1 . Make Your Fitness Resolution Stick

Last year, the most common New Year’s resolution was fitness-related. A study showed that approximately 50 million Americans swore to increase activities and lose weight.     1    , success was hard to achieve. Two months later, only 37 percent of people in their 20s and 16 percent over age 50 had kept to their new fitness habit.

    2    , the benefits of such a change are clear. There is no question that exercise plays a role in the prevention and treatment of many diseases. Weekly exercise routines have been shown to reduce rates of depression and anxiety, lessen risk of heart attacks and strokes, and reduce the high rates of diabetes.

    3    . It’s suggested that 150 minutes per week of moderate intensity exercise like swimming, or 75 minutes per week of intense exercise, like jogging, should be the minimum amount exercise needed to achieve maximum medical benefit if you stick to it.

Often, the best way to increase your exercise is to involve movement in your everyday life. On average, urban citizen who go to work by bike or public transportation are fitter than suburban citizens who drive to work.     4    . They are good ways to increase the amount of your movement every day.

Whether you determine to work out at your local gym three times a week, take 10,000 steps a day or give your dog an extra walk every day, what matters most is not your commitment to exercise but your sticking to it.     5    .

A．While behavior change is tough

B．Although they had good intentions

C．However hard they try to make up their mind

D．There is always one type of exercise that you are fond of

E．Besides, taking the stairs instead of the elevator also helps

F．So commit to something you love and keep to your fitness habit

G．The best form of exercise is the type that someone will consistently perform

2 . We’ve all been there: Just when you’re getting used to your new workout routine, suddenly your knee is killing you.     1     Before injury strikes, listen to these signs that might show your body needs some time off.

You’re always sore (酸疼).     2     But if you’re exercising regularly, you shouldn’t constantly be feeling sore. You should always give your muscles 24 to 48 hours to recover between training sessions. If you still feel sore, it’s possible you’re overtraining.

    3     Anger, anxiety, and tiredness are also signs. It is known that exercise can make us happier because of endorphins — a stress-fighting chemical — in the brain. However, those endorphins are also accompanied by cortisol, a stress chemical. And when cortisol levels remain high for an extended period, they cause harm on mental health.

Your heart rate is abnormal. One of the best ways to tell if you’ve been overtraining is to check your heart rate. If you’re above your normal, then your body is not really ready for a hard workout that day.     4           

The best thing about noticing these symptoms (症状)?     5     A little R&R (rest and recovery) is just what your body ordered!

A．You’re constantly tired or emotional.

B．Yes, you’ve over-worked yourself into an injury.

C．Fortunately, recovery is simple — just take it easy for a few days!

D．That’s one of the best ways to judge your readiness to exercise.

E．Sure, a bit of muscle soreness after some workout is totally normal.

F．It’s much easier to relax and check heart rate than it is to recover from an injury.

G．Doing the same activity over and over without proper recovery is going to cause injury.

3 . It is hard, it hurts —and yet more than two million of us in the UK run at least once a week.

Of course, some people run to lose weight, or to get fit, and these are great reasons. Running is also easy to do, it's cheap, and you can do it when you want. All these factors certainly contribute to the fact that running is one of the most popular sports in the UK.

But for many of those two million runners, the real reason we head out to beat the roads until our legs hurt is more intangible (无形的) than weight loss or fitness.

Many runners become interested in times. They try to break the 40-minute barrier for the 10K, or run under four hours for the marathon. Yet, really, these times are almost meaningless. And as soon as they are achieved, another target is thrown out almost immediately.

The times are only the carrots we put in front of ourselves. But why do we put them there in the first place? Nobody ever gives a wise answer Deep down, we all know the answer.

Running brings us joy. Watch small children when they are excited, at play, and mostly they can't stop running. There's a great moment inThe Catcher in the Ryewhen Holden Caulfield, caught in the uneasy space between childhood and adulthood, is walking across his school grounds one evening and he suddenly starts to run. “I don't ever know what I was running for一I guess I just felt like it,” he says.

This will to run is born. In fact, humans may well have evolved (进化) the way we did because of our ability to run. As children, and even adolescents, we can respond to this natural call to run whenever the feeling takes us.

As we run, we begin to sense that childish joy, which is born to live a wilder existence. As we run, the layers of responsibility and identity we have gathered in our lives, father, mother, lawyer, teacher, all fall away, leaving us with the raw human being.

If we push on, running harder, deeper into the loneliness, further away from the world and the structure of our lives, we begin to feel strangely excited, separated yet at the same time connected, to ourselves. With nothing but our own two legs moving us, we begin to get a sense of who, or what, we really are. After a long run, everything seems right in the world. Everything is at peace. To experiencethisis a powerful feeling, strong enough to have us coming back, again and again, for more.

1. Why does the author think setting time goals is almost meaningless?

A．Because those time goals can' t be achieved.

B．Because those time goals can be achieved easily

C．Because people will be very proud once the time goals are achieved.

D．Because there will always be a new time goal once the former one is achieved.

2. The author mentions the reasons for running EXCEPT___________.

A．challenging ourselves	B．running away from responsibility
C．losing weight and keeping fit	D．bringing us joy and peace in mind

3. Which of the following words can best describe the author's attitude towards running?

A．Uncertain.	B．Doubtful.
C．Supportive.	D．Puzzled.

4. What does the underlined word"this“in the last paragraph probably mean?

A．breaking the 40 -minute barrier for the 10K.

B．running under four hours for the Marathon.

C．feeling separated from the world after running

D．feeling everything is right after a long run.

5. What may be the best title of this passage ?

A．Running to Keep Fit	B．Running to Break Records
C．Running to Be the Real You	D．Running to Become an Adult

4 . Working out can help teenagers boost their grades, a new study suggests. Adolescents who routinely engaged in moderate to vigorous（剧烈的）exercise showed long-term improvements in their academic performance, the British Journal of Sports Medicine study reported.

“Our study suggests that the effect of physical activity may be quite large,” John Reilly, a professor at the University of Strathclyde said. The researchers looked at a sample of about 5000 children who were involved in a long-term study that tracks children born in the UK between 1991 and 1992. When children reached 11 years old, their daily physical activity levels were measured using an accelerometer（加速器）for three to seven days. The device, similar to a pedometer（计步器）tracking the number of steps taken, recorded the average time children exercised, which was 29 minutes a day for boys and 18 for girls.

“The actual levels of daily physical activity at age 11 were quite low,” Mr. Reilly noted. The children had their academic performance tested at ages 11 and 13 with compulsory national tests for students, and also at 15 or 16 with the General Certificate of Secondary Education (GCSE) exam. The tests assessed the children’s abilities in English, math and science subjects. The results showed that the more children participated in moderate to vigorous physical activity, the higher their test scores were at age 11 in all three subjects. For girls, science scores were most strongly linked to exercise.

When children were tested again at age 13, their academic scores were still linked to how much they had exercised when they were 11 years old. By the time the youngsters took the GCSE exam, each 17-minute-per‑day increase in physical activity for the boys was linked to an improvement in their scores. Every additional 12-minute increase a day in exercise for the girls was also linked to an increased score, especially in the science category.

The researchers have called for more studies to look at the possible academic benefits that could be derived if students exercised the recommended 60 minutes or more a day.

1. What’s the study about?

A．The influence of exercise on students’ scores.

B．The secrets of students’ ranking high in class.

C．The causes of students’ participating in sports.

D．The ways of improving students’ physical conditions.

2. What is the function of the device used in the study?

A．To record how long students exercise.

B．To record the walking speed of students.

C．To record how many steps students walk.

D．To record the number of calories students consume.

3. What do the study’s results show?

A．Students at age 11 do more exercise than at other ages.

B．Boys at age 13 get more benefits by doing more exercise.

C．Girls’ science scores are more closely related to exercise.

D．More and more students do exercise to improve their scores.

4. What does the underlined word “derived” probably mean in the last paragraph?

A．adopted.	B．acquired.
C．concluded.	D．displayed.

5 . Runners need to move 15 per cent faster on a treadmill(跑步机) to burn the same number of calories as jogging outdoors, research reveals.

Researchers from Milan University analyzed the difference between running outdoors and on a treadmill in 15 physically fit males with an average age of 21. The participants completed a sprint(短距离快速跑) for 30 seconds followed by 30 seconds of recovery for a total of 15 minutes both outdoors and on a treadmill. Oxygen use and exercise intensity were measured after both types of running.

The findings were published in the journal of Applied Physiology, Nutrition and Metabolism. Results revealed that when on a treadmill, runners use significantly lower amounts of oxygen, suggesting less effort is required. Therefore runners must move 15 percent faster on a treadmill to burn the same amount of calories as exercising outdoors, the study stated. The study authors wrote, "A 15 per cent increase in running speed during a period of stopping and starting often in high intensity treadmill training session is the best possible solution to reaching the same physiological responses as an outdoor training session.

Although the study did not speculate why treadmill running appears to be needing less effort and energy, previous research suggests the moving belt of a treadmill moves joggers forward, causing them to move faster. Exercising indoors also means gym-goers do not have to fight with steep hills or wind resistance.

Michael Silverman, director of rehabilitation and wellness(康复科) at Northern Westchester Hospital in New York, said, “Outdoors, you are changing surfaces constantly, fighting the wind, and making quick and sudden starts and stops, which will lead to increased caloric burn.” Shake magazine reported. "And while we don't recommend running in extreme temperatures, it is worth noting that your body burns extra calories to regulate your body temperature," he says.

1. Where can you find the specific findings of the study?

A．In Paragraph 2

B．In Paragraph 3

C．In Paragraph 4

D．In Paragraph 5

2. What can we know about the study?

A．Its participants were all 21 years old .

B．Michael is one of the researchers.

C．It revealed why treadmill running consumes less calories .

D．It took oxygen use and exercise intensity into consideration .

3. Why does running on a treadmill seem easier according to the study ?

A．The runners need less energy.

B．The runners can usually get enough oxygen .

C．The moving belt pushes joggers forward .

D．The intensity of running on the treadmill is more stable .

4. What does the underlined word “speculate” mean ?

A．conclude

B．research

C．oppose

D．doubt

6 . Modern people are paying more attention to exercise and many celebrities are leading the trend， while in ancient China there were also many fitness lovers．

Lu You： chosho

As a noted productive poet， Lu You from the Song Dynasty wrote more than 20，000 poems in his lifetime． According to historical records， he lived to 85 years old， the longest living poet in the Song Dynasty．

However， Lu You was weak as a child． During his later years， Lu You started the body building called chosho． Chosho was quite popular in ancient times， which was not roaring or whistling， but an elegant， serious and skillful health method． People opened their body， breathed in deep and then breathed out with a long and loud cry in rhyme．

Su Dongpo： long run， five kilometers per day

The great Song Dynasty poet Su Dongpo， or Su Shi preferred to take long runs， and he thought that only by moving your body regularly could you have a strong body．

He would slow down when he breathed hard， and speed up when his breath balanced． Su Dongpo would run until he was sweaty， hot， blood circulating and limbs feeling refreshed．

Huyan Zan： cold bath

There was an annual festival in November during the early Tang Dynasty （618-907）called "Pouring cold"， where a group of strong men， nearly bare， sang and danced in the street while crowds poured cold water on them． The festival， a sacrifice to god， was thought to be helpful to body building．

During the Song Dynasty， Huyan Zan recovered the tradition by removing the singing and dancing parts and keeping the pouring cold water part， as a way to exercise his kids' physical bodies．

1. What would Lu You do when doing chosho exercise？ ______

A．Scream after opening his body．

B．Make a long and loud roar．

C．Whistle for a long time．

D．Breathe deep and shout with a rhyme．

2. While Su Dongpo was running， he ______ ．

A．adjusted his running speed according to his breath

B．kept running at a high speed all the way

C．would run until his body was tired

D．practiced Qigong during the course of running

3. Why did Huyan Zan have his kids do a cold bath？ ______

A．To teach them the hardship of life．

B．To honor his general-inherited family．

C．To make them have a healthy body．

D．To expect them to have a long life．

7 . Exercise helps to keep us in good health. Doctors at the American Heart Association suggest getting at least 150 minutes of moderate physical activity every week. Many people exercise for a few minutes every day or every other day. So, getting 150 minutes every week is easy.

But what about those times when you are sick? If you do not feel well, should you keep following your exercise habit? Following are the answers from health experts.

Edward R. Laskowski is a doctor at the Clinic. He and other experts have a general rule about exercising when you are sick. It is usually fine to exercise mildly, he explains, if your symptoms are all “above the neck”. These signs may include a runny nose, nasal congestion, sneezing or a minor sore throat.

Geralyn Coopersmith, a physical fitness trainer who has written several books on exercise and nutrition offers similar advice. However, both Coopersmith and Dr. Laskowski suggest taking a break from exercising if signs of your illness appear “below the neck.” Pay special attention to symptoms such as chest congestion, extreme cough or pain in the stomach.

There are other symptoms(症状) that can tell you to avoid exercise. They include: a higher than normal body temperature, a sense of feeling extremely tired, and widespread muscle pain.

Both Coopersmith and Dr. Laskowski suggest listening to your body. If you feel really bad, take a break and let your body rest. If you don’t feel too bad, these experts both suggest reducing the amount of exercise. For example, if you usually run, take a quick walk instead.

1. Which of the following statements is true?

A．It is a hard thing for people to exercise for 150 minutes every week.

B．It is fine to do light exercise when you have a runny nose and chest congestion.

C．Edward suggests doing exercise when you have muscle pain all over your body.

D．Geralyn holds people can exercise mildly when their symptoms are above the neck.

2. People with symptoms below the neck are advised to ________.

A．stop exercise	B．walk instead of run
C．ignore the symptoms	D．cut down the amount of exercise

3. Which of the following might be the best title for the text?

A．Warnings against exercise when you are ill

B．Harmful effects of exercise when you are ill

C．Suggested time for exercise when you are ill

D．Professional tips on exercise when you are ill

8 . What is body surfing?

Bodysurfing is related to riding on a wave with no help from aid tools such as a surfboard. That’s why it is called the “purest” form of surfing. In fact, it is one of very few extreme sports—free climbing and cliff diving are. others—that can be practiced using nothing but the human body.

How do you do it?

To catch a wave, swim to where the waves break and, as one approaches, start swimming towards the beach. You must try to travel at the same speed as the wave and, if you do it correctly, you will feel the wave lifting you and pushing you forwards. Then try and cut along the surface of the wave.

What do you need?

It is more enjoyable and safer if you use flippers (large flat rubber shoes). This is because they enable you to swim faster and surf along them more easily. A wetsuit is also advisable. Another aid is a handboard, a mini-surf board about the size of an iron, held in one hand to speed up along the wave. If you are lucky enough to be surfing in warm water, make sure you have your boardshorts at the ready.

Unofficial world championship

Bodysurfing is not a professional sport, but in Hawaii there is such a festival called the Pipeline Bodysurfing Classic each year. Local bodysurfers compete against athletes from places such as Australia, Brazil, Japan or France. Famous bodyboarder Mike Stewart has won the event no fewer than 12 times, and Kelly Slater, the greatest surfer in history, has also competed.

1. How does a bodysurfer surf while in the sea?

A．Only using the human body.	B．Only relying on a surfboard.
C．Only following a wave.	D．Only swimming along the beach.

2. Which can make you surf faster?

A．Flippers and a wetsuit.	B．A wetsuit and a handboard.
C．A handboard and boardshorts.	D．A handboard and Flippers.

3. What can we know about the Pipeline Body surfing Classic?

A．It is for local bodysurfers.	B．It is held annually in Hawaii.
C．All famous bodysurfers favor it.	D．Mike Stewart attends it every year.

9 . Spring and summer are the best seasons of the year for lots of activities, especially jogging(慢跑). This kind of running is the choice of many people who live in the city, work in the office and want to keep healthy.     1    

1. Make good preparations before jogging.

    2    There, you’ll have an opportunity to find and buy all the necessary sportsware. Pay attention to the selection of jogging shoes, if you don’t want to suffer from the feeling of heaviness, pain and leg swelling after the run. With all these pieces of wisdom. your body will be truly grateful to you.

2. Do fitting warming-up activities

Every runner, especially the beginners should know that all physical activities without proper warming up can cause a terrible pain and result in harm to muscles. It will probably lead to a final discomfort in your body or even disease.     3    Actually, it usually just takes you 15 minutes to increase the range of motion of our joints and warm up every muscle of the body.

3.    4    When running, you usually feel physical and mental pleasure. Sometimes this pleasure can be replaced by negative feelings or even some kind of pain. No matter how healthy you’re, you should always pay attention to how your body reacts. If something is wrong during your jog or run, the body will certainly let you know by giving you some hints(暗示). Watchfulness can help you avoid all possible aftereffects of over exercise.

Every type of sport is special and useful in its own way. While jogging can sometimes bring pain and discomfort, it really offers you greater joy and satisfaction. So don’t step back.    5    I hope these tips will help you prepare yourself for jogging and avoid any serious issues.

A．Listen to your body signals.

B．Never give in to difficulties while jogging

C．However, jogging without preparation will bring great harm.

D．One of the best ways to prepare is to go to specialized (专门的) shops.

E．Just go in for jogging, but remember to follow the above rules

F．Therefore, you should make it a habit to warm up before jogging

G．Here are some basic rules to make jogging safe, useful and comfortable

10 . How to Be Good at Sports

If sports are something that interests you, it stands to reason you would want to be good at them. Succeeding in a sport takes skill, and skill takes patience and determination. However, there are other things you need to think about if you want to be a good sports player.

    1     If you want to be great at sports, you need to set your aims high. This does not mean being unrealistic. Instead, you should take a look at what you are, and figure out where you think you would like to be. Give yourself a suitable amount of time to achieve that goal, and break it down into smaller parts if the goal is especially big.

Be patient. No matter what you do. skills are often slow to build.     2     If you’re not patient, you will try to leap into more advanced techniques(技术) long before you’re ready. Your motivation(动机) will disappear when you don’t see improvement immediately. Keep the long-term goal in mind while you make it a reality.

    3     It’s possible to get so interested in being good at something that you lose track of why you want to be good in the first place. Not taking the time to enjoy the sport you play results in a fast burnout. Whether you’re practicing or playing a competition, try to remember the other reasons when you play sports.

    4     Everyone should make a point of eating a diet that benefits their body. This is especially true if you want to be great at sports. Eating junk food will work against whatever efforts you make. Base your diet on leafy greens and legumes(豆类). Cut back on “empty calories” (like soda) and replace them with things that improve your health.

A．Let yourself have fun.

B．Add new levels of challenge.

C．Eat a healthy, well-balanced diet.

D．Set great but realistic goals for yourself.

E．Practice until skills become second nature.

F．Impatient athletes tend to make poor ones.