Go to the gym and do a bench press. Calculate the average velocity of the barbell, Vb avg = (Lu+Lf)/tb. Consider the acceleration of the barbell is constant, then final velocity of the barbell is vb=2v avg and the acceleration Ab=vb/tb. Calculate the angular velocity and angular acceleration of the forearm. length of upper arm: Lu= 26.5 cm, length of forearm: Lf= 24cm, time interval: tb=30 sec.
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