1 . According to a review of studies, running just a mile a day five or six days a week can vastly improve your health.
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.
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.
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 . Lawn Games for Adults That’ll Make You Feel Like a Kid Again
Experts say that engaging in playful activities through adulthood can help lower stress, improve cognitive functions, and build social bonds with others, which is so much more than what your phone can do for you. So what are you waiting for? Round up the family, grab one of these lawn games for adults, and let the good time scroll.
Spikeball Game Set $59.99
The flexible, hula-hoop-sized net stands on its foldable legs and can be taken to the beach or the park to give four players plenty of space to run around. Start the two-on-two game by bouncing a ball off the net, sending it flying toward your opponents—they have three passes between them to send the ball back over to your team. When they miss, you score, and the first one to get to 21 wins.
The Pocket Shot $25.00
Who doesn’t love lining up cans and shooting them down with a slingshot? It’s demanding yet thrilling. The Pocket Shot is a super powerful slingshot that shoots at two or three times the rate of a regular slingshot. It’s super tiny, so it fits in your pocket.
Giant 4-Connect-In-A-Row $79.99
Two players at a time try to insert their red or blue coins into the wooden frame to form a vertical or horizontal line of all the same color. It’s way more challenging than you’d think.
1. According to the first paragraph, in what way can lawn games benefit adults?A.Stopping their phone use. | B.Boosting their confidence. |
C.Easing their pressure. | D.Building up their strength. |
A.Two. | B.Four. | C.Five. | D.Six. |
A.They need two players. | B.They are cheap to buy. |
C.They are of pocket size. | D.They take skills to play. |
3 . These days, many gyms require clients to wear masks or face coverings. The good news: research suggests they don't actually hold up your performance.
Researchers at the University of Saskatchewan gathered a group of 7 men and 7 women, ranging from slightly inactive to excellent cyclists and tested the effects of wearing a three-layer cloth face mask, a surgical mask, and no mask on their exercise performance.
The study participants started with a brief warm-up on a fixed bike, then took a progressive intensity exercise test, during which it was vital for them to keep the same pedal rate while the resistance was continually increased until exhaustion (疲惫不堪). Something like the heart rate was recorded every 30 seconds.
The results suggested that wearing a mask had no effect on performance or muscle oxygen levels. Since there was no difference in time to exhaustion between conditions, the highest power reached at the end of each test was similar in mask and no-mask conditions for all participants, Professor Chilibeck explained. Researchers also did not see any effects of the masks during exercise on blood oxygen levels, which wouldn't decrease if breathing was not affected.
And while droplet (飞沫) spread was not measured, all masks used were tested in a previous study in which they were shown to effectively minimize droplet spread, according to Chilibeck. Though the participants represented a wide range of fitness levels, it's important to note that these tests were conducted on a very small sample size, and more research is needed on larger populations to draw sweeping conclusions about the general population.
1. How did the researchers draw the conclusion?A.By conducting an experiment. | B.By making brief analysis. |
C.By observing normal cyclists. | D.By doing medical tests. |
A.Your heart rate may keep stable. | B.You might produce less droplet. |
C.Your blood oxygen levels will drop. | D.You will feel more tired than before. |
A.Doubtful. | B.Favorable. | C.Disapproving. | D.Objective. |
A.Why Should We Train with Masks? |
B.Why Don't Masks Worsen Our Performance? |
C.Do Masks Affect Our Performance? |
D.Can We Train While Wearing Masks? |
4 . Skateboarding can be traced back to the 1950s in America, where West Coast surfers started attaching wheels to wooden boards in order to “surf” on land. It became popular in the 1960s, with stars from Clint Eastwood to Katharine Hepburn pictured trying their hand at the sport. In 1965, ABC televised the National Skateboard Championships, which saw international skaters battled it out for a prize of $500.
In Japan, the All Japan Skateboard Association, founded in 1982, helped to gradually introduce the activity through surfing centers. Skater Taiichiro Nakamura, better known as “Chopper”, got his start in skateboarding in the late 1980s at the age of 15. When he was young, Chopper’s father always encouraged him to pursue an unconventional career, so Chopper practiced skating hard, eventually turning his hobby into a profession.
With his slight build, Chopper never thought he’d reach the same level as international skaters. So with many of his American counterparts(对手)pursuing bigger “air” and increasingly ambitious aerial(空中的) tricks, Chopper stuck close to the ground and pursued original street skating instead. He involved himself in his tricks with a sense of fun, inventing moves like the “potato roll”.
“Chopper made people realize that skateboarding isn’t just about copying other people’s styles,” says Hayate Kamimura, who skates with the Osaka Daggers and works as an instructor at a nearby skate park. “It’s about how you bring out your own creativity and invent a style that nobody else has.”
In the past, Chopper didn’t have many people to skate with. Now the sport has come to mainstream acceptance in Japan thanks to the 2020 Tokyo Olympic Games, in which skating was included. However, there still aren’t enough skate parks where people can skate without disturbing others. If you skate on the street, you have to share that space with people walking by, who will get the impression that skateboarding is noisy, dangerous or scary.
1. What made skateboarding become popular in the 1960s in America?A.The large number of advertisements for it. |
B.The fancy wheels of the skateboard. |
C.The big award of the competitions. |
D.The influence of some celebrities. |
A.His desire to follow in his father’s footsteps. |
B.His plan to become a professional skater. |
C.His admiration for a famous skater. |
D.His ambition to promote it in Japan. |
A.How to create his own style. | B.How to increase aerial tricks. |
C.How to be an instructive coach. | D.How to catch up with international skaters. |
A.It promotes the awareness of having a shared space. |
B.It calls for improvements to skateboards. |
C.It needs better management. |
D.It becomes a sport for all |
5 . We’ve all heard the saying“Life slows down the older you get,” but that's certainly not true for Joan MacDonald.
The 75-year-old fitness influencer has accumulated an incredible following on social media, in part because she's chosen to actively reject the idea that aging robs you of your energy, focus and drive. In fact, MacDonald looks at movement as a “gift, ” and whether you're hitting the gym five days a week, or just beginning your fitness journey 一 it's never too late to take advantage of what your body was meant to do. Get moving.
“Just start with what you can, ” MacDonald tells Guideposts, org when asked what her best piece of advice would be for seniors looking to get active again.“If you can only walk three blocks, start there. Over time aim to add another block.”
And just because you' re starting small, it doesn’t' t mean that a short bike ride or quick stretch session isn't having an impact. The recommended amount of cardio (有氧运动)each day for most adults is 30 minutes, although even short bursts of movement can have a huge impact on decreasing the risk of being overweight, heart problems and other conditions.
The key is consistency. MacDonald knows that the road to healthy isn't easy and sometimes, the struggle can seem impossible to overcome. She had to battle against years of bad habits and recondition her body to push against her imagined limits. She tries to keep her social media channels focused on the positive aspects of working out and eating better, always encouraging and uplifting her followers, and never judging their difficulties 一 or her own. It's that attitude that she says is key to staying active.
“Focus on what is going right and well,” MacDonald says. “For me, I started my whole transformation because I wanted to feel better. I wanted energy to live my life! Now having my health, strength, and endurance is what keeps me committed.”
1. What may contribute to MacDonald , shaving numerous followers on social media?A.Her attitude. | B.Her impact. | C.Her strength. | D.Her journey. |
A.They take advantage of what they want. |
B.They start working out with what they can. |
C.They get moving by doing what they need. |
D.They perform short movement as they like. |
A.Inspiring the followers and evaluating their troubles. |
B.Holding positive attitudes and keeping a balanced diet. |
C.Managing the social media channels and gaining views. |
D.Breaking bad habits and challenging herself to the limit. |
A.Prevention is better than cure. |
B.A light heart lives long. |
C.The nature of life lies in sports. |
D.Content is better than riches. |
6 . Indoor Rock Climbing at the Rock Face
Gold Coast Recreation Centre
Visitors will find the Gold Coast Recreation (娱乐) Centre right on the doorstep of the Tallebudgera Beach, surrounded by the undamaged Tallebudgera Creek and Burleigh Head National Park. The Gold Coast Recreation Centre offers top recreational facilities for groups and families to get active together.
Have you mastered the art of climbing?
Whether you are a beginner or an old hand at climbing, the Rock Face at the centre is sure to attract those looking for challenges. There are ten different climbing paths, offering different degrees of difficulty. So why not put yourself to the test and take on the Rock Face at the Gold Coast Recreation Centre?
The Rock Face is open every Saturday to everyone over the age of five. Children five to twelve years of age will require an adult to come with them.
Rock Climbing Information
• Great for beginners and amateur (业余的) climbers
• Ten different climbing paths
• Automatic belay systems (自动保护系统)
• Friendly staff on hand, always eager to help
• Please ensure climbers wear strong shoes at all times
• Saturdays 8:30 am to 4:30 pm plus during school holidays
• Entry is at Tallebudgera Leisure Centre reception (接待处)
• No bookings are required — you just show up!
Fees
• $12.35 per climber — entry price includes all equipment.
Indoor Rock Climbing is an exciting and fun team building activity, perfect for the whole family. For more information, please contact Queensland Recreation Centres here.
1. What does the Rock Face offer the climbers?A.Free light lunches. | B.Five types of climbs. |
C.One-on-one instruction from staff. | D.Climbing paths of different levels. |
A.It can be done at weekends. | B.It is just for complete beginners. |
C.It aims at climbers over five. | D.It charges a low price at night. |
A.Book in advance. | B.Wear strong shoes. |
C.Pay for some equipment. | D.Do climbing in groups of five. |
7 . Are you preparing for a big test? If so, you may want to go play some basketball in between hitting the books. Doctors are starting to find more and more information that suggests a connection between exercise and brain development. Judy Cameron, a scientist at Oregon Health and Science University, studies brain development. According to her research, it seems that exercise can make blood vessels (血管), including those in the brain, stronger and more fully developed. Dr. Cameron claims this allows people who exercise to concentrate better. As she says, “while we already know that exercise is good for the heart, exercise can really cause physical changes in the brain.”
The effects of exercise on brain development can even be seen in babies. Babies who do activities that require a lot of movement and physical activity show greater brain development than babies who are less physically active. With babies, even a little movement can show big results. Margaret Barnes, a doctor, also believes in the importance of exercise. She thinks that many learning disabilities that children have in elementary school or high school can be traced back to a lack of movement as babies. “Babies need movement that encourages and excites their five senses. They need to establish a connection between motion and memory. In this way, as they get older, children will begin to connect physical activity with higher learning,” says Margaret.
Older people can develop their brains as well. Columbia University studied a group of seniors who have a short-term memory of up to 40 percent after exercising just three hours a week. The exercise does not have to be very difficult, but it does have to increase the heart rate. Also, just like the motion for babies, exercise for older people should not be too simple. Learning some new skills or actions, such as with yoga or tai-chi, helps to open up memory paths in the brain that may not have been used for a long time. For most people, any type of physical activity that increases the heart rate is helpful. The main goal is to increase the brain’s flow of blood. And your brain can benefit from as little as two to three hours of exercise a week.
1. What is the main idea of this reading?A.How to exercise. |
B.How exercise helps the brain. |
C.How to get good scores on a test. |
D.How the brain can change. |
A.Exercise helps make our blood vessels. |
B.The brain needs special mental exercise. |
C.The more exercise, the bigger the brain is. |
D.Physical exercise helps us think better. |
A.three hours per week | B.40 hours per week |
C.three hours per day | D.40 hours per month |
A.It is easy to remember. | B.It can be done in groups. |
C.It does not increase the heart rate. | D.It includes learning new motions. |
8 . When kids enjoy an activity, they want to do more of it. Practicing a skill improves their abilities and helps them feel confident, especially when the effort is noticed and praised. Toddlers (学步的儿童) and preschoolers should play actively several times a day. Children from 6 to 17 years of age should do 60 minutes or more of physical activity daily. This can include free play at home and P.E. at school.
Preschoolers need play and exercise that help them continue to develop important motor skills—kicking or throwing a ball, playing tag or riding a bike with training wheels. Although some sports leagues may be open to kids as young as 4, organized team sports are not recommended until they’re a little older. Preschoolers can’t understand complex rules and often lack the attention span (持续时间) and skills needed to play sports. Instead of playing on a team, they can work on fundamental skills.
With school-age kids spending more time in front of screens, the challenge for parents is to get them to find physical activity they enjoy. This can range from traditional sports like baseball and basketball to biking, hiking, and laying outside. As kids get older, differences in ability and personality become more apparent. That is why it’s important to find an activity that’s right for your children.
Teens have many choices when it comes to being active—from school sports to after-school interests. It’s a good idea to have an exercise plan. Do what you can to make it easy for your teens to exercise by providing transportation and the necessary equipment (including workout clothes). In some cases, the right clothes and shoes night help a shy teen feel comfortable biking or going to the gym.
In addition to a child’s age, it’s important to consider his or her fitness personality. Meanwhile, be active yourself and support your kids’ interests. If you start this early enough, they’ll come to regard the activity as a normal and fun part of your family’s everyday routine.
1. What does the underlined word “This” refer to?A.Free play. | B.Play time. | C.Physical activity. | D.Children’s confidence. |
A.What appropriate sports preschoolers should take. |
B.How to develop kids’ motor skills before school. |
C.Why organized team sports are dangerous to kids. |
D.When preschoolers should start to do sports. |
A.Tell them to turn to traditional sports. | B.Ask them to join in organized team sports. |
C.Play with them when they are out of school. | D.Help them find the sports they are fond of. |
A.Not all the kids are fit for the same sports. |
B.Teens are particular about sports activities. |
C.School-age kids are more active than teens. |
D.Some parents always ignore what their kids like. |
9 . Are you preparing for a big test? If so, you may want to play some basketball in between hitting the books. Doctors are starting to find more and more information that suggests a connection between exercise and brain development. Judy Cameron, a scientist at Oregon Health and Science University, studies brain development. According to her research, it seems that exercise can make blood vessels (血管), including those in the brain, stronger and more fully developed. Dr Cameron claims this allows people who exercise to concentrate better. She says, “ While we already know that exercise is good for the heart, exercise can really cause physical changes in the brain.”
The effects of exercise on brain development can even be seen in babies. Babies who do activities that require a lot of movement and physical activity show greater brain development than babies who are less physically active. With babies, even a little movement can show big results. Margaret Barnes, a pediatrician (儿科医生), believes in the importance of exercise. She thinks that many learning disabilities that children have in elementary school or high school can be traced back to a lack of movement as babies. “Babies need movement that stimulates their five senses. They need to establish a connection between motion and memory. In this way, as they get older, children will begin to associate physical activity with higher learning,” says Margaret.
Older people can beef up (加强) their brain as well. Scientists from 11 universities studied a group of seniors ranging in age from 70 to 79. Their study showed a short-term memory increase of up to 40 percent after exercising just three hours a week. The exercise does not have to be very difficult, but it does have to increase the heart rate. Also, just like the motion for babies, exercise for older people should involve some complexity (复杂). Learning some new skills or motions, such as with yoga or tai chi, helps open up memory paths in the brain that may not have used for a long time.
For most people, any type of physical activity that increases the heart rate is helpful. The main goal is to increase the brain’s flow of blood. And your brain can benefit from as little as three hours of exercise a week.
1. The passage is mainly about ________.A.how to exercise |
B.how exercise helps the brain |
C.how to get good scores in a test |
D.how the brain can change |
A.Exercise makes us active |
B.The brain needs special mental exercise |
C.The more exercise, the bigger the brain |
D.Physical exercise keeps the brain in a better condition. |
A.Three hours per week |
B.Forty hours per week |
C.Three hours per day |
D.Forty hours per month |
A.It is easy to learn. |
B.It can be done in groups. |
C.It does not increase the heart rate. |
D.It involves learning new motions |
10 . Race walking shares many fitness benefits with running, research shows, while most likely contributing to fewer injuries. It does, however, have its own problem.
Race walkers are conditioned athletes. The longest track and field event at the Summer Olympics is the 50-kilometer race walk, which is about five miles longer than the marathon. But the sport’s rules require that a race walker’s knees stay straight through most of the leg swing and one foot remain in contact with the ground at all times. It’s this strange form that makes race walking such an attractive activity, however, says Jaclyn Norberg, an assistant professor of exercise science at Salem State University in Salem, Mass.
Like running, race walking is physically demanding, she says. According to most calculations, race walkers moving at a pace of six miles per hour would burn about 800 calories per hour, which is approximately twice as many as they would burn walking, although fewer than running, which would probably burn about 1,0000 or more calories per hour.
However, race walking does not pound the body as much as running does, Dr. Norberg says. According to her research, runners hit the ground with as much as four times their body weight per step, while race walkers, who do not leave the ground, create only about 1.4 times their body weight with each step.
As a result, she says, some of the injuries associated with running, such as runner’s knee, are uncommon among race walkers. But the sport’s strange form does place considerable stress on the ankles and hips, so people with a history of such injuries might want to be cautious in adopting the sport. In fact, anyone wishing to try race walking should probably first consult a coach or experienced racer to learn proper technique, she says. It takes some practice.
1. Why are race walkers conditioned athletes?A.They must run long distances. |
B.They have to follow special rules. |
C.They are qualified for the marathon. |
D.They are good at swinging their legs. |
A.It’s less challenging physically. |
B.It’s more popular at the Olympics. |
C.It’s less likely to cause knee injuries. |
D.It’s more effective in body building. |
A.Doing regular exercises. | B.Having a medical checkup. |
C.Hiring an experienced coach. | D.Getting experts’ opinions. |
A.Objective. | B.Doubtful. |
C.Tolerant. | D.Supportive. |