Senior High School Department of Education

National Capital Region

SCHOOLS DIVISION OFFICE
MARIKINA CITY

HOPE 1
1st Semester
Module 3: Fitness and Safety
Awareness

Writer : Leah S. Bulay-og

Cover Illustrator: Xylene C. Ocon

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 What I Need to Know

This Module was designed & written to help you to understand the concept of
Fitness & how they can help to improve one’s health through regular
participation.
The lesson is arranged to follow the standard sequence of the course.
The module is divided into two lessons namely:
● Lesson 1 – Physiological Indicators associated with MVPA’s to monitor
and/ or adjust participation or effort.
● Lesson 2 - Safety Protocol during MVPA’s Participation
Learning Competencies and Objectives:

• Engages in moderate to vigorous physical activities (MVPA’s) for at least

60 minutes most days of the week in a variety of settings in-and -out of
school.
• Analyzes physiological indicators such as heart rate, rate of perceive
exertion, and pacing associated with MVPA’s to monitor and/ or adjust
participation or effort.
• Observes personal and safety protocol to avoid dehydration,
overexertion, hypothermia, and hyperthermia during MVPA’s
participation.
After going through this module, you are expected to:
1. Identify one’s heart rate and rating of perceived exertion by monitoring
the daily activities and filling out of Weekly RPE Chart.
2. Assess one’s intensity level by performing an activity one at a time.
3. Value the Importance of physiological indicators associated with
MVPA’s to monitor and adjust participation or effort.
4. Classify the signs and symptoms, and prevention of dehydration and
overexertion trough differentiated activities.
5. Appreciate the importance of being healthy.

What I Know
Multiple Choice: Select the letter of the correct answer.

1. To get your most accurate resting heart rate, take your pulse
a. Before you get out of bed
b. At bedtime
c. An hour after exercising
d. After eating

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2. What is a resting heart rate?
a. When your heart takes a break from working.
b. When your heart rate is 175.
c. When your heart is at its lowest beats per minute (bpm).
d. 220 minus your age.
3. What is your maximum heart rate?
a. 220 minus your age; the maximum number of times your heart can beat in
one minute.175.
b. The zone that you want your heart rate to be in while you are being active.
c. When you have not been active for a long time and your heart is not
working very hard.
d. The highest number on the electronic heart rate monitor.
4. Your Target Heart Rate zone is...
a. Working out as hard as you can for five minutes.
b. Much like a school zone when driving your car.
c. Has a minimum number and a maximum number to help you identify if
your heart rate is in a safe zone
d. Should never be used when exercising
5. A person with hypothermia
a. requires immediate medical attention.
b. has a sudden increase in body temperature.
c. should move to a cool place.
d. has frozen body parts.
6. Muscle cramps are a possible effect of
a. hypothermia.
b. immobilization.
c. application of light pressure.
d. dehydration.
7. Before exercising, you should allow your pulse rate to increase
gradually by
a. working out.
b. warming up.
c. stretching.
d. cooling down.
8. Overexertion is caused by:
a. Reaching too far
b. Lifting improperly
c. Lifting too much
d. All of the above
9. You can reduce strains and sprains by:
a. Not working
b. Carrying more than you can handle
c. Change work tasks, tools and equipment
d. Always wearing an Ace bandage

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 10. What does the RPE scale measure?
a. The intensity of your exercise
b. How fast you can run
c. The number of times your heart beats in one minute
d. How strong you are

What’s In
What is the importance of F.I.T.T Principle as a part of our Physical Fitness?

What’s New

Direction: Rank the following physical activities according to the level of effort
you would have to exert to accomplish them. Rank first (1st) the physical
activity that requires the most level of effort to accomplish and 7th the
physical activity least requiring level of effort. Explain your rankings on the
space provided after the sentence.

competitive badminton for 30 minutes- 3

_____________________________________________________________
Climbing 1 flight of stairs ( connecting 1 floor)- 7
__________________________________________________________
swimming 10 laps continuously- 6
_______________________________________________________
sprinting for 20 seconds- 1
_______________________________________________________
3-on-3 basketball for 30 minutes- 4
_______________________________________________________
volleyball spiking and blocking drills for 10 minutes- 5
_________________________________________________________
3k fun run for one hour- 2
_____________________________________________________________

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 LESSON 1: PHYSIOLOGICAL INDICATORS

What is It
Engaging in physical activities for fitness and health developments, you must
monitor the energy that you are giving. This is because the effort given in
doing physical activities contributes to the achievement of your fitness goals.
By monitoring your effort, you will be able to know if you are reaching at least
a moderate intensity level and at most a vigorous one.

Keep in mind, that it is important that your body is tested to do more than
what it is used to for changes to occur. If the physical activity you do is too
easy for your body, changes (if any) would be minimal. Hence, your body
should be challenged. You need to sustain moderate to vigorous intensity of
physical activity for your body to be challenged. You will be able to monitor
your effort through physiological indicators.

Physiological indicators are those signs that are physiologic in nature or

have to do with bodily processes. These include heart rate, rate of perceived
exertion (RPE), and pacing. Each of these physiological indicators is
important. However, depending on your fitness goal and personal preference,
each indicator has its own advantages.

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 Heart Rate. Also known as pulse
rate, this is the number of times
a person’s heart beats per
minute. It indicates the effort
your heart is doing based on the
demands you place on your body.
The more demanding your
physical activity means that the
heart rate is faster.
To determine your pulse rate,
locate your pulse using your
index and middle fingers. Press
gently to feel the pulse. Count the
number of beats in 10 seconds
and multiply by 6 to get your
number of beats per minute. The
15-second count is also used by
multiplied by 4 to get the number
of beats per minute.
Activity 1: My Target Heart Rate
Directions: Compute your Target Heart Rate Range in 4 steps. Fill in the blanks
below.
1. Get the Maximum Heart Rate.
MHR = 220 - ________ (your age)
MHR =____________
2. Check your resting heart rate (RHR) sometime in the evening after sitting
quietly for 15 to 20 minutes. You may take your pulse for 30 seconds and
multiply by 2 or take it for a full minute.
3. Determine the Heart Rate Reserve.
HRR = MHR – ________________ (Resting Heart Rate)
HRR= _____________
3. Take 60% and 80% of the HRR
a. 60% x HRR = _________
b. 80% x HRR = _________
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute (RHR)
b. 80% HRR ___ + ______ = ______ beats per minute (RHR)
Therefore, your target heart rate range is ______ to ______ beats per minute.
(4.a) (4.b)
(When performing physical activities, your heart rate is within the normal range therefore you must
select moderate – vigorous activities that will make you heart pump within the THR range.)

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CALCULATE THE TRAINING INTENSITY at 30, 40, 60, and 85 percent. Multiply
HRR by the respective 0.30, 0.40, 0.60, and 0.85, and then add the HRR to all
four training intensities.
Example:
60% Training Intensity = HRR x 0.60 + RHR

RATE OF PERCEIVED EXERTION (RPE)

This is an assessment of the intensity of exercise based on how you feel. It is
basically a subjective assessment of effort which ranges from 6 (very, very
light) to 20 (very, very hard) with 1-point increments in between. The target
zone for aerobic activity is from 12 to 16.

PACE AND PACING

These refer to the rate or speed of doing physical activities. This means that a
person can take it slow when engaged in physical activities or do them quickly
depending on the FITT Principle.
Pacing allows you to change the way you perform or complete an exercise or
physical activity so that you can successfully see changes. It regulates your
participation in physical activities through gradual and careful introduction of
changes in the physical activity, whether an increase in intensity, frequency, or
participation.
Depending on the fitness level of an individual, pacing may be through
frequency, intensity, and time of doing physical activities. The normal frequency
could be 3 to 4 times a week which can be increased or decreased depending on the
changes done in intensity and time. If intensity is increased, frequency and time
could be decreased, or vice versa.

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 You must be able to pace your participation in physical activities well so that
you will benefit more and that you will not get injured. Remember to listen to your
body, so pace yourself if needed.

What’s More

Activity: How intense are you?

Directions: Perform one activity at a time and supply the information by filling-up
the table

Describe the Walking around Brisk walking 3-minute

activity for 5 minutes for jump
based on the 4 minutes jacks
following:
How are you
feeling?
How is your
breathing?
How is your sweat?
How is your talking
ability?

Which among the three (walking around, brisk walking, 3-minute jump
jacks) is considered:
1.) Light activity: ________________
Justification: _____________________________________
2.) Moderate activity: _______________
Justification: ______________________________________
3.) Vigorous Activity: _______________
Justification: ___________________________________

ACTIVITY: My Weekly RPE Chart

Direction: Monitor and write your daily activities for one week and compute
your heartbeat per minute after the activity and identify your
Cardiorespiratory training zone.

MY DAILY TARGET ZONE HEARTBEAT PER DESCRIPTION

ACTIVITIES MINUTE

EXAMPLE: 120
12 Somewhat Hard

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- Dance Fast Beat
Zumba for 30
minutes
10 100 Fairly light
- Clean the house
for 1 hour
MONDAY

TUESDAY

WEDENESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

What I Have Learned

1. What is the difference among the levels of exertion?
2. Why is it important to monitor your heart rate while exercising?
3. How will you influence your friends to know his/her RPE and monitor
his/her heart rate while engaging to MVPA’s?

What I Can Do
Let’s Commit to Be Fit
Think of a sentence that will connect to the following words. A sentence that
will inform and remind us about the importance of knowing one’s heart rate
and Rate of Perceive Exertion while engaging into MVPA’s. You can use other
first word if it is related to the topic.

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 Assessment

Direction: Find the words that is connected to the topic and explain the
importance of these in participating to MVPA’s.
ITS HUNTING TIME!

1. _______________________________ _________________________________________
2. _______________________________ _________________________________________
3. _______________________________ _________________________________________
4. _______________________________ _________________________________________
5. _______________________________ _________________________________________
6. _______________________________ _________________________________________
7. _______________________________ _________________________________________
8. _______________________________ _________________________________________

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 Additional Activities

Find the Target Heart Range of your household member and share them the
importance of knowing these.

Name _________________________Age_____
1. MHR = __________________
2. RHR = __________________
3. HRR = ___________________
60% X HRR = _____________
80% X HRR = ______________
4. 60% HRR ____+ ____ = BPM (RHR)
80% HRR ____+ ____= BPM (RHR)

The Target Heart Rate Range is _____ to _____ BPM.

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 What’s In

1. What is the importance of knowing one’s Physiological indicators?

___________________________________________________________________________
___________________________________________________________________________
2. How do you use (RPE) Scale?
___________________________________________________________________________
__________________________________________________________________________

What’s New

https://nojoto.com/post/52020ea25266034423e828bde41e31f7/water-is-life-water-
drawn-by-me-how-it-is-sanjay-singh

Why does life need water?

What is It

LESSON 2: Protocol To Avoid Dehydration, Overexertion,

Hypothermia And Hyperthermia During MVPA’s
Participation

As you engage in moderate to vigorous physical activity, you would like

to watch some personal safety precautions to avoid certain conditions
associated with physical activity participation. These conditions include
dehydration, overexertion, hypothermia, and hyperthermia.

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 Each of those conditions should be taken seriously for every pose’s
health risks to you as an exerciser. These conditions are usually related to
exercising in different sorts of environment, sort of a hot or cold environment.
However, dehydration and overexertion are also experienced even when
exercising in environments that do not have extreme temperatures. Each
condition is discussed with ample safety precautions to guide you as you
engage in moderate to vigorous physical activities.

DEHYDRATION

This refers to excessive loss of water from t he body, usually through

perspiration or sweating, urination, or evaporation.
During participation in physical activities, the body regulates its
temperature depending on the intensity of the activity. More frequently during
moderate to vigorous physical activities, the body perspires, or sweats and
you get thirsty

SWEATING
THIRST

On a standard day, the body

Thirst may be a sensation of
loses about 2.5 liters of water
dryness within the mouth and
from the lungs and skin, from
throat associated with a desire for
urine and feces, and from
liquids.
perspiration.

The body must replace this through proper hydration. To offset fluid
losses, it is suggested that 150 to 250ml of fluid should be taken every
quarter-hour.
Maintaining water balance is a very important consideration during
exercise. Physical activity ends up in increased heat production, and
evaporation of sweat from the skin allows the body to dissipate this heat and
maintain a standard temperature. the number of fluids lost as sweat varies
according to factors like the intensity and duration of activity and therefore
the air temperature or humidity.
Most of the time, a personal wait for thirst to kick in before
replenishing lost water. However, it's advisable to replenish lost fluids even
before feeling thirsty. This is especially important when a personal exercise
within the heat or does so for an extended period of your time

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 HYDRATION
For you to perform in any physical activities at a peak level, you must pay
attention to your body’s water and electrolyte level because during exercise or
any physical activity fluid loss can harm your performance. As the intensity
of physical activity increases the perspiration rate also increase particularly
in hot condition in which some individuals can lose up to 3 liters of sweat in
one hour. If we lose one or two percent or more of body weight, there is a
possibility to acquired heat illness.

WHAT IS THE PROPER WAY OF HYDRATION?

PROPER WAY OF HYDRATION

HYDRATION DURING POST-EXERCISE
EXERCISE REHYDRATION
PRE-EXERCISE HYDRATION
Fluid replacement during Fluid replacement after exercise
exercise should equal fluid lost should aim at achieving the
through sweat and urine, at a athlete’s pre-practice or pre-
It is recommended that an rate no higher than 48 ounces event weight. Consumption of
individual consume 16 ounces or 6 cups per hour. 16-20 ounces (2-2½ cups) of
(two cups) of water two hours We should drink early and often fluid for every pound lost during
before exercise begins. Another and be allowed unrestricted exercise will help achieve normal
eight to 16 ounces (one to two fluid replacement. Unrestricted fluid state. Rehydration should
cups) should be consumed 15 access to water or sports drinks consist of water, carbohydrates
minutes prior to exercise. should lead to the consumption and electrolytes, as all are lost
of four to eight ounces (one-half during exercise.
to one cup) of fluid every 15
minutes

OVEREXERTION OR OVERTRAINING

This refers to the detrimental reason for excessive training.

Some individuals engage in an excessive amount of physical activity. Some

exercisers and athletes often push themselves too hard in their pursuit of
high-level performance. Thus, they are at risk of a range of hyperkinetic
conditions referred to as overload syndrome. This condition is characterized
by fatigue, irritability, and sleep problems, as well as increased risks for
injuries.

Overexertion injuries can occur when the body is hard-pressed further than
its limits during exhausting and extreme exercise activity, heat, lack of water
or food and other causes.

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The ensuing injuries from overexertion can vary from temporary sprains to
more stern hazards. Although dehydration is the most well-known health
concern when it comes to overexertion, injuries can also vary from simple and
easily treatable strains and pains to severe incapacitating situations like
cardiac arrest and hypoglycemia or low blood sugar.

How to Prevent Overexertion?

1. KNOW YOUR LIMITS - It is important to pace yourself and know when

to say “enough”. If you are breathing profoundly or profusely sweating,
reduce speed, slow down or take a break.
2. STRETCH AND WARM UP BEFORE HEAVY LIFTING OR EXHAUSTING
ACTIVITY – making your body more flexible can help prevent
overexertion. Stretch your body before and after every physical task
that you do daily.
3. LIFT PROPERLY – avoid back injuries by lifting with your legs bent.
4. SET OBTAINABLE GOALS- when exercising, set target that you can
attain without causing too mush stress on your body.
5. STAY HYDRATED – drink plenty of fluids prior to and throughout any
strenuous activity. Dehydration is frequently a result of overexertion.
6. PROPER NUTRITION – to keep your body working at the highest level,
eat plenty of lean protein and fresh vegetables.
7. LISTEN TO YOUR BODY – if something hurts, never ignore it as a taking
a small injury or a small ache or pain for granted and may end up
turning into bigger problem.
8. REST – is the easiest way to prevent overexertion. If you do recurring
task every day, try to rest enough so your body can recover while you
do the task. This will keep you away from many overexertion injuries.
It is also important to get at least 8 hours of sleep every night.

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 HYPOTHERMIA AND HYPERTHERMIA

HYPOTHERMIA
- is a life threatening and serious condition that occurs when your body
loses more heat that it produces causing your temperature to drop below
95-degree Fahrenheit (35-degree Celsius). Exposures to cold air or water
are the most common causes of hypothermia which is why it often
afflicts unprepared campers, hikers or swimmers.
a

SYMPTOMS TREATMENT
- shivering - Lessen exposure by getting shelter
- dizziness from wind or rain.
- Feeling hungry - Take away wet clothing and change
- rapid heart rate with dry one
- tiredness - Cover the head , neck and hands
with hat and mittens
- nausea
- Provide heat in form of warm water
Confusion (not hot ) liquids
- rapid breathing - Give enough food and calories to
- trouble forming words increase heat production.
- lack of coordination. - If the victim, is not exhausted ,
increase their heat production by
getting them to exercise.
- If and only if the victim cannot
move, place him/her in a sleeping
bag without wet clothes.

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 HYPERTHERMIA
-is a result of the body being over heated. This is caused by physical
activity, moderate to high room temperature, start of dehydration because
of losing too much sweat without enough water intake to replenish the
body system.

SYMPTOMS TREATMENT
-headache - be especially concsious of your
physical actions during outdoor
- dizziness activities on hot humid days.
exhaustion - lay down on cool ground to allow
-muscle cramps the body to emit some of its heat to
- dark urine - indicating the cooler ground
dehydration - wear cotton next to skin to absorb
- nausea or abdominal cramps water
-rapid heart rate - wear a hat , preferably broad
brimmed to avoid exposure of your
-profuse sweating head in the heat
-clammy skin - rehydrate by drinking lots of water
- fainting - takes salt tablets as required.

Tips when Exercising in the Heat/Hot Weather

✓ Slow down exercise and add rest breaks to maintain prescribed target
heart rate.
✓ As you become acclimatized, you can gradually increase intensity and
duration.
✓ Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-
8 ounces of fluid every 10-15 minutes during exercise (more frequently
during high intensity activities).

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 ✓ Wear clothing that “breathes,” allowing air to circulate and cool the
body. Wearing white or light colors will help by reflecting rather than
absorbing heat.
✓ A hat can keep direct sun off your face. Do not wear rubber, plastic, or
nonporous clothing.
✓ Rest frequently in the shade.
✓ Slow down or stop if you begin to feel uncomfortable.
✓ Watch for the signs of heat disorders. If they occur, act appropriately

What’s More
Direction: Write a sentence or phrase on how to defeat dehydration using the
first letters/ acronym D.R.I.N.K.

Activity:
Identifying Symptoms of Overtraining
Directions: Answer the questions by placing a check.
_____ 1. Has your performance decreased dramatically in the last week or two?
_____ 2. Do you notice signs of unusual anxiety or anger?
_____ 3. Do you feel depressed?
_____ 4. Do you feel unusual fatigue?
_____ 5. Are you less energetic than usual?
_____ 6. Do you have trouble sleeping?
______7. Do your arms and/or legs feel heavy?
_____ 8. Do you experience loss of appetite?
_____ 9. Do you lack interest in training?

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 What I Have Learned
1. What happens when a person experiences dehydration?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
2. Why is it important that a person specially an athlete, is well
hydrated?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
3. When does overexertion of a person occur?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
4. How will the person prevent overexertion?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
5. Differentiate hypothermia from hyperthermia?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
6. When does hypothermia become life-threatening?
_____________________________________________________________________
_____________________________________________________________________
____________________________________________________________________

What I Can Do
LET’S DO IT!
Select an activity that you want to do. If you choose all much better!

SLOGAN MAKING
Make a slogan how to avoid overexertion while engaging to MVPA’s
JINGLE MAKING
Compose a jingle about the importance of proper hydration while
engaging to MPVA’s.
POSTER MAKING
Draw about how hypothermia and hyperthermia treated.

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 Activity Theme and Content Creativity Presentation
50% 25% 25%

Slogan

Jingle

Poster making

Assessment

Matching Type: Write the correct letter match next to each word about
avoiding overexertion.

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Direction: Match the word in column A to column B. Use line to connect the
answer.
A B

Additional Activities
HOW HYDRATED YOU ARE?

A quick to test how well you are hydrated is to check the color of your urine.

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 Record your hydration status one week by using the emoji sign every time
you urinate.

DAY 1

TIME URINE STATUS REMARKS ACTION TAKEN

Example: 4:00 am

I am dehydrated. I drink more fluids

References

Books

Mangubat, Anamaria S., Tolitol, Marivic B., Urbiztondo, Stella Marie M.

Vergara, Lordinio A., HOPE-Fitness and Sports . Vibal Group, Inc. 2016.
Turpio, Artur Fernandez, Grade 11 Physical Education (HOPE 1) Senior
High School. Scolaire Publishing 2016

Websites
“Fluid Replacement.” n.d. Brookfield Central Athletics. Accessed August 10,
2020. https://lancers.elmbrookschools.org/page/show/629573-fluid-
replacement-and-dehydration.
“Physical Education and Health Learner’s Material Department of Education
Republic of the Philippines.” n.d. https://depedligaocity.net/PE11LM.pdf.

Image
Nojoto. n.d. “Water Is Life #water Drawn By Me. How It Is. | Nojoto.”
Nojoto.Com. Accessed August 11, 2020.
https://nojoto.com/post/52020ea25266034423e828bde41e31f7/water-is-
life-water-drawn-by-me-how-it-is-sanjay-singh.

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 Development Team of the Module

Writer: Leah S. Bulay-Og

Editor/Reviewer: Jovita Consorcia F. Mani
Illustrator: Roxanne R. Tamayo
Layout Artist: Roxanne R. Tamayo (JDPNHS)
Management Team:
Sheryll T. Gayola
Assistant Schools Division Superintendent
OIC, Office of the Schools Division Superintendent

Elisa O. Cerveza
Chief, CID
OIC, Office of the Assistant Schools Division Superintendent

Jovita Consortia Mani

EPS-MAPEH

Ivy Coney A. Gamatero

EPS – LRMS

For inquiries or feedback, please write or call:

Schools Division Office- Marikina City

Email Address: [email protected]

191 Shoe Ave., Sta. Elena, Marikina City, 1800, Philippines

Telefax: (02) 682-2472 / 682-3989

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