers followed the groups for a full year. Compared to the control group, the three intervention (干预) groups made healthy changes in their diet. Those who changed their fitness habits first significantly increased the amount of exercise they received daily compared to the other groups after four months. However, at the end of the year, the group that changed both diet and exercise at the same time was the only one that met the nationally recommended targets for both exercise and nutrition levels, while those who worked on improving their nutrition first were unable to meet the recommended levels of fitness after a year. The researchers suspect that changes to diet are easier to make than changes to physical activity.

The findings show, however, that pairing diet and exercise changes may help to overcome some of the barriers people face in adding more physical activity into their lives. If folks change diet and exercise orderly, the scientists say, they may end up placing more importance on the first set of behavior changes and feel less pressured to address the second set.

1. The advice mentioned in the second paragraph seemed ________.

A．popular	B．dangerous
C．scientific	D．unsatisfactory

2. Which group was the most physically active after four months?

A．The first group.

B．The second group.

C．The third group.

D．The control group.

3. What might the scientists approve of?

A．Changing eating habits first may be reasonable.

B．Diet and exercise changes should be made orderly.

C．Diet and exercise changes are equally hard to make.

D．Diet and exercise should be processed at the same time.

4. Which of the following is probably the title of the passage?

A．Changing Your Habits for Better Health

B．Ways to Lead a Healthy and Balanced Life

C．Making Healthy Lifestyle Changes Really Counts

D．Timing Matters in Making Diet and Exercise Changes

2 . When Tony took up running as a hobby, he was 42 years old. Now 42 years later he’s a national champion and a world record holder. He never imagined at the age of 84 this is where he’d be, but then he doesn’t meet many people in their 80s who are out training four times a week. “I can see it’s a bit unusual, yes. But it’s been my life,” he told the reporter.

The retired officer runs at a track near his home in Leeds. At an event in Italy last month, he set a world record in the 80m hurdles with a time of under 17 seconds. But he sees no reason to slow down and his ambition is still to be competing when he passes a hundred.

“I probably won’t be doing a crouch start (蹲式起跑), because it’s only 16 years away,” he joked. Like anyone of his age, he’s had health problems. He’s had a string of severe heart attacks, but doctors have told him as long as it makes him feel good, he should carry on running.

“I can’t let my heart get in the way of my training. When I am running, I have to give it my absolute all. My heart is the last thing on my mind,” he said.

He trains every other day, dances and plays hockey and he recently cuts down on alcohol and chocolate. He said, “I’ve heard alcohol can lead to dementia (痴呆) and I don’t want that. I’ve cut down to one glass of wine every other day. I now have to stay as fit as I can be to keep up my lifestyle.”

Tony’s next birthday is next September. And the first thing he wants to do is become the world’s fastest 85-year-old.

1. How old was Tony when he set a world record?

A．42.

B．80.

C．84.

D．85.

2. Why did Tony say “My heart is the last thing on my mind” in paragraph 4?

A．Because he felt good while running.

B．Because he had only slight heart problems.

C．Because he didn’t care about his heart at all.

D．Because he was so concentrated to do his best while running.

3. What will Tony probably do after his 85-year-old birthday?

A．To have a good rest.

B．To change his lifestyle.

C．To take part in running competitions.

D．To be the fastest runner in the world.

4. What can we learn from Tony’s story?

A．No pains, no gains.

B．Old hearts are not old.

C．It’s never too old to learn.

D．Those who work hard live long.

3 . A gym membership can be nice.     1     All you need is a little bit of time and space at home for yourself. But before everything, you need to create an at-home fitness routine.

Spend 5 to 10 minutes warming up before every workout. Not sure what to do? Try jumping jacks, leg or arm circles, or even dancing. Just get your blood pumping. Do a progressive aerobic (有氧的) activity that uses the same muscles you want to work out.     2    

Do strength training twice a week to build muscles. Strength training, also called resistance training, makes you stronger and builds endurance (忍耐力).     3     This helps you do a harder workout every time you exercise.

    4     You might be eager to just stop your workout when you’ve finished your last set of activity, but take a few minutes to do low-intensity exercises that lower your heart rate. You might drop your run into a walk or slow down your cycling, for instance.

Set achievable goals that you can break into smaller tasks. It’s one thing to say you want to get fit, but that means something different for everyone.     5     It should be specific, realistic, and meaningful. Then, break down the goal into small, actionable steps so it feels like you’re making progress regularly.

A．After all, we work out to build our muscles.

B．Equipment is the key to carrying out a workout plan.

C．But you don’t have to have one to get into great shape.

D．For instance, slowly jog if you are going for a longer run.

E．Spend five to ten minutes cooling down after each workout.

F．Figure out what you plan to achieve and make that your goal.

G．Try to do exercises that work many parts of your body and make you feel stronger.

8 . Staying fit while indoors

During this special time, it’s a good idea to do some indoor exercise. Exercising has many benefits.     1    ,   when you start feeling and looking just as you desire. Here are some great ideas to get you started!  

Run in place

Start by kicking your feet behind you as you run. Then, bring your knees up as high as possible when you feel like you’ve warmed up. Start by running in place for five minutes.     2    .  

Work on mountain climbers.

Start by getting into a standard push-up (俯卧撑) position.     3    ,   keeping your arms in place. Replace your left leg and bring your right knee to your chest. Continue to alternate legs. Repeat this three times for 30 seconds each set.  

    4    

Begin by getting into a plank (平板支撑) position. Then, bend your elbows and lower yourself toward the floor but do not touch the floor. If this is too difficult, bend your knees as you do the push-ups. Start by doing a set of 10, and work your way up to three or four sets.

Tone your legs with squats (深蹲)

To do a squat,   stand with your feet hip-width (与臀部同宽) apart. Then bend your legs. Bring your bottom as low as you can. Stand back up and repeat the motion. Work your way up to doing three sets of 20.     5    .

A．Try planks for full body toning (身体紧实)

B．The hard work will pay off big time

C．Do push-ups to tone your upper body

D．Then bring your left knee to your chest

E．Then, try to run in place for ten minutes

F．If that is too difficult, lower yourself onto your elbows

G．If you want an added challenge, hold weights while you squat.

9 . Improving as a runner is about more than just running all of the time. You need to pay a little attention to details and make a smart training plan.     1    , no matter what your sport, race, or running habits.

Alternate easy and hard runs to build strength rapidly. It is common for runners to push themselves about the same amount each time and gradually increasing difficulty.     2    . It is during these difficult runs, when you really push yourself, that your body snakes the most significant gains. Don’t feel like an easy day is “cheating”. Rather, it is helping rebuild and relax the muscles needed for your big runs.

    3    . You want to keep your chin (下巴) up and your shoulders back, with loose, relaxed arm and hand muscles. Your elbows are bent at 90 degrees but swing freely. If anything, the only muscles you want to focus on keeping strong and tight are the ones in your core (核心). That’s because this will naturally help you efficiently channel energy.

    4    . A higher body temperature ensures your muscles are loose and flexible, and your body is pumping blood effectively throughout. For everything other than easy runs, use the first five to ten minutes to build a light sweat and get your body ready for exercise. Even five minutes of walking is a good way to get started. Slowly pick up speed for short 10 second runs, and then return to normal warm-up pace.     5    .

A．This helps prepare your muscles for speed

B．Children are often advised to start running at an early age

C．Keep a relaxed but strong upper body to conserve energy efficiently

D．There are two individual sports available, running or tennis

E．Use your light run to work up a light sweat.

F．In that case, you can make large improvements as a runner in a relatively short time

G．Outstanding runners, however, alternate an easy run with a very challenging one

10 . How exercising changed their life

Name: Katelyn Block, 19 The problem: At the end of her junior year of high school, she fell into a serious eating disorder. The change: She was an athlete, but while she was sick, she stopped running. Later, she decided to get back into running. She made the decision to build her body back from the ground up. With a few months of hard work and determination, she graduated from high school with a healthy body.

Name: Amalia Biro, 24 The problem: Amalia was a horseback rider with her sight set on the Olympics, until one day she was thrown off a horse, leaving her left knee badly injured. The change: She ran a 5K at the request of her friend. Running lets her clear her head. She found herself starting to turn to running instead of breaking away from her social life. And she was in good shape and felt better than before.

Name: Sarah Jane Parker, 28 The problem: She had a lot of fear and anxiety about different things. The fear was taking over her life. The change: She tried indoor rock climbing with her friend’s encouragement. When she finally managed to climb to the top, she fell in love with the sport. Eventually she used the courage she got from climbing to break away from her fear.

Name: Kimberly Whittaker, 25 The problem: Two car accidents in one month made Kimberly have joint problems in both knees and pain in her lower back. The change: She joined a gym and worked with a physical trainer three times a week to help her become healthy again. She took spin classes (动感单车) the most often because she felt like she was able to focus her energy just on riding.

1. What was the problem that Katelyn was facing?

A．She got a fever.	B．She was anxious.
C．She couldn’t eat normally.	D．She hurt her knees.

2. What do Amalia and Sarah have in common?

A．They had the same dream.	B．They attended the Olympics.
C．They didn’t trust themselves.	D．They should thank their friends.

3. How did Kimberly become healthy again?

A．By changing her diet.	B．By seeing a doctor.
C．By joining a gym.	D．By studying hard.