锻炼拉伸指南

For Exercising, When and How Should You Stretch?

慢速| 四级 偏难 | 高考 | 635词 | 6min21s

刘立军供稿

Part I. QUESTIONS

Listen to the news and choose the best answer to each question you hear.

Q1. What is the primary focus of Behm’s advice regarding stretching?

A. To achieve maximum muscle growth.

B. To enhance athletic performance significantly.

C. To increase flexibility and prevent injuries.

D. To eliminate the need for warm-ups.

Q2. According to David Behm, what type of stretching should be done after warming up?

A. Dynamic stretching only.

B. Static stretching followed by dynamic stretching.

C. Resistance training.

D. No stretching is needed.

Q3. What precaution does Behm recommend when using foam rollers after exercise?

A. Avoiding them if they cause pain.

B. Using them before starting any exercise.

C. Combining them with heavy weightlifting.

D. Only using them for professional athletes.

Q4. What does Behm suggest to prevent muscle injury when returning to a sport after a long break?

A. Avoiding static stretching.

B. Focusing on resistance training.

C. Stretching both sides of the body equally.

D. Increasing exercise intensity rapidly.

Q5. How does Behm explain the differing advice on stretching over the years?

A. By indicating the role of new stretching techniques.

B. By blaming inconsistent training regimens.

C. By showing the influence of evolving sports science.

D. By highlighting studies focused on high-performance athletes.

Part II. TRANSCRIPT

For Exercising, When and How Should You Stretch?

Years ago, the traditional advice was to do some stretching before exercising. Over the years, that advice changed to stretching after exercising. It turns out that both advice can be true. And that can lead to some confusion.

(Q1-1) Stretching can help make you more flexible. The more you stretch, the more you improve the range of motion in your joints. This not only feels good, but it also can prevent injury and lead to better physical results.

David Behm researches human body movements at Memorial University of Newfoundland in St. John’s, Canada. Speaking with the Associated Press, he offers advice on when to stretch and how to do it safely.

Warm up first

It is almost always good to stretch. However, Behm says it is better if you warm up first. He suggests light aerobic activity such as jogging, walking or cycling for 5-10 minutes.

aerobic adj. 有氧的

(Q2) He suggests to follow that warm-up movement with static stretching. This traditional way of stretching involves reaching your body into different positions and holding them for about one minute each.

static adj. 静态的，不动的

Then you can do dynamic stretching related to specific exercises or activities. This is where you warm up the muscles with repeated movements like leg lifts.

Expand your definition of ‘stretching’

Should you always stretch before exercising? If it is traditional static stretching, not necessarily, Behm says.

The better questions, he says, are, “Should people increase their range of motion? Should people have better flexibility? And that is yes, (Q1-2) because it helps prevent injuries. It helps with health. But you don’t have to stretch to achieve that.”

Resistance training, for example, can be an effective form of stretching. Doing a chest press increases range of motion in your arm and chest muscles. Whether you use barbells, dumbbells or machines, there is no need to stretch beforehand. However, Behm warns to start with a small amount of weight to warm up and then add more to train.

effective adj. 有效的

barbell n. 杠铃

dumbbell n. 哑铃

He adds that you do not need to stretch first if you are going for a short run. Simply start with a slow jog to warm up and then increase the speed.

Don’t do it if it hurts

(Q3) After exercise, light stretching is fine, as long as you do not feel pain, Behm says. Because your muscles will be warm by that point, overdoing it makes you more likely to injure yourself. Foam rollers can help with muscle recovery and have been shown to increase range of motion as well as stretching.

overdo v. 做得过度，超过

foam roller 泡沫轴

Do some static stretching before sports

If you’re playing a sport, Behm says, static stretching beforehand helps reduce muscle and tendon injury.

tendon n. 腱

Sports like gymnastics, ice skating, and golf require a great range of motion. For these activities, he suggests extra stretching specific to those sports.

“If you’re going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons,” he said, “you’re going to be stronger if you do static stretching.”

agility n. 敏捷，灵活

sprint n. 短跑，全速奔跑

People can especially get in trouble when they go back to a sport they used to play. Stretching can prepare muscles that may be out of shape. (Q4) Also, he says to stretch both sides of your body equally. Lacking flexibility on one side also can lead to injury.

Sounds simple. Why all the confusion?

(Q5) Different studies over the years have led to different advice about stretching before exercise. Behm says that is partly because some studies did not consider real-life conditions. Also, some researchers designed studies with high-performance athletes in mind and not regular people.

“If you’re Usain Bolt, it makes a difference,” he said. For the rest of us not so much.

Part III. KEY

Q1. C. 主旨题。根据整体文章内容，特别是各部分的总结，如“Stretching can help make you more flexible... It helps prevent injuries. It helps with health.” 均表明 Behm 的建议主要集中在增加灵活性和预防伤害。因此答案为C。

Q2. B. 细节题。根据“He suggests to follow that warm-up movement with static stretching... Then you can do dynamic stretching related to specific exercises or activities.” 可知Behm建议在热身运动后进行静态拉伸，然后在进行与特定运动或活动相关的动态拉伸。因此答案为B。

Q3. A.细节题。根据“After exercise, light stretching is fine, as long as you do not feel pain... Foam rollers can help with muscle recovery and have been shown to increase range of motion as well as stretching.” 可知Behm建议运动后可以进行轻微拉伸，但若产生疼痛应立即停止……泡沫滚轴可以帮助肌肉恢复，跟拉伸有一样的效果，也就是说使用泡沫轴时如果感到疼痛也应该避免。因此答案为A。

Q4. C.. 细节题。根据“Also, he says to stretch both sides of your body equally. Lacking flexibility on one side also can lead to injury.” 可知当长时间休息后重新开始一项运动时，要均衡地伸展身体的两侧，以防止受伤。因此答案为C。

Q5. D. 推理题。根据“Different studies over the years have led to different advice about stretching before exercise. Behm says that is partly because some studies did not consider real-life conditions. Also, some researchers designed studies with high-performance athletes in mind and not regular people.” 可知Behm认为关于拉伸的建议之所以不同，部分是因为一些研究没有考虑现实生活条件，此外，一些研是针对高水平运动员，而不是普通人设计的。因此答案为D。

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