style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/B）Any type of exercise uses your muscles. Running, swimming, weightlifting—any sport you can imagine—uses different muscle groups to generate motion. In running and swimming, your muscles are working to accelerate your body and keep it moving. In weightlifting, your muscles are working to move a weight. Exercise means muscle activity! As you use your muscles, they begin to make demands on the rest of the body. In strenuous exercise, just about every system in your body either focuses its efforts on helping the muscles do their work, or it shuts down. For example, your heart beats faster during strenuous exercise so that it can pump more blood to the muscles, and your stomach shuts down during strenuous exercise so that it does not waste energy that the muscles can use. When you exercise, your muscles act something like electric motors. Your muscles take in a source of energy and they use it to generate force. An electric motor uses electricity to supply its energy. Your muscles are biochemical motors, and they use a chemical called adenosine triphosphate (ATP) for their energy source.
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/C）During the process of “burning” ATP, your muscles need three things: They need oxygen, because chemical reactions require ATP and oxygen is consumed to produce ATP. They need to eliminate metabolic wastes (carbon dioxide, lactic acid) that the chemical reactions generate. They need to get rid of heat. Just like an electric motor, a working muscle generates heat that it needs to get rid of. In order to continue exercising, your muscles must continuously make ATP. To make this happen, your body must supply oxygen to the muscles and eliminate the waste products and heat. The more strenuous the exercise, the greater the demands of working muscle. If these needs are not met, then exercise will cease—that is, you become exhausted and you won’t be able to keep going. To meet the needs of working muscle, the body has an orchestrated response involving the heart, blood vessels, nervous system, lungs, liver and skin. It really is an amazing system! 
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/D）For your muscles—in fact, for every cell in your body—the source of energy that keeps everything going is called ATP. Adenosine triphosphate (ATP) is the biochemical way to store and use energy. The entire reaction that turns ATP into energy is a bit complicated, but here is a good summary: Chemically, ATP is an adenine nucleotide bound to three phosphates. There is a lot of energy stored in the bond between the second and third phosphate groups that can be used to fuel chemical reactions. When a cell needs energy, it breaks this bond to form adenosine diphosphate (ADP) and a free phosphate molecule. In some instances, the second phosphate group can also be broken to form adenosine monophosphate (AMP).
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/E）When the cell has excess energy, it stores this energy by forming ATP from ADP and phosphate. ATP is required for the biochemical reactions involved in any muscle contraction. As the work of the muscle increases, more and more ATP gets consumed and must be replaced in order for the muscle to keep moving. Because ATP is so important, the body has several different systems to create ATP. These systems work together in phases. The interesting thing is that different forms of exercise use different systems, so a sprinter is getting ATP in a completely different way from a marathon runner! ATP comes from three different biochemical systems in the muscle, in this order:
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/● phosphagen system
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/● glycogen-lactic acid system
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/● aerobic respiration
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/F）A muscle cell has some amount of ATP floating around that it can use immediately, but not very much--only enough to last for about three seconds. To replenish the ATP levels quickly, muscle cells contain a high-energy phosphate compound called creatine phosphate. The phosphate group is removed from creatine phosphate by an enzyme called creatine kinase, and is transferred to ADP to form ATP. The cell turns ATP into ADP, and the phosphagen rapidly turns the ADP back into ATP. As the muscle continues to work, the creatine phosphate levels begin to decrease. Together, the ATP levels and creatine phosphate levels are called the phosphagen system. The phosphagen system can supply the energy needs of working muscle at a high rate, but only for 8 to 10 seconds.
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/G）Muscles also have big reserves of a complex carbohydrate called glycogen. Glycogen is a chain of glucose molecules. A cell splits glycogen into glucose. Then the cell uses anaerobic metabolism (anaerobic means “without oxygen”) to make ATP and a byproduct called lactic acid from the glucose. About 12 chemical reactions take place to make ATP under this process, so it supplies ATP at a slower rate than the phosphagen system. The system can still act rapidly and produce enough ATP to last about 90 seconds. This system does not need oxygen, which is handy because it takes the heart and lungs some time to get their act together. It is also handy because the rapidly contracting muscle squeezes off its own blood vessels, depriving itself of oxygen-rich blood. There is a definite limit to anerobic respiration because of the lactic acid. The acid is what makes your muscles hurt. Lactic acid builds up in the muscle tissue and causes the fatigue and soreness you feel in your exercising muscles. 
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/H）By two minutes of exercise, the body responds to supply working muscles with oxygen. When oxygen is present, glucose can be completely broken down into carbon dioxide and water in a process called aerobic respiration. The glucose can come from three different places:
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/● remaining glycogen supplies in the muscles;
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/● breakdown of the liver’s glycogen into glucose, which gets to working muscle through the bloodstream;
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/● absorption of glucose from food in the intestine, which gets to working muscle through the bloodstream.
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/Aerobic respiration can also use fatty acids from fat reserves in muscle and the body to produce ATP. In extreme cases (like starvation), proteins can also be broken down into amino acids and used to make ATP. Aerobic respiration would use carbohydrates first, then fats and finally proteins, if necessary. Aerobic respiration takes even more chemical reactions to produce ATP than either of the above systems. Aerobic respiration produces ATP at the slowest rate of the three systems, but it can continue to supply ATP for several hours or longer, so long as the fuel supply lasts.
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/I）So imagine that you start running. Here’s what happens: The muscle cells burn off the ATP they have floating around in about 3 seconds. The phosphagen system kicks in and supplies energy for 8 to 10 seconds. This would be the major energy system used by the muscles of a 100-meter sprinter or weight lifter, where rapid acceleration, short-duration exercise occurs. If exercise continues longer, then the glycogen-lactic acid system kicks in. This would be true for short-distance exercises such as a 200- or 400-meter dash or 100-meter swim. Finally, if exercise continues, then aerobic respiration takes over. This would occur in endurance events such as an 800-meter dash, marathon run, rowing, cross-country skiing and distance skating. When you start to look closely at how the human body works, it is truly an amazing machine!

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    Just how much do people know about keeping their homes safe from burglary? Surprisingly, many of us make assumptions about home security that can actually increase our risk of a burglary by leaving us—and our homes—undefended. Here are some home-security myths and truths.
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/A） A home-security system cannot stop a burglar from hitting your home. But it is a strong deterrent (威慑), making him think twice before targeting you. “Criminals have told me, when they were questioned, they had walked by three or four houses that had alarm stuck to their windows and then hit the one that didn’t,” says Const. Jim Caldwell of the Edmonton Police Service. That’s because setting off an alarm could mean a call to police. And if a thief does break in, he is less likely to make a thorough search of the house. “It’s going to be a smash-and-grab,” says Normand Fiset, president of the Quebec chapter of the Canadian Security Association. “Usually they’re in and out quickly.”
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/B） Research indicates that your house is 12 times more likely to be broken into again within the next month. Susan Hall’s Toronto home was burglarized a few years ago. “The police told us, ‘Don’t be surprised if they come back after you’ve replaced everything,’” she says. In her case they didn’t, but nevertheless she promptly put her most sentimental possessions in a security box. Make it a priority to assess your home security and take steps to enhance it. If you do replace stolen merchandise, don’t put the packaging boxes out on display for roadside pickup.
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/C） “A lock is only as strong as the door and the door frame,” says Const. Donald Jenkins of the Halifax Regional Police. Steel doors are a good idea, too, but look for one with a solid-wood core, not a hollow door. And consider adding a solid-steel strip to the side of the door to prevent thieves from breaking the frame with an iron bar.Other steps make a difference. Install external lighting and keep bushes trimmed around doors and windows. The more visible a thief will be while breaking into your home, the tess likely it is that he’ll try. Beware-of-dog signs and locked gates also discourage criminals. And while it may seem obvious, if you do invest in good security features, make sure you actually use them. Caldwetl recently investigated a break-and- enter case in which “the guy had the best of locks, the best of alarm systems—and none of it was engaged.” 
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/D） “Actually, the opposite is true,” says Ron Noiles, senior vice-president for personal-property insurance with Aviva Canada, a major sponsor of the Neighborhood Watch program. “Criminals look for neighborhoods where the goods are good. And those are typically the ones people believe they’re safe in.” If you take fewer safety precautions, like not locking your door, because you believe it’s unlikely you’ll suffer a break-in, you’re increasing the odds of your home becoming a target.
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/It’s true that most thieves seek out unoccupied houses. But home burglary, in which criminals strike deliberately while people are home so they can let them in, do sometimes happen. “It is the most effective way of carrying out the theft because you know you won’t get surprised by the owners—you have them caught,” says Fiset. And when home invasions occur, almost half the homeowners end up injured, according to the Canadian Centre for Justice Statistics.
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/E） While closed curtains at night do keep thieves from looking inside, during the day they may serve as an ideal cover for burglars. Opening curtains in daytime also makes it look as though someone is home. 
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/“There’s little I can do to reduce property crime in my neighborhood.”
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/Police experts say that getting to know your neighbors is a huge factor in combating break-ins. “If someone sees an unfamiliar car in your driveway or people moving secretly about your property, neighbors will be more inclined to call police,” says Jenkins. Consider getting involved with a local Neighborhood Watch group, or contact your local police department to set one up.
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/F） Statistics show that houses with alarm systems are less likely to be broken into, and if they are, less property is stolen. And there’s an added bonus—Home-insurance companies typically offer a discount on your payment once you have a security system installed. Unmonitored alarms sound a siren (警报器) inside or outside your house and, if you’re lucky, alert a neighbor to trouble. A system that is monitored (at a cost of around $30 a month) will summon the police. The Canadian Security Association’s Normand Fiset recommends having the alarm monitored rather than relying on neighbors to act. “When is the last time you considered calling the cops when you heard a car alarm’ in a parking lot?” he reasons. He also points out that more and more cities and towns are banning outside sirens, and an alarm that sounds only inside the house does little good.
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/G） If your alarm is monitored, its signal travels to the monitoring service, usually through your phone line. Service personnel will call the police when there’s a problem, often phoning your home first to ensure it’s not a false alarm. (If it is, you simply supply your password to cancel it.) In many regions, the homeowner is accountable for a fee if police are called needlessly. The physical components of an alarm system—motion detectors, magnetic door or window contacts, control panel—can be either hard-wired through your home or connected with wireless-radio signals. Be sure to check that the company installing the alarm is a member of a professional association and has any licenses required by your city or town.
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/H） Magnetic contact at the doors and windows and glass-break detection will trip the alarm if the perimeter(周界) of the house is crossed. The alarm will be set off before the thief has set foot inside your home. Motion detectors inside are functioned if a person moves inside the home while the system is armed. Ensure that the system you select gives the option of arming the perimeter and motion sensors separately. That way, the alarm can alert you to any breaking-in even when you are home.
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/I） If you have a pet or are considering getting one, make sure your system is designed to pick up only the motion of humans. What if a thief cuts your phone line to prevent contact with the monitoring company? Although this doesn’t happen often, some systems now offer wireless-phone support. The newest technology even uses your Internet connection to send out a burglary alert.

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style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/Planning your trip: Where to stay
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/A） So you’ve finally decided to take advantage of some well-earned vacation time and visit Prague, the city of your dreams. Because you’ll be all by yourself, the planning of your trip is automatically different. One of the first questions worth attention is how you’re going to spend your time in the beautiful Czech Republic capital. Are you going on a shoestring budget, or would you rather go all-out and book a room in a fancy hotel?
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/B） Because traveling alone means your money is funding the trip, a wise choice would be to stay in youth hostels. Cast away the wrong idea that these places are uncomfortable and dirty, and accept the fact that hostels provide safe, clean, comfortable, and most importantly, cheap housing that millions of students and economical travelers take advantage of every year. It is relatively easy to book a room at a hostel via the Internet, and plenty of information is available about each one. On the other hand, if you can’t wait to take advantage of room service and a Jacuzzi bath, then turn to a hotel. 
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/C） Along with securing your accommodations, prepare a route of the journey for each day before you leave. This plan should include everything from visiting all the famous landmarks to some relaxation time, which is essential since you’ll be likely walking for miles in your comfortable shoes(invest in a good pair, it will pay off). As great as organization is, however, you may not, at times, have to be restrained by your plan so as to leave room for some sceneries unexpected or unplanned on your trip. That is exactly the beauty of traveling alone: You are your own master, and while preparation is key, there is always room to do something wild. 
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/Important information prior to takeoff
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/D） One of the hardest parts of traveling in general is coming up with a list of what you’ll need to bring with you(or leave behind). Thinking of these all-important items becomes all the more difficult(and necessary) when you have no one else to rely on. Whatever luggage you take, make sure it’s easy to handle. The best solution is to take one hold-all, be it a suitcase or a backpack, and then a smaller bag which you can hang loosely from your shoulder. It’s also a good idea to keep a change of clothing in your shoulder bag in case your suitcase or backpack gets lost by an airline or bus company. 
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/E） If you’re heading for a foreign country, don’t leave home without a bilingual dictionary. Although a strong grasp of Czech will prove quite difficult, it is still important to learn phrases like “thank you, ” “hello, ” “please, ” and “I didn’t know she charged money for her time, ” in case you’re in trouble. Make a copy of all essential travel documents such as your passport and health insurance. Keep the copies separate or leave them behind with someone you trust, in the event of an emergency. 
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/F） Along with cash, bring a credit card as an emergency method of payment and make sure to take note of your credit card company’s customer service line in case of loss or theft. That way, you can cancel your card immediately and have a new one delivered to you while on your trip(if possible). A book to enjoy on a train ride or on the beach, a journal to record your experiences, and maps to educate yourself on the layout of the land(you can get these from a tourism bureau), can make a world of a difference. With these things in mind and a positive spirit, you are now officially ready to set out on your own. 
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/G） You’ve taken the big step, said goodbye to family and friends, endured a long plane ride, and are finally in the place you dreamed of visiting…until now. You might be quite overwhelmed by your new surroundings, but there are ways to control these feelings of over-stimulation. Instead of being an outsider looking in, try to transform yourself into a relaxed traveler who is not held back by minor frustrations, such as long lines at the train station or delays in visiting hours of certain landmarks. If you planned accordingly, then you can afford to “waste” time at the busy tourist hotspots. Besides, you’re on vacation, and have nowhere to be! Another benefit of traveling alone is the ability to explore museums and engage in other time-consuming activities. There is no pressure to rush through exhibits or cut the visit short；pace yourself and take in the masterpieces, whether you’re art over or just a beginner. 
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/H） Make an effort to walk everywhere—within reason, of course. This will help you get in touch with the area(so to speak)and observe the locals in their element. Using your legs also allows you to find interesting shops and cafes more easily than if you were on some poor-quality tour bus. Your goal should be to blend in, something a well-designed(and perhaps overpriced)tour won’t likely offer. Wear loose, tight clothing because the more comfortable you feel, the more willing you will be to stay out an extra hour to explore a section you might have overlooked. Remain enthusiastic, relaxed and prepared, and the stories you will have to share upon your return will be priceless. 
style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/ style=margin: 0px; padding: 0px; color: rgb(51, 51, 51); font-family: 宋体; font-size: 14px; white-space: normal; background-color: rgb(255, 255, 255);/I） Bring along a camera with lots of films. Leave your route with someone at home, along with the numbers of each place you’re staying at. It’s okay if your plans are sketchy, but if there is a big change in your plans, you might want to e-mail the new information to your “in case of emergency” person back home. Stay safe and keep an eye out when it comes to money or your belongings; you don’t have a companion to catch the pickpocket creeping up from behind. While having fun is important, so is safety. Be carefree, but don’t throw caution to the wind.