sedentaryadj.C1
久坐的、缺乏运动的
a sedentary lifestyle · sedentary jobs
A sedentary lifestyle has been linked to a range of health problems.
久坐的生活方式已被认为与一系列健康问题相关。
学完能做到
- 读懂含论证与数据的大众科普文本，把握作者立场与语气
- 听懂含观点交锋的讨论（Section 3）并区分不同说话人立场
- 写一篇立场鲜明、论证深入的议论文，语言精准且灵活
- 在口语中就抽象话题进行有深度的双向讨论
词汇 core 14 · expansion 20 · chunks 8
核心词 core
moderationn.C1
适度、节制
in moderation · practise moderation
Even unhealthy foods can be enjoyed in moderation.
即便是不健康的食物，适量食用也无妨。
susceptibleadj.C1
易受影响的、易患…的
susceptible to illness · particularly susceptible
Older adults are more susceptible to certain infections.
老年人更容易感染某些疾病。
well-beingn.B2+
身心健康、幸福感
mental well-being · promote well-being
Regular exercise contributes to both physical and mental well-being.
规律运动对身体和心理健康都有益。
obesityn.B2
肥胖症
childhood obesity · the rise in obesity
Obesity has become a serious public health issue.
肥胖已成为一个严重的公共健康问题。
nutritionn.B2
营养
good nutrition · poor nutrition
Good nutrition is essential for growing children.
良好的营养对成长中的儿童至关重要。
chronicadj.C1
慢性的、长期的
a chronic illness · chronic disease
Many chronic diseases are linked to lifestyle.
许多慢性病都与生活方式有关。
immune systemn.B2
免疫系统
boost the immune system · a weak immune system
Regular exercise can strengthen the immune system.
规律运动能增强免疫系统。
symptomn.B2
症状
show symptoms · common symptoms
Fatigue is a common symptom of stress.
疲劳是压力常见的症状。
diagnosisn.C1
诊断
an early diagnosis · make a diagnosis
An early diagnosis greatly improves the chances of recovery.
早期诊断能大大提高康复的机会。
lifestylen.B1
生活方式
a healthy lifestyle · an active lifestyle
A healthy lifestyle can prevent many illnesses.
健康的生活方式能预防许多疾病。
calorien.B1
卡路里、热量
burn calories · high in calories
Sugary drinks are very high in calories.
含糖饮料的热量很高。
cardiovascularadj.C1
心血管的
cardiovascular disease
Exercise reduces the risk of cardiovascular disease.
运动能降低患心血管疾病的风险。
preventiveadj.C1
预防性的
preventive measures · preventive care
Preventive care is often cheaper than treatment.
预防性护理往往比治疗更便宜。
扩展词库 expansion
deterrentn.C1
威慑/阻碍因素
act as a deterrent · a powerful deterrent
prevalencen.C1
普遍程度、患病率
the prevalence of obesity · growing prevalence
processedadj.B2
加工的（食品）
processed food
additiven.C1
添加剂
artificial additives
intaken.C1
摄入量
sugar intake · daily intake
malnutritionn.C1
营养不良
suffer from malnutrition
fatiguen.C1
疲劳
chronic fatigue
resiliencen.C1
韧性、恢复力
build resilience
cravingsn.C1
强烈的欲望、嘴馋
food cravings
willpowern.C1
意志力
lack willpower
screeningn.C1
筛查
health screening
therapyn.B2
治疗、疗法
physical therapy
metabolismn.C1
新陈代谢
a fast metabolism
epidemicn.C1
流行病；（问题的）盛行
an obesity epidemic
longevityn.C1
长寿
promote longevity
dietaryadj.C1
饮食的
dietary habits
holisticadj.C1
整体的、全面的
a holistic approach
sanitationn.C1
卫生设施、环境卫生
poor sanitation
nutritiousadj.B2
有营养的
a nutritious meal
portionn.B2
（食物的）份量
portion size
词块 / 生存短语 chunks
a balanced diet均衡的饮食
A balanced diet is the foundation of good health.
均衡的饮食是健康的基础。
in moderation适量地、有节制地
Even sweets are fine if eaten in moderation.
甜食只要适量吃也没问题。
put on weight长胖、增重
It is easy to put on weight over the winter.
冬天很容易长胖。
cut down on减少（摄入/使用）
I'm trying to cut down on sugar.
我在努力少吃糖。
at risk of有…的风险
Inactive people are more at risk of heart disease.
不运动的人患心脏病的风险更高。
take its toll on对…造成损害/带来负面影响
Long working hours take their toll on your health.
长时间工作会损害你的健康。
a sedentary lifestyle久坐不动的生活方式
A sedentary lifestyle raises the risk of many illnesses.
久坐的生活方式会增加许多疾病的风险。
a sense of well-being身心舒畅感、幸福感
Exercise gives me a real sense of well-being.
运动带给我一种真切的舒畅感。
语法 语言升级点
NominalisationC1
让书面语更凝练、正式、客观，是7分以上学术/正式写作的标志
把动词/形容词转成名词做主语或宾语（increase→the increase, prevalent→prevalence）
比较：Prices rose sharply, and this worried people. → The sharp rise in prices caused concern. 名词化把整个事件打包成名词，句子更紧凑、更学术。但别过度，以致句子难读。
例句
The growing reliance on processed food is a major cause of poor health.
对加工食品日益增长的依赖是健康状况不佳的主要原因。
A reduction in sugar consumption would bring significant benefits.
减少糖的摄入将带来显著益处。
常见错误
✗ The government should do the improvement of public health. → ✓ The government should improve public health. / bring about an improvement in public health.
名词化要搭配自然，不要生造 do the improvement 这类不地道结构。
↑ 提分：8.5档能在名词化与动词化之间自由切换，选最自然、最省字的一种，而非机械名词化。
Emphasis: cleft sentences & frontingC1
突出句中某一信息，增强论证力度与语言灵活度
It is ... that ...；What ... is ...；将状语/宾语前置
强调句让论点更有力：It is not diet alone that determines health, but a combination of factors. / What many people underestimate is the role of sleep. 适度使用能明显提升语言分。
例句
It is the combination of poor diet and inactivity that poses the greatest risk.
真正构成最大风险的，是不良饮食与缺乏运动的叠加。
What is often overlooked is the impact of stress on the body.
人们常常忽视的，是压力对身体的影响。
常见错误
✗ It is exercise what keeps us healthy. → ✓ It is exercise that keeps us healthy.
强调句用 that，不用 what（What 引导的是另一种 what-cleft 结构）。
↑ 提分：8.5档会把强调结构与倒装、让步自然融合，而不显刻意。
阅读 Reading general interest
Why We Should Take Sleep Seriously
Most people are aware that sleep is important, but few realise just how damaging a persistent lack of it can be. The short-term effects – irritability, poor concentration and low energy – are well known. What is often underestimated, however, are the far-reaching consequences for long-term health.
Studies have consistently shown that adults who sleep fewer than six hours a night are at a significantly higher risk of developing conditions such as cardiovascular disease, diabetes and depression. The connection is not merely coincidental; during deep sleep, the body repairs tissue, regulates hormones and consolidates memory. When this restoration is cut short, the body's systems begin to suffer.
One factor that has exacerbated the problem is the modern obsession with screens. The blue light emitted by phones and tablets suppresses the production of melatonin, the hormone that signals to the body that it is time to sleep. As a result, many people stay up later than they intend, gradually building up a sleep debt.
So what can be done? Public health experts generally favour a two-pronged approach. Education campaigns can help people understand that sacrificing sleep is not a sign of productivity but a threat to health. At the same time, employers can play a part by discouraging after-hours emails and respecting work-life boundaries. After all, a well-rested workforce is likely to be both happier and more effective.
In the end, the message is clear: sleep should be seen not as a luxury, but as a fundamental pillar of health, alongside diet and exercise.
melatonin褪黑素two-pronged双管齐下的sleep debt睡眠债
TFNG1.Adults who sleep fewer than six hours face a higher risk of disease.
✅ TRUE — 文中明确提到：adults who sleep fewer than six hours a night are at a significantly higher risk of developing conditions such as cardiovascular disease, diabetes and depression。
MCQ2.According to the passage, what is one cause of poor sleep?
- A too much exercise
- B blue light from screens
- C eating late at night
✅ B — 第三段指出：The blue light emitted by phones and tablets suppresses the production of melatonin。
gap_fill3.During deep sleep, the body repairs tissue, regulates hormones and consolidates ________.
✅ memory — 第二段结尾：consolidates memory。
matching4.Match the following measures to the group that can implement them: (i) Respect work-life boundaries (ii) Education campaigns
✅ employers; public health experts — 最后一段分别提到 employers 可以 discouraging after-hours emails and respecting work-life boundaries，而 public health experts 可以开展 education campaigns。
💡 技巧：7分以上的阅读要能分辨「事实」与「观点」，并抓住作者的态度。注意 however / what is often overlooked / after all 这类信号词，它们标示立场转折和作者真正想强调的点。
听力 Listening Section 3 · UK
情景：两名学生与导师讨论一份关于睡眠习惯的报告（Section 3 多人讨论）
Dr Grant
So, how's your report on sleep patterns coming along?
Alice
It's interesting. We found that almost 40% of students in our survey get less than seven hours.
Ben
Yes, but we're not sure the data is reliable. Many participants said they underestimated their screen time.
Dr Grant
That's a common problem. Did you look at any intervention studies?
Alice
There's one from a school where they banned phones an hour before bed. Sleep quality improved significantly.
Ben
But the sample was quite small. We need to be cautious with the conclusion.
Dr Grant
Good point. Make sure you discuss the limitations. So what will you recommend?
Alice
A combination of education and perhaps a 'digital curfew', but we'd need further research.
gap_fill1.Nearly ________ percent of students sleep less than 7 hours.
✅ 40 — Alice 说 almost 40% of students in our survey get less than seven hours。
MCQ2.Why is Ben cautious about the data?
- A It's too old
- B Participants underestimated screen time
- C The sample was biased
✅ B — Ben 说：Many participants said they underestimated their screen time。
MCQ3.What improved sleep in one study?
- A banning phones before bed
- B more exercise
- C diet changes
✅ A — Alice 提到：they banned phones an hour before bed. Sleep quality improved significantly。
gap_fill4.The pair recommend a combination of education and a __________.
✅ digital curfew — Alice 最后说：A combination of education and perhaps a 'digital curfew'。
💡 技巧：Section 3 是多人学术讨论，考点常在「态度与分歧」。要跟住谁同意谁、谁提出保留意见（I'm not convinced / that's a fair point），MCQ 干扰项往往是被否定或被修正的观点。
写作 Writing Task 2 (essay) · 目标 250 词
Some people think that governments should invest more in promoting healthy lifestyles rather than treating illnesses. Others believe that funding should go primarily to medical treatment. Discuss both views and give your own opinion.
The allocation of healthcare budgets invariably sparks debate. While some argue that governments should channel more funds into promoting healthy lifestyles, others contend that treating illnesses should remain the top priority. This essay will examine both perspectives before offering a nuanced view.
On one hand, preventative measures have undeniable long-term benefits. By educating the public about nutrition, exercise and the risks of smoking, governments could reduce the incidence of chronic diseases such as diabetes and heart conditions. This not only improves overall well-being but also eases the financial pressure on healthcare systems. What is more, prevention is often far cheaper than cure; investing in awareness campaigns can yield a high return over time.
However, those who prioritise treatment point to the immediate and pressing needs of patients already suffering from serious conditions. They argue that diverting funds away from hospitals and medical research could have catastrophic consequences, particularly for those with life-threatening illnesses who depend on advanced treatments. From this perspective, prevention can seem a luxury when lives are at stake.
In my opinion, the dichotomy is a false one. A truly effective healthcare strategy must integrate both approaches, but with a gradual shift towards prevention. Governments could, for example, earmark a fixed percentage of the health budget for preventive programmes while ensuring that treatment standards remain uncompromised. Such a balanced approach would address immediate medical needs while building a healthier future.
In conclusion, while treatment of illnesses will always be essential, a proactive focus on healthy living should not be sidelined. Only by blending the two can we hope to create sustainable healthcare systems.
逐句标注
词汇“The allocation of healthcare budgets invariably sparks debate.”高分开头：用名词化短语（allocation）引入话题，不套模板，语言精练。
语法“preventative measures have undeniable long-term benefits”名词化（preventative measures, benefits）使论述客观正式。
衔接“What is more, prevention is often far cheaper than cure”what-cleft 强调结构，突出核心论点，同时自然衔接。
任务“the dichotomy is a false one”立场清晰且有思辨深度（指出是虚假对立）。
语法“Only by blending the two can we hope to create sustainable healthcare systems.”倒装结构（Only by... can we）增强论证力度，符合C1要求。
🎯 本档语言特征：立场明确且有辨析深度；名词化、强调句、倒装、让步自然融合；词汇精准（earmark, uncompromised, dichotomy）；衔接靠意思连贯而非堆路标词。整体≈band8。
↑ 再上一档：已接近8.5。再上探：句式再多一分变化与节奏感、个别措辞更凝练，并确保通篇零语法瑕疵。
口语 Speaking
Part 1
Q: Do you think you get enough sleep?
To be honest, not always. I try to aim for seven or eight hours, but during busy periods I'm often running on less. I know I should prioritise it more, but it's a constant struggle.
💡 用 hedging（to be honest, tend to, should）和地道表达（running on less, a constant struggle），显得自然、真实。
Q: Do you think schools should teach children about the importance of sleep?
Absolutely. I think it's just as important as teaching them about diet and exercise. Many children, and even parents, underestimate how crucial sleep is for learning and growth. It could make a real difference if it was part of the curriculum.
💡 观点明确，用比较结构自然强调，语气口语化。
Part 2 · 提示卡
Describe a health-related habit you would like to change. You should say: what the habit is; why you want to change it; what steps you will take; and explain how you think your life will improve.
One habit I'm determined to break is my tendency to stay up late scrolling through my phone. It's a terrible habit that I know is affecting my concentration and mood the next day. What motivates me to change is not just the grogginess, but the growing awareness that chronic sleep deprivation is linked to serious health issues down the line.
To tackle it, I've already started by setting a 'screen curfew' at 10 p.m. – I put my phone in another room, which removes the temptation entirely. I'm also experimenting with a wind-down routine: reading a physical book and having a cup of herbal tea.
The payoff, I hope, will be substantial. I expect to feel sharper during the day, to have more energy for exercise, and to be less irritable with people around me. Ultimately, protecting my sleep feels like an investment in my long-term health, not just a quick fix. It's a change that's long overdue, and I'm optimistic I can stick to it this time.
💡 自然口语 + 名词化（grogginess, deprivation）+ 强调（What motivates me）+ 地道短语（down the line, a quick fix, stick to it）。四点全覆盖。
Part 3
Q: To what extent do you think modern technology has affected people's sleep?
It's been a double-edged sword, without a doubt. On one side, technology has given us tools to track and improve sleep, like apps that monitor sleep cycles. But overwhelmingly, I'd say the impact has been negative. Constant notifications and the temptation to check social media keep our brains wired at the wrong time. And as I mentioned earlier, the blue light suppresses melatonin, making it harder to fall asleep. So while it offers some solutions, I think the net effect is harmful.
💡 使用 idiomatic expression（double-edged sword），给出正反两面，最后明确立场，有分寸感。
Q: Should employers be concerned about their employees' sleep habits?
Yes, I think they should, and not merely out of kindness. When employees are sleep-deprived, their productivity, decision-making and mood all suffer, which directly affects the company's bottom line. Some forward-thinking companies are now providing nap rooms or subsidising wellness apps, and I believe this is a wise investment. After all, a well-rested workforce is a more creative and efficient one.
💡 用商业术语（bottom line）桥接健康话题，论证有深度。
高频短语
It's a constant struggle. — 一直在努力中（自然、真实的自我评价）
a double-edged sword — 双刃剑（高分习语，表达利弊兼具）
a wind-down routine — 放松程序（地道表达睡前习惯）
应试策略
7.5档比拼的是「精准与自然」：写作立场要有思辨（互补/让步/条件），语言靠名词化、强调句、倒装、hedging 提升而非堆难词；口语要有机制层面的分析和地道表达，敢于用 hedging 让语气自然。
本档提分建议
从7.5到8.5：①几乎零语法错误；②句式节奏更有变化（长短句交替）；③词汇选择追求「唯一最贴切」而非「更难」；④论证再深一层，能自然地反驳并限定自己的观点。