capturing frames of video

How can I capture a frame of a mpeg or avi file while playing on Windows Media Player? I tried paintshop Pros screen capture but the image is very poor compared to what I saw on the screen. There's got to be a way. Any help appreciated.
 
Is this something that VIRTUALDUB may be able to do?
h**p://www.virtualdub.org/
- I don't mean to capture, but to pull the required frames by editing.

I know I have an irritating habit of recommending FREEWARE, but it's a lot more likely to stay in one place and be easily findable than "free-WHERE?".
 
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