Unit3Faster,higher,strongerⅠ.閱讀理解In2023,theUKSpoGomicompetitionwasscheduledforAugust,withtheworldcupinTokyoinNovember.IformedmyteamwithAlexWinship,andmybrotherJonny.SpoGomiisasportinvolvinglitter-pickingbyteamsofthree.Teamscollectlitteringivenareaswithinastricttimelimit,scoringpointsfortheweightofcollecteditems,withsomeitemsawardedmorepointsthanothers.Onegramofcigarettebuttsisworththreepointsversusonly0.1pergramforburnablerubbish.Theteamwiththemostpointswins.InitiallyweweredrawntotakingpartbecauseoftheprizeofatriptoJapan.Therewereabout20teamsintheUKcompetition,whichtookplaceinLondon’sHackneymarshes.Wewonbyonly33points,whichisequivalenttojustoneglassbottle.Wewerethenheadingfortheworldcup.Thecompetitionwasintense.Afterthefirsthalf,Japancametopandweweresecond.MymuscleswereachingandIfeltcompletelywornoutfromtheheatofTokyoonasunnyday.Ididn’thavemuchmoreenergy,andIrememberAlexandJonnysayingthesame,butwehadthisfeelingofbeingontheedgeofsomethingamazing.Wehadtojustkeeppushing.Wepulledaheadinthesecondhalfwhilecarryingseveralkilosoflitterovertwomilesatatime.Weendedupcomingfirst,aheadofJapan,with57kgofrubbishcollected.Iwouldn’thavebeensomeonewhowouldhavepickeduplitteroffthestreet.Attheearlystagesofourtraining,weweresobadatfindinglitter.Then,justaftertheLondoncompetition,onthewayhome,wesawsomuch.Wewerejustmuchmoreawareofit.Onceyou’redrawnintoSpoGomi,yourattitudetowardslitterandhowyoucontributecompletelychanges—itcertainlyhasforus.1.WhatcanwelearnaboutSpoGomi?A.Itisasporttopickuprubbish.B.Ithasparticularlystrictrules.C.Itisateamconsistingof3.D.Itsetslimitstocollecteditems.2.WhatwastheresultoftheLondoncompetition?A.Theresultwascontroversial.B.Noteamenteredtheworldcup.C.Theauthor’steamhadanarrowvictory.D.Theauthor’steamhadanabsoluteadvantage.3.Howdidtheauthorfeelinthesecondhalfoftheworldcup?A.Nervousbuthopeful.B.Indifferentandbored.C.Exhaustedbutdetermined.D.Discouragedanduninterested.4.Whatispresentedinthelastparagraph?A.Providingtipsonpickinglitter.B.ShowingdesireforSpoGomitraining.C.Advocatingdevotiontotheworldcup.D.EncouragingengagementinSpoGomi.Pickleball,whichcombineselementsofbadminton,Ping-Pang,andtennis,hastwocharacteristicsthatmakeitagoodchoiceforolderadults.It’sslowerthanotherracket(球拍)sports,andit’seasiertolearn.Withaplayareaaboutaquarterthesizeofatenniscourtandaplasticballthatdoesn’tbounceashighorasfastasatennisball,youdon’thavetorunasmuchorasquickly.Thebatsarelighterandshorterthantennisrackets,makingthemeasiertoswingandcontrol.Therearefewerrulesthantennis.Plus,pickleballismoresocialthanmanytypesofexerciseandit’sfun.Inonestudy,participantsratedpickleball150percenthigherforenjoymentthanwalking.“Peoplearefindingit’snotboring,”saysCedricBryant,PhD,chiefscienceofficerattheAmericanCouncilonExercise,whohasplayedpickleballformorethan20years.“It’snotsomethingthey’redoingjustbecausetheyshould,butbecausetheyenjoyitandwanttodoit.”Pickleballisaneffectiveworkout,andlikewalking,youcanadjusttheintensitytoyourpreferences.Afriendlydoublesmatchcanqualifyasproperexercise.Acompetitivesinglesmatchislikelytobetighter.Andpickleballoffersplentyofhealthpluses.Aftersixweeksofplayinganhourofpickleballthreetimesaweek,olderadultsimprovedtheircardiorespiratory(心肺的)fitnessandbloodpressure,accordingtoastudypublishedin2018intheInternationalJournalofResearchinExercisePhysiology.Anotherstudyfoundthattheactivitymaykeepyoumentallysharp.“You’remakingalotofquickdecisionswhileengagedinaphysicaltask,”saysstudyauthorDavidBolton,PhD,assistantprofessoratUtahStateUniversityinLogan.“Itiseffectivelytrainingcognitive(認(rèn)知的)ability.”Butitisnotwithoutrisksofgettinginjured.Don’tjusthitthecourtandgorightintohavingagame.Awarm-upisthebestdefenseagainstinjury,sotakeatleast5minutestoprepareyourbody.5.Whatisoneofthereasonsforthepopularityofpickleballamongolderadults?A.Itsslowpace. B.Itsgreatintensity.C.Itscomplexrules. D.Itscheapequipment.6.WhatdoesCedricBryantmainlywanttotellusaboutpickleball?A.Itisdemanding. B.Itisenjoyable.C.Itisbeneficial. D.Itispractical.7.Whatdoestheunderlinedword“It”inParagraph5referto?A.Makingquickdecisions.B.Trainingcognitiveability.C.Brainactivityduringphysicalexercise.D.Theproperfrequencytoplaypickleball.8.Whatmighttheauthortalkaboutnext?A.Pre-workoutpreparations.B.Therulesofthisexercise.C.Commentsonthisgame.D.Disadvantagesofpickleball.Whenitcomestoloweringbloodpressure,studieshavetypicallyshownthataerobic(有氧的)exercisesarebest.Recentresearchsuggestsanothertypeofphysicalactivityisworthincludingasaneffectivetooltopreventandtreathighbloodpressure.Exercisesthatengagemuscleswithoutmovement,suchaswallsquatsandplanks,maybebestforloweringbloodpressure,accordingtoalargestudypublishedinJuly2023intheBritishJournalofSportsMedicine.Thistypeoftrainingisknownasisometricexercises,accordingtotheMayoClinic.Isometricmuscleactionhappenswhenmusclescontractbutdonotvisiblychangelength,andthejointsinvolveddon’tmove,facilitatingstabilityofthebody.Isometricexercisescanbedonewithweightsorwithout,justrelyingonthebody’sownweight.

“Thesefindingsprovideacomprehensivedata-drivenframeworktosupportthedevelopmentofnewexerciseguidelinerecommendationsforthepreventionandtreatmentofhighbloodpressure,”saidstudycoauthorDr.JamieO’Driscollinanewsrelease.Theresearcherslookedintorandomizedcontrolledtrialsthathadreportedtheeffectsofexerciseinterventions,lastingtwoormoreweeks,onbloodpressurebetween1990andFebruary2023.Fromareviewof270trialswith15,827participants,theresearchersfoundthatamongHIIT(highintensityintervaltraining),isometricexercises,aerobicexercises,dynamicresistancetrainingandacombinationofthelattertwo,isometricexercisesledtothegreatestreductionsinbloodpressure.It’salsoimportanttonotethatthereareotherlifestylechangesaswellasexercisethatcanbenefityourbloodpressure.Theseincludekeepingtoahealthyweight,eatingabalanceddiet,cuttingdownonsalt,notdrinkingtoomuchalcoholandensuringthatyoucontinuetotakeanyprescribedmedication.Moreresearchisneededtodetermineexactlywhyisometricexercisesmightbebetterforloweringbloodpressurethanothertypesoftraining,theauthorssaid.9.Whatdoestheunderlinedpart“isometricexercises”inparagraph3referto?A.Exercisesthataredonewithextraweights.B.Exercisesthatinvolvevisiblemusclecontraction.C.Exercisesthatfocusonstabilityofthebody.D.Exercisesthatengagemuscleswithoutmovement.10.Howdidtheresearcherscarryoutthestudy?A.Byprovidingstatistics. B.Byinterviewingexperts.C.Bydoingexperiments. D.Bymakingcomparisons.11.Whatdotheauthorssuggestthefuturestudiesaboutisometricexercisesfocuson?A.Exploringthereasonsforitseffectiveness.B.Demonstratingitsinfluenceonmentalhealth.C.Assessingitssuitabilityfordifferentpopulations.D.Determiningitslong-termimpactonbloodpressure.12.Whatisthetextmainlyabout?A.Thebenefitsofaerobicexercises.B.Thebestexerciseforbloodpressure.C.Theeffectsofvarioustypesofexercises.D.Theimportanceofkeepingahealthylifestyle.Ⅱ.七選五RisksofOvertrainingGettingintoshapeandtrainingforaneventsuchasamarathonrequireslong-lastingandintensephysicalcommitment.1Butthetruthis,sometimestheveryactswedotogethealthycanactuallypushuspastourphysicallimits.

Specifically,overtrainingisasetofsignsthatoccurwhenyourbodyisnotabletorecoversufficientlybeforegoingintoyournextworkout.2Peopletendtoignorethem.Overtime,thecycleofstartingthenexttrainingsessionbeforeallowingrecoverycausesbreakdownoftheverypartsofthebodythatyouworksohardtobuildup.

Thestructuresandsystemsofyourbodyadapttothedemandsyouhaveplacedonthembeforetheresttime.Ifyourworkoutslightlygoesbeyondyourcurrentability,itwilladapttowardwhatyoudidinapositiveway.3

Twomainfactorsarenecessaryinrecovery:nutritionandrest.Goodnutrition,includingwaterandproteinintake,isextremelyimportant,especiallywithin40minutesofyourworkout.4Yourbodyusesthenutrientsyouhavegivenitduringtheresttime,especiallysleep,tostrengthen.

Oneofthebestwaystopreventovertrainingistofocusonyourmorningrestingheartrate.5Generally,youwilldetectanincreaseinyourheartratebeforetheothersignsshowup.Trackingitinalogcanbeagreatwaytomonitoryourrecovery.

A.It’seasytomeasureandtrack.B.Allowingtimeforrecoveryisalsoessential.C.Theproblemisthattheyshowupverygradually.D.Belowarethesignsandsymptomsofovertraining.E.Listeningtoyourbodywillassureyouofyourfitnessgoals.F.Iffarbeyond,it’