You don't normally use Present Perfect with stative verbs (have, be, like, seem, prefer, understand, doubt, know, etc.) Here's a longer list - in general, they apply to states that last for some time.
In some contexts, such as "How long have you had/been having these symptoms?", there's no real difference. Arguably, been having calls more attention to the fact that you're still having the symptoms, but I doubt many people would consciously either make or hear that distinction.
A "rule of thumb" for to have is: when it means to experience, you might want to use Present Perfect; when it means to own, you almost certainly don't.
Here's an example for to be using the "slightly unusual" Present Perfect in a construction which is perfectly valid, and is probably the most succinct way of expressing the intended meaning...
By now the new cook will have been being introduced to her duties for several weeks.
The present perfect continuous is, in most cases, used to describe an action that is ongoing:
I have been pumping
means: "I have pumped, but I'm not done yet; I'm still pumping."
By contrast, the present perfect is used to describe an action that has ended:
I have pulled up dandelions all day
means: "I've spent all day pulling up dandelions, but now the day is done, and my task is over."
For almost all of the sentences you give, I could imagine different contexts in which one of the two choices would be acceptable. It all depends on the context.
That said, I would favour the following:
I have pumped up three tyres. Would you like to do the fourth?
The latter question seems to imply that the first three tyres are now properly pumped up. Now, someone has to pump the fourth one up.
She has been polishing this table all morning and she is not satisfied with it yet.
The fact that she is not yet satisfied with it yet seems to imply that she is still working on it. The task is ongoing; therefore, the present perfect continuous should be used.
I only have heard about him twice since he went away.
The use of "only" here implies that the present perfect must be used rather than the present perfect continuous.
He has been riding, that's why he is wearing breeches.
He's still wearing breeches, which may imply that he's not done riding.
I have been hearing from her regularly. She is a very good correspondent.
That last statement indicates that communication with her has not stopped, but is ongoing; therefore, use the present perfect continuous.
EDIT: However, there are exceptions. The present perfect continuous does not always describe an action that is ongoing. Here is an example:
I can smell whisky on your breath! Have you been drinking?
Here, when the question is asked, the drinking has presumably already come to an end.
Best Answer
The words on the OP list are:
Though experienced in a continuous aspect, they tend to transcend present time.
Examples:
States, general realities, emotions and wishes are part of the simple present aspect:
Even with active verbs, I eat, engages past, present and future simultaneously, while I am eating emphasizes the present.
General reference Wikipedia.org