Slinky of mass 100g which was compressed 20cm in 10 seconds. What is the power spent on the slinky? Plz explain the force part because I can’t seem to find that

Power=work/ time= force*displacement /time

Force formulas
Ke=1/2(mv^2)
Gpe= meh
Epe=1/2(kx^2)

Lx bxh

You need to be more specific.  i really don't know what a "motion map" is.you can draw a graph of an object's position, distance, displacement, speed,velocity, or acceleration versus time, or you can draw a graph of the object's x-position versus its y-position and not give any information about time at all.if the graph presents position or displacement against time,  then constant velocity is a straight line . . i.e. a line that has  constant slope.if the graph shows speed against time, then constant velocityis a horizontal piece of line.if the graph shows acceleration against time, then constant  velocity is a piece of line that lies on the x-axis . . it's value is zero. 

All are great precautions but you can still lift lighter and different muscles in between hard workdays. this keeps other muscles not usually used in shape.