1 . According to a review of studies, running just a mile a day five or six days a week can vastly improve your health.     1     That’s less than an hour a week for most people, even beginners, in their aerobic workouts.

The Mayo Clinic reviewed studies published in PubMed since 2000 that included at least 500 runners and spent five years following to analyze the relationship between running and health.     2     Runners who ran five to six miles a week weighed less. They also had a lower risk of obesity than people who ran fewer than five miles a week or not at all. That’s not all. Non-runners were more likely to have high blood pressure, diabetes (糖尿病) and certain forms of cancer.     3    

In addition, evidence suggests there should be a maximum number of miles. Dr. Carl J. Lavie, lead author of the review, told that running hard for more than about an hour every day could slightly increase someone’s risks for heart problems, as well as for running-related injuries and disabilities.

    4     Changing the routine suddenly will unavoidably cause bad effects on health. If you want to be faster and competitive, you can still keep up your mileage.     5     You should also watch out for common running injuries as well as overtraining. If you begin to frequently injure yourself, that’s a sign you may be running too much. And it’s clear you can still get remarkable health benefits at decreased mileage.

A．Running much has a good effect on people’s health.

B．Limiting running to three miles a day is a good idea.

C．What researchers found was shocking in a good way.

D．Or even two miles every other day has the same effect.

E．The key is to know your body and monitor your health.

F．If you’re an eager runner, don’t change your whole routine.

G．That means a little running can benefit our health naturally.

2 . Move to the Music

Music helps us exercise, but why does it have this effect?     1     The first is simple: Music distracts us. When we listen to a song we like, our brain pays attention to the music. For example, after we exercise for 20 minutes, our body might be tired. But we may not feel this immediately while listening to music. So we exercise a little longer.

Music also motivates us. When we hear dance music, for example, we naturally start to move to the beat. An upbeat song also puts us in a good mood, so we feel happier. This gives us energy and helps us exercise longer.     2     Songs in the range of 120-140 beats per minute(BPM)are the best, says sports psychologist Dr. Costas Karageorghis.

    3    . Its leading researcher Fritz put 61 people in small groups. They all then exercised twice. One time, each group worked out while listening to music for six minutes. Another time, they exercised for six minutes on special Jymmin machines. The name Jymmin is a combination of “jamming" and “gym.” Using these machines, each group made music as they moved. The exercisers became the composers and the machines became their instruments. In the end, 53 of the 61 people said the same thing: They felt less tired when they exercised on the Jymmin machines.     4    

How does Fritz explain this? Maybe people did better on the Jymmin machines because they had more control, he says. People created the beat. They could make it go faster or slower. Also, the activity was social. Each group was making music together and having fun. Fritz believes that Jymmin exercise may have other advantages, too.     5     For example, it may be even a good way to treat depression.

A．Experts say there are two main reasons.

B．This also helps relax our body and brain.

C．Music with a quick and steady beat is good for exercising,

D．He wants to find out if it can help with more serious conditions.

E．He expects to take advantage of it to tap into people’s potential.

F．A new study suggests this is only part of the explanation, however.

G．When they exercise and make music, working out seems to be easier.

3 .

Paragliding is a kind of flying, but instead of the wing being made of metal, wood or plastic, it is made of nylon or polyester. The wing is attached to a harness by lines where a pilot sits, similar to a parachute.

Is it safe?

Paragliding, is as safe as sailing and deep-sea diving. The big advantage is that it’s probably the slowest form of aviation, so if you do crash, you'll hit the ground quite gently! It’s a very relaxing sport as you're mostly sitting down. Yet, you’ll probably experience pain in some muscles you didn’t know you had while learning, but many of those will be due to the walk up the training hill to launch.

Where do I learn?

There are lots of schools, mainly based inland by appropriate hills or mountains, and there are also schools on the coast near spectacular cliffs. These are very attractive, though the prospect of landing in the sea seems to discourage beginners! It takes seven days to get your basic license; then you’re free to fly independently at sites across the country.

What do I need?

Pilots normally wear warm clothes in case they get very high up, and a helmet in case they stumble on landing. In terms of gear, schools supply basic training, canopies, harnesses, etc. However, you'll probably want to buy your own more sophisticated equipment, which you’ll be able to choose much better once you’ve tried some out on your course.

Who can do it?

There’s no upper age limit provided your instructor judges you capable, but the youngest is 14. Anybody with good eyesight and good balance is a potential paraglider pilot.

Flying a paraglider is a great sport. We hope to see you in the air with us this season!

1. Which would be the best heading for Paragraph 1?

A．What is paragliding?	B．Who invented paragliding?
C．How is paragliding special?	D．Why is paragliding popular?

2. According to the passage, paragliding is____________ .

A．exciting but tiring	B．safe and relaxing
C．attractive but expensive	D．fast and challenging

3. What can we know from the passage?

A．Fit people of any age can take up paragliding.

B．Most paragliding schools are situated by the sea.

C．Pilots need to buy basic equipment on their training course.

D．Learners can fly on their own after at least a week’s training.

4 . What is the best sport for your body type?

Just because someone has dreamt of playing football from childhood does not mean it is the best sport for him or her. Finding the sport your body is best suited to can make a big difference to how much you enjoy it and how good at it you are.

A person with an ectomorph body type is tall and slim with little fat or muscle. This person has narrow shoulders and hips, and thin arms and legs. Ectomorphs have difficulty putting on weight because of a fast metabolism (新陈代谢).     1     . What suits ectomorphs is endurance sports. Marathon running, swimming, and football are excellent choices for them.     2     , basketball may also be a great option.

Mesomorph body types are the typical image of an athlete. Their arms and legs are muscular and they have broad shoulders and narrow hips. Mesomorphs can put on or lose weight easily and build muscle quickly.     3     . Possibilities range from weightlifting and boxing to cycling for shorter distances.

A person who is an endomorph naturally carries more body fat. They are often short, with a high waist, and well developed upper arms and thighs.     4     , they can be very good at power sports because of their larger mass. This body type is not suited for agility (敏捷) and speed, but strength activities like wresting or powerlifting can be a great fit.

It is important to note that the three body types are extremes. No one is 100% ectomorph or completely endomorph.     5     . Another key point is that diet and environment also contribute to athletic ability and genetics plays a large part. And the most important thing is to choose a sport you enjoy.

A．Everyone is a bit of a mix

B．If you want to be a world champion

C．If a person with this body type is very tall

D．A person with this body type has more choice of sports

E．For the same reason, it takes them longer to build muscle

F．While it may seem that an endomorph will not be very athletic

G．Endomorphs must work a little harder to maintain a perfect body weight

5 . If you have an uphill hike, you may be worried about how your body will hold up over mile after mile. There are a few things you can do to keep the experience from being a painful one.    1    

Uphill climbing requires hard work from your hamstrings. These powerful leg muscles work overtime. And if you'll be carrying a backpack, your upper body also plays a big part.    2     Besides, you'll need arm and shoulder strength to get your pack on and off.

Depending on the length of the hike you're planning, you might increase your training.    3     If your hike will be very steep, you might add some stair sets to your workout. You can do these at home or go to a facility like a stadium that has a lot of stairs for extended climbs.

    4     If you've been jogging for twenty minutes, try alternating one day of longer jogging with a hilly hike while wearing a backpack. If you've been walking for your exercise, alternate longer walks with walks that include hills.

As with any workout program, the key is to keep at it.    5     Chances are that once you get moving, you'll be more interested in keeping on until you finish. And if you find that you don't want to do it, keep your goal in mind.

A．Warm-up is a must when jogging.

B．This is the time to schedule that daily walk or jog.

C．Jogging is a great way to have fun and stay in shape.

D．You'll need the core muscles to carry your pack for hours.

E．A little training, good planning, and a strong will can help.

F．Now it's time to increase the difficulty of your daily walk or jog.

G．You should make a promise to yourself that you'll at least get started.

6 . Can you move 11 minutes a day? You’ll live longer if you do

There is no denying that 2020 has reduced activity levels. Between the Zoom meetings, Netflix binges and virtual cocktail hours, increased sitting is a pandemic-driven reality for many.    1     But there is good news! Despite all that sedentary time, with as little as 11 minutes of movement a day, you can increase your life span, a recent study has found.    2     It's true; past studies, including a popular study from 2016, had originally put the daily exercise target at 60 to 75 minutes for mortality benefits. However, that study was based on self-reported data, which this latest study, published in the British Journal of Sports Medicine, found to be flawed due to people misremembering their actual activity levels.

Taking a more objective approach, scientists at the Norwegian School of Sports Medicine based their research on the use of activity monitors to track exercise versus sedentary time. The results showed that participants who exercised 35 minutes per day saw the biggest statistical difference on life span. Yet just 11 minutes of moderate exercise — equivalent to a brisk walk — still had a noticeable positive impact.     3    

Here is a way to consider—4 sets of a 3-minute body-weight exercise sequence. Depending on the exercises you use, you may go at a slightly different pace during each round, making it about 11 minutes. When selecting your exercises, try to pick a sequence of movements that will equate to a full-body workout of moderate effort.     4     Ideally, do a combo, determining the number of repetitions for each exercise based on your fitness level and maintaining a three-minute sequence for the time frame.

See how easy it is to fit in 11 minutes of daily exercise? You can do it.     5     Although no one can give you a do-over of 2020, you can make up for lost time by adding a little more to your life span.

A．In fact, you owe it to yourself after getting through this past year.

B．And studies have revealed the great health risks of prolonged sitting.

C．The simplest way is with a walk outside or on the treadmill at your local gym.

D．A lower barrier makes it easier to get even the most inactive among us moving.

E．You might wonder about the hour-per-day measurement you've been hearing about for years.

F．What's more, both time frames were positively impactful, regardless of the amount of sitting.

G．Avoid doing only upper-body movements unless you do lower-body movements the next day.

7 . 阅读表达

Until quarantine (隔离期) ends, we are left picturing what physical effort we might make: working out at the gym, playing on a competitive sports team, swimming, biking, or rock climbing. However, we don’t often think of martial arts as a possible activity; instead, we rule it out because we think it’s dangerous, uncommon, and even, impossible. Martial arts isn’t considered a sport, right?

Well, here’s some good news: you're wrong! Martial arts is much more common than people think, and you can start learning at any age. Practicing martial arts is a great way to keep in shape (both physically and mentally). And it’s much less scary and much less difficult than it’s usually portrayed as in movies, so worry not, you don’t need to be the karate kid to have a blast! Let’s look at what you can usually expect from martial arts of any style.

Good martial arts generally requires you to focus on the position and movement of every one of your limbs, sometimes even your breathing too. Think about it: when you leave the gym, your mental state has improved and you are much calmer. This is because you’ve only paid attention to one activity. It is a great way to clear your head, and practice can help you learn to stay more focused in general (say, when you start your schoolwork afterwards).

Long series of choreographed (编排好的) moves (including when to breath in and out) called forms are often described as “moving meditation (冥想)” ; they’re meditative in the same way doing repeated moves is, but much more so. Martial arts practice can be as slow or as intense as you want, but it’s always extremely engaging.

Martial arts also improves your coordination, and greatly improves your posture. I have personally seen students go from slouching and knocking things over to walking tall with their shoulders back in just a couple of months.

There are many styles and countless subtypes and mix-ups of martial arts. Whichever one appeals to you, know that all of them are good choices, competitive or not.

1. Why isn’t martial arts considered a sport by some people?
2. What should people focus their attention on when doing martial arts?
3. Please decide which part is false in the following statement, then underline it and explain why.
Martial arts practice is beneficial because it can not only make us more facially attractive but also help improve our mental state.
4. a) Which type of sport do you prefer, slow sports like yoga, or competitive sports like basketball? Explain why. (about 40 words)
b)Give an example of another Chinese traditional sport and introduce its advantages. (about 40 words)