高阶学习|第84集：熟为啥能生巧？

hey这位同学你好~ 今天我们的高阶内容，来听四六级著名出题源头 TED 视频短片。主题叫“如何有效地练习”，没错这是有关学习方法的内容，非常实用且会告诉你一直不知道的事实和原因。我平时最喜欢类似学习资料了，一来好词句一大堆，二来 ，本身整体又在传达实用的知识和理念。时间的关系，我精选了 8 段话。我们一会就来听。另外注意，首先，四六级很容易考；其次，挑战点是其中出现了大量生物学生词，那么也是考验你初阶高阶，面对生词的心理应对能力，以及上下文的从容分析能力。来， 8 段话，努力听懂大意，听听为啥说我们平时让大家复读模仿，尤其我常常建议大家好句子至少复读模仿 100 遍是非常正确的。开始！

[听力原声开始，努力 get 大意]

怎么样？听懂多少? 这就是现成的听力考题啊。下面咱就来彻底梳理一遍，8 个段落基本讲了这么几个事。首先说，你要想在某些领域成为佼佼者，必须要反复练习。也就是咱们说的熟能生巧这个道理。然后分析，为啥练习多了就厉害了。这时候出现了一大堆我们身体里的生物学词汇。而在这些物质中，最要紧的最后名的一个东西出现了，这个东西练习的越多就会越怎么样，越是怎么样，我们就会越熟练，直到变得很牛，变成佼佼者，达到巧，通往出神入化。

S1

Mastering any physical skill,

be it performing a pirouette,

playing an instrument,  

or throwing a baseball,

takes practice. 

想要精通任何動作技藝

無論是芭蕾足尖旋轉

表演一項樂器

或是棒球投球

都需要練習

S2

Practice is the repetition of anaction

with the goal of improvement,

and it helps us perform with

more ease, speed, and confidence.

So what does practice do in our brains

to make us better at things?

練習，是以進步為目標，不斷反覆該具備的動作

練習幫助我們能以更輕鬆的心態、速度與自信上台表演

所以「練習」到底是如何在腦中運作，幫助我們更加精進自身技藝呢？

S3

Our brains have two kinds of neuraltissue:

grey matter and white matter.

The grey matter processes information

in the brain,

directing signals and

sensory stimuli to nerve cells,

while white matter is mostly

made up of fatty tissue and nervefibers.

我們的大腦由兩種神經組織所構成，

分別是：

灰質

與白質

灰質負責處理大腦中的資訊

引導信息與感官刺激運送至神經細胞

而白質多數由脂肪組織與神經纖維構成

S4

In order for our bodies to move,

information needs to travel

from the brain's grey matter,

down the spinal cord,

through a chain of nerve fibers calledaxons

to our muscles.

為了讓我們的身體能夠移動

訊息必須從大腦的灰質

運達脊髓

經歷一串名為「神經元」的神經纖維

直到我們的肌肉

S5

So how does practice or repetition

affect the inner workings of ourbrains?

The axons that exist in the whitematter

are wrapped with a fatty substance

called myelin.

And it's this myelin covering, orsheath,

that seems to change with practice.

所以練習或反覆效應又是如何影響大腦內部運作呢？

位在白質的神經元

受到名為「髓鞘」的脂質所包覆

而正是這覆蓋著的髓鞘或稱「鞘」，促使練習得以改變原來狀態

S6

Myelin is similar to insulation

on electrical cables.

It prevents energy loss

from electrical signals that the brainuses,

moving them more efficiently along

neural pathways.

髓鞘與電纜上的絕緣構造有異曲同工之妙

髓鞘能在大腦使用電信號時

以更有效率的方式移到神經通道上，防止能量損失

S7

Some recent studies in mice

suggest that the repetition of aphysical motion

increases the layers of myelin sheath

that insulates the axons.

And the more layers,

the greater the insulation around theaxon chains,

forming a sort of superhighway forinformation

connecting your brain to your muscles.

近期有些研究以老鼠為實驗對象，發現若不斷重複一動作技藝

會增加包覆神經元外層的髓鞘（或稱「鞘」）厚度

包裹層越厚，神經元鏈的絕緣效果就越好

形成某種像是資訊的「超強高速公路」

從大腦一路連到肌肉

S8

So while many athletes and performers

attribute their successes to musclememory,

muscles themselves don't really havememory.

所以許多運動員或表演者

在獲得成功後，感謝自己經過努力後的肌肉記憶

然而事實上，肌肉本身並沒有記憶的能力

多好，多开心。这个就是我最喜欢的听力学习素材。首先语言点的知识量非常丰富；其次，整个内容也是一个有趣的实用的知识。来，说说作业。

作业一：先来保证上课所学的 8 个段落中的 10 个知识点能脱口而出，怎么脱口而出啊？对，复读模仿；

作业二：光知道重复还不够，如何在反复练习的基础上，再注意哪些要点可以事半之后，再用我给你准备的剩下的音频、文字学习；

作业三：这个 TED 素材是一个完整的视频，你可以去 TED 官网搜索，并观看完整视频。

关键字搜索：How to practice effectively 就行

加油，让我们一步一个脚印的进步！

[课程制作] 00

[听力源头] TED.COM

[音乐] River by Enya

[翻译] VoiceTube.com

[课后作业] (最好结合视频)

S9

Rather,

it may be the myelination of neuralpathways

that gives these athletes andperformers their edge

with faster and more efficient neuralpathways.

真正擁有記憶能力的反倒是自己神經通道上的髓鞘形成

給予這些運動員與表演者過人優勢

皆是由更快速與更有效率的神經通道所致

S10

There are many theories that

attempt to quantify

the number of hours, days,

and even years of practice

that it takes to master a skill.

While we don't yet have a magicnumber,

we do know that mastery

isn't simply about the amount of hoursof practice.

有許多理論企圖

藉由量化練習的時數、天數甚至年數

推測多久才能精通一項技能

雖然我們還沒得到那個神奇數字

但我們的確知道，要成為一位達人，絕對不只由練習的小時數所造就

S11

It's also

the quality and effectiveness of thatpractice.

Effective practice is consistent,

intensely focused,

and targets content or weaknesses

that lie at the edge of one's currentabilities. 

也包括練習品質與練習效率

有效率的練習，建築在堅持

高度專注

與目標內容和弱點的基石上

是突破個人目前能力的要素

S12

So if effective practice is the key,

how can we get the most

out of our practice time?

Try these tips.

Focus on the task at hand.

Minimize potential distractions

by turning off the computer or TV

and putting your cell phone onairplane mode.

所以，假如有效率的練習是關鍵

我們該如何在練習時間內獲得最大的效益？

可以試試看以下方法：

只專注在目前手邊的任務

將潛在的分心事物降到最低，像是電腦S13

In one study,

researchers observed 260 studentsstudying.

On average,

those students were able to stay ontask

for only 6 minutes at a time.

Laptops, smartphones, and particularlyFacebook

were the root of most distractions.

一份報告指出，

研究者觀察二百六十位學生的學習

平均而言

這些學生一次能專注在一項任務的時間只有六分鐘

筆記型電腦、智慧型手機，特別是臉書

都是引起分心的成因

關機或關上電視

將手機轉到飛航模式

S14

Start out slowly or in slow-motion.

Coordination is built withrepetitions,

whether correct or incorrect.

If u gradually

increase the speed of the qualityrepetitions,

u have a better chance of doing themcorrectly.

放慢腳步或慢動作練習

協調能力建築在重複動作之上，無論這些動作是否正確

假如你漸漸增加有品質重複動作的練習速度

你就會有更高的機會可以把這些動作做對

S15

Next,

frequent repetitions with allottedbreaks

are common practice habits of

elite performers.

Studies have shown that

many top athletes, musicians, anddancers

spend 50-60 hours per week

on activities related to their craft.

接下來，頻繁的反覆練習伴著適當的休息時間，是在頂尖表演者群中常見的練習習慣

研究指出，許多頂尖的運動員、音樂家與舞者

每週花五十到六十小時在練習個人領域的技藝

S16

Many divide their time used foreffective practice

into multiple daily practice sessionsof limited duration.

And finally, practice in your brain

in vivid detail.

It's a bit surprising,

but a number of studies suggest

that once a physical motion has beenestablished,

it can be reinforced just by imaginingit.

許多人將效率練習的時間分成

每天限定時間的練習時段

最後，在腦海中生動模擬，練習一些細節處

這有點令人驚訝，但有些研究指出

一個肢體練習而成的動作一旦建立起來

這個動作可以只藉由想像就能獲得強化

S17

In one study,

144 basketball players were dividedinto 2 groups.

Group A

physically practiced one-handed freethrows

while Group B only mentally practicedthem.

When they were tested

at the end of the two week experiment,

the intermediate and experiencedplayers in both groups

had improved by nearly the sameamount.

有份研究顯示，將一百四十四位籃球選手分成兩組

第一組只練習單手罰球

第二組則僅透過想像來練習

經過兩個禮拜實驗後，兩組進行能力測試

兩組中處於中階與高手的籃球選手

進球數的進步程度非常接近

S18

As scientists get closer to

unraveling the secrets of our brains,

our understanding of effectivepractice

will only improve.

當科學家離揭開大腦秘密又更近一步時

我們對有效練習的了解就會更上一層樓

In the meantime,

effective practice is the best way wehave

of pushing our individual limits,

achieving new heights,

and maximizing our potential.

同時，有效率的練習是超越自身極限的最佳方法

達到更高的目標

將潛能發揮到極致