Different exercise types have different purposes and different benefits. One type of exercise may not accomplish all goals of being physically fit: a healthy heart, strong muscles and bones, and safety from injury. As a result, it is important to do enough types of exercise to have all the physical benefits. Here is a quick check sheet.
Aerobic Exercise: To have a strong and healthy heart, you need to do aerobic exercise. This means that you need to exercise yourself enough so that your heart rate, while exercising, is 65 percent to 85 percent of your maximum heart rate. If you don’t get your heart rate up within this level—you just aren’t working hard enough. Whatever you do, your heart rate needs to be 65 percent to 85 percent of your MHR for 20 to 30 minutes, at least 3 times a week. Typical types include:
* Running
* Walking (at least 4 to 4.5 mph)
* Swimming
* Bikingk3s5u
* Elliptical Training
* Yoga
Strength Training: To keep your muscles and bones strong, you need to do strength training. This comes in a variety of forms. Whatever you do, however, you need to train your muscles enough so that they are really tired by the end of each session. To see real benefits, make sure you are strength training 2 to 3 times a week for about 30 to 40 minutes. Typical types of strength training include:
* Weight Training
* Yoga
* Resistance Training
* Plyometrics
Flexibility Training: To keep your body flexible, reducing risk of injuries and pain in your joints and muscles, you need to do flexibility training. You should always aim to stretch every muscle after any exercise routine. Typical types of flexibility training include:
* Stretching
* Yoga
* Pilates
So next time you think that yoga 5 times a week will be enough, think about what it is really doing. Is it getting your heart rate up? Are you making up your strength? Are you keeping your muscles flexible? If your purpose is to _______, you can choose swimming as your exercise form.
| A．keep muscles and bones strong |
| B．build a strong and healthy heart |
| C．keep body flexible |
| D．reduce risk of injuries and pain in joints and muscles |
After reading this passage, we know that ________.
| A．Yoga is really better for people than running |
| B．The three kinds of training have links with one another |
| C．Flexibility training helps you build up your muscles |
| D．The more exercise you do, the better |
Which of the following is closest in meaning to “session” in Paragraph 3?
| A．meeting | B．gathering | C．term | D．period |
The paragraph following this article may discuss_______.
| A．how to build up our strength |
| B．how to choose an exercise type |
| C．how to find a good workout dealing with two or three of these goals |
| D．how to be more flexible |
Most tourist destinations around China are witnessing travel peaks during the eight-day Mid-Autumn Festival and National Day holidays that run through Sunday. In Beijing, the Palace Museum, or the Forbidden City, attracted 182, 000 tourists on Tuesday, the biggest number on a single day, as millions of visitors arrived in the national capital. “We saw absolutely nothing but people’s heads. ”said Guo Zhijun, 42, of Henan province. “We wanted our 11-year-old son to learn something from the trip, but we only ended up very tired. ”
Earlier, from Sunday noon to midday Monday, garbage collected at Tian’ anmen Square in the heart of the city amounted to 7. 9 tons, a quarter more than that in the same period of last year.
In the eastern coastal city of Qingdao, its top five major tourist sites attracted more than 200, 000 visitors on Tuesday.
Yesterday, thousands of cars jammed two 20-kilometer mountain roads winding to and out of the Lushan Mountain scenic area in the eastern province of Jiangxi. The area, with about 3, 000 car parking spaces, was unable to contain at least 8, 000 inbound cars, said head of the Lushan Mountain public security bureau.
The Lushan Mountain tourism administration temporarily stopped selling entrance tickets to prevent the traffic from growing on Tuesday afternoon. Similar measures could be taken during the rest of the holidays, a police officer said.
Emergency measures have been taken at other scenic sites. Crowded visitors overwhelmed the capacity(承载量)of the cable cars at Huashan Mountain, in Shaanxi province, leaving tens of thousands of stuck at the peak late into Tuesday night. According to China Central Television, restless visitors demanded refunds from the tourism committee, and a lot of visitors had to give up and walk down the mountain.
Chen Li, deputy director of the Shaanxi Provincial Public Security Department, said on his micro blog that more than 300 policemen and government officials climbed up the mountain to help trapped visitors. Fearing that tourist sites might become too crowded, many people are staying at home, going shopping or making short suburban trips. A resident Mr. Wang in Nanchang, capital of Jiangxi, canceled long-distance travel plans after learning of heavy traffic on many highways during the first two days of the holidays. Instead, Mr. Wang, his wife and son went fishing in the suburbs before having a picnic. What happened in the Forbidden City that Tuesday?
| A．There were far more visitors coming than expected. |
| B．A large number of zones were opened to the visitors. |
| C．Over 7. 9 tons of garbage was collected. |
| D．More than 200, 000 visitors gathered there. |
What does the underlined word “overwhelmed” mean in Paragraph 6?
| A．Showed up. | B．Added to. |
| C．Reached beyond. | D．Filled in. |
The writer wrote this article to .
| A．advise traveling to different places to learn something |
| B．warn people not to climb those mountains on holiday |
| C．encourage people to change the travel plans according to the traffic |
| D．suggest we stay at home or go shopping during those holidays |
Which of the following might be the best title?
| A．Experiences from Different Travel Plans |
| B．Travel Peaks in China’s Tourist Sites |
| C．Floods of People to the Forbidden City |
| D．Problems with Traveling on Holiday |
You may be fascinated with pictures of animals in the wild. You might have imagined yourself taking pictures of animals that are rarely seen in the city. If you do get that chance, you may want to consider the following tips or rules. 
First of all, a lot of professional photographers give respect to these animals and the environment they are in. Just remember that you should respect the animals and the environment in case these animals bite or hurt you.
Keep in mind that you are taking pictures of real, live, wild animals. A wild animal may bite to protect itself. You must be sensitive while taking their pictures and be gentle in all your movements. Do not feed the animals, or interact with animals that are sleeping or caring for their young.
If you are going to a place where it is privately(私人)owned, you’d better get the owner’s permission first before you start taking pictures.
Change the flash of your camera to natural light, so the animals will not be frightened or surprised when you start shooting. Animals do not react well when they are surprised.
Be very patient. Make sure you are aware of the changes in behavior of the animal and its moods. Be familiar with the animals’ natural habitat.
Now if those rules are clear, it is time for planning. Consider the weather; some animals do not go out when it is raining while some animals love the rain. Therefore, a little research on the weather will not hurt. You should consider taking pictures after sunrise and before sunset. Now if the animal is nocturnal(夜间活动的), then you should prepare to battle not only the wild but also the darkness.
An adventure in the wild will make you very excited. However, you should be well equipped, have experts to back you up, and also a permit for doing the photo shoot. If you do not have any of these, then maybe you should consider visiting the zoo instead. The main purpose of the author in writing this passage is .
| A．to call for us to protect animals |
| B．to show where to buy pictures of animals |
| C．to explain how to get along with wild animals |
| D．to give us tips on taking pictures of animals in the wild |
Which of the following aspects is NOT mentioned in the passage?
| A．Respecting the animals. |
| B．Making gentle movements. |
| C．Making the animals happy. |
| D．Changing the flash of your camera to natural light. |
If the animals are on a farm owned by a person, we should .
| A．ask the owner to take pictures for us |
| B．ask for the owner’s permission first |
| C．make sure the owner is present when we take pictures |
| D．take pictures when the owner is feeding animals |
We can infer from the passage that .
| A．most animals love being taken pictures of |
| B．we have to finish the pictures before sunset |
| C．we’d better take pictures when the animals are sleeping |
| D．we should pay attention to the animals’ moods when taking pictures |
What preparation should you do before going to take pictures of wild animals?
①Preparing some food to feed the animals.
②Asking experts for advice.
③Knowing the weather in the animals’ habitat.
④Getting a permission for taking pictures of wild animals.
| A．①②④ | B．②③④ | C．①②③ | D．①③④ |
At the time, I would go out in the evening with my parents. But this time I had borrowed a bicycle from a friend of mine. I didn’t know why, but once I was on my own bicycle, a kind of free feeling flooded through me. The faster I rode, the faster I wanted to go! Far ahead, I rode as if my life depended on it, head down, hands grasping the handbars. I meant to get to Jinghai Bar as fast as I could. . .
Oh! My hands! Don’t come any closer. . . Don’t touch me! That poor doctor just couldn’t get my gloves off. Each time he took a step towards me, I broke into painful shouting. Much later, I discovered that I had crashed(碰撞)heavily with another bicycle, and I hadn’t spoken one word of sense for at least three hours! After some time, my mother arrived at the hospital, her face as white as a sheet, and gave me a hug(拥抱), only then did the doctor begin to stitch(缝合)my head wound, not only did he merrily cut off a long lock of my hair, but used no anaesthetic(麻药)either! Later, I seemed to hear faraway voices saying that my right hand was broken. I almost burst into tears. How would I ever play the piano again? On her way to Jinghai Bar, the writer felt .
| A．nervous | B．comfortable |
| C．light-hearted | D．upset |
Why did the writer ride a bicycle to Jinghai Bar that evening?
| A．Because she wanted to attend a party on time. |
| B．Because she wanted to meet her friend who was waiting for her there. |
| C．Because she just wanted to join some of her friends and drink some wine. |
| D．We are not quite sure about what she was really going there for. |
What did the writer think of the doctor?
| A．Friendly. | B．Cruel. |
| C．Hard-working. | D．Kind. |
One thing is sure, that is, before she was wounded she .
| A．often went to Jinghai Bar with her friends |
| B．liked playing the piano |
| C．didn’t like any doctors at all |
| D．would burst into tears when she was in trouble |
Every people uses its own special word to show its ideas and feelings. Some of these expressions are commonly used for many years. Others are popular for just a short time. One such American expression is “Where’s the beef? ”It is used when something is not as good as it is said to be. In the early 1980s“Where’s the beef? ”was one of the most popular expressions in the United States. It seemed as if everyone using it at the time. 
Beef, of course, is the meat from a cow, and this kind of food is more popular in America than a hamburger made from beef. In the 1960s a businessman named Ray began building small restaurants that sold hamburgers at a low price. Ray called this “McDonald’s”. Ray became one of the richest businessmen at last in America.
Other business people watched his success. Some of them opened their own hamburger restaurants. One company called “Wendy’s” said its hamburgers were bigger than those sold by McDonald’s or anyone else. The Wendy’s Company began to use the expression “Where’s the beef ? ”to make people know that Wendy’s hamburgers were the biggest. The Wendy’s television advertisement showed three old women eating hamburgers. The bread that covered the meat was very big, but inside there was only a bit of meat. One of the women said she would not eat a hamburger with such a little piece of beef. “Where’s the beef? ”she shouted in a funny way. The advertisement for Wendy’s hamburger restaurants was success. As we said, it seemed everyone began using the expression “Where’s the beef? ”. started McDonald’s restaurant.
| A．Ray | B．McDonald |
| C．Wendy | D．Three old women |
Other people wanted to open hamburger restaurants because they thought
.
| A．they could sell hamburgers at a low price |
| B．hamburgers were easy to make |
| C．beef was very popular in America |
| D．they could make a lot of money |
Wendy’s made the expression known to everybody .
| A．with many old women eating hamburgers |
| B．by a television advertisement |
| C．while selling bread with a bit of meat in it |
| D．at McDonald’s restaurant |
We can learn from the passage that the expression “Where’s the beef ? ” means .
| A．The beef in hamburgers is not as much as it is said to be |
| B．The hamburgers are not as good as they are said to be |
| C．It is used when something is not as good as it is said to be |
| D．Wendy’s is the biggest |
One night in March 1999, a man was driving from California to Oregon, US, to visit some friends. He had stopped his car to have some food when he started to hear strange noises. Turning on the headlights, he saw an 8-foot-tall creature covered in thick, dark hair. The creature stared at him for a minute, turned in the road and walked off slowly into the woods. 
In the past 50 years alone, there have been thousands of reported sightings of similar creatures in the US, Canada, the Himalayas(喜马拉雅山地区)and even Hubei Province in China. The creature is known as bigfoot.
Bigfoot is said to be a very tall(between 2 and 4. 5 metres), ape-like(类人猿似的)creature that is covered in hair and walks upright on two legs. It is very wary(警惕的)of human beings.
Believers think bigfoot is a direct descendent(后代)of ancient gigantopithecus(巨猿). But it remains one of the planet’s undiscovered secrets. There is a little evidence(证据)to support the believers’ theory: traces of hair, footprints and body prints as well as the reported sightings. Some people have even showed what they say with photos or films of bigfoot.
But so far, no one has found bones or any other definite proof that the giant creature exists.
As a result many people believe the evidence is just part of a big trick.
The footprints are easy to make and they say: all you need to do is to make two large feet out of plaster(石膏), attach them to the bottom of your shoes and walk with big steps. As for the photos and films, they are just people dressed in ape suits.
They also say the sightings are not real, just people making mistakes. For example, bigfoot could be a bear living in the wild that sometimes stands up on its back legs. So far what we can be sure about is that .
| A．there exist savages(野人)in several places in the world |
| B．there are some traces of hair, footprints and body prints of the “bigfoot” |
| C．bigfoot is a direct descendent of ancient gigantopithecus |
| D．all the big foot discovered have the same look |
It was in that man first found the ape-like creature.
| A．1999 | B．the 1960’s |
| C．the 1950’s | D．the 1940’s |
The article infers but doesn’t say so that some people bigfoot’s existence.
| A．may fool the world into believing |
| B．have definite evidences to prove |
| C．refuse to believe |
| D．will soon offer proofs of |
If bigfoot is just a misunderstanding, what they saw might NOT be .
| A．apes |
| B．bears |
| C．gigantopithecus |
| D．people dressed in animal skins |
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