—We hear so much about exercises these days. So even experts can't agree on which exercises are best. Now some doctors are strongly encouraging arm exercises.

—Arm exercises? {#blank#}1{#/blank#}

—{#blank#}2{#/blank#} They say that arm exercises are a way to become physically healthy.

—But don't arm exercises raise your blood pressure?

—Yes. But the articles I read supply ways to make up for that.

—How?

—By adding leg exercises, so that the arms don't do all the work.

—{#blank#}3{#/blank#}

—Sounds right to me. I quite agree with you.

—{#blank#}4{#/blank#}

—They mentioned quite a few, but some of the popular ones are cycling with special

bicycles that make you use both your arms and legs.

—{#blank#}5{#/blank#} So I'd like to have a try.

—The same with me.

A. So what exercises do the experts suggest?

B. The more leg exercises you do, the better you are.

C. And in turn I'm sure that they're also a good chance of losing weight.

D. Actually that's not the main reason.

E. What's your opinion about this?

F. Is that because our arms are too fat or soft?

G. I can hardly believe it.

    Using too much water or throwing rubbish into our rivers are clear ways that humans can put our water supply in danger, but we also affect our water supply in less obvious ways. You may wonder how paving (铺砌) a road can lead to less useable fresh water. {#blank#}1{#/blank#} Groundwater does not come from lakes or rivers. It comes from underground. The more roads and parking lots we pave, the less water can flow into the ground to become groundwater.

    {#blank#}2{#/blank#} Drier climates are of course more likely to have droughts（干旱）than areas with more rainfall, but, in any case, good management can help to make sure there is enough water to meet our basic needs.

    {#blank#}3{#/blank#} In the United States, a family of four can use 1.5 tons of water a day! This shows how much we depend on water to live, but there's a lot we can do to lower the number.

    {#blank#}4{#/blank#} To start with, use the same glass for your drinking water all day. Wash it only once a day. Run your dishwasher (洗碗机) only when it is full. {#blank#}5{#/blank#} You can even help to keep our water supply clean by recycling (回收) batteries instead of throwing them away.

A. Human activity is not responsible for all water shortages.

B. Help your parents fix any leaks (漏水的地方) in your home.

C. Thinking about the way we use water every day can make a big difference, too.

D. Some measures to save water should be taken by the government.

E. A major part of the water we use every day is the water from lakes or rivers.

F. A major part of the water we use every day is ground water.

G. You can take steps to save water in your home.

    It's normal to wake briefly during the night.{#blank#}1{#/blank#} But if you're waking up during the night and having trouble falling back asleep, the following tips may help.

    The key to getting back to sleep is continuing to prepare your body for sleep, so remain in bed in a relaxed position. Hard as it may be, try not to stress over the fact that you're awake.{#blank#}2{#/blank#}So just focus on the feelings and sensations in your body.

    If you are finding it hard to fall back asleep, try a relaxation technique such as visualization, deep breathing, or meditation (沉思）.{#blank#}3{#/blank#} Remind yourself that although they're not a replacement for sleep, rest and relaxation still help refresh your body. Do a quiet, non-stimulating activity.

    If you've been awake for more than 15 minutes, try getting out of bed and doing a quiet, non-stimulating activity, such as reading a book. Keep the lights dim so as not to think that it's time to wake up.{#blank#}4{#/blank#} The type of light they send out is stimulating(刺激)the brain. A light snack might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.

    If you wake during the night feeling anxious about something, make a brief note of it on paper.{#blank#}5{#/blank#} You may find that it will be easier to solve it when you are fresh. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep, knowing you'll be much more productive and creative aft-er a good night's rest.

A. Arrange for it to take place the next day.

B. In fact, a good sleeper won't even remember it.

C. The darker the bedroom is, the better you'll sleep.

D. They can be done without even getting out of bed.

E. Try to make dinner time earlier in the evening.

F. Stress and anxiety encourage your body to stay awake.

G. Also avoid screens of any kind —computers, TVs, cell phones, iPads.

    Tests can be stressful even for the best students. {#blank#}1{#/blank#} Fortunately, there are several steps you can take to make your stress much more manageable.

    Get Enough Sleep

    Getting 6 hours of sleep or less can put you into what's called a sleep deficit(不足),which makes you less sharp mentally and prevents you from performing properly on tests. {#blank#}2{#/blank#} This way, you needn't stay up for the test and can get a good night of sleep before your big day.

    Study Smarter

    {#blank#}3{#/blank#} Make a list of the most important things you need to learn and hit the items at the top of the list first. This will ensure they're mostly covered if you run out of time. Make a list of all the work you have to do, estimate how long each item will take, and compare that with the amount of hours you have available. This will tell you if you can carefully read or just skim, how many times you can afford to revise the papers.

    Visualize(想象)Success

    A proven way to build your confidence is to visualize yourself taking the tests and doing wonderfully. Visualization can not only help you perform better in the tests but can help you remember facts. You can create detailed situations that involve the information you're trying to remember.  {#blank#}4{#/blank#} 

Stay Calm

    There're several techniques that can help you calm down quickly.{#blank#}5{#/blank#} Just close your eyes, take a deep breath, hold it for a while and then let it out slowly. Your stress will come out with your exhales(呼气)

A. Be organized with your studies.

B. Extra time on tests can bring success to students.

C. Test anxiety has a negative impact on your performance.

D. In this process you can strengthen the facts in your memory.

E. Breathing exercises can be extremely effective in helping you relax.

F. So it's very important to get all your studying done before your exam.

G. There are options for easing stress and potentially improving test performance.

    Test anxiety can be a real problem if you're so stressed out over a test that you can't get past the nervousness to focus on the test questions and do your best work. Feeling ready to meet the challenge can keep test anxiety at a manageable level.

    Be prepared. Some students think that going to class is all it takes to do well on tests. {#blank#}1{#/blank#} You will find your test anxiety eases when toy start to study more regularly. The reason is that the more you know the material, the more confident you'; feel. Having confidence going into a test means you expect to do well.

    Watch what you're thinking. If expecting to do well on a test can help you relax, what about if you expect you won't do well? {#blank#}2{#/blank#} They can contribute to your anxiety. If you find yourself having these thoughts, replace them with positive ones. Not unrealistic positive messages, of course, but ones that are practical and true.

    Accept mistakes. Another thing you can do is to learn to keep mistakes in view-especially if you are a perfectionist or you tend to be hard on yourself. Everyone makes mistakes, and you may have heard teachers refer to mistakes as learning opportunities. {#blank#}3{#/blank#}

    {#blank#}4{#/blank#} If sitting for a test gets you so stressed out that your mind goes blank and causes you to miss answers that you know, then your level of test anxiety probably needs some attention. Your teacher or your school guidance counselor（顾问）can be good people to talk to.

    Take care of yourself. For some people, this might mean learning a simple breathing exercise. Practise breathing exercise regularly when you feel stressed. {#blank#}5{#/blank#} Then you can calm yourself down and get centered.

A. Ask for help.

B. Learn to praise yourself.

C. This helps your body receive a signal to relax.

D. But good study habits and skills are more important.

E. So it's time to regard small failures as valuable experiences.

F. Then you will become more interested in asking questions.

G. You may send yourself some negative messages about the test.

    The key to dealing with test-day jitters（焦躁）is through preparation! {#blank#}1{#/blank#} It is important to prepare your mind and body before the test for the experience of working under pressure.

    Get some sleep.

    I know you've heard this before, but it's often repeated because it's so important. Get plenty of sleep the night before the test! If you don't have enough rest, you'll end up with less concentration. {#blank#}2{#/blank#}

    Leave early.

    Be sure to leave earlier than normal on the day of a test to avoid the added fear of arriving late. {#blank#}3{#/blank#} The embarrassment will cause you to be distracted and lose valuable time.

    {#blank#}4{#/blank#}

    Once you arrive at school or at the testing center, find a quiet space where you can be all alone. You can use your car if you drive, or you can find an empty locker room or office (ask a teacher). Once you locate a cozy nest in a quiet place, do a relaxation session (=period). Close your eyes and try to relax completely. Take deep breaths and remain calm.

    {#blank#}5{#/blank#}

    It's possible that some students start to stress out as other students discuss the material. When you hear others chatting, it might sound like you ignored something important or you misunderstood a concept (概念). It's probably not even true—but it can seem like it!

A. Take a quiet moment.

B. A sleepy brain is a foggy brain.

C. Watch out for chatting with others after a test.

D. Attending an exam late is the last thing you need.

E. You can find time to eat some snacks during a break.

F. Don't talk with other students in the minutes before a test.

G. But full preparation means more than knowing the test material.