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考试期间的训练 Training at Exam Time

(2007-08-31 00:08:42)
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考试期间的训练 <wbr>Training <wbr>at <wbr>Exam <wbr>Time无论你在学校还是在工作,考试都是无法改变的事实。从某种程度上讲,如果你想取得成功,就必须参加考试。这意味着长年累月的学习和复习。我参加的最近一次正式考试是英国 曼彻斯特大学的MBA考试。虽然那是在2001年,但我想我仍有资格谈谈对于如何通过考试的看法。

考试期间,很多空手道学员常常缺席。有的人说要做功课,有的人说在重要考试前要睡个早觉。这表明这些学员没有合理安排他们的学习时间。事实上,空手道或其他运动项目有益于考试的准备,同时也是你自己改进计划的一部分。

在我们生活的社会中,好成绩是获得幸福未来和成功的金钥匙。这种说法或许欠妥,但有一点可以肯定,适当的准备是考试成功的必要条件。

考试焦虑症是造成沮丧心理的主要原因之一,在年青人中甚至可能造成自杀。人们为什么会感到压力和焦虑呢?因为他们害怕失败,害怕对他们的前途造成不良影响。他们担心会让家长或老师失望,担心他们会遭受责备或惩罚。这些担心都在情理之中,但没必要如此紧张。你的父母和老师不会为你过活,但你自己要为自己过活。最重要的是努力做到最好。即使失败了,你也能用几个月时间重头再来,相对于整个生命来说,几个月并不算长。

即使最糟的状况发生-你努力学习、认真准备,但还是没通过某项考试-这并不表示你失败了。这仅仅说明你对该项科目不在行,决不是说你不能过上幸福的生活。它可能说明你需要重新探索一条道路来达到目标,但决不意味着你不能获得成功。如果你坚定不移并全力以赴,你必将取得成功。

考试焦虑的原因之一就是担心自己准备得不够。考试前一天才临时抱佛脚的做法是不明智的。如果这就是你的学习计划,那么你必然会感到焦虑,坦诚的讲,你也可能会失败。要对考试充满信心,关键是要懂得如何放松、如何休息,以及对考试科目掌握程度如何。考试前一天拼命学习到凌晨三点是愚蠢的。你会在考试时疲惫不堪,这样也会影响你的注意力。

如果你真的关心考试,就应该在考试前的几个星期开始复习,每次复习的时间不一定很长,但要经常复习。事实证明,考试前夕复习10个小时并不能有效提高成绩,反而会增加你的紧张感。复习时间应该由固定的学习时间和适当的休息时间组成。休息时间则应该用来做运动,锻炼一下体质,形体,两样结合锻炼也可。为什么呢?这是因为运动能让你感觉良好,运动能向身体释放化学物质,让你保持机警,防止大脑负担过重。脑力劳动过渡到体力劳动有助于保持生理平衡。

考试前一天继续复习,但至少做一项运动——不要过量运动,以至于接下来几天都感到疲惫,慢跑、空手道、举重、瑜伽、游泳、跳舞或其他任何能让你放松的运动,都可以。运动期间不要惦记考试,因为你必须让你的大脑放松,以保持考试时的最佳状态。

没必要提前睡觉,你可能只是趟在那里,强迫自己睡觉,但仍在担心第二天的考试,这样做反而达不到预期的效果,还不如与往常一样复习到就寝时间。考试当天,早点起床,检查一下考试用具,吃一顿丰盛的早餐,保证整天都精神饱满。

然后,别落下任何你需要的知识,迈着从容的步伐出门,毫无压力地到达考试地点,做好向主考官展示你知识的准备。

祝你好运,享受考试。
Exams are a fact of life. This is true whether you are still in school, university or working. If you want to get ahead, you will at some point have to take an exam. This means hours and hours of study and revision. Even though my last formal exam was in 2001 (MBA from University of Manchester, UK), it’s fair to say that I know one or two things about passing exams. In my opinion, exercise plays a vital part in a successful study and revision schedule.
During exam time, many students often take time off from their karate training. Some say that they have course work to finish, whilst others simply say that they need an early night before important exams. This tells me that these students have not planned their study properly. In actual fact, karate, or some other physical exercise is beneficial to your exam preparation and should be a part of your revision plans.

We live in a society where having good qualifications is seen as the key to a happy and successful future. This may or may not be true but it is clear that proper preparation is essential to give your best performance during exams. Performance anxiety about exams is one of the major causes of depression, and even suicide amongst young people but why do people get stressed and anxious? It is because they are afraid of failure, and what that will mean to their future prospects. Perhaps they are afraid to let down their parents or teachers, or maybe because they will be criticized or even punished. These are all valid fears, but not necessarily sensible ones. Your parents and teachers don’t have to live your life; you do! The most important thing is to honestly do the best that you are capable of. If you fail, you can always retake in a few months time, which is not too long in terms of your whole life.

Even if the worst happens, and despite your hard work and proper preparation, you unable to pass a certain paper, it does not mean you are a failure. It only means that you don’t have the aptitude for that particular subject. It certainly does not mean that you cannot live a very happy life. It may mean that you have to pursue your career goals via a different route from the one you expected to take but it does not mean that you cannot still be a great success. If you are determined and focused, you'll be amazed at what you can achieve.

One of the major causes of anxiety is the fear that you are insufficiently prepared. Waiting until the night before an important exam, then revising like a lunatic is not smart preparation. If that is your study plan, then you deserve to be anxious, and frankly, you will probably get the results that you deserve. A key factor in feeling confident about exams is how relaxed and rested you feel, and how well you know your subject matter. Desperately studying until 3am the night before your exam is insane. You will be tired on the day of your exam, and that will certainly affect your concentration.

If you genuinely care about your exams, revise for short times but more often, over a period of weeks before the big event. Statistically, revision for ten hours on the night before an exam does not dramatically increase performance, and can even increase your feeling of stress, instead of making you feel prepared. This revision period should be structured with set times for each topic and proper ‘rest’ breaks built into the schedule. The rest breaks should be used to do something physical like practicing your basics, forms and combinations. Why? Because it makes you feel good, and because exercise releases chemicals into your body that makes you more alert and stops your brain from getting overloaded. The switch from a mental activity to a physical one helps you to stay balanced.

On the night before the exam, continue to revise but include at least one exercise session – not a heavy workout that will leave you tired for days, but something like a short jog, a karate class, half and hour of weight training at the gym, yoga, swimming, dancing or whatever you like that makes you feel good. While you are exercising, you should not be thinking about the exams because you have to give your brain a rest so that it will be top condition for the next day.

It is not necessary to go to bed earlier than your normal time, you might simply lay there trying to force yourself to sleep, while worrying about the next day and that is counter-productive. Better to continue revising until your regular bedtime. On the day of the event, get up early, check through your exam kit, and take time to have a good breakfast which will help to make sure you have enough energy to last throughout the day.

Then, safe in the knowledge that you have everything you need, leave your house at a leisurely pace and arrive at the exam hall completely stress-free and ready to show the examiner what you know.

Good luck and enjoy the exams.


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