Hard "CORE" on the Ball
This rigorous hour-long workout incorporates a unique combination of Pilates, free weights and the Resist-a-ball to lengthen, strengthen, and enhance muscle definition. We will target core abdominal and back muscles to increase balance, alignment and flexibility without adding bulk. This is an excellent complement to cardio training for incredible power and grace. Prior Pilates experience is helpful.

Strong Step Lunch 
Three times per week gives lots of room for a variety of Step Aerobics. Join our instructors as they teach a mix of straight step, step interval with weights and step and tone type classes. It will never be the same lunch twice!

Low & Tone Lunch
If jumping isn't your thing, low impact is for you. By keeping one foot on the floor at all times, a low impact aerobics class strengthens your cardio vascular system without any impact to your joints. Our special aerobics floor will also cushion your landing. The toning segment will use hand weights and resistance to strengthen your muscles for a total body workout.

Total Body Conditioning
The focus of this class is to strengthen all muscle groups using hand-weights, your own body weight and much more!!! Great for targeting those hard to work neglected areas.

Boot Camp
Love variety? This total body workout is a high intensity, interval training, military style class that combines several drills including: strength, speed, agility and balance.

Box 'n' Burn
Intense kickboxing with periods or "rounds" of bootcamp style drills, some using weights. Shake up your heart rate with this intense muscle-fatiguing interval class?

Butts & Gutts Hour
The lower half is the focus of this strengthening class. Come in and work on your abdominals, glutes and hamstrings. We will show you how to firm your fanny and flatten your belly over a full 50 minute workout. This is not a cardio vascular workout.

Unwind Circuit wPilates
This class may give you your second wind.. in about 30 minutes! And, if you've got the time, hang in for some Pilates-based stretching and contouring. In this "station-circuit" style class, we will do a complete upper and lower body resistance workout while exercising the cardiovascular system at the same time. We'll use tubes, dumbells, balls and steps. No complex phrasing, no fancy footwork, or dance experience required. No experience necessary! This is no nonsense, cardio-resistance training that will rev up your metabolism, build muscle and shake off the "kinks" of a hard day. All...in about 30 minutes. Class includes warm-up, workout, cool-down, then Pilates-based stretching, contouring and relaxing. Especially suited for beginner and intermediate exercises, however, all fitness levels will benefit and enjoy!

Cardio Dance Party
In the Cardio Dance Party class, we have fun getting an aerobic workout through dance: ballroom, including swing and Latin dances such as cha cha and samba, as well as jazz dance, line dances and various other forms of dance. We build up a highly choreographed routine through add-on choreography, adding to the routine and changing portions of it each class; some of it stays the same so we have a base that is already learned and some of it changes so that it's always new and exciting. We incorporate toning after the cardio segment to strengthen the upper and lower body and we work on abdominal toning and strengthening at the end of each class.

Turbo KICK
Turbo Kick provides the ultimate cardiovascular challeng. A sport specific warm-up, bouts of intense kicking and punching intervals, easy to follow combinations, a party atmosphere, kickboxing specific strength training and a mind/body cool-down all in one action packed hour!

Boxing Conditioning
This is a dynamic introductory course that is geared to both beginners and advanced students of the martial arts in the effective and practical techniques of modern kickboxing. As this is a relatively new sport, there are no long term traditions. Instead, the sport has been continuously refined over the last two decades to become one of the most efficient fighting arts. Due to its simplicity, it can take the average person to a much higher level of proficiency in a shorter amount of time; all done to music in a fun and exciting way that anyone can learn. This course offers a unique blend of drills and techniques from Jeet Kune Do, a martial art founded by Bruce Lee and historically known as the first coiner of the phrase "kickboxing" In addition, elements from other arts such as Muay Thai, Boxe Francais Savate, Western Boxing and the Filipino Martial Arts are also incorporated into the class as a good way to add variety to the training. Overall, this class will develop flexibility, coordination, speed, balance, agility and power. As a cardio-vascular workout, this are will work every major muscle group at once as you learn defensive and offensive techniques, along with footwork and movement. As a fighting style, you will learn to think on your feet and keep calm under pressure. Whether you are looking to imporve your personal health or are looking for a new competitive sport, the fighting skills that you will learn will translate into personal safety as well as improved confidence in your daily life.

Sports Conditioning
Variety is the theme of this very dynamic class. Combining high energy cardio blasts with energetic power moves for strength, this class will motivate you for a vigorous workout. This class is designed for anyone who has been exercising on and off over the past few years and is ready to put forth the effort it takes to get results. You'll work harder than you ever have before, but you'll have fun doing it! Bring your enthusiasm for fitness and get ready for some high-energy fun!!

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Open Water Scuba Diving (TUES) 6:00pm $225
Certified scuba specialist Guy Errickson offers this exciting opportunity to learn a new sport. All the necessary heavy equipment, texts, and other items are included in the price of the course. After this instruction, individuals should know the basics required to safely enjoy scuba diving. There is an additional charge of approximately $175 for certification.

Deep Water Exercise Training W.E.T. TTH 12:15pm $40
A deep water exercise class designed to improve aerobics capacity, muscle strength and flexibility without stress to the joints and muscles. Ability to swim is not a requirement - floatation belts and water weight training equipment will be utilized.

Beginner Swimming
Must be comfortable in chest deep water. Learn the basic skills of front and back crawl and floating.Learn to feel comfortable in deep water.

Advanced Beginner Swimming
Must be comfortable in deep water (6 feet or more). Learn the breaststroke, sidestroke,elementary backstroke, treading water and turning. Also improve endurance and technique in the front and back crawls.

Intermediate Swimming
Must demonstrate front and back crawl strokes, elementary backstroke and breaststroke. Refine your strokes and learn the long shallow dive, underwater swimming, the butterfly stroke and turns.

Foundations of Instructor Training THU 6:00pm $50( 9/18 or 12/11)
This course is a prerequisite for all American Red Cross instructor courses. Topics covered include the learning environment, the learner, class organization, and teaching methodologies.

Water Safety Instructor SUN 9:00am$250 ( 9/21, 9/28, 10/5, 10/12, & 10/19 ) or
Mon/Tue 9:00am (12/22, 12/23, 12/29, 12/30)
If you want to teach American Red Cross swim lessons, this is the course you need. PREREQUISITES: minimum age 17 by course completion; FIT or current ARC instructorship; proficiency in front crawl, back crawl, breastroke, elementary backstroke, sidestroke, and basic rescue skills. There is a written and skills pre-test on Community Water Safety material.

Lifeguard Training SUN 9:00am$250 (9/21, 9/28, 10/5, 10/12)
If you want to become a lifeguard, this is the course you need. Includes first aid and CPR for the Professional Rescuer certification. PREREQUISITES: minimum age 15 by course completion. There is a swimming pre-test which includes a 500-year swim using front crawl and breaststroke , surface dive and recover a 10-pound brick from a depth of 9 feet and swim 20 yards while carrying the brick.

Lifeguard Training Review SA/SU 9:00am$150 (12/27, 12/28)
If you want to renew your current lifeguard certification, this is the course you need. Includes first aid and CPR for the Professional Rescuer certification.

Lifeguard Instructor SA/SU 9:00am $250 (12/13, 12/14, 12/20, 12/21)
If you want to teach American Red Cross lifeguards, this is the course you need. Minimum ge 17 by course completion; FIT or current ARC instructorship, proficiency in front crawl and breaststroke, successfully complete a written and skills pre-test on Lifeguard Training material.

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Beginning Capoeira
This course provides an introduction into the basic movements and techniques of Capoeira in the style of Capoeira Regional. Capoeira is an Afro-Brazilian art form that combines martial arts, acrobatics and dance. Zumbi will teach stretching, basic movements, kicks and defenses as well as an introduction into the music and songs of Capoeira. Classes are taught in a fun, relaxes atmosphere and will give you a great cardio workout. No experience in Capoeira or martial arts is required. New students are encouraged to purchase uniforms for $85. For more information on these classes or Capoeira in general, visit www.princeton.edu/~capoeira.

Intermediate Capoeira
Building on the knowledge of basic movements of Capoeira, this course will emphasize extended sequences, acrobatic movements, as well more advanced attacks and defenses to use in the roda. This course is open to those having completed the introductory course or others having a strong grasp of the fundamentals of Capoeira Regional. For more information on these classes or Capoeira in general, visit www.princeton.edu/~capoeira.

Ballroom Dance
Learn to dance the most popular dances. This course is geared toward those with little or no dancing experience. Our techniques make dancing fun and easy for everyone to learn and partners are not required. Instruction will include fundamental steps in Fox Trot, Waltz, Tango, Jitterbug and Polka.

Swing Dance
Whether it be called Lindy, Boogie Woogie or Swing, the Jitterbug is still a classic American dance. Jitterbug is done to the music of Big Band, Rock 'n' Roll, and Country. learn the timing, basic movements, turns and more. Partners are not required.

Latin Dance
This class is an introduction to Latin dancing. Rhythms will include Cha Cha, Salsa, Rhumba and Merengue. Partners are not required.

Belly Dancing Level I
Celebrate the timeless, universal, feminine dance. this class explores the basic traditional movements of Middle Eastern Dance including arm, hand and hip movements. This class is designed for the beginner. We focus on the foundational elements of Middle Eastern dance such as body awareness, the anatomy of hip work and other isolations, an intro to rhythm structure, an intro to improvisation and building a dance (movement) vocabulary. Please bring a scarf for your hips. Be prepared to sweat! For students with little or no experience...Students start in these classes and remain there until they reach a degree of competency with the curriculum taught at this level.

Belly Dancing-Level II
This class is designed for the student who would like to continue the exploration and excitement of Middle Eastern Dance. It includes building on the foundational elements of Middle Eastern Dance, putting the dance movement vocabulary into combinations, developing your Middle Eastern rhythm vocabulary, learning choreography that helps to develop and polish your technique and learning finger cymbals. Prerequisite: Students must have a full working knowledge of the basic hip directions (up, twists, pelvic lock front & back, exterior hip circles), arm and upper body (snake arms, classic hands and arms, rib cage locks(up & down), rib cage slides, rib cage squares and circles), and basic foot patterns (alternating chasse, grapevine, front & back step, three step turn). Level II assumes a student's ability to correctly execute material learned in Level I working for speed and complexity as well as proper technique. The teacher will recommend when a student should proceed to the next level.

Belly Dancing-Level III
These classes are quite difficult, requiring technical ability, strength and stamina. They are designed for students with many years of training. Prerequisite: Students must have a full working knowledge of Belly Dance II material plus hip work full time (3/4 shimmies both up and down, singles on the down, interior hip circles and squares, pelvic undulations) Upper Body (undulations up to down and down to up) Foot Patterns (chaine' turns, pas de bouree'). Must have experience with finger cymbals.

Hip Hop
For those with a lot of dance experience or none, this class is open to anyone who likes to move to popular hip hop music. Classes include stretching, strengthening exercises and a vast array of hip hop combinations. Hip hop is the style of dance frequently seen on music videos and concert performances.

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Adult Fitness
This class helps you plan a fitness program that ensures your healthy adulthood. If you are 25 years old or older, it is necessary to acknowledge the importance of weight control, cardiovascular conditioning and muscular strength

Women 'n' Weights
This class covers the safe and proper use of free weights, Universal Gym and Hammer Strength equipment to develop muscular strength.

Staff Walking (MWTH 12:00pm-NC) Dick Allen
This is a recreational walking class designed to stimulate body and mind. All levels of walking are stressed including warm-up, cool-down and fitness analysis. Each class involves new forms of walking, generally of measured, defined routes in proximity ot the campus. Be ready to walk briefly the first class as we build toward more extensive workouts. Appropriate clothing and footwear are desirable.

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Squash Fundamentals
Learn the fundamentals of Princeton's favorite court game. This introductory course covers forehand and backhand drills, service and service returns, volleys and basic strategies of the game.

Intermediate Squash
This class is designed for the intermediate player who wants to improve their strokes, techniques and strategies.

Beginning Tennis
This course is intended for the novice player of a player who has had a few lessons. Instruction covers the fundamentals of stroke production, movement and tactics using games and drills along with match play emphasizing doubles. Also covered are keeping score, common terminology and rules of the game.

Intermediate/Advanced Tennis
This course is intended to refine and focus the skills learned in the Beginner, Advanced Beginner class. Drills are used to develop consistency, depth and pace. In addition, greater emphasis is placed in strategy and tactics using both singles and doubles match play.

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Beginning Capoeira
This course provides an introduction into the basic movements and techniques of Capoeira in the style of Capoeira Regional. Capoeira is an Afro-Brazilian art form that combines martial arts, acrobatics and dance. Zumbi will teach stretching, basic movements, kicks and defenses as well as an introduction into the music and songs of Capoeira. Classes are taught in a fun, relaxes atmosphere and will give you a great cardio workout. No experience in Capoeira or martial arts is required. New students are encouraged to purchase uniforms for $85. For more information on these classes or Capoeira in general, visit www.princeton.edu/~capoeira.

Intermediate Capoeira
Building on the knowledge of basic movements of Capoeira, this course will emphasize extended sequences, acrobatic movements, as well more advanced attacks and defenses to use in the roda. This course is open to those having completed the introductory course or others having a strong grasp of the fundamentals of Capoeira Regional. For more information on these classes or Capoeira in general, visit www.princeton.edu/~capoeira.

Shotokan Karate
This is a Japanese karate style. Training emphasizes basics and kata and is conducted in a highly disciplined manner.

Aikido
Join the practice of effective self defense in a positive, relaxed atmosphere. Students learn techniques to develop their own natural abilities, including concentration, coordination, strength, relaxation and confidence.

Beginning Tae Kwon Do
Training includes kicking and punching techniques and self defense, while at the same time emphasizes moral and spiritual growth. Tae Kwon Do as a sport has grown so much in popularaity that it was introduced as a demonstration sport at the 1988 Olympic Games in Seoul, Korea.

Beginning Karate (Tang Soo Do)
This class involves instruction, competition, and is for all levels of experience. Instruction by a 5th degree black belt. Compete in Collegiate Martial Arts Association.

Kung Fu
Sifu Vaganek brings this Chinese martial arts class offering limitless possibilities in the world of optimum health. The style is Sil Lum which translates to "Young Forest". This course will encompass all aspects of external Kung Fu: hand technique, kicking, Chin Na, Shuai Jiao, Kata, Kumite. The class demands full participation and a commitment to personal development. There is an additional fee for testing.

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Golf Lessons
This course is for all ability levels and is taught by a golf professional. All aspects of the game are covered including the irons, woods, and putting.

Figure Skating
This class is designed for anybody who would like to learn basic ice skating moves or improve on ones that they already know. Everyone can move at their own pace, learning as much or as little as they are comfortable with. It is helpful to have previous skating experience, but not necessary. Participants must provide their own skates, but the instructors can help anyone interested locate a pair. Please contact the instructor eltaylor@princeton.edu prior to class if you need to arrange for skate rental.

Horseback Riding (IN PERSON REGISTRATION ONLY)
This course includes 9 professionally taught English riding lessons by equestrian team coach Linda Lydon with university owned horses and equipment. Riders of all levels are eligible. In addition to each hour of riding instruction, students learn practical horse handling and grooming skills, as well as equipment care and usage. You must provide your own transportation to the barn which is 20-25 minutes away, and should allow two and a half hours for each lesson. Please note that there is a $20 drop fee after the first class. Please contact emitchel@princeton.edu to arrange lesson day/time

Rifle Shooting
Learn safety, firearms operation, basic shooting techniques, and sighting in. Students also experience practical shooting and instruction.

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Spinning is a challenging, group cardiovascular mind-body journey on a specially designed stationery bike. A fun and powerful workout created by world-class cycling champion, Johnny G., Spinning classes are offered throughout the day and accommodate all fitness levels. 12 weeks / $52

Welcome to Spinning

Bike Set-up

Hand Positions and Core Movements

Recovery Ride "R"
For relaxation and energy accumulation. Heart rate target will be kept at 50-65% of maximum aerobic heart rate (MHR). Great for new riders; those returning to exercise from illness or injury; for times of high stress levels or sup-par energy.

Endurance Ride "E"
Heart rate at 65-75% of MHR. This ride builds the aerobic base which is necessary before attempting higher level rides. Efficient fat metabolism is another benefit.

Strength Ride "S"
To improve climbing ability and ability to ride at aerobic and anaerobic thresholds. Target heart rate will be kept at 75-85% of MHR.

Interval Ride "I"
Heart rates from 65-92% of MHR. This ride develops speed, tempo, timing and rhythm. This ride requires a substantial fitness base.

Race Day Ride "RD"
Heart rates from 80-92% of MHR. This ride develops mental and physical ability to attain peak performance. This ride should only be done when you are 100% rested and energized.

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Morning Yoga (Jeannette Smith)
Jeannette teaches a gentle, basic hatha yoga class. The focus is to bring the students' awareness to their alignment and their breath at the present moment. Class will loosen the body and relax the mind.The class slowly progresses to a more "flow-type" of yoga, by sequencing postures together to deepen students' strength in the various postures. This class is appropriate for any level student.

Power Yoga (Melissa Griffith)
Power Yoga, based on the ancient tradition of Ashtanga yoga uses a flowing series of poses to exercise the whole body, while paying particular attention to the breath. Power Yoga classes are designed to challenge the students without overwhelming them. Unlike many forms of yoga, Power Yoga is a fast-paced, heat producing class. Only when we are hot, can we begin to develop strength and flexibility. Because of this, students of Power Yoga will find that they experience the effects of yoga more quickly. They will feel stronger, more relaxed, more focused; they will see their muscle tone increase and their injuries heal; they will see their health improve as they detox and clean their internal organs.

Morning Yoga (Jayadeva)
This is a full-length yoga class including postures and yogic breathing practices, deep relaxation and meditation. Good for both new students and experienced practitioners.

Lunchtime Yoga
Jeannette teaches a gentle, basic hatha yoga class. The focus is to bring the students' awareness to their alignment and their breath at the present moment. Class will loosen the body and relax the mind.The class slowly progresses to a more 'flow-type' of yoga, by sequencing postures together to deepen students' strength in the various postures. This class is appropriate for any level student.

Hatha Yoga (Faith Conger)
Faith Conger addresses prevention and reduction in the context of increasing stress and sports injuries. She includes the teaching of the Eight Limbs of Yoga, Eknath Easwaran's Spiritual Disciplines and the time honored traditions of achieving felxibility, balance, strength and relaxation.

Afternoon Yoga (Jayadeva )
This fun, comprehensive yoga class includes postures and yogic breathing practices, deep relaxation and meditation.

Basic/Intermediate Pilates (John Henry Goldman)
No previous Pilates mat experience required. Sessions 1-4 emphasize the fundamentals of Pilates and competency in all Basic and Intermediate mat exercises. Sessions 5-10 promote the practice of these exercises as a continuous connected flow, introducing more advanced levels, as well as some advanced exercises. This Basic/Intermediate Pilates mat program is suitable for newcomers as well as experienced Pilates practitioners.

Intermediate Pilates (John Henry Goldman)
Previous Pilates experience required. This program builds on the Basic/Intermediate Mat program. Sessions 1-3 review all of the Basic and Intermediate exercises. Sessions 4-10 promote the practice of the Intermediate mat workout as a flow of exercises, incorporating more advanced levels as well as some advanced exercises.

Intermediate/Advanced Pilates (John Henry Goldman)
Prior Pilates mat experience is required. This program begins with a review of the Intermediate Mat program. It incorporates advanced levels of all exercises and includes the entire Advanced Pilates Mat program. Participants are not required to do all of the exercises, but must be fit and free from injury.

T'ai Chi (Wonchull Park )
Tai Chi is a traditional true martial art. Because the power and speed
are achieved through the natural relaxed state of mind-body and
optimal body alignment, Tai Chi is also known for its health benefits.
This course focuses on both these aspects. The study of self-defense
applications, such as push-hands, chunjing (one-inch punch), and
chinna (joint locking and escape), will be used to help one to understand
and achieve relaxation and good posture. Tai Chi is a rare example of an
art of self-defense that can be used effectively by both women and men,
because it does not rely on brute force for its effectiveness.
Tai Chi training is also useful for practitioners of other physical
disciplines, such as other martial arts, dancing, and various sports,
as it allows one to gain a deep insight into body alignment and relaxation.

Tai Chi (Susan DeRosa)
This course is an introduction to the classic Yang style Taijquan and will touch upon the basic principles of this ancient Chinese health exercise, martial art and moving meditation. Emphasis will be on integrating the mind, body and spirit in movement while awakening and freeing the intrinsic life force (qi or ch'i) to maximize energy, health and vitality. Students will improve their ability to focus, achieve efficiency of movement by developing correct body alignment, and learn invaluable breathing and relaxation techniques. Heightened awareness and calm tranquility will result from dedicated practice.

Shiatsu Massage( Kim Guarino)
Shiatsu is one of the oldest forms of natural healing. Literally translated, it means "finger pressure" applied to particular points on the body to unblock and balance the receiver's energy so as to reduce stress, increase vitality and maintain health. In this 10-week course you will learn the 12 meridians associated with your organs, the concepts of yin and yang, the 5 element theories of traditional Chinese medicine and you will be able to give a 1 hour general Shiatsu session. Please wear loose, comfortable clothing and bring a large towel.

Kundalini Yoga (Jiwan Mukta Kaur)
Kundalini Yoga is often called the "Yoga of Awareness". It is a system which utilizes exercise, breathing, the science of sound and rhythm and the power of your mind, to help you live a life in accordance with your inner aims - a technology to help you be the best you can be. By brining health and balance to your body and mind, one stands a greater chance of experiencing life to the fullest. The practice of Kundalini Yoga balances the glandular system, strengthens the nervous system and enables us to harness the energy of the mind and the emotions, so we can be in control of ourselves, rather than being controlled by our thoughts and feelings, and reactions to external conditions. Other benefits include heightened sensory awareness, creativity, consistent sense of well being, enhanced intuition, increased strength and stamina, balance and elimination of negative habit patterns and enhanced awareness of your body.

Massage
This class introduces the student to understanding massage and to learn techniques to do a full-body massage that will promote relaxation and physiological well-being.

Evening Yoga (Jeannette Smith)
Jeannette teaches a gentle, basic hatha yoga class. The focus is to bring the students' awareness to their alignment and their breath at the present moment. Class will loosen the body and relax the mind.The class slowly progresses to a more "flow-type" of yoga, by sequencing postures together to deepen students' strength in the various postures. This class is appropriate for any level student.

Personal Massage by Appointment (Michael Mraz, Kim Guarino,Jiwan Mukta Kaur)
Relax with a half-hour or full-hour full body massage, or a 15-minute chair massage.

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FitSmart Fitness Appraisal $10
Make an individual appointment for a fitness screening that includes blood pressure, resting heart rate, body composition, muscular strength, flexibility, risk factor questionnaire, and cardiovascular endurance.

Weight Management Program $50
This program consists of a body composition analysis, bi-weekly weigh-ins, a nutritional consultation, a personal fitness consultation, a personalized conditioning program for every workout and another body composition analysis at the end of the 10 week session

Personal Fitness Consultation $30
This is a personalized program design consisting of both aerobic conditioning and strength training.

Body Composition Analysis $5
Wonder about your body composition? This quick but accurate assessment lets you know. Participants receive a skin-fold test using calipers. The skin-fold measurements are inserted into the Sloan-Weir formula to predict their percentage of body fat. This particular formula correlates very highly with hydrosatic (underwater) weighing. Following the assessment, each participant is given the opportunity to ask questions and/or receive suggestions on how to change their body composition in a safe, effective manner.

Personal Training $30/$150/$285/$540
Achieve your fitness goals by working with a personal trainer. This can help with motivation and technique.

Staff Walking Class N/C
This is a recreational walking class designed to stimulate body and mind. All levels of walking are stressed including warm-up, cool-down and fitness analysis. Each class involves new forms of walking - generally of measured, defined routes in proximity to the campus. Be ready to walk briefly the first class session as we build toward more extensive workouts. Appropriate clothing and footwear are desirable.

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