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?
【小題1】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 |
| 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 |
| A．meeting | B．gathering | C．term | D．period |
| 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 |
【小題1】B
【小題2】B
【小題3】D
【小題4】C
解析試題分析：文章介紹不同的鍛煉類型可以有不同的目的和效果，文章介紹三種不同的鍛煉方式，它們的好處和類型。
【小題1】細節(jié)題：從第二段的句子：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.可知有氧運動可以幫助訓練強壯和健康的心臟。而swimming就在其中，選B
【小題2】推理題：從每種運動的類型和文章的最后一句話：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? 可知瑜伽既是有氧運動，也是肌肉增強訓練，還是柔韌訓練，可知這三種鍛煉是有聯(lián)系的，選B
【小題3】猜詞題：從前面的句子：Whatever you do, however, you need to train your muscles enough可知每種訓練的時間要足夠長，所以在這個階段結(jié)束的時候會感到累。選 D
【小題4】推理題;文章的最后一段說一星期5次瑜伽不能訓練到所有這三種運動，所以下文應該是找到一種有效的鍛煉方式可以達到兩到三種效果。選C
考點：考查健康類短文
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小學生10分鐘應用題系列答案科目：高中英語 來源： 題型：閱讀理解
Nuclear power’s danger to health, safety, and even life itself can be summed up in one word: radiation.
Nuclear radiation has a certain mystery about it, partly because it cannot be detected by human senses. It can’t be seen or heard, or touched or tasted, even though it may be all around us. There are other things like that. For example, radio waves are all around us but we can’t detect them, sense them, without a radio receiver. Similarly, we can’t sense radioactivity without a radiation detector. But unlike common radio waves, nuclear radiation is not harmless to human beings and other living things.
At very high levels, radiation can kill an animal or human being immediately by killing masses of cells in vital organs. But even the lowest levels can do serious damage. There is no levels of radiation that is completely safe. If the radiation does not hit anything important, the damage may not be serious. This is the case when only a few cells are hit, and if they are killed immediately, your body will replace the dead cells with healthy ones. But if the few cells are only damaged, and if they reproduce themselves, you may be in trouble. They can grow into cancer. Sometimes this does not show up for many years.
This is another reason for some of the mystery about nuclear radiation. Serious damage can be done without the victim being aware at the time that damage has occurred. A person can be irradiated（輻射）and feel fine, then die for cancer five, ten, or twenty years later as a result. Or a child can be born weak as a result of radiation absorbed by its grandparents.
Radiation can hurt us. We must know the truth.
【小題1】What is the main idea of the passage?
| A．How to detect nuclear radiation. |
| B．How radiation kill a man. |
| C．The mystery about nuclear radiation. |
| D．Serious damage caused by nuclear radiation. |
| A．Nuclear radiation can cause cancer to human beings. |
| B．Nuclear radiation can be safe to human beings if its level is low. |
| C．Nuclear radiation can be detected by human senses. |
| D．Nuclear radiation is just like common radio waves. |
| A．The hurt cells can stay in the body many years and then grow into cancer. |
| B．It can do harm to a person while the victim isn't aware the damage has occurred. |
| C．Nuclear radiation can kill a person very easily. |
| D．Radiation can seldom kill a person immediately. |
| A．die of cancer after many years | B．die immediately |
| C．have a child who may be born weak | D．a(chǎn)ll of the above |
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科目：高中英語 來源： 題型：閱讀理解
People born in winter are more likely to suffer mental health disorders, according to a recent study carried out by researchers at Vanderbilt University in Tennessee.
Researchers raised baby mice from birth to weaning (斷奶) in either “summer” light cycles of 16 hours of light and 8 hours of dark or “winter” cycles of 8 hours of light and 16 hours of dark. A third group experienced 12 hours of light and 12 hours of dark a day.
Then half the winter mice stayed in a winter cycle, while half switched to a summer schedule. The summer mice were similarly split. The mice raised in equal periods of light and dark were split into three groups, one of which stayed on the 12hour schedule, one of which joined the winter group, and one of which joined the summer group.
After 28 days, it turns out the summerborn mice behaved the same whether they stayed on the summer cycle or switched to winter. But among the winterborn mice, those stayed in winter kept their previous schedule, while those that switched to summer stayed active for an extra hour and a half, which indicates that mice born and weaned in a winter light cycle showed dramatic disruptions in their biological clocks.
The finding is the first of its kind in mammals, and it could explain why people born in winter are at higher risk for mental health disorders including bipolar depression, schizophrenia and seasonal affective disorder.
“We know that the biological clock regulates mood in humans，”said study researcher McMahon. “If the mechanism (機制) similar to the one that we found in mice operates in humans, then it could not only have an effect on a number of behavioral disorders, but also have a more general effect on personality.”
【小題1】How many groups of mice are there finally in all in the experiment?
| A．Four. | B．Five. | C．Six. | D．Seven. |
| A．The biological clock regulates mood in humans. |
| B．People born in winter are at higher risk for physical health disorders. |
| C．Being born in winter has a negative effect on people's mental health. |
| D．The length of light will influence the behavior of the mice. |
| A．ended | B．torn | C．hit | D．divided |
| A．A jobhunter. | B．A student in the university. |
| C．A newlymarried couple. | D．An experienced dentist. |
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科目：高中英語 來源： 題型：閱讀理解
I am wearing a small red ribbon this morning to remind myself and others around me that today is World AIDS Day.
The red ribbon, an international symbol of AIDS awareness, is gaining increasing public recognition as more Chinese, from top leaders to movie stars, wear it today.
Gone were the days when the topic of HIV/AIDS was a public and media taboo(禁忌). Over the past few years, we have watched, read and heard many stories from doctors, volunteers and public health officials at the forefront of HIV/AIDS prevention and treatment.
Quite a few people with HIV/AIDS have come forward to share their experiences on TV or in the media.
The local and central governments have become more forthcoming (be helpful) with their new prevention and treatment programmes, and financial input. The latter rose from less than 1 million yuan (US$ 121,000) in 1986 to a pledge of 800 million yuan (US$98.8 million) in the year of 2006.
The change from silence to public and media campaigns with official promises has been remarkable, especially since China battled through the SARS crisis.
But have we got a full understanding on HIV/AIDS? What do we know about the extent of HIV/AIDS in China?
The figures, ranging from confirmed cases to estimates, remain debated. After all, no more than a year has passed since the policy of free medical tests was make public. Unknown numbers from the high-risk groups drug addicts and people working in sex- related place as well as farmers who once sold blood could still be reluctant to come forward.
【小題1】What does the red ribbon stand for?
| A． AIDS awareness | B．World AIDS Day |
| C． AIDS | D．AIDS prevention and treatment |
| A．The topic of HIV/AIDS was a public and media taboo in the past. |
| B．The topic of HIV/AIDS is now still a public and media taboo. |
| C．Now a lot of people with HIV/AIDS have come forward to share their experiences on TV. |
| D．The writer wears a small red ribbon because today is World AIDS Day. |
| A．new prevention programmes | B．financial input |
| C．new treatment programmes | D．the central governments |
| A．The Red Ribbon | B．Help people with AIDS |
| C．About AIDS | D．Always keep red ribbon in sight |
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科目：高中英語 來源： 題型：閱讀理解
Having one of those days or weeks when everything seems to annoy you? Even if you do nothing about it, your bad mood(心情) will probably go away after some time. But with a little effort, you can forget it much faster—often within a day or two.
Walk it off
Exercise is the most popular bad mood buster. A person who's in a bad mood has low energy and high tension. Taking a fast ten-minute walk, or doing some quick exercises can do wonders towards changing the bad mood.
Tune it out
Listening to your favorite music for a while can also make tension go away quickly, because music starts connection with past positive experiences we've had.
Give yourself a paper talk
Stop and listen to what's on your mind. Bad moods are often started by too many negative thoughts. Write them all down on paper, the pessimistic(悲觀的) messages you've been giving yourself, and then give optimistic answers. (“I still don't have a job.” vs “I have two interviews next week.”)
Reduce your stress
Relaxation techniques are wonderful moodlifters. These include deep breathing, stretching and visualizing(想像), all of which sound complicated(復雜的) but aren't. One easy way to visualize: close your eyes and picture a favorite place, such as the beach. Another simple way to distress is to make a todo list. One reason for being in a bad mood is feeling you have no options. By taking control over certain areas, you realize you're not helpless. You can make changes in your mood and life.
Avoid things that won't improve your mood
TV may not help much: you need to increase your energy level and stimulate(刺激) your mind—something that the TV show “Neighbors” won't do. And before you reach for that piece of cake and coffee, think about how mood and food are linked. Sugar and caffeine contribute to depressed moods. The better choice? Research shows that carbohydrates, such as potatoes and pasta(面食), produce calming effects in people who have a desire for them.
【小題1】Which of the following may help us stop a bad mood?
| A．Doing nothing about it |
| B．Exercising and enjoying music. |
| C．Writing down negative thoughts |
| D．Talking about it with neighbors. |
| A．It helps remove bad mood. |
| B．It brings us a new technique. |
| C．It is not complicated to do so. |
| D．It is an area to be easily controlled. |
| A．shows what happens around you | B．does not energize you |
| C．reminds you of eating and drinking | D．produces a calming effect |
| A．Energy Level and Stress | B．How to Beat a Bad Mood |
| C．Bad Mood and Our Life | D．How to Control Your Feeling |
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科目：高中英語 來源： 題型：閱讀理解
Below is some advice on how to prevent cancer:
8 Ways to Avoid Cancer in Your Life
1. Eat Blueberries
Aside from being a healthy and delicious snack, blueberries contain pterostilbene, which has important colon（結(jié)腸） cancer-fighting prosperities. But wait, it gets better. Blueberries also offer a large dose of vitamins C (14 milligrams per cup). So at breakfast, try to take in a cup and a half of blueberries in your cereal or yogurt, or mixed with other berries.
2. Drink Pomegranate（石榴）Juice
The deep red juice of the pomegranate contains polyphenols, isoflavones and ellagic acid, which together create a powerful anticancer mixture. Most recently, researchers from the University of Wisconsin at Madison has discovered that 16 ounces of pomegranate juice per day also may inhibit the growth of lung cancer.
3. Relax
Feeling stressed or worried? Find ways to relax and you may reduce your chances of developing cancer. Purdue University researchers tracked 1,600 men over 12 years and found that half of those with high levels of worry died during the study period. Only 20 percent of the optimists died before the study were completed, while 34 percent of the extremely anxious men died of some type of cancer. Instead of stressing about the past or future, focus on the present and relax!
4. Take Selenium（硒）
Selenium is well known for its cancer-fighting properties. In a study of almost 1,000 men, researchers from the Journal of the National Cancer Institute found that when men with the lowest initial levels of selenium in their bodies received a daily supplement over a 4 year period, they cut their prostate（前列腺） cancer risk by a remarkable 92 percent. However, it is possible to get too much of a good thing, so monitor your intake of selenium-containing supplements, Brazil nuts, tuna, meats and grains carefully.
5. Eat Sushi（壽司）
Seaweed may not be your idea of a great snack, but it is high in fiber, calcium and iron, and dry, roasted seaweed sheets used in sushi provide the additional benefits of vitamins A and C. Sushi rolls are also high in protein— a typical spicy tuna roll has only 290 calories but packs 24 grams of protein. So don’t skimp（節(jié)�。﹐n the Sushi!
6. Enjoy the Outdoors
Vitamin D causes early death of cancer cells. A study published in the American Journey of Clinical Nutrition reported that women who supplemented their diets with 1,000 international. Units of vitamin D every day had a 60 percent to 77 percent lower incidence of cancer ever a four-year period that did women taking a placebo(無效對照劑). Experts recommend supplementing your fun in the sun with 1,100 to 2,000IU of vitamin D each day.
7. Breathe Clean Air
There’s no question that secondhand smoke kills. A recent American Journal of Public Health study showed that nonsmokers working in smoky places had three times the amount of carcinogen（致癌物質(zhì)） in their urine（尿） than nonsmokers working in smoke-free locations. What’s worse, their levels of the carcinogen rose 6 percent for every hour worked. Nine states have banned smoking in all workplaces, bars and restaurants. The message is clear: Do whatever you can to avoid the cloud of smoke.
8. Break a Sweat
Even a small amount of exercise can offer major cancer-fighting benefits. In a study of 29,110 men published in the International Journal of Cancer, men who exercised just once a week had a percent lower risk of metastasis(轉(zhuǎn)移性) prostate cancer than men who didn’t work out at all. The better the frequency, duration and intensity of the exercise, the bigger the reduction in risk, according to the study.
【小題1】To prevent yourself from catching colon cancer, you should eat ____ as often as possible.
| A．sushi | B．blueberries | C．pomegranates | D．Vitamin D |
| A．he is very fond of exercise every day. |
| B．he is addicted to smoking |
| C．he is always feeling extremely stressed or worried |
| D．he likes to have meals in restaurants |
| A．have a daily supplement of vitamins B and C |
| B．try to ignore the secondhand smoking |
| C．take in as many selenium-containing supplements as possible |
| D．having exercise as often as possible |
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科目：高中英語 來源： 題型：閱讀理解
Work your brain!
Between 2 and 3 pounds of wonder, it controls everything we say, do or think, who we are and what we care about. The way we walk or laugh or figure out things. What we like and the talents we possess. How we see and talk and run and jump and process our food.
The brain uses 20 percent of our body’s oxygen and 20 percent of its blood. Somewhere within its protein, fat, 100,000 miles of blood vessels and 100 billion nerve cells, it helps us remember where we put our gym shoes. Change our temperature so we don’t die because of the heat or cold. Speed us up or slow us down. Help us choose between orange juice or orangeflavored drinks.
Its complexity are stunning, far beyond anything most of us can imagine. To keep this work of art as polished as possible we need to eat right, exercise and keep mentally stimulated. Good nutrition helps brain cells communicate with each other. Exercise stimulates a hormone in our brain that improves memory. Mental stimulation keeps you sharp even as you age.
“It’s very important that we tell people to be physically active and mentally active,” said neurologist Malcolm Stewart.“People cannot stop aging, but you’re able to reduce the damage; you’re able to keep the function up.”
Following are Dr. Stewart’s advice for improving brain health：
| Nutrition | Avoid fast food. Follow the old adage(格言): For breakfast, eat like a king; for lunch, like a queen; for supper, like a beggar. |
| Exercise | Do a combination of stretching aerobic and muscle strengthening every day. |
| Mental games | Try to have a sense of hope about the future. Do puzzles. Listen to music. Reach out to others to make their lives better. |
| A．inform us how the brain works |
| B．give us advice on how to keep the brain healthy |
| C．tell us that the brain plays an important role in our lives |
| D．show how special the brain is to us |
| A．interesting | B．strange | C．significant | D．a(chǎn)mazing |
| A．keeps our mind sharp |
| B．helps improve our memory |
| C．gives our brain a rest |
| D．is good for brain cells communicating with each other |
| A．eating a good lunch | B．doing puzzles |
| C．eating a large supper | D．taking aerobic exercise |
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科目：高中英語 來源： 題型：閱讀理解
If a city wishes to host the Olympics, it must submit a proposal(提交提案) to the IOC. After all proposals have been submitted, the IOC votes. If no city with the fewest votes is eliminated, the voting continues, until a majority winner is determined. Typically the Games are awarded several years in advance, allowing the winning city time to prepare for the Games.
In selecting the site of the Olympic Games, the IOC considers a number of factors, and chiefly among them is which organizing committee seems most likely to stage the Games effectively. The IOC also considers which parts of the world have not yet hosted the Games. For instance, Tokyo, the host of the 1964 Summer Games, and Beijing, that of the 2008 Games, were chosen in part to popularize the Olympic movement in Asia. Because of growing importance television worldwide, the IOC in recent years has also taken into account the host city’s time zone. Whenever the Games take place in the USA or Canada, for example, American television networks are willing to pay specially higher amounts for television rights because they can broadcast popular events live in the best viewing hours.
Once the Games have been awarded, it is the duty of the local organizing committee----not the IOC or the NOC of the host city’s country to provide them with money. This is often done with a part of the Olympic television revenues(收入), and corporate sponsorships(社團贊助), tickets sales, and other smaller revenue sources. In many cases there is also direct government support. Although many cities have achieved amounts of money by hosting the Games, the Olympics can be financially risky. When the financial gains from the Games were less than expected, the city was left with large debts.
【小題1】_______will be determined to host the Olympic Games by the IOC.
A. A city that submits a proposal B. A majority winner in voting
C. A city that has perfect time zone D. One that hasn’t hosted the Games
【小題2】 Which of the following words can be used to replace the word “ selecting” in paragraph 2?
| A．electing | B．hoping | C．choosing | D．thinking |
| A．can’t broadcast popular events live in the best viewing hours |
| B．will be forbidden to broadcast live sporting events |
| C．a(chǎn)re willing to pay much higher amounts for television rights |
| D．will not pay for the Canadian television networks |
| A．The host city must be left with large debts |
| B．The city may achieve a lot of money |
| C．There is no financial risk in hosting the Olympic Games |
| D．It is impossible that the host city couldn’t make money |
| A．How to host Olympic Games | B．Winner or loser |
| C．Applying for host for Olympics | D．The Olympic Games |
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科目：高中英語 來源： 題型：閱讀理解
Nowadays, the food we eat seems to have great effects on our health. Although science has made enormous steps in making food more fit to eat, it has, at the same time, made many foods unfit to eat. Some research has shown that perhaps eighty percent of all human illnesses are related to diet and forty percent of cancer is related to the diet as well, especially cancer of the colon. Different cultures are more likely to cause certain different illnesses because of the food that is characteristic in these cultures.
That food is related to illness is not a new discovery. In 1945, government researchers realized that nitrates, commonly used to preserve color in meats, and other food additives, caused cancer. Yet, these carcinogenic additives remain in our food, and it becomes more difficult all the time to know which things on the packaging labels of processed food are helpful or harmful. The additives which we eat are not all so direct. Farmers often give penicillin to beef and living animals, and because of this, penicillin has been found in the milk of treated cow. Sometimes similar drugs are given to animals not for medical purposes, but for financial reasons. The farmers are simply trying to fatten the animals in order to obtain a higher price on the market. Although the Food and Drug Administration (FDA) has tried repeatedly to control these procedures, the practices continue.
【小題1】What is the best possible title of the passage?
| A．Drug and Food | B．Food and Health |
| C．Cancer and Health | D．Health and Drug |
| A．Some of the additives in our food are added to the food itself and some are given to the living animals |
| B．Researchers have known about the potential dangers of food additives for about sixty-eight years. |
| C．Drugs are always given to animals for medical reasons |
| D．Food may cause forty percent of cancer in world. |
| A．Because of science, diseases caused by polluted food have been virtually eliminated. |
| B．It has caused a lack of information concerning the value of food. |
| C．The scientists have preserved the color of meats, but not of vegetables. |
| D．Because of the application of science, some potentially harmful substances have been added to food. |
| A．They preserve the color of meats. |
| B．They preserve flavor in packaged foods. |
| C．They are the objects of research |
| D．They cause the animals to become fatter. |
| A．trouble-making | B．color-retaining |
| C．cancer-causing | D．money-making |
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