2022年6月大学英语四级真题及答案解析(卷一)

2022年6月大学英语四级真题及答案解析完

整版（卷一）

20_年6月大学英语四级真题及答案解析完整版(卷一)

PartIWriting(30minutes)请于正式开考后半小时内

完成该部分，之后将进行听力考试。

Forthispart,youareallowed30minutestowrite

anewsreporttoyourschoolnewspaperonavolunteer

activityorganizedbyyourStudentUniontohelp

elderlypeopleintheneighborhood.Youshouldwrite

atleast120wordsnotmorethan180words.

【范文】YoungVolunteersVisitedaNursingHome

Volunteersfromouruniversityvisitedanursinghome

locatedinHangzhouonJune14th,whichwashighly

appraisedbytheelderlythere.Uponthestudents,

arrival,tearsofjoyglistenedintheseniors*eyes

whentheyoungstudentspresentedthemwithwell-

preparedgifts.Then,thestudentstalkedtothemone-

on-onewithkindness.Boththeyouthandtheagedwere

willingtosharetheirlifestories,immersinginan

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atmosphereofjoy.Whenitwastimefortheyoungsters

toleave,theelderlythankedthemoverandover

again.Andthevolunteerse_pressedthattheylearneda

lotandwereallstunnedbytheoptimismtheirelderly

friendshadfortheirfuture.AccordingtoWinston

Churchill,aBritishstatesman,“wemakealivingby

whatweget,butwemakealifebywhatwegive."The

visitnotonlyenrichestheseniors'dailylife,but

alsoprovidestheyouthwithanopportunitytolearn

someimportantlifelessonsfromtheelderly

residents.ByAria,schoolnewspaper

【点评】写作试题是考查考生综合运用英语语言的能

力，四级写作试题对考生的要求也越来越高。今年考查了新闻

报道这一新的文章体裁，这也就意味着出题人更加强调学生把

考场作文和真实生活中的写作联系在一起，对于学生观察生活

的能力提出了更高的要求一一注意到新闻的格式和内容安排的

特点。一方面，新闻报道需要写出标题和落款，标题注意简洁

明了，落款既要写出人名还要按照新闻报道的格式写出by

sb.,最后还要写出所在的新闻机构。另一方面，在内容上，

分三段进行写作，第一段写导语，点明事件的基本情况（时

间、地点、事件、人物、目的或意义）；第二段写经过（一般按

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照时间顺序进行书写，同时可以对其中一个小事进行特写，中

间还可以穿插人物采访）；第三段写对这一事件，人物的看法、

想法和观点。

在体裁上虽然不同于以往四级命题的规律，但是万变不离

其宗的是仍然把学生对英语语言能力的运用能力作为考查重

点。综观近五年的四级写作命题趋势，无论是要说明理由、解

释原因、阐明影响，第一段的功能始终都是引入，这跟新闻报

道的第一段写导语是一致的，所以考生可以结合以往作文的行

文思路作为切入点书写新闻报道。第二段是浓墨重彩的一段，

而新闻报道与普通作文的区别是更侧重事实，所以要求考生在

书写的时候只需要客观写出事情的起因、经过、结果即可。第

三段无论是以往的作文还是新闻报道，都需要给出总结（对事

件的看法和观点），在新闻报道的结尾段作出对事件的评价和

写出所的感悟就可以了。

今年考查的话题是养老院、农场和当地小学，与考生的生

活比较贴近，在写作时，列举的例子应较为典型，这样阅卷老

师很容明白考生文中所描述的内容。同时，考生对这个例子也

应很熟悉，能够熟练运用一些有关的词或短语，这样下笔时才

会有话可说，从而将相关的背景知识与正确的语言表达有效地

结合起来。这些话题与大学生的生活息息相关。这些话题对于

考生而言都会有话可说，并且能够提出一定的看法和观点。

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Part2Listeningprehension(25minutes)本次四级听

力难度适中，就听力文本的主题而言，难度略有下降。因为今

年这套听力的内容和大学生生活较为贴近，主题以校园，生活

类为主，没有难度较大的政治，经济，科技，科普之类的主题,

因而，对听力较好的同学而言，应该会感受到比往年

题目听到的生词少。

但

题目设置上的难度并没有降低(没有

题目，红色字体为猜测出题点)。由于目前还没有试卷选

项，单就原文和出题位置来看，出题位置符合“头尾重

点”“逻辑”处等考点，考生在应试时若把握好这这些内容，

应能较快反应出对应的答案。

SectionANewsreport1此篇新闻是关于一个从旧金山

游到Alktrask岛屿的9岁男孩，首发于20_年1月美联社的

报道。这属于社会新闻，是新闻中听懂难度较低的一种。但这篇

新闻存在较多地点专有名词，可能会对考生在听力中造成影响。

L新闻主旨题。重点听开头前两句。

2.新闻细节题。

A9-year-oldcentralCaliforniaboybravedstrong

currentsandcoldwatertoswimfromSanFranciscoto

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AlcatrazIslandandback.ACaliforniatelevision

stationEnfresno,reportedTuesdaythatJimSavage,

setarecordastheyoungestswimmertomakethe

journeytotheformerprison.TheTVstationreported

thatbypletingtheswim,thefourthgradestudent

fromLosbaniosbrokearecordpreviouslyheldbya10-

year-oldboy.JimsaidthatwavesintheSanFrancisco

Bayhittinghimintheface30minutesintothisswim,

madehimwanttogiveup.Hisfathersaid,hehad

offeredhisson100dollarsasareward.Toencourage

hisstrugglingson,hedoubleditto20__

dollars.Jamespushedforward,makingitto

AlcatrazIslandandbackinalittlemorethan2

hours.Alcatrazisoveramilefromthe

mainland.Questions1and2arebasedonthenews

reportyouhavejustheard.1.Whatdidtheboyfrom

centralCaliforniadoaccordingtoreport?2.Whatdid

thefatherdotoencouragehisson?Newsreport2这篇

新闻讲述了大家比较熟悉的事件，关于我国将取消晚婚假。内

容生词较少，对于考生听懂的难度应该不高。

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1.考察新闻中“原因”要素。由于是此篇新闻的第一题，

考点句仍然落在头两句。

2.结尾处+转折处考点。

OnthefirstJanuary,newregulationswereingto

afactwhicheliminatedanannualleavebonusfor

peoplewhoputoffmarriageuntiltheageof23for

womenand25formen,theSouthChinamorningpost

reports.Theholidaybonuswastodesigntoencourage

youngpeopletodelaygettingmarried,inlineswith

China'sone-childpolicy,butwiththepolicynow

beenabolished,thisholidayincentiveisnolonger

necessary.Thegovernmentsays.Inshanghai,theyoung

coupleattheregistrationofficetoldthepaperthat

theydecidedtoregistertheirmarriageassoonas

possibletotakeadvantageofthee_isting

policy.Becauseane_traholidaywasabigdealfor

them.InBeijing,oneregistrationofficehadabout300

couplesseekingtogetmarriedthedayafterthe

changeswereannounced.Ratherthantheusualnumber,

oftenbetween70and80,butonelawyertellthepaper

thechangesstillhavetobeadoptedbylocal

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governmentsandthisprocedurestaketime,sopeople

whoarerushingforamarriagecanrela.Questions3

and4arebasedonthenewsreportyouhavejust

heard.3.Whatwaspurposeoftheannualleavebonusof

China?4.Whatdowelearnaboutthenewregulations?

Newreport3这篇新闻新西兰两个女佣创业，专门负责清理

家庭聚会后的残局。

1.主旨题。

2.考点句位于开头处。

3.结尾考点。

Everyonelovesagoodhouseparty,butthe

cleaningupinthene_tmorningisn'tas

enjoyable.Nowhowever,aNewZealandbasedstartup

panyaimstobringmessyhomesandevensplitting

headachesbacktonormal.Theproperlynamedstartup

MorningAfterMaids,waslaunchedabout1monthagoin

Aucklandbyroom-maidsRebeccaFollyandCatherine

Ashers.Asidefromcleaningup,thetwowillalsocook

breakfastandevengetcoffeeandpainkillersfor

recoveringmerrymakers.Althoughtheyareboth

gainfullyemployed,theydidcleaningjobsintotheir

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nightsandweekendswhichiswhentheirserviceisin

mostdemandanyway.Besidesbeingflattedwithrequest

fromacrossthecountry,FollyandAshershavealso

receivedrequestfromtheUSandCanadatoprovidethe

servicesthere,theyarereportedlymeetingwith

lawyerstoseehowbesttotakethebusinessforward,

Question5-7arebasedonthenewsreportyouhave

justheard.5.whatisthenewsreportmainlyabout?

6.whatisthemonproblemofthehouseparty?7.what

areRebeccaFollyandCatherinAshishplanningtodo?

LongConversation1长对话这篇长对话生活类题材，话题

也是大家非常熟悉的考驾照。是两人就男生的驾考进行对话，

男生是对话的核心，回答女生的问题。

1.细节题。答案在对话开头处。

2.细节题。

3.细节题。

4.细节题。

W:Carl,howdidyourdriver'stheorye_amgo?It

wasyesterday,right?M:Yes,I'vepreparedasmuch

asIcould.ButIwassonervoussinceitwasmysecond

trial.Thepeoplewhoworkedatthetestcenterwere

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verykindthough.Wehadalittleconversationwhich

calmedmedownabit,andthatwasjustwhatI

needed.Then,afterthee_am,theyprintedoutmy

result.ButIwasafraidtoopenituntilIwas

outside.IwassuchareliefthatIpassed.W:

Congratulations!Iknewyoucoulddoit.Ithinkyou

underestimatedhowdifficultitwouldbethefirst

time,didn'tyou?Ihearalotofpeoplemakethat

mistakeandgoinunderprepared.Butgoodjobin

passingthesecondtime.Fmsoproudofyou.Now,all

youhavetodone_tisyourroadtest.Haveyouhadany

lessonsyet?M:Yes,thanks.I?msohappytobe

actuallyontheroadnow.I'veonlyhadtwodriving

lessonssofar,andmyinstructorisvery

understanding.So,Fmreallyenjoyingit.Ican'twait

formyne_tsession.Althoughthelessonsarerather

e_pensive.20poundsanhour,andtheinstructorsays

I'11needabove30-40lessonsintotal,that'swhat?

6-8hundredpounds.So,thistime,I'11needtomake

alotmoreeffort,andhopefully,I'11besuccessful

thefirsttime.W:Well,goodluck.Questions8-11are

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basedontheconversationyouhavejustheard.8.What

didthemandoyesterday?9.Whydidhefailthee_am

thefirsttime?10.Whatdoesthemansayabouthis

drivinglessons?11.Whatdoesthemanhopetodone_t?

LongConversation2这篇对话是校园场景类的对话，出现了

很多往年校园场景类对话中出现过的词汇。对话内容是两个学

生在讨论他们的学习和毕业后的工作。开头题，考点句就在第

一轮对话的问句里。细节题，这轮对话是女生提问，男生回

答，重点听男生说话，不难发现only所在的句子。细节题。

和第二题同一轮对话，所以重点仍然是男生说自己，或者女生

说对方的内容。最后一轮对话是男生提问，所以重点听女生。

关注but转折后的内容。

M:Emma,I'vegotacceptedtotheuniversityof

Leads.Sinceyou'regoingtouniversityinEngland,do

youknowhowmuchitisforinternationalstudentsto

studythere?W:Congratulations.Yes,Ibelievefor

internationalstudents,you'11havetopayaround

13,000poundsayear,it'sjustabitmorethanthe

localstudents.M:OK,that'sabout17,000dollarsfor

thetuitionandfees.Anyway,I'monlygoingtobe

thereforayear,doingmymasters.Soit'spretty

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good.IfIstayedintheU.S.,it'dtake2years,and

costatleast50,000dollarsintuitionalone.Also,I

haveagoodchanceofwinningascholarshipatLeads,

whichwouldbeprettyawesome,thebenefitofbeinga

musicgenius.W:Yeah,Iheardyouareatalentedpiano

player.Soyouaredoingapost-graduatedegreenow?

I'mstillinmylastyear,graduatingne_t

June.Finally,I'11bedonewithmystudies,andcould

goontoearninglotsofmoney.M:Areyoustill

planningonbeingateacher?Nomoneyatthatjob

then.W:You'dbesurprised,I'mstillgoingtobea

teacher.Buttheplanistoworkataninternational

schooloverseas,afterIgetayearorsoe_perience

inEngland.It'sbetterpaid,andIgettotravel,

whichremindsmeVmlateformyclass,andI'vegot

somedocumentsIneedtoprintoutfirst.I'vegotto

run.Questions12115arebasedontheconversationyou

havejustheard.12.Whatdoesthemanwanttoknow?

13.Whatisthemangoingtodo?14.Whatmightqualify

themanforascholarshipattheleadsuniversity?

15.Whatisthewomanplanningtodoaftergraduation?

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Passage1短文第一篇是说明介绍性的文章，介绍了蚂蚁，着

重介绍了对于人类房屋有危害的蚂蚁品种。文章主旨题，答案

出现在听力开篇处。第二题的出现位置较后，需要考生保持耐

心。听到“inaddition"的时候紧张起来，就能听到答案句

最后一道题往往出在结尾处。反复出现的信息。

原文：

Scientistshaveidentifiedthousandsofknownants

speciesaroundtheworld.Andonlyafewofthembug

humans.Mostantsliveinthewoods,oroutin

nature.There,theykeepothercreaturesincheck,

distributeseeds,andcleandeadanddecaying

materialsfromtheground.Averysmallpercentageof

antsdoharmtohumans.Butthoseareincredibly

challengingtocontrol.Theyaresmallenoughtoeasily

slipinsideyourhouse.Liveincoloniesthatnumberin

thetensofthousandstothehundredsofthousands,

andreproducequickly.Thatmakesthemgoodatgetting

in,andhardtokickout.Oncetheysettlein,these

insectsstartaffectingyourhome.Inadditionto

bargingants,otherspeciescancausedifferentkinds

ofdamage.Some,likecarpenterants,canunderminea

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homestructure,whileothersinterferewiththe

electricalunits.Unfortunately,ourhomesarevery

attractivetoants,becauseitprovideseverythingthe

colonyneedstosurvive,suchasfood,water,and

shelter.So,howcanwepreventantsfromgettinginto

ourhomes?Mostimportantofall,avoidgivingants

anyaccesstofood,particularlysugaryfood,because

antshaveasweettooth.Wealsoneedtocleanup

spillsassoonastheyoccur,andstorefoodinair­

tightcontainers.Evengarbageattractsants,soempty

yourtrashasoftenaspossible.Andstoreyouroutside

garbageinaliddedcan,whileawayfromdoorsand

windows.Questions16——18arebasedontheconversation

youhavejustheard.16.Whatdoesthepassagesayabout

ants?17.Whatdowelearnfromthepassageabout

carpenterants?18.Whatcanwedotopreventantsfrom

gettingintoourhomes?Passage2短文第2篇是一篇自

述，介绍了“我”在老年保健领域的研究工作。体裁接近下午六

级sectionCo文章主旨题，答案出现在听力开篇处，第一句

话直接出答案，在开头走神的考生很容易失去第一道题的答

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案。细节题。细节题，和第2题的位置很接近。但通过反复

听到的“old”和“health"，不难找到答案。

原文：

Myresearchfocusisonwhathappenstoourimmune

systemasweage.Sothejoboftheimmunesystemisto

fightinfections.Italsoprotectsusfromvirusesand

fromautoimmunediseases.Weknowthataswegetolder,

it#_27;seasierforustogetaffections.Soolder

adultshavemorechancesoffallingill.Thisis

evidencethatourimmunesystemreallydoesn#_27;t

functionsowellwhenweage.Inmostofourwork,when

wewerelookingatolderadultswho'vegotanillness,

wealwayshavetohavehealthcontrols.Soweworkvery

closelywithagreatgroupofvolunteerscalledthe

OneThousandElders,thesevolunteersareall65or

over,butingoodhealth.Theyetotheuniversityto

provideuswithbloodslestobeinterviewedandto

helpustocarryoutawholerangeofresearch.The

realimpactofourresearchisgoingtobeonhealth

inoldage.Atthemoment,wearelivingmuch

longer.Lifee_pectancyisincreasingat2yearsfor

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everydecade,thatmeansane_tra5hoursaday.Iwant

tomakesurethatolderadultsarestillabletoenjoy

theiroldage,andthattheyarenotspendingtimein

hospitalwithinfection.Fellingunwe11andbeing

generallyweakwewantpeopletobehealthyevenwhen

theyareold.Questions19121arebasedonthepassage

youhavejustheard.19.Whatisthefocusofthe

speaker'sresearch?20.Whatarethevolunteersare

askedtodointheresearch?21.Whatdoesthespeaker

saywillbetheimpactofhisresearch?Passage3短文

第3篇是记叙文，人物故事题。介绍了一个老师在小学教授国

际象棋的事，也介绍了这所小学的教学特点。介绍学校和人物

故事是四级短文出现很多次的类型。

1.第一题答案仍然出现在听力开篇处，第一句话直接出答

案。

2.细节题。

3.细节题4.细节题。

WhenTedKomadastartedteaching14yearsagoat

KilipElementary,hedidn'tknowhowtomanagea

classroomandwasstrugglingtoconnectwithstudents,

henoticedacoupleofdaysafterschoolthatagroup

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ofkidwouldgettogethertoplaychess."Iknowhow

toplaychess,letmegoandshowthesekidshowtodo

it,“hesaid.Now,Komadacoachestheschool'schess

team.Thewholeprogramstartedasasafeplacefor

kidstoeafterschool.Andthisweek,dozensofthose

studentsaregettingreadytoheadouttoNashville

Tennesseetopetewithabout5000otheryoungpeople

attheSuperNationalsofChess.Thepetitiononly

happenseveryfouryears,andthelasttimetheteam

went,theywonthethirdplaceinthenation.Komada

saysChessgiveshimandhisstudentscontrol.The

schoolhasthehighestnumberofkidsfromlow-ine

families.Policefrequenttheareadayandnight.As2

monthsago,ayoungmanwasshotjustdownthe

street.Komadalikestoteachhisstudentsthatthey

shouldthinkabouttheirmovebeforetheydoit.The

lessonsprovedvaluableoutsidetheclassroomas

well.Manyparentsseetheselessonstranslateintothe

realworld.Studentsaremorelikelytothinkabout

theiractionsandseewhethertheywillleadto

trouble.Questions22125arebasedonthepassageyou

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havejustheard.22.WhatdidTedKomadanoticeoneday

afterhestartedteachingatKilipElementary?23.What

aredozensofstudentsfromKomada,sschoolgoingto

dothisweek?24.Whatdowelearnaboutthestudents

ofKilipElementary?25.Whathavethestudentslearned

fromKomada?PartIIIReadingprehension（40minutes）

SectionADirections:Inthissection,thereisa

passagewithtenblanks.Youarerequiredtoselectone

wordforeachblankfromalistofchoicesgivenina

wordbankfollowingthepassage.Readthepassage

throughcarefullybeforemakingyourchoices.Each

choiceinthebankisidentifiedbyaletter.Please

markthecorrespondingletterforeachitemonANSWER

SHEET2withasinglelinethroughthecentre.Youmay

notuseanyofthewordsinthebankmorethan

once.Shipsareoftensunkinordertocreate

underwaterreefs（暗礁）perfectforscubadriving（水

肺式潜泳）andpreservingmarine26.Turkish

authoritieshavejustsunksomethingalittle

differentthanaship,anditwouldn'tnormallyever

touchwater,anAirbusA300.Thehollowed-outA300was

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27ofeverythingpotentiallyharmfultothe

environmentandsunkofftheAegeancoasttoday/Not

onlywillthesunkenplane28theperfectskeletonfor

artificialreefgrowth,butauthoritieshopethisnew

underwaterattractionwillbringtouristtothe

area.Theplane29atotallengthof54meters,where

eperiencedscubadiverswill30beabletoventure

throughthecabinandaroundtheplane's31.Aydin

Municipalityboughttheplanefromaprivatepanyfor

justunderUS$100,000,buttheyhopetoseeareturnon

that32throughthetourismindustry.Tourism

throughoutTurkeyise_pectedtofallthisyearasthe

countryhasbeenthe33ofseveraldeadlyterrorist

attacks.Asfarassunkenplanesgo,thisAirbusA300is

thelargest34sunkaircraftever.Takingatrip

underwaterand35theinsideofasunkenA300wouldbe

quiteanadventure,andthatise_actlywhatTurkish

authoritiesarehopingthisattractionwillmake

peoplethink.Drawinginadventureseekersand

eperienceddivers,thisnewartificialAirbusreef

willbeascubadiver'sparadise(天堂).A)createB)

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depressedC)eventuallyD)E_periencesE)e_ploringF)

e_teriorG)habitatsH)innovateI)intentionally

J)investmentK)revealingL)stretchesM)stripped

N)territory0)victim答案：26,G27.M28.A29.L30.C

31.F32.J33.034.I35.E

【答案解析】26.根据空格位置，marine此处形容词，

可判断出26题应为名词。marine的意思是“海生的，海运的

固定搭配"marinehabitat”海洋栖息地。所以本题答案为

“G”habitat“栖息地”。

27.根据空格位置，词性应该为动词的被动态。本篇文章

对A300持有肯定态度，所以此句想表达“A300”对环境没有

任何潜在的坏处，故答案应为“M”,“bestrippedof”意

为“剥夺”。

28.此题空格前有“will”，所以此处应填动词原形。选

项中动词原形有“A”和“H”，根据句意得知，沉没的飞机可

以让人工珊瑚长的更好。所以本题答案为“A”,create“创

造，产生”。

29.此处应填动词原形，主语为“plane”，故谓语动词应

为单三形式。所以答案是“L"，stretches意为“延伸”，此

处指“飞机机身总长为54米”。

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30.此处应填副词,用来修饰后面的“beableto

venture”,答案应锁定在“C"eventually和"L"irteiticnally。

这句话的意思是水肺式潜水者能够在船舱内冒险。故选项

“C"eventually“影冬地”，更符合句

忌、o

31.此处应填名词形式，因为空格前为“plane's"。名

词选项有“F”和“N”。空格处前半句是时候水肺式潜水者能

够在船舱内冒险，所以后半句应该为他们也可以在船舱外面冒

险。故答案为“F”e_terior”外部,表面”。

32.因为空格前为“onthat”...所以此处应为名词。本

句话的大意是：买这架飞机花了很多钱，所以他们希望通过旅

游业能够看到自己投资的回报。所以答案为

“J"investment“投资”。

33.此处应填名词形式。空格后的内容为“严重的致命恐

怖袭击”，所以空格处应为victim“受害者”。故答案为

“0”。

34.此处应为副词形式。因为副词修饰形容词

“largest”。副词只剩"I"intentionally有目的性地，故

意地，修饰后面sunk,所以本题答案为“I”。

35.此题应为v.-ing形式，与and前的“takingatrip

underwaterv保持并列。"E"e_ploring和"K"revealing

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都是V.-ing形式。根据本句句意,“E”e_ploring“探索”

更符合句意。本句话的意思是“水下旅行和探索沉没的A300

的内部都会是一场冒险”。

SectionBDirections:Inthissection,youare

goingtoreadapassagewithtenstatementsattached

toit.Eachstatementcontainsinformationgiveninone

oftheparagraphs.Identifytheparagraphfromwhich

theinformationisderived.Youmaychooseaparagraph

morethanonce.Eachparagraphismarkedwitha

letter.Answerthequestionsbymarkingthe

correspondingletteronAnswerSheet2.ResilienceIs

AboutHowYouRecharge,NotHowYouEndure[A]As

constanttravelersandparentsofa2-year-old,we

sometimesfantasizeabouthowmuchworkwecandowhen

oneofusgetsonaplane,undistractedbyphones,

friends,ormovies.Weracetogetallourgroundwork

done:packing,goingthroughsecurity,doingalast-

minuteworkcall,callingeachother,thenboarding

theplane.Then,whenwetrytohavethatamazingwork

sessioninflight,wegetnothingdone.Evenworse,

afterrefreshingouremailorreadingthesamestudies

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overandover,wearetooexhaustedwhenwelandto

soldieronwith（继续处理）theemailsthathave

inevitablystillpiledup.[B]Whyshouldflying

depleteus?We'rejustsittingtheredoing

nothing.Whycan'twebetougher,moreresilient（有复

原力的）anddeterminedinourworksowecanacplish

allofthegoalswesetforourselves?Basedonour

currentresearch,wehaveetorealizethatthe

problemisnotourhecticscheduleortheplanetravel

itself;theproblemesfromamisconceptionofwhatit

meanstoberesilient,andtheresultingimpactof

overworking.[C]Weoftentakeamilitaristic,“tough”

approachtoresilienceanddeterminationlikeaMarine

pullinghimselfthroughthemud,abo_ergoingone

moreround,orafootballplayerpickinghimselfup

offthegroundforonemoreplay.Webelieve

thatthelongerwetoughitout,thetougherweare,

andthereforethemoresuccessfulwewillbe.However,

thisentireconceptionisscientificallyinaccurate.[D]

Theverylackofarecoveryperiodisdramatically

holdingbackourcollectiveabilitytoberesilient

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andsuccessful.Researchhasfoundthatthereisa

directcorrelationbetweenlackofrecoveryand

increasedincidenceofhealthandsafetyproblems.And

lackofrecovery'-whetherbydisruptingsleepwith

thoughtsofworkorhavingcontinuouscognitive

arousalbywatchingourphones一iscostingourpanies

$62billionayearinlostproductivity.[E]Andjust

becauseworkstops,itdoesn'tmeanweare

recovering.We“stop"worksometimesat5pm,butthen

wespendthenightwrestlingwithsolutionstowork

problems,talkingaboutourworkoverdinner,and

fallingasleepthinkingabouthowmuchworkwe'11do

tomorrow.Inastudyjustreleased,researchersfrom

Norwayfoundthat7.8%ofNorwegianshavebee

workaholics（工作狂）.Thescientistsciteadefinition

of“workaholism"as"beingoverlyconcernedabout

work,drivenbyanuncontrollableworkmotivation,and

investingsomuchtimeandeffortinworkthatit

impairsotherimportantlifeareas.”[F]Webelieve

thatthenumberofpeoplewhofitthatdefinition

includesthemajorityofAmericanworkers,which

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promptedustobeginastudyofworkaholisminthe

U.S.Ourstudywillusealargecorporatedatasetfrom

amajormedicalpanytoeaminehowtechnologyetends

ourworkinghoursandthusinterfereswithnecessary

cognitiverecovery,resultinginhugehealthcare

costsandturnovercostsforemployers.[G]The

misconceptionofresilienceisoftenbredfroman

earlyage.Parentstryingtoteachtheirchildren

resiliencemightcelebrateahighschoolstudent

stayingupuntil3amtofinishasciencefair

project.Whatadistortionofresilience!Aresilient

childisawell-restedone.Whenanehaustedstudent

goestoschool,heriskshurtingeveryoneontheroad

withhisimpaireddriving;hedoesn'thavethe

cognitiveresourcestodowellonhisEnglishtest;he

haslowerself-controlwithhisfriends;andathome,

heismoodywithhisparents.Overworkande_haustion

aretheoppositeofresilienceandthebadhabitswe

acquirewhenwe'reyoungonlymagnifywhenwehitthe

workforce.[H]AsJimLoehrandTonySchwartzhave

written,ifyouhavetoomuchtimeintheperformance

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zone,youneedmoretimeintherecoveryzone,

otherwiseyouriskburnout.Gatheringyourresourcesto

“tryhard“requiresburningenergyinordertoovere

yourcurrentlylowarousallevel.Italsoworsens

e_haustion.Thusthemoreimbalancedwebeedueto

overworking,themorevaluethereisinactivities

thatallowustoreturntoastateofbalance.The

valueofarecoveryperiodrisesinproportiontothe

amountofworkrequiredofus.[I]Sohowdowerecover

andbuildresilience?Mostpeopleassumethatifyou

stopdoingatasklikeansweringemailsorwritinga

paper,yourbrainwillnaturallyrecover,sothatwhen

youstartagainlaterinthedayorthenetmorning,

you'11haveyourenergyback.Butsurelyeveryone

readingthishashadtimeswhenyoulieinbedfor

hours,unabletofallasleepbecauseyourbrainis

thinkingaboutwork.Ifyoulieinbedforeighthours,

youmayhaverested,butyoucanstillfeelexhausted

thene_tday.That'sbecauserestandrecoveryarenot

thesamething.[J]Ifyou'retryingtobuild

resilienceatwork,youneedadequateinternaland

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e_ternalrecoveryperiods.AsresearchersZijlstra,

CropleyandRydstedtwriteintheir20__paper:

“Internalrecoveryreferstotheshorterperiodsof

relaationthattakeplacewithintheframesofthe

workdayortheworksettingintheformofshort

scheduledorunscheduledbreaks,byshiftingattention

orchangingtootherworktaskswhenthementalor

physicalresourcesrequiredfortheinitialtaskare

temporarilydepletedore_hausted.E_ternalrecovery

referstoactionsthattakeplaceoutsideofwork一

e.g.inthefreetimebetweentheworkdays,andduring

weekends,holidaysorvacations."Ifafterworkyou

liearoundonyourbedandgetirritatedbypolitical

mentaryonyourphoneorgetstressedthinkingabout

decisionsabouthowtorenovateyourhome,yourbrain

hasnotreceivedabreakfromhighmentalarousal

states.Ourbrainsneedarestasmuchasourbodies

do.[K]Ifyoureallywanttobuildresilience,youcan

startbystrategicallystopping.Giveyourselfthe

resourcestobetoughbycreatinginternaland

e_ternalrecoveryperiods.AmyBlanksondescribeshow

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tostrategicallystopduringthedaybyusing

technologytocontroloverworking.Shesuggests

downloadingtheInstantorMomentappstoseehowmany

timesyouturnonyourphoneeachday.Youcanalsouse

appslikeOfftimeorUnpluggedtocreatetechfree

zonesbystrategicallyschedulingautomaticairplane

modes.Theaveragepersonturnsontheirphone150

timeseveryday.Ifeverydistractiontookonly1

minute,thatwouldaccountfor2.5hoursaday.[L]In

addition,youcantakeacognitivebreakevery90

minutestochargeyourbatteries.Trytonothavelunch

atyourdesk,butinsteadspendtimeoutsideorwith

yourfriends—nottalkingaboutwork.Takeallofyour

paidtimeoff,whichnotonlygivesyourecovery

periods,butraisesyourproductivityandlikelihood

ofpromotion.[M]Asforus,we'vestartedusingour

planetimeasawork-freezone,andthustimetodip

intotherecoveryphase.Theresultshavebeen

fantastic.Weareusuallytiredalreadybythetimewe

getonaplane,andthecrowdedspaceandunstable

interconnectionmakeworkmorechallenging.Now,

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insteadofswi