A. The effect of exercise on sleep according to a study published in the February 1997 issue of "Sleep,” exercise enhanced the sleep quality of the older adult participants. Specifically, aerobic exercise can aid sleep by helping you doze off faster and sleep better. But another study, published in the June 2009 "Journal of Sleep and Sleep Disorders Research,” found that sleep didn’t improve with increased exercise. Workouts stimulate you and your metabolism, so avoid exercise right before bed. Consider body temperature as well. A cool body temperature helps to encourage sleep, so allow for a cool-down period well before bedtime. Late afternoon exercise is optimal.

B. Speed skating requires strength, precision, power and quickness. While some sports such as long-distance running require slow, steady muscle contraction, speed skating involves high-speed contractions that are considered explosive or power moves. To get speed skater legs, the Pittsburgh Speed Skating Club recommends a training program including power moves such as bounce jumps, broad jumps and jump thrust squats.

C. The U.S. Surgeon General recommends that healthy adults get 30 minutes of moderate exercise each day. By taking 10,000 steps every day, you can reach this level of activity. A pedometer is an excellent way to track your steps. It also helps establish a baseline for your normal activity level so you know how much more activity you need.

D. Once dieters decide to change their eating habits for weight loss purposes, many focus on solid foods alone. However, the amount of calories you ingest from drinks like soda, fruit juice and alcohol may be the true culprit for excess fat storage. Making simple changes to your beverage consumption habits may be the ticket to losing unwanted body fat. Good old-fashioned water is one of the best drinks to help you lose body fat. Not only is it usually free and helps cleanse toxins out of your body, but it may also help to boost your metabolism. You should drink at least six to eight glasses a day. Try adding a splash of lemon or lime to give it a zesty flavor.

E. Astronauts must maintain their physical fitness levels while they work aboard the International Space Station. Exterior equipment maintenance and repair may require energy-sapping spacewalks; astronauts must also be prepared to execute physically taxing emergency landing operations aboard their transport vehicles. At the same time, astronauts lose bone and muscle mass while they live in a gravity-free environment. A well-structured exercise program provides the astronauts with the best chance to maintain physical readiness.

F. A 2007 study in the "Journal of the American Medical Assosciation” found that people who exercise regularly live longer due to a number of factors. According to Wojtek Chodzko-Zajko, head of the department of kinesiology at the University of Illinois at Urbana-Champaign, individuals who are middle-aged have an average muscle mass loss of approximately 1 percent per year. Strength training offsets this muscle loss later in life, translating to fewer falls, which is among the leading causes of death in the elderly. A 2009 study in the "American Journal of Neuroradiology” found that older individuals who exercise at least 180 minutes per week for 10 consecutive years also have brain blood vessel activity similar to that of younger individuals, providing neurologic longevity.

G. On your journey to health and well-being, there may come a point when you cannot exercise. For example, you may need a workout break or suffer an illness or injury. Fortunately, while you are recoverring, you can stay fit by avoiding the consumption of bad foods, like donuts and cheeseburgers. While this may sound easy, fast food restaurants are located on every corner and avoiding unhealthy foods is a challenge. However, not eating bad foods may help keep you in shape until you can hit that treadmill again.

Peter the Great

Born in Moscow, Russia on June 9, 1672, Peter the Great was a Russian czar in the late 17th

My Toughest Workout: Olympic Triple Jumper Christian Taylor

Though he’s also a top competitor in the long jump and 400-meter relay, Christian Taylor narrowed his goals. Now he wants to beat the world record in the triple jump.
"The coach says it’s better to exceed in one than to be average in several,” he says.

Taylor’s personal best, 17.96, won him gold at the World Championships in South Korea in 2011. Finally, he’s looking to top the world record, set by Jonathan Edwards at 18.29 in 1995.

He hopes that the Olympic crowds will help him get more energetic.

"That’s my fuel, my energy source,” he explains. "I’m a big believer in feeding off the energy of the people around you.”

There is another thing that will help him fly. A 2-minute drill that he likes to do with Will Claye, a former teammate of Taylor’s at the University of Florida who will also be representing the U.S. in London.

The drill is a series of jumps that tests consistency, stamina and mental toughness. The goal is to hit the same mark as many times as you can. "It’s a really intense workout,” Taylor says. "After the first minute, when it really hits you, you are just burnt out.”

It’s that kind of power that he’s used to propel himself to the top. "I wouldn’t call myself a competitor or an athlete if I wasn’t trying to be the best, ever,” he says. "I feel like I am flying, and I get so excited that I want to come back down and see where I am.”

The drill is simple, but exhausting. Taylor repeats a triple jump as many times as he can in two minutes. As soon as he hits the sand, he runs back to the starting mark and repeats, trying to hit the same mark each time. He performs two sets with a 20-minute rest in between, just because it’s so rough. In two minutes, he estimates he gets about 20 jumps in.

The jump drill is part of a set that includes a lot of technical work, sprinting, and jumping. His warm-up lasts about 45 minutes (little bounds, accelerations, 60–75 meter sprints). Then he goes to the runway for light drills, standing long jumps, alternating bounds, little things to wake up the fast-twitch muscles. That’s when he starts going into the different jump drills, like the one above. But he also adds medicine ball drills, as well as weights work.

It’s hard to say what will really help Christian Taylor to win, his self assurance that he must win or long trainings every day with the set of exercises.

A 7          Christian Taylor is the champion in the long jump.

                1) True                    2) False                       3) Not stated

A 8          Christian Taylor believes that a sportsman should be good at somewhat one.          

                1) True                    2) False                       3) Not stated

A 9          Christian Taylor find people as a source of energy that helps to fight.

                1) True                    2) False                       3) Not stated

A 10        Will Claye was famous for his long jump at the competition.

                1) True                    2) False                       3) Not stated

A 11       Will Claye has worked out his own set of exercises to train mental and physical skills.

               1) True                     2) False                       3) Not stated

A 12       The exercises include repetition of the same task with the same goal.

               1) True                     2) False                       3) Not stated

A 13       Any sportsman should have an inner desire to win.

               1) True                     2) False                       3) Not stated

A 14       Technical work, sprinting, and jumping are just some of Christian’s every day traning.

               1) True                     2) False                       3) Not stated