What are the continuously compounded (CC) and the SA forward rates corresponding to the zero rates in the term structure given in the spreadsheet?

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Forward Rates \begin{tabular}{|c|} \hline Frequency (m) \\ \hline 2 \\ \hline \end{tabular} \begin{tabular}{|c|c|c|c|} \hline Time & Zero Rates (cc) & Forward Rates (cc) & Forward Rates(sa) \\ \hline 0.0 & & & \\ \hline 0.5 & 2.00% & & \\ \hline 1.0 & 2.80% & & \\ \hline 1.5 & 3.30% & & \\ \hline 2.0 & 3.70% & & \\ \hline 2.5 & 4.00% & & \\ \hline 3.0 & 4.25% & & \\ \hline 3.5 & 4.45% & & \\ \hline 4.0 & 4.60% & & \\ \hline 4.5 & 4.70% & & \\ \hline 5.0 & 4.75% & & \\ \hline \end{tabular}