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Simple Past vs Past Progressive and Simple Present vs Present Progressive

Hi, I would like to ask for clarification for the following:

when there is time expression involved, which should we use: simple or progressive form? how are we able to identify or clarify it? is there any special test or formula or rules we can use to check which form (simple or progressive) is more relevant?

ex is it :
1. I saw/was seeing the headmaster at 4 p.m. yesterday.

2. Sheena and Zamri cleaned/were cleaning the classroom during recess yesterday.

3. They bring/are bringing a cake for dessert.

4. His plane leaves/is leaving at 9:30 tonight.

5. How many stops does the bus make/is the bus making?

Your help would be most appreciated,
Regards,
Alisa