cooper test standards bench press

During the police academy, cadets are required to participate in structured physical training classes and complete periodic assessments at the end of the first three modules. Read about more that sets us apart HERE. Yes. We document, note what works and doesnt work, re-assess, and make changes and modifications. endstream endobj startxref Research on university students has shown that the average length of a plank hold is 110 seconds for males and 72 seconds for females. We are continuously adding training plans and packets (2-5/month) and updating plans. Cooper fitness standards bench press and workout. If you're a healthy male weighing 181lbs and you lift 275lbs (125kg), you're doing well (novice level), and if you lift 315lb (143kg), you're considered intermediate level. For a man in his 40s, running 2,100 to 2,500 meters is considered above average. The below chart is what it takes to get into the academy. Your safety and the safety of others depend on your being fit for duty every day. endstream endobj 1137 0 obj <>stream It is essential to have a regular form of physical exercise in place to help you maintain your fitness as a police officer. What is a good Bench Press? Were not salesmen, and our answers are noted for their directness, honesty, and clarity. Age 18-29 35th percentile 50th percentile 15 mile run male 1253 1158 15. By Paul Rogers Here is a range of fitness andstrength standards to refer to. Train for the Cooper Test. Here is a very good 30-day plan for preparing for your police physical fitness test. The overhead press requires you to push a barbell or dumbbells overhead with straight elbows. This will The required performance to pass each test is based upon sex . Physical Standards for Pre-employment Testing Arlen Ciechanowski, Director P.O. The Police Officer Physical Abilities Test (POPAT or PAT) is a highly regulated selection procedure that is a major challenge for most candidates. Keep in mind that the main purpose of the obstacle course is to test your ability to pursue and subdue a suspect. Journal of Human Kinetics. The Bench Press Test Calculator determines your strength and muscle resistance by taking into account the number of bench presses you can do in a row. Maximize your gainsand build the body you want with our guide on the best exercises for every muscle group. It is meant to do only one thing: weed out those who can't cut it. Male Bench Standards. Cooper Physical Fitness Test Training Plan. can bench press one time. [g|,YX#dasppzNa7-E Dont skip ahead!! Why should I choose MTI? Whether the department you're applying with calls it PAT, POPAT, PTT, POPS, POWER or PAA, the police physical abilities test is always pass/fail and a true gut-buster. The plan is designed to build upon itself. Please enable scripts and reload this page. The majority of police, sheriff and state trooper departments in this country use all, or parts of, the "Cooper Standards". Strength: What You Should Know, What You Need to Know About Strength Training for Power, Isometric Training Is Crucial for Building Strength, How TRX Training Improves Strength, Balance, and Flexibility, 35 Black-Owned Fitness Companies to Support Now and Always, Powerlifting vs Bodybuilding: Which Is Best for You, The Best Exercises for When You Have Low Energy, Expert Wellness Picks and Advice to Your Inbox. endstream endobj 1138 0 obj <>stream Dont skip ahead. This Plan is one of 200+ plans included in the Athlete's Subscription. MTI exists to Improve Mountain and Tactical Athletes mission performance and keep them safe. To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Sit/Reach Extensions: while maintaining a seated position on the floor, the distance fingers can be extended beyond toes-in inches. While I understand the question, Im not a salesman so I cant put a hard sale on anyone for our programming. Upper body strength is necessary for many movements in fitness and daily life and is vital for athletes. Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes. See our Exercise Library HERE. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. All that matters is mission performance. You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android. Each of these is scored by different factors. 2014;5:183-9. doi:10.2147/OAJSM.S65877, Step 2: Assess Your Fitness Level. Entrance to a Certified Municipal Police Academy requires each cadet to pass all four of the components of the Entrance Fitness Test (30%). If I purchase an Athletes Subscription Can I cancel on my own, anytime? document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Squat | Bench Press | Deadlift | Overhead Press. View Details Mpoetc.psp.pa.gov Fitness View More Standard and Training for Corrections (STC) - BSCC Bench press. These tests include bench press sit ups push-ups and sitreach extensions. Situps 1:00 Pushup 1:00. Individualized to athlete fitness. Years of litigation over law enforcement agency hiring decisions have required agencies which do use fitness tests for academy slots and/or department-wide fitness assessments to gravitate toward the Cooper Test. Absolute Norms. Click the Sample Training tab to see the entire first week of programming. Consistent weight training can progress these numbers. What should i use for a bench press test. What if I miss a day? A strong bench press allows you to push items away from you while maintaining a stable shoulder position. FREQUENTLY ASKED QUESTIONS REGARDING FITNESS STANDARDS IN LAW ENFORCEMENT Introduction The Cooper Institute CI has worked with physical fitness programs in law enforcement public. Entrance Fitness Test Standards - Physical Performance 30th Percentiles MALE CANDIDATES FEMALE CANDIDATES You must pass each of the four (4) events at the 30th percentile* listed for your age and gender in order to move on to the next event and pass the test as a whole. What if I have less than 6 weeks before I officially test? The legislation goes into detail on what to do with a large chunk of the . The Cooper Institute has created a FAQ on its test and use for law enforcement here: https://www.cooperinstitute.org/vault/2440/web/files/684.pdf. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness. Using the bench press test table below. The Best Push Day Workout Routine For Strength & Muscle, Intermediate Deadlift Program, 2 Days/Week, 6 Weeks, Dumbbell Quad Workout for Strength and Mass. Tucson Police 30-day Physical Fitness Prep Plan. Nicholle Palmour May 26 2018. Copyright 2023 Mountain Tactical Institute. Decent: 135 lbs or 0.75x Bodyweight; Good: 185 lbs or 1x Bodyweight; Optimal: 235 lbs or 1.3x Bodyweight For fitness, ACE posits under 17% for men and 24% for women. Enter your best set below and hit enter to get an estimate of your one-rep max (1RM). The plan covers nutrition as well as training and is easy to follow. No matter if you match the standards set out for your sex and weight, being physically active and getting stronger comes with many benefits. If, after a couple sessions, the percentages seem light, add some weight, but be conservative, not greedy. Email coach@mtntactical.com. The number of sit ups performed following specific form rules in 1 minute standards vary from 18 to 34 per minute. The Cooper standards are scientifically valid norms based on general population and law enforcement samples and are representative of a cross. Strand SL, Hjelm J, Shoepe TC, Fajardo MA. This is a measure of the muscular endurance of the abdominal muscles and core area. Cadets are given three opportunities to pass the obstacle course, once after each of the three Cooperassessments, and must successfully complete the obstacle course at least once to graduate. Pushups test the arms, shoulders, and abdominals. An important part of the Civil Rights Acts is that physical fitness tests and standards can discriminate job applicants if job-relatedness is established and documented. Sign-up for our BETA newsletter. 10+ Deadlift Programs to Increase Your 1RM Strength. Absolute norms are minimal scores or "cut-points" that have been determined in law enforcement validation studies as the fitness standard that must be attained by everyone regardless of age, gender, or handicapping conditions for the person to be considered fit for duty. J 4J II Physical Fitness Assessment. 0 hb```g``a`a`ub@0M$Y=+:::LC#::@*bqH_CSVt7l;,)&)XPy b>'c57Yp101@ a# endstream endobj 636 0 obj <>/Metadata 16 0 R/Pages 633 0 R/StructTreeRoot 25 0 R/Type/Catalog>> endobj 637 0 obj <. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our answer HERE. This is to your benefit. You only have to complete it, not score any particular times on the 1.5 mile run or sprint. Cooper fitness standards bench press and workout. Can I see sample training? How is MTI programming different than CrossFit? Cooper strength test instructions. Take 60% of that poundage. Cooper Fitness Standards Bench Press Chart. Breath-holding (or the Valsalva maneuver) should be avoided. Concept 2 Rowing Video 2000 Meter Row Option #2: Physical Fitness Test consisting of a vertical jump, choice of a 1 repetition maximum barbell bench press or an un-timed pushups test, and a 1.5 mile run. I. Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. Challenges come from alleged violations of the Americans With Disabilities Act and the Civil Rights Acts of 1964 and 1991. Bench Press Strength Standards. The American Council on Exercise (ACE) calculates percentages of the total body. Click HERE to learn more about MTIs Mission-Direct Research methodology, and Here to read about just few of our research efforts. Link. The client should inhale while slowly lowering the bar and exhale while raising the bar. This training plan is one of the 200+ Plans included with an Athlete's Subscription. The problem is officers dont think doing well on these tests necessarily transfers to on-job performance. No. You can refer to this chart to see more recommendations for different weight categories and levels of fitness. Instructions HERE. If you are trying to increase the amount of weight you can lift for the deadlift but are stuck, try these tips for getting out of a deadlift rut. What is the average bench press? Below are bench press standards based on training logs of 24 408 users of StrengthLog. You may be trying to access this site from a secured browser on the server. What Equipment is Required? A "good" standard is17 to 21 pushups for men aged 30 to 39 and 13 to 19 for women in their 30s.. Deadlifts are one of the main compound lifts that are a functional movement essential for building back strength and stability. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback weve put in and received to make these plans effective. Commitment and preparation are required in order to pass. Full body push ups are generally used by law enforcement and public safety organizations. Connecticut Connecticut PT Standards. Cao Q, Yu S, Xiong W, et al. What this means, is agencies can apply the Cooper test, use the absolute standards to make hiring decisions (i.e. Acceptable levels are under 24% for men and 31% for women. 300m run. U S Marshals Service Career Opportunities Fitness Standards. See how the maximum weight you can bench press for a single repetition compares to that of other men in your age-group. A female in her 40s is considered to have above-average conditioning if she is able to run 1,900 to 2,300 meters in 12 minutes. Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship. hb```i,Q cb/S@J2vlu:F S Th H0`~c7 If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help? Barbell weights include the weight of the bar, normally 20 kg / 44 lb. Colorado PT Standards. Tools & Calculators. Waist-hip ratio as a predictor of myocardial infarction risk: A systematic review and meta-analysis. Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. All of our plans are online, accessible via username and password. The research mentioned above was performed on college students who are younger than many adults. Adopt the professional pushup position on the ground facing down, hands and toes supporting your body with straight arms at the starting position. For a 181lb man, 165lb (74.8kg) is considered novice and 200lb (90.7kg) for intermediate. Read More. If you do, find a spot to set up part, or all, of the coursethen practice running it until you could run it back to back without hesitation. Body Mass Index (BMI) is a dated, biased measure that doesnt account for several factors, such as body composition, ethnicity, race, gender, and age. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. New Cooper Standards Age & Gender.xls Author: CCS Test Created Date: 10/4/2017 9:08:43 PM . This way the program self-scales to the fitness level of the athlete. This is a physical screening program. MTIs programming is not re-tread bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. What if the bench press percentages are too high for me to get all the reps? This is a common question. Place a folded towel or cushion 3 inches tall under your chest. Own the moment because your next stop is the finish lineand the beginning of your life as a police officer. The number of sit ups performed following specific form rules in 1 minute standards vary from 18 to 34 per minute. Check out our How to Bench Press Correctly and Safely Tutorial to see a full written description of this exercise. These are testing standards designed by the Cooper Institute of Aerobics Research, located in Dallas, Texas and founded in 1970.If you feel you are generally fit and you do one-hour cross-training workouts 3 times a week, you should start targeting your training for the police physical ability test 4 weeks prior to the test. Some include a fence climb at the end of the sprint. You need to be fit, clear-headed and ready to rumble. Cooper Fitness Standards Bench Press Chart Trinity. Week 1 and 4 schedules (assessment weeks): What equipment is needed to complete this program? That risk should motivate you to get you fired up.This test is nothing like gym class or working out in your athletic club. someone suing because they fail the fitness test and dont get hired the Cooper Test is here to stay in the law enforcement world. The 12-minute run fitness test was developed by Kenneth Cooper, MD, in 1968 1 as an easy way to measure aerobic fitness and provide an estimate of VO2 max for military personnel. Option #1: 2000 meter row on a Concept 2 indoor rowing machine. As a result of these tests developed absolute recommended fitness standards for law enforcement agencies. To graduate from the academy, each cadet will have to pass an obstacle course thatevaluates their ability to perform theessential (physical)jobfunctions of a police officer. Our stuff isnt for everyone. SqM2TRQI) pQ, hbbd``b` $`J@b .`K #XAf0=I *,wg`bd)'` _Q endstream endobj startxref 0 %%EOF 675 0 obj <>stream Where do I find unfamiliar exercises? Your test results will be used for the progressive training in the following weeks. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury. Before beginning any exercise program, consult with your physician to ensure that you are in proper health. IOWA LAW ENFORCEMENT How do I access the plan? Place a folded towel or cushion 3 inches tall under your chest. Yes, we do. Male beginners should aim to lift 47 kg (1RM) which is still impressive compared to the general population. Post cycle we assess the programmings effectiveness and efficiency. 349 0 obj <>/Filter/FlateDecode/ID[<48D9BCE6502FBB43BD767A57734B6177>]/Index[332 28]/Info 331 0 R/Length 86/Prev 93001/Root 333 0 R/Size 360/Type/XRef/W[1 2 1]>>stream Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Be sure to do the total number of rounds, even if you cant make the reps unbroken. %PDF-1.5 % Visualize the suspect you're going to chase. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Weve built our fitness programming for mountain and tactical athletes from the ground up. National Register of Personal Trainers. First divide the weight you lift by your bodyweight. Weve saved these individual Q&As and now thousands are archived on our site. Can I see sample training? Bench Press Maximum Power Test lifting 50% of body weight as quickly as possible, with maximum power measured. To this end, MTIs fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. See our Exercise LibraryHERE. It is meant to tax your body, push your reflexes and prey on your instincts. Sit ups: the number of sit ups performed, following specific form rules, in 1 minute (standards vary from 18 to 34 per minute). This is an example of the Cooper Standard as sometimes used by Law Enforcement: Cooper Standards for Law Enforcement (Age & Gender) Click the image to view the full document. Check with your department on whether their course is open for training, and if it is, make sure you use that opportunity until you can run the course with ease. MPOETC requires the use of Cooper Health-Based norms and protocols for assessing and testing a cadets physical fitness level both to enter and to graduate from the police academy. If you purchase an Athletes Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and well refund your money, no questions asked. RALEIGH, N.C. (AP) A proposal on how North Carolina should spend $1 billion in one-time funds from the federal government to improve mental health care for children, adults and criminal offenders is taking shape with a bipartisan House measure filed on Tuesday. E u&ZPj@=q'0bKh +!%=G"MA*zhV9'gT-dzx8>?= WwGywq'6\mpUMWg/ec ?iOgby ) With the Cooper Test, your fitness level is determined based on your age, sex, and distance ran. Can be found in the manuals that require absolute norm standards. The Cooper standards are scientifically valid norms based on general population and law enforcement samples and are representative of a cross-section of those populations. Caada College (canadacollege.edu). StrengthLog Your friendly training buddy since 2018. The standards are as follows. In FL, GA, AL, SC, and maybe TX (so I hear) - you are required to take the Cooper Test (modified) 3 times during academy. 2014;40(1):93-102. %PDF-1.6 % Do you have downloadable .pdfs of the training plans? Avoid caffeine and eat light, and early, the day of your test.Finally, the day of your test arrives. Feedback/results are assessed. You will be scored on your ability to perform specific tasks and activities that will show clearly if you can perform the duties of a police officer. For a man in his 40s, running 2,100 to 2,500 meters is considered above average. If you feel discouraged, don't worry, with consistent practice, getting stronger and more fit is always possible. Police Academy Fitness Test 1 Pennsylvania State Police PT Cooper standards Sit-ups 300 Meter Run One 1 RM Bench Press. For example, were currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan. We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands. Cooper Fitness Standards Bench Press And Workout. (7 days ago) apr 15, 2017 cooper fitness standards bench press chart. Even practicing with a broomstick is better than using a bar with incorrect form and potentially injuring yourself. Get the Tucson Police 30-day Physical Fitness Prep Plan. Proper range of motion during the bench press is from arms fully extended (bar positioned above the chest) to the bar lightly touching the chest (bar located over the lower part of the sternum). Minimum fitness standards for recruits vermont state police. Rather than referring to your body mass index (BMI), waist and hip measurements tend to be more reliable indicators of excess fat weight. If you are fit, but not in a regular exercise regimen, it is advised to begin training 8-12 weeks prior to your physical ability test.Do not try to take your physical ability test without knowing what activities the test involves. endstream endobj 1139 0 obj <>stream I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase. Police Physical Abilities Test includes the 1.5 mile run. Jones M.Effect of compensatory acceleration training in combination with accommodating resistance on upper body strength in collegiate athletes. Begin where you left off when you return to training. Pt on the physical fitness essment standards the ironplate studios frequently asked ions regarding verification of a fitness test battery. Age differences are also taken into account. The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research. You access individual training plans online via a username and password. May 26, 2018 nicholle palmour may 26, 2018. Cooper fitness standards bench press chart and workout. 1 Minute Sit-up 300 Meter Run 1 Minute Push-up 15 Mile Run This is a cumulative test and all events must be completed within two 2 hours. The physical fitness tests are based on the Cooper Aerobics Institute standards. It is essential to train for the physical ability test. City Of Rochester Physical Fitness Standards Police. Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven. Dont quit. The "Cooper Standard" is an example of one method of scoring a candidate's performance on a competitive physical exam. Department websites can give you detailed information. Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming. All of the Above is Backed Up By Our Promise: Our Stuff Works. These results include both athletes and non-athletes. Minimum fitness standards for recruits vermont state. Candidates ultimately selected as police officers will be entering one of the most physically demanding professions. Bench press. GRADUATION FITNESS TEST REQUIREMENTS. Fact checkers review articles for factual accuracy, relevance, and timeliness. A trainer can help you find any form flaws that may be holding you back and create a plan to get you working toward your goal. All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world. 12 minute Cooper test. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Do as many push ups as you can without resting touching your chest to the cushion each time. I can tell them the process we go through to design our programming. It is courtesy of the Tucson Police department. Push-ups: the number of push-ups performed, following specific form-rules, in 1 minute (standard is usually 20). Today, at the agency level, any physical fitness test must be valid and defensible if challenged in court. All Rights Reserved. 359 0 obj <>stream Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness. 29 Eo tll 6. Chan School of Public Health. Percent Body Fat Norms for Men and Women. Email: coach@mtntactical.com. If you purchase an Athletes Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and well refund your money, no questions asked. [}$lGHV! We understand our programing isnt cheap, but we believe its a great value. Youll take the Cooper Physical Fitness Test twice during this program Week 1 and 4. The average length of a plank hold of 104 seconds was the median score for athletes and 83 seconds for non-athletes. This emphasis and focus on mission performance sets us apart. Similarly, a healthy woman weighing 148lbs is a novice at 150lb (68kg) and intermediate level if she can lift 175lbs (79kg). 6-week, 5 days/week. The reality is, because of litigation i.e. (9 days ago) apr 15, 2017 cooper fitness standards bench press chart. Designed to improve performance on the Cooper Physical Fitness Test, a test commonly used in law enforcement to gauge LEOs fitness levels. Medicine (Baltimore). You can see a range of standards for all ages and fitness levels on this table. Let your adrenaline flow. Unfortunately, my test doesnt have the 40 years of data and 700 scholarly papers backing it up like Coopers assessment. What is the average bench press? For example if you bench press 300 pounds at a bodyweight of 200 pounds the weight you lift as a proportion of your bodyweight is 300200 150. You must be more than fit, more than strong, more than willing. Waist-to-hip ratio (WHR), your waist measurement divided by your hip measurement, should be at or under 0.9 for men and 0.8 for women. These norms are based on >1000 female U.S. Army soldiers who were tested in the 1990's by the U.S. Army. Male Bench Press Standards lb. Privacy Policy, Designed to improve performance on the Cooper Physical Fitness Test, a test commonly used in law enforcement to gauge LEOs fitness levels, This training plan is one of the 200+ Plans included with an, Bench, barbell, plates and rack for Bench Press. Thank you, {{form.email}}, for signing up. However, some agencies believe that it is more cost effective to conduct the physical abilities test first, in order to avoid the cost of administering the written test. Typically this test is performed on a treadmill with an oxygen mask. Run 100m - easy to moderate pace as you warm up. Additional strength assessments may include the Trigger Pull, to test grip strength; the Arm Ergo-meter, to test forearm strength; and the stationary bike, to test leg strength. Minimum Fitness Standards For Recruits Vermont State Police. Your test date is in 2 days. Content is fact checked after it has been edited and before publication. Our stuff works. Some courses also include climbing ladders, climbing through windows, crawling through pipes and dodging hanging objects.Many departments also require candidates to wear a 3-pound vest, or a holster and training gun, or a nightstick while performing the obstacle course. Back to the Cooper Test, we dont have our head in the sand and understand its not going anywhere, and as a result, applied our programming knowledge to create a sport-specific, 6-week training program designed to improve performance on that test. The average bench press is 220 lb for men and 104 lb for women. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program. Most departments have you take the physical abilities test after you past the police written exam. The second test criterion to prepare for is the obstacle course. Allow your body to relax and rest. 1.5 mile run. If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you dont feel you were physically ready for your season/event/pft/selection, and/or didnt see dramatic improvements in your early season performance, well refund your money, no questions asked. Box 130 -0130 Phone: (515) 242 -5357 Fax: (515) 242 5471. Click HERE. You have to be prepared to do this as often as your duties demand.Obstacle courses are timed, usually carrying completion times of less than 4 minutes, and average around 400 yards. This relaxes you and brings your body up to speed. This fitness evaluation ensures that all cadets are sufficiently fit to participate in the physically rigorous elements of academy training without incurring injury.

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