What steps transform the graph y=x2 to y=-3(x+4)2 +2?

Ricardo ran the 400 meter race 3 times his fastest time was 54.3 seconds his slowest time was 56.1 seconds if his average time was 55.0 seconds what was his time for the third race

Can someone me with this problem i don't understand i need

Two cyclists 84 miles apart start riding toward each other at the same. one cycles 2 times as fast as the other. if they meet 4 hours later, what is the speed (in mi/h) of the faster cyclist?