Theory:

THE PAST - PRESENT PERFECT

If the PAST ACTION CONTINUES INTO THE PRESENT, then it is different from the past simple, and is called the PRESENT PERFECT.
For example:
I have been playing tennis for 2 hours.
This means I started playing 2 hours ago and I am playing now without stopping.

This uses HAVE in all forms.

This form CANNOT BE USED if the action DOES NOT INVOLVE THE PRESENT.

There are two ways to use the PRESENT PERFECT.
For example:
I have been painting my house for 2 hours. – PRESENT PERFECT CONTINUOUS.
I have painted my bedroom. – PRESENT PERFECT SIMPLE.

The first sentence explains what I have been doing for A PERIOD OF TIME which STARTED IN THE PAST and CONTINUED UNTIL NOW.

The second sentence GIVES THE RESULT OF THE ACTION OF THE FIRST SENTENCE.

This is one of the differences between them.

Another difference is that the PRESENT PERFECT CONTINUOUS APPLIES TO TEMPORARY SITUATIONS and the PRESENT PERFECT SIMPLE APPLIES TO PERMANENT SITUATIONS .

Notice that the PRESENT PERFECT CONTINUOUS uses the verb TO BE + ING.
For example:
I have been sleeping for 2 hours – BEEN (verb to be) + SLEEP + ING.

The PRESENT PERFECT SIMPLE uses the PAST PARTICIPLE.(SEE BELOW)
For example:
I have slept here many times. – SLEPT (PAST PARTICIPLE)

Verbs are normally listed in 3 forms.
For example:
EAT, ATE and EATEN
The third column is the PAST PARTICIPLE and is always used with HAVE.
For example:
I have EATEN my food.