1 . It seems every major city and town around the world hosts an annual marathon, with thousands of athletes running a gruelling 42.1 kilometres. While many runners' motivation is to beat their personal best and cross the finishing line without collapsing, they're also doing it for a good cause—to generate funds for charity. But like other major events, the marathon also generates a massive carbon footprint. Thousands travel —some by plane—to the location, and waste from food packaging and goody bags gets left behind by spectators and runners. This is becoming a big issue for cities—how to host a worthwhile event, encouraging people to exercise and help charities, while protecting the environment? Several cities have developed formal plans to reduce their environmental impact and promote sustainable （可持续的） ideas. One event in Wales, for example, introduced recycling for old running kit .
It's something that this year's London Marathon tried to tackle by reducing the number of drink stations on the running route, giving out water in paper cups and offering some drinks in eatable seaweed capsules. They also trialled new bottle belts made from recycled plastic so 700 runners could carry water bottles with them during their run. London Marathon event director Hugh Brasner told the BBC: “There are a lot of initiatives （倡议） we are using this year that we think will lead to some huge behavioural changes in the future.”
Meanwhile, some people still think running a marathon could be our best foot forward in helping the planet. Dr Andrea Collins from Cardiff University told the BBC: “Training for a marathon makes you more sustainable in day-to-day activities. I started walking or running to work every day and shunning public transport altogether. Being environmentally friendly while training sticks with you and becomes a way of life. ”
1. Why do many people enter for a marathon?| A．To achieve their own ambitions. |
| B．To generate a massive carbon footprint. |
| C．To improve themselves both physically and mentally. |
| D．To challenge their personal limitations and raise money for charities. |
| A．It may bring a large profit to London. |
| B．It saved a lot of water resources and power. |
| C．It may improve people's behaviour in the future. |
| D．It may make Londoners more friendly when running a marathon. |
| A．Damaging. | B．Avoiding. |
| C．Choosing. | D．Changing. |
| A．Running a marathon can make more money. |
| B．Running a marathon can do great damage to the earth. |
| C．Running a marathon can change people's life completely. |
| D．Running a marathon can contribute to protecting the earth. |
2 . Running is the best way to get fit.
There’s no best method to get fit. You have to enjoy your exercise or you will find reasons to quit. Nobody can get fit or lose weight or build a muscle in an instant. Fitness requires time and patience, and you get rewards as you go along. If you are looking only at running or at instant success, you are looking for trouble!
If you don’t exercise an hour a day, six days a week, you do nothing.
Don’t believe in this all-or-nothing way. Even if you exercise as little as three times a week for half an hour you will benefit from it. However, if you want to get fit for sport, you may have to work out five to six days a week.
Warming up before working out isn’t necessary if you’re careful.
Warming up is a must before you exercise. Warming up and stretching not only help you avoid injuries but also prepare your heart and body to accept the shock of an increased workload.
No pain, no gain.
Pain means that the body is showing that there is something wrong. If you feel painful when exercising, either slow down or stop the exercise. To gain from exercise, you may have to make do with a bit of discomfort, but pain is different. If you continue exercising with pain you may damage a muscle or tendon forever.
Taping (用绷带包扎) an injury prevents further damage.
If you are injured and you tape it for support, chances are that you will aggravate the injury further. What’s more, you may injure other joints because of the limited flexibility (灵活性) that the taped knee or ankle allows.
1. The underlined sentence in the text may suggest _____________.| A．getting fit quickly may cause trouble for you |
| B．you will be in trouble if running |
| C．running can make you get fit immediately |
| D．you can’t expect to get fit at once |
| A．you feel painful somewhere in your body |
| B．you feel a bit uncomfortable physically |
| C．you feel warm when taking exercise |
| D．you exercise an hour a day |
| A．take sports five to six days a week |
| B．do the warm-up first |
| C．suffer a lot of pain |
| D．tape an injury to prevent further damage |
3 . The biggest complaint I hear is, “I don’t have enough time.” Trust me — I get it! So here are five simple tips to keep you consistently (稳定地) working out.
1. Schedule it.
2. Keep your scheduled appointment.
Now that your exercise is scheduled, keep your appointment!
3. Exercise first in the morning.
Most of us don’t have business meetings or doctors’ appointments at 5:30 a. m. This is prime time to get your workouts done.
4.
Day one, do a HIIT workout. Day two, lift heavy weights. Day three, increase joint mobility with yoga. Boredom is one of the biggest reasons why people don’t stick with an exercise program. Don’t wake up and run every day. You have got to mix them up.
5.
The more fun you have while exercising, the more likely you are to do it. On weekends go for a long bike ride or hike with your family. Or, do your normal exercise routine with your family. I also do yoga once a week with my husband. We look forward to this date.
There you have them — five simple tips to keep workouts consistent. The better you insist on doing it, the better results you may have!
| A．Make it fun. |
| B．Work out with your family. |
| C．Mix up your workouts. |
| D．Don’t change it or schedule it again. |
| E．Busy people must schedule their workouts. |
| F．You had better force yourself to work out each day. |
| G．I understand morning workouts sound cruel to most people. |
4 . An increasing number of Chinese are jogging to get and stay fit. Most joggers will run alone, but some will jog with friends or even coaches.
The Beijing Olympic Forest Park is one of the most popular spots. It is packed with runners in the afternoon, usually after work, and at weekends.
Jogging after a whole day’s work can be a way to unwind. It is true for He Wenjun, whose workplace is right near the forest park. She discovered her athletic gift at the age of seven, when she began playing tennis. Then she turned to jogging, and she has persevered with it for 10 years. “I come to jog almost every day after work, whenever I have time. I think jogging is good for my health. And for me, a girl, it helps me to achieve to keep slim,” she said.
She says she prefers jogging alone, so she can focus better. She loves jogging, even during Beijing’s smoggy days. “If the smog is severe, I’ll hold off jogging for a while. But if I really want to get away from work, I’ll wear a mask, or just ignore the smog and go on jogging,” she said.
For those who are not so athletic, jogging also has its attractions.
Wu Houbin started roughly two years ago, when he was severely obese（病态肥胖的）. Within two months, his weight dropped from 82 kilograms to 64 kilograms. The success helped him recover health, and he has made friends. “Jogging does not require speed, but perseverance. If you want to stick to the game, you need to take it as a task, a habit, and then eventually a hobby,” Wu said.
Jogging is beneficial to heart-lung function, and the skeletal system, but doctors say improper technique damages the joints, especially the knees and ankles. “Excessive jogging wears down the body, and harms one’s health. Poor technique harms the muscles and skeletons, and can cause secondary injuries. And, jogging in a bad environment can cause circulation problems,” said Lu Zhiyong, attending doctor, Sports Hospital, General Administration of Sports.
Dr. Lu has some tips for joggers, and those who are thinking of taking it up.
He says people should first evaluate（评估）their physical condition, to decide the amount and type of exercise, and jogging in the open air is better than running on a running machine. It is recommended that joggers jog three or four times a week, and 30 to 60 minutes each time. The best time to jog is 4p.m. — 5 p.m.
1. What is the main idea of the passage?| A．Jogging has both advantages and disadvantages. |
| B．Jogging is not fit for everyone. |
| C．More and more Chinese choose to jog to keep fit. |
| D．Jogging alone benefits people’s health better. |
| A．entertain | B．relax |
| C．communicate | D．improve |
| A．He Wenjun had poor health before taking up jogging. |
| B．He Wenjun will stop jogging once there is a severe smog. |
| C．Wu Houbin takes up jogging mainly to lose weight. |
| D．Wu Houbin prefers jogging alone. |
| A．People prefer running on a running machine. |
| B．Jogging is the best type of exercise. |
| C．One should know his physical condition before jogging. |
| D．It is not a good idea to jog every day. |
5 . For many，running has never been their favorite activity. But running can certainly be a great way to get fit and stay healthy.
Getting started is difficult.
Start with short distances. Though the running community would love to have a new long-distance runner tomorrow，the fact is that that will not happen overnight. Try running one mile every day for the next 3 weeks. After that，add it to two miles and so on.
Take part in a race. By signing up for a race in the near future，you will focus on a goal and be motivated（激励）to keep practicing for that event. I suggest signing up for a 5-kilometer race that will take place within one month.
| A．Join a group. |
| B．One step at a time. |
| C．Bring a friend along. |
| D．Most of you will have no problem finding a great race. |
| E．Shorter distances are a step to longer and more successful runs. |
| F．There are so many activities people would rather be doing than running. |
| G．You will get the chance to see the seasonal change and breathe in fresh air. |
6 . This is new to me and I don’t know what I will say really so I’m just giving it a try. I was always a runner and in pretty good shape for most of my life. Then I hit a bad patch and each day just couldn’t get myself out there to run. I put on weight, which just made me feel worse about myself.
I finally got the running back again after a few years but it was much harder than it used to be and I struggled to get through even the shortest, slowest jog.
I was out in a run the other day and I had almost convinced (说服) myself to give up when I heard someone say, “You can do it! It’s hard, but you can do it!” There was a lady walking the other way and had the biggest smile on her face.
Those words of encouragement at a time when I was ready to give up were like a perfect intervention (干预). I finished my run and now every time I feel like quitting I will hear her words in my head and they give me motivation (动力) and encouragement.
I’ve never seen her again so I’ve never been able to thank her and let her know the effect something as simple as a few words of encouragement from a stranger had and still has on me. It always encourages me in my life and has great influence on my life. I will never forget it and place it in my heart. I will tell it to others and make others believe encouragement is very important to us.
1. What was the author like before putting on weight?| A．He was very tall. | B．He was in good shape. |
| C．He was very thin. | D．He was in poor health. |
| A．The author had trouble in life. | B．The author’s clothes were worn out. |
| C．The author was very lucky. | D．The author was in good spirits. |
| A．His own hard work. | B．A strange lady’s encouraging words. |
| C．His friends’ encouragement. | D．His parents’ encouragement. |
| A．An exciting experience. | B．A story about losing weight. |
| C．Kind words from a stranger. | D．The importance of determination. |
7 . Swim safely!
Swimming is great exercise, and a trip to a pool or beach is a good way to have fun with friends in summer.
Be careful when diving（跳入）into the water headfirst.
Around water, adults should watch children at all times to make sure they are safe. Those who don’t know how to swim should wear life jackets. But by themselves they are not enough, so an adult should always be present. If you have to rescue a child from drowning（淹）,a few seconds can make a big difference.
Make sure you have a friend with you whenever you swim.
Drink a lot water. The sun’s heat and the physical activity may make you sweat（出汗）more than you realize.
By following these simple rules, you can make sure your swim time is safe as well as fun.
| A．That way if something goes wrong |
| B．Now get out there, and enjoy the water |
| C．Swim only in areas set apart for swimming |
| D．Make sure everyone in your family swims well |
| E．But sometimes swimming can also be very dangerous |
| F．Most pools have marked deep ends where diving is safe |
| G．Many children who drown in home pools were out of sight within minutes |
8 . Running seems easy enough: Just grab a pair of sneakers and put one foot in front of the other, right? Well, anyone who struggled to get through a mile knows it’s not quite that simple. We’ve asked experienced runners to tell us something wrong they did when they started running. The following are some of their answers.
I got excited and signed up for a half-marathon with a few more experienced runner friends, but I wasn’t adequately prepared and didn’t train efficiently. I ended up with blisters(水泡) on my feet. I couldn’t wear shoes for two days!
—Cali Lavey
I have always been athletic and I have never been badly injured, but one day I felt a slight pain in my knee. I ignored it for a month until I realized I was having a hard time putting weight on my right leg. I finally went to a doctor. It took four months of weekly physical therapy(治疗) to heal. I shouldn’t have done that.
—Arnold
My biggest mistake was treating running like soccer practice: If I wasn’t exhausted by the end of practice, I felt as though I didn’t work hard enough. I run all of my runs at 80 percent effort, or the equivalent of what I now call tempo runs (节奏跑). I wasn’t warming up to the pace or cooling down effectively.
—Kate
I decided to go out for a run during the hottest part of the day. At the time, I told myself that it would be refreshing to sweat a little, but I didn’t bring adequate water. I returned feeling completely rundown, dehydrated (脱水的), and exhausted. If you must go out on a run during unfavorable weather, wear proper suits and bring enough water to keep you feeling strong.
— Sarah
1. Why did Cali suffer from her half-marathon?| A．She ran all the way barefoot. |
| B．She didn’t get ready for it. |
| C．She ran with experienced runners. |
| D．She did not have self-confidence. |
| A．Thinking he would never get injured. |
| B．Putting heavy weight on his right leg. |
| C．Spending about four month s treating his knee. |
| D．Waiting for so long to get his knee examined. |
| A．Cali | B．Arnold | C．Kate | D．Sarah |
| A．we should warm up before running |
| B．we should bring enough water when running |
| C．we shouldn’t think running is very easy |
| D．we shouldn’t ignore any pain when running |
9 . 
Rugby players have a reputation of being big, strong and rude on the field. But Takamasa Hoshiyama, 17, says the reality of rugby is very different from what it looks like.
“Whatever your size or speed, anyone can play rugby,” says the Island School student, who also plays on the U19 Hong Kong rugby team.
Taka has been playing rugby since he was just four years old, following in the footsteps of his father. “My dad played rugby and he was keen (渴望的) for me to play,” says Taka. A lot has happened to Taka since his first game with his father. In the 2014 New Year's Day game against the Overseas Barbarians, he was named Man of the Match, and has taken the role of captain in his club team.
And of course, he's grown throughout his years of playing rugby — in more ways than one. “When I started playing, I was scrum-half (争球前卫), usually the smallest guy on the field,” says Taka. “But as I grew, I changed position. Now I am a front row prop — one of the big guys that holds the scrum together.”
“Rugby has done a lot for me,” he says. “It has really made me focused, and that is thanks to my coaches as well as my teammates who brought me to where I am now.”
Taka says that being part of a team and experiencing that growth together is one of the best parts of the sport. “Rugby creates a unity within the team and helps develop a mutual (相互的) respect between other teams and players,” he explains. “Training is hard and matches are physically demanding, but it is a team sport and you have to do your job for the team.”
Now Taka wants to help others experience the same growth he has. In his free time, he coaches younger rugby teams. He says it is especially rewarding to find “unusual strengths and capabilities within players and encourage them to work on those.”
1. What does Taka think of rugby?| A．It requires fast speed. |
| B．It has a role for everyone. |
| C．It's a game full of violence. |
| D．It's too competitive for kids. |
| A．He has realized what his father never could. |
| B．He has built up both his physical and mental strength. |
| C．He has played for the Overseas Barbarians for three years. |
| D．He has taken the role of captain in the Hong Kong rugby team. |
| A．Having a high level of physical fitness. |
| B．Owning some unusual strengths. |
| C．Building a strong team spirit. |
| D．Having a fun-loving attitude. |
| A．To coach national rugby teams. |
| B．To become a professional rugby player. |
| C．To get the leading role in his club team. |
| D．To encourage more people to enjoy rugby. |
10 . Swimming, cycling, jogging, skiing, dancing, walking or any of dozens of other activities can help your heart.
●Choose activities that are fun and add variety. Develop several activities that you can enjoy.
●Wear comfortable, properly fitted shoes and comfortable, loose-fitting clothing appropriate for the weather and the activity.
●Find a convenient time and place to do activities.
●Use music to keep yourself entertained.
●
●Don’t overdo it, especially at first. You can slowly increase the time and intensity (强度) of your activities as you become more fit.
●Keep a record of your activities. Reward yourself at times. Nothing will inspire you more than success!
| A．Try to make it a habit, but be flexible. |
| B．They all cause you to feel warm and breathe heavily without being out of breath. |
| C．Be an active role model for your children. |
| D．That way, exercise will never seem boring. |
| E．If you are overweight or have a high risk of heart disease, see your doctor for medical advice before exercising. |
| F．Surround yourself with supportive people. |
| G．Gradually, work up to exercising on most days of the week for 30-60 minutes. |
