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 |
Sitting on the peaceful coast of Galapagos Islands, Ecuador, watching the sun move quietly into the sea, you shouldn’t forget that Charles Darwin (1809-1882) arrived here in 1835. He stayed on the islands for five weeks, observing various animals. This finally inspired (启发) his famous work, On the Origin of Species. You can certainly follow Darwin’s footsteps and enjoy a trip from four to seven days to the islands.
The islands are certainly a paradise (天堂) for wildlife, as there are no natural killers on the islands and the number of boats and visitors is under government control. Though you cannot walk freely as Darwin did about 200 years ago, each day is as impressive as it could be.
The most well-known animals of the Galapagos is the giant tortoise(巨型海龟), which can be seen moving slowly around the highlands of Santa Cruz, the second largest island in the archipelago(群岛). Some of these creatures are so old that they might have been seen in their youth by Darwin himself.
Despite strict control over activities and timing, your stay on the Galapagos will be remembered as a chain of incomparable pictures: diving with sea lions that swim and play within inches of you; feeling small sharks touch your feet as you swim; and, most magically, seeing a whale and her baby surface with a great breath of air.
Travelling between the islands and observing the wildlife that so inspired Darwin, you will feel as though you are getting a special view of an untouched world. At night you will sleep on board the ship, leaving the wildlife in complete occupation of the islands, which are as undisturbed now as they have been since the beginning of time.What do we know about Darwin’s visit to the islands?
| A．He was attracted by well-known animals of the islands. |
| B．He completed his famous book on the islands. |
| C．He was touched by the geography of the islands. |
| D．He studied different creatures on the islands. |
Which of the following plays a role in making the islands “a paradise for wildlife”?
| A．People cannot visit the islands as they wish. |
| B．Local government forbids killing wildlife. |
| C．Animals on the islands feed on grass. |
| D．Tourists are not allowed to touch the animals. |
Your stay on the islands will be most impressive mainly because of .
| A．a closer view of animals | B．Darwin’s inspiring trip |
| C．The beautiful sea views | D．various daring activities |
Which of the following would be the best title for the passage?
| A．Calapagos as a Paradise for Adventures |
| B．A Unique Attraction for wildlife Lovers |
| C．Charles Darwin as a symbol of Galapagos |
| D．A successful Example of wildlife protection |
It is hardly surprising that clothing manufacturers(生产商) follow certain uniform standards for various features(特征) of clothes. What seems strange, however, is that the standard adopted for women is the opposite of the one for men. Take a look at the way your clothes button. Men’s clothes tend to button from the right, and women’s from the left. Considering most of the world’s population—men and women—are right-handed, the men’s standard would appear to make more sense for women. So why do women’s clothes button from the left?
History really seems to matter here. Buttons first appeared only on the clothes of the rich in the 17th century, when rich women were dressed by servants. For the mostly right-handed servants, having women’s shirts button from the left would be easier. On the other hand, having men’s shirts button form the right made sense, too. Most men dressed themselves, and a sword drawn from the left with the right hand would be less likely to get caught in the shirt.
Today women are seldom dressed by servants, but buttoning from the left is still the standard for them. Is it interesting? Actually, a standard, once set, resists change. At a time when all women’s shirts buttoned from the left, it would have been risky for any single manufacturer to offer women’s shirts that buttoned from the right. After all, women had grown so used to shirts which buttoned from the left and would have to develop new habits and skills to switch. Besides, some women might have found it socially awkward to appear in public wearing shirts that buttoned from the right, since anyone who noticed that would believe they were wearing men’s shirts.What is surprising about the standard of the clothing industry?
| A．It has been followed by the industry for over 400 years. |
| B．It fails to consider right-handed people. |
| C．It woks better with men than with women. |
| D．It is different for men’s clothing and women’s. |
What do we know about the rich men in the 17th century?
| A．They tended to wear clothes without buttons. |
| B．They drew their swords from the left. |
| C．They were mostly dressed by servants. |
| D．They were interested in the historical matters. |
Women’s clothes still button from the left today because .
| A．adopting men’s style is improper for women |
| B．manufacturers should follow standards |
| C．customs are hard to change |
| D．modern women dress themselves |
The passage is mainly developed by .
| A．examining differences | B．making comparisons |
| C．analyzing causes | D．following the time order |
Love, success, happiness, family and freedom—how important are these values to you? Here is one interview which explores the fundamental questions in life.
Question: Could you introduce yourself first?
Answer: My name is Misbah, 27 years old. I was born in a war-torn area. Right now I’m a web designer.
Q: What are your great memories?
A: My parents used to take us to hunt birds, climb trees, and play in the fields. For me it was like a holiday because we were going to have fun all day long. Those are my great memories.
Q: Does your childhood mean a lot to you?
A: Yes. As life was very hard, I used to work to help bring money in for the family. I spent my childhood working, with responsibilities beyond my age. However, it taught me to deal with problems all alone. I learnt to be independent.
Q: What changes would you like to make in your life?
A: If I could change something in my life, I’d change it so that my childhood could have taken place in another area. I would have loved to live with my family in freedom. Who cares whether we have much money, or whether we have a beautiful house? It doesn’t matter as long as I can live with my family and we are safe.
Q: How do your get along with your parents?
A: My parents supported me until I came of age. I want to give back what I’ve got. That’s our way. But I am working in another city. My only contact with my parents now is through the phone, but I hate using it. It filters(过滤) out your emotion and leaves your voice only. My deepest feelings should be passed through sight, hearing and touch.In Misbah’s childhood, .
| A．he was fond of getting close to nature | B．he liked living in the countryside |
| C．he was free from worry | D．he often spent holidays with his family |
What did Misbah desire most in his childhood?
| A．A colorful life. | B．A beautiful house. |
| C．Money for his family. | D．Peace and freedom. |
How would Misbah prefer to communicate with his parents?
| A．By chatting on the Internet. |
| B．By calling them sometimes. |
| C．By writing them letters. |
| D．By paying weekly visits. |
If there were only one question left, what would it most probably be?
| A．What was your childhood dream? |
| B．What is your parents’ view of you? |
| C．What is your biggest achievement? |
| D．What was your hardest experience in the war? |
One morning more than thirty years ago, I entered the Track Kitchen, a restaurant where everyone from the humblest(卑微的) to the most powerful came for breakfast. I noticed an empty chair next to an elderly, unshaven man, who looked somewhat disheveled. He was wearing a worn-out hat and was alone. I asked if I might join him. He agreed quietly and I sat down to have my breakfast.
We cautiously began a conversation and spoke about a wide rang of things. We never introduced ourselves. I was concerned that he might have no money and not be able to afford something to eat. So as I rose to go back to the counter and buy a second cup of coffee, I asked,
“My I get you something?”
“A coffee would be nice.”
Then I bought him a cup of coffee, we talked more, and he accepted another cup of coffee. Finally, I rose to leave, wished him well, and headed for the exit. At the door I met one of my friends. He asked,
“How did you get to know Mr. Galbreath?”
“Who?”
“The man you were sitting with. He is chairman of the Board of Churchill Downs.”
I could hardly believe it. I was buying, offering a free breakfast, and feeling pity for one of the world’s richest and most powerful men!
My few minutes with Mr. Galbreath changed my life. Now I try to treat everyone with respect, no matter who I think they are, and no matter another human being with kindness and sincerity.What does the underlined word “disheveled” mean?
| A．Unfriendly. | B．Kind. | C．Elegant. | D．Untidy. |
The author bought coffee for the old man because .
| A．he wanted to start a conversation |
| B．he thought the old man was poor |
| C．he intended to show his politeness |
| D．he would like to thank the old man |
How did the author probably feel after he talked with his friend?
| A．Surprised. | B．Pitiful. | C．Proud. | D．Regretful. |
What is the message mainly expressed in the story?
| A．We should learn to be generous. |
| B．It is honorable to help those in need. |
| C．We should avoid judging people by their appearances. |
| D．People in high positions are not like what we expect. |
Do you want to live with a strong sense of peacefulness, happiness, goodness, and self- respect? The collection of happiness actions broadly categorized as "honor" help you create this life of good feelings.
Here's an example to show how honorable actions create happiness.
Say a store clerk fails to charge us for an item. If we keep silent, and profit from the clerk's mistake, we would drive home with a sense of sneaky excitement. Later we might tell our family or friends about our good fortune. On the other hand, if we tell the clerk about the uncharged item, the clerk would be grateful and thank us for our honesty. We would leave the store with a quiet sense of honor that we might never share with another soul.
Then, what is it to do with our sense of happiness?
In the first case, where we don't tell the clerk, a couple of things would happen. Deep down inside we would know ourselves as a type of thief. In the process, we would lose some peace of mind and self-respect. We would also demonstrate that we cannot be trusted, since we advertise our dishonor by telling our family and friends. We damage our own reputations by telling others. In contrast, bringing the error to the clerk's attention causes different things to happen. Immediately the clerk knows us to be honorable. Upon leaving the store, we feel honorable and our self-respect is increased. Whenever we take honorable action we gain the deep internal rewards of goodness and a sense of nobility.
There is a beautiful positive cycle that is created by living a life of honorable actions. Honorable thoughts lead to honorable actions. Honorable actions lead us to a happier existence. And it's easy to think and act honorably again when we're happy. While the positive cycle can be difficult to start, once it's started, it's easy to continue. Keeping on doing good deeds brings us peace of mind, which is important for our happiness.According to the passage, the positive action in the example contributes to our ________.
| A．self-respect | B．financial rewards |
| C．advertising ability | D．friendly relationship |
The phrase "bringing the error to the clerk's attention" (in Para.5) means ________.
| A．telling the truth to the clerk |
| B．offering advice to the clerk |
| C．asking the clerk to be more responsible |
| D．reminding the clerk of the charged item |
How will we feel if we let the clerk know her mistake?
| A．We'll be very excited. |
| B．We'll feel unfortunate. |
| C．We'll have a sense of honor. |
| D．We'll feel sorry for the clerk. |
Which of the following can be the best title of this passage?
| A．How to Live Truthfully |
| B．Importance of Peacefulness |
| C．Ways of Gaining Self-respect |
| D．Happiness through Honorable Actions |
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