1 . When you prepare to go mountain biking, there are a few things to keep in mind.

    1    Work out whether you plan on taking exciting trips far off the beaten path or riding on more standard trails, and whether you want to complete long-distance mountain journeys or shorter ones.

The next step is to make sure you have a good understanding of the International Mountain Bicycling Association’s Rules of the Trail.    2     First, make sure to only ride on open trails. This means staying away from private property, closed roads, and especially wilderness areas. Be considerate of others who are using the same paths as you, be they mountain bikers, horseback riders, or mountain climbers. If the path is narrow, slow your bike or walk it to give your fellow travelers room.

The third step is to make sure you have a bike that is appropriate for the type of riding you plan to do.     3     Don’t be afraid to shop around quite a bit—after all, this is something you’ll be spending quite some time on, and a bad fit can make for a lot of suffering down the trail. The type of bike you choose is entirely dependent on the style of mountain biking you wish to pursue, so think it through carefully.

Finally, get gear together for your trip and choose some trails. Always make sure you are entirely self-sufficient on the trail.     4     It is also important to carry a sturdy helmet, and any tools or supplies you’ll need to do quick repairs or changes if the weather turns.    5    

Just remember, this isn’t a competition—unless of course you’re racing—so just stick to what you find fun, and take it all at your own pace. Happy trails!

A．Be careful of animals on the path.

B．Make sure to carry enough water and food.

C．Test riding different bikes to find the right one for you.

D．Choose short runs that can help you get used to the sport.

E．The first step is to decide what sort of riding you plan to do.

F．In a word, don’t get yourself in trouble and burden others.

G．Make sure you look after your environment and get on with others along the way.

2 . My first piece of advice to people who want to start getting fit is: don’t buy an exercise bike. People who buy them usually use them for a week or so and then forget about them. The bikes are useful if they are often used but you need to be determined (有决心的). Most people will find it much easier to go for a jog (慢跑) around the park.

As well as being easy to do, jogging is also quite cheap compared to most other sports. You don’ t need to buy expensive clothes if you’ re just going running around the park or on the beach. There is one thing, however, that you will have to spend time and money on, and that’s your running shoes. Remember that you are looking for something that will support your feet and protect you from injury. They can be expensive, but if they are of good quality they will last you a long time. Ifs always best to get expert advice, and the best place for that is a sports shop.

As for jogging, the secret is to start slowly, and not to do too much at the beginning — especially if you haven’t had any exercise for a long time. Try a mixture of walking and running for ten minutes about three times a week at first. Once you are happy doing that you can then start to increase the amount (数量) you do gradually. After a few months you should hope to be able to run at a reasonable speed for twenty minutes three or four times a week.

It’s important that you feel comfortable with whatever you do. If you do, you’ll start to enjoy it and will probably keep doing it. If it makes you feel uncomfortable, you'll probably stop after a short time and return to your bad habits. Remember that training too hard is not very effective. Research has shown that somebody who exercises twice as long or twice as hard as another person doesn't become twice as fit.

1. What is the authors opinion on the exercise bike?

A．It is unaffordable for most people.	B．It is easy to learn for most people.
C．It is a helper for most people.	D．It is a waste for most people.

2. According to the author, what is very important for a jogger?

A．Listening lo expert advice.	B．Keeping on jogging ever)-day.
C．Having a pair of good jogging shoes.	D．Running for twenty minutes each time.

3. What does the author mainly explain in Paragraph 3?

A．Why it is easy to go for a jog.	B．What kind of sport jogging is.
C．How to go jogging in a right way.	D．When is the best time to go for a jog.

4. What do we know from the last paragraph?

A．Good exercises stop bad habits.

B．A partner helps a lot in exercise.

C．Feeling good keeps one's exercise going.

D．The more you exercise, the fitter you will be.

3 . Sometimes it’s hard to find time to exercise. But in fact, whether you’re on the road, at work, or at home, you can always find a few more ways to work out.     1     Just train yourself to find ways to fit in a little fitness, and you’ll soon gain the rewards.

    2     When you go to the store, park far away from the door so you can enjoy a nice walk on your way to the shop. While you’re shopping, look for ways to turn it into a quick workout. If you’re shopping on your own, avoid depending on your cart, and try to keep your pace up.

Any time you find yourself with something heavy in your hands, lift it. This works with canned food, grocery bags, backpacks, and anything the least bit heavy.     3     If you prefer, raise your arm over your head and lower your hand behind your head repeatedly. Playing with kids and pets is also a great way to get a workout. The same goes for dancing, skating, and games like tennis, ping pong, basketball, and softball.     4     Join them! You’ll get a surprising workout and have a lot of fun at the same time.

    5     You can do such moving across the room. If you’re near a wall, try a wall sit with your back pressed against the wall and your legs bent. Stay in that position as long as you can. Do this every day and you’ll develop real strength.

A．When you’re seated during long journey, why not stand up?

B．The biggest change you have to make is in your attitude．

C．If your kids like to play games, don’t just sit and watch．

D．When you have a spare moment, why not do leg lifts?

E．As you go about your day, look for chances to walk.

F．The main problem is that you have no free time．

G．If it is easy, then do some more．

4 . “Our research has shown that the No. 1 reason people become fans is that it's your connection to your first community,” said Adam Earnhardt, chairman of the communications department at Youngstown State University and co-author of Sports Fans, Identity and Socialization: Exploring the Fandemonium. “I don't care if a Seattle fan moves to China, he or she carries with them their love for the sports teams,” he said. “    1    ”

    2     And when a team begins to catch fire, as with, say, the Mariners in ' 95 or the Seahawks of recent vintage, well, it's easy to get swept up in the wave.

“It's phenomenal,” said Simons. “We have this ability to understand other people so remarkably that their victories literally become ours. Our testosterone literally responds to their victory.     3     They're us, and competing on a literal level as us—a little extension of us.

Professor Robert Cialdini at Arizona State University came up with the term BIRG— Basking In Reflected Glory—to describe the intense pride fans feel when their teams succeed. It can be used as a verb, as in, "Seahawks' fans are currently BIRGing up a storm." The counterpoint, as coined by researchers C. R. Snyder, Mary Anne Lassergard and Carol E. Ford, is the concept of CORFing—Cutting Off Reflected Failure.     4    We've all heard it in action: We won, but they lost.

This leads into another concept, that of cognitive bias, also known as confirmation bias, which causes fans to help explain away defeats by blaming outside factors, such as referees. I'm sure it would also help explain why Seahawks fans rallied around Richard Sherman after his postgame interview, rationalizing behavior that was widely criticized by many fans with no vested interest. It could also explain the notion of "eustress", invented by endocrinologist Hans Selye to refer to a combination of euphoria(极度愉快的心情)and stress, such as that resulting from watching tense sporting events. Indeed, it's much of the appeal.

A．It means that different team is accessible to you.

B．Belonging to your favorite team stimulates your confidence.

C．That identity is first and foremost.

D．The more we follow a team, the deeper the bond becomes.

E．In that sense, your favorite team can serve the same purpose as church and family: Fostering a sense of belonging.

F．This refers to the inclination by fans to distance themselves from their team after a defeat.

5 . I was speaking to the faculty (全体教师) at John F. Kennedy Elementary School in Canton, Massachusetts, a couple weeks ago. I arrived early and decided to take a walk.

There was a Little League field nearby. I spotted a sign on the fence .

The sign, posted by the Canton Little League, read:

PLEASE REMEMBER

·These are kids.

·This is a game.

·The coaches volunteer.

·You don’t play for the Red Sox (an American professional baseball team).

I had to laugh, especially at the joke about the Red Sox. But I think the sign is a good reminder to everyone connected with youth sports－kids, parents, coaches and the folks who run the leagues－what is important about the games.

First, kids who play are just kids. They are not mini professional athletes. So youth sports leagues and coaches should take it easy on them. Kids don’t need long schedules and lots of faraway games or high-pressure tournaments.

Adults should try to set up youth leagues so more kids play with and against kids from nearby schools and neighborhoods. They should make it easier for kids to play a sport for just a few months so that they can try other sports. Kids shouldn’t play one sport year-round.

And everyone should stop worrying about which team wins or loses. A friend of mine who coached a lot of youth teams once told me, “When you coach kids, it’s not how many you win or lose, but how many sign up for next season.” According to the Aspen Institute’s latest “State of Play” report, fewer kids are signing up. Research indicates a smaller percentage of kids ages 6 to 12 (37 percent) are playing team sports on a regular basis than in 2011 (42 percent).

The aim of youth sports should be to have fun, learn some skills and enjoy being part of a team. When we lose sight of those simple goals, the games suffer, and the kids stay away.

Maybe in 2021 every field or gym where kids play should have a sign like the one in Canton. All you would have to do is change the name of the team.

1. How might the author feel seeing the sign on the fence?

A．Relieved.

B．Worried.

C．Confident.

D．Disappointed.

2. What’s the author’s advice for adults?

A．Go easy on kids.	B．Choose youth leagues carefully.
C．Encourage kids to stick to one sport.	D．Make a year-round schedule for kids.

3. What can be inferred from the Aspen Institute’s report?

A．Kids today are less athletic.

B．Fewer youth leagues are being set up.

C．Youth group sports are losing popularity.

D．Kids are focusing more on succeeding than trying.

4. What is the author trying to do in the last paragraph?

A．Give praise.	B．Express a wish.
C．Offer sympathy.	D．Show determination.

6 . It's the start of a new year, when your fitness goals are set and you engage in the challenge.     1     Their standards of “too big” are not even achievable in their lifetime, let alone a few months of training, which brings my tips.

Set realistic goals! The process of building muscle is an absolutely slow one that requires strong will to gain. Consistently causing protein synthesis （合成）in specific muscle fibers will allow muscle to develop. However, all individuals are not equal in the process.    2     Gaining muscle will happen quickly to a new gym-goer, but take a long time for someone that has been training for years.

Stick to specific training for the goals you set to achieve.     3    This will require you to restrict the diet, and it will prevent you gaining muscle. Diet reflects the training load. The training reflects your goals. It's like swimming upstream, think strong, fast and flexible. If you are running a marathon, the goals are different and train accordingly!

    4     Fat has taken some time to develop, so it will not be lost overnight. Allow the hormonal triggers （生理诱因）in the body to work more efficiently to regulate volume of food. Taking out additional sugars is one of the most important steps to regulate volumes of food to switch off desire for food.

Once a goal is reached, do not go back to what you did before. When people finish their transformation, the hormone profile is very weak to fat deposition （沉积）。Every training session should be a step toward a lasting transformation, with a diet improving the level of exercise.     5    

A．Don't try to achieve too much at once.

B．Why do so few people see their goals through?

C．Give yourself a realistic timeline when it comes to fat loss.

D．Keeping running slowly leads to very big changes over time.

E．Appreciate that you are taking time for your own development.

F．Place restrictions on your diet and follow good food eating patterns.

G．Also, it depends on how long you have been training to achieve muscle growth.

7 . Nordic Walking

Started in Finland in the early 20th century, Nordic walking used to be a summer training exercise for cross-country skiers.     1     In that year, a Finnish company invented a new wrist strap (腕带) system to make the present-day Nordic walking technique possible. Outside of Finland, Nordic walking has been well received in Austria, Germany, Norway and Sweden.     2    

Nordic walking is great for people who are looking for a smart physical activity with maximum health benefits, combined with fun and convenience. Nordic walking takes fitness walking to a new level by adding poles to produce an incredible upper body workout.     3     Besides, it also takes stress off your ankles, knees and hip joints (髋关节).

    4     Nordic walking is no different. For best fitness results and physical safety, ensure that you use only Nordic walking poles which have been specifically designed for this sport. Don't try to use skiing or hiking poles which are designed and meant to be for a totally different purpose.

When you walk normally and carry poles with you, it is called the “2-wheel drive”. As soon as you hold the poles properly and start using your upper body, you're now in the "4-wheel drive". Every step should begin with the heel touching the ground.     5     Just hold them tightly every time when they hit the ground, and let them go as they are drawn back behind your body, finishing up with an open hand.

A．Just remember to choose lightweight walking shoes.

B．Your hands should always be in a “hold-n-go” state with the poles.

C．As with any sport, it is always important to have the right equipment.

D．There are also many Nordic walking clubs that offer regular weekly walks.

E．This strengthens your arms, chest, back and makes your body more flexible.

F．The real breakthrough of Nordic walking as a practiced exercise came in 1997.

G．It is now progressing well into other countries such as Japan, Australia, the UK and the USA.

8 . It was the day before the Bolder (a 10­kilometer race) when I decided to take an easy run on the beautiful path by my home. At fifty­three，I'm trying to accept that slowing down is just a part of life. As I rounded the corner and started up one of the many familiar hills，a pretty girl was jogging toward me.    1    “Hi，Mom，” she said breathlessly.

My children have watched my husband and me go running most mornings of their lives. It was so predictable that when my daughter was six years old，I commented，“You know honey， not all parents go running every morning.” “    2    ” she asked.

My only daughter is my youngest child. I always thought how happy I'd be if my children started running. But my daughter never seemed to like it too much when I came in sweaty from a run and was tired. “    3    ” My sons ran the Bolder Boulder once, but after that their running shoes were left to gather dust.    4    

But meeting my daughter on the path that morning was a beautiful example of what parenting about.     5    Of course, as a psychologist I always advise my clients that good parenting should be all about modeling. We now have five pairs of running shoes, since my sons both have also recently found their way to the path. So no matter how fast I am this Memorial Day, I've already felt the joy of winning. Besides, I am reminded that doing what you love will bring a medal for the whole family.

A．Really Mommy, like who？

B．You smell unpleasant, Mom！

C．Running is beneficial to our health.

D．You are really my role model, Mom!

E．It's really so much more about what we do versus what we say.

F．Nevertheless, I kept running and racing while my children did not.

G．It was one of the nicest meetings I have had on the path in over thirty years.

9 . If you're out for a run, what difference does it make if you're able to tough it out for another 50 seconds? If you're less than a minute from the top of the hill, that extra time can make the difference between having reached your goal and snatching defeat from the jaws of victory.

How do you get those extra seconds of energy? A research team at the Texes Tech University developed a study to measure what effect listening to music would have on exercise tolerance. The researchers based the study on a stress testing. As part of the testing, they noted any changes in heart rate and blood pressure as participants underwent physically stressful exercise.

The tests were done on treadmills (跑步机), which increased in both speed and incline (坡度) through three stages. In the final stage, the treadmills moved at 10 miles per hour at a 14-percent grade. Most of these tests were designed to last up to 40 minutes. The average gym-goers lasted 30 minutes. For this study, they divided 127 participants into two groups. One listened to upbeat(快节奏) music, while the other group had earbuds in but did not listen to music.

The group that listened to music was able to outlast the non-music group by an average of 50.6 seconds. Again, being able to go an extra minute may seem like a no-brainer ,but “after 30 minutes, you feel like you are running up a mountain, so even being able to go 50 seconds longer means a lot," said the study's lead author, Waseem Shami, MD.

The study has confirmed something runners and gym-goers have suspected for years: Listening to music during workout can be beneficial to your endurance. "Our findings reinforce the idea that upbeat music can help you exercise longer and stick with a daily exercise routine," said Shami. When doctors are recommending exercise, they might suggest listening to music, too."

1. Why did Shami’s team conduct the research?

A．To test the effect of music on health.	B．To know the cause of failure in sports.
C．To improve runners' exercise tolerance.	D．To record the body change of participants

2. What did the researchers than about the Participants in the stress testing?

A．They ran much faster than average runners.	B．They created a new record of indoor sports.
C．They could run a little longer with music on.	D．They all enjoyed extreme physical challenge

3. What do the underlined words “a no-brainer” mean in paragraph 4?

A．A dull activity.	B．A foolish action.
C．A demanding task.	D．An easy practice

4. What did Shami suggest us doing in the last paragraph ?

A．Developing a daily exercise routine.	B．Listening to music while working out
C．Participating in physical stress testing.	D．Taking exercise as doctors recommend.

10 . Water skiing is an exciting water sport that can be a ton of fun. You will get to have a thrilling adventure every time you go out on the water.     1     However, once you do, water skiing is a sport you can enjoy whenever you have a boat and enough flat water.

    2    Every water skier needs water skis — these are different from snow skis and they also differ depending on the size of the skier and the experience level of the skier. Of course, no one can water ski alone, so you will need to find at least two people to go with you on your water skiing adventure. You and everyone you go with will have more fun if the friends you go with also want to water ski.     3     After you have the boat, the people, and the skis, you will also need a water skiing cable and a life jacket.

For your first time water skiing, you may want to either take a lesson from an expert or find a friend that has experience and is willing to teach you.    4    The observer rides in the boat, but watches the water skier for any signals and helps the driver know when to start and stop.

Once you get going and are able to water ski with ease, you will discover that there are many different types of water skiing. Most people just enjoy regular water skiing, but you may want to check out some of these more specialized types of water skiing.     5    

A．You need a boat, naturally.

B．It takes a little patience to learn.

C．The idea is to ski on the surface of the water.

D．Your ski tips should be pointing out of the water.

E．Before you start water skiing, there are a few supplies you' 11 need.

F．Of your two helpers, you need one to drive the boat and one to observe.

G．In trick skiing, the water skier attempts gymnastic-like tricks while water skiing.