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was wondering how much can I lower my shutter speed at f/4 and IS turned on in order to get similar exposure as to 1/100 @ f2.8
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f/4 is one stop from f/2.8, so the equivalent exposure is 1/50 sec. IS does nothing to stop subject motion, so unless you're using flash to freeze your subjects I wouldn't go to the f/4 lens unless you can raise your ISO.
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What should be the lowest in order to get all the motion?
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Most motion, including sports action, is stopped at 1/500 of a second. For slower things, you can probably do 1/250-1/125 of a second.