Could you please write some quizzes or tests to help me understand well about present perfect and present perfect continuous?
I couldn't. I doubt if anybody could devise infallible quizzes. Four fairly knowledgeable people got different results on the quiz we mentioned above. The compiler of the quiz presumably got ten right (in their opinion), emsr2d2 got nine, and jutfrank and I got seven.
If you have enough context, there are situations in which one of the two forms is unacceptable, and many situations in which one is unlikely. However, there are many situations in which either is possible. I think you understand generally how we use the two forms most of the time, but you are trying to pin too much meaning into the use of a tense/aspect alone. As you have discovered, different people give different opinions. Much of the material you have found, including what members here say, should be taken as guidelines, not rules. If there were infallible rules, we would all know them.
By the way, I haven't written any quizzes or tests here.
That was one of my occasional misguided attempts at humour.