1 . You probably know that exercise is the key to treating depression (沮丧), but a bigger fact remains: You don’t feel like exercising. Here are some tips to help you start exercising.
Change your view of “exercise”.
Forget “exercise”. Instead think: “being active” or “having fun”.
Taking part in physical activities with others supports you in doing those activities. Ask friends what activities they’re doing or they would like to do, and join them. You can also find a personal trainer, join an exercise group or go to a class.
Keep moving throughout the day.
Sitting is the new smoking.
Take exercise outside.
Nature has a great effect on your mood and it can relax you. Even just looking at images of lakes and trees helps.
Set a goal.
When you connect your exercise to a longterm goal, it helps your brain forget the discomfort and makes your exercise more satisfying.Find out what’s truly important to you.
| A．Do exercise with others. |
| B．In other words, it’s bad for you. |
| C．Sign up and go to exercise classes. |
| D．It’s a lot easier to do something simple. |
| E．Remind yourself of your goal regularly. |
| F．Take a walk around your neighborhood or a local park. |
| G．This increases your chance of actually moving your body. |
2 . If you always sit indoors for too long, putting on weight may become a trouble. Tired of all that fat? If so, these sports can help you burn the most calories.
Running
“Running is one of the best calorie burners out there,” qualified personal trainer Daniel Saltos says. An average person can burn anywhere from 500 to 1000 calories in one hour of running. “Speed, pace, and tolerance are all factors that can impact this range. But running uses every muscle group in the body, allowing you to burn more calories.”
Swimming
“Swimming is a workout that produces the lowest impact on body while it still can burn 500 to 600 calories in just 30 minutes,” Saltos says. Swimming also improves heart health and increases strength—all great reasons for playing in the water.
Boxing
Not only is boxing a great way to release energy, but it also helps improve balance, builds up tolerance and strengthens the upper body and core. “Boxing helps you get a good calorie burn, too, with the average person burning up 400 to 800 calories in an hour session,” Saltos says.
Rowing
The pushing and pulling motion of rowing machines targets multiple muscle groups including the arms, core, and back, helping you to burn more calories. “An hour of rowing will burn 400 to 600 calories on average,” Saltos says.
1. Which sport can burn the most calories per hour?| A．Boxing. | B．Running. |
| C．Swimming. | D．Rowing. |
| A．It enhances balance. | B．It improves tolerance. |
| C．It produces low impact. | D．It builds muscle groups. |
| A．Great athletes. | B．Fitness experts. |
| C．Sports reporters. | D．Overweight persons. |
3 . Teenagers’ fitness is now a major concern，and 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：“First，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 work out to keep healthy.“Ride a bike，play volleyball or basketball for a while，and go for a twentyminute walk each day. All these will help to burn calories.”Inactive teenagers should do similar activities, but add some bending and stretching exercises, such as pushups and situps, starting with twenty of each a day.“Inactive people can take a little more exercise than overweight people because their bodies are stronger，”Dr. Lopez said. The same rule 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 weighttraining and other bodystrengthening exercises could also be planned in the programme in order to increase the person’s 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．Keeping fit means changing teenagers’ lifestyle. |
| D．Inactive teenagers are not seriously overweight. |
| A．Physical exercise can make the teenagers grow taller. |
| B．Physical exercise can help teenagers become healthier. |
| C．Physical exercise can help to burn up calories. |
| D．Physical exercise can increase teenagers’ strength. |
| A．walking exercises | B．streching and bending |
| C．riding | D．weighttraining |
| A．Doing Exercise |
| B．Teenagers’ Fitness |
| C．Different Lifestyles |
| D．Overweight Teenagers |
4 . All over the world people enjoy sports. Sports help to keep people healthy and happy, and to live longer.
Some sports or game go back thousands of years, like running or jumping. Chinese Kungfu, for example, has a very long history. But basketball and volleyball are rather new. Neither one is a hundred years old yet.
People from different countries may not be able to understand each other, but after a game together they often become good friends.
| A．And think of people in cold countries. |
| B．Sports help to train a person’s character. |
| C．People aren’t inventing new sports or games. |
| D．Many people like to watch others play games. |
| E．People are inventing new sports or games all the time. |
| F．Some sports are so interesting that people everywhere take part in them. |
| G．Not a few people participate in different sports competitions themselves. |
5 . There are many ways to travel within a city. We can walk, cycle, or take a bus. But no matter which way we travel, we have to follow the route (线路) the city planners laid down for us.
Parkour practitioners (跑酷爱好者), however, see the city in a completely different way. To them, there are no designed routes. There are no walls and no stairs — they jump, climb, roll and crawl to move across, through, over and under anything that they find in their path. The city is their playground.
The International Gymnastics Federation (FIG) has noticed that this activity is drawing more and more people to it — there are 100, 000 people taking part in parkour today in the UK alone, according to The Guardian — and how it is helpful for people to be much stronger: It trains coordination and balance. So the FIG is thinking about recognizing parkour as a new sport and adding it to the Olympics by 2024.
But parkour practitioners themselves don’t seem to be happy with the idea. They see parkour as “a lifestyle”, wrote the website NextSportStar. “It’s a competition against the conditions rather than just a sport.”
Indeed, many do parkour just to “escape the daily routine and experience the city in different ways”, wrote reporter Oli Mould on The Conversation. They see parkour as a way to express themselves through relaxing moves and creative routes while freeing themselves from the pressure.
It’s great that the FIG wants to develop a new sport and stay close to a new cultural form. But it would be greater if they knew that not everything in life is a competition.
1. How do the parkour practitioners do parkour?| A．They plan the way themselves. |
| B．They move on as they wish. |
| C．They run faster than others. |
| D．They follow certain routes. |
| A．It’s a special way of life. |
| B．It draws their attention. |
| C．It helps balance people’s life. |
| D．It’s good for people to keep healthy. |
| A．It is more exciting than other sports. |
| B．It is worth adding to the sporting event. |
| C．It is more a lifestyle than a competition. |
| D．It encourages people to challenge themselves. |
| A．Parkour practitioners |
| B．Making the city their own |
| C．Training in a different way |
| D．A new sports competition |
6 . Recess for Kids
Ask a group of kids about their favorite part of the school day and many will talk about something that happened at recess. Maybe they finally made it across the monkey bars (单杠). Maybe somebody kicked the ball over the fence. Maybe a fruit tree in a neighboring yard started to drop apples on the playground.
It’s true not just according to kids, but also to adults who study recess for kids. Whether they’re inventing a new game or sitting under a tree, kids need a break — or several of them — during the school day.
Why Kids Need Recess.
There's no debate that recess, or mainly referred to as physical activity, is good for kids.
You can’t have your brains go hours at a time and retain and store information in working memory.
How Much Recess Should Kids Get.
“Ideally, children should get four 15-minute recesses every day”, says Debbie Rhea, a professor from Texas Christian University, who advocates for outdoor play in schools.
In addition to simply providing enough time for recess, schools should teach skills that will make recess more successful. For instance, letting kids run fast will help them develop coordination.
| A．How to Make Recess Better. |
| B．Who should help kids recess. |
| C．You need time away to process it. |
| D．This recommendation has been widely accepted. |
| E．Any one of these things is a marker of a good recess. |
| F．Maybe running up the slide is not as unsafe as it looks. |
| G．We wouldn’t have kids sitting there for math or reading for long hours. |
7 . Three Exercises to Make Breathing Easier
If you lack lung power and feel a little exhausted even after a short jogging, the following exercises can be of great help.
Use Your Diaphragm (横膈膜)
Your diaphragm is the muscle that controls breathing, and because it is located right above your stomach, you can strengthen them together. Lie on your back with your knees bent, keeping one hand on your stomach and the other on your chest. Breathe in deeply, slowly pulling the air into your lungs. Breathe out through your mouth. Try to wait seven seconds before taking in air again.
Imagine You Are Rowing a Boat
This exercise strengthens the upper back muscles and opens your chest cavity (腔), allowing for full lung ability. Sit on the floor with your legs in front of you and knees slightly bent. Put a resistance band around the bottoms of your feet and hold it in front of you in an X shape. Holding an end in each hand, spread your arms, then pull backward until your hands meet your chest. Repeat at least six times three days a week.
Walk for 20 Minutes
Walking doesn’t just get your heart pumping or work your leg muscles—it also builds up the area around your lungs to help them function better. To get the most out of your walk, stand straight, with your head up and your shoulders back, and keep a heel-to-toe pace, allowing your lungs to fully expand. Combine walking with deep breathing to increase your air intake. Work up to walking three or four days a week.
No matter which exercise you pick up, keep this in mind: Chances are that it will take you several months to see the outcome. So keep it up!
1. What should you obey if you are strengthening your diaphragm?| A．You should lie on your stomach with your knees bent. |
| B．You should hold your breath before breathing in again. |
| C．You should do it seven times a week to get a best result. |
| D．You should do it by breathing in merely with your mouth. |
| A．By keeping on rowing a boat regularly. | B．By opening your chest cavity more often. |
| C．By integrating walking with deep breathing. | D．By allowing your lungs to expand to the fullest. |
| A．They all need some extra assistance. | B．They all involve using your both feet. |
| C．They all require you to stand straight. | D．They all call for constantly practicing. |
8 . Online training is one of the fastest growing parts of the fitness industry. If you’re considering joining the online fitness community, consider these benefits and drawbacks.
One of the most popular reasons for working out following an online video is that it offers ultimate convenience. No need to roll out of bed at 5 a. m. to attend that 6 a. m. boot camp class, which may end up being full when you arrive.
Online training also has broad offerings. When you head online, you have instructors from around the globe, all ready and willing to help you master your favorite moves.
All these are undoubtedly positive-online training provides fitness resources to general consumers wherever they are, without requiring access to a gym or fitness studio.
Very few online fitness programs enable the instructor to see you, check your form, and offer corrections based on your performance.
| A．Another is the price. |
| B．But it’s not without problems. |
| C．The same goes for different types of exercise. |
| D．However, online personal training isn’t for everyone. |
| E．Instead, you can turn it on at home at your convenience. |
| F．That being said, online workouts aren’t perfect when it comes to safety. |
| G．This means you could perform exercises wrongly, or even unsafely, without knowing it. |
9 . Sport is not only physically challenging, but it can also be mentally challenging. Criticism from coaches, parents, and other teammates, as well as pressure to win can create an excessive amount of anxiety or stress for young athletes. Stress can be physical, emotional, or psychological and research has suggested that it can lead to burnout. Burnout has been described as dropping or quitting of an activity that was at one time enjoyable.
The early years of development are critical years for learning about oneself. The sport setting is one where valuable experiences can take place. Young athletes can, for example, learn how to cooperate with others, make friends, and gain other social skills that will be used throughout their lives. Coaches and parents should be aware, at all times, that their feedback to youngsters can greatly affect their children. Youngsters may take parents’ and coaches’ criticisms to heart and find a mistake in themselves.
Coaches and parents should also be careful that youth sport participation does not become work for children. The outcome of the game should not be more important than the process of learning the sport and other life lessons. In today’s youth sport setting, young athletes may be worrying more about who will win instead of enjoying themselves and the sport. Following a game, many parents and coaches focus on the outcome and find fault with youngsters’ performances. Positive reinforcement motivates and has a greater effect on learning than criticism. Again, criticism can create high levels of stress, which can lead to burnout.
1. What is the main idea of the first paragraph?| A．Mental stress should be reduced. | B．Sport should be made less competitive. |
| C．Stress should be made less. | D．Sport can be mentally challenging. |
| A．it can help them learn more about society |
| B．it enables them to criticize themselves |
| C．it can provide them with valuable experiences |
| D．it teaches them how to set realistic goals for themselves |
| A．Parents and coaches should enable children to enjoy sport. |
| B．Parents and coaches should help children to win every game. |
| C．Parents and coaches should train children to deal with stress. |
| D．Parents and coaches should understand the meaning of sport. |
| A．To teach young athletes how to avoid burnout. |
| B．To persuade young children not to worry about criticism. |
| C．To stress the importance of encouraging children. |
| D．To discuss the skill of combining criticism with encouragement. |
10 . Kung fu is one of the most popular topics of discussion among foreigners talking about China. As a discipline of kung fu with the largest number of practitioners in China, tai chi is gaining popularity worldwide. Tai chi is sweeping the world thanks to its deep cultural roots and the health benefits coming from practicing it.
The philosophy of tai chi features the concept of yin and yang, which is typical of Confucianism and Taoism. Tai chi also takes in ideas from traditional Chinese medicine, including anatomy(解剖学) and physiology. It is a practice that connects hardness with softness, and it is a perfect example of traditional Chinese culture.
Through lasting practice, learners begin to feel the positive impact(影响) of tai chi on their health. Unlike other kung fu practice that focuses on attacking and defending against enemies, tai chi focuses more on shaping good characters and keeping fit. By practicing tai chi, people will feel an improvement in their physical and psychological health by developing a balance between yin and yang within their bodies. This is similar to Western medicine’s improving people’s self-healing ability and immune system(免疫系统).
Tai chi is playing an important role in presenting Chinese culture to the rest of the world, acting like a bridge between China and other countries. Recent years have seen a lot of international communication on tai chi. In provinces like Hebei, Henan, Shanxi and Shaanxi, where tai chi teaching and learning are particularly active, local governments and non-governmental institutions often organize activities and competitions for learners and fans to attend and participate in. Large sporting events hosted by China such as the Asian Games and Olympics have featured tai chi performances or contests. These activities have opened a window for the outside world to know more about tai chi, paving the way for its overseas wide spread.
Today, tai chi not only belongs to China, but also to the whole world and to everyone who loves it.
1. Why is tai chi becoming popular around the world according to the passage?| A．Chinese culture spreads quickly. | B．Practicing it can prevent all illness. |
| C．It is easier to practice than other kung fu. | D．It has deep cultural roots and health benefits. |
| A．The ideas of Chinese medicine. | B．The traditional Chinese culture. |
| C．The characteristic of yin and yang. | D．A practice of hardness and softness. |
| A．restore people’s immune system |
| B．help people keep healthy and get good characters |
| C．defend people’s body from being attacked |
| D．improve people’s self-healing ability |
| A．Tai chi is China’s best event in Asian Games. |
| B．Tai chi is active only in central China. |
| C．Tai chi furthers cross-culture communication. |
| D．Tai chi opens a window for people to know about the world. |
