Have you ever considered starting a fitness program? Since exercise can reduce the risk of diseases, improve balance, help lose weight, better sleep habits and even make you confident, you can start a fitness program in the following steps.

Test your fitness level

How many meters can you walk or run in one minute? How much time does it take you to swim 50 meters? What is your heart rate(心率)? The data(数据) of your fitness level can help you know what activities you need.

Design your fitness program

You may have begun your daily exercise. But a personal plan helps more. First, you should have your fitness goals. For example, what do you want to look like, to be slimmer or quicker? A balanced plan will help you start low, progress slowly, do right activities and even allow you to recover( 康复) if you get hurt.

Prepare things needed for sports

You need something practical, enjoyable and easy to use. It could be a pair of trainers. a volleyball hat or a bicycle. You can also download fitness apps on your mobile phone to measure distances, calories burned or your heart rate.

Take action

Now you're ready for action. When you begin, don't always try tough tasks. Listen to your body and reduce exercise time if necessary.

Monitor your progress

Test your fitness level again six weeks Inter. If you have achieved your goals,increase exercise time to continue improving.

Starting an exercise program is an important decision, By planning carefully and acting step by step, you can have good health.

1.You'd better test your fitness level first to .

A. lose weight B. make you more confident

C. reduce your exercise time D. decide what activities you need

2.The underlined word "Monitor" in this passage means" ".

A. watch B. keep C. take D. make

3.What should you do if you start a fitness program?

A. Always do the same activity. B. Start low and progress slowly.

C. Test your fitness level every week. D. Take exercise as much as you can.

4.This passage is mainly about .

A. how to start a fitness program B. how to design a fitness program

C. the importance of good health D. the import of a fitness program

Three students are giving their opinions(看法) about what a good friend should be like.

Cindy: I think a good friend should be honest (诚实的). That’s more important than any other thing. And it is where a real friendship starts. If a friend isn’t honest, he may lose his friends’ trust.

Jerry: I think a good friend has to be generous ( 慷慨的). Here being generous doesn’t mean he has to give his friends money or clothes. It means he should share his ideas and feelings with his friends. In fact, his friends can know him better in this way.

Mary: In my opinion, a good friend should understand his friends. When there’s something wrong between him and his friends, he must put himself in his friends’ place and think more for his friends.

1.What does the underlined word “trust” mean?

A. 信任 B. 批评 C. 理解 D. 夸奖

2.What does the underlined (划线的) sentences mean?

A. Honest people get more things than others

B. To be honest is as important as other things

C. To be honest is not very important.

D. To be honest is the most important.

3.Jerry would like to make friends with people who _______

A. give him lunch money B. know him very well

C. tell him their ideas and feelings D. give him some clothes

4.Mary thinks friends should _________

A. often visit each other B. understand each other

C. often go to different places D. help each other

5.Which of the following is NOT true?

A. The three people are talking about what they think a good friend should be like.

B. Cindy thinks to be honest is the base(基础) of a good friendship.

C. Mary would like to make friends with people who think more for others.

D. Being generous means being very clever.

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