Indeed, two spaces is a legacy from manual typewriters where kerning was more difficult. Electronic fonts are designed to cater for this so nowadays, there is no need for two.
I remember learning to touch type in the army long ago. When we first started, we had to type 'A sad lad had a salad' fifty times to the tune of Mary had a little lamb (I kid you not, it was played in the background) and at the end of the course we were typing from order sheets to the William Tell Overture at 60wpm.
As for the justifying, if they insist on it just use the biggest words you possibly can and if you have any leeway, make the margins a little bigger too


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