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 |
| A．The first group. |
| B．The second group. |
| C．The third group. |
| D．The control group. |
| 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. |
| 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. |
| 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. |
| 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. |
| 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. |
The Benefits of Exercise
Regular exercise has a range of benefits for both physical and mental health. Firstly, exercise helps to strengthen the heart and improve cardiovascular health. It can also help to maintain a healthy weight and prevent obesity. Additionally, exercise boosts mood and reduces stress levels. People who exercise regularly often report feeling happier and more relaxed. Finally, exercise can improve cognitive function and memory. It has been shown to enhance concentration and increase mental clarity.
Questions:
1. What are the benefits of exercise for physical health?
2. How does exercise affect mood?
3. What are the cognitive benefits of exercise?
4 . Common Mistakes New Runners Make
Running is a great way to get in shape and just about everyone can do it. However, many make a number of common mistakes, which can interfere (妨碍) with training or lead to injury.
·Doing too much too soon
One of the biggest mistakes new runners make is doing too much too soon. Slowly easing into a training program will help reduce the risk of injury, so you can continue on with your new running routine
·
Beginners might think they need to run every day (or nearly every day) to meet their fitness or weight-loss goals, but this couldn’t be further from the truth. Running is a high-impact activity which can be really hard on your body. So it’s important to give your body a rest between workouts.
·Not wearing the right equipment
•Running through pain
| A．Not taking rest days |
| B．If you’re just starting out |
| C．Comparing yourself to others |
| D．Running can be uncomfortable at times |
| E．It’s important not to use the same muscles |
| F．While it may be true that you don’t need expensive equipment to take up running |
| G．Experts suggest increasing your running distance by no more than 10% each week |
5 . Exercise is good for us. It reduces the risks of dying from all causes, including cancer and heart disease. But many people who work all week have little time for exercise. So, they might try to do something to increase their heart rates over the weekend—go for a long run, take a bike ride or hike in the mountains. But is it healthy to avoid exercise during the workweek and then try to fit it all in during the weekend?
A new study suggests that, yes, it is healthy. Australian researchers at the University of Sydney did the study. It took place over a nineyear period. During that time, the researchers looked at the selfreported exercise habits and health examinations of more than 63,000 adults in England and Scotland. Then they connected that information to death records.
The researchers found that people who exercised only one or two days a week improved their chances of living longer than people who did not exercise at all. Even those who are fat could extend their lives by exercising a couple of days per week.
Emmanuel Stamatakis is the senior author of the study. He says that he found it very encouraging that even people who exercised as little as one or two times a week appear to lower their risk of early death. In other words, their health improves even if they don’t meet the suggested weekly amount of physical activity. However, to be in the best health, Stamatakis says more exercise is better.
The WHO suggests that adults should get at least 150 minutes of moderate to intense activity per week. For the best results, the organisation suggests 75 minutes per week of intense physical activity. However, if you are busy with work and family duties, exercise as much as you can.
1. In which part of a website can we find this text?| A．Science. | B．News. |
| C．Sports. | D．Health. |
| A．It was carried out in three places. |
| B．It lasted for more than nine years. |
| C．It studied both children and adults. |
| D．It was led by Emmanuel Stamatakis. |
| A．A little exercise is better than none. |
| B．We’d better do exercise on weekdays. |
| C．Fat people usually live shorter than thin people. |
| D．Exercise habits have a big influence on death. |
| A．Paying attention to the risk of early death. |
| B．Trying to do more exercise if we have time. |
| C．Getting at least 150 minutes of activity a week. |
| D．Avoiding doing much intense physical activity. |
6 . Running is often tiring and a lot of hard work, but nothing beats the feeling you get after finishing a long workout around the track.
But while it’s long been believed that endorphins (内啡肽) —chemicals in the body that cause happiness—are behind the so-called “runner’s high”, a study suggested that there may be more to this phenomenon than we previously knew.
According to a recent study published by a group of scientists from several German universities, a group of chemicals called endocannabinoids (内源性大麻素) may actually be responsible for this familiar great feeling.
To test this theory, the scientists turned to mice. Both mice and humans release high levels of endorphins and endocannabinoids after exercise. After exercising on running wheels, the mice seemed happy and relaxed and displayed no signs of anxiety. But after being given a drug to block their endorphins, the mice’s behavior didn’t seem to change. However, when their endocannabinoids were blocked with a different drug, their runners’ high symptoms seemed to fade.
“The long-held notion of endorphins being responsible for the runner’s high is false. Endorphins are effective pain relievers, but only when it comes to the pain in your body and muscles you feel after working out,” Patrick Lucas Austin wrote on science blog Lifchacker.
Similar studies are yet to be carried out on humans, but it’s already known that exercise is a highly effective way to get rid of stress or anxiety. The UK’s National Health Service even prescribes (开药 方) exercise to patients who are suffering from depression. “Being depressed can leave you feeling low in energy, which might put you off being more active. Regular exercise can improve your mood if you have depression, and its especially useful for people with mild to moderate (中等的) depression,” it wrote on its website.
It seems like nothing can beat that feeling we get after a good workout, even if we don’t fully understand where it comes from. At least if we’re feeling down, we know that all we have to do is to put on our running shoes.
1. What did scientists from German universities recently discover?| A．Working out is a highly effective way to treat depression. |
| B．The runner’s high could be caused by endocannabinoids. |
| C．Endorphins may contribute to one’s high spirits after running. |
| D．The level of endorphins and endocannabinoids could affect one’s mood. |
| A．To find what reduces the runner’s high symptoms. |
| B．To see the specific symptoms of the runner’s high. |
| C．To identify what is responsible for the runner’s high. |
| D．To test what influences the level of endocannabinoids released. |
| A．Effect. | B．Goal. | C．Opinion. | D．Question |
| A．They can help ease depression symptoms. |
| B．They are the best way to treat depression. |
| C．They only work for those with serious depression. |
| D．They can help people completely recover from depression. |
7 . All over the world people enjoy sports. Sports help to keep people healthy and happy, and to live longer. Many people like to watch others play games. They buy tickets or turn on their TVs to watch the games. Often they get very excited when “their” player or team wins.
Some sports are so interesting that people everywhere go in for them. Football, for example, has spread around the world. Swimming is popular in all countries near the sea or in those with many rivers. What fun it is to jump into a pool or lake, whether in China, Egypt or Italy! And think of people in cold countries. Think how many people love to skate or ski in Japan, Norway or Canada. Some sports or games go back thousands of years, like running or jumping. Chinese wushu, for example, has a very long history. But basketball and volleyball are rather new. They are about one hundred years old. People are inventing new sports or games all the time. Water-skiing is one of the newest in the family of sports.
People from different countries often become good friends after a game together. Sports help them to understand each other. One learns to fight hard but fight fair, to win without pride and to lose with grace.
1. Why do people all over the world enjoy sports?| A．Because they want to keep healthy. |
| B．Because they are happy. |
| C．Because they want to live longer. |
| D．All the above. |
| A．their favorite team wins |
| B．they win the game |
| C．they get the good news |
| D．they can’t help themselves |
| A．they train their character in the game |
| B．they understand each other |
| C．they are friendly to each other |
| D．they help each other |
8 . More scientists are exploring cellular senescence(衰老)—a state in which cells(细胞)no longer divide. Senescent cells, which build up in older bodies, have a link to age-related conditions such as dementia(痴呆) disease.
Scientists are exploring drugs that treat senescent cells. But the most promising tool against the bad effects of senescent cells, experts say, is exercise.
Today, LeBrasseur, who directs a center on aging at Mayo, says exercise is “the most promising tool that we have” for good health in late life, and its power spreads to our cells. Research suggests exercise prevents the buildup of senescent cells, helping the immune(免疫的)system clear them and fight the cell damage that can affect aging.
Last year, LeBrasseur led a study that provided the first sign in humans that exercise greatly affected senescence. It cut signs in the bloodstream of the effects of senescent cells in the body.
After a 12-week exercise program, researchers found that older adults had cut signs of senescence and improved body strength, physical ability and reported health. A recent study collects even more facts—in animals and humans—for exercise as a treatment to fight against senescence cells.
While such studies are not well-known outside scientific circles, many older adults connect exercise with youthfulness. Farmer Mike Gale, 81, put in a track and field throwing circle on his large farm in California. He and some of his friends throw the discus(铁饼) and use other exercise equipment. “I'd like to be competing in my 90s,” Gale says. “Why not?”
95-year-old Richard Soller says exercise keeps him fit enough to deal with what comes his way—including the discovery that his wife of 62 years had developed dementia. The two sometimes walk the streets of their neighborhood together, holding hands. “Do as much as you can,” he says. “That should be the goal for anyone to stay healthy.”
1. What do we know about LeBrasseur?| A．He discovered the cause of aging. | B．He developed drugs to treat aging. |
| C．He tested with animals and humans. | D．He firstly proved exercise stops aging. |
| A．Uncertain. | B．Confident. | C．Doubtful. | D．Anxious. |
| A．To support his or her ideas. | B．To encourage people to exercise. |
| C．To praise him for his true love. | D．To introduce activities for the old. |
| A．Aging Secret Comes to Light | B．Aging Diseases Seriously Affect Health |
| C．Exercise Is Best Tool Against Aging | D．Elderly People Can Also Live Active Life |
9 . In a world ruled by hard exercise and complex fitness programs, the simple act of walking is often ignored(忽略).
Heart Health and Weight Management
Walking is light heart exercise that helps improve heart health by increasing blood circulation(循环).
Pressure Drop and Clear Mind
Taking a relaxing walk or quick walk has been shown to give off endorphins, the body’s natural ”feel-good” materials. This leads to lower pressure levels, improved feelings, and improved mental health. Walking outdoors in nature or in a peaceful environment can provide a refreshing escape from the daily tasks.
Joint(关节)Health and Free Movement
Unlike active sports, walking is soft on the joints, making it a perfect choice for people of all ages and fitness levels.
Social Communication and Connection
| A．It helps oil joints and make them stronger. |
| B．It’s a cheap way to lead a healthier lifestyle. |
| C．So taking a walk can make your mind relaxed and fresh. |
| D．A quick walk after meals has been shown to benefit the stomach. |
| E．It cuts down the risk of heart disease and brings down blood pressure. |
| F．Walking is useful exercise that can easily be turned into a social activity. |
| G．However, walking remains one of the easiest and most useful forms of exercise. |
10 . Teenagers’ fitness is now a major concern, to which physical exercise is very important. It reduces stress and improves fitness. Exercise makes your body strong, and helps you to keep the right body weight. Sports scientist Dr.Helen Lopez offers the following advice to teenagers: “Firstly, you need to find out your present level of fitness. Then you can design a programme that will help you become healthier.”
Dr Lopez suggests that there are three levels of fitness that need a change of lifestyle. “Overweight” means that the person gets very little exercise and often has a serious weight problem. “Inactive” means that the person does not join in many physical activities, but is not seriously overweight. “Active” refers to people who take part in sports and other physical activities, but do not have a high fitness level.
According to Dr Lopez, overweight teenagers should keep active to keep healthy. Ride a bike, play volleyball or basketball for a while, and go for a twenty-minute walk each day. All these will help to burn up calories. Inactive teenagers should do similar activities, but add some bending and stretching exercises, such as push-ups and sit-ups, starting with twenty of each a day. “Inactive people can take a little more exercise than overweight people because their bodies are stronger,” said Dr Lopez. The same principle applies to active teenagers.
Dr Lopez suggests one hour a week or more on running and other forms of intensive exercise, together with fifteen minutes a day spent on stretching and bending activities. “These are really important in order to prevent injuries,” Dr Lopez said. Some weight-training and other body-strengthening exercises could also be planned in the programme in order to increase the personˈs strength.
1. What can we learn from the passage?| A．Active people always have a high fitness level. |
| B．Overweight people always take more exercise. |
| C．Inactive teenagers are not seriously overweight. |
| D．Keeping fit means changing teenagers’ lifestyle. |
| A．It can make the teenagers grow taller. |
| B．It can help teenagers become healthier. |
| C．It can help to burn up calories. |
| D．It can increase teenagers’ strength. |
| A．walking | B．stretching and bending |
| C．riding | D．weight-training |
| A．Doing exercises | B．Teenagersˈ fitness |
| C．Different lifestyles | D．Overweight teenagers |
