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 |
Read the following directions on a bottle of medicine：
“Take two tablets(药片)with water, followed by one tablet every eight hours, as required, For maximum(最大量) night-time and early morning relief(缓解疼痛), take two tablets at bed - time, Do not take more than six tablets in twenty-four hours.
For children six to twelve years old, give half the amount for a grownup. For children under six years old, ask for your doctor’s advice.
Reduce the amount if nervousness, restlessness, or sleeplessness occurs,”The directions on this medicine bottle clearly warn the patient not to take more than _____ .
| A．twenty-four tablets a day. | B．eight tablets a day. |
| C．six tablets a day. | D．three tablets a day. |
We can infer from the directions that ______ .
| A．the medicine could cause some people to feel nervous. |
| B．children may take the same amount that grown-ups take. |
| C．one may not take this medicine before going to bed. |
| D．the medicine is a liquid. |
If one cannot sleep, it is suggested that he _____ .
| A．take two tablets before going to bed. |
| B．take less than two tablets before going to bed. |
| C．stop taking the medicine. |
| D．ask advice of a doctor. |
Obviously the medicine _______ .
| A．may be dangerous to small children. |
| B．cannot be taken by children under twelve years old. |
| C．may be taken by children but not by grown-ups. |
| D．may be taken by grown-ups but not by children. |
Robert Frost was one of America’s best known and most honored serious writers. But his fame came late in his life.
He was born in San Francisco, California in 1874. He lived in California during his early childhood. He was named after the chief Southern general in America’s Civil War. The general’s name was Robert Edward Lee. The poet was named Robert Lee Frost, because his father wanted to honor the general.
Someone once asked another American writer, Ernest Hemingway, how to become a writer. The best thing, he said, was to have an unhappy childhood. If this is true, Robert Frost’s childhood was unhappy enough to make him a very good writer. Robert Frost’s father was a reporter who wanted to be a politician. He often drank too much wine and became angry. Robert was the victim (受害者) of his anger.
Robert Frost finished high school in 1891. After high school, Robert’s grandfather offered to pay his costs at Dartmouth College. But Robert left the school after a few months. He did not like it. He spent the next few years working at different jobs. At one time, he worked in a factory. Later, he repaired shoes. He was a teacher. He was a reporter. Always, he wrote poetry.
Robert Frost attended Harvard University for two years. After that, he returned to the many jobs he held before. For a while, Frost tried to take care of a farm in the state of New Hampshire. He was not a successful farmer. And he continued to write poetry. He said that until 1930, he earned only about ten dollars a year from writing.
In 1912, he decided to try to make a new start. He took his family to Britain. The cost of living was low. In Britain, Frost found a publisher for his first book of poems. The book was called A Boy’s Will. When it appeared in 1913. Frost received high praise from British readers. Praise was something he had not received in his own country.
Ezra Pound, another American poet living in Britain, read the poems and liked them very much. He wrote a magazine article about Frost. He also helped get Frost’s second book of poems published in America. That book was called North of Boston.The followings are writers EXCEPT ________.
| A．Robert Edward Lee | B．Robert Lee Frost |
| C．Ernest Hemingway | D．Ezra Pound |
The passage wrote about Hemingway in order to show that
| A．he had great influence on Frost’s poetry and life |
| B．Frost’ s poetry style was the same as Hemingway’s |
| C．Frost was unhappy because he was the victim of his father |
| D．Frost spent his childhood unhappily |
What can we learn from the passage?
| A．Once Frost’s first book was published he gained great praise in his country. |
| B．After leaving Harvard University, he began to learn to write poetry. |
| C．Frost was found lo have a gift in poetry while he studied in high school. |
| D．Robert Frost’s father was angry and drank a lot because he didn’t realize his dream. |
What’s the passage mainly about?
| A．Robert Frost’s unhappy childhood. | B．Robert Frost’s first and second book. |
| C．Robert Frost’s family and jobs. | D．Robert Frost’s life and poetry. |
A friend is better than fortune. A friend is worse than poison in some cases.
The two sentences above have opposite meanings and seem to be unreasonable, but they can be explained as follows: the first refers to all good friends who drive us towards good while the second all bad ones who lead us into bad ways.
My ideal friend is of course a good friend whose goodness is shown below — he has no bad habits, such as smoking and drinking. He lives in frugality (节俭). He studies hard so as not to waste his golden time. At home he honors his parents and loves his brothers; at school he respects his teachers and shares the feelings of his classmates. He treats those truly who are true to him. In a word, he has all the good characteristics that I don’t have. I can follow him as a model. With his help I can be free from all difficulties.
Indeed, if I have such a person as my friend, I shall never fear difficulty and I shall never know the existence of the word “failure”. This passage tells us ____.
| A．how to make friends with others |
| B．how to help friends |
| C．what kind of person the writer’s friend is |
| D．what kind of person we should make friends with |
According to the writer, an ideal friend refers to _______.
| A．a friend without bad habits |
| B．a famous man |
| C．a perfect man |
| D．a respectable man |
From the passage we can learn that ________.
| A．the writer and his ideal friend have a lot to learn from each other |
| B．the writer has a lot to learn from his ideal friend |
| C．the writer’s ideal friend has a lot to learn from him |
| D．the writer has only a little to learn from his ideal friend |
From the second paragraph, we can infer the writer is sure that _______.
| A．friendship means a great deal to him |
| B．nothing can be done without friends |
| C．he who does not smoke or drink must be a good friend |
| D．good friends should always help each other |
Maybe it is true that we do not know what we have got until we lose it, but it is also true that we do not know what we have been missing until it arrives.
It takes an hour to like someone, and a day to love someone, but it takes a lifetime to forget someone. Giving someone all your love is never an assurance that they will love you back. Do not expect love in return; but if it does not, be content it has grown in yours. Do not rely on one’s appearance; it can trick you. Do not rely on wealth; even that fades away. Rely on someone who makes you smile, because it takes only a smile to make a dark day seem bright.
There are moments in life when you miss someone so much that you just want to pick them from your dreams and hug them. Dream what you want to dream; go where you want to go; be what you want to be, because you have only one life and one chance to do all the things you want to do.
The brightest future will always be based on a forgotten past. You cannot go on well in life until you let your past failures and heartaches go off. May you have enough happiness to make you sweet, enough trails to make you strong, enough sorrow to keep you human, enough hope to make you happy. The happiest of people do not necessarily have the best of everything; they just make the most of everything that comes along their way. Happiness waits for those who cry, those appreciate the importance of people who have touched their lives. Always put yourself in others’ shoes. If you feel that it hurts you, it probably hurts the other person, too.
When you were born, you were crying and everyone around you was smiling. Live your life so that when you die, you are the one who is smiling and everyone around you is crying.In this passage, the writer wants to tell us ______.
| A．what to do in our life |
| B．where to go with other persons |
| C．how to treat our life |
| D．how to get on well with other persons |
Which of the following statements is true according to the passage?
| A．If you give someone your love, you are sure to receive love in return. |
| B．We often don’t know what we have lost until it happens someday. |
| C．It is wise not to rely on anybody because you are likely to be deceived. |
| D．If it takes you a short time to love someone, you will easily forget the person. |
If you put yourself in another person’s position, ______.
| A．you shouldn’t do what will hurt other people |
| B．you should put on other people’s shoes |
| C．you should believe in other people |
| D．you should depend on your imagination |
In the last paragraph the writer is actually telling us that a person in the world should be one who ______.
| A．can accept the suggestions made by others |
| B．can live happily and forget the past |
| C．does good to other people and is respected and loved by them |
| D．has made a lot of money for himself before he dies |
For many years Henry had been a journalist. He had worked on many international newspapers and magazines and traveled over the world.
Henry had witnessed war and natural disasters such as floods, earthquakes and erupting volcanoes ( 火山爆发).
He had reported on serious accidents such as major fires and airline crashes.
He had seen every kind of terrible crime and strange event there was.
He had met and written about some of the most unusual people in the world.
In fact, there wasn’t much that Henry had not seen or done.
Now he was retired from journalism(新闻业). He owned a very expensive restaurant and spent his days talking to his wealthy and important customers. He liked to say that nothing surprised him.
One day he was sitting at the bar in his restaurant when a big gorilla(大猩猩) walked in and asked for a table.
Henry showed no surprise. He took the gorilla to a table and handed him a menu. He treated him politely and pretended there was nothing at all strange about having a gorilla in his restaurant.
The gorilla looked through the menu and ordered a salad.
Henry served the gorilla his salad personally, knowing that his waiters and waitresses would be too frightened.
At last the gorilla finished his salad and asked for the bill.
Henry wrote out the bill and handed it to the big animal.
The gorilla studied it, shook his head sadly then gave Henry fifty dollars.
“Thank you,” Henry said, and then to make conversation, he added, “we don’t get many gorillas in this restaurant.”
“At fifty dollars for a salad,” the gorilla said, “I’m not surprised.” According to the story, Henry had________.
| A．had the most exciting experiences |
| B．told the longest stories |
| C．made history |
| D．caused accidents |
One day when a gorilla came into the restaurant, Henry was_____.
| A．very surprised by the gorilla |
| B．not disturbed(烦忧) by the gorilla |
| C．very interested in the gorilla |
| D．scared of the gorilla |
From the sentences “Henry served the gorilla his salad personally, knowing that his waiters and waitresses would be too frightened” you can learn that______.
| A．his staff were not brave people |
| B．Henry didn’t normally serve customers |
| C．the gorilla had eaten there before |
| D．the gorilla was careful with his money |