Someone please help me figure this out

Agymnast dismounts off the uneven bars in a tuck position with a radius of 0.3m (assume she is a solid sphere) and an angular velocity of 2rev/s. during the dismount she stretches out into the straight position, with a length of 1.5m, (assume she is a uniform rod through the center) for her landing. the gymnast has a mass of 50kg. what is her angular velocity in the straight position?

Using a pedometer, you walk 3000 steps in 20 minutes, so your speed is 150 steps/min. each of your steps is 0.7 m long. what is your speed? 150 steps/min=/s=/h

You throw a small rock straight up from the edge of a highway bridge that crosses a river. the rock passes you on its way down, 7.00 s after it was thrown. what is the speed of the rock just before it reaches the water 28.0 m below the point where the rock left your hand? ignore air resistance.