Some of the points referring to the PRESENT PERFECT SIMPLE and PRESENT PERFECT CONTINUOS tenses:
1) My class are prepering a performance for the anniversary of the school so I have helped / been helping them a little.
... I have been helping them a little.
This means that your class and you are still preparing the performance, and you are still helping them.
... I have helped them a little.
In this case you would mark the accomplishment of your help - you wouldn't be helping them any more, although your class would still be preparing the performance.
2) Something odd has happened / been happening here lately. We have seen / been seeing some strange lorries moving in and out of the premises.
Something odd has been happening ...
The same situation as above - something odd started happening in the past and is still happening now
We have seen some strange ...
This means that you have experienced something, and all experiences are introduced by Perfect Simple tenses. Besides, you can't use the verb 'see' in the continuous form unless it means 'to go and visit someone'
3) We have observed / been observing him long enough to know that he's just incompetent and irresponsible.
We have been observing him ...
They may still be observing him and thanks to that they know that he's incompetent and irresponsible - one fact impacts on another.
4) I haven't spoken / been speaking to Timmy for over two years.
I haven't spoken to Timmy ...
You use PERFECT SIMPLE tenses for things which express facts, and not actions. This is the fact that you haven't spoken to Timmy, and not the action.