It's easy-- it's all in the form: A progressive (or continuous tense) uses 'be' + an -ing verb form: 'I am running, he was sitting'. A perfect verb form uses 'have' + an -ed (or irregular past participle) verb form: 'I have eaten, he has spoken, she had stopped'. A simple verb tense uses only the base present or past: 'she eats, they went, I will come'.
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