You finish a workout and feel great. Then you get up the next morning and your exercised muscles feel sore. You find it hard to lift your arms and brush your teeth, or bend down to pick up a book. What has happened?

  Scientists call this soreness 24 to 48 hours after your exercise “delayed onset (延迟发作) of muscle soreness”, or DOMS. It is caused by microscopic damage to muscle fibers, which releases chemicals. The chemicals irritate (刺激) nerve fibers and cause pain.

  Muscle soreness is a good sign. It means that you have challenged your muscles and are getting stronger. Everyone experiences it, even the best athletes. But it can be avoided by using the right exercise methods. Here are some tips:

 * Warm up before you work out. This is helpful to avoid muscle soreness, but more importantly to avoid injury. It starts circulation to the muscles and warms the muscles and tendons, getting them ready for exercise.

* Stretch after your workout. After exercising, make sure you stretch your muscles for 15 to 20 seconds before they cool down. They will be warm and elastic (弹性的) so they will stretch well.

* Don’t do too much too soon. Whether it’s jogging, running, whatever workout routine you are starting, just do half of the exercise volume the first week to introduce your muscles to the exercises.

 If you are already feeling muscles soreness, here are some ways to help relieve it.

* Get a massage (按摩). Lightly massage the sore muscle and gradually increase the depth of the massage. It might be painful in the beginning but it will gradually ease the muscle soreness.

* Take a hot bath. Nothing beats a long soak in a hot bath for muscle soreness. The heat will increase circulation and provide a soothing (舒缓) effect.

* Flush your muscles. Run hot (as hot as you can bear) water over the sore muscles for two minutes and then immediately switch to cold water for 30 seconds. Repeat this process five times. This has the effect of opening and closing your blood vessels (血管). It will flush the acid (酸物质) from them and ease the soreness.

* Exercise gently. Go for a slow walk and breathe deeply. This helps reduce muscle soreness by increasing blood flow to the sore muscles.

72. What is the purpose of this article?

  A. To tell readers to exercise more for fitness.

  B. To warn readers of the side effects of exercise.

  C. To give readers advice on how to avoid and relieve muscle soreness.

  D. To introduce good forms of exercise.

73. The article suggests that before exercise we should ______.

  A. stretch our muscles                   B. have a massage

  C. have a hot shower                   D. warm up our muscles

74. From this article we can conclude that muscle soreness is caused by ______.

  A. damaged muscle fibers               B. damaged nerve fibers

  C. a bad circulation to the muscles        D. exercise injuries

75. Judging from the article, which of the following statements is TRUE?

  A. Only beginners get muscle soreness.

  B. Muscle soreness means you have physical problems and should stop exercising.

  C. Muscle soreness is a good sign because it means that the muscles are getting stronger.

  D. Muscle soreness can be relieved by increasing the amount of exercise.

完形填空(共20小题;每小题1.5分,满分30分)

阅读下面短文,掌握其大意,然后从36~55各题所给的四个选项(A、B、C和D)中,选出最佳选项。

The following is a true story. It shows that potential(潜力)discovered may lead to success.

A young man traveled by train. As it was running across a  36 , passengers looked out of  37   idly and aimlessly. When the train came near a bend it  38  and then an unadorned (简陋的)house came into  39  . It was so obvious  40  the deserted landscape that everybody on the train turned to “  41  ” it with eyes wide open. Some passengers  42  began a discussion abut it.

The young man was also   43  by the scene. On his return he   44  the train at the nearest station and found his 45 to the house. Its  46 told him that troubled by the  47  of the train he wanted to sell the house but   48  would buy it.

Soon after the young man   49  thirty thousand dollars for the house, regarding it as a 50 site for advertisement. It was facing the railway   51 where the train had to slow down and the  52  passengers would cast their eyes at the house to   53  themselves.

He managed to get   54  to big companies and tried his best to convince them of the advantage of the place for   55  . Finally the Coca Cola Company took a lease on(租用) it to put up promotion signs. The young man was paid 180 thousand for a three-year rent.

36.A.city     B.station       C.tunnel       D.wilderness 

37.A.windows   B.houses       C.rooms         D.planes                

38.A.broke down        B.turned down      C.slowed down    D.put down  

39.A.being B.view           C.use     D.effect

40.A.against     B.on       C.for      D.to               

41.A.admire      B.hear   C.inspect       D.see 

42.A.ever   B.even          C.still     D.yet    

43.A.excited       B.expressed C.shocked     D.impressed

44.A.got in B.got out       C.got off       D.put off 

45.A.way B.path   C.road   D.means       

46.A.loser  B.employer   C.boss   D.owner

47.A.sound         B.noise         C.voice  D.saying 

48.A.nobody      B.none  C.nothing      D.someone

49.A.cost   B.paid   C.spent         D.took           

50.A.favorable B.wrong         C.best   D.just            

51.A.station       B.track  C.carriage    D.bend 

52.A.tired          B.excited       C.moved        D.delighted

53.A.express      B.enjoy C.refresh      D.seat 

54.A.close  B.access       C.down          D.up               

55.A.promotion B.production          C.sale             D.advertisement    

During the summer holidays there will be a revised(修改过的)schedule(时刻表)of services for the students . Changes for dining-room and library service hours and for bus schedules will be posted on the wall outside of the dining hall . Weekly film and concert schedules which are being arranged will be posted each Wednesday outside of the student club .

In the summer holidays , buses going to the town center will leave the main hall every hour on the half hour during the day . The dining room will serve three meals a day from 7:00 a.m. to 7:00 p.m. during the week and two meals from noon to 7:00 p.m. on weekends the library will continue its usual hours during the week but have shorter hours on Saturday and Sundays . The weekend hours are from noon to 5:00 p.m.

All students who want to use the library borrowing services must have a new summer card . This announcement will also appear in the next week’s student newspaper .

64. The main purpose of this announcement is to       .

A. tell students of important schedule changes .

B. tell students of new bus and library services .

C. show the excellent services for students .

D. ask students to renew their library cards .

65. At which of the following times will the bus leave the main hall ?

A. 8:00 , 9:00 , 10:00, 11:00         B. 8:30 , 9:30 , 10:30 , 11:30

C. 8:30 , 9:00 , 9:30 , 10:00                        D. 8:00 , 9:30 , 11:00 , 12:30

66. Times for films and concerts are not listed in this announcement

 because       .

A. they are not to be announced              B. they are hard to arrange

C. the full list is not ready                           D. the full list is too long

67. In the summer holidays , the library will have       .

A. no special hours                                       B. special hours on weekdays

C. special hours on weekends     D. special hours both on weekdays and weekends

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