Need help with this thing here

May someone explain how to do this question?

Ahanging spring stretches by 35.0 cm when an object of mass 450 g is hung on it at rest. in this situation, we define its position as x = 0. the object is pulled down an additional 18.0 cm and released from rest to oscillate without friction. what is its position x at a moment 84.4 s later? express your answer in cm.

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.