Fitness Test for Ontario Correctional Officer Applicants (FITCO) — Questions and Answers

Question 1: Why is hydration critical during the FITCO preparation training period?

Drinking extra water automatically increases strength scores
Hydration affects only flexibility performance, not strength or cardio
Hydration only matters for endurance events lasting over 4 hours
Proper hydration maintains muscle function, joint lubrication, body temperature regulation, and cognitive focus during training (Correct answer)

Correct answer: Proper hydration maintains muscle function, joint lubrication, body temperature regulation, and cognitive focus during training

Even mild dehydration (2% body weight loss) impairs strength, endurance, reaction time, and cognitive function — all essential for FITCO test performance.

Question 2: What distinguishes 'planned agility' from 'reactive agility' in correctional officer fitness testing?

Planned agility is measured in kilograms; reactive agility in seconds
They are identical concepts with different names
Planned agility follows a predetermined course; reactive agility responds to unpredictable cues (Correct answer)
Planned agility responds to random stimuli; reactive agility follows a fixed course

Correct answer: Planned agility follows a predetermined course; reactive agility responds to unpredictable cues

Planned agility is performed on a known course, while reactive agility requires real-time responses to unpredictable stimuli, which is more representative of actual duty demands.

Question 3: At what point during a workout is the body most ready for effective static stretching?

Immediately after waking up
During high-intensity interval rest periods only
After a workout when muscles are warm and well-perfused (Correct answer)
Before any physical activity when muscles are cold

Correct answer: After a workout when muscles are warm and well-perfused

Muscles are most receptive to static stretching after exercise when elevated temperature and blood flow increase tissue pliability.

Question 4: Which of the following training methods best improves the rapid deceleration needed during agility drills?

Heavy powerlifting
Long-distance jogging
Static stretching sessions
Plyometric stopping drills and depth drops (Correct answer)

Correct answer: Plyometric stopping drills and depth drops

Plyometric stopping drills train the eccentric muscle contractions required to decelerate quickly and change direction safely.

Question 5: How frequently should flexibility training be performed to achieve and maintain improvements?

Once per month
Only on rest days
At least 2–3 times per week (Correct answer)
Once per week

Correct answer: At least 2–3 times per week

Performing flexibility training at least 2–3 times per week is recommended to consistently improve and maintain range of motion.

Question 6: What is the agonist muscle during a hamstring stretch in a seated forward-reach position?

The quadriceps
The hip flexors
The hamstrings (Correct answer)
The calves

Correct answer: The hamstrings

In a hamstring stretch, the hamstrings are the agonist — the primary muscle being lengthened — while the quadriceps may assist as the opposing group.

Question 7: Why is backward running included in some correctional officer agility assessments?

It builds only upper body strength
It is easier than forward running and provides rest
It is used to test swimming ability
Officers frequently need to retreat while facing a subject to maintain visual contact (Correct answer)

Correct answer: Officers frequently need to retreat while facing a subject to maintain visual contact

Backward running while facing a subject allows officers to maintain visual contact during withdrawal, a critical tactical skill in correctional settings.

Question 8: What role does visual tracking play in agility performance for correctional officers?

It replaces the need for physical training
It allows officers to anticipate obstacles and adjust movement paths in real time (Correct answer)
No role; agility is purely physical
It only helps during strength tests

Correct answer: It allows officers to anticipate obstacles and adjust movement paths in real time

Visual tracking lets officers anticipate the positions of people and obstacles, enabling proactive rather than reactive movement adjustments.

Question 9: Which footwear characteristic is most important for injury prevention during the FITCO 20-metre aerobic shuttle run?

Proper fit with adequate cushioning and lateral support (Correct answer)
Minimalist zero-drop soles to strengthen foot muscles
Open-toed sandals to allow natural toe splay
Maximum heel elevation to reduce Achilles stress

Correct answer: Proper fit with adequate cushioning and lateral support

Well-fitted shoes with cushioning and lateral support absorb impact and stabilize the foot during rapid direction changes, reducing the risk of ankle and knee injuries.

Question 10: What is formative assessment?

Assessment used only for grading purposes
Ongoing evaluation used to monitor student learning and guide instruction (Correct answer)
A standardized test required by the state
A final exam given at the end of a course

Correct answer: Ongoing evaluation used to monitor student learning and guide instruction

Formative assessment provides ongoing feedback during instruction, helping teachers adjust teaching and students improve learning.

Question 11: How does interval training benefit FITCO preparation compared to steady-state cardio?

It only improves flexibility when performed slowly
It improves both aerobic and anaerobic capacity, closely mimicking the variable demands of correctional work (Correct answer)
It builds more muscle mass than strength training
It reduces cardiovascular fitness by stressing the heart

Correct answer: It improves both aerobic and anaerobic capacity, closely mimicking the variable demands of correctional work

Interval training alternates high-intensity bursts with recovery periods, training both energy systems and improving fitness for the varied physical demands of correctional officer duties.

Question 12: What does ROM stand for in the context of fitness and physical testing?

Rate of Movement
Resistance of Muscle
Recovery of Muscle
Range of Motion (Correct answer)

Correct answer: Range of Motion

ROM stands for Range of Motion, which describes the extent to which a joint can move through its full arc of movement.

Question 13: What is the significance of conducting a FITCO retest after a failed attempt?

Only the cardiovascular component needs to be retested
They allow candidates to demonstrate improvement and provide a second fair opportunity to meet standards (Correct answer)
Retests automatically use lower cut-score standards
Retests replace the original score regardless of the outcome

Correct answer: They allow candidates to demonstrate improvement and provide a second fair opportunity to meet standards

Retests give candidates a fair second chance to meet the same standards after additional training or recovery.

Question 14: How does reduced ankle mobility affect physical test performance for candidates?

It impairs squatting mechanics, gait, and agility movements (Correct answer)
It decreases grip strength scores
It has no measurable effect on fitness tests
It lowers cardiovascular endurance scores only

Correct answer: It impairs squatting mechanics, gait, and agility movements

Poor ankle dorsiflexion restricts squat depth, stride mechanics, and lateral agility, directly reducing performance across multiple FITCO components.

Question 15: How does the FITCO simulate the physical demands of a correctional officer using an obstacle course element?

Candidates sprint a 100m straight track
Candidates lift free weights in a circuit format
Candidates navigate barriers, vaults, and direction changes to mirror real operational scenarios (Correct answer)
Candidates complete a timed swim test

Correct answer: Candidates navigate barriers, vaults, and direction changes to mirror real operational scenarios

Obstacle course elements simulate the dynamic multi-directional movements officers encounter in real correctional environments.

Question 16: Which fitness component does the FITCO shuttle run (beep test) specifically assess?

Anaerobic power
Cardiovascular aerobic capacity (Correct answer)
Muscular endurance
Flexibility

Correct answer: Cardiovascular aerobic capacity

The shuttle run (beep test) measures cardiovascular aerobic capacity, also known as VO2max.

Question 17: A FITCO evaluator notices a candidate using momentum rather than muscle control during sit-ups. What is the correct action?

Allow the technique if the candidate completes the required number
Warn the candidate, demonstrate proper technique, and not count improperly executed repetitions (Correct answer)
Immediately disqualify the candidate from the entire assessment
Count the repetitions but note the technique in the report

Correct answer: Warn the candidate, demonstrate proper technique, and not count improperly executed repetitions

Evaluators must enforce proper technique to ensure the test measures the intended fitness component and results are valid.

Question 18: What is active listening in professional communication?

Taking detailed notes without making eye contact
Fully concentrating on and understanding the speakers message before responding (Correct answer)
Asking as many questions as possible during the conversation
Waiting for your turn to speak while planning your response

Correct answer: Fully concentrating on and understanding the speakers message before responding

Active listening involves giving full attention to the speaker, understanding their message, and providing appropriate feedback.

Question 19: Which principle ensures that FITCO standards do not discriminate against protected groups under the Ontario Human Rights Code?

Standards must be approved annually by the Ministry of Health
Standards must be bona fide occupational requirements based on job analysis (Correct answer)
Standards must be set at the average performance of current officers
Standards must be identical for all demographic groups

Correct answer: Standards must be bona fide occupational requirements based on job analysis

Bona fide occupational requirements (BFORs) are job-justified standards that withstand human rights scrutiny because they are demonstrably necessary for the job.

Question 20: During an agility test, a candidate cuts too wide on a turn and loses significant time. What biomechanical correction would MOST improve this?

Planting the outside foot closer to the cone and lowering hips to tighten the turn radius (Correct answer)
Increasing stride length on straight sections
Increasing pace only on straight portions
Swinging arms less during the turn

Correct answer: Planting the outside foot closer to the cone and lowering hips to tighten the turn radius

Planting the foot closer to the cone and lowering the center of gravity allows a sharper, more efficient turn radius without losing speed.

Question 21: What is ballistic stretching, and why is it generally discouraged for general fitness preparation?

Stretching with resistance bands — discouraged due to cost
Using bouncing or jerking movements — discouraged due to high injury risk (Correct answer)
Stretching underwater — discouraged due to impracticality
Isometric contraction stretching — discouraged because it builds no strength

Correct answer: Using bouncing or jerking movements — discouraged due to high injury risk

Ballistic stretching uses rapid bouncing movements that can exceed safe tissue limits and cause muscle strains or tears.

Question 22: During a simulation where an officer must respond to a disturbance across the room, which agility quality allows the fastest initial movement?

Flexibility
Reaction time and explosive first-step quickness (Correct answer)
Breath control
Grip endurance

Correct answer: Reaction time and explosive first-step quickness

Reaction time combined with explosive first-step quickness determines how fast an officer can begin moving toward a threat or situation.

Question 23: What does 'construct validity' mean when applied to a FITCO fitness component like the beep test?

The beep test has been used for more than 10 years
The beep test actually measures the underlying fitness construct (aerobic capacity) it claims to measure (Correct answer)
The beep test was constructed by certified exercise physiologists
The beep test is structurally identical to tests used in other provinces

Correct answer: The beep test actually measures the underlying fitness construct (aerobic capacity) it claims to measure

Construct validity confirms that a test measures the theoretical fitness construct (e.g., aerobic capacity) it was designed to assess.

Question 24: A correctional officer candidate scores below the minimum threshold on the grip strength dynamometer. What duty-related task is most directly compromised?

Writing incident reports efficiently
Running long distances
Maintaining a secure hold during a physical altercation (Correct answer)
Operating a radio with one hand

Correct answer: Maintaining a secure hold during a physical altercation

Grip strength directly supports the ability to maintain a secure hold on a subject or object during physical confrontations.

Question 25: Which joint in the human body typically has the greatest range of motion?

The elbow joint
The knee joint
The ankle joint
The shoulder (glenohumeral) joint (Correct answer)

Correct answer: The shoulder (glenohumeral) joint

The shoulder's ball-and-socket design allows movement in multiple planes, giving it the greatest range of motion of any joint in the body.

Question 26: A correctional officer must quickly sidestep around a moving individual in a hallway. Which agility component is MOST critical in this scenario?

Reaction time to an auditory cue
Vertical jump height
Forward sprint acceleration
Lateral shuffle speed and body balance (Correct answer)

Correct answer: Lateral shuffle speed and body balance

Lateral shuffle speed and balance allow an officer to move sideways efficiently while maintaining control in confined spaces.

Question 27: Which aspect of flexibility is most critical for preventing lower back injuries in physically demanding roles?

Wrist dorsiflexion
Calf and Achilles flexibility
Hamstring and hip flexor flexibility (Correct answer)
Shoulder external rotation

Correct answer: Hamstring and hip flexor flexibility

Tight hamstrings and hip flexors tilt the pelvis and increase lumbar spinal load, making hamstring and hip flexibility essential for lower back protection.

Question 28: A FITCO preparation curriculum that uses 'spaced practice' is applying which evidence-based learning principle?

Massed practice concentration
Blocked practice within a single session
Distributed practice over time improves long-term retention (Correct answer)
Random practice regardless of skill level

Correct answer: Distributed practice over time improves long-term retention

Spaced (distributed) practice, where training sessions are spread over time, consistently produces better long-term skill retention than massed practice.

Question 29: Which of the following correctly describes the 'T-drill' and why it is relevant to correctional officer training?

A forward-only sprint measuring top speed
A breath-holding underwater drill
A weightlifting exercise for the triceps
A drill involving forward, lateral, and backward movement that mirrors multi-directional on-duty movement (Correct answer)

Correct answer: A drill involving forward, lateral, and backward movement that mirrors multi-directional on-duty movement

The T-drill trains forward running, lateral shuffling, and backpedaling in sequence, closely mimicking the multi-directional movement demands of correctional officer duties.

Question 30: In a correctional setting, 'professional boundaries' in communication mean:

Being cold and avoiding all personal conversation with inmates
Sharing personal details to build rapport with inmates
Maintaining appropriate role distinctions that prevent favoritism, manipulation, or personal relationships with inmates (Correct answer)
Treating inmates based on their offence type

Correct answer: Maintaining appropriate role distinctions that prevent favoritism, manipulation, or personal relationships with inmates

Professional boundaries protect both staff and inmates by ensuring fair, consistent, and safe interactions.

Question 31: Which footwear characteristic MOST supports agility performance on the FITCO test surface?

High heels for added height
Smooth flat soles with minimal grip
Non-slip rubber outsoles with adequate lateral support (Correct answer)
Open-toed sandals

Correct answer: Non-slip rubber outsoles with adequate lateral support

Non-slip rubber outsoles prevent sliding during direction changes, while lateral support reduces ankle roll risk during sharp cuts.

Question 32: Which administrative step is critical to ensuring consistency before a FITCO push-up test begins?

The evaluator demonstrates and candidates practice the correct form (Correct answer)
The test room temperature is recorded
Candidates are ranked by weight before testing
Candidates must perform a timed warm-up run

Correct answer: The evaluator demonstrates and candidates practice the correct form

Demonstrating and allowing practice of proper form ensures all candidates understand the exact technique required before scored repetitions begin.

Question 33: What is the purpose of reassessment in ongoing patient care?

To satisfy accreditation requirements exclusively
To complete regulatory paperwork only
To monitor treatment effectiveness and adjust the care plan (Correct answer)
To generate additional billing codes

Correct answer: To monitor treatment effectiveness and adjust the care plan

Reassessment monitors how well the treatment plan is working and identifies needed adjustments to optimize patient outcomes.

Question 34: Which of the following is a sign of overtraining syndrome in a candidate aggressively preparing for FITCO cardiovascular components?

Consistently improving beep test scores week over week
Stable resting heart rate and improved sleep quality
Reduced perceived exertion at high intensities
Persistent fatigue, declining performance, elevated resting heart rate, and increased injury risk (Correct answer)

Correct answer: Persistent fatigue, declining performance, elevated resting heart rate, and increased injury risk

Overtraining syndrome occurs when training volume exceeds recovery capacity, manifesting as chronic fatigue, decreased performance, and elevated resting heart rate.

Question 35: An inmate who was previously disengaged begins actively participating after a facilitator starts connecting program content to the inmate's personal goal of reuniting with their family. This change is best explained by:

Intrinsic motivation activated by personally meaningful goals (Correct answer)
Classical conditioning creating a positive stimulus association
A change in the inmate's fixed mindset to a growth mindset
Increased extrinsic rewards from program staff

Correct answer: Intrinsic motivation activated by personally meaningful goals

When learning is linked to a participant's deeply personal goals, intrinsic motivation increases — the learner is driven by internal purpose rather than external incentives.

Question 36: During the agility course, a candidate's times improve significantly from the first to second attempt. What MOST likely explains this improvement?

Physical fitness increased instantly between attempts
Motor learning: the candidate internalized the course pattern, reducing cognitive load and improving movement efficiency (Correct answer)
The course became shorter
The timing equipment malfunctioned

Correct answer: Motor learning: the candidate internalized the course pattern, reducing cognitive load and improving movement efficiency

Familiarity with a course reduces cognitive processing demands, allowing the candidate to move more automatically and efficiently on subsequent attempts.

Question 37: When evaluating fitness test results for correctional officer candidates, what is 'content validity'?

The test was developed by credentialed exercise scientists
The test produces the same score when retaken within 48 hours
The test items directly reflect the physical demands of the correctional officer role (Correct answer)
Scores correlate with candidates' self-reported fitness levels

Correct answer: The test items directly reflect the physical demands of the correctional officer role

Content validity means the assessment tasks are representative of the actual physical tasks required on the job.

Question 38: What does the Illinois agility test measure?

Speed and directional changes. (Correct answer)
Strength.
Endurance.
Flexibility.

Correct answer: Speed and directional changes.

The Illinois agility test is specifically designed to measure an individual's ability to accelerate, decelerate, and change direction efficiently. The course involves running a specific pattern with multiple turns as quickly as possible. This directly assesses speed and directional changes, which are key components of overall agility.

Question 39: A correctional officer candidate has been sedentary for six months due to injury. How should they approach FITCO preparation to avoid re-injury?

Focus exclusively on strength training and skip aerobic work
Use only aquatic therapy regardless of the test format
Follow a periodised return-to-training plan starting at low intensity and increasing weekly volume by no more than 10% (Correct answer)
Immediately perform maximum-intensity sessions to compensate for lost fitness

Correct answer: Follow a periodised return-to-training plan starting at low intensity and increasing weekly volume by no more than 10%

A structured periodised plan with gradual volume increases (≤10%/week) allows deconditioning tissues to adapt without exceeding recovery capacity.

Question 40: Which type of stretching involves holding a position for 15–60 seconds without movement?

PNF stretching
Static stretching (Correct answer)
Ballistic stretching
Dynamic stretching

Correct answer: Static stretching

Static stretching involves holding a stretch position for 15–60 seconds to gradually lengthen the muscle and improve flexibility.

Question 41: What should be considered when adopting new technology in practice?

Only whether it is the newest available technology
Whether competitors are using it
The vendors marketing claims alone
Whether it improves outcomes, is cost-effective, and integrates with existing systems (Correct answer)

Correct answer: Whether it improves outcomes, is cost-effective, and integrates with existing systems

Technology adoption should be evaluated based on practical benefits, cost-effectiveness, compatibility, and impact on outcomes.

Question 42: An applicant complains of pain in the heel and arch of the foot that is worst with the first steps in the morning. This symptom pattern suggests:

Stress fracture of the tibia
Shin splints
Achilles tendon rupture
Plantar fasciitis (Correct answer)

Correct answer: Plantar fasciitis

Morning heel pain that eases after a few steps is the hallmark presentation of plantar fasciitis, caused by inflammation of the plantar fascia at its calcaneal insertion.

Question 43: During FITCO evaluation, why is the test environment (temperature, surface, equipment calibration) carefully controlled?

To comply with municipal building code requirements
To eliminate environmental variables that could unfairly affect scores and compromise test validity (Correct answer)
To give evaluators a more comfortable working setting
To ensure media documentation is possible

Correct answer: To eliminate environmental variables that could unfairly affect scores and compromise test validity

Controlling environmental conditions prevents extraneous factors from influencing scores, preserving the validity and fairness of the assessment.

Question 44: Professional ethics in correctional officer education requires trainers to maintain boundaries with trainees primarily to:

Maintain hierarchy and discourage peer relationships
Ensure fair, objective evaluation and prevent favoritism or exploitation (Correct answer)
Reduce administrative workload for supervisors
Prevent trainees from asking too many questions

Correct answer: Ensure fair, objective evaluation and prevent favoritism or exploitation

Clear professional boundaries protect the integrity of evaluation and prevent the misuse of power in training relationships.

Question 45: A candidate's resting heart rate drops from 78 bpm to 62 bpm after 12 weeks of aerobic training. This adaptation is BEST explained by:

Higher blood lactate threshold
Decreased lung capacity
Reduced blood volume
Increased stroke volume due to cardiac hypertrophy (Correct answer)

Correct answer: Increased stroke volume due to cardiac hypertrophy

Aerobic training increases the heart's stroke volume, meaning more blood is pumped per beat, so fewer beats per minute are needed at rest.

Question 46: What type of drill is most effective for improving agility?

Static stretches.
Cone drills. (Correct answer)
Jogging.
Push-ups.

Correct answer: Cone drills.

Cone drills involve setting up cones in various patterns and having participants run, shuffle, or sprint around them. These drills force rapid changes in direction, acceleration, and deceleration, making them highly effective for developing agility and quickness. They train the body to react and move efficiently in multiple planes.

Question 47: How does aging typically affect flexibility, and what does this mean for older FITCO candidates?

Flexibility improves naturally with age due to joint lubrication
Flexibility remains constant throughout life
Flexibility is unrelated to age for trained individuals
Flexibility generally decreases with age, requiring more consistent stretching (Correct answer)

Correct answer: Flexibility generally decreases with age, requiring more consistent stretching

Connective tissues stiffen and muscle elasticity decreases with age, meaning older candidates must prioritize consistent flexibility training to maintain test-ready mobility.

Question 48: What muscle group does the sit-and-reach test primarily assess for flexibility?

Shoulder rotator cuff
Chest and pectoral muscles
Hamstrings and lower back (Correct answer)
Hip flexors and quadriceps

Correct answer: Hamstrings and lower back

The sit-and-reach test measures the flexibility of the hamstrings and lower back, which are critical for many physical job tasks.

Question 49: What is the most appropriate initial response when a FITCO training participant reports sharp chest pain during the aerobic shuttle run?

Apply ice to the chest and resume after 10 minutes
Encourage them to push through since it is likely a cramp
Have them slow to a walk and continue at a lower intensity
Immediately stop the activity and seek medical evaluation (Correct answer)

Correct answer: Immediately stop the activity and seek medical evaluation

Sharp chest pain during exercise can indicate a cardiac event and must be treated as a medical emergency requiring immediate cessation of activity and medical assessment.

Question 50: Which test measures lower body power in the fitness evaluation?

Sit-and-reach test.
Grip strength test.
Vertical jump test. (Correct answer)
Beep test.

Correct answer: Vertical jump test.

The vertical jump test directly measures the explosive power of the lower body muscles, including the quadriceps, hamstrings, and glutes. It assesses an individual's ability to generate maximum force quickly to propel their body upwards. This test is a standard indicator of lower body power and athletic performance.

Question 51: If an officer must drag an incapacitated individual to safety, which muscle groups bear the primary load?

Soleus and tibialis anterior only
Neck extensors only
Wrist flexors exclusively
Glutes, quadriceps, back extensors, and shoulder girdle (Correct answer)

Correct answer: Glutes, quadriceps, back extensors, and shoulder girdle

Dragging involves the legs for locomotion and the back, glutes, and shoulder girdle to support and move the external load.

Question 52: Which scenario is an example of differentiating the LEARNING ENVIRONMENT in a correctional officer training context?

Providing recruits with different readings at varied complexity levels
Arranging the training space to include both quiet individual work areas and collaborative discussion zones (Correct answer)
Offering different types of practice drills
Using different grading scales for recruits with learning accommodations

Correct answer: Arranging the training space to include both quiet individual work areas and collaborative discussion zones

Differentiating the learning environment involves adjusting the physical or social conditions in which learning occurs.

Question 53: What is dynamic stretching?

Contracting a muscle then immediately stretching it
Moving a limb through its range of motion in a controlled, repetitive manner (Correct answer)
Holding a stretched position for 30 seconds
Using bouncing movements to extend range of motion

Correct answer: Moving a limb through its range of motion in a controlled, repetitive manner

Dynamic stretching involves actively moving a limb through its full range of motion in a smooth, controlled manner, often used in warm-ups.

Question 54: Which nutritional strategy best supports a FITCO candidate's endurance training in the 48 hours before the test?

High-protein, zero-carbohydrate diet
Moderate carbohydrate loading to maximise muscle glycogen stores (Correct answer)
Complete fasting to reduce body weight for the test
High-fat, low-carbohydrate diet to maximise fat oxidation

Correct answer: Moderate carbohydrate loading to maximise muscle glycogen stores

Maximising muscle glycogen through moderate carbohydrate intake in the 48 hours pre-test ensures the primary fuel for high-intensity shuttle running is fully available.

Question 55: How does fatigue affect agility performance during later stages of the FITCO test?

Fatigue impairs neuromuscular coordination, slowing reaction time and increasing error rates (Correct answer)
Fatigue only affects strength scores
Fatigue improves focus and sharpens reflexes
Fatigue has no effect on agility

Correct answer: Fatigue impairs neuromuscular coordination, slowing reaction time and increasing error rates

As muscles fatigue, nerve signal transmission slows and motor control degrades, directly reducing agility speed and accuracy.

Fitness Test for Ontario Correctional Officer Applicants (FITCO)

The FITCO is a standardized physical fitness assessment required for Ontario correctional officer applicants, testing occupational readiness through a medical screening, search station simulation, emergency response circuit, and aerobic shuttle run. This knowledge practice test evaluates understanding of fitness principles, training protocols, and assessment methods essential for FITCO preparation.

Questions

65 min

Time Limit

70%

To Pass

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