2 . How to Exercise at Home

You’ve got home from work, planned and prepared a nutritious yet also delicious dinner and now it’s time to put on some sports clothes and head to the gym. No?     1    .

Take advantage of your stairs

Here is a question.     2    ? Bring the washing down, carry the ironing up, rush to the bathroom, remember what it was you went upstairs for in the first place. Take the opportunity to burn some calories just going about your normal routine, but do it in half the time; instead of just walking up them, try taking the stairs two at a time.

    3    

Make the most of the housework!     4    , set aside half an hour and get yourself on a mission to do the whole house. Even the modern, lightweight vacuum cleaners(吸尘器)do require a bit of effort to push around, go backwards and forwards, deep into the corners and, if you can sing along with the music, then so much the better!

Turn grocery delivery into a workout

    5    , but that doesn’t help with maintaining an active lifestye. So when your delivery driver drops your groceries off, why not build a little weights routine into the unpacking? Four packs of beans and noodles make great substitute(代替)weights, so strengthen your muscle with a pack in each hand.

A．Turn to a vacuum cleaner

B．Make housework your workout

C．How many steps are there in your house

D．Rather than just vacuuming one room at a time

E．In that case, here are some home workout suggestions

F．How many times a day do you go up and down the stairs

G．Many of us now use online shopping to make our busy lives a little easier

3 . Over the years, I've found some easy tricks to get myself more active daily. Going to the gym and doing a weight workout isn't required.     1     Here's my secret sauce.

1.Start small

A lot of people assume they need to run themselves tired in the gym to get more fit, but that's really not true. Experts recommend a minimum of 150 minutes of moderate aerobic activity a week—that breaks down to a little more than 20 minutes each day. They also recommend strength-training at least two times a week.     2    

2.Get active at work

    3     Rather than using your full lunch hour to eat, take some time to go to the gym, speed walk around the office or run errands. You can also break up the boring work of the day by taking a walk during one-on-one meetings instead of sitting at a desk or conference room — anything to get up and get moving.

3.Do exercises you actually like

This is a big one. If you hate exercising, it might be because you aren't doing workouts you enjoy. Very few people actually enjoy running around in circles for miles. So don't. Branch out and try different kinds of workouts until you find one you genuinely enjoy.     4     But it'll be worth it when working out no longer feels like a chore.

4.Make it social

Exercise doesn't need to be alone. In fact, having a workout partner can help keep you motivated and hold you accountable in your routine.     5     The structure of working out in a group can push you to work harder while also introducing you to new people.

A．Your work day doesn't have to involve totally sitting long.

B．There are actually effective ways to get more exercise day-to-day.

C．Thirty minutes is an ideal place to start to fulfill your weekly needs.

D．If you don't have one buddy to join you, sign up for a workout class.

E．Exercise isn't just about running as fast or lifting as much as possible.

F．It'll help improve your flexibility and do wonders for your mental health.

G．This requires you to go out of your comfort zone and to be patient as you try things out.

4 . How do you spend your spare time? There will be different answers to it. Most people in Poland(波兰) have their own ways of spending free time. Sometimes they just want to have a rest, but they try to do something more pleasant most of the time. They have many different hobbies, which help them to get away from their everyday problems and spend their free time happily.

Many Polish(波兰的) people like travelling. They look for new places that they have never been to and add new and exciting experiences to their journey. Some of them like to climb mountains, others like to go to the sea or a lake to swim, because these can make them get exercise and are good for their health.

Many Polish people also like to watch sports in their free time. They are usually crazy about football, and football is regarded as the Polish national sport. Many football fans may support a certain team, so they go to watch every match of the team they support, and they buy many things that have any relation with the team. Watching a sport and doing it are both good ways to relax.

In addition, doctors say that doing sports is very good for the health. Many people in town, especially young men, often go to the gym to attend the exercise classes to keep fit.

Besides these ways, Polish people have many other ways to spend their free time. And they really enjoy their free time.

1. Polish people have many different hobbies in order to ________.

A．solve their daily problems	B．finish all their work
C．make some friends	D．relax themselves in their spare time

2. Why do some Polish people like climbing mountains?

A．Because they hate travelling.	B．Because they can get exercise from it.
C．Because they can find a new place.	D．Because it is comfortable and funny.

3. Which of the following sports is NOT mentioned in the passage?

A．Playing football.	B．Climbing mountains.
C．Skating.	D．Swimming.

5 . In a recent game of pickleball, my teammate and I were falling far behind other teams. It was her turn to serve. We were both standing behind the baseline, paddles(球拍) up in ready position, when she nodded at me and said, “In it to win it.”

“Really?” I looked at her, surprised by her use of a catchy expression that was new to me. My inner self was never ready to accept even the tiniest suggestion that we should be trying to win the game.

In my life off the pickleball court, I enjoy yoga, folk dancing—anything but games with winners and losers, and I always prefer to be a observer rather than a participant in the world of sports.

Then pickleball came along. Suddenly, I didn’t want to be an observer any longer. I wanted to be a player myself. Like many people, I was first drawn to the game simply as a safe COVID-19 activity. Playing outdoors with people in my neighborhood allowed me to break out of social isolation(隔离).

But my addiction to the game comes from the sport’s low barrier of entry. The equipment isn’t particularly expensive. It’s a relatively easy game to learn, and a participant doesn’t need to be especially strong, tall or fast. Little wonder that everyone can now be seen throwing a green, orange or yellow plastic ball with holes in it across a net.

Pickleball is the first game I’ve ever wanted to win. I think it’s because of the excitement I feel when I hit an unreturnable ball down the middle of the court and score a point. Participating in a sport myself rather than cheering for others provides real proof that I can still work hard to achieve goals.

So, I’ve made a long-term commitment to it. I am embracing the game as my pickleball buddies embrace me. I’d forgotten how much fun it is to socialize while, doing something active. In that playful space of the court, I am facing directly my fears of winning and losing. In the meantime, doing something outside of my comfort zone feels magical. Now I wonder what contests I might be brave enough to enter next.

1. Why was the author surprised by what her teammate said in the recent game?

A．She thought her teammate was too weak.	B．She hadn’t considered winning or losing.
C．She didn’t know what her teammate meant.	D．She misunderstood the rules of the game.

2. What is the main reason for the author’s love for pickleball?

A．It is what she is good at.	B．It allows her to make new friends.
C．It is affordable and accessible.	D．It has many health benefits.

3. How has the author benefited from playing pickleball?

A．She has overcome her fears of competitive sports.	B．She has realized her own limitations.
C．She has become a more energetic person.	D．She has recognized her talents for sports.

4. What does the author plan to do?

A．Become a professional athlete.	B．Recommend pickleball to more friends.
C．Explore some extreme sports.	D．Continue playing pickleball.

6 . Fitness and healthy well-being have become very popular during recent times with many consumers wanting to look after their body more and more now. Because of this, and especially because we are living in the digital age, many fitness fanatics are using technology to enable them to track their progress and improve how they are working out; due to this, we have created a list of gifts that you can buy for fitness fanatics this Christmas.

The first gift that we have found is perfect for fitness fanatics is actually the NutriBullet that has benefits for not just fitness go-ers but also perfect for every kitchen. The NutriBullet allows for consumers to blend their pre- and post-work out shakes perfectly and can mix virtually anything in them from fruit to nuts to supplements. The best thing about the NutriBullet is how quick and easy it is to use and more importantly how easy it is to clean and tidy up.

Next up for the perfect gift for a fitness goer would be that of a fitness smart watch, specifically a FitBit Sense. FitBit have always been the industry leader when it comes to fitness smart watches as they have hundreds of indicators for you to be able to track how your health is pre, during and post fitness session.

Not only that, but the benefits of messages and phone calls through your phone which is always an added extra for the fitness fans. And finally, a pair of wireless headphones are also a great gift for fitness fanatics and the best on the market are the Bose SoundSport Wireless. Not only do they deliver with the best sound quality, but they are also the comfiest and defo the best for wearing when competing in fitness due to the way they fit in the ear; they certainly won’t be falling out. Reasonably well priced compared to competitors too like the Apple Airpods Pro too so defo worth the gift.

Click here to learn more!

1. With the NutriBullet, people can __________.

A．clean up the kitchen in just several minutes

B．do exercise in the kitchen easily

C．drink cleaner and healthier water

D．mix a variety of things conveniently

2. Which of the following about FitBit is true? __________.

A．FitBit is a smart watch that can only be used to make phone calls.

B．FitBit can track you to the place where you work out.

C．FitBit offer you hundreds of indicators for asking about your health problems.

D．FitBit can be a good present for those who love taking exercise.

3. What advantages do the Bose SoundSport Wireless have? _________.

A．Their sound quality is the best.

B．They are easy to take with and easy to clean.

C．They can make phone calls.

D．They are comfiest and fit in the ear.

4. The passage may come from ___________.

A．a magazine

B．a web page

C．a daily newspaper

D．a science fiction

8 . Running Headphones

Listening to music on headphones makes running and even working out at the gym much more enjoyable. Here are some alternatives to choose from.

A. Jogman Beatsuit These headphones are really tough, so you don’t need to worry about just throwing them into your bag before or after a workout. As well as providing reasonably clear sound they will also last a remarkable eight hours on a single charge.
B. Voix Sports These headphones are impressively practical. Designed to fit firmly in your ear, however energetic you are, they’re tight without being uncomfortable, and have a handy remote and a mic for phone calls. They will also resist some water being spilt on them.
C. NorthPop-3 These stylish headphones have fantastic bass, giving you a bit of extra oomph when you run. They also have a tangle-free cable which avoids any time-consuming messing about before you set off on your run.
D. Sonic N-2 It’s hard to imagine using any other headphone once you’ve tried these. As well as being wireless and waterproof at a depth of 2m, they even have a built-in MP3 player that can hold up to 1,000 songs. A charge provides up to an hour of playback.
E. Belus BS7 If you’re on a tight budget, it can always feel risky buying a bottom of the market pair of headphones, but with these you needn’t worry. Not only do they provide fair sound quality, but they also come with a pouch to keep them in.
F. Spirit Pods The sound quality on these is decent, although you’re probably not going to be hugely impressed. They also come with a handy remote built into the cable to skip and pause songs with while you work out.
G. Soundbeats 2 If money is not an issue, then these are definitely worth considering. They make everything sound so crisp and they’re so light and comfortable that it’s easy to forget that you’re even wearing them.

1. What do we know about these running headphones?

A．The battery on Jogman Beatsuit has a surprisingly long life.

B．Belus BS7 is very strong and does not require gentle handling.

C．It is possible to keep in contact with other people while using NorthPop-3.

D．Soundbeats 2 allows users to move around their playlist of music easily while they are exercising.

2. If one doesn’t mind spending a lot to get good quality, which running headphone is highly recommended?

A．Jogman Beatsuit.

B．Sonic N-2.

C．Spirit Pods.

D．Soundbeats 2.

3. Who is the potential reader of this passage?

A．Marketing managers.	B．Advertising planners.
C．Demanding audiophiles.	D．Brand sponsors.

9 . Nenad Bach, an American composer and singer who lives with Parkinson’s disease (帕金森病) is the founder of “Ping-pong Parkinson”, a movement that promotes ping-pong as a therapy (疗法) to improve the lives of Parkinson’s patients worldwide.

After being diagnosed with Parkinson’s disease in 2010, Bach found that his tremors (颤抖) and other symptoms were keeping him from playing his guitar. But a friend introduced him to ping-pong, also known as table tennis, and he soon found that both his motor skills and his mood seemed to improve when he played. Bach’s doctor confirmed his improved state. And that’s when the idea for “Ping-pong Parkinson” took root.

In 2017, Bach worked with well-known New York Times crossword puzzle editor Will Shortz. Shortz also happens to be the owner of the Westchester Table Tennis Center. In October of 2019, the first Parkinson’s World Table Tennis Championship was held at the Center, attracting people with Parkinson’s disease from as far away as Sweden, Japan, Brazil, Croatia, England, and China.

Recently, a small study was conducted by scientists at Fukuoka University in Japan. People with Parkinson’s disease participated in a table tennis exercise program once a week for six months. Participants experienced significant improvements in facial expression, posture rigidity, speed of movement and hand tremors. They also experienced improvements in speech, handwriting, getting dressed, getting out of bed and walking.

Dr. Ken-ichi Inoue, the study’s author, comments, “While this study was small, with twelve participants, the results are encouraging because they show ping-pong, a relatively inexpensive form of therapy, may improve some symptoms of Parkinson’s disease.” Dr. Inoue is planning a much larger study to confirm his findings.

1. Why did Bach pick up ping-pong?

A．He found it great fun.

B．He followed his doctor’s advice.

C．He wanted to improve his conditions.

D．His friend needed someone to play it with.

2. What can be inferred from the text?

A．“Ping-pong Parkinson” met with wide objections.

B．Doing word puzzles benefits people living with Parkinson’s disease.

C．Bach taught people living with Parkinson’s disease to play the guitar.

D．The first Parkinson’s World Table Tennis Championship was held in the US.

3. What is a limitation of Dr. Inoue’s research?

A．Small subject number.	B．Short studying period.
C．Incomplete study aspects.	D．Limited subject performances.

4. What’s the author’s intention in writing the text?

A．To promote a sports event.

B．To tell the story of Nenad Bach’s struggle.

C．To introduce a therapy for Parkinson’s disease.

D．To present the findings of Nenad Bach’s research.