Present perfect & Present Perfect continuous

Matt has climbed the mountain.

In this contest, the important thing is that something has been finished.
Who is talking is interested in the result of the activity, not the activity itself.




Matt has been rockclimbing 

Who is talking is interested in the activity, it doesn't matter whether something has been finished or not.
In this example the activity(climbing the mountain) has not been finished.






more examples:
- The garden is cleaned now, I have cleaned it
- My clothes are dirty, I have been cleaning the garden

- Jane has eaten all the food i bought
- Jane has been losing too much weight, recently



It is used the present perfect to say how much, how many or how many times (for completed actions):
- Matt has written 10 pages of the thesis today.
- We have had 3 lesson of History this week.

The present perfect continuous is used to say how long (for an activity that is still happening):
- How long has been taking you writing your thesis?
- We have been having this lesson since 9 o'clock